default

Santanu Chatterjee

<h4>Under the Trees&nbsp; Saratoga Springs, New York, 2024 FIONA NEARY</h4><img src="https://cdn-prod-static.heartfulness.org/expressions_of_peace2_eef369b889.webp" alt="expressions-of-peace2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_expressions_of_peace2_eef369b889.webp 145w,https://cdn-prod-static.heartfulness.org/large_expressions_of_peace2_eef369b889.webp 1000w,https://cdn-prod-static.heartfulness.org/expressions_of_peace2_eef369b889.webp 1000w," sizes="100vw"><h4>Finding Joy Saratoga Springs, New York, 2024 FIONA NEARY</h4><img src="https://cdn-prod-static.heartfulness.org/expressions_of_peace3_7881dcc714.webp" alt="expressions-of-peace3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_expressions_of_peace3_7881dcc714.webp 145w,https://cdn-prod-static.heartfulness.org/large_expressions_of_peace3_7881dcc714.webp 800w,https://cdn-prod-static.heartfulness.org/expressions_of_peace3_7881dcc714.webp 800w," sizes="100vw">&nbsp;<hr><h4>May Their Innocence and Joy Continue to Flower South Africa, 2015 HETTY ZANTMAN</h4><img src="https://cdn-prod-static.heartfulness.org/expressions_of_peace4_9fb2448418.webp" alt="expressions-of-peace4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_expressions_of_peace4_9fb2448418.webp 145w,https://cdn-prod-static.heartfulness.org/large_expressions_of_peace4_9fb2448418.webp 1000w,https://cdn-prod-static.heartfulness.org/expressions_of_peace4_9fb2448418.webp 1000w," sizes="100vw">&nbsp;<hr><h4>Tree RAMYA SRIRAM</h4><img src="https://cdn-prod-static.heartfulness.org/expressions_of_peace5_4e2b2479bb.webp" alt="expressions-of-peace5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_expressions_of_peace5_4e2b2479bb.webp 145w,https://cdn-prod-static.heartfulness.org/large_expressions_of_peace5_4e2b2479bb.webp 800w,https://cdn-prod-static.heartfulness.org/expressions_of_peace5_4e2b2479bb.webp 800w," sizes="100vw">&nbsp;<hr><h4>In Tune with Nature 2007 BRIGITTE SMITH</h4><img src="https://cdn-prod-static.heartfulness.org/expressions_of_peace6_b40f508c95.webp" alt="expressions-of-peace6.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_expressions_of_peace6_b40f508c95.webp 145w,https://cdn-prod-static.heartfulness.org/large_expressions_of_peace6_b40f508c95.webp 1000w,https://cdn-prod-static.heartfulness.org/expressions_of_peace6_b40f508c95.webp 1000w," sizes="100vw"><hr><h4>Expressions of Love 2023 SANTANU CHATTERJEE</h4><img src="https://cdn-prod-static.heartfulness.org/expressions_of_peace7_dc37aae479.webp" alt="expressions-of-peace7.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_expressions_of_peace7_dc37aae479.webp 145w,https://cdn-prod-static.heartfulness.org/large_expressions_of_peace7_dc37aae479.webp 1000w,https://cdn-prod-static.heartfulness.org/expressions_of_peace7_dc37aae479.webp 1000w," sizes="100vw">&nbsp;

Expressions of peace from around the world

Santosh is a Certified Hotel Operator and recipient of 2020 Best Western Design Innovator of Year award at BWH Hotel Group®.  He is a Certified Heartfulness Meditation Trainer and had served as SRCM’s Main Representative with the United Nations DPI.  He has  held several Board positions and continue to serve as a Governor for BWH Hotel Group.

Santosh-Khanjee.jpg

Santosh Khanjee

<h4 style="text-align: center;"></h4>
<hr class="vertical-space1">
<h5 style="text-align: center;">Selfish, folly 
Selfless, rewarding 
Wisdom, transforms 
Unity, transcends 
Anonymity, shines 
Harmony, comforts 
Prayer, vibrates 
Grace, fills 
Pranahuti, changes 
Love, melts 
Compassion, heals 
Arrogance, destroys 
Sacrifice, uplifts 
Respect, reciprocates 
Gratitude, nourishes 
Hope, lifts 
Anger, destroys 
Pride, separates 
Humility, connects 
Division, destroys 
Oneness, Realization</h5>
<hr class="vertical-space1">

<hr>
<h4 style="text-align: center;">Words by SANTOSH KHANJEE 
Illustration by JASMEE RATHOD</h4>

<hr>
&nbsp;

Outcomes of qualities

Sara is a storyteller, Montessori consultant, and a children’s book author. She is also a naturalist, doing her doctoral work in eco-consciousness in childhood. She has been practicing Heartfulness for eight years and is a certified trainer.

Sara-Bubber.webp

Sara Bubber

This is a story by MUNSHI PREMCHAND (1880-1936) about two brothers. Munshi was one of the most popular writers and social activists of India, who wrote poignant stories about the exploitation of the vulnerable and of disadvantaged communities. SARA BUBBER has translated the story from Hindi into English and added an activity to go with it.&nbsp;<h4>My Big Brother</h4>My elder brother was five years older than me but only three classes ahead. I loved to play and he loved to study. I made paper butterflies, climbed walls, and pretended wooden logs were motorbikes. My elder brother, on the other hand, was a perfectionist. He took important subjects seriously and spent two to three years in one grade. I sought opportunities of escaping my hostel and he waited for me to get back and ask the same question every day, “Where were you?” I don’t know why I could never answer him and my silence spoke of my grave offence.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/kite4_e83a4580c6.webp" alt="kite4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_kite4_e83a4580c6.webp 145w,https://cdn-prod-static.heartfulness.org/large_kite4_e83a4580c6.webp 500w,https://cdn-prod-static.heartfulness.org/kite4_e83a4580c6.webp 500w," sizes="100vw"></figure>&nbsp;My brother told me English is hard, he himself spends years in the same class to build a good foundation. How could I expect to pass when I played as much as I did? Days rolled by and I tried to give studies a try. I made a plan and tried to stick to it. But when I went into the park, I couldn’t bring myself back. I realized, I couldn’t give up my love for play. Finally, in the exams, I passed with flying colors and my brother failed.&nbsp;I wanted to tease my brother, but I gave up the idea. I became prouder and more confident and continued doing what I wanted to. My brother sensed that he didn’t have a hold over me anymore. He gave great examples of what ego did to Ravana, a very learned and strong demon. He told me luck works once, but in higher grades the concepts of algebra, geometry, trigonometry, the eight Henry’s, freedom in France can give anyone a breakdown! I listened with visible disinterest and prayed for the lecture to end soon. As luck would have it, once again I passed and stood first. My elder brother had failed once again.We were only one grade apart and I thought it would be funny if he were to fail again and have no base for scolding me ever again. Hard work never worked for him and for me, my fortune was strong. Yet I felt like a thief scuttling about to leave the hostel to play. Why would I be bothered if my brother complained about my interests? Would I give them up? In fact, I found a new interest, kitesurfing.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/kite3_bf7a8868b1.webp" alt="kite3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_kite3_bf7a8868b1.webp 145w,https://cdn-prod-static.heartfulness.org/large_kite3_bf7a8868b1.webp 500w,https://cdn-prod-static.heartfulness.org/kite3_bf7a8868b1.webp 500w," sizes="100vw"></figure>Every evening I would be out flying and collecting fallen kites. I entered tournaments and doled out the reels, I cut kites and ran behind kites gliding onto the floor. One such evening, I saw a beautiful kite playing with the breeze, doing acrobatics in the air, gently turning and twisting when I slammed into my elder brother. I was far away from my hostel; maybe my brother had gone to the market.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/kite2_74ca13490e.webp" alt="kite2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_kite2_74ca13490e.webp 145w,https://cdn-prod-static.heartfulness.org/large_kite2_74ca13490e.webp 603w,https://cdn-prod-static.heartfulness.org/kite2_74ca13490e.webp 603w," sizes="100vw"></figure>&nbsp;He held my hand and asked me how could I be playing like a street urchin. He reminded me that I was in the eighth grade, and that a few years back, eighth grade pass outs could be clerks, sub-magistrates, and tehsildars (collectors). He continued in a calm voice that he knew I was smart and had a lot of knowledge, but he had a lot more experience. If he fell sick, I could only sit and cry, but our parents who have studied very less could do much more about it. That is because they are wiser and more stable than us. Behind every successful person, even if I were to do an M.A. or Ph.D., there would be people behind my success. The headmaster of our school is able to do his work well because his old mother at home takes care of everything. He raised his voice and said, “So if you think that you have become older and you can be independent of me, and that I won’t take care of you, you are mistaken because I am always there…”&nbsp;I realized my brothers tactics of taking care of me, and I was filled with tears and gratitude. I hugged him and he placed his hand on my hair. At that moment, a kite glided down and some children were running behind it. It was much higher than them, but my elder brother, who was much taller, caught it with ease. He grasped it and ran into the horizon with it, followed by the giggling boys and the pink yellow kite fluttering in the air.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/kite5_c929363545.webp" alt="kite5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_kite5_c929363545.webp 145w,https://cdn-prod-static.heartfulness.org/large_kite5_c929363545.webp 603w,https://cdn-prod-static.heartfulness.org/kite5_c929363545.webp 603w," sizes="100vw"></figure>&nbsp;<hr>&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/kite6_4d52a46882.webp" alt="kite6.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_kite6_4d52a46882.webp 145w,https://cdn-prod-static.heartfulness.org/large_kite6_4d52a46882.webp 603w,https://cdn-prod-static.heartfulness.org/kite6_4d52a46882.webp 603w," sizes="100vw"></figure>&nbsp;Kite flying is part of the festival that falls on January 14 (January 15 in a leap year) in various parts of India. It is known as Makar Sankranti in Hindi, Uttarayana in Gujarat, Bihu in Assam, Pongal in Tamil Nadu, and Lohri in the Punjab.Sankrant falls on the same day every year to mark the solstice, signifying that the days become longer and the nights become shorter.The winter crop is harvested close to Makar Sankranti and so it is a joyous occasion. A good crop calls for a good celebration and food for all!&nbsp;<hr><figure class="image"><img src="https://cdn-prod-static.heartfulness.org/kite7_9ffa1049b5.webp" alt="kite7.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_kite7_9ffa1049b5.webp 145w,https://cdn-prod-static.heartfulness.org/large_kite7_9ffa1049b5.webp 678w,https://cdn-prod-static.heartfulness.org/kite7_9ffa1049b5.webp 678w," sizes="100vw"></figure><hr><h4 style="text-align:center;">Illustrations by LAKSHMI GADDAM</h4><hr>&nbsp;

The kite of affection

<h4 style="text-align:justify;">SARA BUBBER shares a story from AUDREY LIN of ServiceSpace, and then offers us some reflective questions and an experiment to do for a month.</h4>Once there lived a joyful man called Julio and he helped anyone he could. He dropped people to places without charging them, he anonymously paid off people’s debts, and regularly bought food for homeless people. He played games with young children and regaled them with stories.One night he was taking the Metro to his favorite restaurant, and he and a young man were the last ones in the cabin. He reached his station and both got off the train. Julio began to walk to the restaurant, eager to meet his friends. Suddenly the young man sprang in front of him, pointing a knife at his stomach, and said aggressively, “Stay quiet and hand me your wallet.” Julio was a little confused, but he took out his wallet and handed it to the young man. The young man maintained his menacing look and pointed at his beautiful gold watch, saying “That too! Be quick.”&nbsp; Julio took off his watch and gave it to the young man. Julio smiled, took off his jacket and gave it to him, saying, “Probably you are cold. Here, please take this also.” The young man was surprised, but any gifts were welcome.&nbsp;<figure class="image image_resized" style="width:70.45%;"><img src="https://cdn-prod-static.heartfulness.org/the_power_of_love2_07bb68d2ef.webp" alt="the-power-of-love2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_the_power_of_love2_07bb68d2ef.webp 145w,https://cdn-prod-static.heartfulness.org/large_the_power_of_love2_07bb68d2ef.webp 600w,https://cdn-prod-static.heartfulness.org/the_power_of_love2_07bb68d2ef.webp 600w," sizes="100vw"></figure> The young man was about to disappear into the darkness of the lonely street when Julio stopped him. He put his hand on the young man’s shoulder and asked if he was hungry. Now the young man was perplexed. He brought out his knife and his angry look again, and said, “Are you trying to pull a swifty? Because if you are…” Julio smiled and said, “No, don’t worry, I’m going to a restaurant. Come join me.”&nbsp;The man followed Julio to the restaurant and watched everyone greet him joyfully. “Hello Julio! How are you today?” “Julio, I thought I would catch up with you, glad we met here!” The young man thought he would meet his end. Everyone knew the man he robbed and he would tattle. He was surprised when Julio walked to a table, pulled a chair for him and invited him to sit. Julio recommended his favorite hot soup and asked the waiter to bring a couple of hot dishes for his young friend. Stunned, the young man ate but really didn’t know what was happening.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/the_power_of_love3_095603bd0d.webp" alt="the-power-of-love3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_the_power_of_love3_095603bd0d.webp 145w,https://cdn-prod-static.heartfulness.org/large_the_power_of_love3_095603bd0d.webp 800w,https://cdn-prod-static.heartfulness.org/the_power_of_love3_095603bd0d.webp 800w," sizes="100vw"></figure>After a hearty meal, Julio asked him how his evening was.&nbsp; The young man had no words. He managed to splutter “excellent… warm food.”&nbsp; Julio then said, “Now, I would be happy to pay the cheque, but my wallet is with you.”&nbsp; Tears streamed down the young man’s face and he hugged Julio. Out came the wallet, the gold watch, and the coat, along with a sheepish sorry. Julio gave the coat back to him and said, “I think you need this more than I do.”The young man walked away into the darkness, whistling a lullaby his mother had sung to him, and smiled, finally feeling warm in his heart.<img src="https://cdn-prod-static.heartfulness.org/pg80_81_1b1254c732.webp" alt="pg80_81.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_pg80_81_1b1254c732.jpg 245w,https://cdn-prod-static.heartfulness.org/large_pg80_81_1b1254c732.webp 508w,https://cdn-prod-static.heartfulness.org/pg80_81_1b1254c732.webp 508w," sizes="100vw"><hr><h4>An experiment of love</h4>Think of five people you love the most and write their names down._____________________________ _____________________________ _____________________________ _____________________________ _____________________________<figure class="image image_resized" style="width:33.39%;"><img src="https://cdn-prod-static.heartfulness.org/the_power_of_love4_bf0b604094.webp" alt="the-power-of-love4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_the_power_of_love4_bf0b604094.webp 145w,https://cdn-prod-static.heartfulness.org/large_the_power_of_love4_bf0b604094.webp 400w,https://cdn-prod-static.heartfulness.org/the_power_of_love4_bf0b604094.webp 400w," sizes="100vw"><figcaption>&nbsp;</figcaption></figure> Now that you have identified the people you love the most, try to extend that feeling to a wider circle. It may be difficult to be like Julio and feel love and compassion for everyone, so this experiment from the Heartfulness practices will help.&nbsp;At 9 p.m. every day, for 5 to 10 minutes, pause your activities and think that everyone is being filled with love and devotion and that real faith is growing stronger in them.Try it for a month and see what happens. Let the magic of these words unfold over time!<img src="https://cdn-prod-static.heartfulness.org/pg80_81_1b1254c732.webp" alt="pg80_81.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_pg80_81_1b1254c732.jpg 245w,https://cdn-prod-static.heartfulness.org/large_pg80_81_1b1254c732.webp 508w,https://cdn-prod-static.heartfulness.org/pg80_81_1b1254c732.webp 508w," sizes="100vw"><hr><h4 style="text-align:center;">Illustrations by LAKSHMI GADDAM</h4><hr>&nbsp;

Love's power

<h4 style="text-align:justify;">SARA BUBBER brings us a story based on the famous Japanese tale “The Stonecutter,” followed by a fun coloring activity from the story.</h4>&nbsp;Once upon a time in Japan, a poor stonecutter was hard at work. He used his inefficient tools and a lot of breath to cut part of the mountain to sell and earn his bread. He was happy and content with a life that had no unfulfilled desires.One day, he saw a rich man enjoying the cool shade of a silk umbrella held by servants. At work, while hammering away, sweat beads formed on his head. He said aloud, “I wish I was that rich man who had shade over his head.” The spirit of the mountain heard him and granted his wish. He had many servants around him to take care of his needs. He said, “Now I will be truly happy!”&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/who_should_i_be2_81af9d9b44.webp" alt="who-should-i-be2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_who_should_i_be2_81af9d9b44.webp 145w,https://cdn-prod-static.heartfulness.org/large_who_should_i_be2_81af9d9b44.webp 500w,https://cdn-prod-static.heartfulness.org/who_should_i_be2_81af9d9b44.webp 500w," sizes="100vw"></figure>A few days later, as the stonecutter was walking in the market, a procession made its way with the king sitting on the back of an elephant. The stonecutter was now a rich man, but he remarked, “I wish I were king. I could move around on an elephant instead of my feet and everyone would have to make way for me.”<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/who_should_i_be3_f4aa52bd29.webp" alt="who-should-i-be3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_who_should_i_be3_f4aa52bd29.webp 145w,https://cdn-prod-static.heartfulness.org/large_who_should_i_be3_f4aa52bd29.webp 500w,https://cdn-prod-static.heartfulness.org/who_should_i_be3_f4aa52bd29.webp 500w," sizes="100vw"></figure>The spirit of the mountain heard him again and granted his wish. The stonecutter was a king with a palace, and never had to set foot on the ground. He was carried in palanquins, on horses and elephants, and in golden and silver carriages. “Now I will be truly happy. I have everything I could hope for.”But alas, his happiness was short-lived when one day in the heat his head began to hurt and his eyes began to close. He wished aloud, “The sun is so powerful. I wish I were the sun.” Once again, his wish was granted by the spirit of the mountain.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/who_should_i_be4_f524380699.webp" alt="who-should-i-be4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_who_should_i_be4_f524380699.webp 145w,https://cdn-prod-static.heartfulness.org/large_who_should_i_be4_f524380699.webp 500w,https://cdn-prod-static.heartfulness.org/who_should_i_be4_f524380699.webp 500w," sizes="100vw"></figure>Now the stonecutter had become the sun, he thought, “Now I will be truly happy.” He shone down so hard on all the poor people, but he forgot that after intense heat comes joyful rain. The water began to heat and evaporate, forming fierce gray clouds which covered the sun. “I wish I were a cloud that has dared to cover me. The cloud is more powerful!” The spirit of the mountains fulfilled his wish. As the cloud burst and poured, he felt happy. People ran to take shelter and the cloud moved along dropping its rain. “Now I will be truly happy.”<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/who_should_i_be5_14fdeab6e3.webp" alt="who-should-i-be5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_who_should_i_be5_14fdeab6e3.webp 145w,https://cdn-prod-static.heartfulness.org/large_who_should_i_be5_14fdeab6e3.webp 500w,https://cdn-prod-static.heartfulness.org/who_should_i_be5_14fdeab6e3.webp 500w," sizes="100vw"></figure>“Bang.” Try as he might, the cloud could not move past a mighty mountain. He looked at how grand the mountain was and thought he wanted to be the mountain, stoic, unaffected and great. The spirit of the mountain heard his wish and the stonecutter was now a mountain. He stood still for many days, not affected by the sun, rain, or cold, until one day something pricked him again and again. He looked down and saw a tiny stonecutter.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/who_should_i_be6_9bd90f6bdc.webp" alt="who-should-i-be6.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_who_should_i_be6_9bd90f6bdc.webp 145w,https://cdn-prod-static.heartfulness.org/large_who_should_i_be6_9bd90f6bdc.webp 648w,https://cdn-prod-static.heartfulness.org/who_should_i_be6_9bd90f6bdc.webp 648w," sizes="100vw"></figure>“A stonecutter? Inflicting so much pain? Surely, there is no one more powerful that a stonecutter.” The spirit of the mountain granted his heart’s desire and he once more became a stonecutter. To this day, the stonecutter can be seen around different mountains of Japan, whistling tunes of his journey as a king, the sun, the cloud and the mountains.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/who_should_i_be7_ec908c96be.webp" alt="who-should-i-be7.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_who_should_i_be7_ec908c96be.webp 145w,https://cdn-prod-static.heartfulness.org/large_who_should_i_be7_ec908c96be.webp 500w,https://cdn-prod-static.heartfulness.org/who_should_i_be7_ec908c96be.webp 500w," sizes="100vw"></figure><h4>Activity</h4>Do you remember how many forms the stone cutter took in the story? Can you color every form the stonecutter took in the image below?&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/who_should_i_be8_9775b0638b.webp" alt="who-should-i-be8.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_who_should_i_be8_9775b0638b.webp 145w,https://cdn-prod-static.heartfulness.org/large_who_should_i_be8_9775b0638b.webp 1000w,https://cdn-prod-static.heartfulness.org/who_should_i_be8_9775b0638b.webp 1000w," sizes="100vw"></figure>&nbsp;“You are you. Now, isn’t that pleasant?” —Dr. Seuss<hr><h4 style="text-align:center;">AI generated illustrations</h4><hr>

Who should I be?

<h4 style="text-align:justify;">SARA BUBBER shares a Buddhist story on moderation, in honor of World Health Day on April 7. She also offers some easy tips we can start applying to live a healthier and happier life.</h4><h4 style="text-align:justify;">&nbsp;</h4><h4 style="text-align:justify;">The king who tamed wild horses</h4>Once upon a time, there lived a king who was fond of chasing wild horses and taming them. His fellow soldiers enjoyed joining him in this activity. It was fast, strategic, and fun. Some of the soldiers, along with the king himself, enjoyed training the horses after their capture. People from far and wide joined the king’s services to watch this exciting event twice a year.But lately the king had started feeling lethargic, and the chase was no longer exciting. He would finish the chase just as it began and took no interest in running behind fast horses. One time, the king’s nephew was riding close to him when the king ordered them to stop. The nephew asked him why and the king took it as a personal offense, questioning his orders. He considered it a snide comment on his health and body.As the king was having lunch, his nephew Sudassana walked in and reminded him that the great teacher, Gautama Buddha, would be delivering a lecture in his kingdom. The king wanted to listen to the teachings of the Buddha, so he finished his lunch and left for the grove with Sudassana. As the Buddha preached on, the king kept pinching himself to stay awake after all he had eaten.As the crowd cleared after the lecture, the king approached the Buddha, who asked after the king’s well-being. The king complained of his ill health, his inability to do fast activities, and his persistent lethargy throughout the day, more so after meals. Buddha admonished him, saying that if one overeats like a hog, he will never be free from the birth cycle on this Earth, and proceeded to give him a verse to recite whenever he asks for more servings.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_moderation2_d96f3ea834.webp" alt="tale-of-moderation2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_tale_of_moderation2_d96f3ea834.webp 145w,https://cdn-prod-static.heartfulness.org/large_tale_of_moderation2_d96f3ea834.webp 298w,https://cdn-prod-static.heartfulness.org/tale_of_moderation2_d96f3ea834.webp 298w," sizes="100vw"></figure>The king expressed his helplessness to learn new things due to his poor memory. Gautama Buddha offered to give the verse to his nephew, Sudassana. Every time the king ate a meal and started to overeat, Sudassana would recite the verse given by the teacher, and the king would restrain himself from taking more food. As time went by, the king stopped overeating and Sudassana did not need to recite the verse.The king began to enjoy his horse chases again, to remember all the things he had to do, and to discharge his duties well. He even stopped getting angry at small things and stopped misinterpreting people’s comments.A few months later, Gautama Buddha was in his kingdom once again and the king went to listen to his sermon. Afterward, he met the Buddha, who asked after his well-being, and the king thanked him for helping him to be a healthy man. Gautama Buddha was very happy, and explained to the king that health is the greatest acquisition, and contentment is the best happiness one can ask for. The key is to be moderate in all that one does.Based on a Buddhist story: https://www.ancient-buddhist-texts.net/English-Texts/Buddhist-Legends/15-06.htm<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_moderation3_911e4ecd50.webp" alt="tale-of-moderation3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_tale_of_moderation3_911e4ecd50.webp 145w,https://cdn-prod-static.heartfulness.org/large_tale_of_moderation3_911e4ecd50.webp 298w,https://cdn-prod-static.heartfulness.org/tale_of_moderation3_911e4ecd50.webp 298w," sizes="100vw"></figure><h4 style="text-align:justify;">Tips to maintain your health</h4>On April 7, we celebrate World Health Day, because the World Health Organization (WHO) had its first meeting on that day in 1948. WHO spreads the message of good health as “a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”How can we maintain good health?Health is the greatest wealth we have. We are able to do so many things because our bodies and minds run smoothly. How can we make sure they continue to run like this for as long as possible?Here are some tips for your daily routine:&nbsp;<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_moderation4_f72049abe3.webp" alt="tale-of-moderation4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_tale_of_moderation4_f72049abe3.webp 145w,https://cdn-prod-static.heartfulness.org/large_tale_of_moderation4_f72049abe3.webp 300w,https://cdn-prod-static.heartfulness.org/tale_of_moderation4_f72049abe3.webp 300w," sizes="100vw"></figure><h4 style="text-align:center;">Eat well</h4><h4>Food is the fuel for our body. Give your system a light, simple, and balanced diet to keep it effective.&nbsp;Of course you can eat out, but the number of times you eat simple meals should be much more than eating junk food.</h4>&nbsp;<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_moderation5_990c90467c.webp" alt="tale-of-moderation5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_tale_of_moderation5_990c90467c.webp 145w,https://cdn-prod-static.heartfulness.org/large_tale_of_moderation5_990c90467c.webp 300w,https://cdn-prod-static.heartfulness.org/tale_of_moderation5_990c90467c.webp 300w," sizes="100vw"></figure><h4 style="text-align:center;">Sleep well</h4><h4>Your body needs lots of rest. It repairs itself as we sleep.&nbsp; Therefore, giving yourself that eight hours of sleep becomes necessary to stay alert and healthy.</h4>&nbsp;<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_moderation6_e2f16b881d.webp" alt="tale-of-moderation6.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_tale_of_moderation6_e2f16b881d.webp 145w,https://cdn-prod-static.heartfulness.org/large_tale_of_moderation6_e2f16b881d.webp 300w,https://cdn-prod-static.heartfulness.org/tale_of_moderation6_e2f16b881d.webp 300w," sizes="100vw"></figure><h4 style="text-align:center;">Keep your mind engaged</h4><h4>Keep yourself busy with activities you enjoy: &nbsp;learning new things, playing new games, and engaging in hobbies keep the neurons firing in your brain and keep your mind active.</h4>&nbsp;<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_moderation7_70e7d4e432.webp" alt="tale-of-moderation7.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_tale_of_moderation7_70e7d4e432.webp 145w,https://cdn-prod-static.heartfulness.org/large_tale_of_moderation7_70e7d4e432.webp 300w,https://cdn-prod-static.heartfulness.org/tale_of_moderation7_70e7d4e432.webp 300w," sizes="100vw"></figure><h4 style="text-align:center;">Stress-free and time-out practices</h4>Include some practices to manage the stress you gather during the day. &nbsp;Journaling, playing music, meditating, and reading for fun are activities that reduce stress. Even simple quiet time can help you recharge and re-enter the world with a fresh outlook.&nbsp;<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_moderation8_a4d0518184.webp" alt="tale-of-moderation8.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_tale_of_moderation8_a4d0518184.webp 145w,https://cdn-prod-static.heartfulness.org/large_tale_of_moderation8_a4d0518184.webp 300w,https://cdn-prod-static.heartfulness.org/tale_of_moderation8_a4d0518184.webp 300w," sizes="100vw"></figure><h4 style="text-align:center;">Exercise</h4>Your body is designed for movement, so put on those running shoes and go for a run, play that much-needed game of basketball, or jump into the swimming pool in summer. Even playing tag and catch are good games to keep your body fit and healthy.<h4 style="text-align:justify;">Activity: What is your healthy word?</h4>Find all ten words related to health and well-being in the following crossword:<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_moderation9_c178ed2d87.webp" alt="tale-of-moderation9.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_tale_of_moderation9_c178ed2d87.webp 145w,https://cdn-prod-static.heartfulness.org/large_tale_of_moderation9_c178ed2d87.webp 956w,https://cdn-prod-static.heartfulness.org/tale_of_moderation9_c178ed2d87.webp 956w," sizes="100vw"></figure><h4 style="text-align:center;"><a href="https://cdn-prod-static.heartfulness.org/tale_of_moderation10_b155064282.webp" download="file" target="_blank" rel="noopener noreferrer">Click here to see the solution.</a></h4>

A tale of moderation

<h4 style="text-align:justify;">SARA BUBBER tells a story about a king who set a challenge in order to find an assistant. The outcome teaches us the value of time. She also gives us a thoughtful heart activity, and tells us some fun facts about time.&nbsp;</h4><h4>The king’s advisor</h4>Once there lived a king who was looking for an assistant: a man of virtues like hard work, respect for time, commitment, welfare, and many more good qualities. When the king announced it, the people of his kingdom were very excited. Who didn’t want to work for the king himself? Not only did he receive hundreds of applications from within his country, he received thousands from neighboring areas as well. As he began to sort them, he didn’t know how he would choose the best candidates for further rounds of interviews.His wise chief minister made a list of people who could be shortlisted. He made his selections by screening the applicants, then by a series of tests on being kind to strangers, the willingness to learn new skills, alertness, and other things the king would want in an assistant. Finally, the candidates were narrowed down to three.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/time_precious_resource2_690465370a.webp" alt="time-precious-resource2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_time_precious_resource2_690465370a.webp 145w,https://cdn-prod-static.heartfulness.org/large_time_precious_resource2_690465370a.webp 800w,https://cdn-prod-static.heartfulness.org/time_precious_resource2_690465370a.webp 800w," sizes="100vw"></figure>&nbsp;The king finally met them and congratulated them for reaching so far in the process of selection. He told them that the next task was the best and a challenge everyone should be up for. As the tasks so far had been exciting, like horse riding, finance, presenting talents, playing games, everyone looked forward to it.The king announced there was a tank that held a thousand liters of water, which had to be drained into various water holders for the people of the kingdom. The candidates were ready and asked the king for hoses to transfer the water, but the king said there would be no hoses used, only a pail that was as small as their little finger. The men were stunned at the enormity of the task.<hr><h4 style="text-align:center;">Giving anyone your time is the most valuable gift you can ever give them.</h4><hr><figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/time_precious_resource3_8a0fdeacb9.webp" alt="time-precious-resource3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_time_precious_resource3_8a0fdeacb9.webp 145w,https://cdn-prod-static.heartfulness.org/large_time_precious_resource3_8a0fdeacb9.webp 600w,https://cdn-prod-static.heartfulness.org/time_precious_resource3_8a0fdeacb9.webp 600w," sizes="100vw"></figure>&nbsp;They began to work. With the first few pails, one of them men left thinking it was too much work. The update was sent to the king. The other two men continued. For two days they slogged in the sun. The second man finally gave up and went home. The third man continued and his hand touched something made of glass. He brought the bottle out and it contained a note. As he opened the note, it read, “This is the reward for persevering when you know the task is impossible. Impossible tasks can overwhelm you in the beginning, but you may move into them, pail by pail, just like today. Congratulations on assuming your new role as the king’s advisor.” The man wondered why he was being made the king’s advisor when the job was for an assistant.The king came over and told the man he had offered his most precious asset, time. “Giving anyone your time is the most valuable gift you can ever give them. Welcome aboard!”<h4 style="text-align:justify;">Heart activity&nbsp;</h4>We are all unique, we come from different backgrounds, have various qualifications, and speak diverse languages. But there are two things that are the same for everyone—the heart and time!Heart and time go together. When you put your heart into something, you will give it your time.Inside this heart, write the names of people, animals, things or passion projects you are going to take more time for this month.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/time_precious_resource4_91b112092f.webp" alt="time-precious-resource4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_time_precious_resource4_91b112092f.webp 145w,https://cdn-prod-static.heartfulness.org/large_time_precious_resource4_91b112092f.webp 600w,https://cdn-prod-static.heartfulness.org/time_precious_resource4_91b112092f.webp 600w," sizes="100vw"></figure>&nbsp;<h4>Fun facts about time</h4><ul><li>The concept of “time” in English comes from the Greek “chronos,” which means chronological or ordered.</li><li>In ancient times, there were various ways to measure time including sun dials and water bowls.</li><li>Both the Indian and Greek societies made use of sundials to tell the time using shadows of the sun.</li><li>All cultures experience time differently. Some feel it is linear, some feel time moves from left to right, and some feel that time is cyclical.</li></ul>

Time is a precious resource

<h4 style="text-align:justify;">SARA BUBBER shares a folktale about a king who turned detective and solved a case, then offers us some fun facts about trees, and some detective work of our own to solve!</h4>&nbsp;<h4 style="text-align:justify;">The Detective King</h4>Once upon a time, in a faraway kingdom, the royal garden was a spectacular sight. Flower gardens, medicinal plants, and orchards were inviting places for birds, small animals, and weary workers. The maintenance was overseen by the head gardener. He had a green thumb and was dedicated to making his garden state of the art.One day, he went to a spot he frequented under an arka shrub. As he dug around the roots, he grew frantic. He couldn’t see the pot he had buried and looked after so well. It contained all his life savings. After digging at multiple spots and worrying for a few days, he went to the king who was known to be very wise and just.He told the king that he had lost his life savings. The king asked for details so he said he had buried his gold under an arka plant and seen it a few days before it disappeared. He was sure it had been stolen. The king admonished him for burying his life savings in such an unsafe place. He told the gardener to go home and he would look into the investigation personally.The king called his physician and asked him the about the arka plant. The physician told him that he had not used any part of it to make medicinal potions. The king summoned all the physicians in the kingdom and asked them about the arka. None of the physicians had any information to share.Finally, an old physician came forth and said the roots of the arka are valued in curing a rare disease. The king asked if he had referred it to a patient recently. The physician told the king that a merchant had contracted a rare disease and he asked him to make a juice from the roots of the arka.The king knew he had a lead. He called the merchant and asked him about his health. The merchant told him about the rare disease and how his physician had saved him. He told the king that the juice from the arka root saved his life. The king asked where he got the roots from. The merchant did not know and said that his servant had brought the roots for him. The king asked for the servant to be presented in court.The servant was led inside and the king asked him whether he procured arka roots for his master. The servant told him that he had. The king asked where he got them from, and stammering the servant told him about the arka shrub in the palace garden. The king finally asked whether there was anything around the tree. The servant froze, so the king said that if he told the truth he would be forgiven. The servant confessed that he had taken the pot of gold that was buried under the tree.The king asked the servant to bring the gold. He gave him three gold coins for confessing and returned the rest to his head gardener with a warning never to bury his life savings in the garden. The king was widely praised for handling a complex case so well. All were happy and prosperous in his kingdom once more.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/detective_king2_7eddfcfd28.webp" alt="detective-king2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_detective_king2_7eddfcfd28.webp 145w,https://cdn-prod-static.heartfulness.org/large_detective_king2_7eddfcfd28.webp 500w,https://cdn-prod-static.heartfulness.org/detective_king2_7eddfcfd28.webp 500w," sizes="100vw"></figure><hr><h4 style="text-align:justify;">Fun facts from Dr. Tree</h4>Did you know? Trees are natural doctors and have many benefits. Their roots, stems, leaves, fruits, and flowers can be used to prevent or treat many conditions.The banyan tree has anti-inflammatory properties and its bark can be used to treat ulcers, burning sensations, and skin infections.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/banyan_03adc4379d.webp" alt="banyan.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_banyan_03adc4379d.webp 145w,https://cdn-prod-static.heartfulness.org/large_banyan_03adc4379d.webp 250w,https://cdn-prod-static.heartfulness.org/banyan_03adc4379d.webp 250w," sizes="100vw"></figure>Moringa protects the liver from damage, oxidation, and toxicity. It can also heal wounds and is packed with many vitamins and minerals.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/moringa_5038932074.webp" alt="moringa.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_moringa_5038932074.webp 145w,https://cdn-prod-static.heartfulness.org/large_moringa_5038932074.webp 250w,https://cdn-prod-static.heartfulness.org/moringa_5038932074.webp 250w," sizes="100vw"></figure>Papaya leaf has been used in traditional medicines to cure diabetes and high blood sugar levels. It can also increase platelet count in the blood.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/papaya_c017ccd12e.webp" alt="papaya.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_papaya_c017ccd12e.webp 145w,https://cdn-prod-static.heartfulness.org/large_papaya_c017ccd12e.webp 250w,https://cdn-prod-static.heartfulness.org/papaya_c017ccd12e.webp 250w," sizes="100vw"></figure>Neem is effective against many skin diseases, sores, and burns. Its detox properties promote oral health.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/neem_8dd9c1c4b9.webp" alt="neem.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_neem_8dd9c1c4b9.webp 145w,https://cdn-prod-static.heartfulness.org/large_neem_8dd9c1c4b9.webp 250w,https://cdn-prod-static.heartfulness.org/neem_8dd9c1c4b9.webp 250w," sizes="100vw"></figure><hr><h4 style="text-align:justify;">Riddles</h4><h4 style="text-align:justify;">Just like the detective king solved his mystery. Here are some riddles for you to solve:</h4><ul><li style="text-align:justify;">Which house can fly?</li><li style="text-align:justify;">What has 88 keys?</li><li style="text-align:justify;">A man who was outside in the rain without an umbrella or hat didn’t get a single hair on his head wet. Why?</li><li style="text-align:justify;">What can be touched but never seen?</li><li style="text-align:justify;">There’s a one-story house in which everything is yellow. Yellow walls, yellow doors, yellow furniture. What color are the stairs?</li></ul><hr>&nbsp;Answers:<ol><li style="text-align:justify;">Housefly.&nbsp;</li><li style="text-align:justify;">Piano.</li><li style="text-align:justify;">&nbsp;He was bald.&nbsp;</li><li style="text-align:justify;">A heart.&nbsp;</li><li style="text-align:justify;">None, it’s a one story house.</li></ol>

The detective king

<h4 style="text-align:justify;">SARA BUBBER shares a story about shifting from misery to joy through a simple practice of gratitude. She then shares some tips on gratitude and asks us to do some fun activities.</h4>Once upon a time, a little bird lived in a scorching desert. She lived in miserable conditions. No feathers, a weak body, hardly any food, and little will to live on. She cursed her pitiable and lonely life every single day.One day, the winds changed and she sensed a presence in the air around her. She realized that a beautiful angel, with a soft purple aura, was on its way to meet the Lord. The sympathetic angel sensed that someone was in need and stopped near the little bird. “Little bird, what ails you?”&nbsp; The bird replied, “I am alone, I am sick, I am almost lifeless. How can I be happy? I am tired of my existence here. No one has ever asked about me. Who are you, and where are you going?” The angel replied, “I am God’s angel, and I am on my way to the abode of the Lord.” The bird saw a glimmer of hope and put in a small request, “Can you ask God for a way out of my suffering?”&nbsp; The angel agreed and moved on its way.As the angel arrived at the house of the Lord, he mentioned all he had seen in the vast lands of the Earth: the people he had guided, the people who refused to accept guidance, and finally, the little bird he encountered in the hot desert. “Lord, how long does the bird have to suffer? It pained me to see her there all alone waiting for an end.” The Lord told the angel that the bird had to suffer a long punishment, and it could be lifetimes before she was out of pain. The angel felt really bad and hated to be the bearer of this news. He tried again and asked God, “Is there no way out of this trouble?” God smiled and told the angel, “Of course there is. Tell the bird she can use a small mantra. Anytime and every time, let her say, ‘Thank you God for everything, even in the worst of situations.’”The angel went back and told the bird the message from God. The bird was excited at the possibility of relieving her suffering.A few months later, the angel flew over the same spot where the desert lay, and was surprised to see a garden in full bloom, with flowers, shady trees and a waterbody. The angel thought he had travelled on a different route, but then realized the spot was the same. A bird was chirping happily. Sadly, the angel thought of the bird he had seen months back and thought she must have met her end.&nbsp;<img src="https://cdn-prod-static.heartfulness.org/wings_of_gratitude2_55ff397c22.webp" alt="wings-of-gratitude2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_wings_of_gratitude2_55ff397c22.webp 145w,https://cdn-prod-static.heartfulness.org/large_wings_of_gratitude2_55ff397c22.webp 800w,https://cdn-prod-static.heartfulness.org/wings_of_gratitude2_55ff397c22.webp 800w," sizes="100vw">The little songbird called out to the angel and thanked him.&nbsp; “Who are you?” asked the angel.&nbsp; “Do you not recognize me? You helped me with a message from God. Remember?” The angel was shocked. He conveyed its best wishes and moved on.As the angel landed in the abode of God, still perplexed, God asked, “What is the matter child?” The angel asked, “God, you had said the bird had to suffer many lifetimes. How did she transform herself and her surroundings in such a short period of time?” God said, “It is simple. When you are grateful, you express your joy, and joy brings abundance.”“Gratitude unlocks the fullness of life.&nbsp; It turns what we have into enough, and more.&nbsp; It turns denial into acceptance,&nbsp; chaos to order, confusion to clarity.” - Melody BeattieJoy is everywhere. We need to refine our vision to be able to see it. Joy is in the trees dancing to the breeze. Joy is in the mother dog feeding her puppy. Joy is in smiling at everyone. Joy is in having one more day to live life.<h4 style="text-align:justify;">What are five things that bring you small joys? 1. &nbsp;_________________________________________________ 2. &nbsp;_________________________________________________ 3. &nbsp;_________________________________________________ 4. &nbsp;_________________________________________________ 5. &nbsp;_________________________________________________</h4><h4 style="text-align:justify;">Draw an image of a joyous scene from the movie of your life:</h4>&nbsp;

Wings of gratitude

<h4 style="text-align:justify;">SARA BUBBER shares a story from the Upanishads about knowledge, communication, truthfulness, and courage. She then gives us a few reflections and an activity to connect with Nature.</h4><h4 style="text-align:justify;">Satyakama</h4>One day a young boy came to Sage Gautama, at the teacher’s Center of Learning, and said, “Revered sir, I desire to live under you as a student. Please accept me and teach me.”&nbsp; The sage asked, “Dear boy, where do you come from?” The boy replied, “Sir, I do not know of where I am from, I have lived with my mother who told me she is Jabala and I am Satyakama. So, sir, I reveal myself to you as Satyakama Jabala.” On hearing it, Sage Gautama smiled and said, “You are a courageous and brave boy, truly ready for learning. I shall initiate you as a student, for you have not deviated from truth.”Thus, Satyakama Jabala became a student.A few days later, Sage Gautama sorted out four hundred lean and weak cows and said to Satyakama, “Dear boy, take these cows to the forest, graze them, and bring them back when they multiply into a thousand.” Satyakama bowed, and while driving the cows he said, “Sir, I shall not return till these cows multiply into a thousand.”Satyakama lived in the forest and looked after the cows. Years went by and the number of cows increased to a thousand.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/seeker_knowledge2_7f7b5457c1.webp" alt="seeker-knowledge2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_seeker_knowledge2_7f7b5457c1.webp 145w,https://cdn-prod-static.heartfulness.org/large_seeker_knowledge2_7f7b5457c1.webp 450w,https://cdn-prod-static.heartfulness.org/seeker_knowledge2_7f7b5457c1.webp 450w," sizes="100vw"></figure>&nbsp;One evening, a bull came to Satyakama and spoke to him, “Dear boy! We are now a thousand in number. Let us go back to the Center of Learning.” The bull told Satyakama that he would teach him a quarter of the true knowledge, the Brahman. “He is so radiant, that if one meditates on him, he becomes as radiant.”At dawn, Satyakama began his journey back to the Center of Learning.He paused in the evening and herded the cows to rest. He lit a fire and sat when the fire addressed him. “Dear boy, I will teach you a little more about true learning, the Brahman. He is Endless. One who meditates on this endless reality, becomes endless with infinite potential.”&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/seeker_knowledge3_4fad3803c8.webp" alt="seeker-knowledge3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_seeker_knowledge3_4fad3803c8.webp 145w,https://cdn-prod-static.heartfulness.org/large_seeker_knowledge3_4fad3803c8.webp 450w,https://cdn-prod-static.heartfulness.org/seeker_knowledge3_4fad3803c8.webp 450w," sizes="100vw"></figure>&nbsp;The next morning, Satyakama resumed his journey towards the Center of Learning. All of a sudden, a swan came flying and said, “Satyakama! I shall teach you a little more of Brahman. He is Effulgent, one who radiates goodness. One who knows him and meditates on him as the Effulgent, becomes effulgent in this world.” Then the swan told him that a waterfowl would teach him the last part of the Brahman.<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/seeker_knowledge4_5b670bb043.webp" alt="seeker-knowledge4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_seeker_knowledge4_5b670bb043.webp 145w,https://cdn-prod-static.heartfulness.org/large_seeker_knowledge4_5b670bb043.webp 450w,https://cdn-prod-static.heartfulness.org/seeker_knowledge4_5b670bb043.webp 450w," sizes="100vw"></figure>&nbsp;As Satyakama began to move towards the Center of Learning, he came in contact with the waterfowl who revealed to him the last secret. “Satyakama! I shall teach you the last part of the true knowledge, Brahman. He is All-supporting. One who knows him and meditates on him as the All-supporting, becomes That.”<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/seeker_knowledge5_6a4abb1889.webp" alt="seeker-knowledge5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_seeker_knowledge5_6a4abb1889.webp 145w, https://cdn-prod-static.heartfulness.org/large_seeker_knowledge5_6a4abb1889.webp 450w, https://cdn-prod-static.heartfulness.org/seeker_knowledge5_6a4abb1889.webp 450w" sizes="100vw"></figure>When Satyakama reached the teacher’s Center of Learning with the thousand cows, the Guru asked him, “Dear boy, your face shines with the knowledge of Brahman. Who taught you that?” Satyakama told him about his four teachers and said, “Sir, I now request you to add meaning to my learning, as guidance from you will help bake the knowledge I have received.”The sage did just that, and Satyakama learned and later became a teacher himself.<h4 style="text-align:justify;">Reflections</h4>Teachers are everywhere. Just as Satyakama learned from Nature, reflect on what Nature is teaching you. What makes you think deeply about the goodness of Nature?Have you ever felt that Nature is all-supporting?<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/seeker_knowledge6_bd32a62cec.webp" alt="seeker-knowledge6.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_seeker_knowledge6_bd32a62cec.webp 145w,https://cdn-prod-static.heartfulness.org/large_seeker_knowledge6_bd32a62cec.webp 250w,https://cdn-prod-static.heartfulness.org/seeker_knowledge6_bd32a62cec.webp 250w," sizes="100vw"></figure><h4 style="text-align:justify;">NatConnect Activity</h4>Try talking to a bird, a dog, a river, or a rock. Ask questions and see what answers you get. Think of what a rock or a river may want to tell you. You will be surprised with observations, new learnings, or you may end up with fully-baked answers!<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/seeker_knowledge7_949a833894.webp" alt="seeker-knowledge7.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_seeker_knowledge7_949a833894.webp 145w,https://cdn-prod-static.heartfulness.org/large_seeker_knowledge7_949a833894.webp 250w,https://cdn-prod-static.heartfulness.org/seeker_knowledge7_949a833894.webp 250w," sizes="100vw"></figure>You may enjoy it so much that you want to do it again and again.

The seeker of knowledge

Communicating with plants and animals

<h4 style="text-align:justify;">SARA BUBBER tells a beautiful Japanese folktale on valuing wisdom and experience and then challenges you to do a personal reflective exercise.</h4>&nbsp;<h4 style="text-align:justify;">A Japanese Folktale</h4>Once there lived a farmer who lived with his mother on a small piece of land. He worked and earned his food. Despite being poor, he led a happy and peaceful life. His nation, Shining, was ruled by a&nbsp;dictatorial king&nbsp;who was also a skilled&nbsp;warrior. Despite being a warrior, he feared&nbsp;anything that indicated ill-health and lack of&nbsp;strength. He thought weaknesses&nbsp;hindered the country's progress. One day, he issued a&nbsp;terrible order&nbsp;to abandon all the&nbsp;elderly people, whom he regarded as a symbol of sickness. People were very scared of the powerful king and so they did not raise any objections to his order.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/Mountain_no_return2_883981512f.webp" alt="Mountain-no-return2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Mountain_no_return2_883981512f.webp 145w,https://cdn-prod-static.heartfulness.org/large_Mountain_no_return2_883981512f.webp 800w,https://cdn-prod-static.heartfulness.org/Mountain_no_return2_883981512f.webp 800w," sizes="100vw"></figure>&nbsp;The poor farmer adored and respected his loving mother more than anything else in life. So, the cruel ruler’s order made him feel sad, since he did not want his mother to be abandoned.He thought of a plan to save his mother, but in vain. The poor farmer prepared himself to carry out the king’s command as he lacked the courage to disobey. He looked for gentle ways of leaving his mother and so chose to leave her on the mountain of no return.The next day the farmer completed his work and prepared to take his mother up the mountain. He packed raw rice and filled a gourd with cool sweet water around his neck in a bundle. With a heavy heart, he bundled up his mother and swung her onto his back.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/Mountain_no_return3_d6f7a8ad45.webp" alt="Mountain-no-return3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Mountain_no_return3_d6f7a8ad45.webp 145w,https://cdn-prod-static.heartfulness.org/large_Mountain_no_return3_d6f7a8ad45.webp 800w,https://cdn-prod-static.heartfulness.org/Mountain_no_return3_d6f7a8ad45.webp 800w," sizes="100vw"></figure>&nbsp;The farmer started his journey. The mountain was long and steep; the narrow road had many paths made by hunters and woodcutters, which made it&nbsp;confusing. Still, he continued to walk. It didn’t matter to him which road he chose. He climbed upward, proceeding blindly without a second thought, toward Obatsuyama, “abandonment of the aged.” His mother’s eyesight was keen, despite her advanced age, and she noticed how her son rushed to reach the mountain top without thinking through the&nbsp;consequences. The farmer was solely focused on&nbsp;achieving his goal, unaware&nbsp;of how he would return home at night.His&nbsp;mother, on the other hand, did think about&nbsp;it, since her age and experience had led her to wisdom. She was aware that her son was unfamiliar with the mountain’s numerous pathways and that his return could be&nbsp;dangerous. She thought about ways&nbsp;to ensure his safe return home, and she had an idea. She snapped the twigs from the trees along the route and gently dropped a handful of them every few feet as they climbed the mountain. The tiny stacks of twigs she dropped on the pathways formed a dotted line at&nbsp;regular intervals. She knew that would help her son to return safely.When the farmer reached the&nbsp;top&nbsp;of the&nbsp;mountain, he felt tired from the journey and the thought of leaving his mother. He put her down, gathered some&nbsp;fallen pine leaves,&nbsp;and made a soft cushion for her to rest. He wrapped a coat around her stooped shoulders and said farewell with an aching heart and&nbsp;tears&nbsp;in his eyes.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/Mountain_no_return4_4a8b8704eb.webp" alt="Mountain-no-return4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Mountain_no_return4_4a8b8704eb.webp 145w,https://cdn-prod-static.heartfulness.org/large_Mountain_no_return4_4a8b8704eb.webp 800w,https://cdn-prod-static.heartfulness.org/Mountain_no_return4_4a8b8704eb.webp 800w," sizes="100vw"></figure><hr><h4 style="text-align:center;">His mother gave him one last piece of advice&nbsp; in a trembling voice. Like any mother,&nbsp; she was concerned about her son’s safety,&nbsp; despite being on her&nbsp;deathbed.&nbsp;</h4><hr>His mother gave him one last piece of advice in a trembling voice. Like any mother, she was concerned about her son’s safety, despite being on her&nbsp;deathbed. She warned him not to walk around in the mountains&nbsp;since it would be dangerous. She advised him to follow the twigs she had dropped as a guide on the mountain path. The farmer looked back and was surprised to see the twigs. He also&nbsp;noticed&nbsp;his mother’s hands, which were scratched and stained from gathering the twigs.His mother’s affection affected him deeply. “Oh, honorable mother, your kindness breaks my heart!” he cried out loudly. “I will not leave you. We will go back on the path of twigs, and bear the consequences together!” The farmer picked up his beloved mother once again, and&nbsp;hurried&nbsp;down the mountain, through the shadows and moonlight, to his small hut. He hid his mother beneath the kitchen floor where he stored food. He gave her everything she needed but was terrified of people finding out about her existence. After many days, when no one had noticed his aged mother, the farmer was relieved.The ruler issued another illogical order to dominate and trouble his people. This absurd order was for his subjects to present him with a&nbsp;rope made of ashes, which seemed to be an impossible task. The people of Shining were afraid that if they did not follow his orders they would be considered disobedient. The poor farmer was also concerned how to follow this order.He told his elderly mother about the king’s command. After a few days, the wise mother advised her son to make a rope out of twisted straw&nbsp;and burn it on a row of flat stones on&nbsp;a windless night.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/Mountain_no_return5_13e405e57f.webp" alt="Mountain-no-return5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Mountain_no_return5_13e405e57f.webp 145w,https://cdn-prod-static.heartfulness.org/large_Mountain_no_return5_13e405e57f.webp 800w,https://cdn-prod-static.heartfulness.org/Mountain_no_return5_13e405e57f.webp 800w," sizes="100vw"></figure>&nbsp;The farmer called the people of Shining and carried out his mother’s instructions. A marvel revealed itself! After the fire had burned away, the ashes on the stone had taken on the appearance of a rope made of ashes. So the farmer carried out the&nbsp;king’s order.The king was&nbsp;impressed&nbsp;with the farmer’s wit and intelligence when he saw the ash rope. He&nbsp;demanded&nbsp;to know where such an idea came from. The farmer told him of his mother’s hidden existence. For some&nbsp;time, the king stood quietly,&nbsp;and then announced a new&nbsp;decision. He would not punish&nbsp;the farmer, but instead abolish the terrible law he had established. He told his citizens that Shining needed more than youth. While young people devote their efforts in protecting the country, it would be in vain without the experience and wisdom of the elderly.<hr><h4 style="text-align:center;">While young people devote their efforts in protecting the country, it would be in vain without the experience and wisdom of the elderly.</h4><hr><h4 style="text-align:justify;">Let’s reflect!</h4>What have you observed about your grandparents, and elderly relatives and family friends? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________What is your favorite memory with your grandparents or an elderly member of your community? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________What are some of the qualities your elders have, which you admire and would like to cultivate? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________What is something you want to do for your city or country? ________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________&nbsp;

The mountain of no return

<h4 style="text-align:justify;">SARA BUBBER shares a Sufi tale about finding happiness and two fun activities to help you discover yours.</h4>&nbsp;There is no way of finding mental well-being without being happy. Happiness cannot be sought outside. It can only come from within.This World Mental Health Day brings a wonderful story on finding your happiness, which leads to inner peace.<h4 style="text-align:justify;">A Sufi Tale</h4>Once upon a time, there was a rich man who was trying to search for happiness, joy, and bliss. He was willing to pay any amount to anyone who could give him the key to happiness. He went from teacher to teacher, but no one could satisfy him. He was not happy. One day he went with a bag of jewels and set them down in front of a Sufi master. He asked him to teach him how to be happy. Sufi teachers rarely answer questions. They create situations that lead to great learning.The Sufi teacher picked up the bag of jewels and ran away! The rich man was in shock for a few minutes, as he couldn’t believe what had happened. He saw a great Sufi teacher running away with most of his savings. When he regained his senses, he began running and yelling, “I have been robbed!” He looked for the teacher, but the Sufi master knew every lane and by lane of the village and could escape easily.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/finding_your_happiness2_aedf7f2322.jpg" alt="finding-your-happiness2.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_finding_your_happiness2_aedf7f2322.jpg 156w,https://cdn-prod-static.heartfulness.org/small_finding_your_happiness2_aedf7f2322.jpg 500w," sizes="100vw"></figure>&nbsp;The town folk gathered and began to console him. They asked him to be calm. The rich man wondered how could he be calm when everything that he owned was in the bag. He was ruined! All that he could think of was how he would have to beg for a living and what a fool he had been to leave his jewels so carelessly.The rich man and the entire town began to look for the teacher. After a few hours, they found the teacher exactly where the rich man had met him the first time. He was sitting the same way and the bag of jewels was lying where the man had placed them. The man was excited to see his life savings and jumped towards it with eagerness. He hugged the bag and sighed in relief.&nbsp; The Sufi teacher asked, “Are you happy?”&nbsp; The man replied, “I have never been so happy before!”&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/finding_your_happiness3_d593512c37.jpg" alt="finding-your-happiness3.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_finding_your_happiness3_d593512c37.jpg 156w,https://cdn-prod-static.heartfulness.org/small_finding_your_happiness3_d593512c37.jpg 500w," sizes="100vw"></figure><h4 style="text-align:justify;">Activity 1</h4>Draw a scene, a view or a thing that you have looked at before, but when you look at it now, you observe something different and it gives you some joy or happiness to notice new things.<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/finding_your_happiness4_87c2b2eb82.jpg" alt="finding-your-happiness4.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_finding_your_happiness4_87c2b2eb82.jpg 226w,https://cdn-prod-static.heartfulness.org/small_finding_your_happiness4_87c2b2eb82.jpg 500w,https://cdn-prod-static.heartfulness.org/medium_finding_your_happiness4_87c2b2eb82.jpg 750w," sizes="100vw"></figure><h4 style="text-align:justify;">Activity 2</h4>The well-being of your mind and body are connected. Don’t forget to nourish your body, mind, and soul to achieve the pinnacle of health. Let’s explore the koshas (sheaths) and see what we do for them, and what we would like to do to keep them healthy.<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/finding_your_happiness5_645609ed50.jpg" alt="finding-your-happiness5.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_finding_your_happiness5_645609ed50.jpg 119w,https://cdn-prod-static.heartfulness.org/small_finding_your_happiness5_645609ed50.jpg 380w,https://cdn-prod-static.heartfulness.org/medium_finding_your_happiness5_645609ed50.jpg 569w,https://cdn-prod-static.heartfulness.org/large_finding_your_happiness5_645609ed50.jpg 759w," sizes="100vw"></figure>

Finding your happiness

<h4 style="text-align:justify;">November 14 is Children’s Day. This year, SARA BUBBER brings to you a world of forests, magical flowers, festivals, and some animals you may have never seen. In the activities feel free to explore your imagination and transform into any creature you want to be. Visit your innermost wishes. Your possibilities are limitless! With creativity and love, every day becomes a children’s day.</h4>&nbsp;<h4>The Kherengbar Flower—A Folktale From Tripura</h4>Once upon a time there was a man named Dhananjoy. He celebrated the Garia festival after completing a period of service, and then left for his village with his new wife. On the way home, he had to cross a forest which had a beautiful scent.His wife Sumantra asked him where such a lovely fragrance was coming from. Dhananjoy explained that this wonderful fragrance came from the Kherengbar flower, which only grows for the creator. Sumantra asked if she could decorate her hair with some of the sweet smelling flowers. Dhananjoy explained that they were meant for the use of the creator so Sumantra asked how he knew all of this. Dhananjoy told her that he had heard the dairi (soothsayer) of the village talk of these magical things.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/flower_from_heavens2_9e3e0b40ab_af630aae8a.jpg" alt="flower_from_heavens2_9e3e0b40ab.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_flower_from_heavens2_9e3e0b40ab_af630aae8a.jpg 128w,https://cdn-prod-static.heartfulness.org/small_flower_from_heavens2_9e3e0b40ab_af630aae8a.jpg 409w," sizes="100vw"></figure>&nbsp;Sumantra asked him what would happen if they were used by humans. Dhananjoy asked her to look carefully at the tree, which appeared disconnected from the soil. It was brought by a heavenly nymph to Earth when she visited. Being a heavenly nymph, she had to go back, and leave her favorite flower behind. The flower was waiting for her and did not wish to serve anyone else.Sumantra looked very sad, so Dhananjoy asked her to be happy as he would pick her some flowers. He warned her, though, not to put them in her hair, as there would be consequences. Sumantra’s eyes widened as she heard the consequences: Dhananjoy would turn into a hoolock gibbon and Sumantra would turn into a pangolin! She promised that she would not put the flowers in her hair.Dhananjoy climbed the tree and plucked some flowers. As the flowers fell in Sumantra’s lap, she couldn’t resist the urge to put one in her hair. As soon as she did, she realised that Dhananjoy’s arms had started changing. She quickly pulled the flower out, but it was too late! She called out to Dhananjoy, but all she heard was “hoo, hoo.” Before she knew it, she had developed scales and become a pangolin!The heavenly creatures felt sorry for what had happened and made the sweet flower odorless so that no one in the future would go through the same thing.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/flower_from_heavens3_f0c620ee0c_1b285c5094.jpg" alt="flower_from_heavens3_f0c620ee0c.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_flower_from_heavens3_f0c620ee0c_1b285c5094.jpg 119w,https://cdn-prod-static.heartfulness.org/small_flower_from_heavens3_f0c620ee0c_1b285c5094.jpg 383w," sizes="100vw"></figure>&nbsp;<h4 style="text-align:justify;">Some Facts From North-Eastern India</h4>Hoolock gibbons are the only apes found in India, and they are native to India, Bangladesh, and China. They get their name from the “Hoo, hoo” sound they make. Their song can be heard for miles!A lot of north-eastern tribes have soothsayers who are seen as diviners, communicators, storytellers, and religious experts.The Garia Festival is celebrated in the state of Tripura as a celebration of a god named Garia, the deity of wealth and livestock.<hr><h4 style="text-align:justify;">Activity 1</h4>North-eastern stories often choose to integrate conversion of humans and animals believing that we are all one. Is there an animal that you would like to be?<h4 style="text-align:justify;">Activity 2</h4>It is good to have wishes and dreams. But sometimes these wishes may or may not serve us well, just like Sumantra’s wish did not help her.Take a moment to note three wishes and the pros and cons. Let me give you an example of my wish:<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/flower_from_heavens4_e34ca14929_08525b5012.jpg" alt="flower_from_heavens4_e34ca14929.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_flower_from_heavens4_e34ca14929_08525b5012.jpg 138w,https://cdn-prod-static.heartfulness.org/small_flower_from_heavens4_e34ca14929_08525b5012.jpg 442w," sizes="100vw"></figure><hr><h4 style="text-align:center;">Illustrations by LAKSHMI GADDAM</h4><hr>&nbsp;

A flower from the heavens

<h4 style="text-align:justify;">SARA BUBBER tells us a lovely traditional Punjabi folktale in her own words about the generosity and hard work of a little sparrow. This is followed by two creative activities to start the year. Enjoy!</h4>Once upon a time there was a little sparrow. She decided to sow some grain on a field. She asked her friend, the crow, to help her prepare the field. The field needed to be watered and moist. The crow told her to go ahead and he would be on his way! The sparrow waited and waited but the crow didn’t come, so she began to water the field.A few days later, it was time to create patches to sow the seeds. She bumped into her friend crow again and asked if he could help her. The crow told her to go to the field and he would be on his way. The sparrow began to sow the seeds and the crow never joined. Days flew by and the seeds started sprouting. They needed care and attention. The sparrow knew it was time to protect them using some natural sprays and watering them. She needed help and she couldn’t do it on her own. Once again, she approached crow, who was lazing around on the tree. The crow said he would be delighted to help her and would follow soon.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/hardworking_sparrow2_168e6c3abb.webp" alt="hardworking-sparrow2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_hardworking_sparrow2_168e6c3abb.webp 245w,https://cdn-prod-static.heartfulness.org/small_hardworking_sparrow2_168e6c3abb.webp 500w,https://cdn-prod-static.heartfulness.org/medium_hardworking_sparrow2_168e6c3abb.webp 750w," sizes="100vw"></figure>&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/hardworking_sparrow3_ceadc5843f.webp" alt="hardworking-sparrow3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_hardworking_sparrow3_ceadc5843f.webp 233w,https://cdn-prod-static.heartfulness.org/small_hardworking_sparrow3_ceadc5843f.webp 500w,https://cdn-prod-static.heartfulness.org/medium_hardworking_sparrow3_ceadc5843f.webp 750w," sizes="100vw"></figure>&nbsp;Sparrow went ahead and started the work on the field. Crow never joined. Tirelessly, the sparrow worked on her field and protected her crop by catching insects and looked after it well and saw them flourish into crop rich plants.The crow flew by and told the sparrow she had done a wonderful job and if she needed help, he would be there. The sparrow told him she needed help to harvest the crop. The crow promised he would be there for his friend. The sparrow started to harvest the land and there was no sign of the crow. The sparrow collected the harvested grain in the bag and kept it ready. The crow swooped down and flew off with the grain leaving the sparrow with straw and husks.A few days later, there was a great storm. The crow tried to hide in the bag of grain, but could not keep dry. On the other hand, the <a href="https://heartfulness.org/magazine/tuning-in" target="_blank" rel="noopener noreferrer">sparrow</a> had built a home for herself using straw and husks and she was dry!&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/hardworking_sparrow4_19f3586576.webp" alt="hardworking-sparrow4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_hardworking_sparrow4_19f3586576.webp 245w,https://cdn-prod-static.heartfulness.org/small_hardworking_sparrow4_19f3586576.webp 500w,https://cdn-prod-static.heartfulness.org/medium_hardworking_sparrow4_19f3586576.webp 750w," sizes="100vw"></figure><hr><h4 style="text-align:justify;">Did you know?</h4>January 5 is known as <a href="https://heartfulness.org/magazine/nature-warrior" target="_blank" rel="noopener noreferrer">National Birds Day</a> in India after Dr. Salim Ali. Salim Ali is called the Bird Man of India. As a young boy, Salim Ali was gifted an air gun in pre-independent times. Trying it out in fun, he shot a bird that he had never seen. It had a yellow streak on its neck. He took it to the Bombay Natural History Museum where he learned it was a yellow throated sparrow. His interest in birds began from there and he became the most renowned name in the field of ornithology in India.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/hardworking_sparrow6_1e9d1a8d12.webp" alt="hardworking-sparrow6.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_hardworking_sparrow6_1e9d1a8d12.webp 109w,https://cdn-prod-static.heartfulness.org/small_hardworking_sparrow6_1e9d1a8d12.webp 349w,https://cdn-prod-static.heartfulness.org/medium_hardworking_sparrow6_1e9d1a8d12.webp 523w," sizes="100vw"></figure><h4 style="text-align:justify;">&nbsp;</h4><h4 style="text-align:justify;">The case of house sparrows</h4>House sparrows have been common in urban areas. Disappearing trees and development has led to the decline of house sparrows across the world. Sparrows play a role in dispersing seeds and eating insects and worms. They are ecosystem buddies!<h4 style="text-align:justify;">Activity 1: Color the Sparrow</h4>There are many types of sparrows in the world, so you can color any sparrow you know of. If you have never seen a sparrow, try to imagine how it might be and fill the colors of your choice.The next time you &nbsp;go out, keep your eyes open; who knows you may find a sparrow who needs your help!&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/hardworking_sparrow7_73ec08b12d.webp" alt="hardworking-sparrow7.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_hardworking_sparrow7_73ec08b12d.webp 164w,https://cdn-prod-static.heartfulness.org/small_hardworking_sparrow7_73ec08b12d.webp 500w," sizes="100vw"></figure><h4 style="text-align:justify;">Activity 2: Observing Nature</h4>Go outside and take pictures or make drawings of flowers, birds, plants, or animals that you find interesting. You can share the images you make.Don’t forget to share your name, age, and where you are from.&nbsp;&nbsp;

The hardworking little sparrow

<h4 style="text-align:justify;">This month, SARA BUBBER brings us a common folktale, which has been told with many variations, to celebrate World Good Leadership Day on February 20, 2025.</h4><h4 style="text-align:justify;">How to choose a king?</h4>Once upon a time, there was a king who had no successor. He had to think of a person who was qualified in various aspects: patronage, administration, warfare, farsightedness, vision, and philanthropy. He thought he could never find a person with so many qualities, and so he decided to select a candidate based on the most important qualities—<a href="https://heartfulness.org/magazine/patience-the-spiritual-path-to-personal-growth" target="_blank" rel="noopener noreferrer">honesty and patience</a>. All other qualities could be learned and acquired.And so he hatched a plan to test his subjects and find his most honest and hardworking student. One day, he had it announced in the market square, “Hear ye, hear ye, our king is looking for an able person who can succeed him to take on the role. All willing candidates should come up to the palace ground on the day after the next full moon. Candidates will be put through a test and a deserving candidate will be selected.”On the day after the full moon, the palace grounds were thronging with people who either wanted to be part of the contest or eagerly came to watch. The king announced, “There is a tank of water, which you need to empty with a tumbler as small as your little finger.” All the contestants thought the task was too much and left. Two contestants stayed back and went in front of the king. He was happy to see people who wanted to take up the challenge.The participants began to empty the tank. They took out tumbler after tumbler but couldn’t move the levels of water in the tank. Two days later, one of the contestants quit and left. He thought it was too much work. The other contestant kept working until a week later something clinked inside his tumbler. He looked into the tumbler and found a diamond, which he took to the king.The king was so happy to see the diamond. He told the contestant that the aim of the activity was not in fact to empty the tank but to find the diamond and be honest enough to return it to the king. The diamond was installed in the successor’s crown and the final contestant was given the position of the heir to the throne.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/qualities_leader2_eca25e53c2.webp" alt="qualities-leader2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_qualities_leader2_eca25e53c2.webp 156w,https://cdn-prod-static.heartfulness.org/small_qualities_leader2_eca25e53c2.webp 500w," sizes="100vw"></figure>&nbsp;<hr>&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/qualities_leader3_d7fbca2e49.webp" alt="qualities-leader3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_qualities_leader3_d7fbca2e49.webp 162w,https://cdn-prod-static.heartfulness.org/small_qualities_leader3_d7fbca2e49.webp 500w,https://cdn-prod-static.heartfulness.org/medium_qualities_leader3_d7fbca2e49.webp 750w," sizes="100vw"></figure>&nbsp;The world has seen some wonderful leaders. The clues in the crossword puzzle will help you fill in the names of some of the world’s well-known leaders:<h4 style="text-align:justify;">Down:</h4><ol style="list-style-type:decimal;"><li style="text-align:justify;">An Indian Queen who became the first woman ruler of Delhi in the 13th century.</li><li style="text-align:justify;">A French General who revolutionized military training during the French Revolution.</li><li style="text-align:justify;">An American President who fought for the freedom of slaves.&nbsp;</li><li style="text-align:justify;">A Sikh King from India who founded the Sikh kingdom and expanded its boundaries.</li><li style="text-align:justify;">The Indian freedom fighter who used non-violent measures to bring freedom.</li></ol><h4 style="text-align:justify;">Across:</h4><ol style="list-style-type:decimal;"><li style="text-align:justify;">The first President of South Africa who led an anti-apartheid movement.</li><li style="text-align:justify;">A scientist from Indian aerospace who became the 11th Indian President.</li><li style="text-align:justify;">The spiritual leader of Tibetan Buddhism.</li><li style="text-align:justify;">The Prime Minister who led great Britain to victory in the second world war.</li><li style="text-align:justify;">A Greek leader from ancient Macedonia with a vast kingdom from Egypt to India.&nbsp;</li></ol>Solution to the puzzle can be found at:&nbsp; <a href="https://heartfulness.org/magazine/activity-crossword-of-leaders-solution" target="_blank" rel="noopener noreferrer">https://heartfulness.org/magazine/activity-crossword-of-leaders-solution</a>

The qualities of a leader

<h2 style="text-align:center;">Solution</h2>&nbsp;<img class="image_resized" style="width:50%;" src="https://cdn-prod-static.heartfulness.org/leaders_crossword_solutions_d859cdab73.webp" alt="leaders-crossword-solutions.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_leaders_crossword_solutions_d859cdab73.webp 139w,https://cdn-prod-static.heartfulness.org/small_leaders_crossword_solutions_d859cdab73.webp 446w," sizes="100vw">

Activity: Crossword of Leaders - Solution

<h4 style="text-align:justify;">This World Storytelling Day, March 20, we bring you a story by SARA BUBBER, based on a common folk template. May the stories within the story entertain you!</h4><h4 style="text-align:justify;">Stories have been a tool in the passage of rites from one generation to the next since time immemorial. Entertainment, knowledge, wisdom, and education was passed down in the form of stories.</h4>Once upon a time, the Earth was an open canvas. People lived a nomadic life. Traveling from one place to another for food, shelter, and clothing was a common sight. With no radio, television, and phones the only way to entertain each other was to tell stories. Stories about new roots, giant trees, and scary tigers. Travelers were given lodging in exchange for stories, work could also be done by telling stories.One such day, a group of friends were traveling. After a long day they were tired and were trying to decide who would fetch firewood and cook for the group. They tried many ways of deciding but then saw a young girl who was coming the same way. They thought they could get her to cook for them while they rested. They asked her where she was from and if she cared to listen to some stories.The young girl loved stories. She immediately agreed. The group of travelers asked if she wanted to make the story session interesting. They placed a little bet. The travelers would tell the girl a story that was absolutely impossible. If the girl said that the story was impossible, she would have to cook food. The bet also went the other way. The young girl would tell a story, and if the travelers would say that it was impossible, they would cook for her instead.The story session began.One of the travelers started: “My grandfather was a poor farmer who worked in a rich household. He was always called names for working as a slow and careless worker. He prayed to God every day. However much he tried, he couldn’t work faster and was scolded endlessly. One day, the God he prayed to appeared in front of him and when he woke he had great strength. The next day as he was scolded, the energy he had felt rushed through his veins, he grew in size, lifted the house, and took a big leap. The house shook, the cupboards fell, the beds flew out and the windows shattered. He kept flying high until his employer begged him to stop. His employer not only stopped calling him names but also gave him the place of a family member.&nbsp;&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_tales2_7bab8dfbf1.webp" alt="tale-of-tales2.webp"></figure>&nbsp;“How was the story? Does someone disagree?” No one disagreed.Another traveler continued: “Once there was a famine in my grandfather’s land. My grandfather was a very weak person. One day, in a fight with his brother, he had to leave home. He thought of finding fame for himself. He walked into a forest and came across a man painting. He painted a deer and, as my grandfather continued watching, to his surprise the deer came alive. He thought it was such an amazing device, that he wanted to possess it. When he got the chance, he went ahead and painted a boat with the owner of the brush in it. He added winds on the lake and blew the owner away. Now he had full possession of the paintbrush. He took the brush back and painted clouds and grains which solved the problems of his village. He became the treasurer of the village and one day, he created a son from the paintbrush. He was so exceptional that there was no girl to match him. Then he created a fully grown young girl as a match for his son. And thus, I was born from parents who were painted. The brush is gone, but it seems like my smooth hair is a gift from the paintbrush. I use the best herbs from the best orchard that my grandfather painted.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_tales3_5c925060a1.webp" alt="tale-of-tales3.webp"></figure>&nbsp;“This is my story, do you agree?” “Yes we all do.”Now it was the little girl’s turn. She began her story. “My grandparents possessed many things. They were well respected in their community, and helped many people achieve greatness. They possessed hulk-like strength and various magical possessions. One day, in a civil strife, the servants of the house ran away with the chest of hulk strength and some of the magical possessions like a wish-granting paintbrush. My parents looked for it all their life, and today I set off in search. I have finally found all my family possessions with you. It seems you are the long lost servants of our family who have our possessions.&nbsp;“This is the end of my story. Do you agree?” “Yes we do.” The little girl continued, “That is wonderful news, now, give my possessions back.” “But… no we do not agree,” said the group. “Oh, then you must cook for me.” And the little girl, using her wit, rested as the team cooked for her.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_tales4_c3079e9217.webp" alt="tale-of-tales4.webp"></figure><hr><h3>Interesting facts about stories</h3><h4> &nbsp;Aesop’s Fables</h4>Aesop was a slave who lived in ancient Greece. He wanted freedom more than anything else. He noticed the supervisor of slaves and began to tell stories every day. The supervisor was impressed and one day asked Aesop what he wanted. Aesop asked for food for all his fellow slaves. His selfless gesture made the supervisor give Aesop and his community the freedom they deserved. These tales were combined into the <a href="https://heartfulness.org/magazine/once-upon-a-time" target="_blank" rel="noopener noreferrer">Aesop’s Fables</a> that you have all loved growing up!<h4>Grimms’ Fairy Tales</h4>Grimms’ Fairy Tales is a German collection of fairy tales by Jacob and Wilhelm Grimm, first published on December 20, 1812. It is considered the seminal work of Western children’s literature and is listed by <a href="https://heartfulness.org/magazine/master-yoga-2024-unesco-paris" target="_blank" rel="noopener noreferrer">UNESCO</a> in its Memory of the World Registry.<h4>Panchatantra&nbsp;</h4>Panchatantra is a collection of stories from ancient India based on politics, behavior, communication, and economics. These stories are based on the Vedas, Upanishads, the Ramayana and Mahabharata as a trove of wisdom. The princes of Amarasakti had no interest in pursuing their studies and thus a teacher, Vishnu Sharma, made a comprehensive manual for these princes to be taught in the form of stories. The Panchatantra started the story within a story form of learning, which delights young readers to this day. &nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/tale_of_tales5_3adb201b5e.webp" alt="tale-of-tales5.webp"></figure><hr><h4>Activity 1</h4>Guess these popular stories from the details: 1. A young girl who loses her shoe that gives her the chance to marry a prince:……………………………………………………………………………………………………………………………………………2. A boy who climbs a tall natural element that grows from magic beans and finds treasures in the clouds:&nbsp;…………………………………………………………………………………………………………………………………………… 3. A prince who moves to the forest with his brother and wife to live for fourteen years. The wife is kidnapped and he goes to rescue her with an army of monkeys:……………………………………………………………………………………………………………………………………………4. A little creature born into a family of ducks goes into the world alone to find his true form:……………………………………………………………………………………………………………………………………………5. Two unusual friends who come together near a riverbank. The friendship ends when one large friend asks his tree-dwelling friend for his heart:&nbsp;……………………………………………………………………………………………………………………………………………<hr><h4>Activity 2</h4>Write your own story here. It can involve animals, kings, kingdoms, humans, plants, or anything else that tells a story.Create a story with a beginning, some problems that come up, and a solution to end the story.&nbsp;<hr><h4 style="text-align:center;">AI generated images</h4><hr>

The tale of tales

Sarah is a certified practitioner of Emotional Freedom Techniques (EFT), a therapy and self-help technique which uses tapping on acupuncture points to clear negative emotions and patterns of behaviour. She is also a Heartfulness trainer and is married with three children.

Sarah-Naylor.jpg

Sarah Naylor

<hr class="vertical-space1" />

<h4>
 SARAH NAYLOR
 shares her personal emotional journey from poor self-esteem and negativity
 to love, confidence, clarity and purpose in life. The wonderful thing is the
 ease with which it happened.
</h4>

<hr class="vertical-space1" />


 Over the years I’ve been practicing Heartfulness, I’ve experienced countless
 positive changes in myself, which others have noticed and commented upon. I’ve
 gone from being fearful and depressed to generally happy and relaxed. From
 feeling lost and muddled, with poor self-esteem, I’ve developed confidence and
 clarity. A life which felt rather lonely and pointless now feels filled with
 love and purpose. The amazing thing is that I don’t seem to have done very
 much to enjoy these benefits.



 There is a popular belief that in order to change yourself and clear negative
 traits and behavioral patterns, you need to roll up your sleeves and work
 hard, devoting time, analysis and willpower. It’s almost as though you are a
 sculptor dissatisfied with your work, and you have to chip and carve away at
 yourself to smooth off rough corners and reshape certain unattractive parts of
 yourself. It takes effort, sweat and tears.



 With Heartfulness it is different. As we practice the simple components of
 Meditation, Cleaning and Prayer, old patterns and unhelpful behaviors simply
 dissolve and fall away – at times without us even noticing. Aside from these
 practices, all that is really required is our attention and willingness to
 look at ourselves honestly.


<hr class="vertical-space1" />

<div>
 <figure>
 <img
 width="323"
 height="456"
 alt=""
 class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/Magic_of_Pausing2_830617b870.jpg?updated_at=2023-04-10T13:34:14.940Z"
 />
 </figure>
</div>

<hr class="vertical-space1" />


 Taking a few moments each night to review my day from a calm and
 heart-centered place, I see that moments of discomfort and failure generally
 spring from one simple cause: reacting with the ego, rather than responding
 from my heart. Something happens. I react with like, dislike or fear, which
 often prompts me to take misguided action. Sometimes my ego feels threatened
 by criticism or a comment, and I try to resist the truth by arguing and making
 a case to show myself in a better light.


<hr class="vertical-space1" />

<hr />

<h5 class="has-text-align-center">
 Either way, the cure is simple. Pause. Connect with my heart. Allow whatever is happening just to be – including any discomfort I may feel about it. Instead of action, do nothing, and notice what is unfolding inside me.
</h5>

<hr />

<hr class="vertical-space1" />


 Either way, the cure is simple. Pause. Connect with my heart. Allow whatever
 is happening just to be – including any discomfort I may feel about it.
 Instead of action, do nothing, and notice what is unfolding inside me.



 The magic of pausing and accepting instead of reacting has made the most
 dramatic and profound change to my personal relationships and family life.



 Others relax and become more receptive. There is more connection and more
 love. Arguments are avoided. My teenage daughter tells me something. I feel
 like reacting with a lecture, with fear, with defensiveness. I pause. Love
 flows into the space I’ve allowed. She feels it. She listens to what comes
 from that place of acceptance and love in a way she never listened to “Mum
 nagging.”



 I find doing this both harder than I expected and incredibly liberating. When
 we receive criticism instead of going on the defensive, or when we allow
 something to be without demanding it be different, it can be surprisingly
 painful. We confront the gap between what we wish for and what actually is. We
 are trying to avoid feeling this pain when we attempt to change others and
 hide aspects of ourselves, whereas allowing ourselves to experience reality
 opens up a walled off, “stuck” old part of ourselves. Another layer of
 “baggage” comes up to be cleaned away, and there is inner progress. Instead of
 having to work at changing myself, it is as though I am in the hands of a
 master sculptor. The more I stop resisting and trying to change things myself,
 the more effortlessly I am remolded into something more beautiful and useful.


<hr class="vertical-space1" />

<div>
 <figure>
 <img
 width="323"
 height="456"
 alt=""
 class="lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/Magic_of_Pausing3_a0df0ab8dc.jpg?updated_at=2023-04-10T13:37:36.644Z"
 />
 </figure>
</div>

<hr class="vertical-space1" />


 Our desire to be comfortable and have things a certain way denies reality and
 takes an investment of energy and action. It’s a relief to stop this futile
 effort. To replace the fruitless “doing” with the restful “nothing,” and to
 get such rich results from it seems nothing short of amazing.



 I believe that therapeutic intervention can be wonderfully helpful at times to
 unravel and clear specific emotional issues, in the same way that using
 particular herbs or foods can support good health. However, the simple
 Heartfulness practices hold a secret key to extraordinary personal
 transformation, no matter how ordinary, flawed, or lacking in willpower we
 think we are.


<hr class="vertical-space1" />

<hr class="vertical-space1" />

<hr />

The magic of pausing

Dr. UPDHYA has a PhD and previously worked in a professional engineering college at Bangalore University, enjoying her time of mutual learning with her students and colleagues. She is a Heartfulness trainer, and feels that much joy and wisdom in life can be found by connecting with others through everyday moments and being open to learning from them.

Sarala Upadhya.jpg

Sarala Upadhya

<h4 style="text-align:justify;">SARALA UPADHYA shares her experience as a college professor to come up with a working model for how to manage annoyance both usefully and kindly. She has now reduced her “annoyance factor” making life more serene for herself and those around her.</h4>&nbsp;Imagine you are happily walking on a road enjoying the morning warmth of the sun, soon after a light rain. But then you step in a puddle on the sidewalk and are annoyed at everything for the rest of the day! Or you become aware of the puddle just in time to side-step and walk on as before.It is said that to be annoyed or to stay calm is an act of volition.“Let’s start at the very beginning” is a cliché, and can be annoying. So can “Last but not the least…” followed by a long speech. We may get annoyed at things that sound trivial or even ridiculous, like the noise of nails scratching a wall, scraping a plate with a metal spoon. We may get annoyed if the internet is slow or the traffic holds us up during rush hour; loud conversations on mobile phones in public places, a messy home or workplace—the list is long.A friend of mine does not like to see the corners of book pages folded to mark the place of a reader. Leaving used spoons and cups left on the kitchen counter and not in the kitchen sink annoys my sister. My brother looks the other way, heroically hiding his annoyance, if guests come walking into his living room with their outdoor footwear. It is interesting to note that these pet hates may be tolerated, but they pile up and form a “load” that often interferes with <a href="https://heartfulness.org/magazine/finding-peace-of-mind" target="_blank" rel="noopener noreferrer">peace of mind</a>.Sometimes, situations touch a sensitive chord inside to bring forth annoyance to a greater degree; like blaring party music in the house next door or someone continuously honking on the road. The situation may become more serious when annoyance builds up as irritation or anger. It disrupts the harmony between family members at home or between colleagues at work.Many years ago, while working as a teacher, I discovered my own “annoyance factor” was quite high. An untidy classroom—blackboards not wiped clean, dust on the furniture—were enough to trigger a chain of annoyances. I also observed that it had a cascading effect on my students. All this apparent chaos took a good 10 to 15 minutes to settle down, taking away precious energy and efficiency all around. Most importantly, it took away a certain connection, calmness, and focus before work began.What do you do when you are on the brink of annoyance that is likely to upset your peace? One easy way out is to succumb to the situation and react impulsively. Or you may try to ignore it and step aside. You may also evaluate the situation, with a little <a href="https://heartfulness.org/magazine/why-kindness-matters" target="_blank" rel="noopener noreferrer">kindness</a> and consideration, by taking a moment to understand the reason for getting annoyed.<hr><h4 style="text-align:center;">You may also evaluate the situation,&nbsp; with a little kindness and consideration,&nbsp; by taking a moment to understand&nbsp; the reason for getting annoyed.</h4><hr>&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/annoyance_serenity2_7d5b7cab9c.webp" alt="annoyance-serenity2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_annoyance_serenity2_7d5b7cab9c.webp 108w,https://cdn-prod-static.heartfulness.org/small_annoyance_serenity2_7d5b7cab9c.webp 346w,https://cdn-prod-static.heartfulness.org/medium_annoyance_serenity2_7d5b7cab9c.webp 518w," sizes="100vw"></figure>&nbsp;This reminds me of a story of the Buddha and Angulimala, a notorious robber. Angulimala was one of the fiercest robbers of those times. He would rob travelers then take pleasure in cutting off their thumbs so he could wear them on his necklace as a prize. He had heard of the Buddha, and was waiting to meet the kind-hearted one to challenge him into submission.When the Buddha was passing through a forest, Angulimala gleefully pounced on him with his unkind words, mocking him and threatening him at every step. The Buddha ignored him and took no offence. He gently brushed the insults away. Eventually his stoic and compassionate nature had the effect of melting the hard heart of the thief. To be treated with love by the humane Buddha was a turning point in the life of Angulimala, who was accepted as the Buddha’s disciple and renamed Ananda, which symbolizes a blissful state.The story of the Buddha and Ananda gives us a positive direction on how we can work best in annoying situations:First, figure out the reason for the annoyance. In our mundane lives, it may be an experience or its impression that is already working on the mind. Step back or take a pause before reacting to become fully aware of the cause of annoyance.Focusing on the reason and acknowledging its origin is the second step. Annoyance may originate from within, or it may be due to an external cause.The third step is to accept the cause. With acceptance comes a kind of “ownership” of the situation and an eagerness to resolve the situation, because staying annoyed for a long time is not pleasant.Then it becomes easier to follow with the final step of suitable action to mitigate the annoyance.Going back to my own classroom story, I went through many iterations of these steps—finding out the reasons for my annoyance, acknowledging and accepting the consequences of being annoyed. At first, there was a kind of self-defense mechanism that opposed owning up to the position and accepting changes. I had just begun the Heartfulness practices at that time. I took a pause, and took a deep breath as often as possible to understand myself. The complete practice of Heartfulness helped me to sort out what was useful for me and what were the common annoyances that could be discarded, albeit with effort. I learned to surrender those aspects that were overwhelming to the Higher One.So, my annoyance factor has come down to a workable level. I also understand now that some degree of annoyance is required for making progress in this world. But it works better if we work with kindness and compassion so that everyone is taken together in this endeavor.<hr><h4 style="text-align:center;">The complete practice of Heartfulness helped me to sort out what was useful for me and&nbsp; what were the common annoyances&nbsp; that could be discarded, albeit with effort.</h4><hr><h4 style="text-align:center;">Illustrations by ANANYA PATEL</h4><hr>

From annoyance to serenity

Saraswathi is a Yoga teacher, trainer and therapist in the tradition of Sri T. Krishnamacharya. In 2010, she and her husband founded Yoga Vahini. Saraswathi currently serves on the Board of Directors of Yoga Alliance, the largest international Yoga certifying and credentialing body.

SV.jpg

Saraswati Vasudevan

<h4>The founder of Yoga Vahini, SARASWATHI VASUDEVAN, is interviewed by DR. VERONIQUE NICOLAI, the Director of the Heartfulness Yoga Academy, about the role yoga has to play in self-care for full-time caregivers. Her simple 10-minute breathing practice and checklist of questions for caregivers are a must for everyone.</h4><hr>Q: Welcome everyone to this podcast in the Yoga for Unity series. My guest today is Saraswathi Vasudevan, a yoga teacher and yoga therapist, who has been teaching for 30 years and is running institutes in Chennai and Hyderabad. She’s a student of T.K.V. Desikachar, son of yoga legend, Shri T. Krishnamacharya. Today, Saraswathi addresses caregivers, the people we often forget.Saraswathi, first, thank you for being here with us today and taking the time.SV: Thank you for inviting me, Veronique.Q: So, who is a caregiver? Could you define it for us?SV: I will focus today on family caregivers, the ones who are often invisible. They take care of people with chronic illnesses, requiring a lot of support, and often are not seen, acknowledged, or appreciated. They have great difficulty acknowledging that they also need to take care of themselves. Their mind and their whole being is fully consumed by taking care of the person who is ill.There are many medical conditions for which people require continuous support at home, and even when there is medical support, often one family member is fully engaged in care. They are the people I want to reach. They need to become aware of the importance of the role they’re playing, and the need to take care of themselves to better care for others. They need to know how to take care of themselves.Q: I’m a caregiver, and very often I have the tendency, and even the willingness to forget myself – to give and to serve. You seem to be saying that this is not completely the right thing to do. Can you explain why?<hr><img src="https://cdn-prod-static.heartfulness.org/for_caretakers2_265e7c0e29.jpg?updated_at=2023-04-11T09:16:33.287Z" alt=""><hr>SV: When I meet patients with chronic conditions, I ask their caregivers, “When are you going to start yoga? When are you going to take care of this?” They usually say, “I don’t have time.” It is difficult to help caregivers see that they need help. I don’t mean outside help, but learning something for themselves.So my questions to them are:<ul><li>Are you sleeping well? When you wake, do you feel refreshed?</li><li>Do you look forward to the day?</li><li>How are your energy levels through the day?</li><li>Do you get time to just sit down, breathe, and do something to take care of yourself? Do you get a break, even if it is for a couple of hours to go for a short walk or meet some friends? Do you have a social life?</li><li>Do you eat when you’re hungry, and do you eat food that is nourishing? How is your digestion?</li><li>How are you addressing your physical aches and pains?</li><li>How are you addressing your emotional needs?</li></ul>When they reflect upon these questions, they begin to recognize that there are many areas in their life that they are not paying enough attention to, because all their attention is on the person who needs help.Q: How will this help me as a caregiver? Will it change the way I behave, the way I help others?SV: We can start there. If I tell you to take care of yourself so that you can take care of the other person better, in all probability you may do something. If I tell you to do it just for yourself, you may not.Let’s look at physical health. If a caregiver has to physically support their patient, lift them from the bed, wash them, etc., they need a lot of strength in the arms, shoulders, neck, and head. If they have to stand or bend a lot, they need strength in their lower back. All of us have general aches and pains, and in certain seasons they increase. A caregiver may not be hydrating themselves enough, or may not be eating food that is appropriate for them. They may have pain in the body that needs addressing.If they take care of themselves, they will have better flexibility and strength, and the energy will flow well in the body. It’s important that they’re able to breathe well. They can then do more and be more energetic, by learning to relax, rest, and sleep well. I wonder how many caregivers sleep deeply, because they are in a constant state of vigilance. A mind that is vigilant all the time doesn’t fully rest or fully sleep. Caregivers often have to learn how to rest and improve their sleep quality.For all this, yoga can help. It improves energy levels, reduces aches and pains, improves the circulation in the body, positively impacts digestion and elimination, and improves sleep and the quality of rest, even if it is only for ten minutes. The mind also needs to rest, not just the body.A yoga teacher is like a companion, someone you can talk to, who can give you a practice that is appropriate for you, who can listen to you. Because you are always listening to the sick person. A companion who works with you can be a great gift for a caregiver.Q: So now it really makes sense! You started talking about the physical, and that speaks to me: having more strength in my back and arms, being able to stand for longer, and having more energy for all the duties. That’s a good way to motivate me to look into this. How do you propose we do that?SV: I start by offering short practices, a taste of what yoga can offer, starting with breathing.<hr><img src="https://cdn-prod-static.heartfulness.org/for_caretakers3_fca8a2f078.jpg?updated_at=2023-04-11T09:20:04.246Z" alt=""><img src="https://cdn-prod-static.heartfulness.org/for_caretakers4_fcc557869f.jpg?updated_at=2023-04-11T09:20:46.356Z" alt=""><h5>Sit down for a few minutes, and quietly begin to watch your breath.</h5><h5>Slowly deepen your exhalation. As you exhale, visualize unburdening yourself. Unburden your mind, unburden your senses, your whole body. Allow your whole body to relax as you exhale.</h5><h5>As you inhale, visualize yourself drawing in fresh energy. Place your feet on the floor, so you draw it from the Earth, and the Earth will offer you that energy. That is very refreshing.</h5><h5>Then go to the next step. As you inhale, raise your arms. As you exhale, lower your arms, from the sides or from the front. You’re beginning to exercise your shoulder muscles, arms, spine, and neck, so the breath flows in more deeply, and you’re able to exhale more comfortably.</h5><hr>Maybe you’ll get hooked on it. Do you have ten minutes, twice a day to do this? If the answer is no, then do it once a day for ten minutes.That’s what my teacher used to do. When a new student came, he would ask, “How much time do you have, and when can you do your practice? Can you find a ten-minute slot?” They would say, “Okay, I will give that time to you.” It was as if they were giving the time to the teacher. They wanted to give that time because the teacher cared so much.Start there. Invariably, if you experience even a little benefit you will want to do it and you will make time. You have to learn to make time in your mind. You have to make space for yourself in your mind, and that will create time. If you create space, time will be created. And if you create time, space will be created.Q: It works like that in everybody’s experience: you start with a small practice, a small demand that you can meet, and then you realize that it is very easy. You don’t need anything special to start yoga. As you said, the interaction with the yoga therapist also helps the caregiver. In your experience, how did that evolve with the caregivers you have followed? Can you give us some examples?<hr><img src="https://cdn-prod-static.heartfulness.org/for_caretakers5_039acdad26.jpg?updated_at=2023-04-11T09:22:23.702Z" alt=""><hr><hr><h4>You have to make space for yourself in your mind, and that will create time. If you create space, time will be created. And if you create time, space will be created.</h4><hr><hr>SV: We work with people who come for yoga therapy. In particular, we’ve done a lot of work with children with special needs, so I started with their parents. Initially, I devised a program for parents, mostly mothers, because they are the ones who often take care, but it was very difficult to get them to come to a class because they didn’t have time. So we offered a yoga class for the parents and children together. And we asked for both parents, as most of the time it was one coming.We practice together, and it’s a lot of fun. The children run around, sometimes not even paying attention, but the parents have fun and they relax. It’s time for them. We have extra teachers to take care of the children, and we tell the parents, “Now it’s your time to practice. Don’t look at your children.”<hr><img src="https://cdn-prod-static.heartfulness.org/for_caretakers6_c6ab110348.jpg?updated_at=2023-04-11T09:24:32.950Z" alt=""><hr>I work with a forum for special needs support called The Special World. We’ve been working together for ten years now. We also work with the Parivartan Foundation that offers support for people with Parkinson’s. More recently, some of my colleagues have started working with an institution in Mumbai called Caregiver Saathi, which provides resources and support for caregivers. I have been working with these three institutions actively.Q: What is the transformation you’ve witnessed? You said that parents have fun, they laugh, and of course they have the space to do that. Is there any other impact that you witness, or feedback that you receive?SV: Many parents now make time to practice yoga regularly, and they see a huge benefit. Some have become yoga teachers, to support their children, and support the community. They’re always eager to do something for their community, and they work with us. I sometimes bring them into my training. They talk about their role as a parent, so that the yoga trainees understand the world of special needs. They’re not only receiving, they’re also contributing to my community of teachers. That’s really wonderful.<hr><img src="https://cdn-prod-static.heartfulness.org/for_caretakers7_5cfc4d4ecc.jpg?updated_at=2023-04-11T09:26:33.629Z" alt=""><hr>Q: So their tendency to give has even more possibility to expand. yoga brings life to who they are as giving persons. yoga allows them to be even better caregivers. Is it something like that in your experience?SV: I would agree with that, but I would also say that somebody who gives all the time needs to learn to receive, needs to learn to ask for help, needs to learn to talk about where they need help. Their need for support is very important because that part is often completely eclipsed. They don’t see it for themselves. They need to learn that as well.Just by giving, giving, giving, where are you going? You can’t continue to exhale all the time; you have to inhale to exhale better. I would like us to create a movement that brings more and more people who are giving care to others, empowering the people who require help and support, who are suffering; a movement that can help them to live happy, healthy, peaceful lives. They deserve it. They have to recognize that they deserve it, and they have to seek it and live it.Q: Thank you, Saraswathi, for this profound interaction.SV: Thank you, doctor.<hr>

For caretakers: how to take care of yourselves

Saravanan is a master gardener, horticulturist, and landscape architect, with over 25 years of experience in nurseries, plant care, tree translocation, etc. He is also a Director, HeartyCulture Natural Products LLP, and has been instrumental in the greening of Kanha Shanti Vanam, the headquarters of Heartfulness Institute.

saravanan-subramaniam.webp

Saravanan Subramaniam

<h4 style="text-align:justify;">SARAVANAN SUBRAMANIAM, Director of HeartyCulture Natural Products, India, introduces us to a new type of grafted mango at the nursery in Kanha Shanti Vanam. Not only does this new variety bring diversity to our taste buds, but also symbolizes the unity in diversity we all wish for in ecosystems that include human beings.</h4>&nbsp;In a world often defined by fragmentation, where unity can feel elusive, the smallest gestures sometimes hold the deepest meaning. Imagine a single mango tree standing tall and proud, with a twist. On this one tree grow five different varieties of mangoes, each branch carrying a unique flavor and identity. It is not just a tree; it is an inspiring metaphor for harmony, innovation, and a hopeful future.This fascinating concept brings to life an idea that is as practical as it is profound. This 5-in-1 mango tree, capable of bearing five distinct varieties of fruit, was conceived with the vision to serve humanity with practical, <a href="https://heartfulness.org/magazine/3-questions-on-vision" target="_blank" rel="noopener noreferrer">sustainable solutions</a>.<h4 style="text-align:justify;">A tree that nurtures hope and prosperity</h4>The science behind this innovation lies in grafting, a horticultural technique as old as agriculture itself, revitalized with a fresh perspective. Traditionally, mango trees require years of patient nurturing before they bear fruit. They also grow tall, demanding ample space and time. Through grafting, however, saplings are carefully combined to create shorter, faster-growing trees that produce a bountiful yield. Each tree is designed to sprout two branches of each mango variety.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/joy_of_unity2_8261985c0f.webp" alt="joy-of-unity2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_joy_of_unity2_8261985c0f.webp 134w,https://cdn-prod-static.heartfulness.org/small_joy_of_unity2_8261985c0f.webp 429w," sizes="100vw"></figure>&nbsp;These mango varieties are natural and rare, and have been meticulously selected for their quality and resilience. We work closely with the Central Institute of Horticulture to ensure that every tree we deliver is of the highest standard.But this project is more than just a horticultural endeavor. It is a living gift—one that brings together family, nature, and a sense of purpose. Gifting such a tree to your loved ones can become a symbol of growth, joy, and continuity. More than a sapling, it becomes a legacy.<h4 style="text-align:justify;">Planting trees, growing memories</h4>The beauty of this initiative lies not only in its scientific ingenuity but also in its emotional depth. A mango tree has a way of embedding itself into the soul of a family. I remember the story of a grandfather who planted a mango tree decades ago. The family moved away, but the tree continued to bear fruit. The tree was a silent witness to the generations it nurtured.A tree connects us to our roots. It becomes a reminder of the love we share and the memories we create together. It is a way to give back to nature while building a lasting connection with our loved ones. For those without land of their own, there are still ways to participate. <a href="https://heartfulness.org/magazine/the-4-phases-of-community" target="_blank" rel="noopener noreferrer">Community</a> planting programs like those in Heartfulness centers, offer an opportunity to be part of something larger—to contribute to the Earth and society in a way that fosters connection and meaning. This is not just about planting trees. It is about planting happiness, love, and togetherness.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/joy_of_unity3_110d5a1c83.webp" alt="joy-of-unity3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_joy_of_unity3_110d5a1c83.webp 107w,https://cdn-prod-static.heartfulness.org/small_joy_of_unity3_110d5a1c83.webp 342w,https://cdn-prod-static.heartfulness.org/medium_joy_of_unity3_110d5a1c83.webp 513w," sizes="100vw"></figure><h4 style="text-align:justify;">A festival of love and growth</h4>Here’s a suggestion: Why not turn the simple act of planting a tree into a meaningful celebration? Instead of just planting a sapling in the ground, make it an occasion—a festival of love and togetherness. Bring your family together, dig a hole, and decorate it with flowers. Plant the sapling with care, adding soil and compost with intention. Let the whole process be filled with joy and a sense of connection.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/joy_of_unity4_20f445e7f6.webp" alt="joy-of-unity4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_joy_of_unity4_20f445e7f6.webp 234w,https://cdn-prod-static.heartfulness.org/small_joy_of_unity4_20f445e7f6.webp 500w,https://cdn-prod-static.heartfulness.org/medium_joy_of_unity4_20f445e7f6.webp 750w," sizes="100vw"></figure>&nbsp;Invite friends and family to join you. Share food and enjoy the moment. It is not just about the tree we are planting, but the love and hope we are putting into it. Every small act counts, and when we come together, we’re not just planting trees, we’re planting seeds of joy, unity, and transformation.This project is not just about horticulture; it is about creating a ripple of love. By planting a tree with love and care, we nurture something that will benefit not only us but future generations. It is a reminder that the small actions we take today have the power to create a lasting impact.<h4 style="text-align:justify;">The vision of unity</h4>Throughout history, it is unity that has driven humanity forward. Daaji, the inspiration behind this initiative, often reminds us to focus on what unites us rather than what divides us. Whether it is within families, communities, or society at large, true progress comes when we overcome our differences and work together toward a common goal.Unity is not just about standing together. Unity is about creativity. It is about creating something beautiful and meaningful. It is about finding a way forward, even when obstacles arise.<h4 style="text-align:justify;">A call to action</h4>If this idea speaks to you, join in. Whether it is by planting a tree, gifting a sapling to a loved one, or participating in community programs, every effort counts. It is a chance to nurture both nature and our own hearts. In the end, this initiative is about more than mango trees. It is about planting hope, cultivating joy, and growing together as one. It is a celebration of life itself—a beautiful reminder that even the smallest acts, when done with love, can transform the world.May our collective energy of love and unity fill our worlds.Purchase your tree: <a href="https://hfnlife.com/products/5-exquisite-varieties-of-mango-in-1-plant" target="_blank" rel="noopener noreferrer">https://hfnlife.com/products/5-exquisite-varieties-of-mango-in-1-plant</a>Purchase through EMI option: <a href="https://hfnlife.com/products/5-exquisite-varities-of-mangoes-in-1-plant-emi" target="_blank" rel="noopener noreferrer">https://hfnlife.com/products/5-exquisite-varities-of-mangoes-in-1-plant-emi</a>&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/joy_of_unity5_7f1a9562dd.webp" alt="joy-of-unity5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_joy_of_unity5_7f1a9562dd.webp 245w,https://cdn-prod-static.heartfulness.org/small_joy_of_unity5_7f1a9562dd.webp 500w,https://cdn-prod-static.heartfulness.org/medium_joy_of_unity5_7f1a9562dd.webp 750w," sizes="100vw"></figure>&nbsp;<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/joy_of_unity6_cebc2b8a0c.webp" alt="joy-of-unity6.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_joy_of_unity6_cebc2b8a0c.webp 114w,https://cdn-prod-static.heartfulness.org/small_joy_of_unity6_cebc2b8a0c.webp 364w," sizes="100vw"></figure>

The joy of unity

Saskia Rao-De Haas And Shubhendra Rao

<hr class="vertical-space1" />
<h4 style="text-align: left">
 In this exclusive interview, which we feature in two parts,
 SHUBHENDRA RAO and
 SASKIA RAO-DE HAAS
 speak with V. SRINIVASAN about their
 careers in music, about the role of music in education, and about the broader
 meaning of vibration, resonance, harmony and rhythm in life. Here, they start
 with the meaning of music.
</h4>
<hr class="vertical-space1" />

 Q: What does music mean to you in your life, at the core of your
 heart?


 SRH: Music is life, to me, the vibrations.
 Any vibration in this universe is music. It’s who we are, who I am. I think
 I’m fortunate to live that every single day and realize that. Everything that
 vibrates is music, everything that vibrates has resonance. The sound can be in
 harmony or disharmony, can be in rhythm or out of rhythm. So, to me music is
 the same as life.


 SR: That’s very beautifully put. For us,
 we live, eat, sleep, play music. It’s as natural as that for us. But then when
 you see the world, every small little movement, every chirping of a bird, the
 sound of the ocean, every small sound of the breeze, the rattling of leaves …
 There is music in everything. It’s for us to realize and for us to feel that.


 SRH: We have to be careful what we add to
 that soundscape of nature with our voice, our speaking. What do we say? I
 mean, this is what every enlightened person is telling us. From a musical
 perspective, this is also true. Noise pollution and harsh words all have a
 negative impact, as much as the vibration of Nature, of plants, trees and
 animals. So, there is a huge effect of music. I think of the story of what
 happened to the roses at your house.


 Q: Yes, I grew up in Bangalore and we had a small garden in front of the
 house. My mother was very interested in gardening whenever she had the time.
 So, we had five or six beautiful rose bushes growing there; each one had
 flowers of a different color and the roses were huge. They were so beautiful
 that every person who walked past had to turn and look, and appreciate them.
 Our neighbors thought that they could get some cuttings from our bushes and
 plant them in their own garden, so they’d also get beautiful flowers. They
 were beautiful, but they were not as good. Some people took some soil, too,
 and some fertilizer from the same packet that we were using. Again, they
 were still not as good. And then somebody said, “Where can we find the music
 you play?” because at our house there was always twelve to fourteen hours of
 music inside the home every day. The roses were actually responding to the
 music. Everything that music gives is Nature. Music means life.


 SRH: Before our son Ishaan was born, when
 I was pregnant, I would practice every day. The larger I got, the closer the
 cello rested on my belly, all these vibrations. We believe this had a huge
 impact on his development. He could talk by the age of eight months, speak
 three languages by the age of one and a half, and read and write by two. So,
 clearly there was something in the impact music had on him.


 SR: Why only Ishaan? For that matter, it
 is also true for our little puppy that has been with us for three years.
 Normally you associate a small dog with a lot of barking and whining, but this
 guy never barks. He is so quiet, so attuned to the music that he has
 experienced for the three years of his existence. We believe that music is his
 backbone, too, and he never barks. We want him to bark, and maybe once in a
 week he does bark, for two seconds! That’s the power of music.


 Q: So, this leads me to my next question: There are many people in the
 world who look at music from a spiritual perspective. They feel that music,
 in one sense, is spiritual for them. Even in your article, you have
 mentioned how music is meditative. So, in this context can you share your
 insight on how music connects with spirituality?


 SR: Music is meditation. Maybe for that
 you have to ask: What is meditation? Meditation, from my understanding and my
 experience, is to lose everything else in your mind, and to be able to empty
 yourself. It is to be able to focus on a single point where all your energy
 and everything goes into realizing that point. And that’s what we do as
 musicians. So, it’s not music as meditation, but music is meditation. The
 years and years of practice that you put in, the tapasya and
 sadhana that you do – that is music and that is meditation. During my
 teens and early 20s, I was practicing twelve hours a day. When you’re so
 focused on one thing, that itself is meditation.

<hr class="vertical-space1" />

 <img
 decoding="async"
 alt="the-soundscape-of-music-part-1"
 class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/soundscape_music_part1_2_f2df4e5a8a.jpg?updated_at=2023-04-12T06:53:57.689Z"
 />

<hr class="vertical-space1" />

 SRH: Absolutely, but it’s also not
 necessary that you work with that as a musician. Some musicians have different
 perspectives. For us, personally, it is literally the way to communicate with
 the Divine, because this is our most direct and easiest way to feel that
 connection and experience it – not every day, not every time, but at least try
 for it every single day. I always like the analogy of Baba Allah Rakha to see
 music as a light, which you can call the light divine. You’re in a dark tunnel
 and you try to reach that light. That is what music practice means to us, and
 that is meditation. Often, music is seen only as entertainment. There is
 nothing wrong with that role of music, it’s fine, but people lose out on
 everything else that music is. It doesn’t mean that music is a means to
 meditation. It is meditation. So, we don’t need to meditate and listen to
 music. If you listen to music in the right context, especially neoclassical
 music, you are meditating. And I think sometimes there is confusion because
 people mean well – I’m meditating and I’m listening to music, which means
 there is a cut into two separate experiences. Whereas, when you come with that
 knowledge of meditation and you listen to the music, you just listen and let
 it flow. You don’t need to do any extra breathing exercise, chants, or
 anything else, as the music will guide you. Sometimes I feel there is a subtle
 difference between the two.

<hr class="vertical-space1" />

<hr />
<h5 style="text-align: center">
 Meditation, from my understanding and my experience, 
 is to lose everything else in your mind, 
 and to be able to empty yourself. 
</h5>

<hr />
<hr class="vertical-space1" />

 Q: Wonderful! So, great music is seen as a product of great inspiration.
 It’s a deeply creative process. What is the interplay between music and
 creativity? Does one have to be intuitively creative as a musician or a
 composer, or is it the other way around?


 SRH: I have always loved what Osho said
 about creativity: that any activity we can do with a sense of creativity,
 whether it’s a sweeper or the highest form of music, is more a way you
 approach every task in your life. So, music clearly is very easy in that sense
 to be creative with because it comes from that creative impulse. I think it’s
 not only in music we show that, it’s literally everywhere. I think, for us,
 the creative process in music is every day. I mean, like the day before
 yesterday, we had a session about what music is, what Indian music is. And I
 was visualizing it and comparing it with how Plato describes an idea –
 realized knowledge versus something that you learn. So, Indian music is more
 realized knowledge, right? You feel that a raga in the air and we take a
 little bit of inspiration for creativity from it, express it and release it
 again. So, based on that I created a piece which is a complete meditation;
 it’s an old chant on the cello with very subtle overtones of all the notes of
 a specific raga in the background.


 SR: It’s just amazing. If you have that in
 every house, or if we can send it to all the violent activities across the
 world, everybody will give it up because it brings so much peace, it connects
 you to a point where nothing else can connect, it’s very, very simple. And
 honestly, I think it doesn’t need to be a 100-minute piece with 300 musicians.
 It’s just one person creating that, although of course there are layers in
 that using modern technology. You have to listen to that to believe it and you
 have to experience it to understand what we’re saying, I feel it’s highly
 evolved, simple music. Every house should reverberate with it for 24 hours, so
 that everyone feels connected.


 SRH: Like our little puppy. Normally, he
 lies down in one part of the house, and I have it playing in a loop and he
 comes and he stays near it throughout. So, with creativity and inspiration,
 sometimes you get an idea to set it to music and sometimes it’s a concept. So,
 this was a concept, also like the color of white which contains all the
 colors. So, we wanted to recreate the sound of the tanpura, the drone of old
 charm that is always there that contains the beginning of the universe; it
 contains all the notes. It’s like the color white in a way.


 SR: Absolutely. It’s an endless process.
 Every day you create, every minute you create. It’s not an extensive
 100-minute piece, it’s literally bringing it down to a single point, and it’s
 so organic, it’s purity at its best.


 SRH: Exactly, there’s a different one for
 when you listen to it in the morning with the notes of the morning raga, or if
 you listen in the afternoon or evening. So, an organic process of music, how
 we’re inspired as musicians, changes it accordingly, as well.

<hr class="vertical-space1" />

 <img
 decoding="async"
 alt="soundscape-music-"
 class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/soundscape_music_part1_5_9be3510f56.jpg?updated_at=2023-04-12T06:53:57.695Z"
 />

<hr class="vertical-space1" />

 Q: You have performed across the world in front of global audiences and
 interacted with so many people in this field. Now, looking at the world
 today, there is polarity, conflict, and there’s a rise in forces which are
 sometimes very depressing, creating turmoil in the atmosphere. There are
 also other vibrations which are very positive, but if you think in terms of
 balance and counter balance, sometimes it seems the negativity is really
 overpowering. So, from your own practical experience, how do you think music
 could create a wellspring that could positively impact global peace and
 harmony?


 SR: Negativity sells more in terms of TRP
 ratings, newspaper sales etc., but actually there’s a lot more good in this
 world than negativity. The only thing is the good doesn’t come in your face
 all the time because it doesn’t sell, so, there’s an underlying financial
 aspect. And if we go back in history, in mythology, as well as in today’s
 world, wherever there is positive, there also has to be negative; wherever
 there is negative there has to be positive. They are going to live together.
 It’s not possible to have only positivity for people to understand what is
 positive. Unless they see the negative, how can they understand the positive?


 Yes, there’s a lot of negativity, but in my personal view, there’s a lot more
 positivity.

<hr class="vertical-space1" />

 <img
 decoding="async"
 alt="soundscape-music"
 class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/soundscape_music_part1_3_b88dedeaea.jpg?updated_at=2023-04-12T06:53:57.684Z"
 />

<hr class="vertical-space1" />

 And if we see it from that angle, we’re immediately spreading positivity. And
 music has different functions also. One of them is the shanti rus,
 but music can also be very provocative, as we know, whether it’s for the rise
 of nationalism in different parts of the world, and how music was used even
 there. Music is used in so many different ways, so, I think we should all
 start feeling positive within and try and spread that to every person we meet.
 If you’re positive you spread that positivity to ten more people who will
 spread it to another ten, then a hundred people.


 SRH: That’s true, music does have those
 different functions for me. One is in finding peace within; to have access to
 that function though, we really need to focus a lot more on music education.
 And that is one of the main reasons we started our “Sangeet4All,” to make sure
 that children had access to value music education and not to perceive it only
 as entertainment. The other main function of music is to connect communities,
 whether it’s bhajans, or folk songs, whether it is dancing together – that is
 what a lot of popular music is based on, that community feeling. But it’s
 exploiting them in a way, isn’t it? I mean, teenagers should be teenagers and
 explore who they are, but that aspect is exploited very professionally by big
 multinational companies, the basic dancing around the campfire, right? And
 that is I don’t know how many million dollars industry. Whereas, if we give a
 value-based music education from day one, maybe we can bring back some of that
 sense of community, whether it’s at school or elsewhere. It doesn’t mean that
 they only need to sing classical music. It’s completely independent of style,
 but it’s how we use music, what values do we learn from it? Military and
 marching music is one function, again the community feeling, right? One is the
 communal introspective part with God, and the other is being in a society.
 Both are equally important in music and music can give wonderful expression to
 that. But if we want to promote peace, we need to use those functions of music
 in a constructive way, and one of them is definitely music education. The
 other is to do with your wonderful organization, bringing that community
 feeling of being together, listening to music together in such a positive way;
 and it can also be dancing together, there’s nothing wrong in that either. The
 only sad part is when it gets exploited.


 <img
 decoding="async"
 alt="soundscape-music"
 class="w-100 lazyload"
 src="https://cdn-prod-static.heartfulness.org/soundscape_music_part1_4_7ba1209cb4.jpg?updated_at=2023-04-12T06:53:57.638Z"
 />

<hr class="vertical-space1" />
<div id="bp-page-23" class="page" data-page-number="23" data-loaded="true">
 <div class="textLayer">To be continued</div>
 <div class="textLayer" style="text-align: center"></div>
 <hr />
 <div style="text-align: center">
 <h4>Interviewed by V. SRINIVASAN</h4>
 </div>
 <div style="text-align: center"></div>
 <hr />
</div>

The soundscape of music - part 1

The soundscape of music - part 2

Has conducted research on yoga since 2001 and has been a practitioner/instructor of Kundalini Yoga since 1973. His research has evaluated yoga for insomnia, chronic stress, and anxiety-related disorders, and in workplace and public school settings. He works with the International Association of Yoga Therapists as scientific director for the annual Symposium on Yoga Research and as editor-in-chief of the International Journal of Yoga Therapy. He is medical editor of the Harvard Medical School Special Report Introduction to Yoga, and chief editor of the medical textbook The Principles and Practice of Yoga in Health Care. He is interviewed by VICTOR KANNAN of the Heartfulness Institute about the intersection of yoga and well-being.

SatBirSinghKhalsa.webp

Sat Bir Singh Khalsa

<h4 style="text-align:justify;">SAT BIR SINGH KHALSA, Ph.D. has been an instructor of Kundalini Yoga since 1973, and conducted research on yoga since 2001 on insomnia, chronic stress, anxiety-related disorders, and in workplace and public school settings. He works with the International Association of Yoga Therapists as scientific director for the annual Symposium on Yoga Research and as editor-in-chief of the International Journal of Yoga Therapy. He is medical editor of the Harvard Medical School Special Report Introduction to Yoga, and chief editor of the medical textbook The Principles and Practice of Yoga in Health Care. He is interviewed by VICTOR KANNAN of Heartfulness Institute about the intersection of yoga and well-being.</h4>&nbsp;<img src="https://cdn-prod-static.heartfulness.org/mind_body_connection2_0acf760470.webp" alt="mind-body-connection2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_mind_body_connection2_0acf760470.webp 145w,https://cdn-prod-static.heartfulness.org/large_mind_body_connection2_0acf760470.webp 563w,https://cdn-prod-static.heartfulness.org/mind_body_connection2_0acf760470.webp 563w," sizes="100vw"><h4 style="text-align:justify;">Four aspects of traditional yoga</h4>Q: Thank you for your time this morning Dr. Khalsa. What is yoga to you?SBSK: What I call “traditional yoga” or “historical yoga” is composed of four major elements. First are the Asanas, the physical postures and exercises. Many people practice only Asanas, and that’s fine, but it’s limited. It is only one aspect of yoga.Second is breathing, Pranayama. This is part of a rich tradition that goes back a long way and is still very much alive in modern yoga.&nbsp;Third is physical relaxation, which is technically included in the postures but I think it deserves its own category. There is a specific practice we call the Corpse Pose or Shavasana, which is deep relaxation of the physical body. It has very specific effects that have been demonstrated in yoga studies and also with “progressive relaxation,” a practice used in the West for many decades in the field of psychology. Relaxing the physical body has very clear effects on behavior and mental and emotional functioning. It highlights the connection between the mind and the body.&nbsp;Fourth, meditation (Dhyana) is perhaps the most important component of yoga. Patanjali’s Yoga Sutras are mostly about the cognitive aspects of yoga, the meditative component, the focus of attention. My simplest definition of meditation is the relaxed, non-analytical focus of attention. The difference in various meditation styles is simply the target of that focus. All of them involve the engagement of attention, recruiting the attention networks in the brain to focus on a target. When you focus on that target for a period of time, your mind starts to wander. The task in meditation is to bring your focus back to the target of attention. It’s that cyclical bringing of the focus to the target.&nbsp;Physical postures, relaxation, Pranayama, and meditation are therefore the four most important components in yoga in modern practice.&nbsp;Q: In relaxation, there is the physical and the mental-psychological. A Mayo Clinic research paper talks about autogenic relaxation. How does that work?SBSK: Two Western relaxation practices have a long history. One is called autogenic training (Johannes Heinrich Schultz, 1932), a guided imagery practice that works on the physical body to generate a sense of relaxation. The other is called progressive muscle relaxation (Dr. Edmund Jacobson, 1938). They have been used as interventions for a variety of conditions, both physical and mental.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/mind_body_connection3_7a1f8cc578.webp" alt="mind-body-connection3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_mind_body_connection3_7a1f8cc578.webp 145w,https://cdn-prod-static.heartfulness.org/large_mind_body_connection3_7a1f8cc578.webp 563w,https://cdn-prod-static.heartfulness.org/mind_body_connection3_7a1f8cc578.webp 563w," sizes="100vw"></figure><h4 style="text-align:justify;">Mind and body are connected</h4>Q: The mind-body connection is interesting because the mind is not local, non-physical, while the body is physical. The connection of the mind-body is happening in the brain as far as we know. So, how do meditation and progressive relaxation affect brain functioning? I’ve read that even short-term meditation influences the chemical composition of the brain, impacting behavior; and longer-term meditation, e.g. 8 to 13 weeks, produces structural changes to the brain. Can you talk about the connection between mind and brain, and how they work together and are influenced by each other?SBSK: Mind and body are intimately connected. Without the brain there is no mind; you can easily demonstrate that. In modern science, including medical science, the mind and body have been dissociated. This started in the 1800s as the two fields developed – psychology and psychiatry on one hand, and physical medicine on the other. This led to an underlying schism between mind and body in modern medicine.Very often we see that doctors treating physical disorders aren’t interested in what’s going on mentally and emotionally, and those working with psychological or psychiatric conditions are not asking what’s going on in the body and with physical behavior. This is a major flaw, because the mind and body are intimately connected.&nbsp;The spinal cord is an extension of the brain that runs through the body and brings information from the body to the brain. And the brain communicates information back to the body. What influences one influences the other.&nbsp;You see manifestations of both when you have an emotional condition. When you’re upset, you cry. It physical, yet it’s a response to an emotional event. On the other hand, if you burn your finger, you experience a lot of emotional distress. To ignore mind or body at the expense of the other is a weakness and a misunderstanding. We will have more success in treating psychological and psychiatric conditions by incorporating respect for the body, and more success in physical medicine if we respect and understand what’s going on mentally and emotionally with the patient.&nbsp;My focus is on the mind-body connection and what we can measure. In modern medicine, we have very little understanding about self-regulation of the body by the mind, whereas in yoga we learn to control our internal state, both psychological and physical. This construct of self-regulation is a hallmark of yoga and other mind-body practices.&nbsp;Q: Is self-regulation the Pratyahara limb of yoga?SBSK: I don’t think self-regulation is associated with one limb. I view the eight limbs as a guideline to dissect how yoga works on the mind and the body, but I don’t find it that useful. Many people are focused on the Yamas and Niyamas, which are about ethical behavior. They have value, but I think they automatically emerge out of a regular yoga practice over time. They are not necessary to start or to have a yoga experience.Once you engage in one of the four components, you invoke the other three to some degree. The four components (physical exercise, breathing, relaxation, and meditation) are completely enmeshed and interlinked. For example, in slow breathing your autonomic nervous system slows down and there are also immediate effects on the brain and cognitive functioning. Mental relaxation also occurs when you do slow breathing. Similarly, when you meditate, there is a cognitive effect and physical relaxation. Your breathing slows down. So all of these practices are intimately linked together.Q: Your answer is pretty helpful. People can start with any of the yoga practices that attract them and start to benefit from the other components as well.SBSK: It is one of the major advantages of yoga. We all have different personalities and affinities. You can choose to engage in the practices that appeal to you.&nbsp;If you don’t practice, you won’t benefit. Knowing about mind-body medicine alone doesn’t work. You have to engage, and engagement is greater if you enjoy the practices. Yoga works on multiple fronts and that is the reason I originally chose yoga as a contemplative practice.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/mind_body_connection4_d6e65da835.webp" alt="mind-body-connection4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_mind_body_connection4_d6e65da835.webp 145w,https://cdn-prod-static.heartfulness.org/large_mind_body_connection4_d6e65da835.webp 563w,https://cdn-prod-static.heartfulness.org/mind_body_connection4_d6e65da835.webp 563w," sizes="100vw"></figure><h4 style="text-align:justify;">Demystifying yoga</h4>Q: Researchers and academics like you are passionate about demystifying yoga; especially that it is more than postures.SBSK: That’s true. People, get upset with diluted forms of yoga, especially in India. They say, “Oh, the Americans are taking our ancient sacred practices and minimizing them, destroying them by doing things like wine yoga, beer yoga, and goat yoga." I understand that viewpoint, but these limited forms of yoga serve as a gateway. People may start with physical postures alone for fitness, but the postures have a very powerful mind-body effect and people experience other things.&nbsp;The original reasons for trying yoga may be very trivial. Some start because they want to fix their knees or shoulders. Then a month later, after they’ve been practicing regularly and their shoulders are better, they say, “I’m feeling different, and I’m able to manage life more effectively. I’m less stressed and I want more of that, so I’m going across the street to the traditional yoga studio where I can learn more.” Limited yoga can be a gateway to traditional yoga, and that’s good. I would rather people do only Asanas in limited yoga than take pharmaceuticals.<h4 style="text-align:justify;">Yoga and neuroplasticity</h4>Q: Absolutely. There is an axiom that what you did not learn before five you cannot learn after 50. Is there a right age to start? How does it relate to neuroplasticity?&nbsp;SBSK: Well, learning is affected by developmental stage. There are things you learn better when you are younger. Everything you do in life changes brain activity and brain structure. Neuroplasticity and neural activity are changing constantly. If you learn to juggle, you are changing brain activity and structure. If you read more books, you are changing brain activity and structure. Everything is reflected in brain activity and brain structure. If you start smoking three packs of cigarettes a day, the changes will not be positive, obviously.&nbsp;The different components of yoga also change both brain activity and structure. Those changes can occur at any time of life. Perhaps they are more beneficial when you are younger, just like anything else, so there are benefits to doing these practices early.<h4 style="text-align:justify;">Yoga for children</h4>You can start yoga even in infancy. Preschool children can learn the principles of self-regulation, such as how to be aware of their body and mind, how to relax their body and mind. The yoga that is practiced at that age is targeted to their level of interest – animal games, pretending to be a lion or another kind of animal in yoga-like postures; relaxation and teaching the children how to self-regulate. A competent preschool yoga teacher can take a group of children who are bouncing off the walls with energy, and 20 minutes later have them all lying peacefully in Shavasana. It is a miracle. These children learn to self-regulate, learn to be aware of their own physical activity and mental energy, and calm that at will.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/mind_body_connection5_34f55bc8e9.webp" alt="mind-body-connection5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_mind_body_connection5_34f55bc8e9.webp 145w,https://cdn-prod-static.heartfulness.org/large_mind_body_connection5_34f55bc8e9.webp 563w,https://cdn-prod-static.heartfulness.org/mind_body_connection5_34f55bc8e9.webp 563w," sizes="100vw"></figure><hr><h4 style="text-align:center;">Being aware of your internal state, both psychological and physical, is intimately linked with self-regulation</h4><hr>Children also experience another fundamental construct, which is mind-body awareness, a term which is now popularized as mindfulness.&nbsp;Being aware of your internal state, both psychological and physical, is intimately linked with self-regulation, because you can’t self-regulate if you’re not aware. These two constructs are perhaps the most important in yoga and mind-body medicine— mind-body awareness and self-regulation of the internal state. They can be taught to children at a very early age. Later on, they can learn more practices, like Pranayama and meditation, and by the time they’re in high school, they can do everything an adult can do.To be continued.<hr><h4 style="text-align:center;">Illustrations by ANANYA PATEL</h4><hr>

The mind-body connection

<h4 style="text-align:justify;">SAT BIR SINGH KHALSA is interviewed by VICTOR KANNAN about research and the applications of yoga in modern life. Dr. Khalsa has been an instructor of Kundalini Yoga since 1973, and has conducted research on yoga since 2001 on insomnia, chronic stress, anxiety-related disorders, and in workplace and public school settings. He is medical editor of the Harvard Medical School Special Report, Introduction to Yoga, and chief editor of the medical textbook, The Principles and Practice of Yoga in Health Care.</h4><h4 style="text-align:justify;">Yoga in schools</h4>Q: Can you tell us how some of the yoga practices help prevent physical and mental problems?SBSK: I’ve been a strong proponent that we need more research on the implementation of yoga in our public schools, because I believe yoga provides fundamental skills children need to learn. The skills of self-regulation and mind-body awareness are preventive. They will prevent both physical and psychological conditions.One of the biggest risk factors for all kinds of medical conditions is chronic stress and emotional disturbance. Self-regulation leads to emotional equanimity. Stress regulation and emotional regulation are absolutely critical in preventing aberrant behaviors as well as aberrant mental states. The degree to which our children and adolescents are experiencing adverse mental health conditions is disturbing. The answer is to teach them what has been called “socio-emotional learning”; the ability to self-regulate and be aware will change their behavior. It will change their mental state and it will change their emotional state. It will change their self-efficacy overall and improve their ability to cope with life.Unfortunately, these skills are not taught in our schools, which are focused on acquiring successful occupations and not on successful health of the mind, emotions, and body. Not training our children to be able to be functional physically, emotionally, and mentally is a weakness of our society. Education should be about learning how to be an effective and functional adult, not just about getting a job.Yoga has the potential to inculcate those skills, and that’s the reason I believe it should be taught in schools. But we need the research to demonstrate that bringing yoga into schools will accomplish that.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/how_yoga_regenerates_us2_60c9942385.webp" alt="how-yoga-regenerates-us2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_how_yoga_regenerates_us2_60c9942385.webp 145w,https://cdn-prod-static.heartfulness.org/large_how_yoga_regenerates_us2_60c9942385.webp 492w,https://cdn-prod-static.heartfulness.org/how_yoga_regenerates_us2_60c9942385.webp 492w," sizes="100vw"></figure>&nbsp;Q: You also mention that policies lag behind research, so we need more research.SBSK: Our society functions and makes decisions based upon research evidence. Now, the problem is that research takes time. There are many forces and influences in opposition to research on topics that we believe are beneficial. One example, which is very dominant in modern society, is cigarette smoking. The research on smoking goes back to the 1940s and 50s. Scientists reported that smoking is associated with bad effects, and then came the evidence that smoking causes cancer. How many decades of research has it taken to create policies and regulations leading to no smoking in restaurants and university campuses? I’m hoping it will not take many decades to come up with policies for yoga and socio-emotional learning in our schools. It’s hard to predict.There is a joke in modern society that science moves forward funeral by funeral. Scientists hold onto old dogma and refuse to be open to new evidence and new ways of thinking. When they die, those who take over are more open and will adopt and implement new policies.We have so many examples. Go back to Galileo and the principle that the Earth revolves around the sun. It took decades to finally win over the opposing force, which was the Church arguing that it was against religious doctrine. That construct died with the people who defended it.<h4 style="text-align:justify;">Yoga is not religion</h4>Q: I’m also wondering about the misunderstanding that yoga is religious.SBSK: There are actually two major misunderstandings, and they are polar opposites. One is that yoga is a religion. There is suggestive evidence that yoga was part of the Indus Valley civilization. We know that yoga evolved out of the culture from that part of northern India. India is predominantly Hindu, so many Hindus practice yoga, but to argue that yoga is a form of Hinduism is incorrect, both historically and philosophically. Although it is linked to other philosophical traditions in India, e.g., the Samkhya philosophy, all of which are related to each other, yoga stands on its own as a form of practical mysticism.The focus of yoga is the experience of the unitive state of consciousness. There has never been a dogma associated with it. That, to me, is what distinguishes religious activity from spiritual activity. Yoga is a practical form of mysticism, a philosophy that argues for the experience of a higher state of consciousness. It’s an experience, not a dogma or belief. &nbsp;That is the distinction between spirituality and religion.In religion, you adopt a set of beliefs and behaviors that make you part of that religion. You align with those beliefs and dogma, and you practice the techniques, ceremonies, and rituals as part of religious behavior.<hr><h4 style="text-align:center;">The focus of yoga is the experience of the unitive state of consciousness. There has never been a dogma associated with it. That, to me, is what distinguishes religious activity from spiritual activity.&nbsp;</h4><hr>Yoga is a mind-body practice. You do exercise, relaxation, breath regulation, and meditation. Over time, you hope to experience the unitive state of consciousness. In the beginning it may be an experience of simple peace, quietude and tranquility. But many people do experience the deeper unitive state of consciousness, the Samadhi state. If you do the practices, you have the experience, regardless of whether you believe or not. And there are many instances where people start with the belief that yoga is a joke; then they practice and change their minds because of the experience that yoga is real and beneficial. That’s one extreme.<h4 style="text-align:justify;">Yoga in Western mainstream culture</h4>The other extreme is that many people believe yoga is practiced largely by beautiful women in leotards doing acrobatic postures, and that you have to be flexible. This is the result of the media’s portrayal of yoga. In this view, men don’t practice yoga, children don’t practice yoga. If you have a medical condition or limitation, you don’t practice yoga because you’re not fit.If you’re writing a media article, or want to sell a magazine, what are you going to show? An old fat man sitting in meditation? No, you’ll show a beautiful woman in leotards doing an acrobatic posture, because that’s what attracts readers. If you constantly put that kind of image in the media, then the public makes that association. The related conclusion is, “I’m not a young flexible woman, therefore yoga is not for me.”Q: I thought the Happy Buddha was a good counter to that.SBSK: The problem with the Happy Buddha is that you’re going into Buddhism. When you show a meditative posture, it’s associated with Zen and other forms of Buddhism. You’re going to the other extreme of yoga as religion. As a community, we have to disabuse the public of these two extreme notions, which are both false.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/how_yoga_regenerates_us3_5d1bba0555.webp" alt="how-yoga-regenerates-us3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_how_yoga_regenerates_us3_5d1bba0555.webp 145w,https://cdn-prod-static.heartfulness.org/large_how_yoga_regenerates_us3_5d1bba0555.webp 720w,https://cdn-prod-static.heartfulness.org/how_yoga_regenerates_us3_5d1bba0555.webp 720w," sizes="100vw"></figure>&nbsp;Q: I agree. We have a responsibility to promote yoga correctly, if it is to help everyone optimally, focusing on the latest research, from a perspective of promoting sleep and stress management, and preventing depression and addiction.SBSK: We are seeing enormous advances in research on yoga, with studies that show the psychophysiology of individual yoga practices, and also the effects of combining all four aspects of traditional yoga.There are four major outcomes of the basic research on the psychophysiology of yoga:<ul><li style="text-align:justify;">Changes in the physical body.</li></ul>There is increased flexibility, muscular endurance, muscle strength, and respiratory function. It works on the physical body and through the mind-body connection, affecting the emotional cognitive functioning.<ul><li style="text-align:justify;">Self-regulation</li></ul>There is now strong evidence that yoga can self-regulate our internal state. We’re starting to understand the neurophysiology of that self-regulation. The two most important self-regulation skills are stress and emotion regulation. We know that the prefrontal cortex is activated during yoga to calm the limbic system, where stress and emotion are expressed. There is growing evidence to show the ability of yoga to improve self-regulation of emotion and thought processes.<ul><li style="text-align:justify;">Increased mind-body awareness, mindfulness</li></ul>The engagement of the attention networks in meditation consistently over time leads to the skill of self-regulation of thought processes. We become capable of self-regulation of thought processes and come to an understanding of our thought processes. We come to realize that we are not our thought processes. They are not central to who we are, because we can self-regulate them and change our thoughts. This is referred to as metacognition in psychology. Metacognition is consistent with the most powerful and universal form of psychotherapy today, Cognitive Behavioral Therapy, which is based on self-regulation of thought processes. That component of yoga is powerful.<ul><li style="text-align:justify;">Longer-term yoga practice leads to deeper states of consciousness</li></ul>People experience at both gross and subtle levels a sense of peace, quietude, and tranquility. Over time, it becomes stronger and evolves into a unitive experience, which approaches the state of the universe is one. This brings a deep oneness that leads to a change in life purpose and meaning.That is really what we’re talking about when we use the word “spirituality.” People change. They may change their behaviors. They change their goals in life—there’s a shift from materialistic goals to non-materialistic goals. They become more focused on spiritual goals and less on materialistic aspects of life.<hr><h4 style="text-align:center;">There is increased flexibility, muscular endurance, muscle strength, and respiratory function. It works on the physical body and through the mind-body connection, affecting the emotional cognitive functioning.&nbsp;</h4><hr>The research is convincing in the fitness component. This research goes back decades. If we give individuals asanas to practice, they become more flexible. We can measure this in inches and centimeters and degrees of motion. Pranayama practice increases respiratory function and the autonomic nervous system.From brain scanning and neuroimaging, molecular biological techniques, and biochemical assays, we are now starting to understand how self-regulation and mind-body awareness develop, what the relationships are in the different regions of the brain, and how this manifests in the brain. This is the most powerful outcome we’ve had from research during the past three to four decades.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/how_yoga_regenerates_us4_4b88fbd3be.webp" alt="how-yoga-regenerates-us4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_how_yoga_regenerates_us4_4b88fbd3be.webp 145w,https://cdn-prod-static.heartfulness.org/large_how_yoga_regenerates_us4_4b88fbd3be.webp 492w,https://cdn-prod-static.heartfulness.org/how_yoga_regenerates_us4_4b88fbd3be.webp 492w," sizes="100vw"></figure>&nbsp;The area where we don’t have so much scientific research is spirituality. Many people have argued yoga is so profound that you can’t possibly study it. I disagree. If you have a spiritual experience, and you can describe it, you can measure it. We have many questionnaires and assays that measure states of consciousness. We also know these states of consciousness are produced by the brain. We know there are networks in the brain that are affected by yoga practice that produce these states.One of the strongest pieces of evidence that it is the brain is the fact that psilocybin can generate unitive states of consciousness. Psilocybin is a drug that affects regions and networks of the brain. A subset of people who have taken psilocybin experience the full and complete unitive state of consciousness, which has the same degree of efficacy and life change that naturally-generated experiences have. We know there are regions and networks that can be activated to generate these states of mind.<hr><h4 style="text-align:center;">From brain scanning and neuroimaging, molecular biological techniques, and biochemical assays, we are now starting to understand how self-regulation and mind-body awareness develop, what the relationships are in the different regions of the brain, and how this manifests in the brain.&nbsp;</h4><hr>The model of the psychophysiological changes with the four outcomes can automatically apply to any circumstance or behavior. You can address hypertension, diabetes, depression, or anxiety. The two research areas that have had the biggest impact on policy change have been yoga for low back pain and yoga for cancer. We are starting to see strong movement in other areas, for example, yoga for diabetes. India has put an emphasis on the treatment of diabetes because of the epidemic there.In the West, we are seeing yoga in incarcerated populations, and the enormous potential for rehabilitation of criminal behavior. There are many areas where yoga is now used very effectively in mental health and the entire range of human disorders.To be continued.<hr><h4 style="text-align:center;">Illustrations by ANANYA PATEL</h4><hr>

How yoga regenerates us

Dr. Panda is a leading expert in the field of circadian rhythm research. He is Associate Professor at the Regulatory Lab at the Salk Institute, a Pew Scholar, and a recipient of the Dana Foundation Award in Brain and Immune System Imaging. His book, The Circadian Code: Lose Weight, Supercharge You Energy, and Transform Your Health from Morning to Midnight, is helping people around the world to align their lifestyles with these daily cycles, having a dramatic effect on their health.

Satchin-Panda.jpg

Satchin Panda

<h4>DR. SATCHIN PANDA is a leading expert in the field of circadian rhythm research. He is Associate Professor in the Regulatory Lab at the Salk Institute, a Pew Scholar, and a recipient of the Dana Foundation Award in Brain and Immune System Imaging. His book, The Circadian Code, has helped many people to regain their energy, sleep well and lose weight. Here he is interviewed by UDAY KUMAR on how he developed the ideas in his book, and what inspired his research.</h4><hr>Q: Good morning, sir. It’s very nice to see you. Thank you so much for taking the time. I believe in karmic coincidences, and one day I was thinking that there should be something around the circadian code, not a complex research paper but something simpler for the common person to read and understand, beyond superstition and ritual, which really explains the science. Then I discovered your book, and I was very happy.SP: Thank you.Q: The more I read it, the more I can feel your sincerity in putting the contents across.SP: Yes, it is difficult because being a scientist it’s always hard to simplify and at the same time not to lose the facts.Q: Yes, it’s a very fine line.I wanted to talk to you about your circadian clock app. I’ve personally been using it and it’s a very comprehensive app! It covers a lot of things.But first, can you talk a little more about your childhood, especially time with your grandparents?SP: It’s pretty well described in the book, and as an idea it’s immense. Only in retrospect, after studying <a href="https://heartfulness.org/magazine/the-science-behind-creating-a-daily-meditation-practice" target="_blank" rel="noopener noreferrer">circadian rhythms</a>, could I understand the difference between the way my paternal and maternal grandparents lived their lives. My maternal grandfather was working for the Indian Railways in a small town in Odisha so at times he had to do the night shift. He had access to relatively good health care. My paternal grandfather was a farmer, who lived on a farm and didn’t have access to health care because it was a small village in the middle of nowhere. The end stages of their lives were very different. My maternal grandfather, who ate better food and had better access to health care, succumbed to a neurodegenerative disease. He died earlier than my paternal grandfather, who lived in sync with Nature. He didn’t have electricity, he slept well, and he ate a lot of fresh fruits and vegetables. I guess the only thing he bought from the market was salt. I can’t remember anything else, not even jaggery.In retrospect it was interesting to see how these two lives played out. I think that also gave me some early insight into the seasonality of plants and flowers, and it brought some curiosity. Most of science talks about how x affects y, but it doesn’t talk about timing. So, I realized that maybe the biology of time would be the next frontier in science. That’s why I decided to work on the biology of time.Q: Beautiful! I love the phrase “biology of time.” I also noticed the way the time with your grandparents nurtured a natural curiosity in you. You talk about this even in your TED talk, for example, your sister telling you that the frog comes up at a certain time. I thought that was just fascinating.SP: Back then, we didn’t have the time displayed everywhere. In those days, perhaps we had one watch in the house. It is interesting that animals and plants keep track of time to fifteen minutes accuracy, or even five minutes accuracy, irrespective of what time they go to bed and wake up in the morning.Q: There is something to be said about the world today. I work in the technology sector and ten years ago I was also involved in some BPO activity and went to India to visit one company. At 2 a.m. all these young people were working like it was like broad daylight, and I was worried for them. I’m more worried now knowing the science. What are they doing to their biological clocks? Can it be reversed? Can we heal? What does science say?<hr><hr>Animals and plants keep track of time&nbsp; to fifteen minutes accuracy, or even&nbsp; five minutes accuracy, irrespective of&nbsp; what time they go to bed and&nbsp; wake up in the morning.<hr><hr>So, we are saying that some of it can be reversed. One can live a healthier life. It’s not irreversible damage. Even if you take the case of a car. I may not have taken good care of my car, but if I start taking good care of it, it will not continue to degrade at the same rate. If I reduce the rate of degradation I will get a few more years out of the car. The same thing happens when taking care of your health. If you think about the modern healthcare system, where we find medication and surgery, underlying all that is one universal principle which stems from the germ theory of disease. Sanitation, vaccination, and antibiotics are the foundation of the modern healthcare system. For example, there is no way a person can successfully go through surgery without sanitation and antibiotics. Similarly, the foundations of day-to-day physical health are also three factors: sleep, nutrition, and physical activity. Whether a person is healthy or sick, if they don’t pay attention to these three things, their system will break down. Conversely, no matter how sick they are, if they pay attention to these three, then the chance of recovery is much better.<hr><img src="https://cdn-prod-static.heartfulness.org/biology_of_time2_694b8e7342.jpg?updated_at=2023-04-06T06:16:24.129Z" alt="Biology of time"><hr>Q: I think that’s where the whole notion of prevention and cure comes into play. Money put into prevention probably goes much further than trying to fix the system.SP: Yes, but we should not make the distinction between prevention and cure because people who are already sick feel that they have missed the train. For example, when somebody gets diabetes, it may never be cured. They learn to manage it. Giving them hope that they can manage it and stay healthier is a very powerful message, because most people will pay attention to their lifestyle only after they get the disease. We should not tell them, “Hey you missed the train because your condition cannot be reversed.” Instead, everything we are talking about actually helps them live life to their full potential, irrespective of what condition they may have.<hr><img src="https://cdn-prod-static.heartfulness.org/biology_of_time3_60b9ffd713.jpg?updated_at=2023-04-06T06:20:33.982Z" alt="biology of time"><hr><hr>The foundations of day-to-day physical health are also three factors: sleep, nutrition, and physical activity. Whether a person is healthy or sick, if they don’t pay attention to these three things, their system will break down. Conversely, no matter how sick they are, if they pay attention to these three, then the chance of recovery is much better.<hr><hr>Q: I love that. It’s a very ennobling message. There’s always an opportunity to get on the train and start from wherever you are, which is what you say a lot in the book – it’s never too late. And to your point about observation, especially when observing plants, there is a line in your book – it was like watching a Broadway show sitting in the front row – and you also describe vanilla farmers. Can you talk a little bit about observing plants and how that triggered your curiosity further as you went along?SP: The plants and animals on the planet have circadian rhythms. That’s how they adapt to cold, warmth, and everything else. For example, if you plant seeds, you’ll notice that the seedlings spread their leaves during the daytime to capture the sun, but at night they close their leaves as if they’re shivering from cold, because they want to reduce the heat loss.Similarly, depending on what time of day pollinators are present, most flowers open their petals at a specific time. When I was working with vanilla, I discovered that it flowers very early in the morning before sunrise, and that’s why the farmers wake up around one or two a.m. and go to the vanilla field to hand-pollinate the flowers before sunrise. Being in tune with the circadian rhythm of the vanilla flowers was breaking the workers’ circadian clocks because they had to wake up early! I observed that a lot of the farmers in the vanilla fields slowly developed an allergic reaction to vanilla. I don’t know whether it’s genetic, because of exposure to a lot of pollen, or due to a combination of their circadian rhythm being broken, being sleep deprived, and exposure to the allergen. That’s why the chance of getting allergies might have increased.It is an interesting observation, but I guess these days we don’t have time for these observations because instead we observe what is trending on Twitter and Facebook. What is interesting is that if you mine the Twitter data, there are very nice circadian, weekly, and annual rhythms. In Google Analytics you can look for these patterns in the searches that people make. You’ll clearly see that the things people think about, worry about, or are curious about have circadian rhythms. As you might imagine, searches for pain medication increase at night. People search for coffee more often in the morning and late afternoon. Studying these data, you start to know the predictive value of rhythms to help us anticipate events as opposed to just being responsive. Anticipation versus response actually increases efficiency by 10% to 20%.Q: Wow!SP: For example, if you are opening a shop in a market and you know that people only come to the market by 9 or 10 a.m., after finishing their morning activities at home, what is the point of opening the shop at 6 a.m.? Also, it’ll be useless to open at 12 noon because you have missed the morning customers. So, rhythms are played out in commerce. Plants turn their photosynthetic mechanism on one or two hours before sunrise. They are opening shop one hour before sunrise so that they can get the first rays of the sun and convert them into energy.Having that circadian clock gives them the advantage of getting maybe 10% to 15% extra photosynthesis. The circadian clock helps the plant kingdom fix 10% more carbon. And imagine, if they didn’t fix that additional 10% we would be dead by now. Then, at the end of the day, photosynthesis winds down one hour before sunset, so they don’t waste any unnecessary energy to keep the photosynthetic system goingQ: Brilliant!SP: It’s all about prediction.<hr><img src="https://cdn-prod-static.heartfulness.org/biology_of_time4_3544274e3e.jpg?updated_at=2023-04-06T06:28:04.522Z" alt="biology-of-time4"><hr>Q: As you rightly said, one of the key things is that rhythm is universal, and if we flow with it, it supports us, whereas if we go against it, there is friction. In Heartfulness, it is recommended that we meditate early in the morning, before dawn, and do the detox cleaning practice in the evening, and a prayer before sleep at night. The timings are based on the circadian importance of getting better returns at certain times of the day for certain activities. Is this also the case with other aspects of lifestyle? For example, is there research on recommended times for students to study? A lot of kids nowadays burn the midnight oil.SP: Sometimes this can be taken out of context. For example, we know that there are better times to exercise, but that’s for elite athletes who want that extra one second advantage. If we say that late afternoon is the best time for exercise, then people who need to exercise may say, “Well, morning may not be the best time to exercise.” So, in the pursuit of perfection, we should not give up what is good now. For sleep, it’s very clear that we should sleep at night. We have excellent sleep when we go to bed at 9 or 10 p.m., whereas we cannot sleep for six to seven hours, even when we try, during the daytime. But that’s very different from exercise, or studying for an exam, because when there is an exam, we have to study. We cannot say, “No, I’m just waiting for my best time!”<hr><img src="https://cdn-prod-static.heartfulness.org/biology_of_time5_401eab8ad4.jpg?updated_at=2023-04-06T06:30:14.655Z" alt="biology-of-time5"><hr>Q: I’ve used that excuse a few times, but it didn’t work out very well. I like what you are saying, and it is the same with meditation. Even though there is a best time of the day to meditate, it is still better to do it now than wait for that ideal time.<hr>To be continued.<hr><hr><h4>Interview by UDAY KUMAR</h4><hr>

The biology of time

Time is the next frontier

<h4>DR. SATCHIN PANDA is a leading expert in the field of circadian rhythm research. He is Associate Professor in the Regulatory Lab at the Salk Institute, a Pew Scholar, and a recipient of the Dana Foundation Award in Brain and Immune System Imaging. His book, The Circadian Code, has helped many people to regain energy, sleep well and lose weight. In part 2 of his discussion with UDAY KUMAR, he speaks about how he developed his ideas, and what inspired his research.</h4><hr><h2>The Biology of Time – Part 2</h2><hr>Q: Regarding the point you mentioned about sleep and sleep discipline, I have an Android phone and although I never knew anything about the blue light filter somehow I would turn it on and it would feel softer on my eyes. Then I came across your research. What triggered this whole curiosity and life changing discovery?DP: For a very long time, animals and humans have reset their brain clocks in response to light. Then there are many blind people who cannot see, cannot even see the headline of the New York Times, but when they travel from one place to another place, they can readjust their clock to the new time zone, just like normal people. But then there are other types of blind people who have lost both their eyes because of surgery or an accident, and they cannot reset their clock. That means there must be a light sensor in the eye, which is not for seeing, but may be essential for sensing.So, that clue was there for almost 50 years, and everybody was trying to figure out where this light sensor is. Then, after the human genome project, it became easier to look for it because we had the information. That’s how we stumbled on the melanopsin photoreceptor. If you remove the melanopsin gene in a mouse, it cannot sense light accurately, and cannot reset its clock. It takes a very long time to reset at scale.Then we figured out that it’s a blue light sensing protein – it senses blue light. That makes sense because during the daytime we have a lot of blue light in sunlight. So, we are designed to sense that blue light and become a lot more alert during the day. At night-time we don’t need blue light because it keeps us alert. Candlelight and firelight don’t have too much blue light. So, we are designed to see more blue light in the daytime and less blue light at night.Unfortunately, nowadays, what has happened is that opticians want us to have a blue light coating, which is actually not the right thing to do. You need blue light during the daytime, whereas you don’t need blue light at night. So, it’s better to have two pairs of glasses. If you don’t get enough blue light during the daytime, you can become depressed. Cell phone tracking data show that we spend more than 87% of our time indoors, and most of our indoor lighting is not good. In my living room, I might have 250 to 300 lux of light, whereas on a cloudy day in New Jersey, outside there will be 10,000 lux. Right now, where you’re sitting, since you’re away from your window, you may be sitting in 200 lux. Out of that, blue light is a small fraction. If you filter out the blue light, then of course you may not get so much eye strain from looking at the screen, but you will not get the upliftment that you get from going outside.The second aspect is that most opticians are selling blue light filtering glasses. But is it filtering enough that is biologically significant? The answer is no. Most blue light blocking glasses that people are buying filter out maybe 5 to 10%. It is like you’re standing outside, and you feel it’s too much sun, and you get a transparent umbrella and hold it. So, in most cases it’s 5%. The glasses that really filter out blue light will look orange. Only orange and other spectra will go through, since blue is filtered out, so we see them as orange or even red. The real blue light filtering glasses are orange, yellow or red.Some people who get migraines will benefit from filtering out blue light when they go out, but they’ll also benefit just from wearing sunglasses, because that will filter out a lot of light, including daylight. At night-time, for people who cannot sleep easily, and cannot control the lighting, the real blue light filtering glasses do help. For example, somebody working in a grocery store, whose shift ends at 10 p.m. or midnight, who comes home completely jazzed up because of the light and cannot asleep, will benefit if they wear the blue light filter glasses for one or two hours before the shift ends. That will help. So, there are specific cases where they’re more effective, while there are many cases where people are just paying for nothing because there is no benefit that is significant.Q: Here are my $20 glasses from Amazon! [chuckles]DP: Maybe you’ll get some placebo effect.Q: Exactly! It’s placebo and now I totally know it!DP: Just look at the glasses, do they actually look slightly yellow or orange? If so, then you know.<hr><img src="https://cdn-prod-static.heartfulness.org/the_biology_of_time_part2_2_89bf3c610e.jpg?updated_at=2023-04-07T06:21:52.593Z" alt="the-biology-of-time-part2-2"><hr><a href="Q:">Q:</a> I think a lot of families will find this advice helpful because, with homeschooling, designing an ergonomic workspace for kids has become more important than for grownups. There’s just so much that they have to do with this new change.The other aspect of your research, which I have started implementing, is time restricted eating. Is it the same as intermittent fasting, or is it different? I like time restricted eating better.DP: In the scientific literature, intermittent fasting is a broad term, because it just means doing something intermittently. It goes back to the research on calorie restriction: When caloric intake in mice is reduced by 20 to 40% then the mice live longer. That led to the idea that we should restrict calories, but then it is not easy to restrict calories every day, so they came up with the idea that we should eat every other day: There is a diet called the “Every Other Day Diet.” And then it was discovered that people who didn’t eat for two days out of seven might get similar benefits, and that people who eat less than 1000 kilocalories for five days in a row every two months also get some benefit.<hr><hr>Some people who get migraines will benefit from filtering out blue light when they go out, but they’ll also benefit just from wearing sunglasses, because that will filter out a lot of light, including daylight.<hr><hr>So, all of these are intermittent not continuous. That’s why they lump them together as intermittent fasting. But the word “fasting” repels people who would benefit, like people who have diabetes. They are told by their physicians that they should not fast, because they may become hypoglycemic. In our clinical study, we tell them that they can simply choose their 10 hours, and they can eat whatever they’re currently eating, then they say, “Yes we can do it.” If we tell them that “You have to fast for 14 or 16 hours,” then psychologically it becomes difficult.Q: Again, the positive reinforcement that you spoke about earlier: What is the message that helps a person take a positive step forward? I love the idea of time restricted eating. What you also showed is that it’s not about how much or what, but it’s the time you eat, the discipline, that makes a lot of difference.It was a Japanese scientist who received the Nobel Prize for autophagy and there was a lot of conversation about the positive benefits of fasting and how it helps with autophagy. So, in the Indian context, there is the idea of Ekadashi. I think our ancients knew the benefits of fasting.DP: In the Indian culture there is weekly fasting, which is similar to intermittent fasting. Two days in a week you fast, and that gives similar benefits. Reducing calories for several hours over a couple of days does give a lot of benefit.Q: Is there any research on the benefits of fasting on emotional stability? I was reading some yogic literature where a person who was irritable was told by his teacher to eat less in the evenings, that it would help him. So, I’m just wondering if scientific research also shows any correlation between emotional poise and restricted eating.DP: Yes, we anecdotally hear that people who have anxiety benefit from this and can avoid a panic attack. And I think in the book I describe how there is a hormone that is passively broken down in the gut that causes panic attacks. So when that hormone is managed, it may no longer cause anxiety.But what is interesting is the history of fasting, I don’t remember where I saw it, perhaps in a documentary, where Dr. Valter Longo talks about fasting. Another interesting thing was done by Russian scientists who were doing some experiments to try to figure out how to improve the health of institutionalized patients with depression and bipolar syndrome. There was a very difficult patient who was bipolar, and one day he said, “I’m not going to eat.” The warden gave up and said, “Okay, if you’re not going to eat, don’t eat. I’m not going to force feed you.” They used to force feed the patients, but instead he decided, “Okay, until he begs for food, we’re not giving it.” So, the patient went without food and just had water for six days or even longer.After that, he came back completely cured and said, “Well, I feel much better! I’m ready to leave as I’m completely normal.” The physician warden, who was a little curious, wondered, “Was it the fasting or did something else happen?” So he tried this experiment on many other patients with emotional problems, and found that fasting actually helped a lot of them, not all. So, in Russia, a lot of the experiments on fasting and health started from emotional health.<hr><img src="https://cdn-prod-static.heartfulness.org/the_biology_of_time_part2_3_783c189fde.jpg?updated_at=2023-04-07T06:22:57.523Z" alt="the-biology-of-time-part2-3"><hr><hr>When we fast, the brain and the rest of our nervous system go through changes because they’re exposed to ketones as an energy source. For mice with certain neurological diseases, like Huntington’s Disease, time restricted eating helps them to sleep better, and their activities are much better. At the same time, for depression and other conditions, bright daylight is still the best antidepressant and it’s plentiful and free.<hr><hr>When we fast, the brain and the rest of our nervous system go through changes because they’re exposed to ketones as an energy source. For mice with certain neurological diseases, like Huntington’s Disease, time restricted eating helps them to sleep better, and their activities are much better. At the same time, for depression and other conditions, bright daylight is still the best antidepressant and it’s plentiful and free. A lot of people don’t go outside enough. Because I wear my light sensing watch I see how much light I am exposed to, and if I don’t make an effort, even in San Diego, California, I don’t get as much as I should. If you think about it, most of the time we are indoors, we have curtains or blinds on the windows, and we are not always sitting next to a window. Then, as soon as we go out of the house, we put on sunglasses and get into the car.So, we are never actually exposed to much daylight. Daylight is very useful in reducing depression and people in Nordic countries know this, so they even pay to sit in a brightly lit room, with 10,000 lux of light, as an antidepressant. At Geneva airport, also, there are light rooms where you can pay to sit.<hr><img src="https://cdn-prod-static.heartfulness.org/the_biology_of_time_part2_4_537ff7362c.jpg?updated_at=2023-04-07T06:24:03.281Z" alt="the-biology-of-time-part2-4"><hr><hr>The foundations of day-to-day physical health are also three factors: sleep, nutrition, and physical activity.<hr><hr>Q: I remember when I first came to the USA, I was in Virginia in the winter. Inside the house, with incandescent light, I would feel almost claustrophobic by evening. I had to step out, take a walk, and sit in the sun. It took me a good two to three years to acclimatize myself to the change in lighting. When we bought our current house we added extra windows. I didn’t realize it when I had it, but when I didn’t have it I knew immediately.Any parting words that you want to share with our readers, especially during Covid times?DP: Sanitation and social distancing will help prevent the virus from getting into our bodies, but to improve resilience we need a good circadian rhythm. Then, even if we get the virus we may not become too sick. For example, among NFL and NBA team players, there is no death for those who tested positive. All these elite athletes have a very strict regimen – how much sleep they get, their exercise regime, and they’re always outside practicing. That’s a clear example of a cohort of nearly 1000 people who had the same rate of infection as the general public, but no one went to hospital.Paying attention to sleep activity, nutrition, and being outside builds up resilience, so that even if you test positive you may not die.This is a direct effect, and there’s also another indirect effect. People with diabetes, heart disease, and high blood pressure often have a more severe form of Covid, but we also know that time restricted eating can help reduce the severity of these chronic diseases, so indirectly a circadian lifestyle will also reduce the risk of suffering from the virus.Q: Sir, thank you so much for all the great work you are doing.DP: Thank you. Have a nice day.Q: You too! Bye.<hr><img src="https://cdn-prod-static.heartfulness.org/the_biology_of_time_part2_5_eb50737b3b.jpg?updated_at=2023-04-07T06:25:02.863Z" alt="the-biology-of-time-part2-5"><hr><hr><h4>Interview by UDAY KUMAR</h4><hr>

Does light affects our moods?

SATVIK SWAMINATHAN

<hr><h4 style="text-align:center;">A PHOTO ESSAY</h4><hr><h4>The Masai Mara National Reserve spreads over 1,200 square kilometers across the southwestern part of Kenya, Africa. In August 2018, SATVIK SWAMINATHAN had the opportunity to visit these sprawling grasslands and get a glimpse of the life that coexists here in all its magnificence.</h4><hr>The first stop was a point from where I could see the rift valley, through which we would pass to reach Masai Mara. The view from the top was spectacular. It filled me with wonder, as I imagined what could be the future changes on the face of the Earth. This bigger picture in the divine scheme of things glaringly demonstrates the insignificance of human life, with its whole spectrum of joys and sorrows. It was a truly humbling feeling.The entrance to the National Reserve is through the Oloolaimutia gate, which is an archway without any boundary wall. The first view of Masai Mara is magnificent, as the real feel of the Savannah grasslands, with endless space and one lone tree here and there standing upright, is quite spectacular. It can only be experienced.<hr><img src="https://cdn-prod-static.heartfulness.org/coexistence2_6fbea71175.jpg" alt="coexistence"><hr>We saw the whole spectrum of wildlife in Africa: herds of elephants and giraffes; groups of wildebeest, deer, buffalos and zebras grazing in the grasslands; gigantic hippos lazing in ponds and waterholes; warthogs, ostriches and mongooses; the carnivorous lions, cheetahs and hyenas; and the scavenger birds also with their share in the Savannah. To see all these animals coexisting in the open, in a single frame, was quite an enthralling experience. I felt like an awestruck time traveler who had just landed in the prehistoric era!The soil in Africa is very fertile, almost dark maroon in color, and this helps the growth of grass, which in turn attracts the wildebeest and zebras to cross the Mara River for greener pastures. Almost a million animals migrate every year to Masai Mara in August, braving the mighty river filled with hungry crocodiles. They then return back to the Serengeti in Tanzania in October. With the abundance of prey, the lions and the other carnivores rule here.<hr><img src="https://cdn-prod-static.heartfulness.org/coexistence3_7127ddf13b.jpg" alt="coexistence"><hr>The natural balance of the ecosystem is admirable: nature always provides the basic necessities in abundance. For every lion there are at least a thousand wildebeest, and for every wildebeest there is exponentially more grass to graze. Unlike human beings, nature doesn’t hoard and save things. Just like a flowing river gathers no moss, the human mind also does not gather impressions when we use only what we need. The moment we build a dam, the water stagnates and moss is formed, very similar to the human mind where the very concept of saving creates impressions.<hr><img src="https://cdn-prod-static.heartfulness.org/coexistence4_be350770fd.jpg" alt="coexistence"><hr>The first time I saw a lion eating an antelope was quite an experience, where I could feel the so-called negative qualities like fear, pain, and violence etc. in their pure form. I came to understand that it is the human mind, with its duality and judgment, which creates good and bad in any feeling or action. Never before had I thought of the concept of fear, pain and violence without a cringing feeling in my heart. But this time it was different.<hr><img src="https://cdn-prod-static.heartfulness.org/coexistence5_9041142ba4.jpg" alt="coexistence"><hr>Experiencing the raw feeling of a lion attacking and killing an antelope has no negativity associated with it, because the lion kills to eat. The most fascinating aspect in all this was that there was no impression formed in me despite the fact that the lion was tearing and ripping into the antelope and eating raw flesh. It was chaotic but natural. Here, everything is in the present and, once the lion has eaten, it does not trouble any other animal.In comparison, when a butcher does the same thing, even though it is in a controlled manner, it stirs up a feeling that forms an impression. It is orderly yet unnatural. It’s because the killing in the butcher shop has more than the thought of just eating for today, but it also has the concept of saving for the future, selling, and all the other man-made layers associated with it. Only we human beings have the concept of saving for the future, which in itself is an unnatural act. So I came to realize that it is not what we do that matters, but the attitude and feeling with which things are done.Morality cannot be taught, it can only be felt.It can never be a generalized rule spanning all people and time. It can be different for different situations, for different people, and at different points of timeMorality is the connection with the innermost feeling of the heart at that particular moment.<hr><img src="https://cdn-prod-static.heartfulness.org/coexistence6_7a1d0769a6.jpg" alt="coexistence"><hr>To perceive the innermost feelings of the heart, we need to dive deep and remove any obstacles. Once we experience and realize that essence which is the same in everything, be it animate or inanimate, then even the question of being moral or not disappears and anything we do is in sync with the Ultimate.<hr>&nbsp;<hr><h4 style="text-align:center;">Article and photography by SATVIK SWAMINATHAN</h4>&nbsp;<hr>

Coexistence

Scilla Elworthy founded the Oxford Research Group in 1982 to develop dialogue with nuclear weapons decision makers, and then set up Peace Direct in 2002 to support local peace-builders in conflict areas. Three times nominated for the Nobel Peace Prize, awarded the Niwano Peace Prize in 2003, she advised Archbishop Desmond Tutu and Sir Richard Branson in setting up “The Elders.” She co-founded Rising Women Rising World in 2013, her latest book is The Business Plan for Peace: building a world without war, and her TED talk on nonviolence has been viewed by over 1,400,000 people.

Scilla-Elworthy.png

Scilla Elworthy

<h4 style="text-align:justify;">SCILLA ELWORTHY tackles one of the most pressing issues of our time: terrorism. She shares her thoughts on the role of women and building peace, which requires courage, determination, compassion and a budget.</h4>&nbsp;<hr>&nbsp;The threat that most people fear today is terrorism. Yet current methods for dealing with terrorism simply repeat previous errors that exacerbate the problem. In order to map an effective strategy it is essential to understand how militant fighters think.To respond to terrorism with violence is counter-productive, because violence is what terrorists understand, and they are masters of exploiting our addiction to news of their brutality. According to former Islamic State captive Nicolas Hénin, violence is exactly what his captors want: “They will be heartened by every sign of overreaction, of division, of fear, of racism, of xenophobia; they will be drawn to any examples of ugliness on social media.1“The winner of this war will not be the party that has the newest, the most expensive or the most sophisticated weaponry, but the party that manages to win over the people to its side.” As an example of how people had responded well, he described the recent escalation of the refugee crisis, and corresponding offers from people in Europe to give homes to fleeing Muslims, as “a blow to Isis”.Deeyah Khan is an Emmy award-winning documentary film-maker, whose most recent project, Jihad, involved two years of interviews with and filming former Islamic extremists. She says, “The Islamic State does not want us to open our doors to their refugees. It wants them to be hopeless and desperate. It does not want us to enjoy ourselves with our families and friends in bars and concert halls, stadiums and restaurants. It wants us to huddle in our houses, within our own social groups, and close our doors in fear.”2Philip McKibbin says that we should be wary of allowing our emotions to dictate the ways in which we respond to terrorism. “Terrorists want us to feel shock, outrage, insecurity … A loving response to terrorism would be proactive, rather than reactive. It would see us responding to the causes of terrorism, rather than concerning ourselves disproportionately with terrorist actions.”3The main causes of terrorism are humiliation and revenge. When you do the math, it is a painful fact that ‘legitimate’ states enact much more violence worldwide than non-state terror groups do. This does not excuse terrorist action, but it does explain it.<h3 style="text-align:justify;">Effective strategies</h3>What steps could governments take to defuse international terrorism? It could be to immediately adopt genuinely fair and peaceful processes in their dealings with other peoples. This strategy would deprive terror groups of one of their most compelling justifications for violence.4Nothing should be done which supports the image of the terrorist as a heroic warrior defending the interests of the people. When the media consistently feature terrorists on their front pages, they can see themselves as global celebrities. Other young men then naturally crave such oxygen of publicity, even if it costs them their lives. Leaders need to orchestrate a cohesive and coordinated&nbsp;program to educate media editors. Denying airspace would work far better to minimise the glamour of brutality.<h3 style="text-align:justify;">Do what terrorists fear: unite</h3>In ‘Rising Women Rising World’ we ask ourselves the hardest question, and the one most likely to provoke ridicule: what could be done to bring the young warriors of ISIL into the embrace of compassion, showing them that we need to move beyond the power struggles that have caused such misery for humanity for thousands of years? If we go on as we have done, there may be no earth to dominate.5If we are ridiculed for proposing a compassionate response to terror, we can recall Abraham Lincoln’s response to someone who accused him of taking too conciliatory an approach in dealing with the South. “Madam,” he said, “do I not destroy my enemies when I make them my friends?”<hr><h5 style="text-align:center;">We need to move beyond the power struggles that have caused such misery for humanity for thousands of years. If we go on as we have done, there may be no earth to dominate.</h5><hr>Love requires us to think of terrorists as people. It encourages us to understand that their actions, however hateful, come from a place of grievance, humiliation and isolation. It asks us to believe that their pain, and the pain that so many other people are feeling in this time of terror, is not insurmountable. That collectively, we are able to overcome it.<h3 style="text-align:justify;">Build bridges: empower local people</h3><img src="https://cdn-prod-static.heartfulness.org/love_in_a_time_of_hatred_1_img_2b6a57631e.png?updated_at=2023-04-03T06:18:13.153Z" alt="love-in-a-time-of-hatred">The British government knows, from the experience in Northern Ireland, that what finally brought 30 years of terror to an end was not the application of superior force. It was the building of bridges, listening, patient mediation, respect and negotiation. Senator George Mitchell, who played a major part in the eventual Good Friday Agreement, said: “I will listen for as long as it takes”.6Over the past decade, ‘Peace Direct’7&nbsp;has learned that local people have the power to find their own solutions to conflict, which turn out to be the best way to break recurrent cycles of violence and make peace last. One lesson we have learned from our local partners is the importance of helping people at risk to feel part of their communities, thereby turning away from extremism. While this might seem like a liberal platitude in the face of&nbsp;serious violence, it is in reality hard, dangerous and dedicated work. And&nbsp;it can have remarkable results. For example, an award-winning counter-radicalization&nbsp;project in Pakistan, begun in 2014, has reached almost&nbsp;4,000 ‘at risk’ young people.8<img src="https://cdn-prod-static.heartfulness.org/love_in_a_time_of_hatred_2_img_34a3f28052.jpg?updated_at=2023-04-03T06:18:53.766Z" alt="love-in-a-time-of-hatred-2-img"><h3 style="text-align:justify;">Women’s voice in dealing with violence</h3>A decade ago, a group of women made a careful analysis of the root causes of political violence, revealing the persistent influence of powerlessness, exclusion, trauma and humiliation. They proposed proven practical steps that could be taken in Iraq, Israel and Palestine, and in our own towns and cities.9<hr><h5 style="text-align:center;">Women want peace because they give birth to life. We have a natural longing to protect, heal and make whole. We have trained ourselves to listen, knowing that the capacity to give another person our full attention is the fastest and most effective way to resolve conflict.</h5><hr>Ten years later, in this current serious situation,&nbsp;we are not simply arguing for a more sparing use&nbsp;of military force, we are arguing that any armed&nbsp;intervention should be preceded and followed by a&nbsp;much wider range of strategies designed to address&nbsp;both the causes and effects of violence.Women want peace because they give birth to life. We have a natural longing to protect, heal and make whole. We have trained ourselves to listen, knowing that the capacity to give another person our full attention is the fastest and most effective way to resolve conflict.Most of us say we want peace, but we don’t put our skills and our imagination to work on the challenge. Peace building comes low down on the priority list in comparison to war, certainly for spending. We don’t have a budget or a government department for peace, whereas we do have both for war, even if we call it defence.It is perfectly possibly to develop strategies to dissolve terrorism. It requires intention and a budget, plus courage, determination and compassion, from the top down and from the bottom up. This is what human beings are capable of.Resources:<code>1https://www.theguardian.com/commentisfree/2015/nov/16/isis-bombs-hostagesyria-islamic-state-paris-attacks</code>2Exposure – Jihad: A British Story’ aired on ITV1<code>3https://www.opendemocracy.net/transformation/ philip-mckibbin/hijacked-emotions-fighting-terrorismwith- love&nbsp;</code>4Ibid.<code>5‘Rising Women Rising World’ serves to build&nbsp;a vibrant community of women on all continents&nbsp;who take responsibility for pioneering a&nbsp;possible future. https://www.risingwomenrisingworld.org/envisaging-the-future/</code>6 Personal communication from Dr Mo Mowlam,&nbsp;11 May 2004.7&nbsp;www.peacedirect.org8 www.awaregirls.org&nbsp;9&nbsp;Rifkind &amp; Elworthy, Making Terrorism History, London, Random House, 2006, pp. 60-89.<hr><hr><h4 style="text-align:center;">Article by&nbsp;SCILLA ELWORTHY</h4><hr>

Home› Contributors