English Literature – Articles ☆ Meditate Like The Buddha # 11: Developing Wisdom ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha # 11: Developing Wisdom ☆

Lesson 9

The purpose of meditation extends beyond concentration. Its ultimate aim is to:

  • See things as they truly are.
  • Develop wisdom.
  • Let go of defilements.
  • End suffering.
  • Embrace renunciation.

Meditation cultivates wisdom, and wisdom diminishes without consistent practice. Therefore, heedfulness is essential. One must meditate regularly to sustain this inner growth.

Contemplations of Wisdom

By now, you are well-practised in observing your breath, feelings, and mind. Begin your session by meditating for 20 to 30 minutes, focusing on these elements. Then, transition to contemplations of wisdom.

Observing Impermanence

As you breathe in and out, reflect on the impermanence of physical and mental phenomena:

  • Breathe in, focusing on impermanence. Breathe out, focusing on impermanence.
  • Ever mindful, breathe in; mindful, breathe out.

The five aggregates of clinging are:

  • Form
  • Feeling
  • Perception
  • Volitional activities
  • Consciousness

Understand that each of these is impermanent. What is impermanent is inherently tied to suffering. Therefore, do not cling to these phenomena.

Realising the Nature of Existence

  • All conditioned phenomena are impermanent.
  • All conditioned phenomena are suffering.
  • All conditioned phenomena are non-self.
  • Nothing is worth clinging to.
  • Directly know all things as they are.

Fading Away of Formations

As you breathe, contemplate the fading away of mental and physical formations:

  • Breathe in, focusing on fading away. Breathe out, focusing on fading away.
  • Ever mindful, breathe in; mindful, breathe out.

Specifically, reflect on the fading away of the following:

  • Craving: Breathing in, focus on its fading; breathing out, let it fade away.
  • Aversion: Breathing in, focus on its fading; breathing out, let it fade away.
  • Ignorance: Breathing in, focus on its fading; breathing out, let it fade away.
  • Ever mindful, breathe in; mindful, breathe out. Fully aware, ardent, and mindful.

Concluding the Session

With a relaxed body and mind, conclude your meditation by cultivating loving kindness:

  • May all beings be happy, be peaceful, be liberated.

When you are ready, gently open your eyes and emerge from meditation, carrying the insights and peace of your practice into your daily life.

♥ ♥ ♥ ♥

Please click on the following links to read previously published posts “Meditate Like The Buddha: A Step-By-Step Guide” 👉

☆ Meditate Like The Buddha #1: A Step-By-Step Guide ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #2: The First Step ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #3: Watch Your Breath ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #4: Relax Your Body ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #5: Cultivate Loving kindness ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 6: Experience your feelings ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 7: Tranquilize Mental Formations☆ Mr. Jagat Singh Bisht ☆

English Literature – Articles ☆ Meditate Like The Buddha # 8: Midway Recap ☆ Mr. Jagat Singh Bisht ☆

English Literature – Articles ☆ Meditate Like The Buddha # 9: Experience Your Mind ☆ Mr. Jagat Singh Bisht ☆

English Literature – Articles ☆ Meditate Like The Buddha # 10: Liberate the Mind ☆ Mr. Jagat Singh Bisht ☆

 

© Jagat Singh Bisht

Laughter Yoga Master Trainer

FounderLifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM

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English Literature – Articles ☆ Meditate Like The Buddha # 10: Liberate the Mind ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha # 10: Liberate the Mind ☆

Lesson 8

As per your practice so far, you began by watching your breath, progressed to experiencing your feelings, and then moved on to experiencing your mind. Now, it is time to advance further and liberate the mind.

Concentrating the Mind

  • Breathe in, concentrating the mind. Breathe out, concentrating the mind.

By now, you have cultivated the practice of concentration by observing your breath at the nostrils. You are ready to deepen your concentration further.

  • Focus your mind with stability, avoiding all movements.
  • Develop single-pointed concentration on the breath.
  • Allow your concentration to become sharp and intense, with the mind fully aware of the breath, here and now.

Remain in this state for a while:

  • Breathe in, concentrating the mind. Breathe out, concentrating the mind.
  • Ever mindful, breathe in; mindful, breathe out.

Liberating the Mind

  • Breathe in, liberating the mind. Breathe out, liberating the mind.

Free your mind from fear, anxiety, and stress. Let go of clinging and judgement. Release attachments to joy or sorrow, and allow the mind to experience equanimity.

  • Fully aware, breathe in; fully aware, breathe out.

Cultivating Liberation Through Noble Qualities

You can cultivate and develop the mind for liberation by practising:

  • Equanimity
  • Loving Kindness
  • Compassion
  • Altruistic Joy

Let your mind dwell in these sublime states as you breathe:

  • Breathe in, experiencing equanimity; breathe out, experiencing equanimity.
  • Breathe in, feeling loving kindness for all; breathe out, feeling loving kindness for all.
  • Breathe in, feeling compassion; breathe out, feeling compassion.
  • Breathe in, full of altruistic joy; breathe out, full of altruistic joy.

Completing the Practice

As you reach the culmination of this step:

  • Breathe in, liberating the mind; breathe out, liberating the mind.
  • Ever mindful, breathe in; mindful, breathe out.

Conclude your meditation by extending loving wishes to the universe:

  • May all be happy, be peaceful, be liberated.

When ready, gently open your eyes and emerge from meditation, carrying the serenity and freedom of your practice into your daily life.

♥ ♥ ♥ ♥

Please click on the following links to read previously published posts “Meditate Like The Buddha: A Step-By-Step Guide” 👉

☆ Meditate Like The Buddha #1: A Step-By-Step Guide ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #2: The First Step ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #3: Watch Your Breath ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #4: Relax Your Body ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #5: Cultivate Loving kindness ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 6: Experience Your Feelings ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 7: Tranquilize Mental Formations☆ Mr. Jagat Singh Bisht ☆   

 

© Jagat Singh Bisht

Laughter Yoga Master Trainer

FounderLifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM

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English Literature – Articles ☆ Meditate Like The Buddha # 9: Experience Your Mind ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha # 9 : Experience Your Mind ☆

Lesson 7

After contemplating the body and feelings, the next step in your journey is the contemplation of the mind. This practice should be attempted after spending 20 to 30 minutes watching your breath and experiencing your feelings.

Observing the Mind

  • Be aware of your mind as you breathe in and out.
  • Breathe in, experiencing the mind. Breathe out, experiencing the mind.
  • Always mindful, breathe in; mindful, breathe out.

The mind precedes all things. Everything you say or do first arises as a thought in the mind. A well-trained mind is a treasure, unlocking a profound source of inner happiness through meditation. By cultivating and purifying the mind, you can discover a deep reservoir of joy within.

  • Breathe in, experiencing the mind. Breathe out, experiencing the mind.

Watching Thoughts

The mind is naturally filled with thoughts. These thoughts may be:

  • Wholesome,
  • Unwholesome, or
  • Neither wholesome nor unwholesome.

Simply observe your thoughts dispassionately, as a spectator. Let them come and go without clinging to or labelling them. Watch them as you would clouds passing through the sky. Let them drift away naturally, like clouds in the rainy season.

  • As you inhale, experience your mind. As you exhale, experience your mind.

Experiencing the Mind’s State

Your mind may be agitated, calm, or neutral. Whatever its state, observe it as you breathe in and out.

Practising noble silence for a couple of hours daily can greatly enhance your ability to concentrate. Regular meditation, performed step-by-step—watching your breath, experiencing your body, feelings, and mind—leads to a deeply focused mind.

  • Always mindful, breathe in; mindful, breathe out.

Keep away from distractions and focus your awareness around your nostrils, observing your breath with full attention and mindfulness.

Gladdening the Mind

As your practice progresses, your body becomes relaxed, feelings subside, and your mind attains peace.

  • Breathe in, gladdening the mind. Breathe out, gladdening the mind.

Cultivate loving kindness, compassion, altruism, and equanimity to gladden the mind. This helps nurture a gentle happiness that arises naturally from a calm body and serene mind.

  • As you inhale, experience the gentle happiness of the mind.
  • As you exhale, experience the gentle happiness of the mind.

Concluding the Practice

With tranquillity in your heart, conclude your session by praying for the welfare of all:

  • May all be happy, be peaceful, be liberated.

When you are ready, gently open your eyes and emerge from meditation, carrying forward the joy and serenity of your practice into your daily life.

♥ ♥ ♥ ♥

Please click on the following links to read previously published posts “Meditate Like The Buddha: A Step-By-Step Guide” 👉

☆ Meditate Like The Buddha #1: A Step-By-Step Guide ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #2: The First Step ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #3: Watch Your Breath ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #4: Relax Your Body ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #5: Cultivate Loving kindness ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 6: ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 7: Tranquilize Mental Formations☆ Mr. Jagat Singh Bisht ☆   

 

© Jagat Singh Bisht

Laughter Yoga Master Trainer

FounderLifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM

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English Literature – Articles ☆ Meditate Like The Buddha # 8: Midway Recap ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha # 8 : Midway Recap☆ Mr. Jagat Singh Bisht ☆

Midway Recap

We are now midway through learning the basic steps of mindfulness of breathing meditation. While this foundational journey has a clear structure, the practice of meditation itself is a lifelong endeavour, deepening over time.

Let us take a moment to recap what we have learned so far. A brief reflection will help us connect any missing links and prepare us to move forward with clarity and confidence.

The Journey So Far

  1. Establishing a Stable Sitting Posture:
    • We began by sitting with legs folded crosswise, ensuring a stable and comfortable position.
    • With the spine erect and head aligned, we took a few moments to settle down.
  2. Mindfulness of Breathing:
    • Once settled, we started observing our breath.
    • Ever mindful, we breathe in. Mindful, we breathe out.
    • This mindfulness of breathing remains central throughout our meditation practice.
  3. Experiencing and Relaxing the Body:
    • We directed our awareness to the entire body, moving from head to toes.
    • Gradually, we learned to relax the body as we breathed in and out.
    • Initially, these steps required more time, but with practice, we now complete them within five to ten minutes, allowing us to focus more deeply on the breath at the nostrils.
  4. Contemplations of the Body:
    • These early steps formed the basis for deeper contemplations of the body, preparing us to explore our feelings.

Progressing to Feelings and Mental Formations

  1. Experiencing Feelings:
    • With full awareness and as mere spectators, we experienced our feelings—pleasant, unpleasant, and neutral.
    • We explored rapture and pleasure as they arose with a peaceful mind, even if these were gentle or mild sensations.
  2. Watching Mental Processes:
    • Observing mental formations became the next stage. We learned to simply watch and let them pass without reacting or analysing.
    • Tranquilizing these mental formations brought calmness and clarity.
  3. Cultivating Loving Kindness:
    • We integrated the practice of loving kindness and compassion towards all living beings into our meditation.
    • With a relaxed body and tranquil mind, we prayed for the welfare of all:
      • May all be happy, be peaceful, be liberated.
    • This daily act of goodwill, performed towards the end of each session, deepened the meaningfulness of our practice.Moving Forward

Slowly and steadily, we are advancing towards our goal. While the structured nature of this journey may sometimes feel repetitive, it is this systematic approach that provides a strong foundation for deeper practice and long-term benefits.

Each step we have practised so far strengthens our ability to remain mindful and present. The integration of loving kindness ensures that our meditation is not just a personal practice but also a source of positivity for the wider world.

As we prepare for the next stage, let us reaffirm our commitment to this path and continue with patience and perseverance. When we close our daily practice, we gently open our eyes and carry forward the serenity and compassion cultivated in meditation into our everyday lives.

♥ ♥ ♥ ♥

Please click on the following links to read previously published posts “Meditate Like The Buddha: A Step-By-Step Guide” 👉

☆ Meditate Like The Buddha #1: A Step-By-Step Guide ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #2: The First Step ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #3: Watch Your Breath ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #4: Relax Your Body ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #5: Cultivate Loving kindness ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 6: ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 7: Tranquilize Mental Formations ☆ Mr. Jagat Singh Bisht ☆   

© Jagat Singh Bisht

Laughter Yoga Master Trainer

FounderLifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM

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English Literature – Articles ☆ Meditate Like The Buddha # 7: Tranquilize Mental Formations ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha # 7: Tranquilize Mental Formations ☆ Mr. Jagat Singh Bisht ☆

Lesson 6

Over the past few days, you have practised experiencing your feelings during meditation. Feelings tied to the past, present, or future often give rise to mental processes. These may include feelings of hatred, ill will, or fear, as well as love, goodwill, or hope. From these feelings, perceptions develop and influence our mental state.

Observing Mental Processes

Be mindful of your mental processes as you breathe in and out.

  • Breathe in, experiencing mental formations. Breathe out, experiencing mental formations.

You may notice wholesome mental formations such as tranquillity, equanimity, or concentration. Alternatively, you might experience unwholesome formations like craving, hatred, or confusion. Simply observe these mental formations and let them pass without becoming involved or analysing them.

  • Ever mindful, breathe in. Mindful, breathe out.

Recognising Mental Formations

You may encounter emotions like anger, resentment, or jealousy. At other times, feelings of restlessness, laziness, or distraction may arise. Fear, anxiety, or despair could also surface. Allow yourself to experience these formations without reacting to them.

  • Experience the mental formations for a while, then let them go.
  • Let the formations cool down naturally.
  • Breathing in, experience the mental formations. Breathing out, experience the mental formations.

With time, these mental formations will start to diminish. They are transient and will wane as you continue to observe them without attachment.

Tranquilizing Mental Formations

  • Breathe in, tranquilizing mental formations. Breathe out, tranquilizing mental formations.

Calm the mental formations as you breathe in and out. Allow them to settle and dissolve, bringing your mind to a state of peace.

  • Ever mindful, breathe in. Mindful, breathe out.

Integrating the Practice

Just as you practised observing your breath and feelings over time, dedicate several days to experiencing your mental formations. With practice, you will develop the ability to relax not only your body but also your feelings and thoughts.

As this ability deepens, your stress levels will diminish, and you will experience a growing sense of calm and serenity.

Concluding the Session

With a relaxed body and tranquil mind, extend loving wishes to the universe:

  • May all be happy, be peaceful, be liberated.

When you are ready, gently open your eyes and emerge from meditation, carrying the serenity of your practice into your daily life.

Please click on the following links to read previously published posts “Meditate Like The Buddha: A Step-By-Step Guide” 👉

☆ Meditate Like The Buddha #1: A Step-By-Step Guide ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #2: The First Step ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #3: Watch Your Breath ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #4: Relax Your Body ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha #5: Cultivate Loving kindness ☆ Mr. Jagat Singh Bisht ☆

☆ Meditate Like The Buddha # 6: ☆ Mr. Jagat Singh Bisht ☆

© Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

Founder:  LifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM ≈

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English Literature – Articles ☆ Meditate Like The Buddha # 6: Experience Your Feelings ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha # 6: Experience Your Feelings ☆ Mr. Jagat Singh Bisht ☆

Lesson 5

Through regular practice, you have learned to settle into a comfortable meditative posture and observe your breath within minutes. You can now experience and relax your entire body as you breathe in and out with ease.

Progress through these steps steadily. As your practice deepens, you will find that the initial steps take less time, allowing you to focus more on the new techniques you integrate. Remember, when learning a new step, dedicate extra time to fully understand and incorporate it into your practice.

Observing Your Feelings

Be mindful of your feelings as you breathe in and out.

  • Breathe in, experiencing your feelings. Breathe out, experiencing your feelings.
  • Ever mindful, breathe in. Mindful, breathe out.

The feelings you experience may be pleasant, unpleasant, or neutral. Each meditation session will bring different emotions. Accept this variability without judgment.

  • Observe your feelings as a spectator.
  • Avoid becoming involved or analysing them.
  • Simply experience the feelings as they arise and pass.

Non-Reaction to Feelings

As you breathe, experience your feelings without reacting to them. Understand that feelings are transient; they come and go. When your body relaxes and your mind stills, the intensity of your feelings often subsides naturally.

  • Breathe in, experiencing your feelings. Breathe out, experiencing your feelings.

Discovering Inner Joy

When the body is fully relaxed and the mind is quiet, a pleasant feeling of joy may arise from within. This marks the beginning of a blissful experience.

  • Breathe in, experiencing rapture. Breathe out, experiencing rapture.
  • Breathe in, experiencing pleasure. Breathe out, experiencing pleasure.

Rapture and pleasure emerge after achieving deep concentration through close observation of your breath. Relaxation and mindfulness pave the way for these uplifting emotions.

If you find it difficult to experience rapture or pleasure, gently recall a recent moment of shared happiness or joy. Relive that feeling as you breathe in and out, allowing it to infuse your meditation.

  • Experience bliss as you breathe in and as you breathe out.

Embracing Bliss

  • Always mindful, breathe in. Mindful, breathe out.
  • Relax and let go of stiffness.
  • Feel happiness and enjoy your meditation.

Closing the Practice

Conclude your session by cultivating loving kindness and compassion for all beings:

  • May all be happy, be peaceful, be free.

Gently open your eyes and emerge from meditation, carrying the warmth of your practice into your daily life.

© Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

Founder:  LifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM ≈

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English Literature – Articles ☆ Meditate Like The Buddha #5: Cultivate Loving kindness ☆ Mr. Jagat Singh Bisht ☆

By Hemant Bawankar2 Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha #5: Cultivate Loving Kindness ☆ Mr. Jagat Singh Bisht ☆

Lesson 4

Cultivate Loving Kindness

You have learned and practised sitting in a stable posture for meditation, watching your breath, and experiencing and relaxing your body as you breathe in and out. Once your body is relaxed and your mind calm, the next step is to devote time to cultivating feelings of loving kindness and compassion for all living beings.

Towards the end of your meditation, set aside five to ten minutes to wish happiness and peace for everyone. Make this an integral part of your daily practice before rising from meditation.

Understanding Loving Kindness

Loving kindness is the heartfelt desire for the welfare and happiness of all beings. The practice of loving kindness meditation, known as metta bhavana, nurtures feelings of friendliness, goodwill, and non-violence in your heart, while dispelling anger, hatred, and negativity.

With a pure heart, free from ill-will and hatred, recite these wishes:

  • “May all creatures, all living things, all beings one and all, experience good fortune only. May they not fall into harm.”

Cultivate goodwill and friendliness towards all beings, whether big or small, strong or weak—birds, animals, insects, and human beings alike. Pray for the welfare of all:

  • May all be happy, be peaceful, be liberated.
  • Let there be no pain, misery, or suffering in the universe.
  • May all be free from disease.

The Transformative Power of Loving Kindness

As you develop feelings of love, kindness, altruism, and compassion, negative emotions like hatred, animosity, and ill-will gradually fade. Your heart fills with warmth and generosity. This practice fosters peace and tranquillity within and creates positive energy around you.

Make loving kindness a regular feature of your meditation routine. When you wish others well, you cultivate serenity in your own mind.

Sending out vibrations of loving kindness and compassion completes and enriches your meditation practice. It’s a simple yet profound act: with a still mind, wish happiness, peace, and the end of suffering for all sentient beings.

The Four Divine Abodes

Loving kindness, compassion, altruistic joy, and equanimity are known as the four divine abodes. These sublime and noble qualities provide a foundation for how we interact with all living beings and offer answers to the challenges we face in life.

  • These are the great removers of tension, the great peacemakers in social conflicts, and the great healers of the wounds borne in life’s struggles.
  • They purify the heart and transform undesirable qualities such as delusion, greed, and negativity into states of positivity and balance.
  • They help heal anger, hatred, loneliness, sorrow, and unhealthy attachments.

Closing the Practice

Conclude your session by wishing:

  • May all be happy, be peaceful, be liberated.

Gently open your eyes and emerge from meditation, carrying forward the feelings of loving kindness and compassion into your daily life.

© Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

Founder:  LifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM ≈

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English Literature – Articles ☆ Meditate Like The Buddha #4: Relax Your Body ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha #4 : Relax Your Body ☆ Mr. Jagat Singh Bisht ☆

Lesson 3

You have been practising watching your breath for some time now. Throughout the course of meditation, the practice of mindfulness on the incoming and outgoing breath remains essential.

  • Ever mindful, breathe in. Mindful, breathe out.

Building on Previous Steps

Meditation is a systematic practice, learned step by step. These steps are not isolated; each builds upon the foundation laid by the previous ones.

Always begin by sitting with your legs folded crosswise, maintaining a stable posture, and watching your breath. Gradually, we will integrate new layers into this practice.

Becoming Aware of Your Body

As you breathe in and out, bring awareness to your entire body.

  • Breathe in, experiencing the whole body. Breathe out, experiencing the whole body.

Keeping your eyes closed, scan your body inwardly, moving your awareness from the top of your head to the tips of your toes, and back again.

  • As you breathe in, observe the body parts from top to bottom, and then from bottom to top.
  • As you breathe out, repeat the process.

Do not linger or concentrate on any specific part. Simply let your awareness move slowly and steadily. Throughout this process, maintain mindfulness of your breath—both incoming and outgoing.

Relaxing the Body

As your awareness moves through the body:

  • Breathe in, relaxing the whole body. Breathe out, relaxing the whole body.

When transitioning from one body part to another, consciously relax the area. Let go of any tension.

  • Relaxing your body, breathe in. Relaxing your body, breathe out.

Integration

By now, you should be able to observe your entire body inwardly, with your eyes closed, while simultaneously watching your breath. As you breathe in and out, cultivate the ability to relax your body completely.

Practice this exercise for 10 to 15 minutes.

  • Ever mindful, breathe in. Mindful, breathe out.

Exiting the Practice

When you are ready, gently open your eyes and emerge from meditation.

Structuring Your Practice

As you advance in your practice, you may divide your meditation session as follows:

  1. Sitting in a stable position with eyes closed: 5 minutes
  2. Watching your breath: 10 minutes
  3. Becoming aware of your whole body: 5 minutes
  4. Relaxing your whole body: 10 minutes

Total time: 30 minutes

This is a suggested framework for beginners. Feel free to adjust it to suit your comfort and progress. Flexibility is key.

© Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

Founder:  LifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM ≈

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English Literature – Articles ☆ Laughter Therapy for cancer patients: A Journey of Healing and Joy ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Laughter Therapy for cancer patients: A Journey of Healing and Joy ☆ Mr. Jagat Singh Bisht ☆

1st February 2025 was a day of deep fulfilment and profound connection. My wife, Radhika Bisht, and I, Jagat Singh Bisht, both Laughter Yoga Master Trainers, had the privilege of conducting a Laughter Therapy session for cancer patients at the renowned Choithram Hospital & Research Centre auditorium in Indore, Madhya Pradesh, India.

The room was filled with patients and survivors, accompanied by their caregivers, all seeking solace and hope. They looked to their doctors, nutritionists, physiotherapists, and nursing staff for guidance and strength. Yet, behind their silent expectations, we could sense the weight of their struggles.

At the outset, setting the tone for the session was a challenge. The room bore a sombre atmosphere, heavy with uncertainty. However, we knew that where words might falter, laughter could heal.

We introduced them to laughter therapy, explaining its incredible health benefits, particularly for cancer patients. To inspire hope, we shared stories of resilience—Norman Cousins’ revolutionary insights in Anatomy of an Illness, Patch Adams’ Clown Therapy, and Otto Warburg’s groundbreaking research on oxygen supply to human cells. We recounted the remarkable journey of Desmond Nicholas from Melbourne, who battled colon cancer relapse with laughter therapy, having met Dr Madan Kataria, the founder of Laughter Yoga, in Bengaluru and us in Indore in 2011.

What began with hesitation soon transformed into enthusiasm as we guided them through the structured steps of Laughter Yoga—clapping and chanting, deep breathing, childlike playfulness, and laughter exercises. With every passing moment, their smiles grew wider, their laughter more uninhibited.

The response was overwhelming. Witnessing their spirit rise, we immersed them in a wide range of laughter exercises: Greeting Laughter, Milkshake Laughter, Mobile Laughter, Lion Laughter, Bird Laughter, Calcutta Laughter, Age Laughter, Laughter Point, Hearty Laughter, Tak Jhoom Laughter, Argument Laughter, Time to Laugh, Laughter Cream, Silent Laughter, and Gradient Laughter. As laughter filled the hall, so did a palpable sense of release—of burdens momentarily set aside, of suffering lightened by shared joy.

Towards the end, we led them into a soothing laughter meditation and deep humming, culminating in the closing ritual—our laughter yoga prayer for health, happiness, and world peace, extending to all corners of the world.

The energy was contagious. Even those outside the immediate session—the photographers, reporters, volunteers, and technical staff—found themselves drawn in, unable to resist the infectious joy of the moment.

The ultimate litmus test of the session came not just in the laughter but in the standing ovation that followed. Tears welled up in the eyes of many as they expressed their gratitude, their hearts lighter than before. We were overwhelmed by the depth of their response.

A meaningful life is a life of service. When we give beyond ourselves, we create something deeply purposeful. This session reaffirmed that happiness multiplies when shared, and healing becomes possible when approached with love and kindness.

This was our first complete session after the disruptions of Covid-19, conducted at the invitation of Dr Suruchi Singh, Radiation Oncologist, and Dr Rajesh Patidar and Dr Vikas Asati, Doctors of Medicine in Oncology. The session was deeply appreciated by Dr Sunil Chandiwal, Director, and Sumit Nandedkar, CEO, who recognised the significance of laughter in holistic healing.

Anil Kumar Lakhwani, Deputy Director of Health Services, and Mukesh Sharma, Public Relations Officer, pledged to begin their days with at least a couple of laughter exercises—a testament to the impact of the session.

The hall was packed with cancer patients, survivors, caregivers, doctors, physiotherapists, dieticians, nursing staff, and medical students, all united in this joyful experience. We are immensely grateful to the Oncology Department of Choithram Hospital & Research Centre for this invitation. The memory of this day will remain etched in our hearts for a long time.

Giving our best, witnessing the gratitude in their eyes, and feeling the profound fulfilment of service—this is why we do what we do.

As we approach World Cancer Day on 4th February 2025, may we all be reminded that laughter is not just an expression of joy, but a powerful medicine for the soul. 

🌹🌸💐🙏😄 🤣

© Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

Founder:  LifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM ≈

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English Literature – Articles ☆ Meditate Like The Buddha #3: Watch Your Breath ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

☆ Meditate Like The Buddha #3: Watch Your Breath ☆ Mr. Jagat Singh Bisht ☆

Lesson 2

Watch Your Breath

You are now able to sit in a stable posture. Your legs are folded crosswise, the spine is erect, and the head is held straight. You are comfortable and relaxed, aware of your surroundings, and attuned to your body.

Observing the Breath

Watch your breath.

Be aware of the sensation of the breath around your nostrils as you breathe in and out.

  • Mindfully breathe in. Mindfully breathe out.

If your breath feels subtle and hard to notice, take a few deep breaths. Pay attention to the incoming and outgoing breath at the two doorways of your nostrils. This is the in-breath, and this is the out-breath. Be aware of each breath as it flows in and out.

Focus your attention around the nostrils, like a watchman at the entrance of an apartment, observing each visitor who enters or leaves. Allow no breath to pass unnoticed.

Natural Breathing

Do not attempt to regulate your breath in any way. Simply observe your natural breath as it is. Be an observer, a silent spectator. Watch your breath as you inhale and as you exhale.

  • Breathing in long, recognise: I am breathing in long.
  • Breathing out long, recognise: I am breathing out long.
  • Breathing in short, recognise: I am breathing in short.
  • Breathing out short, recognise: I am breathing out short.

If the in-breath feels cool, acknowledge it as cool. If the out-breath feels warm, acknowledge it as warm. Watch your breath with focused intent.

If the breath is shallow, know: it is shallow. If it is deep, know: it is deep.

  • Mindfully breathe in. Mindfully breathe out.

Addressing Wandering Thoughts

It is natural for the mind to wander as you begin meditating. Do not be discouraged.

If your mind drifts, gently guide your attention back to your breath at the nostrils. If it happens again, return your focus to your breath, always with patience and kindness.

Watching the breath as it moves in and out dispels distractions and nurtures concentration. With consistent practice, your concentration will grow deeper and steadier.

Building the Practice

Begin with sessions of 15 to 20 minutes, gradually increasing the duration as you grow more comfortable. Remember, your task is not to manipulate the breath but to observe it in its natural state.

  • Always mindful, breathe in. Mindfully, breathe out.

When you are ready, gently open your eyes and emerge from meditation.

A Strong Foundation

Focusing on the in-breath and out-breath develops concentration. Dedicate yourself to this practice for a couple of weeks. As you become comfortable, you will be ready to progress to the next step.

Do not rush. The more time you invest in this foundational step, the stronger your base will be for higher stages of meditation.

© Jagat Singh Bisht

(Master Teacher: Happiness & Well-Being, Laughter Yoga Master Trainer, Author, Blogger, Educator, and Speaker.)

Founder:  LifeSkills

A Pathway to Authentic Happiness, Well-Being & A Fulfilling Life! We teach skills to lead a healthy, happy and meaningful life.

The Science of Happiness (Positive Psychology), Meditation, Yoga, Spirituality and Laughter Yoga. We conduct talks, seminars, workshops, retreats and training.

≈ Editor – Shri Hemant Bawankar/Editor (English) – Captain Pravin Raghuvanshi, NM ≈

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