English Literature – Articles ☆ Meditate Like The Buddha # 14: A Lifetime’s Work ☆ 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 # 14: A Lifetime’s Work ☆

Meditation is a lifelong journey. It is simple, yet not easy. It requires discipline, patience, and perseverance.

The Path So Far

Your journey of a thousand miles is well begun. You have learned and practised the foundational steps of mindfulness of breathing meditation, also known as Anapana meditation. This was the very practice through which the Buddha attained enlightenment.

Meditation consists of four main sections:

  • Contemplations of the body
  • Contemplations of feelings
  • Contemplations of the mind
  • Contemplations of wisdom

Each section contains four contemplations, making sixteen contemplations in total. Learning these basics is just the beginning. To truly benefit, you must go deeper.

Refining Your Practice

  • Observe your breath more closely, with increased awareness and ardency.
  • Develop one-pointed concentration by minutely observing your breath at the nostrils.
  • Achieving deep concentration may take hours, days, or even longer—patience is key.

Similarly, experiencing and relaxing the body requires mindful attention:

  • Begin by observing major parts of the body and gradually refine your awareness to even the smallest sensations.
  • Each day’s practice will be unique—some days, the breath may feel shallow, other days, smooth. Accept this variability with equanimity.

Exploring Feelings and Sensations

  • Feelings arise as pleasant, unpleasant, or neutral.
  • They may be joyful, sorrowful, sensuous, or spiritual.
  • Observe bodily sensations—both gross and subtle—with full mindfulness.

When negative emotions like anger arise, observe the corresponding bodily sensations. Emotions—positive, negative, or neutral—manifest physically. Ardently observe and let them pass.

Understanding the Mind

Meditation is far from dull—it cultivates joy and inner happiness.

  • Exploring the mind is a profound journey. Do not get stuck; keep moving.
  • Observe your thoughts without attachment. Be a spectator.
  • Free your mind from craving, aversion, and ignorance.

Deepening Wisdom

The contemplation of wisdom is a lifetime’s work.

  • Begin by contemplating suffering, its origin, and the path to its cessation.
  • Reflect on impermanence, suffering, and non-self.
  • Contemplate fading away, cessation, and relinquishment.

Wisdom arises not from blind belief but from direct experience. Continue refining your understanding through consistent practice.

Fruits of Deep Meditation

Deep meditation leads to deep insights:

  • Concentration and serenity are the initial experiences.
  • With deep concentration, wisdom naturally follows.
  • Progressively, defilements are removed and wholesome qualities cultivated.

Cultivate virtues like loving kindness, compassion, altruism, and equanimity. Day by day, drop by drop, let these qualities fill your heart.

Commitment to Daily Practice

  • Meditate joyfully and with inner happiness.
  • Establish a consistent routine—one hour in the morning, half an hour in the evening is sufficient.

As the Buddha said:

“When mindfulness of breathing is developed and cultivated, it is of great fruit and great benefit.”

May the wisdom of the Buddha guide your meditative path.

“Over there are the roots of trees; over there, empty dwellings. Practice jhana (meditation), monks. Don’t be heedless. Don’t later fall into regret. This is our message to you.” – Buddha

♥ ♥ ♥ ♥

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

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 ☆

English Literature – Articles ☆ Meditate Like The Buddha # 12: The End of suffering ☆ Mr. Jagat Singh Bisht ☆

English Literature – Articles ☆ Meditate Like The Buddha # 13: A Summary of the Steps ☆ 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 # 13: A Summary of the Steps ☆ 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 # 13: A Summary of the Steps ☆

Here is a concise summary of the meditation steps for easy reference:

General Preparation

  • Sit with your legs folded crosswise, back straight, and eyes closed.
  • Always mindful, breathe in; mindful, breathe out.

First Tetrad: Body Group

  1. Be aware of your breath around your nostrils as you breathe in and out.
    • Breathing in long, understand: I am breathing in long. Breathing out long, understand: I am breathing out long.
    • Breathing in short, understand: I am breathing in short. Breathing out short, understand: I am breathing out short.
  2. Observe your natural breath without trying to regulate it.
  3. Be aware of your whole body as you breathe in and out.
    • Breathe in experiencing the whole body. Breathe out experiencing the whole body.
    • Breathe in relaxing the whole body. Breathe out relaxing the whole body.
  4. If your mind wanders, gently bring it back to observing your breath.
  5. Ever mindful, breathe in; mindful, breathe out.

Second Tetrad: Feelings Group

  1. Be aware of your feelings as you breathe in and out.
    • Breathe in experiencing your feelings. Breathe out experiencing your feelings.
  2. Experience specific sensations:
    • Breathe in experiencing rapture. Breathe out experiencing rapture.
    • Breathe in experiencing pleasure. Breathe out experiencing pleasure.
  3. Observe your mental processes:
    • Breathe in experiencing mental formations. Breathe out experiencing mental formations.
    • Breathe in tranquilizing mental formations. Breathe out tranquilizing mental formations.
  4. Ever mindful, breathe in; mindful, breathe out.

Third Tetrad: Mind Group

  1. Be aware of your mind as you breathe in and out.
    • Breathe in experiencing the mind. Breathe out experiencing the mind.
  2. Cultivate positive states:
    • Breathe in gladdening the mind. Breathe out gladdening the mind.
    • Breathe in concentrating the mind. Breathe out concentrating the mind.
    • Breathe in liberating the mind. Breathe out liberating the mind.
  3. Ever mindful, breathe in; mindful, breathe out.

Fourth Tetrad: Wisdom Group

  1. Contemplate the impermanence of physical and mental events:
    • Breathe in focusing on impermanence. Breathe out focusing on impermanence.
  2. Reflect on the fading away of formations:
    • Breathe in focusing on fading away. Breathe out focusing on fading away.
  3. Contemplate the cessation of suffering:
    • Breathe in focusing on cessation. Breathe out focusing on cessation.
  4. Let go of defilements:
    • Breathe in focusing on relinquishment. Breathe out focusing on relinquishment.
  5. Ever mindful, breathe in; mindful, breathe out.

Closing the Practice

  • With a pure heart, dedicate your practice to all beings:
    • May all beings be happy, be peaceful, be liberated.
  • Gently open your eyes and come out of meditation.

Suggested Routine

  • Meditate for an hour in the morning and about half an hour in the evening to deepen your practice.

♥ ♥ ♥ ♥

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

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 ☆

English Literature – Articles ☆ Meditate Like The Buddha # 12: The End of suffering ☆ 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 # 12: The End of suffering ☆ 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 # 12: The End of suffering ☆

Lesson 10

The Buddha taught the reality of suffering, its cause, and the path to its cessation:

  1. There is suffering.
  2. The cause of suffering is craving.
  3. There is a way to the end of suffering.
  4. The way to the end of suffering is the Noble Eightfold Path:
    • Right View
    • Right Intention
    • Right Speech
    • Right Action
    • Right Livelihood
    • Right Effort
    • Right Mindfulness
    • Right Concentration

Understanding Suffering

  • Suffering must be understood.
  • The source and origin of suffering must be understood.
  • The cessation of suffering must be understood.
  • The way leading to the cessation of suffering must be understood.

Suffering encompasses:

  • Birth, old age, illness, and death.
  • Sorrow, lamentation, pain, dejection, and anguish.
  • Not obtaining what one desires.
  • The five aggregates subject to clinging.

Craving is the source of suffering. When craving ceases, suffering also ceases. The Noble Eightfold Path leads to this liberation.

Contemplating the Cessation of Suffering

Let us continue meditating with the contemplations of wisdom. After reflecting on impermanence and fading away, focus on the cessation of suffering:

  • Breathe in, focusing on cessation. Breathe out, focusing on cessation.
  • Always mindful, breathe in; mindful, breathe out.

Contemplating the Removal of Taints

Progressing further in meditation, turn your focus to the removal of taints.

  • The taints must be understood.
  • The source and origin of taints must be understood.
  • The cessation of taints must be understood.
  • The way leading to the cessation of taints must be understood.

The three taints are:

  1. The taint of sensuality.
  2. The taint of existence.
  3. The taint of ignorance.

Ignorance is the root cause of these taints. When ignorance ceases, the taints also cease. The Noble Eightfold Path provides the means to achieve this.

Relinquishing Defilements

As you breathe, contemplate the relinquishment of defilements:

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

Closing the Practice

With a pure and peaceful mind, dedicate your practice to the welfare of all sentient beings:

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

When ready, gently open your eyes and emerge from meditation, carrying forward the wisdom and compassion cultivated during your practice.

♥ ♥ ♥ ♥

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

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 ☆

English Literature – Articles ☆ Meditate Like The Buddha # 11: Developing Wisdom ☆ 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 – Weekly Column ☆ Witful Warmth # 36 – The Plunder of Power, The Death of Truth, The Wound of Democracy! ☆ Dr. Suresh Kumar Mishra ‘Uratript’ ☆

By Hemant BawankarNo Comments

Dr. Suresh Kumar Mishra ‘Uratript’

Dr. Suresh Kumar Mishra, known for his wit and wisdom, is a prolific writer, renowned satirist, children’s literature author, and poet. He has undertaken the monumental task of writing, editing, and coordinating a total of 55 books for the Telangana government at the primary school, college, and university levels. His editorial endeavors also include online editions of works by Acharya Ramchandra Shukla.

As a celebrated satirist, Dr. Suresh Kumar Mishra has carved a niche for himself, with over eight million viewers, readers, and listeners tuning in to his literary musings on the demise of a teacher on the Sahitya AajTak channel. His contributions have earned him prestigious accolades such as the Telangana Hindi Academy’s Shreshtha Navyuva Rachnakaar Samman in 2021, presented by the honorable Chief Minister of Telangana, Mr. Chandrashekhar Rao. He has also been honored with the Vyangya Yatra Ravindranath Tyagi Stairway Award and the Sahitya Srijan Samman, alongside recognition from Prime Minister Narendra Modi and various other esteemed institutions.

Dr. Suresh Kumar Mishra’s journey is not merely one of literary accomplishments but also a testament to his unwavering dedication, creativity, and profound impact on society. His story inspires us to strive for excellence, to use our talents for the betterment of others, and to leave an indelible mark on the world. Today we present his satire The Plunder of Power, The Death of Truth, The Wound of Democracy!  

☆ Witful Warmth# 36 ☆

☆ Satire ☆ The Plunder of Power, The Death of Truth, The Wound of Democracy!… ☆ Dr. Suresh Kumar Mishra ‘Uratript’ ☆

The village was in a terrible state. No, no, don’t misunderstand—it wasn’t famine, farmers weren’t hanging themselves from banyan trees, unemployment wasn’t at its peak, and children weren’t dying of malnutrition. Nothing of the sort. In fact, the village was “developing!” And by development, I mean that every street was adorned with election posters, every corner was occupied by leaders yelling about progress until their throats went dry, and every wall had freshly painted slogans—“Development for All!”

Two candidates were in the race for the position of Village Head—Chaudhary Ramlal and Thakur Baldev. The villagers knew their “illustrious” pasts all too well. Last time, Ramlal had won the elections and then vanished like morning mist, reappearing only five years later to remind the village that he still existed. During his campaign, he had installed streetlights across the village. The moment the election was over, those lights flickered out, just like his promises.

Thakur Baldev, on the other hand, had an even grander vision. His only agenda was, “I’ll turn this village into a city!” He never mentioned the lack of schools, hospitals, clean water, or roads. But he did promise one thing—a liquor shop of premium quality.

The day of the elections arrived. The “sovereign” people walked towards the polling booths, their choices well-secured in their pockets. Some received a bottle of whiskey, others a saree, and the more privileged ones had a crisp 500-rupee note folded into their palms. The elders were made to swear on their ancestors that they would vote for the right candidate—for the “future” of the village.

The votes were cast, the counting began, and in the grand tradition of democracy, the one who could pull off the biggest fraud won. Thakur Baldev was declared the new Village Head.

Celebrations erupted in the village. Crackers exploded, drums thundered, and sweets were distributed. Thakur Baldev, reveling in his victory, roared, “Now, I’ll transform this village into a city!” The crowd cheered, clapped, and then returned to their crumbling homes. By the next morning, the village was back to its original state—broken roads, dry handpumps, locked schools, an abandoned hospital—but discussions on development were at an all-time high.

Within the first week, new government schemes were announced. Ten lakh rupees were sanctioned for the renovation of the Panchayat office, but somehow, the building deteriorated even further. A digital board was installed in the school, though there was no teacher to use it. Funds were allocated to repair the village drains, but the money mysteriously found its way into the Village Head’s personal treasury. The wheel of progress spun so fast that the people couldn’t keep up with it.

Some innocent villagers dared to ask questions. They were quickly told, “You wouldn’t understand. This is democracy!”

A few educated youths tried to hold the Village Head accountable. Thakur Baldev greeted them with a fatherly smile and said, “Everything I do is for your benefit!” By the next morning, those inquisitive young men found themselves politely escorted to the Panchayat office, where they were given a lesson in village politics—questioning too much was hazardous to one’s health.

Five years passed in the blink of an eye. The wheel of development kept spinning, yet the village remained exactly where it was. Then, election season arrived once more. The air was filled with new slogans, fresh promises, and the same old faces with slightly different lies. A new candidate entered the race, announcing, “I’ll turn this village into a city!” The villagers clapped yet again.

Perhaps you’ll read this and laugh. Perhaps you’ll shake your head and chuckle at the absurdity of it all. But if you truly absorb it, you might just feel a lump in your throat. Because this isn’t just the story of one village—it’s the story of an entire nation. It’s the tale of truths we conveniently forget amidst the election festivities. It’s the saga of wounds inflicted upon the people by democracy itself. And above all, it’s the chronicle of those seats of power where truth is executed every five years.

And yes, the development is still ongoing.

****

© Dr. Suresh Kumar Mishra ‘Uratript’

Contact : Mo. +91 73 8657 8657, Email : drskm786@gmail.com

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

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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 – Memoirs ☆ दस्तावेज़ # 19 – My Beloved Chemistry Teacher: Brother Frederick ☆ Shri 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.)

(This is an effort to preserve old invaluable and historical memories through e-abhivyakti’s “दस्तावेज़” series. In the words of Shri Jagat Singh Bisht Ji – “The present is being recorded on the Internet in some form or the other. But some earlier memories related to parents, grandparents, their lifetime achievements are slowly fading and getting forgotten. It is our responsibility to document them in time. Our generation can do this else nobody will know the history and everything will be forgotten.”

In the next part of this series, we present a memoir by Shri Jagat Singh Bisht Ji “My Beloved Chemistry Teacher: Brother Frederick.“)

☆ दस्तावेज़ # 19 – My Beloved Chemistry Teacher: Brother Frederick ☆ Shri Jagat Singh Bisht ☆ 

(A tribute to my beloved Chemistry teacher Bro Frederick.)

Positive psychologists Ed Diener and Robert Biswas-Diener wisely observed, “Happiness does not just exist in the present but also can be drawn from past events. Try savouring past successes, enjoyable experiences, and other golden memories by making a habit out of looking at memorabilia or trading stories with a spouse or friends.” Indeed, it is in moments of reflection that we realise how profoundly the past shapes our present.

(Brother Frederick is sitting in the first row at the extreme right. Brother John Bosco is sitting third from left in the first row.)

As I sift through the sands of memory, one golden figure stands out like a lighthouse on a dark shore—my Chemistry teacher, Brother Frederick. With unwavering gratitude, I recall how he influenced not just my education, but my entire life’s trajectory. His blessings, teachings, and unflinching faith in my potential continue to resonate, even after more than fifty years.

The Alchemy of Inspiration

My journey with Chemistry began in the sunlit corridors of St. Gabriel’s Higher Secondary School, Ranjhi, Jabalpur. The school, nestled beyond the church that bridged two educational institutions, was where my childhood dreams took flight. Among the myriad faces of teachers who guided us, it was Brother Frederick who left an indelible mark on my heart.

(My picture clicked, developed and printed by Bro Frederick in the photography club at school founded by him.)

A man of science and magic, he believed in making lessons come alive. Theory was never enough for him; he transformed Chemistry into a fascinating spectacle. I vividly remember the fete he organised, where he performed “scientific magic” that left us spellbound. Imagine this—a tub of water bursting into flames when pebbles were tossed in; jars of colourless liquid transforming into brilliant pink before fading back into clarity; and a tap seemingly suspended in mid-air, pouring water from nowhere!

It was more than just entertainment; it was a masterclass in sparking curiosity. Inspired by his passion, I pursued Chemistry all the way to a master’s degree and even embarked on research. It was his infectious enthusiasm that kindled this fire in me.

A Life Beyond the Laboratory

Brother Frederick’s influence extended far beyond the confines of the Chemistry lab. He nurtured a love for practical learning. We set up a science club, a magic club, and a photography club under his guidance. Together, we assembled telescopes, crafted small radio transmitters, and even devised substitutes for complex laboratory equipment like the Kipp’s apparatus.

I had the privilege of assisting him in the laboratory, an experience that deepened my respect for his meticulous nature. When he was transferred from Jabalpur to Patna, I joined a group of students at the railway station to bid him farewell. As the train began to move, I ran alongside it, waving madly with tears streaming down my face. That moment remains etched in my memory—a poignant farewell to a teacher who was more like a guardian angel.

A Scholar and a Gentleman

Brother Frederick was a man of immense resolve. Even as he approached middle age, he enrolled for a master’s degree in English literature, delving into the works of Keats, Shelley, Byron, and Dickens with the same fervour he showed in the laboratory. His dedication to lifelong learning was a lesson in itself.

I fondly recall how he encouraged my thirst for knowledge. When the school library received a shipment of books from Canada, students were allowed to choose two books each. I couldn’t resist picking five, and he graciously let me take them all, confident that I would make good use of them.

A Touching Reunion

Years later, in 1976, I returned to St. Gabriel’s as a Chemistry teacher. Walking into the same laboratory that Brother Frederick had so lovingly set up was surreal. I taught my students with the same passion and curiosity that he had instilled in me, and those three years remain the most fulfilling chapter of my professional life.

On one occasion, I took students on an educational trip to Patna and Kathmandu. When we arrived at Loyola School in Patna, where Brother Frederick was then posted, he rushed out to meet us. Ignoring everyone else, he called out excitedly, “Where is Jagat? Where is Jagat?” That moment was a testament to the bond we shared—a bond that time and distance could not diminish.

A Legacy of Love

In 2005, some of us from the Class of 1971 revisited our alma mater. The school welcomed us with a cultural programme and even organised a cricket match. At this reunion, I learned from the Brother Principal that Brother Frederick had passed away. The news hit me hard, but in my heart, he remains alive—his wisdom and kindness still guide me whenever life feels uncertain.

For me, Brother Frederick was more than a teacher. He was an alchemist who turned Chemistry into a way of life, a magician who made science enchanting, and a mentor who believed in the power of dreams. His lessons went far beyond the periodic table; they were about curiosity, resilience, and the joy of lifelong learning.

Even now, when I think of him, I see a gentle figure in the lab, patiently explaining concepts, his eyes twinkling with passion. And I smile, knowing that his legacy lives on—not just in me, but in every student whose life he touched.

♥♥♥♥

© Jagat Singh Bisht 

Laughter Yoga Master Trainer

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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