☆ 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” 👉
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.
(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.
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☆ 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.
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☆ 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.
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.
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 Ram Lal’s Dilemma: A Holiday Hustle….
☆ Witful Warmth# 35 ☆
☆ Satire ☆ Ram Lal’s Dilemma: A Holiday Hustle… ☆ Dr. Suresh Kumar Mishra ‘Uratript’ ☆
Once upon a time, in a quaint little town in India, there lived a diligent fellow named Ram Lal, a government clerk who spent his days shuffling papers and dreaming of holidays. The grand festivities of the year brought him immeasurable joy; he waited for them with the eagerness of a child anticipating a long-desired toy. For Ram Lal, the holidays were not mere breaks from work; they were like the sweet nectar of life, a divine blessing bestowed upon him.
One fateful day, as Ram Lal sat in his office, savoring a cup of tea and daydreaming about the upcoming festivals, his colleague Shyamu ambled over with a grin that could split a watermelon. “Ram Lal, my friend! Have you heard? This year, several festivals fall on Sundays!”
Ram Lal nearly dropped his cup in shock. “What? Which ones?” he gasped, his heart racing as if he’d just run a marathon.
Shyamu, barely containing his laughter, replied, “Republic Day, Gudi Padwa, Ram Navami… and many more!”
Ram Lal’s face fell as if someone had snatched away his beloved sweets. “This is an absolute travesty! Holidays are meant to grant us extra time off, and here they are, encroaching upon our precious Sundays!”
That evening, Ram Lal returned home, his mind a whirlpool of thoughts. With a determined spirit, he pulled out a calendar and noted the festivals that were cruelly scheduled on Sundays. “It’s just like having the rug pulled out from under you,” he muttered, filled with indignation.
The next day at work, Ram Lal rallied his coworkers to discuss this “grave injustice.” They gathered around, their faces set in determination. Together, they decided to march to their boss and demand extra holidays. After all, if one could not control the calendar, perhaps one could at least appeal to the benevolence of their superior.
Their boss, a holiday enthusiast himself, listened intently to their plight. “Listen, my friends,” he said, stroking his chin. “We cannot alter the dates of the festivals. However, I can propose to the government that when a festival falls on a Sunday, we should get Monday off instead.”
A glimmer of hope sparked in Ram Lal’s eyes. They hastily drafted a letter and sent it off to the higher-ups, dreaming of the extra days of merriment that awaited them.
Weeks passed, and at last, a response arrived from the government. The letter proclaimed, “Your proposal has been received with utmost seriousness. The government has decided that in the future, no festival shall ever fall on a Sunday! A special committee will be established to ensure that festivals always occur on weekdays!”
Ram Lal and his colleagues cheered with jubilation, their hard work seemingly paying off. Little did they know, the wheels of bureaucracy were about to spin in ways they could hardly imagine.
The special committee, comprised of scholars and astrologers, went to work. They consulted lunar calendars, mathematical equations, and even the positions of the stars to determine the new dates for each festival. Months later, the new calendar was released, and lo and behold, Diwali was now on Wednesday, Holi on Thursday, and Eid on Friday.
Ram Lal and his friends were ecstatic! Finally, they would have holidays aplenty! But as the excitement settled, a new edict emerged from the government: “Since festival dates have been rescheduled, employees will only receive leave for festivals relevant to their personal faith. For all other days, work is mandatory!”
Ram Lal felt the ground shift beneath him. “So this is what it feels like to fall from grace,” he lamented, scratching his head in disbelief.
His elation evaporated like mist in the morning sun, replaced by the harsh reality of a restricted holiday schedule. Instead of enjoying days of revelry, Ram Lal and his companions found themselves shackled to their desks, working through the festivals they once cherished.
Through this ironic twist of fate, Ram Lal learned a valuable lesson: the true essence of a festival lies not in the number of days off it grants but in the spirit of celebration itself. He and his colleagues decided that, regardless of when a festival occurred, they would embrace it with open hearts and exuberant enthusiasm.
Thus, they transformed their mundane workdays into festive occasions. They brought sweets to the office, decorated their desks, and shared laughter and joy despite the looming deadlines. They discovered that even if they couldn’t take the day off, they could still celebrate the spirit of the festival in their own little ways.
Ram Lal concluded that life was too short to fret over such trivial matters as holiday schedules. With a newfound perspective, he smiled at the thought of the next festival, no longer caring whether it fell on a weekend or a weekday. Instead, he would proclaim, “No matter the day, it’s the heart that celebrates!”
And so, the tale of Ram Lal’s holiday hustle became a legend in the town, a reminder that in the grand tapestry of life, it’s not the days off that matter most, but how one chooses to live and celebrate each moment.
As the years rolled on, Ram Lal continued to navigate the unpredictable waters of government regulations, but he did so with a light heart, knowing that true happiness comes from within, regardless of what the calendar may dictate.
In the end, when any festival approached, Ram Lal would chuckle and say, “No worries, my friends! Whether it’s Sunday or Monday, let’s make it a day to remember!” And with that spirit, the festivities rolled on, filling the office with laughter, joy, and the sweet taste of togetherness.
And so, dear readers, let us learn from Ram Lal’s merry misadventures—because in the great carnival of life, it’s the love we share and the joy we spread that truly makes the day a celebration, no matter the date!
☆ 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:
Sitting in a stable position with eyes closed: 5 minutes
Watching your breath: 10 minutes
Becoming aware of your whole body: 5 minutes
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.
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☆ 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.
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.
☆ 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.
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.
e-abhivyakti.com welcomes Mrs. Saswati Sengupta. She lives in Kolkata and pens beautiful memoirs and travelogues. She is an avid traveller and an outstanding photographer.
Her brief intro is as under:
– Having spent my formative years in Poona (Pune) and Jabalpur before relocating to Kolkata, I, Saswati Sengupta, am an avid reader and equally passionate about music, sports, photography, painting, watching movies and travelling.
The various permutation and combination of words with their everlasting effect have always fascinated me, leading to the inevitable penning of my thoughts and memoirs of bygone days as well as whatever catches my fancy!
(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 Mrs. Saswati Sengupta‘s musings on international coffee day “Time’s Gentle Brew: Coffee and the Heart’s Musings.“)
☆ दस्तावेज़ # 17 – Time’s Gentle Brew: Coffee and the Heart’s Musings ☆ Mrs. Saswati Sengupta ☆
International Coffee Day !
Espresso,
Latte,
Mocha,
Cappuchino,
Iced,
or
‘Kattang-kaapi’?
That means black coffee..the real strong one!
Coffee is almost synonymous with South India.
How do you identify an ethnic South Indian household?
Elementary my dear whatever…!!
Its the fragrance of hot, steaming idlis,
sizzling dosas on a hot griddle,
that teasingly tangy sambar or rasam boiling in the pot,
and,
of course…
the heavenly aroma of freshly filtered coffee!
My love affair with coffee……or rather, its fragrance, began in Kirkee, Pune where my father was posted.
Tultul (a rare name for a Tamilian) and I were of the same age, a royal three plus some years old, and our barrack style quarters shared the same open verandah in front.
Most of our waking hours were spent either with me following Tultul at her house…or at my place, Tultul in tow.
We were yet to begin school and life then was all fun for us.
We ran about in the garden, dug the flower beds for earthworms, smelt the roses and mogras, chased squirrels, shared stories we heard, drew pictures and coloured them in our drawing copies, practised the alphabets and did everything three-year-old pre-schoolers usually do.
I enjoyed being at Tultul’s house.
The spicy fragrances wafting from the kitchen tingled my senses!
As my mother was kept busy with my new-born younger sis., Tultul’s mother took me under her wings, and her two elder sisters became my guardians too.
They dressed Tutul and me in matching ‘pawadas’ (a long ankle length skirt paired with a short blouse), plaited our hair or whatever strands we had, and also tied them with the same coloured ribbons.
I relished the lunch menu of sambar or rasam rice, curd rice, lemon rice et al but what I enjoyed most was the crunchy, paper thin ‘poppadams’.
This early initiation into a South Indian household influenced and affected me in many ways.
I learnt to speak in Tamil (sadly out of touch now) and started appreciating their culinary and cultural background too.
Till date I am enamoured by their classical dances, Carnatic music, kanjeevarams, kollams and of course….’ kattang-kapi ‘!!
‘ Kapi ‘, or coffee, is not meant to be sipped from any ordinary cup or mug.
For any self- respecting South Indian, that would be scandalous!!
It has to be served in a small conical tumbler with a flat edge, and the tumbler has to be placed in a cylindrical bowl with a flattened edge too.
You raise your hand holding the tumbler..and pour the ‘ kapi’ from a height into the bowl..and again from the bowl into the tumbler..so on and so forth quite a few times, to cool the steaming hot beverage.
This process is called ‘stretching the coffee!’
It is an acquired art.
Experts are known to raise their coffee tumblers to a height of 3-4 feet and serve it foaming!
(Tried it once with disastrous results.
Never tried again.
Sheer wastage of good coffee!)
Entertaining guests with a mug of hot steaming coffee and ‘ murukkus ‘ (chakli) is soul satisfying, in my opinion!
Still remember my dear friend Suguna, calling out…’Kaapi kurchitta poitarey! ‘
(Meaning… ‘Please have some coffee before leaving!‘) to some visitors, who had come to meet her at the hostel, and were short on time.
Nothing heightens my senses than a freshly brewed mug…. sorry, tumbler of coffee!
On, the 5th of October 2024, the International Coffee Day, the gift pack of this tumbler set along with my favourite brew is a treasured gift from my loving beta, Udayan, and bahu, Srijita!
☆ Meditate Like The Buddha #2: The First step ☆ Mr. Jagat Singh Bisht ☆
Lesson 1 – The First Step
A journey of a thousand miles begins with a single step. The first step requires overcoming inertia; once taken, the other steps follow naturally.
Meditation is a lifetime’s endeavour. It is simple, yet not easy. Discipline, patience, and perseverance are essential companions on this journey.
Taming the monkey mind is no small feat. The body, unaccustomed to stillness, resists. The ceaseless inner noise makes silence and composure challenging to achieve. We are habituated to constant motion, glancing here and there. Sitting quietly with closed eyes feels unnatural at first.
And yet, our determination to meditate like the Buddha propels us forward.
Preparing for Meditation
Choose Your Space:
Find a quiet location, neither too bright nor too dim.
Ensure it is well-ventilated, but avoid excessive wind.
Timing:
Early morning is ideal for meditation.
Attire:
Wear comfortable, breathable clothing. Use woollens or a shawl in colder weather.
Setup:
Spread a mat or carpet on the floor and place a small cushion to sit on.
Sit comfortably with legs folded crosswise.
Keep your back and head straight but relaxed.
Close your eyes and let yourself unwind.
Settling into Stillness
Begin by simply sitting. There is no urgency, no tasks to perform.
With your eyes closed, listen to the ambient sounds around you. Passively observe without focusing.
Turn your attention inward. Observe yourself without judgement.
Allow everything to settle naturally. You are not required to ‘do’ anything. Simply be.
If discomfort arises:
Adjust your posture as needed. If you feel like scratching or moving slightly, go ahead.
Small irritations may surface—acknowledge them and let them pass.
After this initial phase of adjustment:
Aim for calmness and stillness.
Strive to remain as motionless as possible.
The first goal is to become accustomed to sitting in this posture. This foundation is essential for deeper practice.
Closing the Session
When ready, gently open your eyes and rise from your seat.
This may feel like a humble beginning, but the foundation for a robust meditative practice lies in mastering the sitting posture. Your spine should be erect, your head aligned, and your eyes closed as you cultivate awareness.
Initially, aim for ten to fifteen minutes of sitting practice. Do not worry about achieving anything else at this stage. Once you feel confident and comfortable, we will proceed to the next step.
In the words of the Buddha:
“Sit down with legs folded crosswise, back straight and eyes closed.”
Remember, this is a step-by-step guide to meditation. Let us advance slowly and steadily, one breath at a time.
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