☆ 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.
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.
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 English Teacher: Brother John Bosco.“)
☆ दस्तावेज़ # 15 – My English Teacher: Brother John Bosco ☆ Shri Jagat Singh Bisht ☆
The echoes of school bells may have long since faded, and the youthful exuberance of those formative years may have mellowed with the passage of time. Yet, certain memories remain indelibly etched in the corridors of our minds, like cherished photographs preserved in a time capsule. Among these cherished recollections, the figure of Brother John Bosco stands out, a beacon of erudition and inspiration.
More than half a century has elapsed since we first graced the hallowed halls of St. Gabriel’s School, Ranjhi, yet the profound impact of Brother John Bosco’s tutelage endures. He was not merely an English teacher; he was a mentor, a guide, a friend. His tall stature, handsome visage, and the quiet dignity that emanated from him commanded respect, while his amiable nature and jovial spirit endeared him to us all. His prowess on the football field, a testament to his athleticism, further cemented his image in our youthful minds.
Beyond his athleticism, however, lay a true scholar, a master of the English language. His classes were not mere lectures; they were engaging dialogues, where the nuances of grammar were dissected with meticulous care, and the beauty of literature was unveiled with poetic eloquence. He instilled in us a deep appreciation for the power of words, emphasizing the importance of idioms and phrases, proverbs and sayings, and the intricate workings of English grammar.
He nurtured our creative spirits, encouraging us to delve into the realm of fiction. He presented us with intriguing plotlines, igniting our imaginations and urging us to weave captivating narratives. I, for one, vividly recall the thrill of crafting short stories under his guidance, my youthful mind brimming with newfound confidence.
Brother John Bosco possessed a remarkable ability to discern the unique talents of each student. He recognized my ardent desire to learn and showered me with his encouragement and affection. He recommended I acquire an Advanced Learner’s Dictionary of English, a valuable tool that continues to serve me well even today. He also introduced me to the literary giants – Dickens, Austen, Cervantes – urging me to explore their masterpieces, a literary journey that has enriched my life immeasurably.
The honour of being selected as Student Editor for the Annual School Magazine on two occasions remains a cherished memory. It was a testament to his faith in my abilities, a recognition that spurred me to strive for excellence.
And finally, his testimonial, a treasured possession, stands as a testament to his unwavering support and his belief in my potential.
Today, as we reflect upon the indelible mark he has left on our lives, we extend our heartfelt gratitude to Brother John Bosco. We cherish the profound impact of his teachings, the inspiration he provided, and the enduring affection he bestowed upon us.
We wish him a life brimming with joy, health, and contentment, a life as fulfilling as the one he dedicated to nurturing young minds.
Brother John Bosco, we, your students, remember you with the utmost fondness and affection. May you forever be blessed!
Text of Brother John Bosco’s testimonial for me:
Telephone No. 767
(School Logo)
St. Gabriel’s H.S. School
Ranjhi, Jabalpur (M.P.)
Date: 28-3-1973
This is to certify that Master Jagat Singh Bisht was my student in classes X and XI and he been found highly proficient in English all along the courses. It is of special gratification to know that he has been contributing to newspapers such as the Indian Express.
As a student he satisfactorily served in the Editorial Board of the School Annual on two occasions. His articles and short stories found wide acceptance and appreciation.
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.
We are grateful to Shri Jagat Singh Bisht Ji for sharing his spiritual and meditation-related literature from time to time with the enlightened readers of e-abhivyakti.com. He mentions that
Spirituality begins with recognising the difference between what harms and what heals.
Meditation calms the mind, dissolves anger, hatred, and ignorance, and fosters love, compassion, and wisdom.
We are starting his new series on meditation, “Meditate Like The Buddha,” tomorrow.
Today, we present his very interesting article on spirituality, “The First Step to Being Spiritual.”
☆ The First Step to Being Spiritual☆ Mr. Jagat Singh Bisht ☆
Have you ever paused amidst the busyness of life and wondered, Is there more to my existence than this? If you have, you are not alone. At some point, life nudges us to explore the deeper meaning of our journey. This nudge is often the first whisper of spirituality. But how does one take that first step?
The Buddha, one of the greatest spiritual teachers the world has known, offers a simple yet profound guide in the Dhammapada. His teachings invite us to begin with clarity and purpose, by understanding and refining our actions, speech, and thoughts.
He said:
“Abstain from all unwholesome deeds,
Perform wholesome ones,
Purify your mind.
This is the teaching of the Enlightened Ones.”
These words hold the essence of a spiritual life—one rooted in mindfulness, kindness, and self-awareness.
What Does This Mean for You?
Unwholesome vs. Wholesome Actions:
Spirituality begins with recognising the difference between what harms and what heals. Unwholesome actions are those that disturb the peace and harmony of others and, in doing so, trouble our own minds. Wholesome actions, on the other hand, uplift, nurture, and bring joy.
The Buddha’s teachings categorise these actions into three spheres: words, body, and mind.
Words That Heal:
Words are powerful—they can build bridges or burn them. Have you ever felt the sting of harsh speech or the warmth of kind words?
To walk the spiritual path, the Buddha encourages us to avoid:
False speech: Speak only the truth. Let your words be reliable and worthy of trust.
Slander: Avoid gossip or words that sow discord. Instead, choose speech that fosters harmony.
Harsh speech: Replace criticism with kindness. Speak with gentleness and love.
Idle chatter: Value meaningful conversation. Speak at the right time, with purpose and thoughtfulness.
Actions That Nurture:
Our deeds, no matter how small, ripple through the lives of others.
Refrain from taking life: Show compassion to all living beings, cherishing life in all its forms.
Avoid taking what is not given: Respect others’ belongings and their hard-earned efforts.
Stay away from misconduct: Let your relationships be guided by respect, loyalty, and integrity.
Thoughts That Elevate:
Your thoughts shape your reality. Negative thoughts create inner turmoil, while positive ones foster peace.
Let go of covetousness: Be content with what you have and rejoice in others’ happiness.
Release ill-will: Replace anger with goodwill and forgiveness.
Embrace the right view: See the world as it truly is, free from distortion and negativity.
The Way Forward:
Taking the first step is about small, intentional changes. When you watch your words, align your actions with kindness, and cultivate a calm mind, you are already walking the spiritual path.
But the journey doesn’t end there. The next step is to “purify your mind.” How? Through meditation and wisdom. By sitting quietly with yourself each day, you begin to observe your thoughts, understand your mind’s tendencies, and gently guide it towards peace.
As the Buddha beautifully summarised:
“Watching his speech,
Well restrained in mind,
Let a man never commit any wrong with his body.
Let a man but keep these three roads of action clear,
And he will achieve the way.”
An Invitation to Begin:
You don’t need a perfect plan to start your spiritual journey. All you need is willingness—the willingness to take one small step today. Speak a kind word, perform a generous act, or sit in quiet reflection for a few moments.
Remember, the path to spiritual awakening is not a leap; it’s a series of small, mindful steps. Each step you take will bring you closer to peace, clarity, and a deeper connection with the world around you.
Let today be the day you take that first step. The journey is yours to embrace, and the destination, as the enlightened ones remind us, is worth every effort.
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.
☆ – A Pathway to Authentic Happiness, Well-Being, and a Meaningful Life –☆ Mr. Jagat Singh Bisht ☆
“Happiness is not something that happens. It is not the result of good fortune or random chance. It is not something that money can buy or power command. It does not depend on outside events, but rather on how we interpret them. Happiness, in fact, is a condition that must be prepared for, cultivated, and defended privately by each person. People who learn to control inner experience will be able to determine the quality of their lives, which is as close as any one of us can come to being happy.”
-Mihaly Csikszentmihalyi
What is Happiness?
Happiness is the experience of joy, contentment, or positive well-being, combined with a sense that life is good, meaningful, and worthwhile. But what is the essence of happiness? Does it reside within us or in the outside world? Is it something we can truly cultivate, or is it a fleeting emotion dictated by circumstances?
Perspectives on Happiness:
Positive psychologists tell us that people flourish when they experience a balance of positive emotions, engagement with the world, meaningful relationships, a sense of purpose, and the accomplishment of valued goals. Jonathan Haidt offers an intriguing perspective, stating that happiness comes not merely from within or from external factors, but from “between.”
The Ancient Pursuit of Happiness:
Aristotle, twenty-four hundred years ago, proclaimed that happiness is the ultimate purpose of human existence, the end toward which all our actions aim. This raises another question: how can we identify a pathway to authentic happiness, one that fosters well-being and a fulfilling life?
The Holistic Approach to Happiness:
The answer lies in nurturing the body, mind, and spirit. Like a tripod, all three must be strong and balanced to support a life of harmony. Through years of exploration, I have found that a holistic approach blending positive psychology, meditation, yoga, laughter yoga, and spirituality offers a powerful pathway to authentic happiness.
Positive Psychology: The Science of Happiness
Positive psychology provides evidence-based strategies for enhancing well-being. By adopting practices rooted in this field, we can discover activities and mindsets that resonate with our unique personalities and circumstances.
Meditation: Cultivating Inner Peace
Meditation helps us center ourselves, dispel distractions, and cultivate wisdom. Matthieu Ricard describes meditation as a skill that fosters the positive qualities essential for a fulfilling life.
Yoga: Harmony of Body and Mind
Yoga harmonizes the body and mind, offering a path to physical and mental well-being. Even a simple practice like Surya Namaskara, requiring just five to fifteen minutes daily, can yield remarkable benefits.
Laughter Yoga: The Joyful Remedy
Laughter yoga combines laughter exercises with yogic breathing techniques. It oxygenates the body, boosts the immune system, and relieves stress. Just ten minutes of laughter in the morning can transform your day.
Spirituality: Finding Deeper Meaning
Spirituality offers a deeper perspective on life. It helps us understand the value of right speech, right action, and right livelihood, steering us toward a meaningful existence.
The Transformative Power of Integration:
When these elements—positive psychology, meditation, yoga, laughter yoga, and spirituality—are integrated, they bring about a profound transformation in how we experience life. The benefits extend beyond personal well-being to enrich workplaces, communities, and future generations.
A Journey Worth Taking:
The journey toward authentic happiness is not a destination but an evolving process. By nurturing the body, mind, and spirit, you can create a life imbued with joy, peace, and purpose.
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.
☆ – Recipe for Authentic Happiness and Well-Being –☆ Mr. Jagat Singh Bisht ☆
Can we experience continuous happiness? Is there a way to reclaim the child-like joy in our body, mind, and spirit? Can we shield ourselves from the stress of daily life and cultivate a tranquil mind?
More importantly, is it possible to develop a simple routine that keeps us energized throughout the day?
These are questions I have pondered for over two decades. I have not only reflected on them but also researched, experimented, and learned. Today, I feel fortunate and fulfilled to share the fruits of that journey—a recipe for authentic happiness that is practical, enriching, and transformative.
The Journey Begins:
My journey began as a behavioral science trainer, helping people discover their authentic selves. Spending long hours with them was deeply satisfying, but I struggled to share these meaningful experiences with my wife. That disconnect felt like a loss.
In response, we decided to embark on an activity we could share. That decision turned out to be life-changing. We discovered laughter yoga, an activity that brought joy and connection into our lives. Over time, we started conducting sessions to spread smiles and uplift others. What began as a shared interest became a profound purpose, drawing participants from across the world.
Laughter yoga is one of the most uplifting activities imaginable. It generates positivity, promotes health, and sparks instant joy. Unconditional laughter often leads to a meditative state, melting away stress and worry. There’s something profoundly spiritual about making others laugh, especially those who feel weighed down by life’s burdens.
Despite its immense benefits, we realized that laughter yoga had its limitations. It felt like a delightful dessert, but what people needed was a wholesome meal.
A Deeper Exploration:
This realization led us to explore yoga nidra, a systematic method for achieving deep physical, mental, and emotional relaxation. As we delved deeper, we unearthed hidden treasures. This path eventually led us to ancient meditation practices, including Buddha’s mindfulness and insight meditations.
Simultaneously, I immersed myself in the field of positive psychology. According to its founder, Martin Seligman, the five elements of well-being are positive emotions, engagement, relationships, meaning, and accomplishment. Similarly, Sonja Lyubomirsky’s research highlights the most effective happiness practices, such as embracing spirituality, engaging in physical activity, meditating, and simply acting happy.
Psychologist Mihaly Csikszentmihalyi draws parallels between yoga and the state of flow – a joyous, self-forgetful involvement achieved through focused concentration. He describes yoga as a “thoroughly planned flow activity,” made possible through disciplined practice.
Influential figures like Stephen Covey, Daniel Goleman, Matthieu Ricard, and Richard Gere also attest to the transformative power of meditation. Their lives exemplify how regular practice contributes to enduring happiness.
Experiments in Happiness:
Building on these insights, we designed and implemented programs to promote happiness and well-being:
The Wheel of Happiness and Well-Being:
Designed for workplaces and educational institutions, this program integrates positive psychology, meditation, yoga, laughter yoga, and spirituality. Participants found it highly valuable, appreciating its comprehensive approach.
Meditate Like the Buddha:
A weekly, early-morning meditation session focused purely on mindfulness and inner stillness. Participants loved its simplicity and requested daily sessions.
Happiness Boot Camp:
Held on weekends in parks, this family-friendly program combined yoga, meditation, laughter yoga, and fun activities. The response was overwhelmingly positive.
East Meets West Retreat:
A week-long retreat blending modern science with ancient wisdom. Participants learned to create a meaningful and joyful life while training to become versatile Happiness and Well-Being Facilitators. The retreat featured practices such as yoga nidra, surya namaskara, the five Tibetans, anapana meditation, sufi meditation, and happiness activities.
The Recipe for Happiness:
After years of practice, experimentation, and interaction with thousands of participants, we believe we have discovered a genuine recipe for happiness and well-being. It is a blend of modern insights and ancient wisdom, woven together with the threads of mindfulness, physical vitality, and emotional connection.
Ultimately, the greatest fulfillment comes from touching lives -helping others discover their own paths to happiness and well-being.
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.
