English Literature – Articles ☆ Meditate Like The Buddha # 13: A Summary of the Steps ☆ Mr. Jagat Singh Bisht ☆

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 – Weekly Column ☆ Witful Warmth # 36 – The Plunder of Power, The Death of Truth, The Wound of Democracy! ☆ Dr. Suresh Kumar Mishra ‘Uratript’ ☆

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 : [email protected]

≈ Blog 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 ☆

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 # 6: Experience Your Feelings ☆ Mr. Jagat Singh Bisht ☆

Shri Jagat Singh Bisht

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

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

Lesson 5

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

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

Observing Your Feelings

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

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

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

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

Non-Reaction to Feelings

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

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

Discovering Inner Joy

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

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

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

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

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

Embracing Bliss

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

Closing the Practice

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

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

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

© Jagat Singh Bisht

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

Founder:  LifeSkills

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

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

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

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

Shri Jagat Singh Bisht

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

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

Lesson 4

Cultivate Loving Kindness

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

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

Understanding Loving Kindness

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

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

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

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

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

The Transformative Power of Loving Kindness

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

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

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

The Four Divine Abodes

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

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

Closing the Practice

Conclude your session by wishing:

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

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

© Jagat Singh Bisht

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

Founder:  LifeSkills

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

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

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

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English Literature – Weekly Column ☆ Witful Warmth # 35 – Ram Lal’s Dilemma: A Holiday Hustle… ☆ Dr. Suresh Kumar Mishra ‘Uratript’ ☆

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 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!

****

© Dr. Suresh Kumar Mishra ‘Uratript’

Contact : Mo. +91 73 8657 8657, Email : [email protected]

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

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

Shri Jagat Singh Bisht

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

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

Lesson 3

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

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

Building on Previous Steps

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

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

Becoming Aware of Your Body

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

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

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

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

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

Relaxing the Body

As your awareness moves through the body:

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

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

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

Integration

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

Practice this exercise for 10 to 15 minutes.

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

Exiting the Practice

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

Structuring Your Practice

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

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

Total time: 30 minutes

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

© Jagat Singh Bisht

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

Founder:  LifeSkills

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

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

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

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English Literature – Memoirs ☆ दस्तावेज़ # 17 – Time’s Gentle Brew: Coffee and the Heart’s Musings ☆ Mrs. Saswati Sengupta ☆ 

Mrs. Saswati Sengupta

 

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!

Like to share a tumbler of hot ‘ kapi ‘ folks?

♥♥♥♥

© Mrs. Saswati Sengupta

Kolkata

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

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English Literature – Articles ☆ Meditate Like The Buddha #2: The First Step ☆ Mr. Jagat Singh Bisht ☆

Shri Jagat Singh Bisht

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

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

  1. Choose Your Space:
    • Find a quiet location, neither too bright nor too dim.
    • Ensure it is well-ventilated, but avoid excessive wind.
  2. Timing:
    • Early morning is ideal for meditation.
  3. Attire:
    • Wear comfortable, breathable clothing. Use woollens or a shawl in colder weather.
  4. 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.

© 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 # 15 – My English Teacher: Brother John Bosco ☆ Shri Jagat Singh Bisht ☆ 

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 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.

Sd/-

Bro John Bosco

English Teacher

Seal:

St. Gabriel’s Higher Secondary School,

Ranjhi, Jabalpur (M.P.)

♥♥♥♥

© 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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