English Literature – Articles ☆ A Life Well-Laughed: A Journey of Joy, Duty, and Awakening ☆ Shri Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht 

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

 ☆😊 A Life Well-Laughed: A Journey of Joy, Duty, and Awakening 😊☆ Shri Jagat Singh Bisht ☆

☆

A Life Well-Laughed: A Journey of Joy, Duty, and Awakening

By Someone Who Still Thinks He’s a Schoolboy in Disguise

*****

All the joy the world contains,

Has come through wishing happiness for others…

– Shantideva

*****

If life is indeed a stage, as the Bard declared, I suppose I’ve played my share of roles – a son, a student, a cricketer, a banker, a teacher, a laughter yogi, and, most importantly, a human being striving to become a little better each day. Sometimes, I’ve been Rama, bound by duty; sometimes Krishna, dancing through the lanes of joy. And now, in the golden evening of life, I find myself gently chuckling backstage, watching the drama unfold with a heart full of gratitude.

Act One: Of Frolic and Friendships

I was born in Jabalpur – a charming town nestled in the heart of India, known more for its marble rocks and misty mornings than for making headlines. But for me, it was the centre of the universe – the land of my first friendships, first bruises, and first cricket innings played with a stick and a rubber ball.

Childhood, as it is for many, was a simple affair. Studies and play held equal sway, and the thrill of winning a school quiz or hitting a six in the last over was unmatched. I now realise how much those tiny triumphs mattered, not just to me but to my parents – their eyes lit up with every certificate I brought home. Life, then, was an endless game of collecting stars, and I must say, I had quite the constellation.

But the most precious thing I earned wasn’t medals. It was friends. The kind you walk to school with, trade tiffins with, and swear lifelong brotherhood over shared comic books. Little did I know, these bonds would outlast report cards and cricket seasons.

Act Two: The Bat, the Book, and the Bank

My romance with cricket deserves a paragraph of its own. Blame it on Don Bradman’s The Art of Cricket, which I devoured like scripture. I learned early on that cricket wasn’t just a sport – it was a way to learn grace, discipline, humility, and yes, the art of laughing off a duck on the scoreboard.

While cricket gave wings to my spirit, academics grounded me. I was a diligent student, not particularly brilliant but deeply engaged. That sincere engagement, I believe, was the key to whatever little success I eventually found.

And then came youth – that dazzling, demanding phase of one’s life when the heart beats louder and dreams stretch higher. I joined the State Bank of India, not with a grand plan, but with the quiet resolve to serve honestly, support my family, and earn my keep. Thirty-five years passed like a well-paced test match. Each innings brought new learnings, new cities, and new people.

Life, in its mysterious wisdom, added another twist to my journey. I was chosen to be a faculty member in behavioural science at the bank’s learning centre. This was no ordinary training post – it was a portal to my deeper self. The Human Process Lab I underwent turned my question from “What do I do?” to “Who am I?” The answers were layered, tender, and sometimes delightfully confusing.

Act Three: Krishna in a Tie, Rama with a Smile

In truth, I lived a life of duality. There was the Krishna in me – playful, poetic, passionate about life. But life asked me to show up like Rama – responsible, measured, reliable. And that, in a way, was the beauty of it all. Life never lets you get too comfortable in one role.

It was during this phase that I also led the Citizen-SBI initiative, inspired by the powerful, luminous teachings of Swami Ranganathananda. Here, I discovered something profound – that duty is not a burden, but a privilege. That contribution isn’t an obligation, but a path to expansion. The more I gave, the more I grew.

Act Four: Of Laughter, Light, and Little Awakenings

Once our beloved son set out on his own path, my wife and I found ourselves asking – what now?

The answer came, appropriately, with a giggle. We embraced Laughter Yoga – not as a hobby but as a calling. Bringing smiles to faces, uplifting weary souls, and sharing joy with strangers became a shared mission. There is something disarmingly powerful about laughing with abandon. It melts away differences, dissolves stress, and makes you feel connected to every living being.

This newfound energy led me to dive deeper into Positive Psychology, Yoga, and Spirituality. These were not mere interests – they were soul-companions. They whispered to me truths I had sensed all along: that happiness is not out there, but within; that mindfulness is not an escape but a coming home.

Epilogue: Contentment – The Final Frontier

Now retired, I live what I call my ‘second innings’ – one where the scoreboard doesn’t matter. I walk more. I sing more (sometimes off-key, but joyfully). I read, reflect, and try to share whatever little wisdom I’ve gathered along the way.

I don’t harbour regrets. Life has been generous. My school nurtured my roots. My bank gave me wings. My family – oh, my family – they’ve been the sunshine on my path. Friends have stayed loyal, and even those who drifted left behind warm footprints in memory.

And while I haven’t attained enlightenment like the great Buddha, I have had my “little awakening.” I’ve realised that giving, laughing, serving, loving – these are the real treasures. And the best part? There’s no end to them.

So here I am – a lad in a retired man’s body – grinning like a child who just stole a mango. If I have one wish now, it is this:

May all be happy.

May all be peaceful.

May all be free of worry.

And may we all – in our own sweet time – find our own little awakening.

 

“Life’s a stage,” they said.

Well, I’ve danced a little, cried a little, laughed a lot –

And now, I sit in the wings, humming my song,

Waiting for the curtain to fall – with contentment in my heart

And a twinkle in my eye.

♥ ♥

© Jagat Singh Bisht

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

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 ☆ # 06: Effortless practices for Happiness and Stress Management ☆ Shri Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

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

Authored six books on happiness: Cultivating Happiness, Nirvana – The Highest Happiness, Meditate Like the Buddha, Mission Happiness, A Flourishing Life, and The Little Book of Happiness. He served in a bank for thirty-five years and has been propagating happiness and well-being among people for the past twenty years. He is on a mission – Mission Happiness!

☆ # 06: Effortless practices for Happiness and Stress Management ☆

FLOURISH, DO NOT LANGUISH

“We can all say “yes” to more positive emotion. We can all say “yes” to more engagement. We can all say “yes” to better relationships. We can all say “yes” to more meaning in life. We can all say “yes” to more positive accomplishment. We can all say “yes” to more well-being.”

Martin Seligman

People flourish when they experience a balance of positive emotions, engagement with the world, good relationships with others, a sense of meaning and moral purpose, and the accomplishment of valued goals.

Flourishing is the experience of life going well – a combination of feeling good and functioning effectively. It is the opposite of languishing – living a life that feels hollow and empty.

If you have experienced the positive emotions of gratitude, forgiveness, contentment, mindfulness, hope, and optimism, you are closer to flourishing than a person who has just enjoyed the fleeting pleasures of life.

Flourishing is not just a simple measure of happiness or life satisfaction or positive thinking. It is a state where people experience positive emotions, positive psychological functioning, and positive social functioning, most of the time.

Positive relationships are at the core of a flourishing life. The richest source of happiness in life are other people. If we could build good relationships with them, we would be much happier.

You can be happier if you cultivate good relationships with your family, friends and even strangers whom you meet in your day-to-day life. A warm greeting, an authentic conversation and a goodbye full of loving care can work wonders.

Happy people are good at their friendships, families, and intimate relationships.

EXERCISE

What went well?

Each night before going to sleep, write down three things that went well during the day, that made you happy or things for which you are grateful.

These may be small things or important ones.

Doing this exercise regularly can help you appreciate the positive in your life rather than take it for granted.

You can do this exercise on our own or with a loved one – a partner, child, parent, sibling, or close friend.

Expressing gratitude together can contribute in a meaningful way to the relationship.

You will be less depressed and feel happier.

VIRTUES AND STRENGTHS

Almost all traditions and cultures across the globe endorse six virtues – wisdom and knowledge, courage, love and humanity, justice, temperance, and spirituality and transcendence. There are several distinct routes – the strengths of character – to each of these virtues.

Curiosity or interest in the world, love of learning, judgement, critical thinking, open-mindedness, ingenuity, originality, practical intelligence, street smarts, social intelligence, personal intelligence, emotional intelligence, and perspective are routes to the virtue cluster of wisdom and intelligence.

Valour, bravery, perseverance, industry, diligence, integrity, genuineness, and honesty are routes to the virtue of courage. The virtue of humanity and love may be reached through kindness, generosity, loving, and allowing oneself to be loved.

The strengths of justice show up in civic activities and may be exhibited by citizenship, duty, teamwork, loyalty, fairness, equity, and leadership. Temperance refers to the appropriate and moderate expression of your appetites and wants. It may be achieved by self-control, prudence, discretion, caution, humility, and modesty.

Appreciation of beauty and excellence, gratitude, hope, optimism, future-mindedness, spirituality, sense of purpose, faith, religiousness, forgiveness, mercy, playfulness, humour, zest, passion, and enthusiasm are the routes to the virtue of transcendence.

We possess these strengths of character to a lesser or more degree but some of these strengths are well pronounced and in abundance. We enjoy exhibiting these strengths and they come naturally to us. They are our signature strengthens and we must use them more and more, again and again in the mansions of life – work, love, and parenting.

AUTHENTIC HAPPINESS

To flourish, an individual must be authentically happy – experiencing positive emotions, deep engagement, and meaning in life. This means access to the pleasant life, the engaged or good life, and the meaningful life.

‘Pleasure’ and ‘gratification’ are two different words that are sometimes used interchangeably. Eating an ice-cream or getting a massage are examples of pleasure, while playing football or doing an act of kindness are examples of gratification.

Gratitude, forgiveness, savouring, mindfulness, optimism, and hope are some of the positive emotions that we can feel. A life that successfully pursues the positive emotions about the past, present, and future is the pleasant life.

If you want to be happy, you must discover your signature strengths and put them into action. Using your signature strengths to obtain abundant gratification in the main realms of life is the good life.

A meaningful life is a life of meaning. Using your signature strengths and virtues in the service of something much larger than you are is the meaningful life. To live all three lives is to lead a full life.

Positive emotion is good for happiness but engagement in meaningful work helps you flourish. Happiness is the experience of positive emotions like joy and ecstasy along with a feeling that life is meaningful and worthwhile.

Gratitude helps us build new relationships and strengthen existing ones. It dissolves anger, bitterness, and jealousy. Gratitude is a meta strategy for happiness. Cultivate an attitude of gratitude to be happier in life.

According to Edward Deiner, “Happiness doesn’t just feel good. It is good for you and for society. Happy people are more successful, have better relationships, are healthier and live longer.”

Apart from experiencing positive emotions, one must be engaged in a creative pursuit, and have a purpose in life. If you have an engaged and meaningful life, you are experiencing flourishing in life.

The individual must also have a positive outlook of life, full of hope and optimism, coupled with positive relationships and strong social support system. The person must always strive for positive accomplishments in life that become foundation stones for lasting happiness.

A person who has strived for positive accomplishments experiences authentic happiness and a greater sense of well-being.

THE MAGIC TRIANGLE

People that exhibit flourishing are engaged in social participation and people that are engaged in social participation exhibit flourishing. Along with personal achievement in their life, they also focus on civic duty and social engagement. According to Stefan Klein, “A civic sense, social equality, and control over our own lives constitute the magic triangle of well-being in society.”

To flourish, an individual must also have a good measure of self-esteem, vitality, resilience, and self-determination. We must learn to be resilient in handling day-to-day problems that are common and thinking more realistically and flexibly about the problems we encounter.

Flourishing is not something that you can find, acquire, or achieve directly. You must get the conditions right and then wait. Just as plants need sun, water, and good soil to thrive, people need love, work, and a connection to something larger.

Jonathan Haidt has expressed it succinctly, “It is worth striving to get the right relationships between yourself and others, between yourself and your work, and between yourself and something larger than yourself. If you get these relationships right, a sense of purpose and meaning will emerge. Happiness requires changing yourself and changing your world. It requires pursuing your own goals and fitting in with others.”

WHAT IS FLOURISHING?

Happiness is a thing and well-being is a construct. For example, weather is made up of elements like temperature, humidity, windspeed, barometric pressure, and the like.

Martin Seligman, known as the father of Positive Psychology, developed the PERMA model, which identifies the five things necessary for wellbeing. PERMA stands for positive emotion (P), engagement (E), relationships (R), meaning (M) and achievement (A).

If you are looking to increase the amount of happiness in your own life and on the planet, then your goal, perhaps, is authentic happiness. but, if you are looking to increase the amount of flourishing in your life and on the planet, your goal is well-being.

Please spare a while and answer the following questions honestly:

Taking all things together, how happy would you say you are?

Do you love learning new things?

Do you generally feel that what you do in your life is valuable and worthwhile?

In general, do you feel very positive about yourself?

Are you always optimistic about your future?

When things go wrong in your life, do you bounce back to normal soon?

Are there people in your life who really care about you?

Your answers to these questions are indicative of the following features of your personality:

Positive emotion

Engagement, interest

Meaning, purpose

Self-esteem

Optimism

Resilience

Positive relationships.

Based on their research in each of the twenty-three European Union nations, Felicia Huppert and Timothy So of the University of Cambridge have defined flourishing. According to them, to flourish an individual must have all the core features – positive emotions, engagement, and meaning – and three of the six additional features – self-esteem, optimism, resilience, vitality, self-determination, and positive relationships.

According to their findings, Denmark leads Europe, with 33 percent of its citizens flourishing. The United Kingdom has about half that rate, with 18 percent flourishing; Russia sits at the bottom, with only 6 percent of its citizens flourishing.

When individuals flourish, health, productivity, and peace follow. According to an estimate, 51 percent of the people of the world will be flourishing by the year 2051.

“It is all too commonplace not to be mentally ill but to be stuck and languishing in life.

“Positive mental health is a presence: the presence of positive emotion, the presence of engagement, the presence of meaning, the presence of good relationships, and the presence of accomplishment.

“Being in a state of mental health is not merely being disorder free; rather it is the presence of flourishing.”

Flourish / Martin Seligman

“By happiness I mean a deep sense of flourishing that arises from an exceptionally healthy mind. This is not a mere pleasurable feeling, a fleeting emotion, or a mood, but an optimal state of being. Happiness is also a way of interpreting the world, since it may be difficult to change the world, it is always possible to change the way we look at it.”

Matthieu Ricard

♥ ♥ ♥ ♥

© Jagat Singh Bisht

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

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 ☆ # 05: Effortless practices for Happiness and Stress Management ☆ Shri Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

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

Authored six books on happiness: Cultivating Happiness, Nirvana – The Highest Happiness, Meditate Like the Buddha, Mission Happiness, A Flourishing Life, and The Little Book of Happiness. He served in a bank for thirty-five years and has been propagating happiness and well-being among people for the past twenty years. He is on a mission – Mission Happiness!

☆ # 05: Effortless practices for Happiness and Stress Management ☆

BE A FREE SOUL

“I think, one must finally take one’s life in one’s arms.”

Arthur Miller

We are all born free. We have the potential to be winners. We have a right to be self-determining. An authentic person experiences self-reality by knowing, being, and becoming a credible, responsive person.

We all have within us a child, an adult, and a parent. This becomes apparent when we respond differently to different situations – exhibiting fear, playfulness, balance, self-control, hatred, love, and compassion.

Sometimes we are childlike – full of feelings and emotions – laughing, crying, jumping, shouting, and screaming. At times we behave like an adult – fully aware and organized – oriented to the current reality. On other occasions, we tend to be like parents – critical and prejudicial – and often nurturing too!

Every state of mind is equally important and there is a time for it. There is a time to work and a time to play, a time to laugh and a time to cry, and a time to speak and a time to be silent.

We are all born free. We have the potential to be winners. We have a right to be self-determining. An authentic person experiences self-reality by knowing, being, and becoming a credible, responsive person.

Autonomy is a human birthright. Being autonomous means being self-governing and determining one’s own destiny. A slave can never be happy. A slave can never flourish.

According to Stephen Covey, “Every human has four endowments – self-awareness, conscience, independent will and creative freedom. These give us the ultimate human freedom… These give us the power to choose, to respond, and to change.”

We must begin by taking responsibility for our own actions and feelings. We must also learn to throw off patterns that are irrelevant and inappropriate to living in the here and now.

The litmus test of a truly autonomous person lies hidden in three fundamental capacities – awareness, spontaneity, and intimacy.

AWARENESS

Awareness is knowing what is happening now. An autonomous person is aware. His body and mind are in unison in the here and now. It is not that the body is physically present somewhere and the mind is wandering elsewhere.

One must not only be fully present but also fully aware of the situation, surroundings, and feelings of self and others. The decisions taken must depend upon the facts of the situation and not on some pre-conceived notions. Prejudices from the past must not impact actions in the present.

An autonomous person looks objectively at the situation in the present, listens attentively, seeks clarifications to arrive at a deeper understanding of the situation, and arrives at a balanced decision without being influenced by opinions.

One must be in touch with one’s feelings and sensations in the body. If you are tense, your breath is shallow. You can relax by taking a few deep breaths and exhaling in a relaxed manner. That will help you clear your mind and make a better decision.

Always listen to the other person with empathy, do not interrupt, and ask questions that help you understand the person in the right perspective. Do not form opinions about the person based on what you have been told earlier. Keep your mind open, make your own observations, and arrive at your conclusions based on the facts before you.

You must be fully present there. Fully mindful. Do not let your attention wander hither and thither. Let past prejudices and opinions not influence you. Be your own witness. Decide on your own based on the merits of the case. Take full responsibility of the decision taken by you. Be honest and upright.

Sometimes our parental influences crop up to affect our decisions or the playful child contaminates our thinking. One must be vigilant and must be in the right frame of mind, always fully aware, to make the right decisions in the here and now.

SPONTANEITY

You must have the spontaneity to choose from a whole range of behaviour that the child, adult, and parent residing within you prompt you to adopt. Your decisions must not always along the pre-decided patterns that you have been accustomed to witnessing for ages.

Spontaneity denotes choosing the right actions from a wide range of possibilities. You must choose the option that you find appropriate, as per your inner voice, and accept full responsibility for the decision. Let not your inner child or parent influence you, do not be victim of confusing voices from the past. Be analytical, choose what you find appropriate, and feel relaxed.

If you arrive at free and independent decisions, without being swayed by feelings and prejudices, you will not experience stress. You will be happy. Spontaneity helps you to be autonomous and take control of your destiny.

An autonomous person is spontaneous and flexible – not rigid and impulsive. The person is free despite basic instincts or drives, free despite inherited characteristics and environmental influences. An autonomous person can be realistic and choose from the entire spectrum of behaviour appropriate to the situation.

INTIMACY

Intimacy is expressing feelings of warmth, tenderness, and closeness toward others. One must shed masks and old programming, if any, and be warm toward people. One should not be sarcastic or play games with people. One should learn to let go and develop a capacity for intimacy.

People moving toward autonomy expands their personal capacities for awareness, spontaneity, and intimacy. Once you are open and have no conflicting voices within, you are in full control. There is no tension. You feel happy.

EXERCISE

Look inward to know yourself deeper.

Spare a few moments for yourself in a quiet place.

Just ponder:

How often do you behave like a child? Do you sulk or get angry often? Do you still laugh and play like a child?

What parental influences have you inherited? Do you have too many rigidities and prejudices? Are you nurturing and kind toward people?

How often do you analyse situations impartially? Are you aware of the circumstances and feelings of others? Do you make decisions in the here and now?

Are you still carrying burdens from the past that you would like to shed off?

How stressed do you feel?

Do you feel happy, content, and peaceful?

Are you doing your best under the situations?

What changes would you like to make in your life?

Where do you see yourself five years from now, ten years from now?

Take your own time. No hurry.

Get back to the questions that you feel are important and give a second thought.

Keep exploring. Try to be better and better every day.

You will feel liberated and on control of your destiny.

THE PARABLE OF THE EAGLE

Have you heard of the parable of the eagle? The parable is paraphrased beautifully in ‘Born to win’:

“Once upon a time, while walking through the forest, a certain man found a young eagle. He took it home and put it in his barnyard where it soon learned to eat chicken feed and to behave as chickens behave.

“One day, a naturalist who was passing by inquired of the owner why it was that an eagle, the king of all birds, should be confined to live in the barnyard with the chickens.

“Since I have given it chicken feed and trained it to be a chicken, it has never learned to fly,” replied the owner. “It behaves as chickens behave, so it is no longer an eagle.”

“Still,” insisted the naturalist, “it has the heart of an eagle and can surely be taught to fly.”

“After talking it over, the two men agreed to find out whether this was possible. Gently the naturalist took the eagle in his arms and said, “You belong to the sky, and not to the earth. Stretch forth your wings and fly.”

“The eagle, however, was confused; he did not know who he was, and, seeing the chickens eating their food, he jumped down to be with them again.

“Undismayed, the naturalist took the eagle on the following day, up on the roof of the house, and urged him again, saying, “You are an eagle. Stretch forth your wings and fly.” But the eagle was afraid of his unknown self and world and jumped down once more for the chicken food.

“On the third day the naturalist rose early and took the eagle out of the barnyard to a high mountain. There, he held the king of birds high above him and encouraged again, saying, ”You are an eagle. You belong to the sky as well as to the earth. Stretch forth your wings now, and fly.”

“The eagle looked around, back towards the barnyard and up to the sky. Still, he did not fly. Then the naturalist lifted him straight towards the sun and it happened that the eagle began to tremble, slowly he stretched his wings. At last, with a triumphant cry, he soared into the heavens.

“It may be that the eagle still remembers the chickens with nostalgia; it may be that he occasionally revisits the barnyard. But as far as anyone knows, he has never returned to lead the life of a chicken, He was an eagle though he had been kept and tamed as a chicken.”

Be a winner. Go, kiss the world!

“It takes courage to be a real winner – not a winner in the sense of beating out someone else by always insisting on coming out on top – but a winner at responding to life. It takes courage to experience the freedom that comes with autonomy, courage to accept intimacy and directly encounter other persons, courage to take a stand in an unpopular cause, courage to choose authenticity over approval and to choose it again and again, courage to accept the responsibility for your own choices, and, indeed, courage to be the very unique person you really are.”

Born to Win/ Muriel James and Dorothy Jongeward

“Stretch forth your wings and fly!”

James Aggrey

♥ ♥ ♥ ♥

© Jagat Singh Bisht

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

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

Please share your Post !

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English Literature – Articles ☆ # 04: Effortless practices for Happiness and Stress Management ☆ Shri Jagat Singh Bisht ☆

By Hemant Bawankar2 Comments

Shri Jagat Singh Bisht

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

Authored six books on happiness: Cultivating Happiness, Nirvana – The Highest Happiness, Meditate Like the Buddha, Mission Happiness, A Flourishing Life, and The Little Book of Happiness. He served in a bank for thirty-five years and has been propagating happiness and well-being among people for the past twenty years. He is on a mission – Mission Happiness!

☆ # 04: Effortless practices for Happiness and Stress Management ☆

KEEP EVOLVING, KEEP LEARNING

A musician must make music, an artist must paint, a poet must write, if he is to be ultimately happy. What a man can be, he must be. This need we may call self-actualization.

-Abraham Maslow

The happiest persons on this planet are engaged deeply in creative pursuits. They are constantly in a state of flow. They keep on creating, exploring, and evolving.

Happiness lies in activity. It is like a flowing river, not a stagnant pool. Keep moving. Keep exploring. Learning is fun. Be a lifelong learner. Grow. Evolve. One who learns continuously, one who evolves continuously, one who is never stagnant, always remains cheerful, happy, and forward looking. There is no anxiety, depression, or stress.

Action may not always bring happiness but there is no happiness without action. Happiness is not something ready-made. It comes from your own actions. You must do the work to achieve it.

The happiest persons on this planet are engaged deeply in creative pursuits. They are constantly in a state of flow. Time stands still for them. They never face boredom. One level of creativity leads to the next level. They keep on creating, exploring, and evolving. They exist at a different plane altogether.

Flow is total absorption in an activity – you lose sense of time and self. When you are in flow – deep into music, play, work, reading, or smiling with your child – oblivious of time and self, you are in heaven.

CREATE YOUR OWN HAPPINESS

What are you good at? What do you love doing? What is it that gives you contentment? Keep a palm on your heart and choose that activity honestly. Do not choose what others are doing or what you think will make you famous. Choose the activity that you are good at and find genuinely absorbing.

Try to find ways and means to do the activity as often as possible. Go deep into it and learn all the finer points. Develop your skills in the field, be a learner of the deepest level, and master all the skills needed to be the best in the field. Do not compare or compete with anyone else, compete with yourself, and be your best self.

Challenges will come. Overcome those challenges by hard work and matching your skills to meet the challenge. Stretching yourself more and more will take you to newer heights. You will be fully immersed in what you do. You will learn new skills every day. You will grow every day. You will evolve on an ongoing basis. There is no happiness like this.

Keep evolving, keep learning something new all the time.  Think differently and be connected to creativity. Read a book, listen to music, paint, watch a movie, write poetry, pen a short story, record a video with a good message – anything meaningful and beautiful enough to engage you with intensity.

Create or immerse yourself in the creation of another mind. You may start with immersing yourself in the creativity of others and gradually learn to be creative in your own way. Do not be in a hurry. People often make the mistake of taking a jump before they are fully ready. Learning an art or a science takes a long time and requires patience and hard work.

You can create your own happiness by voluntarily engaging in activities like helping someone, being kind, expressing gratitude, nurturing social relationships, increasing flow experiences, practicing yoga and meditation, exercising regularly, and savouring life’s little pleasures. Choose the activities that you like and practice them regularly.

OPTIMAL EXPERIENCE

One must carefully understand each word of what Mihaly Csikszentmihalyi says about engagement and happiness, “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.

“The best moments in our lives are not passive, receptive, relaxing times. The best moments usually occur when a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile. Optimal experience is thus something that we make happen.”

Flow is the psychology of optimal experience. The optimal state of inner experience is one in which there is order in consciousness. During flow, people experience deep enjoyment, creativity, and a total involvement with life.

Mihaly Csikszentmihalyi says, “By stretching skills, by reaching toward higher challenges, a person, who has achieved control over psychic energy and has invested it in carefully chosen goals, becomes an increasingly extraordinary individual.”

PLATEAU EXPERIENCE

Abraham Maslow coined and defined the term “plateau experience” as a sort of continuing peak experience that is more voluntary and one that requires a lifetime of long and arduous effort.

Maslow describes the experience, “Such people who appear to be in harmony with their lives often have moments of an extraordinary occurrence called ‘peak experiences’. These are profound moments of intense rapture and well-being, along with possibly the awareness of ultimate truth and the unity of all things. Accompanying them is a heightened sense of control over the body and emotions and a wider sense of awareness.”

According to Ed Diener, “Psychological wealth includes life satisfaction, the feeling that life is full of meaning, a sense of engagement in interesting activities, the pursuit of important goals, the experience of positive emotional feelings, and a sense of spirituality that connects people to things larger than themselves.”

EXERCISE

Making the right decisions.

Imagine you have a collection of six hats of different colours – white, red, black, yellow, green, and blue. These are your tools for arriving at the right decisions in complex life situations.

Think of a problem that you have been facing. The problem is confusing and perplexing. You are finding it difficult to arrive at a solution.

Let us begin solving it in a creative and systematic way.

Begin with wearing the white hat.

The white hat denotes purity. You look only at the pure data. Just information and facts of the case. No opinion, views, or prejudices.

You may write down the problem and all related data on a sheet of paper, or prepare a document on your computer.

Make sure it is pure data, no opinions, or pre-conceived notions.

Take off the white hat and put on the red hat.

The red hat denotes emotions. Only emotions. What you feel. No logic, pure emotions.

Express and go through all the emotions. Your fears, anxieties, and hopes about the case. Whatever you feel. Let the whole range of feelings – positive, neutral, and negative – flow. No justifications needed.

Be as irrational and emotional as you can.

Take off the red hat and put on the black hat.

The black hat is the devil’s advocate. Everything that is wrong and that may go wrong in the case. All the failures, drawbacks, and negatives about the case. The emotional as well as the logical dark side.

Imagine all that can go wrong and the havoc that may be created.

Now, take off the black hat and put the yellow hat.

Yellow is the colour of sunshine, positivity, and optimism. Look at the brighter side of the problem and list all that is good and full of hope about it.

Look at all the positives and be full of optimism and hope.

Take off the yellow hat and put on the green hat.

Green is the colour of creativity and nature. Be creative. Look at the problem from totally different perspectives. Be creative. Think laterally. Think something new, innovate, and out of the box.

Imagine what no one has ever thought about the problem. Be disruptive in your thinking, not just incremental. Find totally new solutions. Brainstorm to the fullest. Use your whole range of thinking – make use of the entire rainbow.

Now, put down the green hat and put on the blue hat.

Blue is the colour of the sky. It covers everything.

Consider whatever you have thought and felt wearing all the hats – white, red, black, yellow, and green – and summarize them. You must arrive at a balanced decision, taking everything into consideration. You must weigh all the pros and cons.

Make the ultimate decision. Let there be no doubt in mind. All apprehensions must be given consideration and cleared. Take very single factor into account and arrive at the most comprehensive decision.

Your decision should not be lopsided or taken without considering any angle. Let it be all encompassing.

You arrive at the right decision and there is no stress.

This method of arriving at a balanced decision in complex situation has been devised by Edward de Bono and is known as the Six Thinking Hats.

Not being able to reach at the right decisions causes stress and anxiety. Knowing how to make the right decisions relieves you of stress. If you have a thinking mind, if you are creative, if you are positive, if you believe in activity, and if you are not afraid to take the right decisions, you will always be happy and stress-free.

“Thinking is the ultimate human resource. Yet we can never be satisfied with our most important skill. No matter how good we become, we should always want to be better. The main difficulty in thinking is confusion. We try to do too much at once. Emotions, information, logic, hope, and creativity all crowd in on us. It is like juggling with too many balls. The six thinking hats allow us to conduct our thinking as a conductor might lead an orchestra. We can call forth what we will.”

Six Thinking Hats/ Edward de Bono

“A good life is one that is characterized by complete absorption in what one does.”

Jeanne Nakamura and Mihaly Csikszentmihalyi

♥ ♥ ♥ ♥

© Jagat Singh Bisht

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

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 ☆ # 03: Effortless practices for Happiness and Stress Management ☆ Shri Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

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

Authored six books on happiness: Cultivating Happiness, Nirvana – The Highest Happiness, Meditate Like the Buddha, Mission Happiness, A Flourishing Life, and The Little Book of Happiness. He served in a bank for thirty-five years and has been propagating happiness and well-being among people for the past twenty years. He is on a mission – Mission Happiness!

☆ # 03: Effortless practices for Happiness and Stress Management ☆

STRETCH, BEND, TWIST, TURN

“Walking is the best possible exercise. Habituate yourself to walk very far.”

Thomas Jefferson

Exercise freestyle. Do not stress, let it be fun. Stretch, bend, twist, turn, whirl, move, and jump.

Getting up early and going to a park in the neighbourhood could be a rewarding habit to develop. It gives you a whiff of fresh air and sunshine that makes you feel refreshed the whole day. Once you add it to your routine, you will start looking forward to the morning, and it will become a rewarding hour of the day for you.

Start with a gentle walk and then walk briskly. Twenty to thirty minutes of walking every day can do wonders for you in the long run. It is good for your circulatory system and relaxes you a great deal.

Watching the trees and the flowers while walking gives a healing and soothing touch to your senses. It relaxes your eyes and is good for your eyesight too! Walking is not just an exercise, it reduces stress. You feel relaxed.

Exercises are not only good for your body. They bring happiness and well-being. Whenever you feel low, get up and move out to the neighbourhood park.

Physically active people are happier. Also, they have better life-satisfaction, and higher self-esteem. Exercise reduces depression, anxiety, stress, and panic; it betters mental processing, creates longer life, improves sleep quality, and strengthens the immune system.

It is exercise itself that infuses us with happiness. Among various types of activities, exercise is the most reliable happiness boosting activity.

Find a quiet corner for yourself and just stretch, bend, twist, turn, and whirl your body in a freestyle manner. Do not worry too much. Nothing is right or wrong. Do whatever you feel like doing.

FREESTYLE EXERCISES

Walking, coupled with some freestyle exercises in a relaxed manner, brings multiple benefits. It stretches your skeletal structure, improves your blood circulation, and is good for your muscles. It is good for your heart and the respiratory track. This, in turn, activates your endocrine system.

Stand on both your feet in a balanced manner. Cross your palms, fingers interlocked, and stretch your arms straight above your head. Stretch, stretch, stretch! Keeping your palms interlocked, up above your head, bend to the right and then bend to the left. Now, take your palms in front of you, bend forward, and stretch.

Let your hands dangle freely below your waist. Twist your waist sidewise to the right and then to the left. Let your arms move slowly as if a washing machine is in motion. Twist your lower body and keep moving your arms sidewise for some time.

Close your fists and bring them close to tour chest. Twist your upper body and move your arms. keeping them together at chest height.

Raise your arms above your head and gently bend backwards from your waist. Stay there for a while. Then, raise your hands up and go on to bend forward, as far as you can comfortably. Raise your arms up again. Now, repeat the actions and swing your arms rhythmically, bending backward and forward. Inhale as you go up and exhale as you come down.

Open your arms wide, bring them forward crosswise, and hit the back of your shoulders with palms. Swing the arms back to wide open position. Bring them forward again, but this time keep the other arm on the top and hit the back of shoulders with palms. Alternatively, keep one arm on top and the other arm below. Keep on opening your arms and then swinging to hit the back of shoulders for some time.

Dangle your arms by the sides of your waist and then lift them up in a ‘V’ shape. Bring them back to the sides of your waist and then again take them up in a swinging action. Inhale as you go up and exhale as you come down.

Be on your toes and jump upward gently. Continue jumping for some time.

Place both your hands on your waist, breath in deeply through your nose, and exhale through your mouth making an ‘O’ with the lips. Repeat it thrice.

Stand balanced on both your feet. Stretch your arms fully sidewise. Turn to your right and whirl in a clockwise direction. Move slowly. Find an object at a distance and fix your gaze for a moment on it after each round. Go slow. Complete 10 – 20 rounds. Afterwards, stop and be stationary for some time. Do not move abruptly. If you feel dizzy, bend slightly, put your palms on your thighs, and look at the floor.

These exercises are only illustrative. You may add more of your own. Do not stress, let it be fun. Be freestyle. Stretch, bend, twist, turn, whirl, move, and jump. These exercises will make you feel good throughout the day. No equipment is needed. If you do not go out on any day, you may do these exercises at your home too.

EXERCISE

Play like a child.

Take permission from a group of children and join them in play. Play with them like a child.

Run, jump, and shout. Be fully immersed in the game. Forget the world.

Pour all your energy and heart into the game. Put in all your enthusiasm.

Enjoy the game.

Laugh whole heartedly.

Until you merge completely with the children. You are not an outsider who has joined them. Everyone is equal.

Sing, dance, play and laugh in unison with all of them. Enjoy the fun. Be a kid. Until you begin to perspire.

Have a hot shower and relax.

You feel positive and joyous.

 Strenuous exercises may sometimes be harmful but light and freestyle exercises are always good. Go back to your childhood days, remember all the funny exercises you used to do, and try to re-create them. Gentle jogging, half jumps and stretching-bending exercises could be great fun, especially when done with children. The children would also be happy if you join them occasionally.

No equipment is needed, and you are not required to follow strict schedules. No membership fees and no registrations. Just have fun and get all the benefits. Include freestyle exercises in your routine. You will feel free and relaxed throughout the day.

“Physical fitness is the first requisite of happiness.

” Our interpretation of physical fitness is the attainment and maintenance of a uniformly developed body with a sound mind fully capable of naturally, easily, and satisfactorily performing our many and varied daily tasks with spontaneous zest and pleasure.

“To achieve the highest accomplishments within the scope of our capabilities in all walks of life we must constantly strive to acquire strong, healthy bodies and develop our minds to the limit of our ability.”

Return to Life/ Joseph Pilates and William Miller

“Research demonstrates that exercise may be the most reliable happiness booster of all activities.”

Sonja Lyubomirsky

♥ ♥ ♥ ♥

© Jagat Singh Bisht

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

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 ☆ # 02: Effortless practices for Happiness and Stress Management ☆ Shri Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

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

Authored six books on happiness: Cultivating Happiness, Nirvana – The Highest Happiness, Meditate Like the Buddha, Mission Happiness, A Flourishing Life, and The Little Book of Happiness. He served in a bank for thirty-five years and has been propagating happiness and well-being among people for the past twenty years. He is on a mission – Mission Happiness!

☆ # 02: Effortless practices for Happiness and Stress Management ☆

BREATHE, LOOK INWARD

“In our daily life our minds are almost continually externalized. We see and hear only what is going on outside of us, and we have little understanding of the events taking place in our inner environment.”

Swami Satyananda Saraswati

 Deep breathing is the simplest way to relax physically, mentally, and emotionally – anytime, anywhere.

We spend most of our waking time looking at the external world. Seldom do we look inward. Most of the time we are not aware of our respiration. Our feelings, emotions and thoughts overpower us as we do not have time to watch them dispassionately.

We have been given guidelines as to how to search for things outside ourselves but hardly any directions have been given on how to look inwards. We must train ourselves to look inside.

How good would it be if we could look at our real selves and understand what is happening in our inner world. There is so much turmoil there. If it could somehow be resolved, we would be in harmony with ourselves and feel peaceful.

Deep breathing is the simplest way to relax physically, mentally, and emotionally – anytime, anywhere. Just sit down, back straight, feet firmly grounded, eyes closed, and take three deep breaths.

Breathe deeply through your nose, into your belly, and exhale in a relaxed manner. The longer and slower the exhalation, the better it will be. You will experience relaxation instantly.

If you are feeling stressed, take three deep breaths again. Depending on the fatigue and time available, you may repeat the three deep breaths any number of times. Once you get accustomed to the practice and feel the benefits for yourself, you will be able to do it quietly while doing any other work.

Deep breathing infuses oxygen – a vital life force – into your bloodstream and expels toxins and stale carbon dioxide. You feel refreshed and more productive.

INNER SILENCE

The outer world is full of volatility, uncertainty, complexity, and ambiguity. That makes it perplexing.

On one hand, there are challenges but, on the other hand, there are opportunities. You must make your own decisions. The pros and cons of every step cause anxiety and hope.

There are many voices coming from the inside that may sometimes confuse you. If you know how to cope with the inner noise, you will have better control of the happenings around you.

EXERCISE

Observing inner noise and inner silence.

Roll a yoga mat or a small carpet on the floor. Place a small cushion over it.

Sit down comfortably on the cushion, legs folded crosswise, back straight, head straight, and eyes gently closed.

Take your own time to settle down. No hurry.

Listen to the sounds around you. Do not feel disturbed. No sound is good, no sound is bad. Do not worry about its origin. Do not concentrate on it. Just listen as a dispassionate observer.

After some time, you will hear less and less of the sounds.

Keeping your eyes closed, look at yourself internally. Pass your attention through each of your body parts. Do it in a relaxed manner.

Observe your breath as it goes in through the nostrils and comes out.

Watch your feelings and thoughts as they come and go. Do not worry if they are good or bad. Just watch them like an observer.

Initially, there will be a lot of noise inside, but it will gradually fade away, as you continue to watch it like a neutral spectator.

Do not be in a hurry. Take your own time to settle down.

Now, generate a thought consciously. Watch the thought like a witness. Let it fade away.

Generate another thought. Watch it dispassionately. Let it also go away.

Do not let any random thought occupy your mind. If any random thought arises, dispose it off. Do not allow it to stay.

This is the stage to generate thoughts at your will – the thoughts that you wish to have – watch them for some time and then let them go away.

In the next phase, dispose all random thoughts and any other thoughts that your mind generates. Let there be no thoughts.

As soon as a thought crops up, watch it and dispose it off. Do not allow any thought to stay in your mind.

Let there be shoonya or total vacuum. The mind must be totally empty. No thoughts must be allowed to stay there. Dispose them immediately.

This state of thoughtlessness is inner silence.

In the beginning, you were witness to inner noise. Now, you are observing inner silence.

This relaxes the mind fully and you experience peace. The stress goes away.

You feel relaxed.

When you do this exercise for the first few times, you may not get the desired results fully. But, after some practice, you will start feeling relaxed and stress free.

It is a practice, when once developed, remains with you throughout the day. Just look inwards and observe what is going on dispassionately. Like a witness.

You may practice it daily – any time – for about twenty to forty minutes.

This is an ancient practice, known as antar mouna, or inner silence.

Online versions of antar mouna by Swami Niranjananada Saraswati are freely available and you may initially listen to them and develop your practice. After some time, you will be able to do it by yourself.

The best time for any practice of a meditative nature is early in the morning when the surroundings are peaceful. You may also do antar mouna in the evening after returning from work, or before going to bed. It takes a while to develop the practice but, after some time, you start experiencing life optimally.

“Antar mouna is one of the few ‘permanent sadhanas’ which can be practised simultaneously all the twenty-four hours of the day by anyone who is really determined to know oneself. By maintaining awareness of one’s internal environment, thoughts, emotional reactions, etc., one can speed up one’s personal evolution to the utmost degree. It will make one understand the workings of one’s own rational and irrational mind, as well as giving one an understanding of what makes other people tick.”

Meditations from the Tantras/ Swami Satyananda Saraswati

“Antar mouna is a complete training system for the awareness process; it teaches one how to know the processes of the mind and ways in which one can bring them under control.”

Swami Satyananda Saraswati

♥ ♥ ♥ ♥

© Jagat Singh Bisht

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

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 ☆ Effortless practices for Happiness and Stress Management # 01 ☆ Shri Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

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

Authored six books on happiness: Cultivating Happiness, Nirvana – The Highest Happiness, Meditate Like the Buddha, Mission Happiness, A Flourishing Life, and The Little Book of Happiness. He served in a bank for thirty-five years and has been propagating happiness and well-being among people for the past twenty years. He is on a mission – Mission Happiness!

 ☆ Weekly Column ☆ 

☆ Effortless practices for Happiness and Stress Management # 01 ☆ Shri Jagat Singh Bisht ☆ 

Introduction

Do you want to be happier? Would you like to increase your well-being and flourish?

Flourishing is the experience of life going well– a combination of feeling good and functioning effectively. It is the opposite of languishing– living a life that feels hollow and empty.

Everyone seeks a flourishing life, but the modern-day lifestyle generates a lot of stress, which is the cause of psychosomatic disorders, including hypertension, respiratory ailments, gastrointestinal disturbances, migraine, and ulcers.

In this series, you will find simple, effortless, and painless practices for authentic happiness, stress management, and lasting peace. These exercises are easy to do, can be taken up by anyone, and require no previous training or experience.

The contents include how to relax your body and mind, knowing your inner self, freestyle exercise, life-long learning and evolving, autonomy and self-determination, flourishing, and spirituality.

RELAX YOUR BODY AND MIND

“Relaxation does not mean sleep. Relaxation means to be blissfully happy.”

Swami Satyananda Saraswati

Exercise is good for the body, but relaxation is equally important. Simple techniques of relaxing your body and mind can prove to be helpful in renewing vigour.

A balanced diet, regular exercise and adequate sleep are the basic pillars of healthy living. Activity and positivity make your life happier. Relaxation techniques help your body and mind to become calm and experience bliss.

Our body feels fatigue due to exertion. The mind becomes restless by fear, worries and anxiety. It is unavoidable. We need to take care of the body and mind daily.

Exercise is good for the body, but relaxation is equally important. A hectic day in the office, followed by strenuous work out at the gym, can sometimes make you feel exhausted. Simple techniques of relaxing your body and mind can prove to be helpful in renewing vigour.

The body and the mind are not separate entities. If you relax your body, the mind calms down and if you quieten your mind, the body feels relaxed. When the body and the mind are both relaxed, you feel full of joy and serenity.

Both the body and mind need exercise to keep them fit and they also need relaxation to recuperate. Walking, cycling, and swimming are exercises for the body while reading a book, learning a new skill, and solving a puzzle are exercises for the mind.

The body may feel fully relaxed after eight hours of sound sleep and the mind may feel blissful after an hour of deep meditation. But a sound sleep is fast becoming a rarity and not everyone is inclined to meditate.

We begin with a basic technique for relaxing the body. It is a simple practice that gives profound benefits. The sages have known this for ages.

You may do this exercise when you return from work in the evening, or before going to sleep in the night. You may do it after work-out, or anytime during the day when you feel tired and need relaxation.

EXERCISE

Relaxing the body.

Spread a yoga mat or carpet on the floor.

Lie down, flat on your back.  

Keep the feet slightly apart.

Place the arms by the side of your body, palms facing upwards.

The spine must be straight.

The head must be straight, facing upward, not falling on the side.

Adjust your body initially so that it is not tense.

Let each part of the body feel free.

You must feel relaxed.

Close your eyes gently.

Be calm and still, do not move.

Any physical movement will deprive you of the full benefits of the exercise.

Breathe naturally.

Allow the breath to be rhythmic and relaxed.

Be aware as you breathe in and as you breathe out.

Breathing in and breathing out, is one count.

Count your breaths gently.

You may count 21 breaths or 51 breaths, depending on how tired you feel and how much time you have in hand.

Relax.

Become aware of the environment around you and gently move your hand and legs.

Gently turn to the right side and get up.

Open your eyes.

Your body feels relaxed.

The body is deprived of proper rest when one sleeps with a twisted spine. It relaxes fully when one lies with a straight spine. The relaxation deepens as the breath slows down.

It is advisable to do this exercise on the floor, and not over the bed, to experience full relaxation. The body gets complete rest when the spine is straight, against a flat surface, and the breathing is rhythmic and slow.

At first, you may not feel the full benefits of the exercise but, as you develop the practice, you will start experiencing the deep relaxation it brings.

This is an ancient practice, known as shavasana, or the corpse pose, in yoga. It is an effective relaxation posture practised, for about ten minutes, at the close of a yoga session. During the session, it is used after difficult postures for a short relaxation.

THE ART OF BLISSFUL RELAXATION

If you go to sleep without resolving your tensions, you will not have a sound sleep. You must go to bed after throwing off all the burdens. When you have something in your mind, you will have a restless sleep, and you will not feel refreshed when you wake up.

In life, we are confronted with stressful situations from time to time. The stress may be physical, mental, or emotional.

When the endurance level of the body is over stretched, it feels uncomfortable, and you may feel muscular or endocrinal tension. The mind, at times, turns into a whirlpool of apprehensions and anxiety, making you feel mentally stressed. Relationships gone awry and things going haywire generate emotional stress.

Sometimes you feel helpless and totally stranded. The body suffers and you find yourself miserable. It looks like there is no way out but that is not true. There is a way out in such circumstances.  

It is a unique technique for inducing complete relaxation – physical, mental, and emotional. It is a systematic method in which you learn to relax consciously. You may call it – The Blissful Relaxation!

It is a practice that does not require many efforts on your part. You are only required to lie down and listen to the instructions. The instructions are precise and simple. No physical action is expected from you. Just listen to the voice.

Be aware and listen to the voice. Do not sleep. You must lie down comfortably as in the exercise described above. After you settle down, you will be asked to look at your whole body internally, keeping your eyes closed.

Then, you will be asked to rotate your consciousness through your limbs. You must repeat the name of the body part announced and form its image in your mind. Systematically, you will scan your entire body.

You will be taken on a beautiful tour of places and things that you have already seen. One by one, you will visualize a flowing river, boat, ocean, waves, beach, trees, flowers, mountains, rising sun, a small hut, flying birds, etc.

Your attention from the external world is moved inwards. The body relaxes completely, and the mind is fully aware. At the end of the exercise, when you are asked to open your eyes, you feel blissfully relaxed and rejuvenated.

It may be done at any time of the day when you feel the need to relax your body and mind. It must not be done immediately after meals. Half an hour of this exercise gives you the same relaxation as two hours of normal sleep. You feel so good that you would like to do the exercise every day.

On any day, when you feel you have not had a proper sleep, you may do it in the morning after getting up, and you will feel refreshed. Your productivity goes up. This is also a good tool for enhancing your creative capability.

You may do it in the evening after returning from work or before going to sleep. The fatigue goes away, and you will have a sound sleep.

This practice is derived ancient tantric scriptures. Swami Satyananda Saraswati, the founder of Bihar School of Yoga, re-constructed it in the present form. It is known as yoga nidra.

You may use the recordings of yoga nidra by Swami Satyananda Saraswati or his immediate disciple, Swami Niranjanananda Saraswati, available on the net, for your practice. Several other teachers and practitioners have also rendered their versions of the practice.

You feel fully relaxed – physiologically and psychologically – after a session of yoga nidra. The approximate duration of the practice is twenty to forty minutes.

It is suggested that you include the practices of shavasana and yoga nidra in your daily routine for relaxation of the body and the mind. They are healing and soothing. Their regular practice will reduce stress considerably and bring calm and peace to your life.

“In yoga nidra, the consciousness is in a state between waking and sleep. In this state, the mind is exceptionally receptive. The practice of yoga nidra enables one to receive intuitions from the unconscious mind. This state is the fount of artistic and poetic inspiration. It is also the source of the most creative scientific discoveries. The intuitions received in yoga nidra enable one to find within himself the answers to all problems. One’s true nature and integrity manifest, enabling him to live a meaningful and peaceful life in any environment. No longer emotionally identified with the mind and body, one’s entire being is pervaded with divine consciousness.”

Yoga Nidra/ Swami Satyananda Saraswati

         “Yoga nidra is a systematic method of inducing complete physical, mental and emotional relaxation.”

Swami Satyananda Saraswati

♥ ♥ ♥ ♥

© Jagat Singh Bisht

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

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 ☆ A Celebration of Courage: Laughter, Love and Life at Vishesh Jupiter Hospital, Indore ☆ Mr. Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

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

☆ A Celebration of Courage: Laughter, Love and Life at Vishesh Jupiter Hospital, Indore ☆ Mr. Jagat Singh Bisht ☆

There are moments in life that silently enter your soul and light a lamp of gratitude that never extinguishes. One such moment unfolded recently at Vishesh Jupiter Hospital, Indore, where my wife Radhika and I had the rare privilege of conducting a Laughter Therapy Session for a very special gathering — the valiant Cancer Fighters.

The event, aptly named “Celebrating Cancer Fighters”, was not just a programme; it was a festival of the human spirit, a collective celebration of survival, resilience, and the undying will to smile in the face of life’s most daunting challenges.

Dancing Through the Storm– The Spirit of the Survivors:

We entered the spacious, vibrant hall with our hearts full of anticipation. But nothing had prepared us for the tidal wave of energy, hope and love that greeted us. The cancer survivors — or should I say, cancer warriors — weren’t just survivors. They were torchbearers of life, lighting the path for others with their infectious joy.

They sang with passion, danced with abandon, and shared stories that could melt the hardest of hearts. Their eyes sparkled not with tears of pain but with the triumph of having walked through fire and come out shining. It was not a gathering of patients; it was a gathering of heroes who had turned their scars into stars.

Healing Hands, Compassionate Hearts:

Equally moving was the visible bond between the medical team and their patients. The doctors, nurses, and day care staff weren’t merely care providers — they were companions in the journey of healing. The way the patients looked at them, spoke of them, and thanked them revealed a deep trust and profound gratitude. The love wasn’t taught — it was felt. It emanated from every corner of the Oncology Department.

We extend our heartfelt thanks to the ever-smiling and deeply committed team of Dr Manish Siddha, Dr Deepak Agrawal, Dr Jain, and the entire supporting staff. Their dedication and personal connection with each patient radiated a healing energy that no medicine alone could offer.

Laughter as Medicine, Love as Cure

Our Laughter Therapy session was received with open arms and joyous hearts. There was uninhibited laughter, soulful breathing, and moments of shared silence that transcended pain. For us, it was more than just an hour-long session — it was a spiritual offering. To see those faces — once shadowed by chemotherapy, surgery, and fatigue — now lit up with childlike delight, was a blessing beyond words.

For Radhika and me, it was a deeply fulfilling experience, one that reminded us why we had chosen this path. In giving, we received. In healing, we were healed.

A Hospital That Feels Like Home:

As we walked through the pristine corridors of Vishesh Jupiter Hospital, what struck us was the attention to detail, the serene environment, and the abundant positivity that seemed to linger in the air. It wasn’t just the infrastructure or modern facilities that impressed us — it was the soul of the place, nourished daily by kindness, competence, and compassion.

And let’s not forget the delightful lunch — a culinary experience that would make even Indore’s famed food connoisseurs nod in appreciation!

In Deep Gratitude:

As we left the hospital premises, our hearts were heavy — not with sadness, but with a deep sense of reverence. We bowed to each and every cancer fighter who reminded us what it truly means to live — not merely exist. Their strength, smiles and soulful dances shall remain etched in our memory as living proof of the indomitable human spirit.

To the medical team, thank you for being the angels in white coats. To the staff, thank you for nurturing hope. And to the cancer fighters — we salute you. We wish you abundant health, happiness, and everlasting peace.

Because in your courage, we saw the true celebration of life.

🌹🌸💐🙏😄 🤣

 

#CelebratingCancerFighters

#VisheshJupiterHospital

#LaughterTherapy

#Indore

© 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 ☆ What’s Happening Inside You? ☆ Shri Jagat Singh Bisht ☆

By Hemant BawankarNo Comments

Shri Jagat Singh Bisht

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

☆ What’s Happening Inside You? ☆

☆

A Friendly Check-In with Your Body’s Vital Systems

Introduction: Listen to Your Body’s Whisper Before It Has to Shout

We often wait until something goes wrong before we pay attention to our health. But what if we could tune into our bodies more gently, regularly, and lovingly? Imagine your body as a community of hardworking organs—each doing its part to keep you energised, balanced and alive. In this friendly guide, we take a walk through your inner world, visiting ten key organs and systems. You’ll learn what a healthy heart, liver or pancreas feels like, how to nourish them further, and when they might be gently asking for help. This is not a science lecture, nor a fear-inducing checklist—it’s a compassionate invitation to know yourself better and care for the amazing instrument that is your body.

  1. The Heart: Your Body’s Tireless Drummer

Healthy signs & care:

A healthy heart beats steadily and rhythmically, allowing you to climb stairs or go for a walk without undue breathlessness. Good blood circulation keeps your skin pink and your mind alert. You can nurture your heart with regular exercise, a diet rich in fruits, vegetables and good fats, deep sleep, and by managing stress through yoga, laughter, or meditation.

When to seek advice:

If you feel sudden fatigue, breathlessness at rest, palpitations, swelling in feet, or tightness in the chest, your heart might be calling for attention. Don’t delay consulting your physician—early care often means easy healing.

  1. Liver: The Silent Worker

Healthy signs & care:

When your liver is in good shape, digestion feels smooth, energy is stable, and your skin appears clear. A healthy liver quietly processes nutrients, breaks down toxins, and helps your body detox naturally. Support it with moderate eating, reduced alcohol, less oily food, and herbs like turmeric and amla.

When to seek advice:

Watch out for fatigue, yellowing of eyes or skin, dark urine, bloating or discomfort in the right upper abdomen. These may be signs of liver distress and warrant medical guidance.

  1. Kidneys: The Body’s Natural Filters

Healthy signs & care:

Clear urine, good energy, and absence of swelling suggest your kidneys are working well. Staying hydrated, managing blood pressure and blood sugar, and avoiding excessive salt help your kidneys stay efficient and happy.

When to seek advice:

Cloudy or foamy urine, frequent urination at night, puffiness around the eyes, or swelling in the feet may indicate trouble. Early intervention can protect your long-term kidney health.

  1. Lungs: The Breath of Life

Healthy signs & care:

When your lungs are healthy, you breathe deeply without effort, and physical activity doesn’t leave you gasping. Fresh air, regular movement, breathing exercises and avoiding pollution or smoking go a long way in keeping your lungs young.

When to seek advice:

Persistent cough, wheezing, shortness of breath or chest tightness could be signs that your lungs need care. Early diagnosis helps avoid long-term damage.

  1. Thyroid: The Silent Regulator

Healthy signs & care:

When your thyroid is balanced, you feel energetic, your weight is stable, and your mood is even. Iodine-rich foods like seaweed, dairy, and nuts, along with stress reduction, help maintain its function.

When to seek advice:

Sudden weight gain or loss, fatigue, hair thinning, feeling unusually cold or hot, or mood swings may suggest thyroid issues. A simple blood test can help clarify things.

  1. Pancreas: The Blood Sugar Balancer

Healthy signs & care:

Steady energy throughout the day, no sugar cravings, and balanced appetite are signs your pancreas is doing well. A balanced diet with low sugar, fibre-rich foods, and regular meals supports its health.

When to seek advice:

Excessive thirst, frequent urination, blurred vision, or unexplained weight loss could be early signs of diabetes. Don’t ignore these signals—your pancreas might be overwhelmed.

  1. Stomach & Gut: The Second Brain

Healthy signs & care:

Good digestion, regular bowel movements, and a light feeling after meals point to a healthy gut. Eating slowly, choosing natural foods, and including probiotics and fermented foods nourish your digestive health.

When to seek advice:

Frequent acidity, constipation, bloating, or abdominal pain are signs that your gut needs some attention. A visit to a doctor can bring timely relief and prevent complications.

  1. Brain & Nervous System: The Command Centre

Healthy signs & care:

Clear thinking, good memory, steady emotions, and restful sleep indicate your nervous system is balanced. Mental workouts, restful breaks, meaningful conversations, and a calm routine help keep your brain sharp.

When to seek advice:

Chronic headaches, confusion, memory lapses, or persistent anxiety or depression are signs to reach out. Mental health is just as vital as physical health.

  1. Blood & Circulatory System: The Life River

Healthy signs & care:

When your blood is in good shape, you feel energised, your skin glows, and wounds heal quickly. Iron-rich foods, regular movement, hydration, and stress management all boost circulation and blood quality.

When to seek advice:

Excessive fatigue, dizziness, frequent infections, or cold extremities might indicate anaemia or circulatory issues. Don’t delay testing if these persist.

  1. Bones & Joints: The Framework of Strength

Healthy signs & care:

Flexibility, absence of joint pain, and steady posture reflect good bone health. Regular weight-bearing exercise, vitamin D, calcium-rich foods, and good posture habits keep your skeleton strong.

When to seek advice:

Persistent back or joint pain, stiffness, or loss of height may point to bone issues like arthritis or osteoporosis. Early assessment can help manage and even reverse symptoms.

Conclusion: A Journey Within

Health is not a goal—it’s a relationship with your body. When you begin to notice the subtle signs of wellness or imbalance, you grow into a more caring, aware version of yourself. This simple check-in with your organs is not about fear, but about friendship—with your body, your breath, and your life. Eat with joy, move with grace, sleep with peace, and listen gently within. And when in doubt, let your physician be your guide—not out of panic, but out of partnership.

Disclaimer:

This article offers general guidance for awareness and well-being. It is not a substitute for medical advice. Always consult a qualified physician before starting any treatment or diagnostic tests.

♥ ♥ ♥ ♥

© Jagat Singh Bisht

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

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 ☆ Where have all the crows gone? ☆ Dr. Jailaxmi  R Vinayak ☆

By Hemant Bawankar2 Comments

Dr. Jailaxmi  R Vinayak

? ~ Where have all the crows gone? ~ ? Dr. Jailaxmi  R Vinayak ?

Crows that were once upon a time in abundance and in persistent companionship of human beings are steadily diminishing like sparrows, parakeets, tigers and lions. Basically, it is because of the urbanisation and felling of trees. The dwindling green spots in the city life has taken a toll on common birds. In addition to this global warming, hazardous climatic changes, noise pollution, emission of harmful gases and insecticides are equally responsible. The crows need trees for nesting and neighborhood areas for foraging.

The grey necked crow also known as Ceylon or Colombo crow is of Asian origin. Their age limit is twenty or thirty years. They eat all that is edible and feed on refuge around human habitation, small reptiles, insects, small invertebrates, eggs, nestlings, plants, grain, fruit etc. The main reason why our garden is being harmfully raided by insects is mainly because there are no crows to thrive on them. Crows are also an indication of poor sanitary conditions. It was also considered inauspicious to be touched by crows.

Since five to six years crows were considered to be a menace. We were getting up with ‘caw  caw’ sound.  Some very famous songs have been composed on them like ‘jhooth bole kouva kaate’, and ‘bhor hote kaga pukare more ram’, just reinforcing that crows were an important part and parcel of our lives. Of course, in places like Worli of Mumbai, which is surrounded by densely foliaged trees, crows are daring to come in the flats of high-rise buildings and creating a menace.

On occasions of Shradh, a ceremony observed after the demise of ancestors, crows were fed to give peace to the departed Soul.

☆

© Dr. Jailaxmi  R Vinayak

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

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