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James Clear

Mastery

Jamie is a natural medium, clairvoyant and clairaudient. She uses her abilities as a mediumship teacher to help people evolve and awaken to their own psychic abilities. In 2011, she created <a href="http://www.withloveandlight.com/">The Center for Love and Light</a>.&nbsp;The Center continues to evolve and host teachers, healers, and lecturers from all over the globe. Her latest venture is <a href="http://www.thelightersidenetwork.com/">The Lighter Side Network</a>.&nbsp;

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Jamie Butler

<hr><h4>JAMIE BUTLER, healer and medium, founded The Lighter Side Network in 2017. Here she speaks with EMMA IVATURI about consciousness, belief, feeling stuck, growing pains, intuition and synchronicity.</h4>&nbsp;<img src="https://cdn-prod-static.heartfulness.org/vibrations2_f9a0a247f3.jpg">&nbsp;Q: Can you elaborate on how the brain works as a receptor and filter for the countless vibrations around us every moment?JB: Our brain is not just an organ that runs neurons and sends messages throughout our body. It is also a great transmitter and receiver, much like a radio. In fact, many of our thoughts are not originally ours, but come because of our ability to receive the energy vibrations from all around us. Working this way, our brain can easily be overwhelmed and bombarded with information. Our ability to focus on what we want to attract is how we filter out all the unwanted vibrations on a daily basis. But it is also the way we are able to attract all the things we don’t desire, because we spend time worrying, living in fear and feeling victimized. What you are focused on is what your energy field resonates with. Like attracts like.Let’s say you are pretending to ‘play small’, whether you are pretending to be a mouse or you are pulling in your great charisma to allow someone else to shine. When you do this, you are saying you are willing to receive all the energy around you – from people, from the room, from conversations, from the history of the room, from plants and animals that match this version of ‘playing small’, even though it is not your true nature. The energy you are receiving is going to be the energy you are putting out. We can see now the vicious cycle this can create.We can take this in another direction too. Let’s say you are pretending to be confident, to earn a position at work or to impress a love interest. You adopt a confident posture and spoken language and your energy patterns follow suit. Now, your energy field is vibrating with confidence. All the worry energy in the room is unlikely to vibrate with you any more hence you won’t receive it nor process it.I like this example better. Even reading it allows my energy to fluff up and feel better, however, I have free will and can immediately change this feeling by thinking of all the difficult situations in life and at work. As soon as I begin to focus on all the things going ‘wrong’, I vibrate with things going wrong. I air-quote the word ‘wrong’ because I don’t necessarily believe there is a right or a wrong, but this is the way we use our language to express the situations we don’t want.To help filter and attract the vibrations needed to grow, we must be conscious of our energy. This means being aware of our intent, emotions, thoughts and imagination. What are they expressing? What are they attracting? This simple act gives us insight into the subtle light world around, which is constantly offering information to better our lives.<hr><h4 style="text-align:center;">Through my decades of working with subtle light energy, techniques are nothing unless we believe in them. It is time to detangle ourselves from being triggered to stay within the same patterns that hold us hostage.</h4><hr>Q: Our conscious experience is but a small bandwidth of what we pick up on. How can we expand our awareness to integrate information we perceive less clearly that would otherwise create a cognitive dissonance?JB: Expanding our bandwidth of consciousness begins with understanding who we believe we are. In this current lifetime, our body is our instrument and our belief systems are the dial to broaden or narrow how we use this instrument. If we want to receive more clarity it is time to get into the gray areas, to step away from right or wrong, black and white, and the learned belief systems that are not working for us.Through my decades of working with subtle light energy, techniques are nothing unless we believe in them. It is time to detangle ourselves from being triggered to stay within the same patterns that hold us hostage.Next time you feel stuck try this:Center your energy into a neutral space. You can do this through a few minutes of steady breathing.Imagine you are without any attachment. Seriously, use that incredible imagination of yours! Imagination and intuition are roommates and share the same space. When you engage your imagination you are creating more room for intuition to use. Once you can imagine that there is any possible outcome, you are allowing new truths to enter into your consciousness.Mantras can help you create a single focus and allow different energies to come into your energy field to create the changes you are seeking.The mantra I use is: deep breath, re-access, change your perspective.Another mantra is: if you want to remain constant, always change.From this space begin to assess the images and messages coming to you. Please keep disciplining the monkey mind to stay in the ‘gray’ and un-triggered by the images and messages. Grab a pencil and paper and start to document what is coming through.Once you are done writing, walk away. If you can go into nature, allow the outdoors to calm and soothe your energy while continuing to hold the flow of ideas expanding your understanding, connection and energy. When you are activating your body with movement, you are helping these energies to merge with your new discoveries and belief systems.When you feel full or done, go back to writing and jot down your discoveries. Be sure to write keywords that will reconnect you with the ‘ahha’ moments. Re-read your notes frequently. This will help you incorporate your discoveries instead of them being fleeting moments.<hr><h4 style="text-align:center;">When life presents you with chaos,&nbsp; congested energy, a feeling of being stuck,&nbsp; hitting walls or whatever you feel awful about,&nbsp; reach in and pull out acceptance, kindness and surrender and see where the nudge takes you.&nbsp; I bet you will find there is ease to this enlightenment.&nbsp; I trust you will begin to notice how the world around you is supporting you</h4><hr>Q: Sometimes we misread the growing pains as we outgrow our current circumstances and are pushed into the next level of evolution. Perhaps the next step may not be clear and a leap of faith is needed to let go and surrender to where we’re going. How do you bridge the gap between these life phases?JB: Bridging the gap between life phases requires the art of acceptance, kindness and surrender. Each shift in our evolution is asking for us to change our beliefs. This can be a tremendous burden to the ego and the heart. I have noticed in the last 27 years of being a medium, there are certain ideals to which we hold strong culturally: these include gaining knowledge, loyalty and politeness. These ideals often lead us into shame and dissonance. When we are trained to value these ideals we create suffering and pain when it is time to grow.Let’s look at acceptance, kindness and surrender, and how these three actions can shift our cultural ideals and ease our way while we are becoming enlightened.When we are taught acceptance from a young age, we transcend loyalty to provide self-care, we transcend the need to gain knowledge with the comfort of the unknown, and we transcend politeness to find authenticity over.When we show kindness to ourselves, we find that loyalty is actually an expression of love not discipline, the act of gaining knowledge is an expression of curiosity, and the use of politeness is the desire to create peace.When we surrender, our truth is found. Surrendering allows us to accept not only possible outcomes but also the very real impossible outcomes. It allows us to walk away from loyalty when it was created out of guilt, regret or fear, and break commitments that no longer serve us. Surrendering allows us to stop comparing and contrasting our every move, to understand who we are and look at the very deep inner light for guidance. It also allows us to see that true politeness can be based in honesty and not the lens of praise.&nbsp;<img src="https://cdn-prod-static.heartfulness.org/vibrations3_a518152a4c.jpg">&nbsp;When life presents you with chaos, congested energy, a feeling of being stuck, hitting walls or whatever you feel awful about, reach in and pull out acceptance, kindness and surrender and see where the nudge takes you. I bet you will find there is ease to this enlightenment. I trust you will begin to notice how the world around you is supporting you.Q: Can you speak about the energies we take on from other people and act out with them in relation to our own character work?JB: When we are in communication with someone else it is natural for us to connect to them empathically. This helps us understand them. Our own energy will mimic what the other person’s energy is vibrating and therefore we will hold their pattern in our energy field. Sometimes people will continue to hold that pattern even after the communication is over. They can even take on other person’s energy.I have seen through the years of working as a medium and healer that we are emotional beings. Our first and foremost ability is to feel emotionally: the rest of life follows suit. Once we can identify that we are emotional beings, we begin to observe the amount of energy it takes to maintain our emotions. Everything we do, think and feel is all empowered by energy. Our chakra system, the energetic highways and byways, contains all the possible energetic vibrations and the way we use our emotions dictates the responses of the chakras. Knowing this we can see how natural it is for us to be empathic, having the ability to connect to how others feel.Empathy is a powerful tool but sometimes misused. When we are feeling what another is going through, we often come to believe it is ourselves feeling this way. Our brain is not trained to ask, “Is this feeling mine?” so we begin to believe whatever we are feeling must belong to us. However, I feel there is no guideline on the kind of work we need to do to evolve. There is no one judging your performance except you. This life is a very personal experience and only you can decide what needs to be done to reach the goals you have aligned for yourself. The only true common denominator I can speak to is our ability to feel emotions and have our needs met.<hr><h4 style="text-align:center;">Synchronicities pop up in our life when we are agreeing to align ourselves with our truth, that is, when we are ‘in the flow’. For me, synchronicities are not road signs directing us to change directions, but gentle reminders to stay the course.</h4><hr>Q: How can we cultivate a more natural alignment to our intuition?JB: Start building your trust with your intuition through these little activities:THE REAL YES AND NOTake the time to acknowledge how your five senses react to the words ‘yes’ and ‘no’. What color, feeling, location, sensation, taste, sound and more do these words evoke in you? You can use simple yes or no questions to engage your intuition on the myriad of decisions you make on a daily basis.DOCUMENTATION PLEASEWrite down in a list all the intuitive experiences you have throughout the day, even if they are very small and do not seem to be worth much. At the end of the day, go back and put a checkmark next to the ones that played out to be accurate with good insight. You might find it is a full day or week later before you get your validation. Having this on paper allows your brain to see it documented.&nbsp;<img class="image_resized" style="width:602px !important;" src="https://cdn-prod-static.heartfulness.org/vibrations4_4931e8f75f.jpg">&nbsp;WORD ASSOCIATIONPay attention to your words. Most of the time we’re trying to express our intuition, yet our language does not provide accurate words to convey it. Words like ‘lucky’, ‘coincidence’, ‘bright idea’, ‘ah- ha’ are all indicators of intuition. Be confident to share information without knowing the source of its origin. For that is a very intuitive thing!TRUST FALLBuilding trust in your intuition allows it to be stronger. When you find yourself doubting, step back. Claim your intuitive place as a no-doubt zone! When you are doubting, you are not connecting and you are not trusting your experience. Step back, take a breath, and begin to ask very simple yes and no questions about what you are experiencing.BE EFFORTLESSIntuition does not need you. As soon as you insert your voice, you could be wanting to control, compare, contrast and measure your intuition as if it were a logical experience. When you let go and become effortless with answers or intuition, your accuracy level increases.Q: How do synchronicities point us in the right direction in our lives? What are some you’ve experienced?JB: Synchronicities pop up in our life when we are agreeing to align ourselves with our truth, that is, when we are ‘in the flow’. For me, synchronicities are not road signs directing us to change directions, but gentle reminders to stay the course. Synchronicities have helped me create my businesses, especially The Lighter Side Network. I did not have a vision to create an online network, but the universe kept putting people in my path who brought out the creative in me. Once I acknowledged this, I began to see my path clearly. The Lighter Side Network is now over one year old and growing.<hr><a href="http://www.jamiebutlermedium.com" target="_blank" rel="noopener noreferrer">www.jamiebutlermedium.com</a> <a href="http://www.thelightersidenetwork.com" target="_blank" rel="noopener noreferrer">www.thelightersidenetwork.com</a> <a href="http://www.withloveandlight.com" target="_blank" rel="noopener noreferrer">www.withloveandlight.com</a><hr><h4 style="text-align:center;">Interviewed by EMMA IVATURI</h4><hr>

Vibrations

Jane Austen (1775-1817) was an English author, who 6 major novels are still some of the most popular in the English language, and have been made into films and TV series. She particularly used realism, irony, and social commentary to highlight the standing of women at the time.

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Jane Austen

Being with trees

Jane Goodall

Each one of us

What you do makes a difference

Dialogue

Janine Burke And Mirta Valdes

Janmarie is the CEO of a construction company. A wife, mother and grandmother, Janmarie has spent her adult life bringing heart into predominately male spaces. It’s a continual journey of exploring the heart’s capacity to open, uplift and transcend life’s circumstances. She enjoys seeing this unfold through her volunteer work serving underprivileged Latino youth, and in her work as a certified trainer with the Heartfulness Institute.

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JANMARIE CONNOR

<hr><h4>JANMARIE CONNOR explores some practical ways to create harmony and balance where there is tension, conflict and disagreement. How can polar opposites coexist?</h4>&nbsp;<hr>&nbsp;Years ago, I facilitated a weekend workshop with a group of Catholic Sisters. They were having great difficulty envisioning a way forward for their religious community. From their vantage point, the world they knew, including the Church and their place in it, was on its head. Their capacity to meet the needs of the inner-city population they served was strained. The Sisters’ advancing age and shrinking numbers made it increasingly difficult to fulfill their mission. And their mission was bound to their reason for being – their purpose in life.The complexity of the situation and the chaotic circumstances around them had taken a toll on these dedicated women. Fractures began to appear within the group, resembling the fractures in the community they served, and in the broader societal landscape. Individual perspectives on how or how not to advance had become hardened and polarized. Even simple decisions, like where to have lunch, required facilitation. By their own account, the group members were feeling isolated, angry and sorrowful.<h4 style="text-align:justify;">Sound familiar?</h4>The sisters might have been channeling the voice of our present collective experience. You don’t have to go far to find an angry disagreement on just about anything under the sun. Rigid perspectives and emotional outbursts are no longer confined to topics on religious, economic and political power, although they remain root culprits. For example, an online forum of neighborhood birdwatchers that I previously enjoyed is now off my list after several group members came to verbal blows. Was it a Black-headed Grosbeak or a Spotted Towhee? It wasn’t a battle over the birds, per se. It was a battle of who was right and who was wrong, and neither side would relent. Whichever side you were on depended on your vantage point – quite literally.<h4 style="text-align:justify;">How have we come to this?</h4>We are under an extraordinary amount of pressure as a society, with problems so big they boggle the mind. No need to name them as we can all fill in the blanks. If left unchecked, this sort of pressure short-circuits our ability to stay grounded and make space for a variety of perspectives which are needed for creative problem solving. The greater the pressure or complexity, the more polarized the reaction.<hr>&nbsp;<hr>&nbsp;<h5 style="text-align:center;">If left unchecked, this sort of pressure short-circuits our ability to stay grounded and make space for a variety of perspectives which are needed for creative problem solving. The greater the pressure or complexity, the more polarized the reaction.</h5>&nbsp;<hr>&nbsp;&nbsp;<hr><img src="https://cdn-prod-static.heartfulness.org/zero_balancing_point2_f3764c524c.jpg?updated_at=2023-04-12T12:55:26.202Z" alt="zero-balancing-point2">&nbsp;<hr>&nbsp;<h4 style="text-align:justify;">Fortunately for us – an expanded vantage point on polarity</h4>It is our good fortune that there is a principle inherent within polarity that eases the pressure and provides a bridge which unites divergent poles and perspectives. When we think of a polarity, we think in terms of dualistic pairs: up-down, good-bad, right-wrong, etc.Polarity can be described as two sides possessing a high degree of contrary tension, as in the positive and negative poles of a magnet or the Israeli-Palestinian conflict. In cases of extreme polarity, it is easy to believe that polar opposites cannot co-exist. But the integrative principle is operative at every level, until such a high level is reached where opposites no longer exist. Nature provides endless examples.We find it easy to accept tension in contrast when appreciating color or pairing flavors in a recipe. Opposing colors on a chromatic wheel are called complementary contrasts. Our sensory perception heightens the contrast while our brain works to unify it, resulting in a coherent experience. It’s a hard-wired response.According to The Art of Color, by Johannes Itten, “Two such colors make a strange pair … they require each other. They incite each other to maximum vividness when adjacent; and they annihilate each other, to gray-black, when mixed – like fire and water.”&nbsp;<hr><img src="https://cdn-prod-static.heartfulness.org/zero_balancing_point3_fd40f0b08a.jpg?updated_at=2023-04-12T12:55:26.133Z" alt="zero-balancing-point3">&nbsp;<hr>&nbsp;Bringing water to the fire is a nice analogy for finding balance in our polarized world. From this expanded vantage point, we can have faith in our and others’ inherent ability to integrate what presents as fixed positions and polarities. In the material realm, we are crossing the bridge from reaction to response. Now we have possibilities for a more balanced way forward.<h4 style="text-align:justify;">Even greater fortune awaits us</h4>Even greater fortune awaits us when we begin exploring this same inherent principle, but now in the subtler realms. Take another look at the color wheel. Consider again that opposites require one another when divining a more holistic and balanced life flow. Now look at the gray circle at the center and consider it as the heart of the wheel. And the white space around it as the field that supports the wheel. Has the gray circle in the center been formed by the opposing color pairs, or vice versa? And could the color wheel even exist without the field?Dr. Joe Dispenza beautifully describes this:“The heart serves as our connection to the unified field and represents the union of duality or polarity. It is where separation, division, and polarized energy merge to become one – where opposites unify.”The heart waits patiently for us to shine the light of our attention on it. When we do this, through heart-focused meditation, we begin to experience the union of polarities that Dr. Dispenza describes. And when we approach the heart with humility and an openness toward what we might discover, our union can take us to indescribable heights. It’s as if the loving light of our attention is mirrored in the heart, and the heart shines back on us.From this vantage point, balance is very real, and practical. We are released from the play of action and reaction. We are given divine resource, allowing the heart, the field, and all of the contrast to carry out their unified purpose.&nbsp;<hr>&nbsp;<img src="https://cdn-prod-static.heartfulness.org/zero_balancing_point4_89ae8fe029.jpg?updated_at=2023-04-12T12:55:26.245Z" alt="zero-balancing-point4"><hr>&nbsp;&nbsp;<hr>&nbsp;<h5 style="text-align:center;">“The heart serves as our connection to the unified field and represents the union of duality or polarity. It is where separation, division,&nbsp;and polarized energy merge&nbsp;to become one – where opposites unify.” – Dr. Joe Dispenza</h5>&nbsp;<hr>&nbsp;&nbsp;<hr>&nbsp;<h4>What happened to the Sisters?</h4>You might wonder what happened to the Sisters. Me too. I can tell you this much. They came to the weekend with pressure to consider ten vital questions and to make movement in some direction. We spent the first half of our weekend in silence, standing side by side on a masking tape line. The line represented Zero. It was the position in the room without a position. It held the heart, the field, and the Sisters. It was where they were silently reacquainted with the Essence of their mission – their reason for being. It was the place where they stood together, with open hearts, tenderly receiving come what may.And from this line, vantage point zero, they moved. There were ten lines in front of zero and ten lines behind. They allowed their hearts and bodies to move them to the place on the scale which matched their degree of resonance with the question. And between each question they returned to vantage point zero. Not long after the weekend, I received a letter from one of the Sisters. She ended by saying she would carry the experience with her for the rest of her life.<hr>&nbsp;<hr>&nbsp;<h4 style="text-align:center;">Article by JANMARIE CONNOR Illustrations by ANANYA PATEL</h4>&nbsp;<hr>&nbsp;

The zero balancing point

<h4>JANMARIE CONNOR discovers how childhood tales taught her the art of surrender, which would later guide her spiritual practice.</h4>Long before I had language for an inner life, I was being trained in it. Not intentionally or formally, but through stories that carried a hidden intelligence of their own. Two women in my childhood left distinct impressions. My Great Aunt Peg, from the rugged coast of Donegal, spoke easily of fairies and angels—beings we were taught to watch for in the garden and beneath the bed at night. She read my sister and me countless fairy tales and adventure stories, with a particular fascination for King Arthur and His Knights of the Round Table.My Peruvian mother, born high in the Andes, was grounded in history, mystical Christianity, and the classics. She was especially fond of the book Kon-Tiki, named for Viracocha—the ancient Incan creator god associated with the sun, wind, and the dawn of civilization. The Norwegian explorer and author, Thor Heyerdahl, gave his balsa raft this name to honor the idea that early South American peoples, guided by natural ocean currents and cosmology, may have sailed westward to Polynesia.Their worlds were different, yet what reached me was not belief, but orientation—toward imagination, wonder, and discovery of the unknown.As children, we fixated on the outer adventures. We reenacted them endlessly: drawing invisible swords from stone or sailing the seas on improvised rafts, certain we would crash and yet courageously unafraid. What I didn’t yet know was that discovery had begun its inward turn, with imagination quietly training me to move forward without certainty, but with trust.Kon-Tiki eventually emerged as the clearest teacher. Thor Heyerdahl’s journey was never about domination of nature but surrender to it. The raft could not be forced toward a destination; it had to yield to ocean currents, trusting that movement itself carried intelligence. Polynesia was not reached by conquest or modern navigation, but by alignment—by allowing the sea to do what it knew how to do.Only much later did I understand how deeply this story mirrors the inner life. In Heartfulness practice, the same movement occurs, though invisibly. The effort to steer subsides; attention shifts from the restless surface current of thought to a deeper inner flow. Surrender is not collapse, but humility—a willingness to stop interfering with what already knows the way. The heart becomes the raft; <a href="https://heartfulness.org/magazine/discovery-beneath-the-surface" target="_blank" rel="noopener noreferrer">consciousness</a>, the ocean.&nbsp;<hr><h4 style="text-align:center;">The effort to steer subsides;&nbsp; attention shifts from the restless&nbsp; surface current of thought to a deeper inner flow. Surrender is not collapse, but humility— a willingness to stop interfering with what already knows the way.&nbsp; The heart becomes the raft; consciousness, the ocean.</h4><hr>&nbsp;Daaji describes this inner process with striking simplicity: <a href="https://heartfulness.org/magazine/transmission-can-transform-the-world-if-we-want-it-to" target="_blank" rel="noopener noreferrer">meditation begins</a> by gently turning attention inward, allowing the outward momentum of thinking to soften into feeling. Feeling, when held without effort, naturally dissolves into silence. And beyond that silence lies something more subtle still—an expansive presence that cannot be grasped but only allowed. Meditation, understood this way, is not a technique of control but a movement of trust. Just as the Kon-Tiki followed currents older than maps, the heart follows an inner current wiser than the mind once we stop demanding direction and simply remain present.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/discovery_beneath_surface2_1575b071e0.webp" alt="discovery-beneath-surface2.webp"></figure>&nbsp;Over time, I came to see that this was never about becoming something new, but about remembering something essential. Just as the Kon-Tiki crew trusted ancient currents long before modern certainty, Heartfulness invites trust in an ancient inner movement—one that predates striving, identity, and control. The discovery is not dramatic. It is silent and often unremarkable, yet unmistakably authentic.The inner voyage, like the ocean crossing, does not promise comfort or clarity at every moment. There are long stretches of not knowing. But there is also a growing confidence that life carries us when we stop demanding proof. Innocence returns—not as naïveté, but as deep listening.What once felt like simple imitation—absorbing the worlds offered to me and stepping into them through play—now reveals itself as preparation. Discovery was never about swords or shores. It was about learning how to surrender well—how to float, how to trust the current, and how to remember that beneath the surface restlessness, consciousness is always already moving us home. &nbsp;<hr><h4 style="text-align:center;">Discovery was never about swords or shores.&nbsp; It was about learning how to surrender well— how to float, how to trust the current, and&nbsp; how to remember that beneath the surface restlessness,&nbsp; consciousness is always already moving us home.</h4><hr>&nbsp;

Discovery Beneath the Surface

Jarna Khimani is an IT Manager at Capgemini with a deep love for words and mythology. In her writing, she explores the connections between myth, meaning, and spirituality. Her spiritual practice centers on meditation, and she follows the teachings of Guru Mahatria.

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Jarna Khimani

<h4 style="text-align:justify;">JARNA KHIMANI explores desire, stillness, and the witnessing Self, tracing the shift from seeking to being.</h4>To the one-year-old me, all that mattered was wrapping myself in my mommy’s arms and feeling that profound sense of security and love. To the eleven-year-old me, receiving my friends’ approval on my clothing was primary. To the twenty-one-year-old me, achieving good grades in college was the sole focus. To the thirty-one-year-old me, passion and work were most important.Now, here I am, sitting in a quaint little cafe, reflecting on each phase of my life, and how caught up I was—and how caught up I am today, as other dimensions preoccupy my mind. Will always be something more—something new—that I will desire from life?I recall so clearly how my grandfather wanted us, as a family, to move to a house we could call our own. He lived an incredible life, yet it tore him up in his last moments that he couldn’t buy a new home. As my mind wanders to those fragile moments, I am sure that my desires will likewise evolve and upgrade, and that there will always be something that feels primary at every point in my life—whether for myself or for others.&nbsp;Certainly, there is no escape from this—our desires, relationships, aspirations, dreams, what pulls us towards something, or what repels us from other things. At some level, I will always remain involved with the world. I ask myself, “Is that why we are all here, living this life?”“No!” My heart gives an instant response, as though it simply knew: There is more to all of this, more to each breath bestowed upon me. There are infinite chances to walk past this mind that is too involved in this world.&nbsp;There is a beautiful quote from the Mandukya Upanishad, which has just danced into my mind:&nbsp;द्वा सुपर्णा सयुजा सखाया समानं वृक्षं परिषस्वजाते । तयोरन्यः पिप्पलं स्वाद्वत्त्यनश्नन्नन्यो अभिचाकशीति ॥Two birds, inseparable companions, perch on the same tree, one eats the fruit, the other looks on. The first bird is our individual self, feeding on the pleasures and pains of this world. The other is the universal Self, silently witnessing all.The Self is the witness of all. Yet, in our journey of life, we are also given the chance to witness and connect to that universal Self. The more we do, the more still we become; the more open we are to absorbing universal energy and remaining in God’s flow.Recently, I lit a diya [lamp] in a dark room. My eyes stayed with the flame of brightness dancing in space, drawing my attention to the light within and without. Within minutes, the dancing flame became still, as did my whirling mind. All that remained was the space where the flame once existed, the flame that now vanished in the thin air, leaving nothing but black ash-like cotton over my silver diya.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/iam2_3711b2b573.webp" alt="iam2.webp"></figure>&nbsp;<hr><h4 style="text-align:center;">This deep sense that there is such depth to life beyond desire—if only we are willing to be still and&nbsp; to exist not as a mere part but embodying the whole.</h4><hr>&nbsp;I stayed there, perfectly still within the empty space—as though everything around me had paused, just as it must have paused for Arjuna when Shri Krishna bestowed geeta gnyaan [knowledge of the Bhagavad Gita] upon him. In that moment, I heard a voice: “Just like this flame, I exist in form for a fleeting moment, and in no time, I will be gone.” What is life unless I connect to my God within—to the formless Self?I stayed still, my mind empty, my heart full of love. It was one of those blessed days when I lived undisturbed by any external noise. Possibly it was the universe’s way of saying, “It’s your time, my girl, to feel one with your God within.”In those moments, I simply existed.&nbsp; The way the sun just exists. The way the moon just exists.&nbsp; The way stars just twinkle.&nbsp; I was just there.&nbsp; And just like the sun and the moon, I did not know What I am called.&nbsp; No name, No form,&nbsp; No gender, Just oneness. Just existence.&nbsp;I sense this marks the beginning of something new and powerful in my <a href="https://heartfulness.org/magazine/the-power-of-softness" target="_blank" rel="noopener noreferrer">spiritual journey</a>. This deep sense that there is such depth to life beyond desire—if only we are willing to be still and to exist not as a mere part but embodying the whole. &nbsp;

I Am

Jasmee is a graphic designer with Heartfulness Magazine, and she is also a Klayzen potter. She aspires to open a studio where underprivileged women from the villages can make art and support themselves.

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Jasmee Mudgal

<hr><h3>AN ART ESSAY</h3><hr><h4>JASMEE MUDGAL reflects on her love for Rumi, the much-loved 13th-century Persian poet.</h4><hr><img src="https://cdn-prod-static.heartfulness.org/rumi2_067ffbd7c2.jpg" alt="rumi">&nbsp;<hr>Rumi’s poetry has always touched my heart. Every line has some deep meaning, which also resembles my life. It looks simple, but every aspect reveals something real and mystical, and that’s what I am also looking for.I decided to paint Rumi, and I envisioned him as a colorful being. When I think about spirituality, I want to paint all the colors in my palette onto the canvas.<hr><img src="https://cdn-prod-static.heartfulness.org/rumi3_8280bdffaa.jpg" alt="rumi">&nbsp;<hr><img src="https://cdn-prod-static.heartfulness.org/rumi4_458909b545.jpg" alt="rumi">&nbsp;<hr><hr><h4>Illustrations by JASMEE MUDGAL</h4><hr><hr>

Rumi

Jason is an exercise and nutrition expert, who began in the US Air Force, evolving into a certified coach specializing in fat loss, performance, and nutrition. Co-founder of ONE GYM in Greenville, SC, and creator of the Living Lean Blueprint, his work emphasizes personalized fitness solutions.

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Jason Nutting

<h4 style="text-align:justify;">JASON NUTTING explores the benefits of mindful eating, and takes it to the next level by introducing a core principle of Heartfulness to bring about physical, mental, and spiritual well-being at mealtime.</h4>&nbsp;In a world where the pace of life seems to accelerate with each passing day, the ancient wisdom of Indian sage Patanjali offers a beacon of light, guiding us toward the virtues of mindfulness and moderation. Patanjali, revered for his Yoga Sutras, emphasized the importance of harmony between the body, mind, and spirit—a concept that feels more relevant now than ever, especially in the context of eating and well-being.<h4 style="text-align:justify;">The foundation of mindful eating</h4>Mindful eating is not just a practice but a philosophy. When embraced, it can transform our relationship with food. It’s about engaging all our senses, recognizing our responses to food, without judgment, and acknowledging our emotions and physical cues. This approach stands in stark contrast to today’s fast and often mindless eating habits, which contribute to weight gain and also detach us from the joy and nourishment food is meant to provide.<figure class="image image_resized" style="width:53.32%;"><img src="https://cdn-prod-static.heartfulness.org/eating_slowly2_15ba877e28.webp" alt="eating-slowly2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_eating_slowly2_15ba877e28.webp 145w,https://cdn-prod-static.heartfulness.org/large_eating_slowly2_15ba877e28.webp 400w,https://cdn-prod-static.heartfulness.org/eating_slowly2_15ba877e28.webp 400w," sizes="100vw"></figure><h4>Patanjali’s teachings and modern research on the art of eating</h4>Patanjali taught the importance of Sthira (steadiness) and Sukha (ease) in our practices, which can be beautifully applied to the act of eating. Eating slowly and with intention encourages a steadiness of mind and body, allowing for a deeper appreciation of each meal, promoting better digestion, and satisfying us with smaller portions.Research echoes these teachings, showing that slower, more mindful eating can lead to <a href="https://heartfulness.org/magazine/start-with-hydration" target="_blank" rel="noopener noreferrer">weight loss</a> and improved health. A study in the Journal of the Academy of Nutrition and Dietetics found that people who eat slowly tend to consume fewer calories, experience increased fullness and, ultimately, see a reduction in weight. Slow eating allows the body time to signal fullness, reducing the likelihood of overeating.<hr><h4 style="text-align:center;">It’s about creating a moment of calm in our otherwise hectic day, turning a simple meal into an opportunity for meditation and reflection.</h4><hr><h4 style="text-align:justify;">Mindfulness and Heartfulness: a harmonious blend</h4>Mindful eating is deeply connected with the principles of Heartfulness, which include conscious awareness and heart-centeredness. One of the key Heartfulness principles advises us to eat in a state of inner connection, inviting us to tune in to our food and our bodies. It’s about creating a moment of calm in our otherwise hectic day, turning a simple meal into an opportunity for meditation and reflection.<h4 style="text-align:justify;">Ways to eat slowly and mindfully</h4><figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/gratitude_5700896aab.webp" alt="gratitude.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_gratitude_5700896aab.webp 145w,https://cdn-prod-static.heartfulness.org/large_gratitude_5700896aab.webp 300w,https://cdn-prod-static.heartfulness.org/gratitude_5700896aab.webp 300w," sizes="100vw"></figure>Begin with gratitude:&nbsp; Before eating, take a moment to express gratitude for your meal.&nbsp; This can help center your mind and prepare you for a mindful eating experience.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/use_senses_cc99d3fcf3.webp" alt="use-senses.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_use_senses_cc99d3fcf3.webp 145w,https://cdn-prod-static.heartfulness.org/large_use_senses_cc99d3fcf3.webp 300w,https://cdn-prod-static.heartfulness.org/use_senses_cc99d3fcf3.webp 300w," sizes="100vw"></figure>Use all your senses:&nbsp; Observe the colors, smell the aromas, and savor each bite. &nbsp;This not only enhances the experience but also slows down the pace of eating.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/chew_thoroughly_1ffacb52e0.webp" alt="chew-thoroughly.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_chew_thoroughly_1ffacb52e0.webp 145w,https://cdn-prod-static.heartfulness.org/large_chew_thoroughly_1ffacb52e0.webp 300w,https://cdn-prod-static.heartfulness.org/chew_thoroughly_1ffacb52e0.webp 300w," sizes="100vw"></figure>Chew thoroughly:&nbsp; Make a conscious effort to chew your food multiple times.&nbsp; This aids digestion and gives your body time to recognize when it’s full.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/put_down_utensils_716364901c.webp" alt="put-down-utensils.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_put_down_utensils_716364901c.webp 145w,https://cdn-prod-static.heartfulness.org/large_put_down_utensils_716364901c.webp 300w,https://cdn-prod-static.heartfulness.org/put_down_utensils_716364901c.webp 300w," sizes="100vw"></figure>Put down your utensils:&nbsp; Between mouthfuls, put down your utensils.&nbsp; This simple act can help pace your eating and encourage mindfulness.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/eliminate_distractions_ab7f37d91e.webp" alt="eliminate-distractions.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_eliminate_distractions_ab7f37d91e.jpg 241w,https://cdn-prod-static.heartfulness.org/large_eliminate_distractions_ab7f37d91e.webp 300w,https://cdn-prod-static.heartfulness.org/eliminate_distractions_ab7f37d91e.webp 300w," sizes="100vw"></figure>Eliminate distractions:&nbsp; Turn off the TV and put away your phone.&nbsp; Eating without distractions encourages you to focus on the meal and your body’s cues.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/pause_bad3ad0a69.webp" alt="pause.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_pause_bad3ad0a69.webp 145w,https://cdn-prod-static.heartfulness.org/large_pause_bad3ad0a69.webp 300w,https://cdn-prod-static.heartfulness.org/pause_bad3ad0a69.webp 300w," sizes="100vw"></figure>Check in with yourself:&nbsp; Pause periodically during the meal.&nbsp; This helps prevent overeating and promotes satisfaction with less food.<h4 style="text-align:justify;">Reflective questions to deepen your practice</h4><ul><li style="text-align:justify;">What emotions or thoughts arise when I eat slowly and without distractions? How do they differ from when I eat quickly or mindlessly?</li><li style="text-align:justify;">How does the practice of expressing gratitude before meals change my eating experience?</li><li style="text-align:justify;">In what ways can I incorporate the principles of Heartfulness into my daily eating habits?</li></ul>By integrating these practices into a daily routine, we embark on a journey not just toward weight loss, but toward a deeper connection with our food, our bodies, and ultimately, our inner selves. This mindful approach to eating, inspired by the wisdom of Patanjali and the principles of Heartfulness, offers a path to a healthier, more harmonious life.<hr><h4 style="text-align:center;">Illustrations by LAKSHMI GADDAM</h4><hr>

Eating slowly

<h4 style="text-align:justify;">JASON NUTTING calls upon his experience as an exercise and nutrition specialist and a meditation practitioner to offer 3 strategies for breaking the cycle of stress eating. You may not have heard of them before, but his unconventional approach works!</h4>&nbsp;We’ve all been there. Staring down a bag of chips or a pint of ice cream, feeling the weight of the day’s stress pressing down. It’s almost as if that food is the answer to all your problems, even if just for a moment. But here’s the thing—while it might feel good in the short term, stress eating often leaves you feeling worse in the long run.As someone who’s been coaching clients on nutrition and wellness for over 15 years, I’ve seen first hand how common emotional eating is. In fact, more than 60 percent of my clients say they struggle with it. And that was before the world turned upside down with a global pandemic. Whether it’s stress, anxiety, sadness, boredom, or grief, turning to food for comfort is understandable. Food is more than just fuel—it’s tied to emotions, memories, and comfort. But when we start using it as a crutch, that’s when the cycle of stress eating begins.Stress eating is like putting a Band-Aid on a wound that needs stitches. It might cover up the problem temporarily, but it doesn’t heal it. And worse, it often makes us feel guilty afterward, perpetuating the cycle. So, whether you’re trying to help a friend or you’re looking for solutions for yourself, here are three strategies that might help. These aren’t your typical “just eat healthier” tips. They’re a little unexpected, but they just might be the key to breaking the cycle.<h4 style="text-align:justify;">Strategy 1: Permission to Overeat (Yes, Really)</h4>This might sound counterintuitive, but hear me out. Our brains love patterns, and when we stress eat, it’s often an automatic response to certain triggers—a stressful phone call, a difficult conversation, or even just a tough day at work. These triggers set off a chain reaction in our brains, leading to overeating without us even realizing it.Here’s a wild idea: Give yourself permission to overeat. Instead of trying to fight the urge, lean into it as a learning experience. When you allow yourself to overeat without judgment, you start to pay closer attention to what’s really going on. You might notice that every time you talk to a certain person, you reach for a snack. Or that you’re more likely to overeat when you’re bored or anxious.<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/stress_eating2_af2afce10b_1_05031e7199.jpg" alt="stress_eating2_af2afce10b (1).jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_stress_eating2_af2afce10b_1_05031e7199.jpg 171w,https://cdn-prod-static.heartfulness.org/small_stress_eating2_af2afce10b_1_05031e7199.jpg 500w," sizes="100vw"></figure>By treating it as an experiment, you can start to identify your triggers. Once you know what’s causing the overeating, you can begin to address the root of the problem. And often, just giving yourself permission to overeat takes away the urge. When something isn’t forbidden, it loses some of its power over you.<h4 style="text-align:justify;">Strategy 2: Create a “Nourishment Menu”</h4>One of the most effective ways to break the cycle of stress eating is to create a “nourishment menu.” This isn’t a list of foods to eat—it’s a list of actions to take before you reach for that snack. Think of it as a way to interrupt the automatic response of stress eating.Here’s how it works: Before you reach for food, pick an action from your menu. It could be something as simple as taking three deep breaths, drinking a glass of water, or going for a short walk. The idea is to give yourself a moment to pause and check in with yourself. Are you really hungry, or are you just trying to soothe your emotions?&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/stress_eating3_edde55d21b_1_ec643557d9.jpg" alt="stress_eating3_edde55d21b (1).jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_stress_eating3_edde55d21b_1_ec643557d9.jpg 171w,https://cdn-prod-static.heartfulness.org/small_stress_eating3_edde55d21b_1_ec643557d9.jpg 500w," sizes="100vw"></figure>&nbsp;Your nourishment menu should include actions that align with your values and goals. For example, if you value your relationships, calling a friend could be one of your options. If you value your health, maybe a quick workout or a few stretches would be a good choice.The key to making this work is to keep it simple and doable. Your menu should include options that take no more than 15 minutes—and ideally, you should have one or two options that take a minute or less. Keep any materials you need handy, like a water bottle or a notepad, so it’s easy to follow through.If you’re looking to connect more deeply with yourself and clear your mind, consider incorporating a mini Heartfulness Cleaning practice. Heartfulness Cleaning is a simple yet powerful technique to cleanse your mind of any accumulated stress, heaviness, and emotional burdens. It’s a way to reset and refocus, making it easier to address your true needs rather than reaching for food as a quick fix.Here’s how you can try it: Close your eyes and sit comfortably. Imagine that all the heaviness, impurities and complexities within you are being removed and leaving your system from your back, from your tailbone to the top of your head. Visualize them leaving your body in the form of smoke or vapor, dissolving into the atmosphere. This practice can take just a few minutes, but it can have a profound impact on your state of mind.To learn the whole process of cleaning, go to <a href="https://www.youtube.com/watch?v=XrBojZA8YbA" target="_blank" rel="noopener noreferrer">https://www.youtube.com/watch?v=XrBojZA8YbA.</a><h4 style="text-align:justify;">Strategy 3: Practice Self-Compassion</h4>We’re often our own worst critics, especially when it comes to eating. Negative self-talk can be a powerful trigger for stress eating. “Why did I eat that?” “I’m such an idiot for finishing the whole bag.” Sound familiar? This kind of thinking doesn’t just make us feel bad—it can actually reinforce the cycle of stress eating.Here’s where self-compassion comes in. Instead of beating yourself up, try being kind to yourself. Acknowledge that stress eating is something many people struggle with, and it’s okay to have setbacks. When you approach yourself with kindness and understanding, you’re less likely to fall into the “screw it” mentality that leads to overeating.Self-compassion isn’t about giving yourself a free pass to eat whatever you want. It’s about recognizing that you’re human and that you’re doing your best. It’s about seeing the big picture and treating yourself with the same kindness you’d offer a friend.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/stress_eating4_b25076e51e.jpg" alt="stress-eating4.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_stress_eating4_b25076e51e.jpg 157w,https://cdn-prod-static.heartfulness.org/small_stress_eating4_b25076e51e.jpg 500w," sizes="100vw"></figure><h4 style="text-align:justify;">Putting It All Together</h4>Stress eating is a complex problem, and there’s no one-size-fits-all solution. But by developing awareness, creating new habits, and practicing self-compassion, you can start to break the cycle. Remember, this isn’t about perfection—it’s about progress. Each time you pause before eating, choose an action from your nourishment menu, or practice self-compassion, you’re taking a step toward healthier habits.It’s also important to remember that your behavior around food doesn’t define you as a person. You are more than what you eat. So the next time you find yourself reaching for that snack out of stress or emotions, take a moment to check in with yourself. What do you really need? Is it food, or is it something else?By taking the time to understand your triggers, nourish yourself in other ways, and be kind to yourself, you can begin to change your relationship with food. It’s not an easy process, but it’s one that’s worth the effort. After all, the best way out of a difficult situation is through it. And you’re strong enough to make it through.<hr><h4 style="text-align:center;">Stress eating is a complex problem, and there’s no one-size-fits-all solution. But by developing awareness, creating new habits, and practicing self-compassion, you can start to break the cycle.&nbsp;</h4><hr>

3 strategies for breaking the cycle of stress eating

<h4 style="text-align:justify;">JASON NUTTING shares his reflections on the nature of thoughts, and how to move from a first reaction in any circumstance to allowing space for the heart to speak and wisdom to emerge from within by slowing down, clearing the noise, removing the weight of the past, and connecting and aligning with something greater.</h4>&nbsp;“The quality of your life is determined by the quality of your thoughts.”&nbsp;—Marcus Aurelius&nbsp;But what if the thoughts that <a href="https://heartfulness.org/magazine/the-afterglow-of-their-love" target="_blank" rel="noopener noreferrer">shape your life</a> aren’t truly yours?Every moment, a thought arises. It comes fast, automatic, familiar. This is the thought shaped by past experiences, habits, and subconscious conditioning. It’s not a choice; it’s a reflex.Let’s call this your First Thought.But what happens after that?The moment between the first thought and your next move is where freedom lives.&nbsp; That is where transformation happens. That is a space where the heart speaks. The first thought is not necessarily wise, true, or aligned with who you ought to be. It is simply familiar.Your habitual state, your baseline level of energy and awareness, shapes this first thought. It’s how you normally feel, think, and respond to life.But when stress, pressure, or unexpected challenges arise, you enter an activated state, a surge in energy where emotions heighten, the mind speeds up, and old survival patterns take control.This is when fear, self-doubt, and defensiveness arise most strongly.Without awareness, the first thought in this state feels like the truth. But it’s just a reaction.&nbsp;This is why space matters. This is where freedom begins. It is the mind on autopilot, reacting to life based on past programming.<ul><li>You feel resistance before trying something new.</li></ul>First thought: “I can’t do this.”<ul><li>You get triggered in a conversation.</li></ul>First thought: “They don’t respect me.”<ul><li>You set a goal and doubt creeps in.</li></ul>First thought: “I’ve failed before. Why bother?”The first thought often comes from fear, survival, or the ego’s need for control. It is the conditioned self, the closed mind, repeating its old stories. And if you act on it immediately, you reinforce the closed mind.Now, here’s the shift:You don’t have to obey the first thought.Imagine a moment of struggle… perhaps frustration, doubt, or the pull of an old habit.&nbsp; The first thought arises automatically. But then, there’s a pause. A breath. A heartbeat.&nbsp; And from that space, a new voice emerges:“What if I try?” “What if I respond with love?”&nbsp; “What if I trust?”This voice is quieter but deeper… more like a whisper.&nbsp; It does not push or force like the mind. It simply knows. That is the heart speaking. The heart does not rush. It does not react. It does not repeat old patterns.&nbsp; It responds from a place of wisdom, presence, and truth. But to hear it, you must create space.The heart’s wisdom is always present, but most people never access it because they move too fast.They react before they receive.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/when_heart_speaks2_2f09ade53a.webp" alt="when-heart-speaks2.webp"></figure>&nbsp;<hr><h4 style="text-align:center;">The heart’s wisdom is always present,&nbsp; but most people never access it&nbsp; because they move too fast.</h4><hr>This is why Heartfulness practice is helpful, as it slows you down so the heart can lead. Each aspect of the practice helps cultivate this awareness:<ol style="list-style-type:decimal;"><li style="text-align:justify;">Meditation—clears the noise so you can hear the heart.</li><li style="text-align:justify;">Cleaning—creates space by removing the weight of negative thinking, and old conditioning.</li><li style="text-align:justify;">Prayerful Connection—aligns you with something greater, attuning the heart to wisdom beyond the intellect.</li></ol>Through <a href="https://heartfulness.org/magazine/remembrance-made-simple" target="_blank" rel="noopener noreferrer">daily practice</a>, something deeper happens:The Second Thought, the one shaped by awareness, intuition, and deeper intelligence, begins to arise more effortlessly.This is the blooming of the lotus flower within you.&nbsp; And over time, it replaces the first thought. This is the path of transformation. At first, this process requires conscious effort. You must pause. You must listen. You must choose to let the heart lead.&nbsp; But as you practice, the shift becomes natural.One day, you realize:Your first response to a challenge is trust, not fear. Your first reaction to stress is calm, not panic. Your first impulse in relationships is love, not defensiveness.The second thought has become the first.&nbsp; This is the true integration of heart and mind. It is no longer a battle between impulse and <a href="https://heartfulness.org/magazine/emotional-wisdom" target="_blank" rel="noopener noreferrer">wisdom</a>.&nbsp; It is harmony.This is the work…Slow down. Clear the noise. Remove the weight of past conditioning. Connect and align with something greater.Each practice helps to recognize the space between thoughts and allows the heart to lead.And over time, the heart’s voice is no longer the second thought.It is the first. We learn how to lead from the heart once again.<hr><h4 style="text-align:center;">Each practice helps to recognize&nbsp; the space between thoughts and&nbsp; allows the heart to lead.</h4><hr>This is not a theory. It is a practice.&nbsp; The question is:Will you listen?If this resonates with you, take a moment today to pause.&nbsp; When a thought arises, don’t react immediately. Connect to your heartbeat for a breath or two.&nbsp; Create space. And listen.The heart has always been speaking. Slow down, and you will hear it.Ready to experience this shift?&nbsp;

When the heart speaks

<h2 style="text-align:center;">A Journey Through the Depths of the Heart</h2><h4 style="text-align:center;">JASON NUTTING</h4>We begin on the surface— thought, motion, the echo of seeking. Restless to find what we’ve never truly lost.We search for <a href="https://heartfulness.org/magazine/a-culture-of-peace" target="_blank" rel="noopener noreferrer">peace</a> through effort, through striving, through form. But the invitation is quieter than all of it— not beyond, not above, but beneath.So we sit. We allow. We begin the descent into the layered stillness of the heart. Emotion softens. Memory loosens. Thoughts pass like shadows over still water. We move— not forward, but inward. Not driven, but drawn.We arrive at the soul… a quiet flame, steady and watching. It welcomes. It waits. It is the home of all longing— and yet, it too must bow. For the pull continues.We go deeper still. Beyond feeling. Beyond self. Beyond soul. Into a silence that is not absence, but presence without name. A light without luminosity. A depth without direction. A movement without motion.We do not make this happen. We are simply present when it does. Grace moves before thought. Transmission flows where attention cannot reach. It touches the spaces we could never open on our own. And yet— we had to show up.We descended. We stayed. We surrendered. And something opened that was never closed.We return slowly. And yet— nothing is the same. The mind may speak, but we no longer follow. The body may act, but it is moved from stillness.Even will dissolves— not in defeat, but in fulfillment. We are no longer the seeker— only the one who is being lived.This is not a peak. It is a vanishing point. The quiet end of identity. The beginning of truth. Not a state to achieve, but a presence to receive. Not a light that blinds… but a light that simply is.Let it pull you. Let it open you. Let it carry you home. Descend. Dissolve. Disappear into the stillness that has always been you.That has always been&nbsp; home.

The descent into stillness

<h3 style="text-align:center;">A Practice for Returning to Lightness</h3><h4 style="text-align:justify;">JASON NUTTING&nbsp;shares the liberating practice of Heartfulness Cleaning.</h4>Sometimes the hardest part of letting go is knowing where to begin.You feel it before you name it—the tension, the restlessness, the emotional weight. Something stirred up inside you: a tough conversation, a wave of stress, an old pattern resurfacing. You want to feel centered. But you’re carrying something that won’t let you settle. That’s where <a href="https://heartfulness.org/magazine/expect-the-unexpected" target="_blank" rel="noopener noreferrer">Heartfulness Cleaning</a> comes in. It is a daily evening practice, but it’s also a powerful tool you can use anytime emotional residue shows up. This is Emergency Cleaning— a simple, powerful release practice to help you reset, realign, and return to inner light.When the weight lingers. Throughout the day, we accumulate impressions— what Heartfulness calls samskaras— from thoughts, emotions, interactions, and reactions. While many dissolve naturally, others leave behind a heaviness in the system. You might not always know what caused it. You just feel off. That’s your signal: it’s time to release.<h4 style="text-align:justify;">Emergency Cleaning: What and why</h4>Traditional Heartfulness Cleaning is done in the evening to remove the day’s accumulated impressions. But sometimes, life doesn’t wait. Emotional disturbances arise in the moment. Emergency Cleaning is a shortened, focused version of the evening practice. It clears emotional clutter so you can move forward with clarity— without waiting for the day to end. It’s not about suppressing what you feel. It’s about creating space so you’re no longer stuck in it.<h4 style="text-align:justify;">A simple way in:</h4>If sitting for a formal cleaning feels distant or abstract, this framework offers a tangible entry point— especially during moments of stress or resistance. Take two to five minutes. Sit comfortably. Gently close your eyes. Begin.&nbsp;Before you start: a mental bridge. If you’re feeling too agitated or disconnected to drop in right away, try asking yourself:<ul><li>What am I holding onto right now?</li><li>What do I no longer need in this moment?</li><li>Can I let this move through me without controlling it?</li></ul>You’re not trying to fix anything. You’re simply acknowledging what’s present. This gentle mental check-in can soften resistance, and help you move from mind to heart.<h4 style="text-align:justify;">Step 1: One word</h4>Choose a word to shift your internal stance:<ul><li>Allow—if you tend to suppress or avoid</li><li>Open—if you feel guarded or braced</li><li>Let go—if you’re clinging to control</li></ul>Say it inwardly. This soft cue signals your system that it’s safe to release.&nbsp;<h4 style="text-align:justify;">Step 2: Visualize the release</h4>Gently imagine that all heaviness— emotional residue, <a href="https://heartfulness.org/magazine/how-to-deal-with-stress" target="_blank" rel="noopener noreferrer">stress</a>, confusion— is leaving your system. See it exiting from your back like smoke, dissolving into space. Let the feeling move. Don’t force anything. Just stay present and observe.&nbsp;<h4 style="text-align:justify;">Step 3: Breathe and relax</h4>Take a conscious exhale. Drop your shoulders. Loosen your jaw. Let your hands rest freely. This physical shift allows your nervous system to unwind— making space for deeper cleaning.<h4 style="text-align:justify;">Step 4: Invite light</h4>Visualize a gentle, pure light entering your heart from the front. Let it fill the space where the heaviness once was. There’s no effort here— just openness. Feel the lightness expand.<h4 style="text-align:justify;">Step 5: Return to presence</h4>Rest in this space a few moments longer. Then, gently bring your awareness back to your body and surroundings. Open your eyes when ready. Don’t check to see if the feeling is ‘gone.’ Just notice: Do you feel clearer? Lighter? A little more yourself? That’s enough.If you still feel heavy That’s okay. Releasing is not erasing. It’s loosening the grip. You may still feel the emotion, but now you’re no longer reacting from it. You’ve broken the loop. And the more you clean, the more the impressions dissolve at the source. This is how inner transformation happens— not through force, but through repeated letting go. And over time, as the heart becomes more refined and the practice deepens, letting go becomes more natural. The heart begins to open on its own—softened, sensitized, and made teachable.In these quiet moments, even without effort, grace becomes accessible. As we continue to clean, the impressions lose their grip, and the heart starts to remember its original state. We realize: this process is not only about removing—it’s about returning.&nbsp;<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/emergency_cleaning2_acc5a7458b.webp" alt="emergency-cleaning2.webp"></figure>&nbsp;When to use Emergency Cleaning<ul><li>After emotional conversations</li><li>Before making big decisions</li><li>When your mind feels clouded</li><li>During cravings, stress, or inner resistance</li><li>Anytime you feel stuck or unsettled</li></ul>Emergency Cleaning isn’t just for difficult moments. It’s for any moment you want to return to lightness.Letting go, living light The more often you clean, the more easily you return to your natural state— open, free, and grounded in the heart. This isn’t about perfect peace or emotional perfection. It’s about living from clarity, regardless of the storm. In time, the practice becomes second nature: One word. One breath. One release. That’s all it takes to return to yourself. Let that be your new default.Ready to experience it for yourself?Visit www.heartfulness.org for guided meditations and resources. Or watch: How to do the Heartfulness Cleaning &nbsp;Masterclass by Daaji: <a href="https://www.youtube.com/watch?v=ePiMdh5X_r0" target="_blank" rel="noopener noreferrer">https://www.youtube.com/watch?v=ePiMdh5X_r0</a>&nbsp;

Emergency cleaning

Emotional Evolution through the Heart Region

<h2 style="text-align:center;">The Slow-Down Technique:&nbsp; A Transformative Practice for Conscious Living</h2><h4>Through a simple technique, JASON NUTTING encourages us to slow down.</h4>“When we connect with the heart, time slows down, and in that stillness, everything finds its place.” —DaajiIn a world that never stops moving, the idea of slowing down can feel almost counterintuitive. Yet in the rush of everyday life, the simple act of slowing down offers hidden opportunities to reshape our reality and reconnect with our deeper selves. The SLOW–DOWN technique is a powerful practice that invites us to shift from impulsive reactions to thoughtful responses, opening the door to a more intentional, centered, and fulfilling life.“Between stimulus and response, there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” —Viktor Frankl<h4 style="text-align:justify;">The Origins of Perception and Its Impact on Our Lives</h4>From the moment we are born, we begin to absorb the world around us through the lens of those who raise us and the culture in which we are immersed. These early experiences shape our perceptions, which in turn dictate how we see and interact with the world. These learned perceptions, while deeply ingrained, are not always accurate reflections of reality. Instead, they are often colored by past experiences, societal expectations, and unconscious biases—what Yoga calls samskaras.As we navigate life, these perceptions influence our thoughts, behaviors, and expectations. We unconsciously build our reality based on these perceptions, leading us to form rigid ideas of how life “should” be. When the reality of our world doesn’t align with these expectations, we experience conflict—a conflict that triggers our survival mechanisms, activating a program designed to protect us.Survival mechanisms are an automatic response to perceived threats, leading to behaviors that are driven by the need to defend and attack. In this state, known as the “Red Zone,” our nervous system is in overdrive, our thoughts race, and our emotions intensify. We find ourselves stuck in a cycle of judgment and reaction, unable to see beyond the immediate threat to our sense of security.<h4 style="text-align:justify;">The Power of the SLOW–DOWN Technique</h4>The SLOW–DOWN technique is a transformative practice designed to interrupt this automatic response. By consciously slowing down, we create space between the event and our reaction, allowing us to shift from a reactive state to a more mindful, responsive one. This shift moves us from the Red Zone into what is known as the “Green Zone,” where we can engage with the world from a place of awareness, calm, and clarity.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/slow_down_technique2_b595edcd90.webp" alt="slow-down-technique2.webp"></figure>&nbsp;At its core, the SLOW–DOWN technique is about changing our state of being. It helps us move from Event-Judgement-Reaction—a cycle where we automatically judge and react to events based on our conditioned perceptions—to Event-Awareness-Response, where we consciously choose how to respond to what is happening in the present moment.<h4 style="text-align:justify;">The Subtle Power of the Heart</h4>The heart is more than just an organ—it is the seat of our emotions, our essence, and our connection to the deeper truths of life. As you practice the SLOW–DOWN technique, consider adding a focus on the heart to bring an even greater sense of calm and connection to the process.As you say the words “SLOW–DOWN,” gently direct your breath towards the heart, breathing in slowly and deeply into this center of your being. Visualize your heart gently slowing its rhythm, creating a soothing effect that ripples through your entire body. With each exhalation, imagine releasing the tension, stress, and overwhelm, allowing your heart to guide you towards a state of peace and centeredness.This subtle integration of heart-focused breathing helps to deepen the SLOW–DOWN practice, anchoring your awareness not just in the mind but also in the heart. It is here, in this heart-centered space, that true transformation begins to take place.<h4 style="text-align:justify;">The Benefits of SLOW–DOWN</h4>Mastering the SLOW–DOWN technique offers a wide range of benefits, both immediate and long-term:<ol style="list-style-type:decimal;"><li style="text-align:justify;">Conscious Awareness: The practice connects us to our awareness, helping us recognize when we are triggered and allowing us to step back from automatic reactions.</li><li style="text-align:justify;">Mindful Response: Instead of reacting impulsively, we learn to respond thoughtfully, taking into account the present moment and our true intentions.</li><li style="text-align:justify;">Will of Volition: SLOW–DOWN engages the will of volition, empowering us to make conscious choices that align with our values and goals.</li><li style="text-align:justify;">Growth Focus: By moving into the Green Zone, we maintain momentum toward personal growth, preventing procrastination and fostering progress.</li><li style="text-align:justify;">Enhanced Health: The technique activates the body’s recuperation system, reducing stress and promoting overall well-being.</li><li style="text-align:justify;">Heart Connection: SLOW–DOWN helps us tap into the heart, connecting us to our creative potential and sense of purpose.</li><li style="text-align:justify;">Integrity of Behavior: When practiced regularly, SLOW–DOWN fosters the Head-Heart-Hand connection, leading to a life of integrity where our thoughts, emotions, and actions are in harmony.</li></ol>&nbsp;<img src="https://cdn-prod-static.heartfulness.org/slow_down_technique3_6ecf5a45c3.webp" alt="slow-down-technique3.webp">&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/slow_down_technique4_42411ae9b4.webp" alt="slow-down-technique4.webp"></figure>&nbsp;<h4 style="text-align:justify;">Practicing the SLOW–DOWN Technique</h4>The beauty of the SLOW–DOWN technique lies in its simplicity and accessibility. It can be practiced anytime, anywhere, making it a valuable tool for anyone looking to bring more mindfulness and intentionality into their daily life. Here’s how you can start incorporating this practice:<h4 style="text-align:justify;">1. Become Aware:</h4>The first step is to recognize when you are feeling stressed, overwhelmed, or emotionally triggered. This awareness is crucial to interrupting the automatic response cycle. This can be related to the practice of distinguishing between the “I” of identification (the ego) and true presence (your real self). This means recognizing and harmonizing yourself with the parts of your identity that are driven by fear or past conditioning.“The voice of the heart is the voice of the conscience. The voice of the ego is the voice of the mind.” —Chariji<h4 style="text-align:justify;">2. Slow Down:</h4>Once you have identified the stress or upset, take a moment to consciously slow down. Say the words “SLOW–DOWN” out loud or to yourself, drawing out the syllables slowly:“Slowwwwwww–Downnnnnnn.”As you do this, breathe deeply into your heart, allowing your breath to soften and calm your entire being. Repeat this three times, taking a deep breath between each repetition. Allow yourself to fully experience the pause between each breath, creating a space for calm and clarity to emerge.<h4 style="text-align:justify;">3. Integrate into Daily Life:</h4>The SLOW–DOWN technique is most effective when practiced regularly throughout the day. Use it during transitions, such as after a phone call, while taking a break, or when moving from one task to another. Each time you use the technique, you are training your mind to shift from judgment to awareness, from reaction to response.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/slow_down_technique5_5e902212d8.webp" alt="slow-down-technique5.webp"></figure><h4 style="text-align:justify;">The Transformation of Conflict</h4>As you practice the SLOW–DOWN technique, you will notice a transformation in how you perceive and respond to conflict. The tension in your body will ease, and you will gain clarity about the underlying program that has been activated. Instead of being controlled by the automatic reactions of the past, you will find yourself more grounded in the present and able to see the situation from a new perspective.For those moments of deep activation, consider incorporating the Heartfulness practice of cleaning or seeking a sitting with a trainer. This additional support can help release the energy of the activated program, further deepening your practice of SLOW–DOWN.<h4 style="text-align:justify;">Embracing the Practice of SLOW–DOWN</h4>In a fast-paced world, the ability to slow down is not just a luxury—it is a necessity for living a conscious, purposeful life. The SLOW–DOWN technique offers a practical and powerful way to reconnect with your true self, break free from the automatic reactions of the past, and cultivate a life that aligns with your deepest values and aspirations.As you integrate this practice into your daily routine, you will find yourself moving through life with greater ease, clarity, and intention. The conflicts that once seemed insurmountable will become opportunities for growth and learning. Your relationships will deepen, your health will improve, and your sense of purpose will become clearer.Ultimately, the practice of SLOW–DOWN is about reclaiming your power to choose how you live your life. It is about shifting from a state of survival to a state of thriving, from reacting to responding, from being driven by fear to being guided by love. As you embrace this practice, you will discover the deep peace and joy that comes from living in harmony with yourself, your heart, and the world around you.As Daaji beautifully says, “When we connect with the heart, time slows down, and in that stillness, everything finds its place.” Let the practice of SLOW–DOWN be your guide on the journey to a life of conscious, intentional, and wholehearted living.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/slow_down_technique6_fbff1d993c.webp" alt="slow-down-technique6.webp"></figure>&nbsp;<hr><h4 style="text-align:center;">As you embrace this practice,&nbsp; you will discover the deep peace and joy that comes from living in harmony with yourself,&nbsp; your heart, and the world around you.</h4><hr><figure class="image"><img src="https://cdn-prod-static.heartfulness.org/slow_down_technique7_9acf453b70.webp" alt="slow-down-technique7.webp"></figure><h4 style="text-align:center;">Tip:&nbsp;</h4>To fully unlock the potential of the SLOW–DOWN technique, integrate it with consistent Heartfulness practices. Start your day with morning meditation to center your mind and connect with your heart, setting a calm and focused tone for the day. Follow this with the afternoon cleaning process to release accumulated stress and emotional burdens, clearing the way for deeper awareness and more effective use of the SLOW–DOWN technique throughout the day.

The Slow-Down Technique

<h4 style="text-align:justify;">JASON NUTTING on why relief is temporary—and how courage, rooted in the heart, endures.</h4>We all seek relief: less stress, fewer unknowns, a lighter weight of unmet expectations, less strain between who we are and who we think we should be. While relief may quiet things briefly, it doesn’t salve the heart. The feeling quickly fades, and the pattern returns. That’s how we stay stuck.We keep chasing relief when what we truly long for is courage—the strength to stay, feel, and move through what arises with presence.<h4 style="text-align:justify;">The Trap of Relief</h4>Relief isn’t wrong. It’s just temporary.That extra glass of wine, that endless scroll, that small compromise in integrity—they work, but only for a moment. They dim the intensity, but they also shrink our world.Relief contracts awareness. It narrows our vision down to this single moment, this single feeling, this single escape route. That contraction is what makes the urge feel like an emergency, as though peace depends on satisfying it.But in relief, we are not really present. We are reacting.Presence, on the other hand, is not about escape. It’s about re-entering the moment with steadiness. It’s about feeling the same emotion that once hijacked us, but now from a wider lens.Relief locks us inside the moment in a way that blinds us; presence keeps us inside the moment in a way that frees us.<h4 style="text-align:justify;">The Paradox of the Moment</h4>When we’re caught in compulsion, our attention feels as if it’s in the now. However, our awareness is actually elsewhere, replaying the past or anticipating the future.We eat to quiet yesterday’s guilt. We drink to soften today’s pressure. We scroll to avoid tomorrow’s uncertainty.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/courage2_215ba82d5c.webp" alt="courage2.webp"></figure>&nbsp;&nbsp;<hr><h4 style="text-align:center;">When we turn inward and return to that sacred center, courage arises naturally. The heart steadies our perception, widens our vision, and reveals options the mind could never see. Each time we choose courage over relief, we return to the heart, inhabiting the moment as it is.</h4><hr>&nbsp;The heart offers another way. It doesn’t rush to fix or flee—it listens. It doesn’t erase discomfort; it transforms our relationship with it. When we return to the heart, the exact moment that once felt suffocating now becomes spacious. The emotion remains, but we’re no longer inside its grip. We’re observing it from a state of presence.That is the beginning of courage.<h4 style="text-align:justify;">What Courage Really Is</h4>Courage isn’t about fearlessness; it’s about realignment.Relief asks, “How can I feel better right now?” Courage asks, “What choice expands me—even if it costs me my comfort?”Relief is comfort-driven, but courage is heart-driven. Both arise from the same desire: to feel steady in the storm. Only one leads to peace.Courage doesn’t bypass pain; it meets pain with openness. It doesn’t demand perfection; it simply refuses to abandon the truth of the moment. Courage doesn’t suppress the emotion; it softens around it. That is the power of the heart—holding what the mind tries to escape.<h4 style="text-align:justify;">The Fuel of Courage</h4>Courage endures when it’s supported, and that support is encouragement. Encouragement restores what discouragement drains. It reminds us that every time we show up—even imperfectly—we strengthen our capacity to stay. Encouragement is compassion in action: an inner, “I’m here with you. Keep going.”Without encouragement, courage collapses into exhaustion. But with it, courage becomes a renewable energy, a flame that rises again and again.This journey from reaction to restoration isn’t just theoretical. In Heartfulness, we experience this directly.<a href="https://heartfulness.org/magazine/travel-light" target="_blank" rel="noopener noreferrer">Meditation</a> nourishes courage through stillness and awareness. Cleaning releases the residue of relief-seeking. Prayer opens us to grace—the highest form of encouragement there is.<h4 style="text-align:justify;">The Return to the Heart</h4>Etymologically, the word “<a href="https://heartfulness.org/magazine/happiness-takes-courage" target="_blank" rel="noopener noreferrer">courage</a>” is rooted in cor, the Latin word for “heart.” To live with courage is to live from the heart. To be discouraged is, quite literally, to lose heart.When we turn inward and return to that sacred center, courage arises naturally. The heart steadies our perception, widens our vision, and reveals options the mind could never see. Each time we choose courage over relief, we return to the heart, inhabiting the moment as it is.&nbsp;<hr><h4 style="text-align:center;">When we return to the heart, the exact moment that once felt suffocating now becomes spacious.&nbsp; The emotion remains, but we’re no longer inside its grip. We’re observing it from a state of presence.</h4><hr>&nbsp;Relief whispers, “Hide.” Courage whispers, “Show up anyway.” They are two sides of the same longing—to feel safe, steady, and whole.When we live from the heart, the need for relief dissolves. What remains is peace, not because the world around us has changed, but because we have. &nbsp;

Courage: From Relief to Presence

<h3 style="text-align:center;">From Attention to Attraction:&nbsp; The Gentle Descent into the Ultimate</h3><h4>JASON NUTTING explores the inner movement through which meditation shifts from effort into surrender.</h4>At first, we meditate on the heart. Our attention is deliberate, like a river carving its path through resistance. We settle the mind, and if we become distracted, we simply return to the heart. Each thought redirected is an act of love; a choice to turn inward again.This is how every journey begins: with intention and effort, powering our boat with our will. In this early stage, meditation is a gentle retraining—a sacred discipline. Each return to the heart is a reminder: not there… here.Effort is not the enemy of spirituality; it is its first expression. As the will aligns and thoughts become quieter, the heart slowly becomes familiar terrain.<h4 style="text-align:justify;">From Attention to Attraction</h4>Eventually, almost imperceptibly, something changes. The mind no longer searches for the heart; it is drawn to it, gently and naturally. Like a moth drawn to a flame for light and warmth, attention becomes attraction. The current moves us forward where the oar was once needed.Meditation stops being something you do; <a href="https://heartfulness.org/magazine/a-users-guide-to-living-part-2" target="_blank" rel="noopener noreferrer">meditation starts</a> doing you.The effort to go within dissolves as you are gently drawn inward, pulled by the gravity of the divine heart—the great reversal, where the seeker becomes the sought.&nbsp;<hr><h4 style="text-align:center;">Meditation stops being something you do;&nbsp; meditation starts doing you.</h4><hr>&nbsp;<h4 style="text-align:justify;">Carried by the Ultimate</h4>Attraction deepens into absorption. What began as I am meditating becomes meditation is happening. Even that dissolves, until only presence remains.Here, the Ultimate draws you into itself. Your attention no longer reaches for the Divine; instead, the Divine draws you back to its own center, as a magnet draws metal. This is the hidden meaning of surrender—not defeat, but the transformation of effort into effortless flow.We begin by trying to hold the heart; we end by being held by it. Yet even in being held, the journey continues, for absorption endlessly unfolds, drawing us deeper into what cannot end.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/from_attention_to_attraction_2_2afd1fdce1.webp" alt="from-attention-to-attraction-2.webp"></figure>&nbsp;<hr><h4 style="text-align:center;">The heart becomes not just the seat of meditation,&nbsp; but the seat of the Divine itself.&nbsp; And we realize: it was never about reaching the Ultimate;&nbsp; it was about allowing the Ultimate to reach us.</h4><hr><h4 style="text-align:justify;">Letting Go into Grace</h4>As the current of attraction takes over, even practice dissolves into prayer—a prayer without words, request, or need.The heart becomes not just the seat of meditation, but the seat of the Divine itself. And we realize: it was never about reaching the Ultimate; it was about allowing the Ultimate to reach us.To be carried by the Ultimate into the Ultimate—this is where <a href="https://heartfulness.org/magazine/create-the-habit-of-meditation" target="_blank" rel="noopener noreferrer">meditation</a> truly starts. Effort bows to grace, attention gives way to attraction, and in that unending surrender, the seeker and the sought endlessly become one.

From Attention to Attraction

Dr. Jayaram Thimmapuram is an academic hospitalist in internal medicine at Wellspan York hospital. He has a special interest in research and has several articles published in medical journals. He is a recipient of Gold Humanism award, outstanding teacher of the year and resident of the year awards. He has completed several research projects on Heartfulness meditation and its effect in lowering stress levels and burnout and improving sleep. He regularly conducts stress management workshops using Heartfulness meditation techniques for health care professionals and patients. He is a TEDx speaker.

Jay-Thimmapuram-img.jpg

Jay Thimmapuram

<hr><h4>DR. JAY THIMMAPURAM explores the science of loneliness and how it impacts our health and well-being. He also shares some simple things we can do in order to feel better about being alone without having to feel lonely.</h4><hr>Loneliness is a painful sense of isolation, a lack of belongingness and an absence of social contact. It refers to a discrepancy between social needs and their availability in the environment. Though humans are fundamentally wired to be social, we are slowly but surely drifting into the zone of loneliness. This perception of loneliness has been increasing with successive generations. Generation Z, our younger generation, are reportedly lonelier than any of the previous generations. It is also a fact that we are more digitally connected with people than any other time in the past, which seems to be a paradox.The consequences of loneliness are many. It poses a significant health problem for a sizeable sector of the population, leading to increased risks of depression, anxiety, suicidal ideation, behavior and health care utilization. There is also an increased risk of cardiovascular problems, and even Alzheimer’s disease. The odds of mortality go up significantly. Some studies suggest that the health consequences are almost equal to smoking 15 cigarettes per day. The data are striking. According to recent studies, more than 40 percent of the population feel lonely and left out. And the actual statistics may be higher, as loneliness is perceived as a stigma and often goes unmentioned. The 19th Surgeon General of the United States, Dr. Vivek Murthy, has pointed out that loneliness is an epidemic and has mentioned how he felt very lonely as a child and reported an associated sense of shame.This takes us to a much deeper aspect. Loneliness is often influenced by our relationship to our own self. When we feel lonely, we often erect a barrier around ourselves. This not only prevents others from coming to us, but also prevents us from stepping out of the barrier. As it is a self-created barrier, breaking it is rather difficult. The only way is to dissolve it! This barrier lies at the foundation of our own ideas of ourselves. We may be bogged down by feelings of inferiority or carried away by feelings of superiority. Both are ideas that we create for ourselves. It stems from a fundamental state of not being comfortable with ourselves in our current state. When we are not comfortable with ourselves, it is difficult to be comfortable with others, and for others to be comfortable with us. How do we get over this? A simple awareness of how we feel may help us recognize the issue. Attention to our well-being starts from there.<hr><hr>Loneliness is often influenced by our relationship to our own self. When we feel lonely, we often erect a barrier around ourselves. This not only prevents others from coming to us, but also prevents us from stepping out of the barrier.<hr><hr>Inner well-being is a state of contentment, joy and having a positive outlook on life. Simple needs, when fulfilled, can yield excellent results. Sleep plays a significant role in our well-being and even our perception of loneliness. A study conducted recently shows that lack of sleep actually causes loneliness. When sleep is disturbed, we are usually not in the best state of mind. Such a mind does not like to socialize. A good night’s rest is the foundation on which our day’s activities are based. Without this strong base, our day is not optimal. In addition, sleep may also contribute to our personality. Going to bed in a state of calm, and resting our attention on the inner intrinsic goodness of the heart, can help us mold our personality.<hr><img src="https://cdn-prod-static.heartfulness.org/alone_butnot_lonely2_img_ac4537eecf.jpg" alt="alone-but-not-lonely"><hr>When physical, mental, emotional and spiritual wellness are taken care of, they act as antidotes to loneliness. They create a good foundation for positive interactions and yield fruitful results. Another simple solution is to train the mind to give it a good direction, and meditation is one way to do this. As we keep meditating, we begin to experience a change in the inner landscape and a feeling of self-acceptance develops. We become more comfortable and accepting of ourselves, and that lays the foundation for social interaction in a positive way.<hr><hr>As we keep meditating, we begin to experience a change in the inner landscape and a feeling of self-acceptance develops. We become more comfortable and accepting of ourselves, and that lays the foundation for social interaction in a positive way.<hr><hr>Day-to-day challenges, stresses and strains often play a role in loneliness. When we encounter blows in life, our state of mind is not congenial to socialize. An evening practice of <a href="http://www.heartfulness.org">Heartfulness Cleaning</a> is a remedy. It helps us to remove the emotional sediments that have accumulated within our system. A mind that is cleared of the emotional burden is in an ideal state for social interactions.With a peaceful inner disposition, even when we are alone we are not lonely, for there is always an inner state of calmness, contentment and joy. In such a state, when we do interact with others, we will affect them in a positive way and uplift those who feel down or lonely.<hr>REFERENCES:<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4225959/" target="_blank" rel="noopener noreferrer">Mushtaq, R. et al, 2014.</a> <a href="https://pubmed.ncbi.nlm.nih.gov/25870400/" target="_blank" rel="noopener noreferrer">Hawkley, L.C, &amp; J.P. Capitanio, 2015.</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4941164/" target="_blank" rel="noopener noreferrer">Holt-Lunstad, J. &amp; T.B. Smith, 2016.</a> <a href="https://www.nature.com/articles/s41467-018-05377-0" target="_blank" rel="noopener noreferrer">Ben Simon, E. &amp; M.P. Walker, 2018.</a> <a href="https://pubmed.ncbi.nlm.nih.gov/20668659/" target="_blank" rel="noopener noreferrer">Holt-Lunstad, J., T.B. Smith &amp; J.B. Layton, 2010.</a> <a href="https://www.tandfonline.com/doi/abs/10.1207/S15324834BASP2304_2" target="_blank" rel="noopener noreferrer">Pinquart, M. &amp; S. Sorensen, 2001.</a><hr><hr><h4 style="text-align:center;">Article by DR. JAY THIMMAPURAM</h4><hr>

Alone but not lonely

Jay is an academic hospitalist in internal medicine at Wellspan York hospital, who has published several research articles on the effect of Heartfulness Meditation on lowering stress and burnout, and improving sleep. He has received numerous awards and regularly conducts stress management workshops. He is a TEDx speaker.

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Jayaram Thimmapuram

<h4>DR. JAYARAM THIMMAPURAM speaks with GAYATHRI K about the science of sleep, its impact on our well-being, and practical habits to support better rest.</h4>G: Dr. Jay, could you please explain what sleep is and the various stages it involves? Please also highlight why each of these stages is crucial for our overall health and well-being.&nbsp;JT: Thank you so much for your questions. Sleep is a topic that is very dear to my heart and something I enjoy. If given the option to do anything at all, I would probably get a little more sleep.Looking at what sleep is, it’s a temporary, reversible pause. It is a state where wakeful awareness is temporarily suspended. We may have a different kind of awareness during sleep, but at least the wakeful awareness, especially of the surroundings, is paused.Sleep is also a state of recuperation and rejuvenation for the body, the mind, and all its cells. Whatever chores need to be taken care of, sleep is when the cells get to do them. So sleep is one of the most wonderful gifts of nature. If we utilize that gift properly, it contributes significantly to our physical, mental, emotional, and spiritual well-being.Coming to the stages of sleep, if you observe anyone <a href="https://heartfulness.org/magazine/the-sacred-hair-of-the-goddess-sif" target="_blank" rel="noopener noreferrer">falling asleep</a> with their eyes closed, you will see that their eyeballs start to move slowly from side to side. This goes on for some time, and then they begin to move fast. This phenomenon occurs in repeating cycles and continues throughout sleep.If we have the opportunity to observe their brain waves, we can see distinct patterns that each individual goes through during the sleep cycle. In the initial phase, the brain is a little relaxed. It further relaxes into what we call stage one sleep, where you have theta brain waves. In stage two, we have theta waves with K-complexes. Stage three is one of the deepest stages of sleep, and we have delta waves. Progressively, the waves tend to slow down. Delta waves are the slowest of the waveforms.Once we cross these three stages of sleep, we enter another state where we start to have dreams. We call it the REM (rapid eye movement) stage. The first three stages are when our eyeballs move slowly or in non-rapid eye movement. Later, when we dream, the eye movement is rapid.Each stage has a role to play. Stage one is when the brain waves start to relax a little bit, but we are not fully asleep. It is easy to wake us up. In stage two, your muscles are relaxed, but you can still be woken up, though it may not be as easy as stage one. Stage three is characterized by extremely slow brain waves and a very relaxed body. It is probably the deepest stage of rest that we can get.In that deepest state of rest, our immune system gets stronger, and our growth happens. Anything related to the repair of the body is done during stage three sleep, the deepest stage of sleep. Moving on to the dream stage, many theories have been put forward about why we dream. However, we do know that this phase plays a vital role in emotional processing. Taken together, these stages of sleep play a crucial role in our <a href="https://heartfulness.org/magazine/the-healing-power-of-trees" target="_blank" rel="noopener noreferrer">health and well-being</a>.&nbsp;G:&nbsp;In recent years, there has been a significant increase in the number of people reporting difficulties with insomnia. What do you believe are the key factors contributing to this rise?JT:&nbsp;To me, the majority of the cases of insomnia are acquired and are related to lifestyle. We need to understand that, as babies, we didn’t have any sleep issues. As kids, we didn’t have any sleep issues. As teenagers, we start to realize that we have some control over sleep, and we try to use it, spending time on activities that may or may not be necessary, compromising sleep.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/science_of_sleep2_cf101141c2.webp" alt="science-of-sleep2.webp"></figure>&nbsp;When we start compromising sleep consistently, when we try not to use nature’s gift, there comes a time when we cannot repay it. Sleep debt is not something we can easily pay back. For each night of sleep that you lose, it usually takes at least two nights to recover. So if we look at it that way—the compromise on sleep that we carry over many years and probably decades—the body can take care of only so much. Once it crosses a limit, it becomes very difficult for the body to cope. That’s when we start to see the manifestation of <a href="https://heartfulness.org/magazine/sleep-good-mental-health" target="_blank" rel="noopener noreferrer">sleep problems</a>. Other conditions may be genetic, and addressing those issues is very difficult.From a lifestyle point of view, if we can establish good sleep hygiene from a young age and understand the benefits of sleep from an early age, when our minds are still open to good things, we can largely address sleep problems.If we look at the prevalence of insomnia, it is definitely on the rise. At least one-third of people have some form of sleep issue. If we can improve one aspect of our lives that will have a positive effect on everything else, it is sleep. You improve your sleep, and it will have a positive ripple effect on every aspect of your life, whether physical, mental, emotional, or spiritual.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/science_of_sleep3_55b7c51b8c.webp" alt="science-of-sleep3.webp"></figure>&nbsp;<hr><h4 style="text-align:center;">In that deepest state of rest, our immune system gets stronger, and our growth happens. Anything related to the repair of the body is done during stage three sleep, the deepest stage of sleep.&nbsp;</h4><hr>&nbsp;G:&nbsp;Given your demanding profession as a doctor, do you find it challenging to get enough sleep?JT:&nbsp;Yes, especially when we have so many stresses and strains that we go through in our day-to-day lives. There are so many anxieties we all go through, and these worries affect sleep. It is almost as if the computer program keeps running in the background even when we are sleeping.It somehow prevents us from getting that deep, restful state. To me, unless we let go of the anxieties and worries before we go to sleep, they will continue to affect our sleep. Most healthcare professionals are prone to sleep issues. In a study we conducted during the COVID-19 pandemic, around nine out of ten healthcare professionals had sleep issues.G:&nbsp;How do you manage anxieties and worries? Would you be willing to share any strategies or tips that could help other healthcare professionals who may be struggling with similar feelings of anxiety or grief?JT:&nbsp;All of us go through emotional issues, emotional turbulences during the daytime. These emotional issues—let us consider them as emotional files. Some of these emotional files we process, and some we do not. We push them under the carpet, and we go to bed.When we go to bed and sleep, it is almost as if there is an office assistant within each of us. This office assistant goes through all these files and says, “You have processed this file, you have processed this file. You have not processed this file—what do you want to do with it?” You wake up, you don’t know what woke you up, and you cannot fall back asleep.One practice that has helped quite a lot, not only for me but also for my colleagues, is Heartfulness. While meditative practices such as Heartfulness show significant benefits for participants, there are other factors one should be cognizant of.For example, sleep hygiene stands as a foundation. Going to bed and waking up at fixed times should form the framework. This includes the weekends. It should form the base on which everything else rests. If we do not have a good sleep cycle and good sleep hygiene, no matter what we do, it will be very difficult to improve our sleep quality.The second thing that can help one fall asleep and stay asleep is that the core body temperature has to drop by at least one or two degrees. So, keeping the room a little cooler is helpful.Staying away from electronics is a significant challenge, but necessary. Somehow, we have to do it because electronic equipment influences our brains. The sensory stimuli we get from electronics stimulate our brains, making it difficult to unwind. If we cannot unwind, it is very difficult to fall asleep.There was a study looking at the onset of sleep when using electronic equipment, especially phones, which delays the onset of stage three sleep by one hour. If it delays stage three sleep by one hour, imagine the quality of sleep that you would get. It is not going to be great.These are simple tips one can try to improve sleep. In addition to the above, the Heartfulness practices we have used with our participants have also led to significant improvements in their sleep patterns—especially the practice of cleaning, or letting go of the stresses and strains of the day.Before going to bed, scanning the day, identifying areas where we can improve, and acknowledging that these are the areas I need to work on can help us fall asleep and stay asleep. Because when we do that, we are sending a signal to the “office assistant.” This office assistant knows that we are aware of the areas we need to work on, and perhaps allows us to have a good night’s sleep. Please make sure you work on the areas you need to improve for the office assistant to trust you.&nbsp;<hr><h4 style="text-align:center;">&nbsp;If we can improve one aspect of our lives that will have a positive effect&nbsp; on everything else, it is sleep.&nbsp; You improve your sleep, and it will have&nbsp; a positive ripple effect on every aspect of your life,&nbsp; whether physical, mental, emotional, or spiritual.</h4><hr>&nbsp;G:&nbsp;Those tips were incredibly insightful! How do you think sleep deprivation impacts our daily relationships and family dynamics?JT:&nbsp;Sleep deprivation profoundly affects our emotional state. It can affect how we interact with our friends and family members. Sleep deprivation can lead to irritability. It’s a matter of common observation.Imagine a night when you have slept well: you are a better person, and you interact well. Take a night when you have not slept well: people don’t want to come near you; they want to run away from you. If you want a good relationship, you need that rest. Rest for the mind is extremely important for maintaining a good relationship—not only with others but also with yourself.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/science_of_sleep4_5710bf6992.webp" alt="science-of-sleep4.webp"></figure>&nbsp;<hr><h4 style="text-align:center;">Sleep deprivation profoundly affects our emotional state.&nbsp; It can affect how we interact&nbsp; with our friends and family members.&nbsp; Sleep deprivation can lead to irritability.&nbsp; It’s a matter of common observation.</h4><hr>G:&nbsp;Please share your research findings on how Heartfulness meditation helps improve sleep.JT:&nbsp;In our hospital, we studied the effect of Heartfulness practices on patients who have insomnia. If you look at these patients or talk to them, you realize there is a lot of fatigue. You notice a lot of exhaustion in these patients. There are many side effects of sleep deprivation, including heart problems. Even our lifespan is shortened if we can’t sleep very well.So we took these patients with chronic insomnia, and we offered simple practices of Heartfulness for eight weeks. We measured their insomnia scores at the beginning and the end of the study. It’s called the Insomnia Severity Index score. When we offered these practices for eight weeks, we saw a significant reduction in their insomnia scores from a mean of 20.9 to 10.4—more than a ten-point drop.A lot of these patients reported something very interesting. They said, “Dr. Jay, we were only able to sleep for four hours before. Now we can sleep for seven hours, eight hours. Our dreams have come back.” As their sleep depth and quality improved, they began processing their dreams more effectively.G:&nbsp;That is wonderful. We know that getting better sleep and rest helps us work better and be more active during the day. So if you see it the other way, what we do during the day, will it influence our night? Do we need to make lifestyle changes to improve our sleep?JT:&nbsp;Yes. Absolutely, whatever we do during the day will affect us at night. Physical activity is very important. Starting your day with some physical activity and exposing yourself to the sun early in the morning can help reset your circadian rhythm.Dietary habits play a role. The timing of our food has a role. The nature of the food that we eat has a role. Our emotional state has a role. Our mental activity during the day has a role. Whatever happens during the daytime influences the nature and quality of sleep we get at night.It is important to plan our day in a structured way. Bring some structure to your day around which the rest of your activities happen. Set a fixed wake-up time. Have a fixed bedtime. Have time for breakfast. Have time for lunch and have time for dinner.Do not have your dinner too close to bedtime. Do not exercise too close to bedtime; it will affect your sleep. With exercise, our core body temperature increases, and it takes time for it to go down. Washing your hands, washing your feet, or taking a shower before bed can improve your sleep. As the water evaporates, it removes heat, and the core body temperature drops. That can also improve your sleep.In the end, the way we live our day is the way we prepare for our night, and the quality of that night colors everything that follows.

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