Simonne Holm is the founder of the Alkaline Institute. She helps people discover plant-based cooking through classes, retreats, and her cookbooks. www.alkaline-institute.com

SIMMONE-HOLME.jpg

Simonne Holm

<h3 class="p1" style="text-align: center;">Vegan, plant-based, organic and gluten-free</h3>
<h4 class="p1" style="text-align: center;">LEMON MARINATED&nbsp;KALE
 SALAD</h4>
<h5 class="p1" style="text-align: center;">INGREDIENTS</h5>
<h5 class="p1" style="text-align: center;">6 leaves of lacinato or dino kale 
 1/2 red grapefruit 
 1 lemon, the juice 
 1 small beetroot 
 1/3 red cabbage 
 1/3 cup extra virgin olive oil 
 1 fresh red chili 
 salt and pepper</h5>

<hr class="vertical-space1">
Wash all vegetables. Thinly slice the green&nbsp;kale and mix in a bowl with the juice from 1&nbsp;lemon
 and 4 tbsp oil.
Massage the green kale with your hands for&nbsp;a few minutes, to make it soft. Cover and&nbsp;refrigerate
 for 1 hour or longer – overnight.
In a new mixing bowl add thinly sliced&nbsp;red cabbage and spiral sliced (or grated)&nbsp;beetroot then
 marinate it with lemon and&nbsp;olive oil for 1 hour or overnight.
Before serving, slice the red grapefruit&nbsp;and cut off the peel. Cut the slices into&nbsp;triangles and
 mix it with the green kale.&nbsp;Add the finely sliced chili, salt, pepper and&nbsp;more extra virgin olive oil.
PS refrigerating overnight makes the kale&nbsp;really delicious.
<hr>
<h4>To find all the&nbsp;recipes in Volume 2, Issue 1</h4>
<h4><a style="color: #d4aa20;" href="//www.heartfulnessmagazine.com/subscribe/"
 target="_blank" rel="noopener noreferrer">SUBSCRIBE &amp; DOWNLOAD</a></h4>
<h4 style="text-align: center;">ALKALINE-INSTITUTE</h4>
<h4 style="text-align: center;">Photos &amp; recipes by Simonne Holm 
 alkaline-institute.com</h4>
<hr>

Alkaline kale salad & pumpkin bread with chia & herbs

<h4 style="text-align: justify">
 SIMONNE HOLM shares her passion for fresh, alkaline foods, and
 especially for healthy green drinks full of chlorophyll.
 </h4>
 <hr class="vertical-space1" />
 
 <img
 alt="Good Health"
 class="lazyload w-100"
 src="https://cdn-prod-static.heartfulness.org/good_health1_7f8160f0a4.jpg?updated_at=2023-03-31T06:27:19.074Z"
 />
 
 <h3>CHLOROPHYLL</h3>
 
 <img
 class="img-float-right has-img-center-in-mobile lazyload"
 src="https://cdn-prod-static.heartfulness.org/good_health2_cf3039c0e6.jpg?updated_at=2023-03-31T06:28:13.573Z"
 alt="good-health2"
 />Chlorophyll is the green colour we see in green plants. The pigment.
 Photosynthesis is a process used by green plants to transform light
 energy, from the Sun, to stored energy.
 
 
 Chlorophyll is one of nature’s riches sources of important nutrients.
 Its rich green pigment is vital for the body’s health.
 
 
 All green leafy vegetables and grasses are high in calcium, iron,
 magnesium, vitamin C, many B vitamins and protein.
 
 
 Chlorophyll has the power to regenerate our bodies at the molecular and
 cellular level.
 
 <ul>
 <li style="text-align: justify">
 Use a juicer or a high speed blender.
 </li>
 <li style="text-align: justify">
 Buy the alkaline vegetables and fruits.
 </li>
 <li style="text-align: justify">
 Make 300 – 500 ml of green juice or smoothie every morning, for your
 day.
 </li>
 </ul>
 <h3>
 SOME ALKALINE FOODS TO HAVE IN YOUR KITCHEN
 </h3>
 <h4>
 Vegetables<img
 class="lazyload w-100"
 src="https://cdn-prod-static.heartfulness.org/good_health3_eb6ef3d92c.jpg?updated_at=2023-03-31T06:29:41.728Z"
 alt="good-health3"
 />
 </h4>
 <h4 style="text-align: justify">Fruits</h4>
 
 <img
 class="lazyload w-100"
 src="https://cdn-prod-static.heartfulness.org/good_health4_a2409fb5dc.jpg?updated_at=2023-03-31T06:35:19.917Z"
 alt="good-health4"
 />
 
 
 Alkaline green smoothies are full of nutrients, fiber and easily
 digestible vitamins. They have a cleansing and revitalizing effect. The
 more alkaline your smoothie, the more cleansing is the effect.
 
 
 Begin your morning with a super alkaline morning smoothie. 
 Prepare 1/2 – 1 liter of green smoothie. Drink most of it as your first
 meal of the day, and keep the rest for later. 
 When you are hungry, drink a glass of your green nectar and feel the
 vitality.
 
 <ul>
 <li style="text-align: justify">
 <img
 width="300"
 height="195"
 class="img-float-right has-img-center-in-mobile lazyload good-health"
 src="https://cdn-prod-static.heartfulness.org/good_health5_8ff6d53d13.jpg?updated_at=2023-03-31T06:36:05.656Z"
 alt="good-health5"
 />1 avocado
 </li>
 <li style="text-align: justify">1/2-1 lemon including peel</li>
 <li style="text-align: justify">
 1/2 green pepper without seeds 1 handful spinach leaves
 </li>
 <li style="text-align: justify">1 dl olive oil</li>
 <li style="text-align: justify">1 cup of water</li>
 </ul>
 
 Place all ingredients into a high speed blender and mix until smooth,
 adding a little filtered water if needed for consistency. 
 Add Himalayan salt (or other healthy salt) if you like.
 
 Enjoy!
 <hr />
 <h5 style="text-align: center">
 Article and photographs by&nbsp;SIMONNE HOLM
 </h5>
 <hr />

Good health

Serves 4 persons<h4>INGREDIENTS</h4>1 big onion, chopped 3 cloves garlic 1 bundle of fresh parsley 1 handful of basil leaves (optional) 1 carrot, grated 1 stick celery, finely chopped 1 tsp Himalayan salt 1 tsp lemon zest 2 tsp lemon juice 1 tsp baking soda 1 handful of fresh herbs (or dry) ¼ tsp cayenne pepper ¼ cup of cooked rice, rice flour or chickpea flour (preferred) 2 cups dry garbanzo beans, soaked for 10 hours, drained and cooked for 45 minutes (keep the cooking water).<h4>MIX THE MAIN INGREDIENTS</h4>In a food processor or blender, pulse all the ingredients except the garbanzo beans and carrots. Mix to combine thoroughly. Add half of the cooked garbanzo beans and pulse. Add the rest the garbanzo beans and the carrots. Pulse until it forms a granular paste. Add the cooking water to dilute if necessary. Place the paste in a bowl and let it stay for 30 minutes in the refrigerator.<h4>SIDE DISH OF GREEN KALE</h4>1 bunch of green kale, chopped and steamed in hot water for 2 to 3 minutes, and rinsed in cold water. You can remove the stems or chop them and use them, too.<h4>SIDE DISH OF RED OR WHITE CABBAGE</h4>Finely chop the cabbage and marinate it in 1 tbsp of cold pressed olive oil and 1 tbsp of lemon juice for 1 hour. Then add a pinch of Himalayan salt.<h4>TURMERIC SAUCE</h4>1 cup cashew nuts, soaked for 3 to 4 hours 1 tbsp grated fresh turmeric (or powder) 1 clove fresh garlic ½ tsp grated ginger 1 fresh chilli ½ lemon zest 1 tsp fresh thyme (or dried) ½ tbsp extra virgin coconut oil or sesame oil (preferred) 4 tsp fresh or dry herbs mixed 1 tsp Himalayan salt ½ to 1 cup of the water in which the garbanzo beans were cooked Pepper to tasteBlend all ingredients.<h4>MAKE 6 CHICKPEA BURGERS WITH YOUR HANDS</h4>Pan fry in a skillet with 3 to 5 tbsp extra virgin cold pressed coconut oil for about 2 to 3 minutes on each side, until golden.ORPre-heat the oven to 200 degrees Celsius /400 degrees Fahrenheit. Place the slices on a baking sheet and brush on both sides with coconut oil. Bake for about 20 minutes.Assemble your plate. Enjoy warm or cold.<img src="https://cdn-prod-static.heartfulness.org/chickpea_burgers2_8a5c306e0f.jpg?updated_at=2023-04-04T06:57:02.879Z" alt="chickpea-burgers2"><h4>TIPS</h4>Use whole salt, not refined salt. Whole salt is rich in many important minerals. Use cold pressed oils, as it is a healthy way to eat important fats. Use organic ingredients to avoid pesticides and chemicals.This is a delicious and nutritious recipe you can serve for lunch or dinner, or take to school or work.Take the opportunity to prepare your food with joy and love, and let your loving vibrations be a part of this life-giving meal to those whom you love. Thank you Mother Earth for providing us with great food.All the best, Simonnewww.alkaline-Institute.com<hr><h4 style="text-align:center;">Recipe &amp; photographs by SIMONNE HOLM</h4><hr>

Chickpea burgers with vegetables

<hr class="vertical-space1">
<h4>Serves:</h4>
2 persons
<h4>Ingredients:</h4>
2 big handfuls spinach 
 1 big lemon without peel 
 1 green pepper 
 1 avocado 
 A little peace of fresh ginger, grated 
 A nip of Himalaya salt 
 2 to 4 tbsp extra virgin olive oil 
 1 tbsp hempseeds or chia seeds 
 1 cup fresh clean water (less water for a smoothie bowl) 
 Blend it all and add the oil last
<hr class="vertical-space1">
<img decoding="async" class="w-100 lazyload"
 src="https://cdn-prod-static.heartfulness.org/Alkaline_Smoothie2_7df96cc9d5.jpg">

<hr class="vertical-space1">
<h4>Toppings:</h4>
Hempseeds and/or chia seeds. 
 For newcomers to an alkaline diet, add a little fruit, e.g. red grapefruit, watermelon or berries.
<hr class="vertical-space1">
<img decoding="async" class="w-100 lazyload"
 src="https://cdn-prod-static.heartfulness.org/Alkaline_Smoothie3_dab1000e27.jpg">


<hr class="vertical-space1">

<h4>Replacements:</h4>
Green pepper = cucumber 
 Avocado = less water or more oil and more greens 
 Olive oil = extra virgin coconut oil 
 Spinach = any green leaves, salads and green kale
<hr class="vertical-space1">
<img decoding="async" class="w-100 lazyload"
 src="https://cdn-prod-static.heartfulness.org/Alkaline_Smoothie4_5fc868fe1a.jpg">

<hr class="vertical-space1">
<h5 style="text-align: left;">Thank you Mother Earth for giving me this beautiful, nourishing, live-changing clean food.
 I feel the Earth, I feel the sun and the water and the oxygen all contributing to our life on Earth. I respect it
 and thankfully I prepare the food with all my love, and serve it for my beloved who will feel the light of the
 food. 
 -Simonne</h5>
<hr class="vertical-space1">
<hr>
<h4 style="text-align: center;">Photos and recipes by SIMONNE HOLM 
 <a style="color: #333333;"
 href="https://alkaline-institute.com/">alkaline-institute.com</a>
</h4>
<hr>

Breakfast alkaline smoothie

<hr class="vertical-space1" />
<h4>
 <spanundefined
 >SIMONNE HOLM is the founder of the
 Alkaline Institute. She helps people discover plant-based cooking through
 classes, retreats and her cookbooks. Here she shares a wonderful vegetable
 soup, rich in flavor and color.
 
</h4>
<hr class="vertical-space1" />

 <spanundefined
 >The vegetables in this soup have many health benefits and they are low in
 calories and a great source of nutrients and fiber. You can also spice up
 the soup according to your taste by using more chili, fresh herbs and
 lemon juice for taste. Cook with joy and enjoy.

<h5 style="text-align: left">
 <spanundefined
 >Prep time: 10 minutes / Cooking Time: 30 minutes / Serves: 2
 persons
</h5>
<hr class="vertical-space1" />
<h4>
 <spanundefined style="color: #962121"
 >Ingredients
</h4>

 3 to 4 large fresh beets 
 1 big onion 
 2 cloves garlic 
 1 tablespoon ginger 
 1 to 2 celery stalks 
 1 big sweet potato or 1 carrot 
 1 to 2 parsnips 
 ½ to 1 teaspoon chili, fresh or dried 
 1 teaspoon Himalayan salt 
 ¼ teaspoon ground black pepper 
 1 liter water 
 1 teaspoon vegetable bouillon 
 2 tablespoons fresh herbs: thyme and basil (or 1 teaspoon dried herbs) 
 1 to 2 tablespoons of lemon juice 
 3 to 4 tablespoons cold pressed olive oil

<hr class="vertical-space1" />

 <img
 decoding="async"
 class="w-100 lazyload"
 src="https://cdn-prod-static.heartfulness.org/beetroot_soup2_1_d14fcbbb98.jpg?updated_at=2023-04-08T08:49:38.258Z"
 />

<hr class="vertical-space1" />
<h4>
 <spanundefined style="color: #962121"
 >Preparation
</h4>

 Wash or peel all the vegetables and roughly chop them into similar sized
 pieces. 
 Add 1 liter of water to a medium pot, add the chopped onions and cook for 5
 minutes. 
 Turn down the heat, add the rest of the vegetables and cook for another 25
 minutes. The vegetables should be fully cooked. 
 Add the fresh or dried herbs and turn off the heat. 
 Blend the vegetables and water with the olive oil and lemon juice. Make sure
 that your blender can handle the hot soup, or let it cool first for a few
 minutes. 
 Taste with salt, pepper and chili. 
 If needed, warm the soup again after blending. It also tastes good cold.

<h4>
 <spanundefined style="color: #962121"
 >Presentation
</h4>

 Garnish with toasted seeds, fresh parsley, coconut creme or serve as it is. 
 To toast seeds: 
 Put ½ cup of pumpkin or sesame seeds in a medium skillet over medium heat. Dry
 roast them until they are golden brown, stirring occasionally, for 3 to 4
 minutes. Let them cool completely. 
 The seeds have many potential health benefits and have been used in folk
 medicine for thousands of years.


 To learn more about the Alkaline diet:<a style="color: #008000" href="https://alkaline-institute.com/">
 Alkaline-institute.com</a
 >

<hr class="vertical-space1" />

<hr />

<h4 style="text-align: center">Article and photographs by SIMONNE HOLM</h4>

<hr />

Beetroot soup

<hr class="vertical-space1">
Zucchinis, also known as courgettes, are
 delicious in many dishes. They are easy to cook and they can be eaten in many ways – raw, baked, stir fried
 and steamed.
Zucchinis are also alkaline-forming with
 their high water, mineral-rich in potassium and manganese, and fiber-rich contents. They also contain
 antioxidants and a lot of important vitamins like B, C and K. All in all, zucchinis are
 anti-inflammatory.
<h3>INGREDIENTS </h3>
2 medium
 zucchinis 
 1 tsp olive oil. 
 ½ tsp Himalayan or sea salt. 
 1 pinch of dried mixed herbs.
<hr class="vertical-space1">
<img class="img-float-left has-img-center-in-mobile lazyload" alt="Stuffed-zucchini"
 src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_6_432ac84375.jpg?updated_at=2023-04-10T08:39:32.727Z" />

<hr class="vertical-space1">
<h4>Filling
</h4>
1 big onion, finely
 chopped. 
 3 cloves garlic, minced. 
 ½ cup of black beans or green lentils, cooked. 
 2-3 tomatoes, finely chopped, or a can of crushed tomatoes. 
 Fresh herbs, 1 tsk oregano, thyme, basil, rosemary etc. 
 2-3 tablespoon olive oil. 
 ¼ tsp salt. 
 A little pepper and chili flakes.
<hr class="vertical-space1">
<img class="img-float-left has-img-center-in-mobile lazyload" alt="Stuffed-zucchini"
 src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_4_0e9613a01b.jpg?updated_at=2023-04-10T08:41:19.915Z" />

<hr class="vertical-space1">
<h4>Sauce</h4>
1 sweet potato, medium-sized, cut in thick slices, cooked. 
 ¼ cup of cashew nuts or sunflower seeds, soaked for 4 hours and rinsed. 
 1 tsk salt. 
 Juice of ½ lemon. 
 1 tablespoon onion powder.
¼ tsp garlic powder or 1 clove garlic. 
 1 tablespoon arrowroot starch. 
 Save the water from the cooked sweet potato to dilute the sauce.
<h4>Topping</h4>
A handful of fresh coriander or parsley.
<hr class="vertical-space1">
<img class=" img-float-left has-img-center-in-mobile lazyload" alt="Stuffed-zucchini"
 src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_2_2b2033e10b.jpg?updated_at=2023-04-10T08:42:29.671Z" />

<hr class="vertical-space1">
<h3> PREPARATION </h3>
Preheat oven to 390°F/200°C. 
 Prepare the sauce. 
 Cook the sweet potatoes and set aside. 
 Rinse the soaked cashews or sunflower seeds and blend them with a little water from the sweet potatoes. 
 Add the other ingredients to the mixture in the blender. 
 Blend high speed. 
 Dilute if necessary with the sweet potato water. 
 Set aside.
<h4>Prepare the zucchini</h4>
Trim off the stem
 ends and cut each zucchini in half, lengthwise. 
 Carefully remove the inside soft part of each zucchini using a small spoon. 
 Chop the inside part and save it.
<h4>Prepare the
 filling</h4>
Heat the olive oil
 in a pan, add the onion and cook for 3 mins. 
 Add the garlic and chopped inside zucchini and cook for 3 mins. 
<hr class="vertical-space1">
<img class="img-float-left has-img-center-in-mobile lazyload" alt="Stuffed-zucchini"
 src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_7_2a344a9d99.jpg?updated_at=2023-04-10T08:43:43.249Z" />

<hr class="vertical-space1">
Add the herbs. 
 Add the tomatoes, black beans or lentils, salt and pepper and for cook for 2-3 mins more. 
 Set aside.
<hr class="vertical-space1">
<img class="img-float-left has-img-center-in-mobile lazyload"
 src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_3_5662846bad.jpg?updated_at=2023-04-10T08:44:42.018Z" />

<hr class="vertical-space1">
<h4>Bake the
 zucchinis</h4>
Place the zucchini
 shells onto a baking sheet in a baking tray. 
 Sprinkle salt, pepper and chili on the shells. 
 Add the filling into the zucchini shells. 
 Add the sauce over the top and bake for 25-30 mins.
<h3>SERVING </h3>
Serve with fresh
 coriander or parsley. 
 Add chili if you like them spicy. 
 Serve them as an appetizer or side dish with a salad or quinoa.
<h6><a href="http://Alkaline-Institute.com">Alkaline-Institute.com</a>
</h6>
<hr class="vertical-space1">
<h4><img alt="Stuffed-zucchini" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/Stuffed_zucchini_5_9c0fa96703.jpg?updated_at=2023-04-19T05:12:13.019Z">
</h4>
<hr class="vertical-space1">


<hr>
<h4 style="text-align: center;">Photos &amp; recipe by SIMONNE HOLM 
 Illustrations by ARATI SHEDDE</h4>


<hr>

Stuffed zucchini

<h4 id="h-simonne-holm-looks-at-ways-to-develop-healthy-balanced-nutrition-using-the-80-20-alkaline-acid-principle">
 SIMONNE HOLM
 looks at ways to develop healthy balanced nutrition using the 80-20
 alkaline-acid principle.
</h4>

<hr class="vertical-space1" />


 In the book, The pH Miracle, Dr. Robert Young explains how our modern
 lives are suffering from imbalance caused by our dietary choices. He also
 explains how we can easily restore our health, getting the best nutrients and
 eating a balance diet, by finding the right combination of foods. If you would
 like to benefit from his exhaustive research, as well as from the works of
 early pioneers in the field, I highly recommend reading the book.



 The pH balance in your body plays a very important role in your health. pH is
 a measure of how acidic or alkaline something is, and an optimal acid-alkaline
 balance is necessary for the body to maintain a state of good health and avoid
 lifestyle diseases.


<div class="block-image">
 <figure>
 <img decoding="async" width="647" height="714" alt="new-biology2" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology2_88aa67565a.jpg?updated_at=2023-04-12T06:42:55.703Z" />
 </figure>
</div>


 The tissues in our body have an optimal pH range that must be maintained for
 the immune system to function optimally, e.g., the blood at the slightly
 alkaline pH of 7.365. Eating acidic, toxic, low-quality processed food and
 leading a lifestyle full of stress and negative thinking make the body create
 more acid than it can eliminate, and this then affect sour digestive system
 and body metabolism.



 So, in order to maintain the optimal pH of the blood, our bodies use alkaline
 minerals from our tissues. Once the alkalinity reserves in your tissues are
 exhausted, serious problems start. The body will be



 gin to leach calcium directly from bones and magnesium from muscles. And the
 excess acid in the body will be dumped back into the tissues for storage as
 the lymphatic (immune) system is overloaded. The body will retain fat to
 protect the excess acids from affecting the organs that sustain life. It is
 one of the main reasons for weight-related problems.



 This circle of imbalance will eventually lead to an oxygen-deficient
 environment in which bacteria, fungi, and yeast thrive. The body’s inability
 to remove its own waste leads to acidosis, the over-acidification of the blood
 and tissues.


<div class="block-image">
 <figure>
 <img decoding="async" width="700" height="501" alt="new-biology4" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology4_5b347db4b0.jpg?updated_at=2023-04-12T06:45:03.667Z" />
 </figure>
</div>


 Initial symptoms include low energy, allergies, premature aging, joint
 problems, inflammation, digestive issues, bowels irritation, reflux, weight
 gain, sleep problems, etc. These symptoms can later lead to chronic diseases
 like diabetes, inflammation, heart disease, osteoarthritis, cancer, and more.



 Fortunately, we can prevent imbalance and support our bodily needs by eating
 an alkaline diet that is full of nutrients, vitamins, minerals, fiber, omega
 oils, antioxidants, and plenty of water.



 The pH of our internal fluids affects every cell in the body, and blood is the
 most important tissue in the body that transports oxygen, nutrients, and water
 to the cells and eliminates waste products.



 It is quite easy to regain the proper pH balance within only a matter of
 weeks.


<div class="block-image">
 <figure>
 <img decoding="async" width="467" height="602" alt="new-biology3" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology3_71b6f32865.jpg?updated_at=2023-04-12T06:45:46.629Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 Step 1:
 Understand
 what kind of lifestyle you live and what food you are
 eating.



 Step 2:
 Understand how
 your body works according to the pH balance and how to
 maintain homeostasis.



 Step 3:
 Take action.
 Break your imbalance and start eating a diet rich in raw,
 green, organic whole foods.


<h4>
 Daily Program for
 Optimum Health and Vitality
</h4>

<ol type="1">
 <li>Drink fresh organic green smoothies or juices.</li>
 <li>Drink more pure water.</li>
 <li>Eat organic green salads and nourishing dressing.</li>
 <li>Meditate to give your mind a break.</li>
 <li>Do breathing exercises for a few minutes daily.</li>
 <li>
 Move and get in contact withnature (parks, coast, forests, mountains, etc.).
 </li>
 <li>Sleep well – more than you think you need.</li>
</ol>


 By adding these to your life, you can return your body to astate of purity and
 balance.


<hr class="vertical-space1" />

<div class="block-image">
 <figure>
 <img decoding="async" width="700" height="388" alt="new-biology6" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology6_206bc24839.jpg?updated_at=2023-04-12T06:46:34.082Z" />
 </figure>
</div>

<hr class="vertical-space1" />

<h4>
 The 80-20
 Principle
</h4>


 Everything you eat influences your body’s pH balance. So, it is important to
 find the right balance between acidic and alkaline food. To achieve the
 correct balance, strive for a diet of 80% alkaline-forming foods and 20%
 acid-forming foods.



 In reality, most people are doing the exact opposite: eating
 20%alkaline-forming foods and 80% acid-forming foods.



 Make sure that meat, fish, potatoes, rice, pasta, and other acid-forming foods
 only make up 20% to 25% of what you eat. The remaining 75% to 80% of what you
 eat will be fresh vegetables and other alkaline foods.



 Keep in mind that each of us is a unique individual with different bodily
 needs. You need to be your own best expert and begin to recognize your body’s
 true needs.



 You can eat as many alkaline-forming foods as you like, as they contain
 important nutrients and have a low-glycemic index.


<hr class="vertical-space1" />

<div class="block-image">
 <figure>
 <img decoding="async" width="467" height="602" alt="new-biology7" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology7_9c2d437684.jpg?updated_at=2023-04-12T06:47:37.616Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 Alkaline food is plant-based, gluten-free, sugar-free, and contains proteins,
 minerals, vitamins, antioxidants, and essential fatty acids. Alkaline fruits
 and vegetables contain high water content and mineral content, which increase
 the oxygen content of the body.



 The human body is designed to eat natural foods. And an alkaline diet offers
 an optimal way to bring yourself back to balance from any disorder, be it
 physical, emotional, or spiritual.


<h4>
 Alkaline Drinks are
 the Foundation of Health
</h4>


 The easiest and the best way to get more raw vegetables daily is to kick-start
 your day by juicing or blending your vegetables.



 A healthy daily intake is 6 to 9 cups of vegetables and fruits. Drinking a big
 glass of a green smoothie or juice daily will increase your greens intake by
 up to as much as 3 cups.


<hr class="vertical-space1" />

<div class="block-image">
 <figure>
 <img decoding="async" width="467" height="602" alt="new-biology5" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology5_7ab56b7928.jpg?updated_at=2023-04-12T06:49:12.784Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 Using the balance principle, it is possible to create vibrant health,
 facilitate weight loss, and slow down aging.



 Apply the principle step-by-step and visualize a big plate of what you will
 eat during the day. It can help you to navigate toward more healthy alkaline
 food.


<h4>
 Acid–Alkaline Ratios
 in Food
</h4>


 1. 75%
 acidic: common in the standard Western diet


<div class="block-image">
 <figure>
 <img decoding="async" width="300" height="300" alt="new-biology8" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology8_4889b720ff.jpg?updated_at=2023-04-12T06:50:36.582Z" />
 </figure>
</div>


 Acidic foods rob your nutrients: low-quality processed, refined foods,
 nutrient, pre-packaged non-foods, fast foods, trans fats, genetically modified
 and oxidizing foods, sugar. They provide fewer nutrients to your body, but
 result in stress, toxins, and acidity.



 2. 50-50: a
 good start to a healthy lifestyle


<div class="block-image">
 <figure>
 <img decoding="async" width="300" height="300" alt="new-biology9" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology9_a69c1aff59.jpg?updated_at=2023-04-12T06:51:35.243Z" />
 </figure>
</div>


 Regain nutrients by adding fresh, unprocessed foods. Let fresh, organic fruits
 and vegetables make up more than 50% of your food.



 3. 70% to 80%
 alkaline food is the optimal balance for your health


<div class="block-image">
 <figure>
 <img decoding="async" width="300" height="300" alt="new-biology10" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/new_biology10_8cbe7b1d67.jpg?updated_at=2023-04-12T06:52:28.529Z" />
 </figure>
</div>


 Live fully recharged with 70% to 80% high-energy, fresh, alkaline, organic,
 whole foods, alkaline juices, smoothies, and water.


<hr class="vertical-space1" />

New biology

<hr><h4>SIMONNE HOLM is the founder of the Alkaline Institute and is dedicated to helping people to thrive on their health journey through creative food projects, cooking, and lifestyle. Here she shares a colorful nutritious vegetable soup that is simple to make and tastes delicious.</h4><hr>This is an easy way to cook a vegetable soup rich in flavor and color. The vegetables have many health benefits and they are low in calories and a great source of nutrients and fiber. You can spice it up as per your choice. Use more chili, fresh herbs, and lemon juice for taste. Cook with joy and enjoy.Prep time 10&nbsp;minutes. Cook time&nbsp;30&nbsp;minutes. Serves 2 people.<h4>Ingredients</h4>3 to 4 large fresh beets 1 big onion 2 cloves garlic 1 tablespoon ginger 1 to 2celery stalks 1 large sweet potato or 1 carrot 1 to 2 parsnips ½ to 1 teaspoon chili, fresh or dried 1 teaspoon Himalaya salt ¼ teaspoon ground black pepper 1 liter water 1 teaspoon vegetable bouillon 2 tablespoons fresh thyme and basil or 1 teaspoon dried herbs 1 to 2 tablespoons lemon juice 3 to 4 tablespoons cold pressed olive oil<hr><img src="https://cdn-prod-static.heartfulness.org/healing_soup2_478ba93e64.jpg?updated_at=2023-04-26T07:49:29.983Z" alt=""><hr><h4>Preparation</h4>Wash or peel the vegetables and roughly chop them into the same-sized pieces.Add 1 liter of water in a medium pot, add the chopped onions, and cook for 5 minutes.Turn down the heat, add the rest of the vegetables, and cook for another 25 minutes. The vegetables should be fully cooked.Add the fresh or dried herbs and turn off the heat.Blend the vegetable soup with the olive oil and lemon juice.Make sure that your blender jar can handle the warm soup or first let it cool for another 5 minutes.Add salt, pepper, and chili to taste.You can warm the soup again after blending. It also tastes good cold.<h4>Toast seeds</h4>Add ½ cup of pumpkin or sesame seeds to a skillet over medium heat. Dry roast them until golden brown, stirring occasionally, for 3 to 4 minutes.Transfer to a plate to cool completely.The seeds have many potential health benefits and have been used in folk medicine for thousands of years.&nbsp;<h4>Assemble your plate</h4>Sprinkle the beetroot soup with toasted seeds, fresh parsley, coconut crème, or have it just as it is.<hr>When the Divinity at the center of every atom in our food resonates with the Divinity within us, food becomes a potent source of goodness. — Daaji<hr><hr>To learn more about the Alkaline Diet, visit Simonne’s website at <a href="http://www.Alkaline-institute.com">www.Alkaline-institute.com</a>

Healing Soup

<h4 style="text-align:justify;">SIMONNE HOLM shares an approach to eating that will reduce inflammation and nourish your body, and shares 5 simple recipes to help you do it! You’ll soon be bounding with energy and not feeling hungry all the time.</h4>&nbsp;For more vitality, aim to include high alkaline-forming, anti-inflammatory ingredients as often as possible. These nutrient-dense and energy-rich foods will rejuvenate your body and bring clarity and calm to your mind by reducing inflammation.By simply adding more fresh, clean greens and fruits to your diet, you can eliminate the need for hunger and calorie counting. Instead, focus on satisfying, vibrant meals that deeply nourish, leaving you energized and free from deprivation. This way of eating supports personal well-being, while also promoting a sustainable lifestyle in harmony with nature.<h4 style="text-align:justify;">Your food choices matter!&nbsp;</h4>Everything you consume impacts your cells and the environment. By choosing plant-based, unprocessed, organic, fresh foods, you create positive changes—not just for your health but also for the planet.<h4 style="text-align:justify;">Your health starts in the kitchen.</h4>It’s equally important to preserve cooking traditions and skills, as these empower you to inspire younger generations to embrace healthy cooking, habits, and living.At the start of a new year, many of us set <a href="https://heartfulness.org/magazine/are-you-eating-for-your-mind-body-and-soul" target="_blank" rel="noopener noreferrer">health goals</a>. Success depends on how realistic and sustainable it is to implement these goals. Studies show that the average woman tries eight diets a year. How can you balance a healthy and nourishing plate every day without thinking it is a diet?The key lies in incorporating nutrient-rich ingredients in your meals, making it easier to phase out unhealthy options like refined food, sugar, trans fats, and gluten. They are really no go! Raw fresh foods like kale, spinach, cucumber, and celery are great for smoothies, for instance. They are a simple and powerful way to boost your body, fast. Packed with energy, <a href="https://heartfulness.org/magazine/wheatgrass-juice" target="_blank" rel="noopener noreferrer">vitamins</a>, and fiber, they promote better digestion, provide your body with essential nutrients, and vitalize your cells.<h4 style="text-align:justify;">Why not start with a smoothie a day?</h4>Try my Alkaline Vitality recipes during the next five days and enjoy the health benefits and taste.I’m here to help you on your journey to vitality! Feel free to reach out with any questions. Visit my website for more inspiration today and discover some free guides. <a href="www.alkaline-institute.com" target="_blank" rel="noopener noreferrer">www.alkaline-institute.com</a><hr><h3 style="text-align:justify;">Basic smoothie template for ultimate vitality.</h3><ul><li style="text-align:justify;">80% leafy greens: Spinach, kale, and other fresh greens.</li><li style="text-align:justify;">1 to 2 cups of water.</li><li style="text-align:justify;">Healthy fats: Avocado, almonds, chia seeds, and oils such as olive oil, flaxseed oil, or avocado oil.</li><li style="text-align:justify;">Fruits with very low fructose: Lemon, lime, papaya, or tomato.</li><li style="text-align:justify;">Vegetables: Cucumber, celery stalks, or zucchini.</li></ul><hr><h2 style="text-align:center;">5 BOOSTING RECIPES</h2><hr><h4 style="text-align:justify;">Alkaline Ultimate Morning Smoothie</h4>Ingredients:<ul><li style="text-align:justify;">100 grams (2 big handfuls) of fresh spinach and kale.</li><li style="text-align:justify;">½ to 1 avocado (if in season).</li><li style="text-align:justify;">2 cups of water.</li><li style="text-align:justify;">¼ teaspoon Himalayan salt.</li><li style="text-align:justify;">2 to 4 tablespoons of oil (olive, flaxseed, or avocado) or chia seeds.</li><li style="text-align:justify;">1 lemon, peeled; you can use the peel without the white pith for extra zest.</li><li style="text-align:justify;">A few fresh mint leaves.</li></ul>&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/boost_your_vitality3_0c15748a2c.webp" alt="boost-your-vitality3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_boost_your_vitality3_0c15748a2c.webp 235w,https://cdn-prod-static.heartfulness.org/small_boost_your_vitality3_0c15748a2c.webp 500w,https://cdn-prod-static.heartfulness.org/medium_boost_your_vitality3_0c15748a2c.webp 750w," sizes="100vw"></figure>&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/boost_your_vitality2_82e75a364e.webp" alt="boost-your-vitality2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_boost_your_vitality2_82e75a364e.webp 233w,https://cdn-prod-static.heartfulness.org/small_boost_your_vitality2_82e75a364e.webp 500w,https://cdn-prod-static.heartfulness.org/medium_boost_your_vitality2_82e75a364e.webp 750w," sizes="100vw"></figure>&nbsp;Instructions:<ol style="list-style-type:decimal;"><li style="text-align:justify;">Blend all ingredients until smooth.</li><li style="text-align:justify;">Adjust the water to your preferred consistency. If using chia or flaxseeds, note that the smoothie will thicken over time.</li><li style="text-align:justify;">Enjoy a big glass fresh and store any leftovers in a glass container in the fridge for up to one day.</li></ol><hr><h4 style="text-align:justify;">Green Vitality Smoothie</h4>Ingredients:<ul><li>2 kale leaves.</li><li>1 handful of spinach.</li><li>1 cucumber.</li><li>Fresh herbs, e.g., mint, lovage.</li><li>1 lemon or lime (peeled).</li><li>½ tsp Himalayan salt.</li><li>3 tbsp olive oil.</li><li>500 ml water (or more as required).</li></ul>&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/boost_your_vitality4_28cc3e4a1e.webp" alt="boost-your-vitality4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_boost_your_vitality4_28cc3e4a1e.webp 117w,https://cdn-prod-static.heartfulness.org/small_boost_your_vitality4_28cc3e4a1e.webp 374w,https://cdn-prod-static.heartfulness.org/medium_boost_your_vitality4_28cc3e4a1e.webp 561w," sizes="100vw"></figure>&nbsp;Instructions:<ol style="list-style-type:decimal;"><li>Rinse the vegetables thoroughly and add them to the blender. If your blender isn’t very powerful, place the softer ingredients at the bottom.</li><li>Add water and a pinch of salt. Blend at high speed until smooth.</li><li>Add the olive oil and blend briefly to combine.</li><li>Adjust the water as needed to reach a drinkable consistency.</li><li>Drink a large glass immediately, and store the rest for later. It keeps up to three days in an airtight glass container. Enjoy this refreshing boost of vitality!</li></ol><hr><h4 style="text-align:justify;">Alkaline Papaya Smoothie</h4>Ingredients:<ul><li style="text-align:justify;">100 grams (2 big handfuls) of fresh spinach, kale, or a combination.</li><li>½ papaya (if in season).</li><li>2 cups of water.</li><li>¼ tsp Himalayan salt.</li><li>2 to 4 tbsp of oil (olive, flaxseed, or avocado) or chia seeds.</li><li>1 lime (peeled; you can also use the peel without the white for extra flavor) A few fresh mint leaves.</li></ul>&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/boost_your_vitality5_088b6b3c69.webp" alt="boost-your-vitality5.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_boost_your_vitality5_088b6b3c69.webp 218w,https://cdn-prod-static.heartfulness.org/small_boost_your_vitality5_088b6b3c69.webp 500w,https://cdn-prod-static.heartfulness.org/medium_boost_your_vitality5_088b6b3c69.webp 750w," sizes="100vw"></figure>&nbsp;Instructions:<ol style="list-style-type:decimal;"><li style="text-align:justify;">Blend all ingredients until smooth.</li><li style="text-align:justify;">Adjust water for desired consistency and enjoy fresh. Store any leftover smoothie in a sealed glass container for up to one day.</li></ol><hr><h4 style="text-align:justify;">Kale and Cabbage Salad with Sweet Potato and Toasted Pumpkin Seeds</h4>Ingredients:<ul><li style="text-align:justify;">2 cups kale, finely chopped (remove tough stems).</li><li style="text-align:justify;">2 cups cabbage, finely shredded (green or purple cabbage).</li><li style="text-align:justify;">1 zucchini, julienned with a knife, grater, or mandolin.</li><li style="text-align:justify;">2 medium sweet potatoes, peeled, cubed, and cooked (boiled or roasted).</li><li style="text-align:justify;">¼ cup toasted pumpkin seeds.</li></ul>Dressing:<ul><li style="text-align:justify;">2 tbsp olive oil.</li><li style="text-align:justify;">1 tbsp lemon juice.</li><li style="text-align:justify;">1 tsp Dijon mustard.</li><li style="text-align:justify;">1 tsp grated ginger.</li><li style="text-align:justify;">Salt and pepper to taste.</li></ul>&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/boost_your_vitality6_a9d5012bc8.webp" alt="boost-your-vitality6.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_boost_your_vitality6_a9d5012bc8.webp 234w,https://cdn-prod-static.heartfulness.org/small_boost_your_vitality6_a9d5012bc8.webp 500w,https://cdn-prod-static.heartfulness.org/medium_boost_your_vitality6_a9d5012bc8.webp 750w," sizes="100vw"></figure>&nbsp;Instructions:<ol style="list-style-type:decimal;"><li style="text-align:justify;">Prepare the dressing:  In a small bowl, whisk together olive oil, lemon juice, mustard, grated ginger, salt, and pepper until smooth.</li><li style="text-align:justify;">Massage the kale: Place the chopped kale in a large bowl and drizzle a small amount of the dressing over it. Massage the kale with your hands for 1-2 minutes to soften it.</li><li style="text-align:justify;">Assemble the salad:  Add the shredded cabbage, julienned zucchini, cooked sweet potato, and the remaining dressing to the bowl with the kale. Toss everything well to combine.</li><li style="text-align:justify;">Top with pumpkin seeds:  Sprinkle toasted pumpkin seeds over the salad before serving.</li></ol>&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/boost_your_vitality7_efdc4eb2a5.webp" alt="boost-your-vitality7.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_boost_your_vitality7_efdc4eb2a5.webp 234w," sizes="100vw"></figure>&nbsp;<hr><h4 style="text-align:justify;">Chia Pudding with Oats and Cinnamon</h4>Ingredients:<ul><li style="text-align:justify;">½ cup of chia seeds.</li><li style="text-align:justify;">1 cup of water.</li><li style="text-align:justify;">Optional toppings: Ground cinnamon, oats, fresh fruit.</li></ul>&nbsp;<img class="image_resized" style="width:50%;" src="https://cdn-prod-static.heartfulness.org/boost_your_vitality8_4ad3f238c1.webp" alt="boost-your-vitality8.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_boost_your_vitality8_4ad3f238c1.webp 125w," sizes="100vw">Instructions:<ol style="list-style-type:decimal;"><li>Soak chia seeds in water for at least 10 minutes, or until they form a gel-like consistency.</li><li>Add a sprinkle of cinnamon and mix well.</li><li>Serve as is, or top with oats and fresh fruit for added texture and flavor.</li></ol><hr><h4 style="text-align:center;">Photographs by SIMONNE HOLM</h4><hr>&nbsp;

Boost your vitality

Smriti Krishna, M.Phil., Ph.D., GCED, is a research scientist who focuses on improving the lives of patients with cardiovascular diseases and promoting healthy aging. Her work&nbsp;has been published in many leading general and specialist journals. Currently, she conducts her research at the Baker Heart and Diabetes Institute and the Baker Department of Cardiometabolic Health, University of Melbourne, Australia.&nbsp;

Smriti is a strong community-oriented person with a long history of voluntary activities.&nbsp;She is an active member of the Australasian Mental Health Higher Education Committee, a Charter Member of the Emotional Well-Being Institute (UN Geneva), and a volunteer for the Heartfulness Institute.&nbsp;

smriti-krishna.jpg

Smriti Krishna

<h4>DR. SMRITI KRISHNA shares some reflections on the value of solitude and alone time during the pandemic. She reminds us of some ancient wisdom from both the Japanese and Indian cultures on how to love ourselves, spend time with ourselves, accept our imperfections, and celebrate life, even during a pandemic!</h4><hr>As I glance outside my apartment balcony in the heart of Melbourne, Australia, to the piece of sky above and a green patch that I can see through the high-rise buildings, I notice that the streets are unusually quiet. The occasional chirping of birds breaks the deadly silence. The sixth lockdown due to the pandemic has turned the city into a ghost town.Many who have been resilient throughout the past emergence of the pandemic are starting to feel the sand wash away from under their feet. Holding on to positivity and being resilient is becoming harder as each day goes by. Many are lonely and confined to limited physical and emotional spaces. Yes, there is a vast virtual or digital world out there where we can hang out and reconnect with anyone across barriers, but still, many people feel lonely.I have listened to my friends’ complaints that the lockdown has made them realize how lonely they were.Why are we so reluctant to spend time with ourselves?Loneliness is an experience which, when turned into a positive, becomes a divine practice. Solitude is an enjoyable phase to detach yourself from your body and allow yourself to heal the wounds that past experiences have inflicted upon you. The solitude phase is transformative and nonjudgmental. You might be broken from inside: a broken marriage, broken friendships, children being irrational and alienating, loss of career growth, a lack of personal growth and feeling stuck. But it is okay to be broken, it is okay to have failed. You are beautiful the way you are.How to make solitude a divine experience?The practice of meditation takes us to a stage where we learn to accept the things that comes our way in life. Yes, life may not have been rosy, and there have been lost opportunities and occasions of discrimination, but so what? None of that has changed who we are “inside.”<hr><hr><h5>The practice of meditation takes us to a stage&nbsp; where we learn to accept the things&nbsp; that comes our way in life.</h5><hr><hr>Many of us have been lucky enough to have a list of friends on social media, a group of friends to help us enjoy weekend parties, and school and university social media groups that erase international borders, all of which have brought us together in the time of the pandemic. Those are all good support systems. But you want to go beyond that and live fully in the present moment. That’s when you are left alone with your real self and that is when you start to love yourself without judgment.The Japanese art of Kintsugi puts broken pieces of pottery together with gold, which is a metaphor for highlighting the flaws and imperfections in a damaged art piece. However, we don’t need Kintsugi. It is okay to be broken, it is okay to have been hurt in the past, it is okay to carry scars that have healed only on the surface. The whole of our life may not be perfect, but the pieces are just as beautiful as they are whole in themselves. The broken pieces don’t need to be aligning perfectly. Every piece or experience in life is a story, and it is perfect the way it is.Hindu philosophy teaches that the gunas (a Sanskrit word meaning tendencies or personalities) are not the true “Self,” or Atman. So, practice Atma-Prema, or unconditional self-love – love of the Self that exists at the center of all of us. AtmaPrema arises from the realization that beyond our imperfections, beyond the titles and genetic lineages we carry, our fundamental inner being is pure and eternal.As lockdown continues, now is the time to put all those years of reading about meditation into practice. Meditate and enjoy time with yourself. Congratulate yourself on the amazing journey so far. Be your best friend!<hr><hr><h4>Illustrations by ARATI SHEDDE</h4><hr><hr>

How to love yourself

SMRITI NARAYANAN is a high school senior from Austin, Texas, who enjoys researching the various impacts music, the environment, and interactions have on the human brain. Here she explores the soothing effect of the sounds of nature.

Smriti-Narayanan.jpg

Smriti Narayanan

<h4
 id="h-smriti-narayanan-is-a-high-school-senior-from-austin-texas-who-enjoys-researching-the-various-impacts-music-the-environment-and-interactions-have-on-the-human-brain-here-she-explores-the-soothing-effect-of-the-sounds-of-nature">
 SMRITI
 NARAYANAN
 is a high school senior from Austin, Texas, who enjoys researching the
 various impacts music, the environment, and interactions have on the human
 brain. Here she explores the soothing effect of the sounds of
 nature.
</h4>

<hr class="vertical-space1" />


 Think of the soft pitter-patter of raindrops and the gentle tumbles of a
 stream nearby. Think of the shrill chirps in a birdsong and the whoosh of the
 leaves blowing in the wind. What do you associate these sounds with? How do
 they make you feel? These sounds of nature invoke a sense of comfort and ease.
 This is something common to all people, but why is it so? Actually, there’s a
 science behind why these sounds make us feel relaxed.



 A study conducted by Buxton, Pearson, Allou, Fristrup, and Wittemeyer (2021),
 published by the Proceedings of the National Academy of Sciences furthered the
 theory that natural sounds relayed a positive correlation to quantitative and
 measurable health benefits. The study identified 36 publications in which
 “decreased pain, lower stress, improved mood, and enhanced cognitive
 performance”1 correlated with listening to natural sounds.



 From this, they identified an environment in which there was decreased human
 disturbance – parks. Environments with reduced noise pollution allowed people
 to perceive animal, water, and wind sounds. As the researchers looked more
 deeply into various sounds, they found that water sounds had the largest mean
 health benefits and positive outcomes. When they compared natural sounds to
 human noise, they found a similar outcome. Their results demonstrated the
 calmness and joy brought to those who experienced and perceived the sounds of
 nature.



 Having more calmness and joy in one’s life can lead to reduced stress,
 anxiety, and brain fog. In environments with increased human noise
 pollution, such as cities, towns, and suburbs, we don’t perceive sounds in our
 environment because our attention is focused on other singular sounds or
 sights, like a voice or a person. Human-made sound is referred to as noise
 whereas environmental sound is simply natural sound. When we do get the chance
 to listen to the sounds of nature, it’s almost as if we’ve taken a pause from
 the world around us.



 One reason why humans find the sounds of nature soothing is because of their
 connection to music.



 The basic elements of music are derived from sound and rhythm, which are found
 in nature. Take, for instance, a bird song. The sounds of the bird create a
 song, just as notes connect to make a song on an instrument. Rhythm is seen in
 nature through drops of rain hitting the ground. If you listen to the peck of
 the woodpecker, you will find a rhythm. Many renowned musicians like Vivaldi,
 Beethoven, Handel, and Debussy were inspired by nature. If you’ve ever
 listened to Vivaldi’s Four Seasons, you can distinguish the different moods of
 music used to portray the change in nature. Essentially, we’ve discovered that
 music and nature are one. The music we find soothing today wouldn’t exist
 without nature-derived sounds and rhythms.


<hr class="vertical-space1" />

<div>
 <figure>
 <img decoding="async" width="700" height="466" alt="" class="lazyload mx-auto d-block has-img-center"
 src="https://cdn-prod-static.heartfulness.org/power_of_sounds_of_nature3_700x466_b2c1200ed0.jpg?updated_at=2023-04-13T05:44:33.386Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 In addition, the way humans interpret the soundscape can have an effect on
 emotions.



 Studies have shown that nature can affect the psychological development of an
 individual. Though it is important to note that not all sounds affect humans
 in the same way. Due to various experiences and memories, different sounds can
 evoke different emotions. Various sounds can evoke certain recalls in the
 human mind, correlating to positive (and sometimes negative) feelings. The way
 in which our mind reacts to these auditory stimuli is what we show through
 emotion.


<hr />

<h4 class="has-text-align-center">
 Natural sounds have an
 overall positive effect on human health. The
 long term benefits of stress relief and reducing anxiety are numerous
 including sleep improvements, reduced muscle tension, and an overall
 better quality of life.
</h4>

<hr />

<hr class="vertical-space1" />

<div>
 <figure>
 <img decoding="async" width="700" height="176" alt="" class="lazyload mx-auto d-block has-img-center"
 src="https://cdn-prod-static.heartfulness.org/power_of_sounds_of_nature2_700x176_1230b7df08.jpg?updated_at=2023-04-13T05:46:22.845Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 Kanha Shanti Vanam, an ashram in Hyderabad hosting the world headquarters for
 the Heartfulness Institute, is an ecological paradise where you can resonate
 with inner and outer nature. The Green Kanha Initiative aims to utilize this
 space to nurture biodiversity and this is accomplished through the
 conservation of hundreds of endangered and indigenous species of plants and
 animals. In addition to being a meditative space, Kanha Shanti Vanam has
 become a conservation site and home to these flora and fauna. Here people can
 experience the sounds of nature all around them whilst practicing meditation.
 If you’re looking to implement natural sounds into your meditation and
 mindfulness routine, you may consider visiting this ashram.


<hr class="vertical-space1" />

<div>
 <figure>
 <img decoding="async" width="700" height="466" alt="" class="lazyload mx-auto d-block has-img-center"
 src="https://cdn-prod-static.heartfulness.org/power_of_sounds_of_nature4_700x466_95c584f423.jpg?updated_at=2023-04-13T05:48:29.997Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 For the most part, we’re able to say that natural sounds have an overall
 positive effect on human health. The long term benefits for stress relief and
 reducing anxiety are numerous, including sleep improvements, reduced muscle
 tension, and an overall better quality of life.



 Some strategies for accessing natural sounds on a daily or weekly basis are to
 take some time to step outside, be away from the bustling sounds of an urban
 environment, and connect with nature. Whether it’s in your own backyard, the
 local park, or a national park, the sounds of nature surround us. If you don’t
 have the luxury of stepping into nature, there are thousands of relaxing
 audios and natural sounds found on streaming platforms. By simply implementing
 any one of these strategies, you could take small steps towards daily stress
 and anxiety relief.



 1
 <a
 href="https://www.pnas.org/doi/10.1073/pnas.2013097118#%3A~%3Atext%3DThe%20results%20affirm%20that%20natural%2Csound%20and%20low%20anthropogenic%20sound">https://www.pnas.org/doi/10.1073/pnas.2013097118#%3A~%3Atext%3DThe%20results%20affirm%20that%20natural%2Csound%20and%20low%20anthropogenic%20sound</a>


<hr class="vertical-space1" />

The power of the sounds of nature

Snoopy

You win

Sofia is a French spiritual teacher, Sanskrit scholar, writer, biographer of the 14th Dalai Lama, co-author and translator with His Holiness, specialist on Tibet, and translator of Kalachakra from Sanskrit. She is the coordinator for UNESCO’s International Day of Conscience with Love for Peace on April 5.

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Sofia Stril-Rever

<h4 style="text-align:justify;">SOFIA STRIL-REVER shares her experience of the Mahotsav in Kanha Shanti Vanam at the United Nations, during International Day of Conscience with Love for Peace on April 5, 2024. Her call to action is to turn planet Earth into planet LOVE.</h4>Heartfelt greetings dear friends,Would you believe me if I tell you that I’m coming from another planet? As you know, our thoughts create our reality, therefore according to our different mindsets, we inhabit different worlds within a single world system. A couple of weeks ago I was invited by the Indian government to a gathering of spiritual leaders bringing together 75,000 participants, at the Heartfulness world headquarters near Hyderabad. There I landed on planet Love.Every corner was bursting with positive energy, innovation, and creativity. I was surrounded by a community of visionaries and doers, shaping together the future. And the best part? Feeling inspired to reach higher with love in action.Planet Love isn’t la la land. I have the good fortune of personally knowing global icons of love and they are the most realistic and pragmatic people. Why? Because they are connected to the primal, the vital reality of love that I experienced early in life, at 17, when I joined a modern saint, Sister Emmanuelle in her Cairo slum.There I saw with my own eyes the power of love changing radically the lives of 40,000 people and turning their slum into a nice neighborhood with a new generation of girls becoming doctors, engineers, lawyers, etc. Imagine if we were all Sisters Emmanuelle here! Imagine if in these UN buildings, the thousands of experts and diplomats started their daily sessions with Gandhi’s talisman and a commitment to uplift the lives of the most vulnerable. The whole Earth would be planet Love.We can make this happen. With conscience and love elevated at the level of global leadership, we can make a U-turn and shift from our civilization based on the ordering principle of short-term profit at the expense of the living, to a civilization based on the ordering principle of love and care.Historically, the drafting of the Universal Declaration of Human Rights in 1948 marks the rise of a global human conscience. Some have told me it’s a mistake to speak of the International Day of Conscience, and it should be the International Day of Consciousness, so it may be useful to recall the respective meanings of consciousness and conscience.<hr><h4 style="text-align:center;">With conscience and love elevated&nbsp; at the level of global leadership,&nbsp; we can make a U-turn and shift from our civilization&nbsp; based on the ordering principle of short-term profit&nbsp; at the expense of the living, to a civilization&nbsp; based on the ordering principle of love and care.</h4><hr>Consciousness refers to the cognitive and reflexive processes at the root of language, concepts, symbols, and the ego. Conscience is mentioned in Article 1 of the 1948 Universal Declaration. It’s our innate sense of ethics that served as the foundation of human rights in the aftermath of World War II, in a world that had betrayed its conscience. But over 75 years later, the world keeps betraying its conscience. At the individual and the societal levels, the cause is a decentering of our conscience from its original caring nature, which modern psychology calls prosociality. As a result, conscience normalizes the atrocities of war, social and economic injustice.&nbsp;<img src="https://cdn-prod-static.heartfulness.org/Love_for_Peace2_d8caafe3f6.webp" alt="Love-for-Peace2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Love_for_Peace2_d8caafe3f6.webp 145w,https://cdn-prod-static.heartfulness.org/large_Love_for_Peace2_d8caafe3f6.webp 800w,https://cdn-prod-static.heartfulness.org/Love_for_Peace2_d8caafe3f6.webp 800w," sizes="100vw">&nbsp;<hr><h4 style="text-align:center;">Loveforce can be learned, and I guide people&nbsp; to experience it in the “Be the Love” protocol&nbsp; based on the traditional inner sciences of the mind and&nbsp; recent findings in social and affective neurosciences.</h4><hr>We could say that conscience and consciousness are the yang, the masculine energies of the mind, while love and compassion are the yin, the feminine energies of the mind. In our male-dominated societies, we are conditioned to develop a yang mindset that rationalizes increasing militarism and a criminal world economy benefiting hardly 20% of the human family, while wrecking the planet.This International Day brings together Conscience and Love as foundational for Peace, so it was compelling for me to initiate with you its celebration. A few years ago, when mega fires circled the globe, making Earth a graveyard of countless animals and plants, I contemplated Gandhi’s words,&nbsp;“Be the change you wish to see in the world.”&nbsp;It then dawned upon me that this radical change is love and I responded to him with,&nbsp;“Be the Love you wish to see in the world.”Love is usually equated with individual feelings and emotions. But love is also a collective force for social justice and human evolution, as Martin Luther King Jr. promoted in his struggle for civil rights, under Gandhi’s inspiration. And MLK took up the Indian term Satyagraha, which he translated as “strength to love.” That I render as “Loveforce.”Loveforce can be learned, and I guide people to experience it in the “Be the Love” protocol based on the traditional inner sciences of the mind and recent findings in social and affective neurosciences. With heart-focused meditation, we can significantly contribute to a culture of global collective care. As humans, we were born to channel the cosmic energies of life and transform life force into Loveforce. We were born to care for one another and all living beings on the Mother planet.&nbsp;To conclude, I invite us to make every day of our lives a day of Conscience with Love for Peace. And on future International Days of Conscience, let’s pass the torch from East to West, one time zone after the other, with celebrations and messages posted on giant screens from Australia to California. Together with our younger friends, let’s kickstart a global intergenerational movement to turn planet Earth into planet Love. Thank you.&nbsp;Excerpts from a talk given at the UN offices two weeks after the Global Spirituality Mahotsav. International Day of Conscience with Love for Peace is held every year on April 5.<hr><h4 style="text-align:center;">Illustrations by ANANYA PATEL &nbsp;</h4><hr>

Conscience with love for peace

Soham Desriaux lives on Réunion Island, a French Department in the Indian Ocean, known for its volcanic rainforested interior and beautiful beaches and coral reefs. As well as his photography, he also has a YouTube channel, SkyView by Soham, https://www.youtube.com/channel/UCORo5m_7RK7qwWQT0BzJ18g showcasing the natural beauty of his homeland.

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Soham Desriaux

<hr><h3 style="text-align:center;">A PHOTO ESSAY</h3><hr><h4>SOHAM DESRIAUX lives on Réunion Island, a French Department in the Indian Ocean, known for its volcanic rainforested interior and beautiful beaches and coral reefs. At the age of 15, he is already sharing his creative flare for photography and multimedia, showcasing the natural beauty of his homeland.</h4><hr><img src="https://cdn-prod-static.heartfulness.org/Soham_nature2_03dec41bc5.jpg?updated_at=2023-04-10T04:32:56.236Z" alt="Soham_nature2_03dec41bc5"><hr>I have always been passionate about photography.&nbsp;I have so many friends and am very active in outdoor activities. I never really realized the importance of my mum’s advice, when she used to say that I should learn to be joyful and satisfied in my own company. I should feed my well-being when I am alone as well. However, during this confinement, this came to be, as I had no choice but to learn how to be well and joyful – alone.<hr><img src="https://cdn-prod-static.heartfulness.org/Soham_nature3_c6dab8c1d4.jpg?updated_at=2023-04-19T06:44:12.217Z" alt="Soham_nature3_c6dab8c1d4"><hr>I tried to be creative in a safe way. I decided to use my love for photography. For these macro photos, I have used my phone and a home-made macro lens I built by dismantling an old broken camera.&nbsp;I am blessed to live on a beautiful island, where we have many endemic flowers and insects. I’m fascinated by how inanimate things come to life after the rains, and in the early morning dew.&nbsp;<hr><img src="https://cdn-prod-static.heartfulness.org/Soham_nature4_d3f2150e54.jpg?updated_at=2023-04-19T06:45:10.718Z" alt="Soham_nature4_d3f2150e54"><hr>What I have learnt through this period of quarantine is that I am never alone; nature can be a great companion. I can be quiet and full of joy and wonder.&nbsp;<hr><img src="https://cdn-prod-static.heartfulness.org/Soham_nature5_2eab7d576a.jpg?updated_at=2023-04-19T06:45:59.041Z" alt="Soham_nature5_2eab7d576a"><hr>I also have a YouTube channel portraying the aerial drone videos I have produced: SkyView by Soham <a href="https://www.youtube.com/channel/UCORo5m_7RK7qwWQT0BzJ18g" target="_blank" rel="noopener noreferrer">https://www.youtube.com/channel/UCORo5m_7RK7qwWQT0BzJ18g</a><hr><hr><h4 style="text-align:center;">Article &amp; Photographs by SOHAM DESRIAUX</h4><hr>

Nature is a great companion

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Solange Knowles

A better person for others

Sravan’s expertise is constructed wetlands and wastewater challenges. He is an accredited Green Building Professional through IGBC, and a member of the Society of Wetland Scientists, USA. His interest extends to Indian Traditional Medicine and the medicinal properties of &nbsp;indigenous plants. He is a Director at BlueDrop Enviro Pvt. Ltd.

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Sravan Banda

<h4 style="text-align:center;">PATH TO A SUSTAINABLE LIFESTYLE</h4><h4 style="text-align:justify;">SRAVAN BANDA is an architect with a strong awareness of Nature and its role in building. He shares some basic principles of biophilic design.</h4>Biophilia refers to our innate human connection to nature. This connection has always been essential for human survival. Today, as we become more urbanized, we have become increasingly disconnected from nature, leading to a range of health and social problems. However, there is growing recognition of the benefits of biophilia in architecture and urban design. In this article, I will explore biophilia’s relevance to sustainable architecture and urban design, and share some examples.Biophilic design incorporates natural elements into the built environment, such as natural light, plants, and water features. It creates a connection between people and nature by bringing natural elements into buildings and public spaces. The benefits of biophilic design are numerous, including improved health and well-being, increased productivity, reduced stress, and enhanced creativity.Research has shown that biophilic design can reduce stress and anxiety, lower blood pressure, and increase productivity. One study found that employees in an office with a green wall were more productive and had lower stress levels than those in a traditional office setting. Another study found that patients in a hospital room with a view of nature had lower levels of pain and anxiety than those in rooms with no view.In addition to the health benefits, biophilic design can also contribute to sustainability. Buildings with natural light, ventilation, and water features reduce energy consumption and improve indoor air quality. Urban design that incorporates green spaces can reduce the urban heat island effect, mitigate stormwater runoff, and improve the overall livability of urban areas.Kanha Shanti Vanam, a Platinum-rated Green Campus located near the city of Hyderabad, India, is a unique example of biophilic design in practice. This 1,400-acre Heartfulness meditation center is designed to provide a connection to nature and promote well-being through its biophilic design features.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/Bridging_the_Gap2_71ffb0cedc.jpg"></figure>Kanha is in a natural setting, filed with&nbsp;rainforests, lakes, and open spaces. The architects&nbsp;sought to create a sense of harmony between the built environment and&nbsp;its&nbsp;natural surroundings. Kanha features numerous biophilic design elements, including a meditation hall that is designed to resemble a cave, with a natural rock formation as the backdrop.One of the most striking features of Kanha is its extensive use of greenery. There are more than 700,000 plants and trees, which have been strategically placed throughout the campus to create a sense of calm and tranquility. The greenery also helps to reduce the urban heat island effect and improve air quality.In addition to the extensive use of greenery, Kanha also features a variety of water features, including four large lakes and numerous smaller water features. Water helps to create a sense of calm and relaxation, and also serves as important habitats for local wildlife.Kanha also features numerous outdoor spaces for relaxation and recreation, including walking paths, gardens, and open spaces. These outdoor spaces provide opportunities for visitors to connect with nature and enjoy the benefits of being outside.Another example of biophilic design is the Singapore Changi Airport, which features an indoor garden with a four-story waterfall, a butterfly garden, and a sunflower garden. The airport’s green spaces not only provide a connection to nature for&nbsp;travelers but also improve air quality and create a sense of calm and relaxation in what can be a stressful environment.As more architects and urban planners embrace biophilic design, we can expect to see more buildings and public spaces that enhance our connection to nature and promote a healthier, more sustainable future.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/Bridging_the_Gap4_0c98134aa5.jpg"></figure>Here are some of the essential features of biophilic design:<h4 style="text-align:justify;">Natural Light and Landscape:&nbsp;</h4>Natural light is essential for health and well-being. Exposure to natural light can improve mood, increase productivity, and promote healthy sleep patterns.&nbsp;Many of us spend our days working in artificial environments, surrounded by fluorescent lighting and computer screens. One of the primary benefits of natural light is its impact on our circadian rhythms, which regulate our sleep-wake cycle. Exposure to natural light during the day helps keep our circadian rhythms in sync, leading to improved sleep patterns and overall&nbsp;health. In contrast, exposure to artificial light, especially at night, can disrupt our circadian rhythms, leading to sleep disturbances and other health problems.&nbsp;Outdoor spaces such as courtyards, gardens, and balconies can provide opportunities for outdoor recreation and relaxation. Views to the outdoors provide a connection to nature and promote relaxation and well-being. Views of natural landscapes and outdoor spaces have been linked to reduced stress levels, improved mood, and increased productivity. They also improve air quality and create a sense of calm and tranquility. Architects and designers can use a variety of design strategies, such as skylights, windows, and open floor plans, to maximize natural light and views of the outdoors. They can also use materials and finishes that reflect and amplify natural light, creating a bright and airy atmosphere. &nbsp; &nbsp; &nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/Bridging_the_Gap5_b9b15bac0f.jpg"></figure><h4 style="text-align:justify;">Plants and Greenery:&nbsp;</h4>Plants and greenery not only improve air quality but also create a calming atmosphere that reduces stress levels. Incorporating native and indigenous plants can have even greater benefits than simply adding any old plant to a space.One of the key benefits of using native and indigenous plants in biophilic design is that they require less maintenance and resources than non-native species. Because they are already adapted to the local environment, they require less water, fertilizer, and pesticides than plants from other regions. This not only reduces the environmental impact of the design, but also makes it more cost-effective in the long run.Another benefit is that they provide habitat and food for local wildlife. By incorporating these plants into biophilic design, we can create a more balanced ecosystem that supports a diverse range of species. This is particularly important in urban areas, where development has often led to the loss of natural habitats.In addition to these ecological benefits, incorporating native and indigenous plants can have cultural and educational value. By showcasing local plant species, we can celebrate the unique biodiversity of a region and create a deeper connection to the local culture and history. This provides educational opportunities for visitors and residents to learn more about the local environment and the importance of preserving it.Moreover, using native and indigenous plants in biophilic design can help create a sense of place and identity. By incorporating plants that are specific to a region, designers create a unique and authentic atmosphere that reflects the local culture and traditions. This, in turn, contributes to a sense of community and belonging and fosters a deeper connection to the environment.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/Bridging_the_Gap6_52d6db0389.jpg"></figure><h4 style="text-align:justify;">Water Features:&nbsp;</h4>Fountains, ponds, and streams provide a sense of tranquility and relaxation, while also creating a habitat for local wildlife. They improve air quality by increasing humidity levels and can even help reduce noise pollution.<h4 style="text-align:justify;">Natural Materials:&nbsp;</h4>The use of wood, stone, and water creates a sense of connection to nature and promotes a calming and restorative atmosphere. These materials also have a positive impact on air quality and can reduce stress levels, leading to improved productivity and overall well-being.<h4 style="text-align:justify;">Sensory Experiences:&nbsp;</h4>Biophilic design emphasizes the importance of sensory experiences, such as the sound and smell of nature. Incorporating birdsong, the sound of flowing water, and the scent of plants can create a sense of calm and relaxation, while also providing a connection to nature.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/Bridging_the_Gap3_8222557441.jpg"></figure>

Biophilia 

<h4>SRAVAN BANDA is an architect with a strong awareness of Nature and its role in building. He shares some thoughts on the importance of indigenous plants and local biodiversity in creating designs and environments, and the benefits of indoor plants.</h4><h4>The Importance of Embracing Local Biodiversity</h4>There has been a growing trend toward biophilic design in architecture and interior design. The innate human connection to nature has numerous health and wellness benefits, including stress reduction, increased productivity, and improved well-being. The incorporation of plants is key to biophilia, but not all plants are created equal. Incorporating indigenous plants can have even greater benefits than simply adding any old plant to a space.Indigenous plants are those that are native to a particular region or ecosystem. They have evolved to thrive in their specific environment, and are better adapted to the local temperature, rainfall, and soil quality. By incorporating these plants, we create a stronger connection to the local environment and biodiversity.One of the key benefits of using indigenous plants is that they require less maintenance and resources, because they are already adapted to the local environment. This not only reduces the environmental impact of the design, but also makes it more cost-effective.Another benefit is that they provide habitat and food for local wildlife, creating a more balanced ecosystem that supports a diverse range of species. This is particularly important in urban areas, where development has often led to the loss of natural habitats.In addition to these ecological benefits, there is the cultural and educational value. By showcasing local plant species, we celebrate the unique biodiversity of a region and create a deeper connection to the local culture and history. This provides educational opportunities for visitors and residents to learn more about the local environment and the importance of preserving it.Finally, using indigenous plants preserves these species for future generations. By showcasing their value in design, we create greater awareness and appreciation for the plants and the ecosystems they support. This can lead to increased conservation efforts and a more sustainable future.<h4>The Role of Indigenous Plants in Health and Wellness</h4>Indigenous plants have been gaining popularity, as people are realizing the importance of preserving local ecosystems and biodiversity. But beyond their ecological significance, these plants also offer numerous benefits for human health and wellness.Using indigenous plants in biophilic design can help create a sense of place and identity. Designers can create a unique and authentic atmosphere that reflects the local culture and traditions. This, in turn, contributes to a sense of community and belonging, and fosters a deeper connection to the environment.When it comes to selecting species, it is important to consider their functional and aesthetic qualities. Some plants are better suited to indoor environments, while others require more sunlight or humidity. Additionally, designers create different sensory experiences by selecting species with different textures, colors, and fragrances.<hr><h4 style="text-align:center;">The visual connection with nature brings tranquility, providing a much-needed respite from the demands of daily life. Indoor plants also reduce anxiety, boost mood, and enhance cognitive function. Their presence in indoor spaces can improve focus, creativity, and productivity.</h4><hr><figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/indegenious_indoor_plants2_741a47db50.webp" alt="indegenious-indoor-plants2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_indegenious_indoor_plants2_741a47db50.webp 98w,https://cdn-prod-static.heartfulness.org/small_indegenious_indoor_plants2_741a47db50.webp 315w," sizes="100vw"></figure><h4>Indoor Plants&nbsp;</h4>In our increasingly urbanized world, the need to connect with nature is more important than ever. One powerful way is through the presence of indoor plants. They not only add beauty but also enhance well-being, by creating healthier and more harmonious indoor environments in the following ways:<ul><li>Air quality and purification&nbsp; Indoor plants remove toxins, improving air quality. Through photosynthesis, plants increase the oxygen levels in indoor spaces. Additionally, certain plants have the ability to remove harmful volatile organic compounds (VOCs), such as formaldehyde and benzene. This leads to fresher, cleaner air, reducing the risk of respiratory issues and improving overall health. &nbsp;</li><li>Stress reduction and mental well-being Plants have a calming effect on our minds and bodies. Studies have shown that they significantly reduce stress levels, lower blood pressure, and promote relaxation. The visual connection with nature brings tranquility, providing a much-needed respite from the demands of daily life. Indoor plants also reduce anxiety, boost mood, and enhance cognitive function. Their presence in indoor spaces can improve focus, creativity, and productivity. &nbsp;</li><li>Beauty Biophilic spaces mimic natural environments, creating a sense of connection and harmony. Indoor plants add visual appeal, texture, and color, transforming sterile environments into vibrant and inviting spaces. By bringing nature indoors, we create an aesthetically pleasing atmosphere that uplifts the spirits. &nbsp;</li><li>Noise reduction and enhanced acoustics Indoor plants contribute to noise reduction and improved acoustics. Certain plants have the ability to absorb and diffuse sound, reduce background noise, and create a more peaceful environment. This is useful in open-plan offices and busy indoor settings where noise is distracting. Placing plants strategically creates quieter and more focused spaces that support concentration and productivity. &nbsp;</li><li>Increased productivity Numerous studies have highlighted the positive impact of indoor plants on workplace productivity and employee well-being, increased job satisfaction, reduced stress, and enhanced overall employee morale, leading to higher levels of engagement and improved job performance. Indoor plants also mitigate the negative effects of artificial lighting and create a more natural and balanced ambiance. &nbsp;</li><li>Humidity regulation&nbsp; Plants release moisture through transpiration, regulating humidity in indoor spaces. Optimal humidity levels can improve respiratory health, reduce dryness of the skin and mucous membranes, and alleviate dry throat and congestion. &nbsp;</li><li>Connection with nature&nbsp; Indoor plants provide a connection to the natural world, even in urban environments. This connection has a positive psychological impact, promoting a sense of harmony, grounding, and overall well-being. Being surrounded by plants can help us feel more connected, balanced, and in tune with our environment. &nbsp;</li><li>Increased oxygen levels&nbsp; Indoor plants release oxygen, improving the oxygen levels in indoor spaces. This can have a positive impact on our overall well-being, increasing alertness, concentration, and productivity.</li></ul><hr><h4 style="text-align:center;">Indoor plants provide a connection to the natural world, even in urban environments. This connection has a positive psychological impact, promoting a sense of harmony, grounding, and overall well-being.&nbsp;</h4><hr><figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/indegenious_indoor_plants3_b824136e2a.webp" alt="indegenious-indoor-plants3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_indegenious_indoor_plants3_b824136e2a.webp 134w," sizes="100vw"></figure>Here are some popular indoor plants that enhance well-being:Snake Plant (Sansevieria)Air purifier, removing toxins like formaldehyde and benzene from the air. Low maintenance, requiring minimal sunlight and watering. Releases oxygen at night, making it ideal for bedrooms, improving sleep quality.<figure class="image image_resized" style="width:20.5%;"><img src="https://cdn-prod-static.heartfulness.org/snake_plant_4700e2b3fe.webp" alt="snake-plant.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_snake_plant_4700e2b3fe.webp 111w," sizes="100vw"></figure> &nbsp;Peace Lily (Spathiphyllum)Adds beauty with elegant white flowers and purifies the air by removing common indoor pollutants. Thrives in moderate light conditions and prefers slightly moist soil.<figure class="image image_resized" style="width:20.84%;"><img src="https://cdn-prod-static.heartfulness.org/peace_lily_e29b54bf49.webp" alt="peace-lily.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_peace_lily_e29b54bf49.webp 128w," sizes="100vw"></figure> Areca Palm (Dypsis lutescens)Features feathery arching fronds that add a tropical touch to any space. Areca palms are effective air purifiers, removing toxins and increasing humidity levels. They thrive in bright, indirect light.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/areca_09e34904ae.webp" alt="areca.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_areca_09e34904ae.webp 140w," sizes="100vw"></figure> &nbsp;Money Plant (Epipremnum aureum)Cleans the air and is thought to bring good luck. Has heart-shaped leaves and can be grown in water or soil. Easy to care for, versatile, and thrives in various light conditions.<figure class="image image_resized" style="width:20.37%;"><img src="https://cdn-prod-static.heartfulness.org/money_plant_8ca70a43c4.webp" alt="money-plant.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_money_plant_8ca70a43c4.webp 140w," sizes="100vw"></figure> Boston Fern (Nephrolepis exaltata)Has lush feathery foliage and the ability to improve indoor air quality. Thrives in humid conditions and prefers indirect light. Increases humidity levels, making it beneficial in dry indoor environments.<figure class="image image_resized" style="width:20.91%;"><img src="https://cdn-prod-static.heartfulness.org/boston_fern_97eb11a7f1.webp" alt="boston-fern.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_boston_fern_97eb11a7f1.webp 144w," sizes="100vw"></figure>Aloe Vera (Aloe barbadensis)Versatile indoor plant with multiple benefits. The gel can be used for soothing burns and skin conditions, and the juice for digestive health. This succulent plant prefers bright, indirect light and well-drained soil. &nbsp;<figure class="image image_resized" style="width:20.46%;"><img src="https://cdn-prod-static.heartfulness.org/aloe_vera_cb3e7279cb.webp" alt="aloe-vera.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_aloe_vera_cb3e7279cb.webp 144w," sizes="100vw"></figure>Spider Plant (Chlorophytum comosum)Popular for its long arching leaves and ease of care. Removes pollutants like formaldehyde and xylene. Thrives in bright, indirect light and can adapt to various indoor environments.<figure class="image image_resized" style="width:20.04%;"><img src="https://cdn-prod-static.heartfulness.org/spider_plant_e686e16b82.webp" alt="spider-plant.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_spider_plant_e686e16b82.webp 144w," sizes="100vw"></figure>&nbsp;Indian Basil (Ocimum tenuiflorum)Tulsi is considered sacred in Indian culture. It has medicinal properties and is believed to bring positive energy to the surroundings. Requires bright light and regular watering.<figure class="image image_resized" style="width:20.56%;"><img src="https://cdn-prod-static.heartfulness.org/indian_basil_3819be5859.webp" alt="indian-basil.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_indian_basil_3819be5859.webp 117w," sizes="100vw"></figure>Indoor plants create healthier, calmer, and aesthetically pleasing environments that align with our innate connection to nature, leading to a more harmonious and fulfilling indoor living experience and nurturing mind, body, and spirit.&nbsp;

Biophilia: Indigenous and indoor plants

<h4 style="text-align:justify;">SRAVAN BANDA is a Ph.D. scholar in Biophilia and Wetlands, and Commodore KAMLESH KUMAR is CMD of Hindustan Salts Ltd. Here, they share the history of one of the most important condiments we use in our food-salt!</h4>&nbsp;Salt is an essential ingredient that has played a significant role in human history and culture for thousands of years. It is an integral part of most cuisines, preserving and enhancing the flavors of various dishes. Salt has a rich history that traces back to ancient times. Historically, it was not just a culinary ingredient but also had great economic and political importance. It was used as a form of currency, and salt production and trade became lucrative businesses. In India, salt holds a special place, both in the culinary traditions and in the socio-economic fabric of the country. Here are the origins and usefulness of two varieties of Indian salt—Sambhar Lake Salt and Sambhar Lake Black Salt.<h4 style="text-align:justify;">Origin of Sambhar Salt</h4>Sambhar Salt comes from the Sambhar Lake in Rajasthan. It is renowned for its distinctive flavor and its alkaline nature, which sets it apart from other types of salt. It holds a special place in the country’s salt industry. Sambhar Lake is one of the largest saltwater lakes in India, and is renowned for its high salt concentration. The lake’s salt production dates back centuries, with records of its use during the reign of the Mauryan Empire.Sambhar Salt undergoes a natural evaporation process that concentrates its mineral content and natural Iodine coming from an algal source. This process contributes to the salt’s alkaline nature, which is associated with various health benefits. It is believed that consuming alkaline foods can help balance the body’s pH levels and reduce acidity. Some studies suggest that an alkaline diet may contribute to improved digestion, enhanced energy levels, and better overall health.In addition to its alkaline properties, Sambhar Salt retains the essential minerals found in the saline waters of Sambhar Lake, including sodium, potassium, calcium, magnesium, and iron. They contribute to the overall nutritional value of the salt. The presence of these minerals also adds to the unique flavor profile, enhancing the taste of dishes prepared with it.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/salt2_69d53072fc.webp" alt="salt2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_salt2_69d53072fc.webp 145w,https://cdn-prod-static.heartfulness.org/large_salt2_69d53072fc.webp 374w,https://cdn-prod-static.heartfulness.org/salt2_69d53072fc.webp 374w," sizes="100vw"></figure><hr><h4 style="text-align:center;">The soluble salts present in the ashes are extracted and combined with the salt, resulting in the distinctive black color and unique flavor of Sambhar Lake Black Salt.&nbsp;</h4><hr>Sambhar Salt is a favored choice among health-conscious individuals and those seeking a unique flavor experience in their culinary creations. Whether used in traditional sambhar recipes or as a seasoning for various dishes, Sambhar Salt adds depth and character to the culinary delights it accompanies.<h4 style="text-align:justify;">Sambhar Lake Black Salt—A Medicinal Wonder</h4>Sambhar Lake Black Salt, also known as Kala Namak, is a flavorful variety of salt that has been used for centuries in various cuisines and traditional medicinal practices. Triphala herbs are added to the salt, creating a unique taste and potential health benefits. The three herbs making up Triphala—Amalaki (Indian gooseberry), Haritaki (Chebulic myrobalan), and Bibhitaki (Bahera)—are well-regarded in Ayurveda, the ancient Indian system of medicine, for their numerous health benefits. Triphala is known to have digestive properties and is commonly used as a natural remedy for digestive disorders such as bloating and indigestion. It is also known to possess detoxifying properties and may help in balancing electrolytes in the body.The production process of Sambhar Lake Salt involves a traditional method that has been passed down through generations. The plant materials are carefully selected and burned to ashes. These ashes are then mixed with the salt and subjected to a meticulous filtration process for around 48 hours. The soluble salts present in the ashes are extracted and combined with the salt, resulting in the distinctive black color and unique flavor of Sambhar Lake Black Salt.One of its key characteristics is a distinct sulfurous aroma, because of the presence of trace amounts of sulfur compounds. It is this distinct flavor that makes Sambhar Lake Black Salt a popular ingredient in various dishes, especially in Indian and Asian cuisines. It is often used as a condiment, or as a seasoning to enhance the taste of salads, fruits, snacks, chaats, and chutneys. Whether used in culinary creations or for its medicinal properties, the Triphala-fortified Sambhar Lake Salt continues to be appreciated for its rich heritage and versatility.&nbsp;<figure class="image image_resized" style="width:50%;"><img src="https://cdn-prod-static.heartfulness.org/salt3_19215dc48b.webp" alt="salt3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_salt3_19215dc48b.webp 145w,https://cdn-prod-static.heartfulness.org/large_salt3_19215dc48b.webp 453w,https://cdn-prod-static.heartfulness.org/salt3_19215dc48b.webp 453w," sizes="100vw"></figure><hr><h4 style="text-align:center;">With a long-standing history in India, salt holds both cultural and culinary significance.</h4><hr>While Sambhar Lake Black Salt offers a unique flavor and potential health benefits, it is to be used in moderation like any other form of salt. People with specific dietary restrictions or medical conditions should consult with a healthcare professional before incorporating it into their diet.With a long-standing history in India, salt holds both cultural and culinary significance. From the ancient trade routes to the modern-day kitchen, salt continues to be an indispensable ingredient in cooking. The distinct varieties of Indian salt, such as Sambhar Lake Salt and Sambhar Lake Black Salt, showcase the diversity and richness of India’s salt heritage.So, the next time you savor a flavorful meal or explore the realm of natural remedies, remember the remarkable journey of salt and its transformative role in India’s history.Note: The information provided in this article is based on historical and cultural references and should not replace professional medical advice.

Salt: a culinary staple with a rich history in India

<h4 style="text-align:justify;">SRAVAN BANDA reminds us of the importance of water in a peaceful world. He especially focuses on wetlands, often referred to as the Earth’s kidneys, and asks us to continue the work of World Water Day throughout the rest of the year.</h4>&nbsp;March 22 was World Water Day, and this year the theme was “Water for Peace,” emphasizing the vital role of water in sustaining life and fostering harmony between people and nature. As we delve into the intricate dance of water, wetlands, and biophilia, we soon discover how these elements can guide us toward a more peaceful world.Picture the Earth cradling its life-giving waters in wetlands, often referred to as the planet’s kidneys. These unique ecosystems not only cleanse and store water but also serve as tranquil havens for diverse forms of life. It’s time to acknowledge not only their role in safeguarding water but also their contribution to nurturing countless species. From the protective embrace of marsh grasses to the sanctuary of shallow waters, wetlands offer food, shelter, and breeding grounds for a wide array of plants and animals, promoting biodiversity and ecological balance.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/peace_water_wetlands2_fd86426478.webp" alt="peace-water-wetlands2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_peace_water_wetlands2_fd86426478.webp 145w,https://cdn-prod-static.heartfulness.org/large_peace_water_wetlands2_fd86426478.webp 800w,https://cdn-prod-static.heartfulness.org/peace_water_wetlands2_fd86426478.webp 800w," sizes="100vw"></figure>&nbsp;Preserving and safeguarding these green lungs is essential for fostering peace with our environment. By taking measures to restore and protect these vibrant habitats, we not only conserve water but also create a world that exudes calmness and equilibrium.Our cities yearn for a deeper connection with nature. Within urban landscapes, wetlands emerge as resilient guardians during floods, offering invaluable support in adapting to our changing climate. Moreover, they serve as multifaceted ecosystems, acting as natural filters that enhance water quality. These vital habitats also function as carbon sinks, absorbing and storing carbon dioxide from the atmosphere, thus playing a crucial role in mitigating climate change. Beyond their environmental functions, wetlands serve as biodiversity hotspots and recreational spaces, fostering a sense of well-being and connection with nature.Incorporating features like ponds, fountains, and small streams into our urban environments can create peaceful oases that rejuvenate our minds and bodies. The theme “Water for Peace” urges us to contemplate how water intersects with peace on a global scale. Access to clean water is a fundamental right, yet many communities still lack sufficient access. By collaborating to address water challenges, we can promote stability and peace worldwide.Achieving peace doesn’t always require grand gestures. Each of us can contribute by using water wisely, supporting eco-friendly initiatives, and spreading awareness about the importance of water and wetlands. World Water Day is a reminder to rekindle our connection with nature, recognizing that our bond with water is an intrinsic part of our identity.World Water Day 2024 was a call to action. It implored us to care for water, protect wetlands, and cherish nature. By understanding the interconnectedness of these elements, we ensure a future where water flows freely, wetlands thrive, and our love for nature flourishes—a world where “Water for Peace” is not just a concept but a vibrant reality.As we continue to celebrate the spirit of this day and let our actions ripple outward, we are creating a wave of positive change. Together, we can paint a world of serenity, where humanity and nature coexist harmoniously, forever in the glow of peace and love.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/peace_water_wetlands4_3f31ad2872.webp" alt="peace-water-wetlands4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_peace_water_wetlands4_3f31ad2872.webp 145w,https://cdn-prod-static.heartfulness.org/large_peace_water_wetlands4_3f31ad2872.webp 600w,https://cdn-prod-static.heartfulness.org/peace_water_wetlands4_3f31ad2872.webp 600w," sizes="100vw"></figure>&nbsp;

Cultivating peace:  water, wetlands, and biophilia for a loving world

<h2 style="text-align:center;">CELEBRATING WORLD ENVIRONMENT DAY</h2><h4 style="text-align:justify;">SRAVAN BANDA celebrates World Environment Day, June 5, with some activities we all can do to contribute to the regeneration of our planet, giving us all hope for the future.</h4>Every year, on June 5, the world unites to celebrate World Environment Day, a platform to raise awareness and inspire action on pressing environmental issues. This year, the theme is Land Restoration: From Desertification to Transformation and it is shining a light on the crucial role healthy land plays in our collective well-being.From lush rainforests to fertile plains, healthy land is the foundation of life on Earth. It provides us with food, water, clean air, and essential natural resources. Yet, decades of unsustainable practices like <a href="https://heartfulness.org/magazine/a-journey-of-conservation-and-hope" target="_blank" rel="noopener noreferrer">deforestation</a> have degraded vast swathes of land, pushing ecosystems to the brink and exacerbating the challenges of desertification and drought.<h4 style="text-align:justify;">A world in need of healing</h4>Desertification, the land degradation that leads to desert-like conditions, is a growing threat affecting over 3.6 billion people globally. It reduces agricultural productivity, disrupts food security, and displaces communities. Droughts, periods of abnormally dry weather, become more frequent and intense in degraded landscapes, further straining resources and leading to conflicts.The impact of unhealthy land extends far beyond these drylands. Deforestation not only destroys precious habitats but also disrupts the delicate water cycle, leading to floods and water scarcity. Degraded land loses its ability to store carbon, a key driver of climate change.<h4 style="text-align:justify;">Reversing the damage, building resilience</h4>The good news is that we can heal the land. Land restoration is the process of restoring degraded land to a state where it can once again provide us with the benefits we depend on. It’s not just about planting trees, although that’s certainly a crucial part. Restoration encompasses a wide range of techniques, from managing grazing practices to improving soil fertility, promoting biodiversity, and conserving water resources.<h4 style="text-align:justify;">From global action to local impact</h4>The theme of World Environment Day 2024 emphasizes the power of collective action. From governments to businesses to individuals, everyone has a role to play in land restoration. Here are some inspiring examples happening around the world:The Great Green Wall of Africa: This ambitious project aims to restore 100 million hectares of degraded land across the Sahel region, creating a green barrier against desertification and promoting sustainable development for millions of people.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/healing_our_planet2_91fa2ba584.webp" alt="healing-our planet2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_healing_our_planet2_91fa2ba584.webp 145w,https://cdn-prod-static.heartfulness.org/large_healing_our_planet2_91fa2ba584.webp 800w,https://cdn-prod-static.heartfulness.org/healing_our_planet2_91fa2ba584.webp 800w," sizes="100vw"></figure>&nbsp;Kishore Bharat Fellowship: This Indian initiative empowers young people with the skills and resources to develop innovative solutions for land restoration in their communities.The Land Restoration Fund: This global platform connects investors with projects focused on land restoration, encouraging private sector participation in this critical endeavor.An Oasis of Hope: Kanha Shanti Vanam, Hyderabad: A remarkable example of successful land restoration. Prior to 2015, this area of 1,400 acres was barren and dry. Inspired by the principles of ecological regeneration, the Heartfulness Institute embarked on a transformative journey. Through extensive tree plantation drives, focusing on indigenous species, the landscape was transformed into a thriving green oasis. Thousands of saplings and transplanted trees, vast water body restoration, and innovative cultivation practices now flourish on the land.These examples are testament to the power of dedicated efforts in land and water restoration. Such projects not only combat desertification but also provides crucial habitat for wildlife, promote biodiversity, and enhance soil, water, and air quality. They serve as models for sustainable living and inspire others to take action in their own communities.<h4 style="text-align:justify;">Individual action for a healthier planet</h4>Beyond large-scale initiatives, individuals can also contribute significantly to land restoration efforts. Here are a few simple ways you can make a difference:Support sustainable agriculture: Choose to buy food grown with practices that promote soil health and reduce land degradation.Plant a tree: Trees play a vital role in land restoration. Consider planting local native trees in your garden or joining community tree-planting initiatives.Compost your food scraps: Composting enriches soil and reduces waste going to landfills, contributing to a more sustainable food system.Reduce your consumption: Overconsumption fuels resource depletion and land degradation. Be mindful of your purchases and consumption patterns.Spread the word: Become knowledgeable so you can raise awareness about the importance of land restoration and inspire others to take action.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/healing_our_planet3_047facefa5.webp" alt="healing-our planet3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_healing_our_planet3_047facefa5.webp 145w,https://cdn-prod-static.heartfulness.org/large_healing_our_planet3_047facefa5.webp 600w,https://cdn-prod-static.heartfulness.org/healing_our_planet3_047facefa5.webp 600w," sizes="100vw"></figure>&nbsp;<h4 style="text-align:justify;">A world transformed</h4>By working together, governments, businesses, and individuals can turn the tide on land degradation. A world where we actively restore our land is a world with stronger communities, increased food security, and greater resilience to the impacts of climate change. It’s a world where diverse ecosystems thrive, providing clean air, water, and a flourishing natural world for future generations.World Environment Day 2024 serves as a powerful reminder that even small actions can contribute to a healthier planet. Let's choose to restore our land, one seed at a time. By fostering resilience in our ecosystems, we create a future where humanity and nature can coexist in harmony.<hr><h4 style="text-align:center;">Illustrations by ARATI SHEDDE</h4><hr>

Healing our planet, one seed at a time

<h2 style="text-align:center;">Unveiling the Power of Chyavanprash with Astavarga</h2><h4 style="text-align:justify;">SRAVAN BANDA presents one of the most common household remedies used throughout India today, Chyavanprash. Although ancient, it is just as popular now, and is well-known for boosting the immune system.</h4>In the vast and ancient world of Ayurveda, a potent concoction known as Chyavanprash (also spelled Chyavana Prash) has stood the test of time for over 3,000 years. This age-old herbal jam is more than just a delicious spread; it’s a revered health supplement to bolster immunity, promote vitality, and support overall well-being.<h4 style="text-align:justify;">A journey through time: the history of Chyavanprash</h4>The legend behind Chyavanprash is as captivating as its benefits. According to Indian Vedic scriptures, Chyavan, a wise sage known for his longevity, formulated this powerful elixir to regain his youth. The earliest written reference to Chyavanprash is found in the Charaka Samhita, a foundational text of Ayurveda dating back to the 4th century B.C. Over the centuries, the recipe has evolved, with regional variations emerging across India.<hr><h4 style="text-align:center;">This age-old herbal jam is more than just a delicious spread;&nbsp; it’s a revered health supplement to bolster immunity,&nbsp; promote vitality, and support overall well-being.</h4><hr><h4 style="text-align:justify;">The power of purity: ingredients and preparation</h4>The cornerstone of Chyavanprash lies in its meticulously-selected ingredients. Here’s a closer look at the key components and the traditional preparation process:Amla (Emblica officinalis): This wonder fruit, also known as Indian gooseberry, is the star of the show. Rich in vitamin C and antioxidants, amla is believed to strengthen the immune system and support healthy aging (Singh, et al., 2017).Astavarga: This special eight-herb blend is a hallmark of our specific Chyavanprash formulation. Traditionally, these eight herbs include Yashtimadhu (licorice root), Pippali (long pepper), Shunthi (ginger), Ela (cardamom), Dalchini (cinnamon), Kantkari (Gloriosa superba), Vidarikand (Pueraria tuberosa), and Nagarmotha (Cyperus scarius). Each herb brings its unique properties to the mix, promoting respiratory health, digestion, and overall vitality (Nadkarni, 1976).Pure Honey: This golden nectar not only adds sweetness but also boasts anti-bacterial and wound healing properties (Mirshekari et al., 2017).Bilona Gir Cow Ghee: This clarified butter, sourced from Gir cows, is revered in Ayurveda for its detoxifying and rejuvenating properties (Lad, 2016).&nbsp;<img src="https://cdn-prod-static.heartfulness.org/spoonful_tradition2_42bc144a34.webp" alt="spoonful-tradition2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_spoonful_tradition2_42bc144a34.webp 145w,https://cdn-prod-static.heartfulness.org/large_spoonful_tradition2_42bc144a34.webp 509w,https://cdn-prod-static.heartfulness.org/spoonful_tradition2_42bc144a34.webp 509w," sizes="100vw">&nbsp;The traditional preparation of Chyavanprash is intensive. The ingredients are meticulously cleaned, dried, and ground into a fine powder. This powder is then mixed with honey and simmered in ghee on a low flame for several hours. This slow and gentle cooking process allows the herbs to release their full potential and enhances the shelf life of the product.<h4 style="text-align:justify;">Modern science meets ancient wisdom: the benefits of Chyavanprash</h4>Chyavanprash’s benefits are increasingly receiving recognition from modern researchers. Here’s a glimpse into the potential health benefits of consuming Chyavanprash regularly:Boosts immunity: The rich antioxidant content of Chyavanprash, particularly from amla and the Astavarga herbs, is believed to support the body’s natural defenses against seasonal ailments (Singh, et al., 2017).Supports respiratory health: Certain herbs like Pippali (long pepper) and Shunthi (ginger) may offer relief from cough and congestion (Singh &amp; Singh, 2011; Srivastava &amp; Singh, 2008).Promotes digestion: The presence of Triphala (a combination of the three fruits, Amalaki, Bibhitaki, and Haritaki) in some Chyavanprash formulations may aid digestion and maintain gut health (Nadkarni, 1976).Enhances energy levels: The adaptogenic properties of some herbs in Astavarga, like Ashwagandha (Withania somnifera), may promote stamina and combat fatigue (Andallu &amp; Kanwar, 2017).<h4 style="text-align:justify;">How to enjoy Chyavanprash</h4>Chyavanprash is a versatile health supplement that can easily be incorporated into your daily routine. You can enjoy it straight by taking a teaspoon on an empty stomach in the morning and evening or mix it with 100 ml of warm water or milk for a comforting drink.&nbsp;<img src="https://cdn-prod-static.heartfulness.org/spoonful_tradition3_f983f7e4de.webp" alt="spoonful-tradition3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_spoonful_tradition3_f983f7e4de.webp 145w,https://cdn-prod-static.heartfulness.org/large_spoonful_tradition3_f983f7e4de.webp 600w,https://cdn-prod-static.heartfulness.org/spoonful_tradition3_f983f7e4de.webp 600w," sizes="100vw"><h4 style="text-align:justify;">Choosing the right Chyavanprash: a note on quality</h4>Look for Chyavanprash that is:Free from heavy metals and pesticides: Look for brands that prioritize purity and conduct rigorous testing on their ingredients.Prepared with genuine herbs: Ensure the Astavarga blend is included and sourced from reputable vendors.Made with pure honey: Look for formulations that use raw or minimally processed honey for optimal benefit.Free from artificial additives and preservatives: Choose natural and traditional methods of preparation.By prioritizing quality and purity, you can reap the full benefits of this ancient health tonic.While tradition reigns supreme in Chyavanprash preparation, modern innovations are making this age-old remedy even more accessible. Today, you can find sugar-free options for those with dietary restrictions and convenient single-serve packets for on-the-go consumption. It’s important to remember, however, &nbsp;that these variations might alter the taste and potency of the original recipe.<hr><h4 style="text-align:center;">Chyavanprash serves as a powerful reminder&nbsp; of the enduring power of nature and the wisdom of ancient traditions.&nbsp; With its potent blend of herbs, pure honey, and ghee,&nbsp; Chyavanprash offers a natural and delicious way to support your well-being.</h4><hr><h4 style="text-align:justify;">A legacy of wellness</h4>Chyavanprash is more than just a delicious spread; it’s a symbol of holistic well-being, passed down through generations. By incorporating this formula into your daily routine, you can tap into the wisdom of Ayurveda and support your overall health and vitality. Remember, consistency is key! Regularly consuming Chyavanprash, along with a balanced diet and healthy lifestyle practices, can empower you to thrive. It's important to note that Chyavanprash may not be suitable for everyone. Individuals with specific health conditions or those taking certain medications should consult with an Ayurvedic practitioner before consuming Chyavanprash. Additionally, pregnant and breastfeeding women should exercise caution and consult their healthcare provider before including Chyavanprash in their diet.In a world increasingly focused on quick fixes, Chyavanprash serves as a powerful reminder of the enduring power of nature and the wisdom of ancient traditions. With its potent blend of herbs, pure honey, and ghee, Chyavanprash offers a natural and delicious way to support your well-being.<hr><h4 style="text-align:justify;">References</h4>Singh, S., Singh, P., &amp; Verma, P. C., 2017. Emblica officinalis (amla): A review of its potential therapeutic effects. African Journal of Traditional, Complementary and Alternative Medicines, 14(6), 13–27.&nbsp;Nadkarni, A. K., 1976. Indian Materia Medica (Vol. 1). Bombay Popular Prakashan.Mirshekari, R., Jafari, R., Yashpolskiy, V., Mohammad-Alizadeh, M. H., &amp; Khaneghah, A. M., 2017. Clinical and experimental properties of honey: A review. North American Journal of Medical Sciences, 9(8), 590–598.&nbsp;Lad, V., 2016. Ayurveda: The Science of Self-Healing. Penguin Books Limited.Singh, S., &amp; Singh, P., 2011. Long pepper (Piper longum Linn.): A review of its phytochemistry and therapeutic properties. Journal of Pharmacy &amp; Bioallied Sciences, 3(5), 538–543.&nbsp;Srivastava, K. C., &amp; Singh, S., 2008. Ginger (Zingiber officinale Rosc.): The Genus Zingiber. CRC Press.Andallu, S., &amp; Kanwar, R., 2017. A review of adaptogenic and beneficial effects of Ashwagandha (Withania somnifera) on health and aging. Aging and Disease, 8(6), 961–973.&nbsp;<hr><h4 style="text-align:center;">Illustrations by ARATI SHEDDE</h4><hr>

A spoonful of tradition

<h4 style="text-align:justify;">&nbsp;</h4><h2 style="text-align:center;">REDISCOVERING AYURVEDA'S NATURAL SECRETS</h2><h4 style="text-align:justify;">SRAVAN BANDA presents a natural herbal tooth powder, offering a holistic approach to oral hygiene, harnessing the power of medicinal herbs. Herbal tooth powders have been used for centuries, providing a gentle yet effective way to care for teeth and gums while maintaining the body’s balance.</h4><h4 style="text-align:justify;">&nbsp;</h4><h4 style="text-align:justify;">The Origins of Oral Care</h4>Ancient civilizations were intensely careful about oral health. Chew sticks from specific medicinal tree branches, and powdered herbs for cleaning teeth have been traced back thousands of years. Ayurveda, the 5,000-year-old Indian system of medicine, outlined the importance of oral care in daily routines, prescribing herbal tooth powders for the prevention of dental ailments.<h4 style="text-align:justify;">The Ayurvedic Approach to Oral Health</h4>In <a href="https://heartfulness.org/magazine/yoga-and-ayurveda-for-health" target="_blank" rel="noopener noreferrer">Ayurveda</a>, oral health is closely linked to the balance of the three doshas: vata, pitta, and kapha. An imbalance in these doshas can lead to oral problems such as gum inflammation, tooth decay, or bad breath. Herbal tooth powders not only cleanse the teeth but also pacify the doshas, preventing oral diseases and promoting strong teeth and gums.The benefits of herbal tooth powders include:<ul><li>Natural antibacterial and antimicrobial effects from herbs,</li><li>Strengthening and remineralizing the teeth with natural minerals,</li><li>Reducing inflammation and improving gum health, and</li><li>Providing long-lasting freshness with herbal ingredients.</li></ul><h4>Key Ingredients in Ayurvedic Herbal Tooth Powders</h4>Herbal tooth powders often consist of a blend of time-tested ingredients that work synergistically to maintain optimal oral health. Some of the essential herbs commonly found in these formulations are:Clove (Syzygium aromaticum): Renowned for its powerful analgesic and antiseptic properties, clove is an excellent remedy for toothache and gum infections. Its active component, eugenol, helps soothe inflamed gums and freshens breath.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders2_3371d4059d_2f8e097e4c.jpg" alt="Herbal_tooth_powders2_3371d4059d.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders2_3371d4059d_2f8e097e4c.jpg 170w," sizes="100vw"></figure>&nbsp;Dry ginger and pepper (Zingiber officinale and Piper nigrum): These herbs are known for their anti-inflammatory and circulation-boosting properties. They also assist in removing plaque and improving gum health by increasing blood flow to the tissues.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders3_757f3d0ade_a05010224b.jpg" alt="Herbal_tooth_powders3_757f3d0ade.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders3_757f3d0ade_a05010224b.jpg 170w," sizes="100vw"></figure>&nbsp;Amla (Phyllanthus emblica): A rich source of vitamin C and antioxidants, Amla promotes gum healing &nbsp;and strengthens teeth. Its antibacterial properties prevent bacterial growth, which can lead to cavities.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders4_0c5bda05db.jpg" alt="Herbal-tooth-powders4.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders4_0c5bda05db.jpg 170w," sizes="100vw"></figure><hr><h4 style="text-align:center;">Herbal tooth powders not only cleanse the teeth but also pacify the doshas, preventing oral diseases and promoting strong teeth and gums.</h4><hr>&nbsp;Neem bark (Azadirachta indica): Neem has been a cornerstone of Ayurvedic oral care. Its potent antibacterial action helps prevent cavities, plaque formation, and gum diseases while detoxifying the oral cavity.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders5_745630782c.jpg" alt="Herbal-tooth-powders5.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders5_745630782c.jpg 170w," sizes="100vw"></figure>&nbsp;Menthol (Mentha): Menthol provides a refreshing cooling sensation and leaves the mouth feeling clean and revitalized. It also helps reduce irritation and keeps breath fresh.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders6_91826fe03e.jpg" alt="Herbal-tooth-powders6.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders6_91826fe03e.jpg 170w," sizes="100vw"></figure>&nbsp;Sambhar Lake rock salt: This natural alkaline lake salt acts as an exfoliant, aiding in plaque removal and neutralizing harmful acids in the mouth. It also promotes healthy gums by increasing salivation.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders7_5600fa27a0.jpg" alt="Herbal-tooth-powders7.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders7_5600fa27a0.jpg 170w," sizes="100vw"></figure>&nbsp;Nutmeg and ajwain (Myristica fragrans and Trachyspermum ammi): Nutmeg’s antimicrobial properties help prevent dental plaque and bad breath, while ajwain offers anti-inflammatory and antibacterial benefits, reducing oral bacteria.<img class="image_resized" style="width:25%;" src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders7b_857411cd7e.jpg" alt="Herbal-tooth-powders7b.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders7b_857411cd7e.jpg 170w," sizes="100vw">&nbsp;Liquorice (Glycyrrhiza glabra): Liquorice root prevents tooth decay and gum disease due to its anti-inflammatory and cavity-fighting properties.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders8_7a65e1d94e.jpg" alt="Herbal-tooth-powders8.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders8_7a65e1d94e.jpg 170w," sizes="100vw"></figure>&nbsp;Alum (Potash alum): Alum acts as an astringent, helping to tighten gums, prevent bleeding, and reduce oral bacteria.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders9_3fb97d5feb.jpg" alt="Herbal-tooth-powders9.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders9_3fb97d5feb.jpg 170w," sizes="100vw"></figure>&nbsp;Babul (Acacia nilotica): Babul has natural cleansing and strengthening properties. It helps whiten teeth, strengthens gums, and prevents oral infections.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders10_16839fa7d4_7e35b9afb1.jpg" alt="Herbal_tooth_powders10_16839fa7d4.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders10_16839fa7d4_7e35b9afb1.jpg 170w," sizes="100vw"></figure>&nbsp;Turmeric (Curcuma longa): A natural anti-inflammatory and antimicrobial, turmeric reduces gum swelling and prevents plaque buildup. Its brightening effect can also enhance the appearance of teeth.<figure class="image image_resized" style="width:25%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders11_857d6122c3.jpg" alt="Herbal-tooth-powders11.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders11_857d6122c3.jpg 170w," sizes="100vw"></figure><h4 style="text-align:justify;"> Caution and Considerations When Choosing a Herbal Tooth Powder</h4>While herbal tooth powders are natural and effective, there are certain precautions to consider before selecting the right product for your oral care.<ul><li style="text-align:justify;">Genuineness of raw materials: Always ensure the herbal tooth powder you choose is made from high-quality, authentic ingredients to maintain the effectiveness and safety of the product.</li><li style="text-align:justify;">Heavy metal contamination: Make sure the product is tested for contaminants like heavy metals, and certified by relevant health authorities.</li><li style="text-align:justify;">Smoothness and texture: Coarse powders can harm the enamel by causing microscopic abrasions. Opt for finely-milled powders that have a fine and smooth texture.</li><li style="text-align:justify;">Herbal composition: Choose a formulation that suits your oral needs. Some ingredients like clove and alum are potent and may not be suitable for individuals with sensitive teeth or gums. Consulting an Ayurvedic practitioner can help in selecting the best tooth powder for your constitution.</li></ul><h4 style="text-align:justify;">A Timeless Solution for Modern Oral Care</h4>Drawing on the ancient wisdom of Ayurveda, herbal tooth powders offer a natural and effective solution for maintaining <a href="https://heartfulness.org/magazine/the-detective-king" target="_blank" rel="noopener noreferrer">oral hygiene</a>. They not only clean the teeth and gums but also bring balance to the body’s doshas, promoting overall health. However, it’s important to be mindful of the quality and composition of the products. Ensuring the use of genuine raw materials, free from heavy metal contamination, and selecting formulations suited to your needs can make all the difference. With proper usage, herbal tooth powders can enhance oral health and offer a sustainable alternative to conventional oral care products.In today’s world, where there is a growing shift towards natural solutions, herbal tooth powders can maintain our oral health while staying rooted in nature’s wisdom.&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/Herbal_tooth_powders12_c5bb6d3a47_d6db657ef6.jpg" alt="Herbal_tooth_powders12_c5bb6d3a47.jpg" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_Herbal_tooth_powders12_c5bb6d3a47_d6db657ef6.jpg 234w,https://cdn-prod-static.heartfulness.org/small_Herbal_tooth_powders12_c5bb6d3a47_d6db657ef6.jpg 500w,https://cdn-prod-static.heartfulness.org/medium_Herbal_tooth_powders12_c5bb6d3a47_d6db657ef6.jpg 750w," sizes="100vw"></figure>&nbsp;<hr>&nbsp;

Herbal tooth powders

Sriram Raghavendran.webp

Sriram Raghavendran

My dear daughter,With instant communication, the art of letter writing is lost on today’s generation. Of course, there has not been much need for us to write letters to each other, save the year and a half when I was in London. We chose the easier path of just speaking on the phone, but in doing this, something is lost. The thoughtfulness that goes into a letter, the opportunity to reread the contents, savor and cherish the written word for the time to come, is something that instant communication can never offer. There for the moment and gone forever.When my father was leaving for Tanzania for a period of a year, he made a mere mention that we would write letters to each other. And we did, perhaps once in a couple of weeks. It taught me how to write letters. To articulate one’s thought in a cogent manner is not easy, and it is something that can never be achieved when we speak in the spur of the moment. I do hope that we will maintain this tradition when you go over to your college in the coming weeks.Here, in the serene environment of a retreat center, I have been reflecting on many things. In such places of retreat, when one goes on a long walk, things become much clearer. I am going to try and pen my thoughts to you, and hope that it will be of value to you.<hr><h5 style="text-align:center;">On deeper reflection, I can only conclude that the lack of an external force or pressure to perform should be substituted by an inner urge to excel. External expectations should be replaced by our own expectations.&nbsp;</h5><hr>In the last couple of days, I have been worrying as to how we have fared in our role as parents. Of course, there can be no certainty, and no one answer can satisfy – one can only feel their way to this answer. Have we allowed a misplaced sense of affection to cloud our emotions? It is said that love and discipline should go together. But I wonder how to get the balance right? It is very much like those two taps, one for hot water and one for cold. Is it possible that we have turned down discipline and let in too much love? Of course, the other way could only have been worse. Let me try and communicate my reflections in this letter.Einstein said, “Genius is 99% perspiration and 1% inspiration.” There is no substitute for hard work. In today’s competitive world, it is fairly normal for parents to run rough-shod over their children, with success as the only measure of parenting. Of course, we have been blessed with better sense than that. The question is, what should substitute this external drive to success? On deeper reflection, I can only conclude that the lack of an external force or pressure to perform should be substituted by an inner urge to excel. External expectations should be replaced by our own expectations. Of course, when it comes to our own expectations, we call them goals. We need to set lofty goals for ourselves, and in striving to achieve that is a life well lived.<hr><h5 style="text-align:center;">How to inculcate self-discipline? We can push ourselves to the goal, but it becomes a tiresome exercise. Taking a genuine interest in reaching the goal does wonders, for it inspires us on our journey.</h5><hr>I recall the scene where the Cheshire cat tells Alice in Wonderland, “It does not matter which way you go, you will get somewhere, as long as you walk long enough.” Without goals, we are lost. The best talent is wasted. The goal should be well thought out, particularly long term goals. It does not make sense to change direction every other day, for such a course guarantees hyperactivity with no outcome. But, do goals alone lead to success? Clearly not. One other ingredient is critical to the recipe, and that is discipline.The best form of discipline is one that stems from within. When I do something because I want to do it, it cannot go wrong. But external discipline, of which we see much in the world today, is only imposition, if not slavery. The moment the pressure is off, the person goes off course. How to inculcate self-discipline? We can push ourselves to the goal, but it becomes a tiresome exercise. Taking a genuine interest in reaching the goal does wonders, for it inspires us on our journey.<img src="https://cdn-prod-static.heartfulness.org/letter_mydaughter2_img_8a4420a057.jpg?updated_at=2023-04-05T11:27:39.578Z" alt="letter-mydaughter2">As parents, we have taken our foot off the pedal when it comes to pushing you towards your goal, but have we failed to imbibe in you the inner discipline to work towards that goal? It is for you to ponder over this question, and not for me to guess. Discipline is hard to imbibe in today’s world, in which instant gratification is everywhere. How to remain focused on the long term goal, and choose that over the pleasures of the moment? How to prioritize the future over the moment? I do not know the answer, but I can only say that a person who lives for gratification in the moment does not get very far. Discipline is the difference between the mediocre and great. Of course, discipline does not mean that we do not have fun. It has to be a healthy mix of making our journey joyful, but never forgetting the goal itself.<hr><h5 style="text-align:center;">Discipline is the difference between the mediocre and great. Of course, discipline does not mean that we do not have fun. It has to be a healthy mix of making our journey joyful, but never forgetting the goal itself.</h5><hr>These are my reflections, but it does not mean that I have mastered this art. I am disciplined in some things, but in many others I suffer from a lack of discipline. I recall a conversation with my uncle when I was in college, all of 19 years old. I had woken up that morning at 9:00 a.m. and was reading the newspaper with the toothbrush in my hand. He gave me a lecture on discipline, mentioning that no one ever became anything without it. He said, “Getting up early in the morning and having a routine that is driven by self-discipline is a basic ingredient to getting anywhere in life.” I scoffed at him, playfully argued with him, thinking that I knew better. After the passage of 26 years, I am still suffering the consequences. I have not given up, and am still working on this. In fact, I have told myself that if there is just one trait that I develop in the remaining part of my years, then, that will be to sleep on time and to get up on time. Buddha said that the chain of desire can be broken anywhere – I feel that self-discipline can be easily fixed by just one act – going to bed early, and many other things will automatically fall in place. I can only hope that you are wiser than me and will learn the rigor of self-discipline at a much earlier age that I do.The innate abilities that we are born both with are a blessing. In some sense, we cannot claim them to be our own. It is a blessing that you have been born with so much talent, depth of understanding and a spirit of inquiry. Of course, you have also developed yourself in terms of attention to detail and diligence in doing a job. Going back to the point about inspiration and perspiration, I can only say that the perspiration is something that we can rightfully say is ours. And that comes with discipline.I find that when I speak on the spur of the moment, it does not come out properly, and even if it does, there is no receptivity on the other side. For both parties to have a cool and wise head in the heat of the moment is too much to ask for. I hope that I have been able to articulate what I wanted to say in this letter.Soon enough, you will be in a college, though we do not know which one yet. Irrespective of the outcome, this subject is of value, and hence my wish to write to you.&nbsp;We are going to miss you terribly, but I guess that it is part of growing up. And I should grow up as well.<hr><h4 style="text-align:center;">Article by SRIRAM RAGHAVENDRAN</h4><hr>

Letter to my daughter

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 SRIRAM RAGHAVENDRAN
 shares some wise words and personal experience of managing peer pressure
 when he was at college.
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 There is this beautiful story of two men sawing a large log of wood. As they
 sat on the shores of a river, one man on each side of this log, pushing and
 pulling at the saw for a long time, for the log was a large one. A
 passer-by stopped to watch what was going on, observed for several minutes,
 and suggested, “You know, if I may say so, I think your saw is blunt. Why
 don’t you take a few minutes to sharpen it?” The men looked up at the
 onlooker with incredulity and said, “Can’t you see how much work we have? How
 can we afford to take time off?”



 Life today is increasingly demanding. The pressures of our environment
 relentlessly bear down upon us, but do they have the same effect on everyone?
 Why is it that one person buckles under pressure, whereas another copes
 well?&nbsp; It is a moot point.



 Strain is what a given environment imposes, but stress is what is felt by the
 individual. For the same level of strain, one person handles it with aplomb,
 whereas another is completely stressed out. The environment is the same, the
 levels of strain are the same, but one person is better equipped to deal with
 it. How to develop this inner ability? The answer is simple – sharpen your
 saw!



 There are several tools we can use, namely, the body, the intellect, the mind,
 and the heart, amongst others. Exercise takes care of training the body, and
 education takes care of training the intellect, but what about the mind and
 the heart? When the mind is trained and develops the ability to focus, it’s
 functioning becomes regulated; and when the heart opens and is able to
 intuitively feel its way through situations, we become more equipped to deal
 with our lives. This is precisely the role of meditation – to regulate the
 mind and open the heart. Not that the strain becomes any less, but we have now
 enhanced our abilities so that we do not feel as stressed anymore.



 This is the beautiful path that spirituality beckons us towards. Change
 yourself, and your experience of the world changes forever.



 I had the good fortune of starting meditation at the age of sixteen. I had
 just finished school, and was about to step into college, out of the protected
 environment of my home, and into the big wide world where I had to fend for
 myself.


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 I decided to live my life by my rules to be in control of my own destiny. And this piece of wisdom has guided me at every stage of my life.
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 Settling down to life in a student hostel, with two room-mates in an extra
 small room, was not easy. But what made it more challenging was the ridicule I
 drew from one and all when I would meditate in that rather hostile
 environment. I was the butt of their jokes. I would get angry, but what of it?
 It felt good to meditate, but I hardly had enough understanding to be able to
 discuss the subject or defend the act. And even if I had, my room-mates did
 not have the maturity to have a rational discussion on the subject.



 On the other hand, the hostel was an unrestricted environment, and all kinds
 of opportunities to develop negative habits presented themselves. Peer group
 pressure was building. To conform to various demands would mean that I would
 be accepted, “one of them,” whereas not to conform could mean that I would be
 an outcast. It was a significant strain, and I bore the brunt of this
 onslaught. So I was troubled on both sides – I invited ridicule by practicing
 meditation, and feared falling out with friends by not conforming to their
 demands.



 I have always had the habit of taking a very long walk when I am troubled.
 Solutions to the most difficult problems seem to present themselves when
 physical activity is combined with bodily strain, putting the mind at ease.
 What should I do? Risk being rejected by my friends? Give up my beliefs and
 convictions for the sake of being accepted by others?



 A peculiar image struck me during this long walk – I saw a dry leaf falling
 from a tree. It had no direction of its own, save the pulls and pushes of the
 wind. The message was very clear – if I were to lead my life by the rules of
 other people, I would be like that dry leaf, pushed hither and thither by the
 whims and fancies of every puff of breeze. That day, I decided to live my life
 by my rules to be in control of my own destiny. And this piece of wisdom has
 guided me at every stage of my life.



 Funnily enough, once my mind was made up, it was a wonder how soon the
 environment settled down. When my friends understood that I did not care if
 they accepted me, I was not left out. It was clear to my room-mates that I was
 not going to respond to their ridicule, so it stopped! This allowed me to
 discover yet another truth, “The easiest way to give up a habit is never to
 pick it up.”


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 Illustrations by VIRINAFLORA
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Peer pressure

<h4>SRIRAM RAGHAVENDRAN shares a personal story of crisis, courage, and the clarity that gave him a solution in a life and death situation.</h4>My career took me to work in a paper mill in Africa for a year. The factory was in the middle of a dense forest, 750 kms from Dar es Salaam, the capital of Tanzania. The facility was self-sufficient, providing food and accommodation, and there was no need to step outside the premises. In fact, we were advised not to venture into the forest since it was full of wild beasts and considered dangerous. We all took this as a dictum and rarely ventured out; even when we did, we would never lose sight of the factory gate and return as quickly as possible.One evening, a friend and I were taking a stroll that took us to the factory gate. We walked outside and came to a small stream. Usually, we would have turned around and walked back, so perhaps it was the engaging conversation or the confidence in each other’s company that made us cross the stream without thinking. We walked a little on the other side of the stream, but when we looked back we realized we could no longer see the factory gate. It was the moment when alarm bells started to ring.“It is difficult to find your way back in a forest.” We had heard this a million times, but never really understood it. Now, we were experiencing it. We turned around and walked back, but could not locate the stream. Every tree looked just like the next one, and a few minutes later we were unsure if we were retracing out steps correctly. Conferring with each other made it clear that we were lost.Dusk was setting in, and we knew that in 30 minutes it would be pitch dark. With the chirping of the birds, the unrecognizable sounds of the forest grew louder in our ears. My friend was beginning to panic, and I felt a growing chill.I had been practicing Heartfulness for about 20 years at the time, and many times I had wondered what effect this daily practice of meditation had on me. The effect is so imperceptible that we sometimes assume it has no impact at all. Of course, there was no thought about the impact of meditation at that moment, only an awareness about my situation and my inner state. While I was experiencing anxiety at the conscious level, there was also a sense of calm within. I was worried but not flustered. I instinctively sat down to gather my thoughts, not furiously searching for a solution but quietly reflecting on what was to be done.Within a couple of minutes, the fog lifted. I looked around, found a suitable tree, and climbed it to a height of 25 feet. This additional height gave me the perspective to see the lights of the factory in a distance and locate the stream. In our attempts to walk back, we had strayed farther away from the path. With this clarity, it took us only a few minutes to reach the stream, cross it, and walk back to safety.<hr><h4 style="text-align:center;">As we practice meditation for years,&nbsp; we develop a sense of calm,&nbsp; the noise in the head tones down,&nbsp; and our inner strength grows,&nbsp; though we rarely perceive any of this amidst our busy lives.</h4><hr>I took a long silent walk alone that night (within the factory premises this time!), reflecting on what had happened that day. Though the drama had lasted less than 20 minutes, it felt so much longer. The gravity of the situation struck me. We had certainly faced a crisis, a moment of life and death.How do we act in these moments of desperation? Do we keep our heads or do we lose them? It depends very much on how we have prepared ourselves to deal with life. As we practice meditation for years, we develop a sense of calm, the noise in the head tones down, and our inner strength grows, though we rarely perceive any of this amidst our busy lives. The way I behaved that day, the depth of response, the resilience in keeping a cool head while facing a moment of truth, offered a revelation on the residual effect of meditation over the years.Each meditation is like depositing a penny every day in your piggy bank. You do not think about it but just keep doing it. Inevitably, you will come face to face with moments of crisis. You may worry and fret, and it will eat into you. If you have been diligent in contributing every day to your own piggy bank, you will open it to find a treasure inside, beyond your wildest dreams.<img src="https://cdn-prod-static.heartfulness.org/perspective2_295109dd6b.jpg" alt="perspective2.jpg"><hr><h4 style="text-align:center;">Illustrations by ANANYA PATEL</h4><hr>&nbsp;

Perspective

<h4 style="text-align:justify;">SRIRAM RAGHAVENDRAN remembers a childhood incident that helped him understand how we perceive pain and suffering, and how we can unlock our potential.</h4>&nbsp;As a child, one activity I relished was to play with my friends on the street. This would typically occupy the entire evening, and I would return home well after dusk. The exact activities did not matter. That we did it together mattered.&nbsp;One such evening, when I was about twelve years of age, I fell down while playing with my friends. I immediately got up, brushed the dust off my clothes and continued running around. When I returned home two hours later, my mother stared at my legs and asked, “What happened?” I looked down and saw that my knee was badly scraped, blood had oozed out of the wound reaching my feet and had dried up as well.&nbsp;I recall clutching my leg to cry, for I could feel the throbbing pain in my knees. The injury seemed to come alive the moment I noticed it. The day passed, and I forgot all about this incident until a few years ago, when the memory popped up out of nowhere.&nbsp;When I reflected on this small, insignificant incident, several questions came up:&nbsp;Why did I not experience the pain while playing, after scraping my knee?&nbsp; Why should I feel the throbbing pain the moment I realized I had scraped my knee?&nbsp; Can there be pain without suffering? Can there be suffering without pain?This reflection led me to appreciate the difference between pain and suffering. Pain is what is there; suffering is what we consciously experience. On that evening, the pain must have been there from the moment I scraped my knee, but there was no suffering because I was not conscious of the pain. It is in the consciousness of the pain that we suffer.Physical pain, hardships, relationships, conflict: there are very many things that trouble us in life. There is no getting away from the pain these things cause. We need to pay attention to the issue causing the pain. But it seems that we can pay too much attention, or too little.&nbsp;Too little attention delays the resolution of the problem, extending the pain. On the contrary, the more we brood and obsess over a problem, the bigger it seems to get, blowing up the suffering. I sometimes end up making a problem so big that I find myself left with no energy to do any work. By moderating our attention and swinging into surgical action, the problem is solved quickly.Where attention goes, energy flows! Through our attention and attitude, we can make a mountain out of a mole hill or a mole hill out of a mountain.When someone inquired of Babuji (one of the Heartfulness guides) about his stomach ache, he replied, “Now that you have reminded me of my stomach ache, I can feel the pain!” It helps to focus on things that inspire us, elevate us, motivate us, to work on things that deliver tangible results, and moderate the level of attention given to the things that trouble us.One of my favorite quotes is, “Always look toward the light. For when we turn away from the light, we see our own shadow.”The key to reducing our suffering and unlocking our potential is the way we manage ourselves on the mental and emotional plane. A greater level of awareness to understand what we are going through, the agility of the mind to redirect attention, a developed will to swing us into action rather than brood, all make us productive, effective, and happy. These are some of the attributes I have developed through a regular and systematic practice of Heartfulness.<hr><h4 style="text-align:center;">AI generated image</h4><hr>

Where attention goes, energy flows!

Srividya has been with the Krishnamacharya Yoga Mandiram for close to 10 years. She conducts group classes as well as individual therapy classes as a yoga therapist and Consultant. She is learning Vedic chants for healing.&nbsp;

srividya-varadarajan.jpg

Srividya Varadarajan

<h4 style="text-align:justify;">VALENTINA TSAREV, SRIVIDYA VARADARAJAN, UTTARA VENUGOPAL, and UMA NATARAJAN are all yoga teachers who have experienced the benefits of yoga and Ayurveda at a young age. Here they share some key features of their use for health.</h4><h3>Health according to Ayurveda, and the relationship between yoga and Ayurveda</h3>Valentina, Sivananda Yoga Vedanta: Charaka was one of the greatest Ayurvedic doctors and Vedic scholars, and he asked, “What is health, and a healthy person?” He described a healthy person as one whose doshas are balanced. The three doshas – vata, pitta, kapha – define our personal constitution. Also, one whose digestive fire or transformational fire, agni, is balanced; one whose dhatos, body tissues, are in balance (we have seven vital tissues in our body); one whose malas, wastes, are eliminated normally; one whose indriyas (senses), manas (mind), and atma (soul or the self) are calm and clear. Such a one is called swastha purusha, a healthy person.Yoga and Ayurveda are sister sciences, and they share the same spiritual goals. They require us to connect ourselves to the true self – a healthy person has a healthy physical body, a healthy mind, and a healthy spirit. There are two goals to Ayurveda: one is to protect and maintain health throughout the lifespan, and the second is to cure diseases, disorders, and imbalances in the body and mind. The main focus is the prevention of diseases and the promotion of positive health. In order to reach the main goal of our life, to find our true self, to find Christ Consciousness, we need to be healthy.<h3>Yoga as therapy</h3>Srividya Varadarajan, Krishnamacharya Yoga Mandiram: There is a prevalent idea that yoga is about convoluted postures, and fit and slim people. But yoga is more than physical fitness – it is essential for us to perform our duties, take care of our responsibilities, etc. The body should not be an impediment toward our spiritual growth, so it’s important that we are physically fit, but the influence goes much beyond that. While doing asanas is important, asanas are only one part of yoga. Yoga is beyond that. We practice asanas with the breath, the practice of pranayama, because all that works at the level of the prana in the body, which is the life force. The prana in our body is responsible for all the functions. So by doing asana and pranayama, the balance improves, which in turn makes all the functions work better. Any abnormality in the functions of the body will be corrected because of the prana circulating inside the body. So this is the therapeutic reason for yoga.<figure class="image image-style-align-center"><img src="https://cdn-prod-static.heartfulness.org/yoga_and_ayurveda2_06b0b85fdc.jpg"></figure><hr><h4 style="text-align:center;">If you practice yoga regularly, the flow of your prana is going to improve and help your organs function better. And your mental health will also improve; you will be happier, not anxious and stressed out, and you will live life smoothly.</h4><hr><h3>Creating a healthy mind</h3>Uttara Venugopal, Yogavahini: Yoga is much more than asanas and pranayama. It is a way of living. Yoga has many, many tools, including meditation, making choices, speaking the truth, living with cleanliness, not harming anybody, and being happy and content with whatever we have. Some of these tools have been taught to us when we were born in our families, and later we learn asanas and pranayama, especially when we’re unwell these days.So, today we are talking about mental health. Take, these two or three years of Covid. It was a huge catastrophe, and people are still struggling with what Covid has done to them. Either they have been affected by the illness directly, or the fact that the whole world was turned upside down. It’s safe to say that almost everyone was extremely troubled. At the other end of the spectrum, individuals have lifestyle difficulties. For example, if you are bent over a computer typing or coding every day, you hardly get up to move. This lifestyle will definitely lead to physical difficulties like back pain, your slept will be affected, and you will have digestion issues. A sedentary lifestyle may lead to diabetes. And all of these are going to affect your mental state.&nbsp; If you practice yoga regularly, the flow of your prana is going to improve and help your organs function better. And your mental health will also improve; you will be happier, not anxious and stressed out, and you will live life smoothly. Your body and your mind will not stop you from doing what you need to do. Work for yourself, for your family, provide. It’s definitely going to help your mental health. &nbsp;<hr><h4 style="text-align:center;">Yoga has many, many tools, including meditation, making choices, speaking the truth, living with cleanliness, not harming anybody, and being happy and content with whatever we have.</h4><hr>&nbsp;<figure class="image image-style-align-center"><img src="https://cdn-prod-static.heartfulness.org/yoga_and_ayurveda3_766c985967.jpg"></figure><h3>Yoga and good health</h3>Uma Natarajan, Sivananda Yoga Vedanta: Twenty years ago, I was diagnosed with a women’s health ailment, and the doctor said that there was no choice but to remove my uterus. This came as a big shock to us. When I approached my first teacher she said yoga could help. So, along with the medication I also practiced yoga, and then I became a yoga teacher. It has given me confidence and faith; faith follows from practice, my teacher would say. Twenty years on, I have not had my uterus removed, and I’m functioning well.I’ve personally experienced that yoga can work on your internal organs, along with medication, and after some time the medication is not needed. When you’re committed to the practice, it helps on both the physical and mental levels.&nbsp; I used to be a high achiever and get very angry and anxious about winning at everything; there was always a fear element in me, always uncertainty. But after practicing yoga and meditation in the Sivananda discipline, I started feeling calm and composed. There was an automatic reduction in anger, greed, jealousy, hatred; you witness them slowly fade away from you, and positivity comes without much effort. If you commit to the practice, you will experience all this on your own. When I’m teaching, the students also receive the same energy. My teacher always says that what you have, you can pass on, and receive the same kind of benefit.&nbsp;<figure class="image image-style-align-center"><img src="https://cdn-prod-static.heartfulness.org/yoga_and_ayurveda4_7db693eb2e.jpg"></figure><hr><h4 style="text-align:center;">The five points of yoga – proper exercise, asanas; proper breathing, pranayama; proper relaxation, savasana; proper diet, vegetarian and sattvic; and meditation and positive thinking. So, you can apply these five points of yoga every day, to every aspect of life. You can practice yoga every moment, just remembering.</h4><hr><h3>How long does it take for yoga to be therapeutic?</h3>Valentina: Swami Vishnudevananda, the founder of the Sivananda organization, was sent by his master Swami Sivananda to the West, to spread yoga. He was traveling in North America and trying to teach yoga the way he taught in the Himalayas, but it didn’t quite work because of the different energy, different people, and different lifestyles. So, he came up with the five points of yoga – proper exercise, asanas; proper breathing, pranayama; proper relaxation, savasana; proper diet, vegetarian and sattvic; and meditation and positive thinking. So, you can apply these five points of yoga every day, to every aspect of life. You can practice yoga every moment, just remembering. You are not thinking about the benefits, but whatever you do, you can practice asanas or meditate, or chant, say prayers or mantras, exercise useful awareness. Once we bring awareness to our practice, we bring yoga to our life.And remember the main goal of Ayurveda is to find our true self. If we just focus on benefits, wondering how long it’s going to take, we are going away from our yoga practice, back to our senses, back to our physical body; how good do I look? etc. Once we withdraw all the senses and bring full awareness to the practice, that’s when we start to get real benefits. And those benefits help us on the long journey to our true selves. &nbsp;<h3>Common ailments treated by yoga therapy</h3>Srividya: The prevailing common problems are musculoskeletal issues due to a sedentary lifestyle, working so many hours; too much time on a smartphone leading to a lot of neck issues, back issues, spinal issues, and knee pain. Yoga therapy is different from physiotherapy, because although we give movements, we also work at the breath level, we work with prana, we work at the level of the mind. Other problems include acidity, asthma, wheezing, irritable bowel syndrome, and since the pandemic, in the younger generations, there are a lot of anxiety and depression issues.We use all the subtle tools of yoga, not just postures. At Krishnamacharya Yoga Mandiram, we address each student individually to find out the physiological and mental condition of the student. We assess them depending on where they live, what kind of work they do, how much time they have for practice, etc., because sustained practice is very, very important. If I tell people to wake up every morning at 5 a.m. and do one hour of practice, it’s not going to work for everybody. We consider all these factors and offer an individual specific program dependent on the student and their ability. It’s a holistic approach. We ensure that we teach them well so that they will practice on their own, daily, which is the most important thing. Ultimately, the goal is prevention, to prevent future suffering. That’s how we try to empower the students.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/yoga_and_ayurveda5_4559b95251.jpg"></figure><hr><h4 style="text-align:center;">Yoga helps you live well in community, your energy helps other people, the way you interact with friends, your spouse, your parents, your children. It makes things a lot more harmonious and less difficult, that’s for sure.</h4><hr><h3>Yoga for all ages and levels of health</h3>Uma: Step by step, more flexibility develops, deeply into yourself. Yoga is applicable to people of all ages and all levels of difficulty. For example, if you cannot do double leg raises, teachers will tell you an adapted way of doing them, folding one leg and lifting the other leg up slowly. When the flexibility develops you will be able to do it perfectly. The teachers at Sivananda are trained to understand each and every student, their health constraints, their ability constraints, and accordingly, they teach.Everybody can practice yoga, and everybody can feel the difference in themselves. If you keep on practicing, you will feel the benefits, and when you have experienced the benefits, like me, you become committed to the practice.<h3>Beyond health</h3>Uttara: Practicing yoga doesn’t stop you having problems in life. Rather, it gives you the strength, the energy, and the foresight to cope with them very well. When something impacts you, you won’t react and let it affect you as badly as it could. You don’t get sucked down.Yoga also teaches you to understand yourself better, to see where you are at any point in time, and to go someplace better. For example, practicing yoga regularly has impacted the way I cook. Now, that may sound like a silly thing, but I’m feeding people better food. My practice impacts so many other people too. Very importantly, it helps me maintain and develop better relationships with others. None of us live in isolation. Yoga helps you live well in the community, your energy helps other people, the way you interact with friends, your spouse, your parents, your children. It makes things a lot more harmonious and less difficult, that’s for sure. And who doesn’t want to live like that?&nbsp;<hr>To watch the whole discussion, go to <a href="https://www.youtube.com/watch?v=sAS9kqnbbtw" target="_blank" rel="noopener noreferrer">https://www.youtube.com/watch?v=sAS9kqnbbtw</a>

Yoga and Ayurveda for health

Stanislas is a civil servant of the Foreign Affairs Ministry of France. He has worked in many countries and enjoys making meditation fashionable wherever he goes. He has developed a course on the science of meditation for universities and corporates.

Stanislas.jpg

Stanislas Lajugie

<h4>STANISLAS LAJUGIE explores modern psychological theories of managing emotions, and even better, how to let go of our past emotional patterns and step into a simpler, happier future through meditative practices.</h4><hr>Are you super smart, successful in many aspects of life, but your heart is unhappy? When this happens, all your achievements will not be satisfying enough.Or let’s take another example: have you tried to take a decision while feeling angry, jealous, fearful, or even euphoric? One single emotion and your entire thinking process is in jeopardy!Emotions play a central role in our lives for better or for worse.Modern times require that we learn to manage our emotions to navigate with an even keel through life’s ups and downs. We will explore how to move toward emotional regulation, and even step into the future of emotions!<h4>Emotional Regulation</h4>In the 1990s, Peter Salovey from Yale University described emotional intelligence (EI) as “The ability to monitor one’s own and others’ feelings and emotions, to discriminate among them and to use this information to guide one’s thinking and actions.”Daniel Goleman popularized EI and classified it into 5 components:<ul><li>Self-awareness</li><li>Self-management</li><li>Motivation</li><li>Empathy</li><li>Social skills</li></ul>Awareness – self-awareness, awareness of the others, and awareness of the environment – is at the core the 5 components of EI. This means being aware and adapting to the situation. The quality of awareness and the capacity to adapt were praised by Daniel Goleman in his book Emotional Intelligence, Why It Can Matter More Than IQ (1995), which has been a treasure in all professional environments.In essence, this type of emotional intelligence, which is very useful, consists in managing emotions that have arisen in the past, that are affecting our behavior in the present.Heartfulness proposes a different approach: to neutralize the past conditioning and step into the future of emotions.<hr><img src="https://cdn-prod-static.heartfulness.org/future_of_emotions2_608271f3f0.jpg?updated_at=2023-03-27T09:50:22.146Z" alt=""><hr><h4>Step into the Future of Emotions</h4>What does that mean? Let me give you an example. A while back, I had to meet a customer in another part of the city. I was running late, drove fast, and had a car accident. It shocked me. The next day, I had to drive, and the fear of driving was there. I drove slowly, but manage to reach safely. And the next day, it was the same. The next month also. After a month, I nearly forgot about this fear. So, my concept of fear evolved based on a series of new “past” experiences.The theory of how emotions work has been debated for decades by psychologists, neuroscientists, philosophers, and evolutionary biologists. In essence, some postulate that emotions are innate, that a particular area of the brain is associated with a particular emotion, while recent research supported by neuroimaging technologies reveals that our mind connects different parts of our brain to make sense of emotions based on past experiences. So our emotional understanding is based on past experiences and emotions.Now, if they are constructed, they can be also deconstructed. Our emotional concepts can be tweaked and changed by new experiences.Here is the beauty of the brain and meditative practices. For the brain, whether I have my eyes open or closed, experiences have the same impact on brain changes. What does it mean? I can intentionally close my eyes, practice the Heartfulness Cleaning technique to tweak, transform and master my emotional concepts. I don’t have to wait for new experiences, or be a victim to past emotions. I can step into the future of emotions!<h4>Can You also Step into Your Future Self?</h4>In this question, Lisa Feldman Barrett is referring to a Buddhist notion of the “self” as a false construct, a clinging to a set of ideas that are made up. She suggests that by tweaking the ideas we have about ourselves, and changing predictions, it is possible not only to change future experience but also to change our “self.” Barrett goes on to say that if you are interested in doing this, try meditation.Heartfulness Cleaning gives us a means to remove our emotional burden and gain <a href="https://heartfulness.org/magazine/the-art-of-gratitude" target="_blank" rel="noopener noreferrer">emotional balance</a>. Heartfulness meditation, which focuses on the source of light emanating from our being, can allow us also to heighten our quality of existence to the highest levels.As Otto Scharmer and Bill O’Brien once discussed, “The success of an intervention depends on the interior condition of the intervener. … What counts is not only what leaders do and how they do it, but also their “interior condition” – that is, their inner source.” They are speaking of the quality of consciousness.<hr><hr><h4>Heartfulness Cleaning gives us a means&nbsp; to remove our emotional burden and gain emotional balance.</h4><hr><hr><img src="https://cdn-prod-static.heartfulness.org/future_of_emotions3_4fc194fe0a.jpg?updated_at=2023-03-27T09:51:44.806Z" alt=""><hr><h4>Having ways to make sense of negative emotions,&nbsp; and how to respond to them, seems to result in an&nbsp; increased capacity for emotional regulation.</h4><hr><hr><h4>Emotional Granulation</h4>Research suggests that higher emotional granularity, that is, the ability to distinguish the specificity of emotions, results in increased capacity for emotional regulation, which is particularly important when it comes to managing negative emotional situations.Kashdan, Barrett and McKnight (2015) share a study where a fear of spiders was treated using three different approaches:<ol><li>Cognitive re-appraisal where participants were taught to describe spiders in a non-threatening way, e.g., “Sitting in front of me is a little spider and it’s safe.”</li><li>Distraction, where participants pay attention to something unrelated to their fear of spiders.</li><li>Categorization of sensations with greater granularity, e.g., “In front of me is an ugly spider, and it is disgusting, nerve-racking and yet intriguing.”</li></ol>The third approach was found to be the most effective in helping people with a fear of spiders to observe and approach spiders. Research suggests that higher emotional granularity has positive benefits, particularly in situations that engender negative emotions. Having ways to make sense of negative emotions, and how to respond to them, seems to result in an increased capacity for emotional regulation.Lisa Feldman also observed that noting down positive experiences, and enriching our vocabulary of positive emotions, supports the weaving of a positive mindset.Heartfulness journaling supports the development of this capacity to observe and enrich our vocabulary of experience, especially if we pay more attention to feelings as prescribed in the Heartfulness practices.<hr>

Step into the future of emotions

<h4
 id="h-stanislas-lajugie-is-a-diplomat-and-a-heartfulness-practitioner-and-trainer-he-specializes-in-offering-corporate-programs-on-science-and-meditation-and-shares-with-us-here-how-meditation-can-help-beat-stress"
 >
 STANISLAS LAJUGIE
 is a diplomat and a Heartfulness practitioner and trainer. He
 specializes in offering corporate programs on “Science and
 Meditation,” and shares with us here how meditation can help beat
 stress.
 </h4>

 <hr class="vertical-space1" />

 
 I am sure everyone knows what stress is, yet I would like to propose the
 following definition: stress is a state of mental and/or emotional
 strain due to external or internal circumstances. It doesn’t mean that
 stress is negative. Actually, we need stress. But we only need positive
 stress, the good stress.
 

 
 We call this positive stress “eustress.” Responding to positive stress
 helps to increase our focus and concentration, our capacity to engage
 and perform well, and even create a feeling of satisfaction and
 happiness, since we are performing well.
 

 
 The problem starts when we are exposed to very high levels of stress or
 for very long periods of time. Then, eustress becomes distress, and it
 is harmful. Before understanding how distress is harmful, let’s look at
 the different types of stress.
 

 <h4>
 Types of Stress
 </h4>

 
 The first type of stress is the “to do list.”
 It is when we feel the pressure to complete a certain number of tasks in
 a limited timeframe. Remember post-it notes?
 

 
 The second type of stress is caused by a sudden accident or fearful
 event.
 It may be dropping a cup of coffee, bumping into someone, or a car
 accident.&nbsp;
 

 
 The third type of stress is due to deep fear or trauma
 – perhaps a serious sporting accident, a war, the loss of a loved one,
 abuse, etc.
 

 
 The cause of the trauma does not even have to be a real physical event.
 Many are symbolic, like meeting your boss, seeing your dentist, the fear
 of speaking in public, the fear of being abandoned, the fear of not
 being loved, or the fear of being judged by others.
 

 
 The fourth type of stress is the fear of not being able to cope with
 the increasing speed or bombardment of life. We are exposed to more demands, more responsibilities, more noise,
 fewer resources, less time, and less money. And we are expected to have
 a smile on our face all the time!
 

 
 We are often continuously exposed to multiple types of stress, resulting
 in a chronic stress condition, which is very harmful to our well-being.
 

 <h4>
 Stress, Health, and Well-being
 </h4>

 
 Research shows that people who are stressed are less likely to have
 healthy eating habits and to exercise, and are more likely to smoke.
 According to the American Institute of Health, 75-90% of all visits to
 the doctor are for stress-related problems. The American Institute of
 Stress estimates that work stress accounts for 52% of stress, 28% is
 from personal problems, and the remaining 20% is from juggling between
 personal and professional lives.
 

 
 No wonder the WHO has declared stress as the epidemic of the 21st
 century! The European agency ESENER has reported that 79% of managers
 are concerned about stress in their workplaces, but fewer than 30% have
 procedures in place to deal with the psychosocial risks. The most common
 causes of work-related stress are job insecurity (72% of respondents),
 long working hours or excessive workload (66%), and being bullied or
 harassed at work (59%).
 

 
 43% of the costs due to stress are direct: sick leave and accidents. 57%
 are indirect, such as brain drain – all the intelligent people leaving
 the company.&nbsp;&nbsp; Another interesting phenomenon is
 “presenteesm.” The employee is there, sitting behind his desk, but they
 are not performing!
 

 <h4>
 The Problem
 </h4>

 
 There is no magic pill you can take to remove stress, but I believe that
 there is a simple solution for this big problem.It is in understanding
 the biology of stress, and then using simple techniques to reverse the
 process.
 

 
 When our senses capture and identify a significant threat, we adopt the
 fight-or-flight response, which is triggered by the amygdala in our
 midbrain. Then there is a chemical reaction, which has three
 consequences:
 

 
 First, the blood of the viscera is pushed to the periphery
 – to the limbs – to boost the energy in the arms and the legs, to “fight
 or fly.” It also means that the inner organs are now living on their own
 energy reserves, which are also limited.
 

 
 Second, the immune system is on hold.
 Therefore, we have a higher propensity to fall sick, especially in
 stressful moments.
 

 
 Third, the blood in the brain moves to the more primitive
 parts,
 especially the amygdala, rather than the prefrontal cortex, which is
 dedicated to rational thinking, analysis, and decision making.
 

 
 To put it in one sentence:
 My brain CEO goes AWOL!
 I am simply unable to think. Not because I don’t have the intelligence,
 the knowledge, the expertise, and the experience, but because my brain
 is not in a position to think! Research from Yale reports that
 continuous exposure to high levels of stress also affects our memory.
 

 <h4>
 The Solution
 </h4>

 
 The simple technique of
 <a href="https://www.youtube.com/watch?v=rmwqL34FCjA"
 >Heartfulness Relaxation</a
 >
 can help. By relaxing all the limbs of the body, we return to a neutral
 and natural state of functioning. We focus on the heart, which brings a
 state of psychophysiological coherence – coherence between the mind and
 body of the person – which is optimal for functioning.
 

 
 By connecting with the heart, we also establish heart–brain coherence,
 which is very conducive to higher cognitive activities, according to
 research.
 

 <hr class="vertical-space1" />

 <hr />

 <h4 class="has-text-align-center">
 By connecting with the heart, we also establish heart–brain coherence, which is very conducive to higher cognitive activities, according to research.&nbsp;
 </h4>

 <hr />

 <hr class="vertical-space1" />

 
 But the benefits of meditation are much greater. The research of Dr.
 Richard Davidson also shows that people who are stressed develop brain
 circuitries&nbsp; similar to people who are depressed. They are related
 to the right prefrontal cortex. These people tend to always focus on the
 negative, ruminating on the same types of thoughts. In contrast, happy
 people and meditators develop brain circuitries related to the left
 prefrontal cortex, which plays a critical role in emotional
 intelligence. They are able to disregard negative information and keep
 their attention on the activities they choose.
 

 
 To sum up, stress is very much a part of our daily life, affecting our
 physical health, our brain functioning, and the way we think. How
 healthy are our choices in how we use it and respond to it?
 

 <hr class="vertical-space1" />

 <hr />

 <h4 class="has-text-align-center">Illustrations by LAKSHMI GADDAM</h4>

 <hr />

Stress

<h4>STAN LAJUGIE explores decision-making, and how to keep getting better at it. The results may surprise you, as the biology shows that not much of it depends on thinking!</h4>

<hr class="vertical-space1" />


 Forrest Gump is the story of a fairly simple man; so simple that people often
 thought he was stupid and made fun of him. He loved running and chocolate, and
 if we look at his entire life, he only took good decisions! He always followed
 his heart. As Idriss Aberkane says in Free Your Brain, can we say
 that a person who only takes good decisions in their life is stupid? No,
 right? At the same time, we can see many intelligent people taking wrong
 decisions! So, we come to understand that decision-making is not about
 thinking. It is about feeling.



 Decision-making is a critical aspect of our lives. At work, we are paid to
 make decisions, and the decisions we make design our destiny. Our mind is a
 critical instrument for making decisions, but very few people pay attention to
 the process. To understand the biology of decision-making, here is an overview
 of the 4 steps:


<h4>
 1.
 Security
 check
 –
 quick and
 dirty
</h4>


 First the information is checked by the mammalian brain, especially the
 amygdala, the part of the midbrain that is in charge of identifying threats
 and opportunities. Simply put: am I going to be eaten, or am I going to eat?



 When there is perceived danger, the <a>amygdala </a>triggers the
 fight-or-flight response, which Daniel Goleman, the author of
 Emotional Intelligence, calls an amygdala hijacking. The limbic brain
 overrides all other parts of the brain to mobilize maximum resources for
 attack or defense. The blood moves to the limbs and the mid and back parts of
 the brain, not to the prefrontal cortex, the CEO brain, which is dedicated to
 analysis and rational thinking. As a result, reactions and outbursts replace
 rational thought. Thus, decisions taken during or soon after an amygdala
 hijacking are likely to be based upon strong emotions not rational thinking.
 Someone who is operating mostly from this state of mind can be described as a
 reactive-compulsive decision-maker.



 When the situation is safe, we move to the second stage of decision making.



 2. Analysis and
 rational thinking – intelligent and slow



 The information passes to the prefrontal cortex, where we evaluate all the
 pros and cons of the situation. This is where we harness all our rational and
 analytical capacities. Deep thinking demands a focused mind. The more
 distracted we are, the shallower our reflections. The shorter our reflections,
 the more trivial they are likely to be. A reader’s mind typically wanders
 anywhere from 20% to 40% of the time while reading a text. Not surprisingly,
 the more our mind wanders, the worse the comprehension (Daniel Goleman,
 Focus).



 Besides, the rational thinking process is very slow! In the “Iowa Gambling
 Task” (Bechara et al., Science 1997), participants were told to
 gamble with four decks of cards. Secretly, two were biased so that they would
 tend to win, and the other two so that they would tend to lose. Throughout the
 game, their Skin Conductance Response was measured, and every 20 cards the
 experimenters asked participants what they knew about the game, and how they
 felt about it.


Here is what they observed:

<ul>
 <li>
 After 80 cards, participants had observed that two of the decks were better
 than average and two were worse than average.
 </li>
 <li>
 After 50 cards, participants expressed a hunch, a feeling that they liked
 two of the decks more than the other two.
 </li>
 <li>
 After 10 to 30 cards, participants sweated more when reaching for the bad
 decks than when reaching for the good decks. They began to pick more from
 the good decks, even though they didn’t give any indication that they were
 consciously aware of the nature of the game or their shifting behavior when
 asked.
 </li>
</ul>

<hr class="vertical-space1" />

<div>
 <figure>
 <img decoding="async" width="700" height="567" alt="" class="mx-auto d-block lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/was_forrest_gump_stupid2_700x567_3c5043a732.jpg?updated_at=2023-04-12T11:12:12.095Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 Conclusion: we are capable of having physiological responses and feelings that
 change our behavior even before we are consciously aware of them. Conscious
 thinking and understanding is slow.



 In the professional world, too much emphasis on decision-making can lead to
 analysis-paralysis. This is inefficient and delays decisions! It requires a
 third step.



 3. Inner knowing –
 authentic and unspoken



 Decision-making does not stop at the prefrontal cortex. It requires a third
 step to confirm the information, or the decision, with our inner knowing.
 Different parts of the limbic brain may be involved, including the brainstem,
 the basal ganglia, the hypothalamus, the anterior cingulate, and/or the
 insulate.



 Daniel Goleman highlights that the best business decisions are not based on
 the numbers and facts available, but on something beyond. It requires that we
 tune into the brain circuitry that manages our entire life’s wisdom and
 emotions. The tricky part is that this circuitry does not connect to the parts
 of the brain that think in words. They give instructions through feelings. So,
 in order to make a good decision, we need to tap into our feelings. This is
 often what people call their gut feeling.



 What if our mind is too busy, with too many thoughts, or just wanders here and
 there? What if we are not trained to pay attention to feelings? How will we
 listen to our inner voice of wisdom and take good decisions?



 4. Wisdom and
 intuition – wise and wizard



 Research by Dr. Igor Grossman shows that self-distancing practices such as
 meditation on an abstract object, like the source of light in the heart, is
 conducive to wise reasoning. Heart-based meditation leads to heart-brain
 coherence, which is conducive to higher cognitive activities. When we practice
 a self-distancing meditation, we recognize the limits of our knowledge, and
 the possibility of change. As a result, we consider others’ perspectives, and
 search for ways to integrate these perspectives. Decisions are wiser and more
 sustainable.



 Other studies from Rollin McCraty, Ph.D., and Dean Radin, Ph.D., show that the
 heart plays an important role in intuition. The heart responds 1.5 seconds
 before the brain does, and indeed before any other part of the body. Even more
 surprisingly, the heart responds on average 4.6 seconds before the stimulus
 itself! This is called precognition, as it appears as a sixth sense,
 responding before the five senses perceive, and before thinking happens.


<hr class="vertical-space1" />

<div>
 <figure>
 <img decoding="async" width="700" height="567" alt="" class="mx-auto d-block lazyload has-img-center"
 src="https://cdn-prod-static.heartfulness.org/was_forrest_gump_stupid3_700x567_ace9af07c0.jpg?updated_at=2023-04-12T11:14:01.195Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 To sum up, we have seen the main 4 stages of decision-making. In a nutshell,
 decision is mostly about feeling. Heart-based meditation not only sensitizes
 us to feeling, but also supports wisdom and intuition, improving
 decision-making skills.



 We are often told that in the world of competition there is no place for
 feelings and the heart. Well, biology says otherwise!


<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">Illustrations by ANANYA PATEL</h4>

<hr />

Was Forrest Gump stupid?

<h4>STAN LAJUGIE explains the science behind focus and attention, and the role of meditation in helping us develop these vital mental skills.</h4><hr>When we focus on one object, the brain mobilizes its resources to identify the target. Once identified, it has its aha moment, and it requires time to redirect them toward the next activity or target. This is called the attentional blink.Helen Slagter at the University of Amsterdam found out that a 3-month intensive meditation course can shorten the attentional blink and improve the accuracy of attention. This suggests that meditation can help in developing a high level of awareness and a greater capacity to manage our limited resource of attention. This was observed when performing both repetitive and new tasks, meaning mental agility.<h4>Unfocused 50% of the time</h4>Richard Davidson found: during sharp focus, key circuits of the prefrontal cortex synchronize with the object of attention1 in a state he calls “phase-locking.” As we focus on what we are learning, the brain maps that information onto what we already know, making new neural connections. We become more efficient at understanding, learning, and memorization.The ability to stay focused on one target and ignore everything else is due to the brain’s prefrontal circuitry, which boosts the strength of incoming signals to concentrate on what we want and dampens those we choose to ignore. Also, focus demands that we tune out our emotional distractions. So those who focus best are relatively immune to emotional turbulence, and remain unflustered in a crisis.Whereas, when we lack focus, we store no memory of what we are learning. We are also more prone to mental or emotional agitation.A research study done in 2010 by Killingsworth and Gilbert2 found that:<ul><li>47% of the time participants of his study were doing one thing, but thinking of something else, drifting into mind wandering.</li><li>People were less happy when their mind was wandering than when they were not.</li><li>It is not unhappiness which makes us unfocused, but lack of focus which leads to unhappiness.</li></ul>Let’s try to understand why.<h4>Negative by default</h4>Neuroscientists have discovered that when people are doing nothing in particular, their brains are still very active. It is the autopilot mode of the brain known as the Default Mode Network (DMN). The DMN is associated with:Self-referencing: personal information and memories, future goals, and events. In short, me, myself and mine, worrying what I have done or what I should do.Social comparison: me and others, wondering what others think of me, or what would they think of me, if am I better or they are better, etc.Rumination: repetition of the same thoughts.Do you sometimes see yourself in that state?No wonder a wandering mind causes unhappiness! Our thoughts may not be our friends!<h4>Mental training</h4>While it is good to be able to focus well, sometimes being too focused can be an obstacle. We may miss the trees for the forest. To understand how this works, watch the video at <a href="https://youtu.be/ubNF9QNEQLA">https://youtu.be/ubNF9QNEQLA</a>.Regular practice of meditation supports both the development of high-resolution focus and the ability to zoom out to a broader perspective. The ability to switch between micro and macro is important. This is the type of awareness that we naturally develop in Heartfulness Meditation.Meta-attention is our awareness of paying attention. After directing the attention to one object, we may have difficulties holding it there, as it may drift away. With awareness of that attention we can gently bring it back to our original activity. And this is exactly what we practice during meditation.Judson Brewer found that the DMN is less active during meditation, enabling a greater ability to refrain from worrying.He also found that the DMN was easily deactivated when practicing meta-attention or focusing on feelings, which also develops naturally in the Heartfulness practice as we bring our attention to the heart.Even better, in regular meditators, the DMN was not only deactivated during meditation but also after the practice, which suggests a change in baseline brain activity.During meditation, we activate parts of the brain related to sensing, feeling, and being in the present moment. We are free of mind-wandering thoughts and fully engage in what we are doing. This supports performance and a sense of happiness.<hr><hr><h4>During meditation, we activate parts of the brain&nbsp; related to sensing, feeling, and being in the present moment.&nbsp; We are free of mind-wandering thoughts and fully&nbsp; engage in what we are doing. This supports&nbsp; performance and a sense of happiness.</h4><hr><hr><img src="https://cdn-prod-static.heartfulness.org/thoughts_friends2_3b0e1bf5c3.jpg?updated_at=2023-04-13T06:42:29.118Z" alt=""><hr>In other words, we change our daily consciousness from an “interpretive world” of worrying about the past or future, interpreting what others think, and ruminating on these concerns, to an “experiential world” with our attention grounded in the present, moment to moment, experiencing what is happening.The suspension of mind chatter frees us from worries of all sorts, and allows us to fully focus on the present moment and performing our activities. This leads to a greater sense of fulfillment and happiness.To sum up, focus is at the base of performance and mental and emotional stability.Unfortunately, it is easy to be unfocused nearly 50% of the time, and this mind wandering leads to a sense of unhappiness.Fortunately, meditation helps us to turn off this default functioning of the brain, so that we are present in the moment. Heartfulness practices support such transformation as it naturally trains us to develop focused attention, meta-attention, and tuning in to our feelings.<hr><hr>1 Goleman, D., 2013. Focus, The Hidden Driver of Excellence, Harper USA.2 Killingsworth, M.A. and D.T. Gilbert, 2010. A wandering mind is an unhappy mind, Science, Nov 12, 330 (6006): 932.

Are your thoughts your friends?

<hr><h4>STANISLAS LAJUGIE challenges the myth that we make most of the decisions in our lives. Why do we keep encountering similar circumstances, relationships, and problems in life? Why is it so difficult to change our behavior? He explains why, and also how we can transform ourselves.</h4><hr><h4>Who Is Running the Show? Your Conscious Mind or Your Subconscious Mind?</h4>In his book, The Biology of Belief: Unleashing the Power of Consciousness, Matter and Miracles, Dr. Bruce Lipton explains that 95% of our daily cognitive activities and decisions are managed by our subconscious minds, meaning that only 5% are managed by our conscious minds. One reason is because the prefrontal cortex, the part of our brain dedicated to attention and conscious awareness, is only a small part of our brain, which can process only a limited amount of information. Translated into data, it can process the equivalent of 40 bits/second, while the subconscious mind can process 40 millions bits/second. Quantitatively, the subconscious is one million times more powerful!And the subconscious mind is mostly formed during the first six years of life, whereas the development of the prefrontal cortex is not complete until the age of twenty-five. The <a href="https://heartfulness.org/magazine/on-cleaning" target="_blank" rel="noopener noreferrer">subconscious mind</a> acts like a hard disk, downloading all the information we absorb from around us. This process is dependent to a large extent on external circumstances. Actually, at that young age there is no faculty to discriminate, as the prefrontal cortex is not fully developed. Therefore, aware or not, willing or not, good or bad, whatever comes is recorded. And the information we receive in that stage of super learning determines our belief system. This becomes the basis of the subconscious mind or the operating system from which our conscious mind operates.<h4>What Is the Power of Positive Thinking?</h4>Dr. Lipton invites us to do the mathematics:<ul><li>95% of decisions versus 5%; and</li><li>40 millions bits/sec capacity of processing information versus 40 bits/sec.</li></ul>So to be consciously positive is not very powerful, because the subconscious mind can always control or sabotage our intentions.Even when we consciously have a positive thought, like “I want to be healthy, successful, happy,and have a fulfilling relationship,” who is really pulling the strings? The subconscious mind.What if our early childhood environment was not positive? What if we were told, “Don’t do this,” “Don’t do that,” “You don’t deserve it, you are not good enough,” and these are now our subconscious beliefs?And, do you want to live a life governed by a subconscious mind that was mostly built during the first six to seven years of life, and was deeply influenced by external circumstances?<h4>Negativity. Is It Worth It?</h4>To add fuel to the fire, we are wired to be negative, as we explored in “<a href="https://www.heartfulnessmagazine.com/are-your-thoughts-your-friends/">Are Your Thoughts Your Friends?</a>” Negativity sticks to the brain, while positivity flows like water through the brain. The amygdala, which plays a key role in our defense system, is primed to label experiences negatively. It takes five positive experiences to undo a negative one. People will do more to avoid loss than receive gain. We update our appraisal with information that confirms these negative experiences. We ignore, devalue, or alter information.On top of this, our modern environment is becoming ever more stressful and violent. There is an increasing exposure to violence through multimedia. The American Academy of Pediatrics estimates that by the age of 18 the average young person will have viewed around200,000 acts of violence on television – clearly not so supportive for building a positive subconscious mind!In his book, If You’re So Smart, Why Aren’t You Happy?, Dr. Raj Raghunathan found that 60 to 70% of his students’ spontaneous thoughts were negative, even though 60 to 75% of them expected their thoughts to be positive!On average, we have 70,000 thoughts a day. If 70% of them are negative, that means one negative thought every 2 seconds! Would that not affect our consciousness,decisions, and the ways we interact with other people?We can all ponder over our childhood.Whether or not we were lucky enough to have a positive joyful childhood,we can all learn how to bring about positive deep inner transformation.<hr><hr><h4>Whether or not we were lucky enough to have a positive joyful childhood,&nbsp; we can all learn how to bring about positive deep inner transformation.</h4><hr><hr><h4>Keys for Inner Transformation</h4>Returning to Dr. Lipton, he fortunately mentions some ways to remodel our subconscious mind:<ul><li>Heightened awareness to realize the play of the conscious and subconscious mind, e.g.through hypnosis,</li><li>Developing new habits, as the subconscious mind learns through repetitive actions day after day,</li><li>A strong will: every time we become aware of a situation, we can willfully move toward the direction desired, and</li><li>Meditation.</li></ul><hr><img src="https://cdn-prod-static.heartfulness.org/who_is_running_the_show2_8b53612fcc.jpg?updated_at=2023-04-26T08:33:32.659Z" alt=""><hr>He also highlights the effectiveness of bedtime meditation as prescribed in the Heartfulness practices. Just before sleeping, we naturally access our subconscious mind. By meditating on the heart, we immerse ourselves in heartful meditative states, inviting our subconscious mind to absorb the feelings and qualities of the heart – love, compassion, courage, tolerance, respect, appreciation, generosity, kindness, patience, etc. – and this continues throughout the night while we sleep. We give ourselves a chance to enrich our subconscious mind with values and beliefs that support conscious positive thoughts.If you sleep eight hours a day in a life of 80 years, that is 26 years of sleep! The practice of bedtime meditation will utilize that time to enrich the mind to your best advantage and well-being!To put it a different way, if you want authentic conscious living, be happy, joyous, and positive. Make your subconscious mind your friend!<hr><hr><h4>Illustrations from RAWPIXEL.COM</h4><hr>

Who is really running the show?

<hr><h4>STANISLAS LAJUGIE explains how we can cultivate the habit of happiness, even though our nervous system is wired for negativity. He gives us 3 simple steps to cultivate a happier disposition.</h4><hr>Let me ask this question: 10 things happened to you today – 9 good, one bad. Which one do you remember and share with your family members once you are back home? The bad one, right?Negativity sticks to the brain, while positivity flows like water through the brain. Hence, happiness may not always be natural or easy to cultivate. We need to learn to take in the good! You can watch this <a href="https://www.youtube.com/watch?v=foYqdGapEuI">video</a> by Dr. Rick Hanson to learn more about this.<h4>40% Margin of Happiness</h4>Sonja Lyubomirksy, Distinguished Professor, University of California, Riverside, defined happiness as “the experience of joy, contentment, or positive well-being, combined with a sense that one’s life is good, meaningful, and worthwhile.”1She conducted a meta-analysis of over 200 studies on the effects of happiness, and observed that happy people have stronger health, longer life, and better careers; plus they are more creative, have stronger relationships, and even have healthier cultures and communities.If happiness is so beneficial, she wondered why we are not excelling in it! In her article, “Pursuing Happiness: The Architecture of Sustainable Change,”2 she found that:<ul><li>50% of happiness comes from our genetic baseline, i.e. how predisposed we are to happiness. This is related to biological and personality traits which do not change much through life. We cannot do much about them.</li><li>Only 10% comes from external factors, e.g. our health, bank account, relationships, new phone or tablet, new boss, etc. That surprisingly low percentage is due to the phenomenon of habituation. We tend to revert to our happiness baseline, whether an important good or bad event happens to us. For instance, if you win the lottery, you will tend to come back to the same level of happiness after one year.</li><li>40% comes from intentional activity, i.e. our choices. Thus, the quality of our mindset is responsible for 40% of our happiness. This is actually where we can contribute to a happy life.</li></ul><hr><img src="https://cdn-prod-static.heartfulness.org/create_habit_happiness2_3bf718f3f5.jpg" alt="create-the-habit-of-happiness">&nbsp;<hr><hr><h4>Whether or not we were lucky enough to have a positive joyful childhood,&nbsp; we can all learn how to bring about positive deep inner transformation.</h4><hr><hr>While most people spend the majority of their time improving their material life, which is accountable for only 10% of happiness, we have a 40%margin of happiness that is dependent on our choices.We cannot take happiness for granted! Happiness is intentional, effortful, and trainable. How can we develop this mindset and cultivate the habit of happiness?<h4>Learn to Take in the Good</h4>Dr. Rick Hanson explains that the brain has the natural tendency to retain negative experiences and forget positive ones as a survival mechanism. Therefore simple positive thinking strategies are not the answer.Neuroplasticity is the ability of the brain to change its structure and functioning due to its activities. Positive neuroplasticity consists in intentionally engaging in those activities that develop positive changes of the brain. In short, we need to learn to take in the good!In his book, Hardwiring Happiness,3 Hanson suggests 3 steps to ensure long-lasting transformation and to learn to take in the good:Pause: take distance from negative information. Focus: on positive experience and let in positive feelings. Absorb: savor the experience by feeling the thoughts, emotions and sensations associated with the positive experience.The longer that experience is held in awareness, and the more emotionally stimulating it is, the more neurons wire-in those pathways. By letting the moments spread across the emotional and mind-body system, small shifts are created, and overtime this weaves positive experiences into the fabric of the brain.This is exactly what we are doing in the Heartfulness practices. We meditate on the heart, and this trains the brain to absorb positive feelings and experiences associated with the heart – love, compassion, care, kindness, appreciation, harmony, patience, courage, and many more qualities that support happiness.We may only have a 40% margin of happiness, so let’s take up that opportunity. We can cultivate the habit of happiness.<hr><img src="https://cdn-prod-static.heartfulness.org/create_habit_happiness4_c06ec92baf.jpg" alt="create-the-habit-of-happiness">&nbsp;<hr><hr><h4>We meditate on the heart, and this trains the brain to absorb positive feelings&nbsp; and experiences associated with the heart – love, compassion, care, kindness,&nbsp; appreciation, harmony, patience, courage, and many more qualities&nbsp; that support happiness.</h4><hr><hr><img src="https://cdn-prod-static.heartfulness.org/create_habit_happiness3_e0da34f079.jpg" alt="create-the-habit-of-happiness">&nbsp;<hr>1 Lyubomirsky, S., 2007. The How of Happiness: A New Approach to Getting the Life You Want. Penguin Putnam, USA.2 <a href="https://cdn-prod-static.heartfulness.org/LSS_2005_fcaf27a724.pdf">https://cdn-prod-static.heartfulness.org/LSS_2005_fcaf27a724.pdf</a>3 Hanson, R., 2013. Hardwiring Happiness: The New Brain Science of Contentment, Calm, and Confidence. Harmony, USA.<hr>

Create the habit of happiness

<h4>STANISLAS LAJUGIE offers us some very clear research on sleep hygiene, explains why it’s important to get a restful night’s sleep, and definitely convinces us that it’s not a good idea to miss a few hours.</h4><h4>A good night’s sleep or a nightmare day</h4>Sleep is the silent hero. Executive thinking, characterized by nimble mental processes, adaptability, and innovation, depends upon the rejuvenating embrace of sleep.Yet, sadly, the significance of sleep is often underestimated in our modern education systems and professional lives, both the quantity and quality, though history repeatedly reminds us how sleep deprivation can have extreme effects on our health and mind. In fact, it has been used as a form of torture throughout history.In 16th century Scotland, at the height of the witch-hunts, women who allegedly practiced witchcraft were captured and put on trial. The hunters needed a confession before a conviction, and thus “waking the witch” was born. Accused women were deprived of sleep for days, after which they would begin to hallucinate and experience psychotic episodes. Their “talk” was recorded as confessions.&nbsp;During World War II, the Japanese operated approximately 175 camps where sleep deprivation and other torture methods were used to extract information from both military personnel and civilians, while the British Army had the London Cage, a well-known center for interrogating prisoners of war, which used various harsh techniques, including sleep deprivation. During apartheid, South Africa used sleep deprivation as a torture method until 1994, and the U.S. military allegedly until 2009.&nbsp;So, sleep deprivation has a long history as both a means of interrogation and a form of torture. Some groups have reframed it as an “enhanced interrogation technique.” Despite not leaving physical marks, the United Nations recognizes it as a form of torture, defining torture as causing “physical or mental” pain or suffering. Sleep deprivation can lead to hallucinations, psychosis, schizophrenia, and the utterance of irrational statements, making it a concerning and inhumane practice.While witch-hunts stopped, sleep deprivation has widely spread across the globe.1 The US Centers for Disease Control and Prevention (CDC) describes sleep deprivation as a “public health epidemic,” with an estimated 50 to 70 million adults in the United States with chronic sleep and wakefulness disorders. A recent study in the Netherlands found 27.3% (21.2% of males and 33.2% of females) reporting that they had some type of sleep disorder. Polling based on a validated questionnaire revealed that 32% complained of experiencing general sleep disturbances while 43.2% said they suffered from insufficient sleep. Throughout developed nations, two-thirds of adults fail to attain the recommended seven to eight hours of sleep a night. Sleep disorders afflict approximately 50% of individuals over the age of 55, impairing both the initiation and maintenance of sleep.2&nbsp;<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/why_wake_witch2_ac896739a0.webp" alt="why-wake-witch2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_why_wake_witch2_ac896739a0.webp 145w,https://cdn-prod-static.heartfulness.org/large_why_wake_witch2_ac896739a0.webp 437w,https://cdn-prod-static.heartfulness.org/why_wake_witch2_ac896739a0.webp 437w," sizes="100vw"></figure><h4>Every hour counts!&nbsp;</h4>Why wake the witch and torture yourself? Change of lifestyle and lack of good information on sleep could be the reasons, at a heavy cost! Let’s venture into the repercussions of sleep deprivation that infiltrate all facets of our being.&nbsp;1. What is the impact of being deprived of one hour of sleep?&nbsp;An annual global experiment called “daylight saving time,” involving 1.5 billion people across 70 nations, provides a stark hint. Each year, on the Monday after clocks spring forward, hospitals see a 24% surge in heart attacks. The reverse occurs in the fall, with heart attacks dropping by 21%, offering the gift of an extra hour’s sleep.3&nbsp;There was an experiment in a U.S. school that shifted the start time from 7:25 a.m. to 8:30 a.m., which meant that students enjoyed 43 additional minutes of sleep. Their standardized test scores (SATs) improved by eight to 25%.42. What could happen if you sleep six hours a night?&nbsp;If the average sleeping time is eight hours (from the seven to nine hours normally advised by the World Health Organization), this is equivalent to a shortfall of two hours. The Surrey Sleep Research Center5 found that 711 genes were disrupted in students who slept for six hours per night for one week, compared with those enjoying a solid eight-and-a-half hours sleep. Among these, half surged into overactivity, including genes linked to chronic inflammation (a precursor to cancer), cellular stress, and factors fostering cardiovascular illnesses. On the flip side, genes fostering stable metabolism and optimal immune responses were stifled.3. What about five hours of sleep a night?&nbsp;Research6 from the University of Chicago unveiled that when healthy young males were limited to five hours of sleep weekly, they experienced a stark reduction in testosterone production and testicle size. This alteration effectively aged them ten to fifteen years in terms of virility. Diminished testosterone not only dampened sexual activity, but also invited fatigue, hampering focus and mental acuity. Women weren’t spared either, as less than six hours sleep a night disrupted hormone production vital for menstruation and fertility, even elevating fertility problems by 80% due to erratic schedules.4. What about four hours of sleep a night?&nbsp;Dr. Michael Irwin from the University of California7 observed that a solitary night of four hours’ sleep eradicated 70% of natural killer cells circulating in the immune system. Imagine the toll after a week, not to mention months or years of sleep deprivation.5. No sleep at all for a night?&nbsp;Randy Gartner is from San Diego, California. He holds the world record of time without sleep from 1964 when he 17 years old, for a period of 11 days 24 minutes!&nbsp;Missing 24 hours of sleep can lead to effects similar to a blood alcohol concentration of 0.10 percent, impairing decision-making, judgment, perception, memory, and coordination. Symptoms typically improve after getting some sleep.In a revealing experiment, participants divided into well-rested and sleep-deprived groups (kept awake all night) were tested on learning capacity. After two nights of recovery sleep, the sleep-deprived group displayed a 40% memory deficit, struggling to absorb new information. Learning-related hippocampal activity was observed in those who slept, while the sleep-deprived exhibited minimal learning engagement. Sleep deprivation had literally frozen their memory processing. Working very late before an exam day does not seem to be a good idea!Another study involving two groups of young adults—one sleep-deprived and one well-rested—showed that the sleep-deprived participants displayed over 60% amplified emotional reactivity in the amygdala, the fight-or-flight center. Simultaneously, the prefrontal cortex, associated with rationality and decision-making, struggled to temper emotional triggers. The result was heightened irritability and emotional turbulence.<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/why_wake_witch3_0b34e8b192.webp" alt="why-wake-witch3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_why_wake_witch3_0b34e8b192.webp 145w,https://cdn-prod-static.heartfulness.org/large_why_wake_witch3_0b34e8b192.webp 437w,https://cdn-prod-static.heartfulness.org/why_wake_witch3_0b34e8b192.webp 437w," sizes="100vw"></figure>6. 36 hours without sleep?Bodily functions such as appetite, metabolism, mood, and stress level can be disrupted. Effects include extreme fatigue, hormonal imbalances, decreased motivation, risky decisions, inflexible reasoning, and speech impairments.7. 48 hours without sleep?&nbsp;The immune system becomes compromised, increasing inflammation and decreasing natural killer cell activity.8. 72 hours without sleep?&nbsp;An intense urge to sleep emerges. Cognitive functions like multitasking, memory, and attention severely decline. Emotional stability suffers, causing irritability, depression, anxiety, and difficulty processing emotions in others. Perception becomes distorted, leading to hallucinations and illusions.9. Longer periods of sleep deprivation?&nbsp;Cognitive, emotional, and perceptual functions progressively worsen, ultimately impacting overall well-being.A prominent contemporary challenge is the delayed onset of sleep due to lengthy work hours, late-night calls, digital distractions, etc., making more and more people affected by sleep diseases.&nbsp;So, what constitutes a restful night’s sleep? We’ll find out next time!<figure class="image image_resized" style="width:75%;"><img src="https://cdn-prod-static.heartfulness.org/why_wake_witch4_0dc3cb0f70.webp" alt="why-wake-witch4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_why_wake_witch4_0dc3cb0f70.webp 145w,https://cdn-prod-static.heartfulness.org/large_why_wake_witch4_0dc3cb0f70.webp 523w,https://cdn-prod-static.heartfulness.org/why_wake_witch4_0dc3cb0f70.webp 523w," sizes="100vw"></figure>To be continued.<hr>References:1 Chattu, V.J. et al, 2018. The Global Problem of Insufficient Sleep and Its Serious Public Health Implications. Healthcare (Basel) ; <a href="https://doi.org/10.3390%2Fhealthcare7010001.">https://doi.org/10.3390%2Fhealthcare7010001.</a>2 Black, D. S. et al., 2015. Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances: A Randomized Clinical Trial. JAMA Intern Med, Apr;175(4):494-501.3 Wallker, M., 2017. Why We Sleep: The New Science of Sleep and Dreams. Scribner Books,&nbsp;4 Mateika, J.H. et al, 2002. Impact of Sleep on Learning and Behaviors in Adolescents, Teachers College Record, 104(4):704-726.5 Effects of insufficient sleep on circadian rhythmicity and expression amplitude of the human blood transcriptome. Proc Natl Acad Sci USA, 110(12): E1132-41. doi: 10.1073/pnas.1217154110. Epub 2013 Feb 25.6 Van Cauter, E. et al, 2007. Impact of sleep and sleep loss on neuroendocrine and metabolic function. Horm Res, 67, Suppl 1:2-9. &nbsp;doi: 10.1159/000097543. Epub 2007 Feb 15.7 WIrwin, M.R., 2015. Why Sleep Is Important for Health: A Psychoimmunology Perspective. Annu Rev Psychol, 66:143-172.

Why wake the witch? 

<h4 style="text-align:justify;">Following up on last month’s article, STANISLAS LAJUGIE shares details about our sleep patterns and what is needed to create a really healthy sleep routine.</h4>&nbsp;<h4>If you want to follow your dreams, go to sleep early</h4>In the 1950s, after conducting experiments on rats that were later confirmed on humans, scientists discovered that we did not have a continuous and consistent pattern of brainwave activity during sleep. Instead, the brainwave patterns fluctuated between periods of higher-frequency waves, similar to wakeful brain activity, and periods of low-frequency waves, typical of deep sleep.The sleep periods resembling wakeful states were characterized by rapid and irregular eye movements, and dreams. This type of sleep was called rapid eye movement or REM sleep. During the other periods, brain activity was slow and the body completely relaxed with no movement of the eyes. This state was called deep or NREM sleep.During NREM sleep, the body repairs itself. Tissues regenerate, the immune system rejuvenates, and energy levels replenish. The brain consolidates memories and learning from the day, and expels neurotoxins.Indeed, deep NREM sleep is the brain’s cleanup phase. Brain activity and blood circulation decrease, permitting the glymphatic system (clears waste products and toxins from the brain) to facilitate the exchange of cerebrospinal fluid (CSF) and interstitial fluid (ISF) in the brain. During this phase, ISF volume increases by 60%, flushing the brain and eliminating waste.Research reveals that the glymphatic system also aids memory consolidation, potentially explaining sleep’s role in brain health. Prolonged sleep deprivation can impair this, allowing toxic waste buildup that contributes to cognitive decline and neurological disorders, including Alzheimer’s.The initial stage of sleep and transitory phases are light REM sleep, followed by progressively deeper states. During REM sleep, brain activity heightens, accompanied by rapid eye movement. This phase is characterized by dreams and flashbacks, testing all scenarios, and allowing vital processing and memorization of emotions.The World Health Organization recommends seven to nine hours of sleep for adults, though individual needs may differ. Sleep quality also matters. A fulfilling night’s sleep contains multiple cycles of deep sleep and light sleep, essential for physical and mental revitalization. An average sleep cycle spans 90 minutes, with around four to five cycles in a 24-hour span for optimal rejuvenation. Uninterrupted sleep, devoid of frequent awakenings, is equally crucial.<figure class="image image_resized" style="width:70.09%;"><img src="https://cdn-prod-static.heartfulness.org/sleep_health2_ec4ec69779.webp" alt="sleep-health2.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_sleep_health2_ec4ec69779.webp 145w,https://cdn-prod-static.heartfulness.org/large_sleep_health2_ec4ec69779.webp 800w,https://cdn-prod-static.heartfulness.org/sleep_health2_ec4ec69779.webp 800w," sizes="100vw"></figure>Quality of sleep is not only about how long we sleep, but also when we sleep. The circadian rhythm is the natural, internal process that regulates the sleep-wake cycle and various physiological and behavioral processes in living organisms, including humans, on a daily basis. The main gland that regulates the circadian rhythm is the pineal gland. Located deep within the brain, the pineal gland plays a crucial role in the regulation of various physiological processes, including the sleep-wake cycle and the production of the hormone melatonin.The pineal gland receives signals from a cluster of neurons in the hypothalamus (SCN) that acts as the body’s master biological clock. The SCN receives information about the external light-dark cycle through the eyes’ retinal cells, which then communicate this information to the pineal gland.When darkness falls, the SCN signals the pineal gland to increase its production of melatonin, and the rise in melatonin levels promotes drowsiness and prepares the body for sleep. As morning approaches and light levels increase, the SCN signals the pineal gland to decrease melatonin production, promoting wakefulness. In this way, the pineal gland’s secretion of melatonin serves as a key component of the circadian rhythm, helping to align internal biological processes with the external day-night cycle.<h4>What is your sleep health?</h4>When we sleep has an effect on our circadian rhythm. If we go to sleep after 11 p.m., we will not get the longest duration of NREM sleep, in particular N3 (very deep sleep), the stage most associated with physical restoration and recovery. During N3 sleep, the body engages in critical processes like cell repair, growth, and immune system support, and the brain’s glymphatic system is most active. Deep sleep also plays a vital role in memory consolidation, particularly for declarative memory (facts, events, experiences). Emotional processing and regulation are also linked to deep sleep, helping to modulate emotional responses and potentially reset the brain’s emotional state.<figure class="image image_resized" style="width:76.6%;"><img src="https://cdn-prod-static.heartfulness.org/sleep_health3_74a82d1548.webp" alt="sleep-health3.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_sleep_health3_74a82d1548.webp 145w,https://cdn-prod-static.heartfulness.org/large_sleep_health3_74a82d1548.webp 1000w,https://cdn-prod-static.heartfulness.org/sleep_health3_74a82d1548.webp 1000w," sizes="100vw"></figure><hr><h4 style="text-align:center;">An average sleep cycle spans 90 minutes, &nbsp;with around four to five cycles in a &nbsp;24-hour span for optimal rejuvenation.&nbsp;</h4><hr>Sleeping early supports metabolic functions and helps regulate hormones involved in appetite control, metabolism, and stress response. Disrupting these processes by sleeping late can potentially lead to metabolic imbalances and increased stress.Melatonin secretion increases in the evening, promoting sleepiness. If we’re awake and exposed to light when our bodies expect darkness, melatonin levels may remain elevated, leading to feelings of fatigue, and a mismatch between our internal clock and external environment. Instead of feeling energetic in the morning, melatonin presence may persist, making it difficult to wake.Not getting the necessary NREM sleep can contribute to mood disturbances, like irritability, mood swings, and potential mental health issues.In summary, when we consistently go to bed after 11 p.m., we miss out on the critical early-night NREM sleep stages, which can have a cascading impact on various aspects of our health and functioning.If you need to make adjustments to your sleep schedule, it’s recommended to do it gradually over a period of time, to allow your body to adapt to the changes.<h4 style="text-align:justify;">Meditation: a gateway to enhanced sleep and brain function</h4>To become a sleep champion requires a healthy lifestyle: going to sleep early and for long enough, a balanced work life, regular exercise, reduced coffee and tea consumption, a timely and light diet.Additionally, meditation brings many benefits for sleep quality and brain functioning, including stress reduction1, enhanced sleep quality2, circadian rhythm alignment3, and daytime vitality4.<h4>Moral of the story?</h4>The lesson is clear: sleep’s intelligence far surpasses our comprehension. Ignoring it could hasten our journey toward an early end. In the grand mosaic of existence, sleep is not a waste of time for the busy, but a vital need. Our physical and mental well-being dance to its rhythm, and meditation may well be the conductor guiding us to harmonious rest.<figure class="image image_resized" style="width:70.55%;"><img src="https://cdn-prod-static.heartfulness.org/sleep_health4_bd4a8ed853.webp" alt="sleep-health4.webp" srcset="https://cdn-prod-static.heartfulness.org/thumbnail_sleep_health4_bd4a8ed853.webp 145w,https://cdn-prod-static.heartfulness.org/large_sleep_health4_bd4a8ed853.webp 400w,https://cdn-prod-static.heartfulness.org/sleep_health4_bd4a8ed853.webp 400w," sizes="100vw"></figure>&nbsp;References:1 Jindal et al., 2016; Tang et al., 2015; Winbush et al., 2007; Ong et al., 2008. 2 Black et al., 2015; Gong et al., 2016. 3 Burke et al., 2015. 4 Colzato et al., 2015; Mrazek et al., 2013.&nbsp;

How is your sleep health?

Stephen is co-founder of the LifeWorks program of mindful well-being at Stanford University, faculty of Fielding Graduate University, and president of Nichibei Care. He received a doctorate in psychology from Harvard and was professor at the University of Tokyo. His books in Japanese and English include When Half is Whole and Multicultural Encounters.

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Stephen

STEPHEN MURPHY-SHIGEMATSU opens his heart about the sacredness of the death of his grandmother.<hr>“She waited for you,” the priest told me. I believe she did.It had been a long trip to get there and Obaachan had been on a long journey in this world. My grandmother was 111, though the priest pronounced her 113 by the Buddhist way of counting age, adding one for the time in the womb and another on New Year’s day. Her old body had finally broken down and I couldn’t just let her go, so I went to Japan.With a heavy feeling that this was my last time to see her I made the long trip across the ocean. When I finally arrived in her room and saw her, my heart sank as she appeared to be unconscious. I stared at her for a while thinking that I had come for nothing. But when I called her, “Obaachan,” she opened her eyes and looked into mine. “It’s me,” I said. “Stephen.” She recognized me and her eyes closed. We did this a few more times before she appeared to fall into a deep sleep. Wanting to get away for a moment from the enormity of the situation I went outside into the falling&nbsp; darkness wandering through neighbourhoods filled with sights, sounds, and scents of home – fish grilling, television news, students bicycling home.When I returned her condition had markedly changed. The nurse said that she was rejecting food and even water. The doctor was called and after&nbsp; examining her told me that she was nearing the mountain top – an unfamiliar expression but one I instantly understood. He left the room and I waited alone by her side. The only sound was the rhythm of her harsh breathing. After a few hours I grew weary and fell asleep.<hr>.… the original meaning of dharma, which she explained as a way of being for each living thing, to be discovered and accepted. I needed to accept who I was, be grateful for it and responsibly do what I could with what I had, which was a lot.<hr>A short while later I awoke to a strange silence. I knew that it was over. Her long time in this world had ended.As I gazed at the lifeless body I recalled the time that I lived with Obaachan in my youth. Everyone marvelled at her seimeiryoku, her vitality, and I&nbsp; was fortunate to have absorbed some. She taught me about the beauty of Buddhism, and the original meaning of dharma, which she explained as a way of being for each living thing, to be discovered and accepted. I needed to accept who I was, be grateful for it and responsibly do what I could with what I had, which was a lot.Obaachan also talked about the beauty of Jesus Christ. She insisted that my father, who never professed to be a Christian, was actually Christlike in many ways. I knew him as a man scorned by society as a fool, and Obaachan affirmed that he was indeed a fool. But she called him “Obakasan” – a wonderful fool, foolish enough to try to live by ideals and the highest values, for which he suffered severe consequences.The funeral ended with family members placing flowers on Obaachan’s body, especially around her face, before the coffin was closed. We then moved to the crematorium. We watched as the body was rolled into the oven and the switch turned on. I had a strange sense of detachment; none of this was&nbsp; horrifying. I sensed no life in the body, no Obaachan. Whatever form she was now in, it clearly was not attached to that body.I wondered if she was now with God and remembered asking Obaachan, “Where is God?” She pointed to her heart and said, “God is here.” Then she pointed at my heart and said “God is there too.” I understood that God is in all of us.<hr><h4 style="text-align:center;">Article by STEPHEN MURPHY-SHIGEMATSU</h4>Photography by RASMUS MOGENSEN<hr>

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