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>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>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><img src="https://cdn-prod-static.heartfulness.org/power_of_sounds_of_nature3_700x466_b2c1200ed0.jpg?updated_at=2023-04-13T05:44:33.386Z" alt=""><hr>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>Natural sounds have an overall positive effect&nbsp; on human health. The long term benefits of stress relief&nbsp; and reducing anxiety are numerous including sleep improvements,&nbsp; reduced muscle tension, and an overall better quality of life.</h4><hr><hr><img src="https://cdn-prod-static.heartfulness.org/power_of_sounds_of_nature2_700x176_1230b7df08.jpg?updated_at=2023-04-13T05:46:22.845Z" alt=""><hr>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><img src="https://cdn-prod-static.heartfulness.org/power_of_sounds_of_nature4_700x466_95c584f423.jpg?updated_at=2023-04-13T05:48:29.997Z" alt=""><hr>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>

The power of the sounds of nature

Snoopy

You win

Socrates (470-399 B.C.) was a Greek philosopher from Athens who is considered to be the founder of Western philosophy. He was among the first moral philosophers of the ethical tradition of thought.

Socrate_du_Louvre.jpg

Socrates

Wisdom begins in wonder

True Wisdom

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.

SOFIA-STRIL-REVER.webp

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.

Soham.jpg

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 <a href="https://heartfulness.org/magazine/darshini-patel-textile-art-meditative-weaving" target="_blank" rel="noopener noreferrer">coral reefs</a>. 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

default

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.

sravan-banda.webp

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 <a href="https://heartfulness.org/magazine/greening-the-future-science-care-and-sustainability" target="_blank" rel="noopener noreferrer">World Environment Day</a> 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

Dr. Sreenath is a Conservation Scientist (Taxonomist) at Forests by Heartfulness, Kanha Shanti Vanam. With a Masters and Ph.D. in Plant Sciences, his research has reported over 180 new bryophyte species in Telangana. He has published 28 research articles and presented papers in several seminars.&nbsp;

sreenath-ananthaneni.webp

Sreenath Ananthaneni

<h4 style="text-align:justify;">Dr. SREENATH ANANTHANENI is a conservation scientist and taxonomist at Forests by Heartfulness. Here he introduces the Butterfly Ginger Lily, and some of the rich Hindu mythology that accompanies the lily’s beautiful white, fragrant flowers.&nbsp;</h4>The relationship of plants, their uses in daily life, the environment, and mythology holds significant cultural and medicinal value in most cultures. In the great Indian epic, the Mahabharata, the Butterfly Ginger Lily is associated with a story of conflict between Bhima and Hanuman. This story delves into the connection between nature, mythology, and <a href="https://heartfulness.org/magazine/creativity-and-spirituality" target="_blank" rel="noopener noreferrer">spirituality</a>, highlighting the sacredness of the flower.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/fragrant_flower2_4436a6cebe.webp" alt="fragrant-flower2.webp"></figure>The Butterfly Ginger Lily, Saugandhika, Hedychium coranarium, also known as the white ginger lily, is a beautiful and fragrant flower found in the Eastern Himalayas of North-east India and in high altitudes of the Western ghats. The flowers are white, fragrant, and resemble a butterfly. They give way to showy seed pods, full of bright red seeds.The young shoots and flowers are edible, and are used for flavoring. The root is cooked and eaten. The mashed stem is used to treat cuts and swelling. The rhizomes and stems are traditionally used to relieve headache. The seeds are aromatic and relieve flatulence.<hr><h4 style="text-align:center;">The flowers are white, fragrant,&nbsp; and resemble a butterfly.&nbsp; They give way to showy seed pods, full of bright red seeds.&nbsp;</h4><hr>The flower that caused a war between Bhima and Hanuman.There is a period during the story of the Mahabharata when the Pandavas were exiled to the forest. During the 12th and final year of that exile, Arjuna went away to do penance, while his wife, Draupadi, accompanied the remaining Pandavas—Dharmaraja, Bhima, Nakula and Sahadeva. They were walking through a dense forest near the mountain of Gandhamadhana, when a mysterious flower in the shape of butterfly wings, dropped by an unseen bird, gently fell at Draupadi’s feet. The flower exuded the sweetest fragrance, captivating Draupadi’s senses.Intrigued by the beauty of the flower, Draupadi searched the surrounding forest for more blossoms to offer Arjuna upon his return. When she could not find more, she turned to the Pandavas, in particular Bhima, with his unmatched strength. Draupadi requested him to go and gather them.Immediately Bhima started the journey toward the Ghandhamadana Parvata, passing through hills and forests until he reached an area where the cursed Gandharva maiden, Saudhamini, and the sacred Saugandhika flowers were under the protection of Lord Hanuman. While Hanuman was deep in meditation, Bhima began plucking the flowers. Saudhamini tried to stop him, but Bhima ignored her and continued gathering the flowers.When Hanuman came out of <a href="https://heartfulness.org/magazine/the-benefits-of-meditation" target="_blank" rel="noopener noreferrer">meditation</a>, a war of words began between them, which quickly escalated into a physical battle. Narada witnessed the conflict and tried to intervene, but his attempts were in vain. The combat grew fiercer every moment, and the vibrations of their clash were so intense they shook all the fourteen lokas (worlds). The devas in the Devaloka, alarmed by the disturbance, inquired about the source of the turmoil. Narada, who had just arrived, explained to the devas, including Kubera, that the cause of this chaos was the fragrant Saugandhika flowers.Narada advised Kubera, “Go immediately to the spot, present the flowers to Bhima with your own hands, release Saudhamini from her curse, and unite her with Nalakubara to calm Hanuman’s wrath. Kubera immediately went to the scene, took the Saugandhika flowers in his hands, and personally handed them to Bhima. He also freed Saudhamini from her curse and arranged for her to be united with Nalakubara, in order to earn the grace of Hanuman.<img src="https://cdn-prod-static.heartfulness.org/fragrant_flower4_088e9f9e87.webp" alt="fragrant-flower4.webp"><h4 style="text-align:justify;">Lord Krishna’s blessings</h4>At that moment, Lord Krishna appeared, offering his divine darshan to both Bhima and Hanuman in their favored forms. Krishna revealed that both were born through the grace of Vayu Deva, and they were brothers. Krishna made Bhima receive the blessings of Hanuman and gave him boons for the Kurukshetra war. Thus, the conflict was peacefully resolved, and both Hanuman and Bhima, united by their common heritage, received divine blessings from Krishna.&nbsp;

War over a fragrant flower

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

<hr class="vertical-space1" />

<h4
 class="block-heading"
 id="h-sriram-raghavendran-shares-some-wise-words-and-personal-experience-of-managing-peer-pressure-when-he-was-at-college"
>
 SRIRAM RAGHAVENDRAN
 shares some wise words and personal experience of managing peer pressure
 when he was at college.
</h4>

<hr class="vertical-space1" />


 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.


<hr class="vertical-space1" />

<hr />

<h4 class="block-heading has-text-align-center">
 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.
</h4>

<hr />

<hr class="vertical-space1" />


 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.”


<hr class="vertical-space1" />

<hr />

<h4 class="block-heading has-text-align-center">
 Illustrations by VIRINAFLORA
</h4>

<hr />

<hr class="vertical-space1" />

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>

Home› Contributors