Ranjani is an educator, researcher, writer, and curriculum developer. She has a doctorate in education, is a mother of three teens, and currently teaches high school math and is the Director of Heartfulness Programs for Schools, USA, that promote social-emotional learning and holistic development of future generations.

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Ranjani Iyer

<h3 style="text-align:center;">DEVELOPING PEACE INSIDE OUT</h3><h4>DR. RANJANI IYER, SYLVIE BERTI-ROSSI, and SHARAT HEGDE from the Peacefulness Movement explore the need for peace with globalization and increasingly rich diversity across the world.&nbsp;</h4>&nbsp;According to the Oxford English Dictionary, “diversity” is defined as “the practice or quality of including or involving people from a range of different social and ethnic backgrounds and of different genders, sexual orientations, etc.” We see diversity as a huge strength in developing creative and critical thinking to promote excellence, efficiency, and overall well-being. This applies to corporates, educational institutions, and other organizations that work collaboratively to utilize diverse perspectives to increase engagement and robust interactions.&nbsp;With diversity comes the need for conflict management due to differences in perspectives, knowledge, and points of view. One of the ways to embrace diversity is to “TAP into Peacefulness” and learn to maintain an attitude of mutual respect, open-mindedness, willingness to listen, and collaborative working in peace.&nbsp;TAP into Peacefulness can build skills to connect within and with each other. By becoming peaceful, by being peace, we radiate peace and become peaceful ambassadors. Here is how to do it:<h4 style="text-align:justify;">1. Take a moment to pause:&nbsp;</h4>Research suggests that the practice of pause helps in creating the space to relate emotions and activates the parasympathetic nervous system to induce the feeling of calmness.&nbsp;<a href="https://hbr.org/2015/02/5-ways-to-become-more-self-aware">Self-awareness</a> lies at the root of strong character, giving us the ability to lead with a sense of purpose, authenticity, openness, and trust.&nbsp;You can use a daily check-in to create self-awareness and develop an inner connection to understand your&nbsp;<a href="https://drive.google.com/file/d/1DNjq_k9BPlW6bh9v2Dg6w5RabuHkbJ0S/view?usp=sharing">feelings and emotions</a>, use the&nbsp;<a href="https://www.mindful.org/the-power-of-pause/">power of pause practice</a> to schedule a one to two minute break in between your busy schedule, or even take an unscheduled short break to avoid mental fatigue. A calm and reflective mind leads to correct thinking and right understanding, that will help you be more efficient, avoid stress and be at peace.&nbsp;<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/TAP_into_Peacefulness2_dfe40483c4.jpg"></figure><h4 style="text-align:justify;">2. Adopt the attitude, be one with yourself:&nbsp;</h4>A positive mindset promotes creativity, empathy, connection, and resilience to overcome difficulties more quickly. Working toward a positive attitude and an attitude to excel, you will connect with self and others by expressing&nbsp;<a href="https://greatergood.berkeley.edu/article/item/how_gratitude_changes_you_and_your_brain">gratitude</a>, heartful&nbsp;<a href="https://6fb734da-c7da-4a3e-97f2-70aba86275fd.filesusr.com/ugd/d7a5fa_63ec707c66824868971e763876c18021.pdf">affirmations</a>, setting short-term and long-term goals, working towards them, and creating a community that offers a sense of belonging. Finding time to reflect, relax, and rejuvenate opens up space for reflective thinking as well as prioritizes self-care.&nbsp;<a href="https://www.lybrate.com/topic/heartfulness-meditation-how-it-is-beneficial/2d8cb243d75765dce2379d82fddaf777">Heartfulness practices</a> take us on an inner journey, and that journey starts in the heart as we develop the 5 Cs of Contentment, Calm, Compassion, Courage, and Clarity, which are the foundation of our mental, emotional, and social intelligence.<h4 style="text-align:justify;">3. Practice peace, your way:&nbsp;</h4>A variety of resources and intentional ways to practice peace can be utilized to connect with the heart and think peaceful thoughts that can promote peace from the inside out.&nbsp;Peace is our true nature and, when we connect with peace within ourselves, we radiate it to others and to our environment.&nbsp;<a href="https://www.peacefulness.org/">Peaceful Intentions</a> will give you time to center and ground yourself, connect to your heart, and finally choose an intention. Silently repeat the words of the intention, and go slowly enough that you can both imagine and feel its true meaning. Let it spread to everything and everyone around you.<figure class="image"><img src="https://cdn-prod-static.heartfulness.org/Hand_ebebb9124c.webp"></figure>Everyone can benefit by learning ways to tap into peace, as it promotes interconnectedness and inclusion that help us to handle conflicts and collaborate in a more empathetic and effective way. In this complex world, as new perspectives are developed, they can provide better opportunities for innovation, creativity, and problem-solving.

TAP into Peacefulness  

Ranjani is an educator, researcher, writer, and curriculum developer. She has a doctorate in education, is a mother of three teens, and currently teaches high school math and is the Director of Heartfulness Programs for Schools, USA, that promote social-emotional learning and holistic development of future generations.

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

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Ranjani Iyer and Jayaram Thimmapuram

<h4 class="block-heading"
 id="h-dr-ranjani-iyer-and-dr-jay-thimmapuram-encourage-contemplative-practices-to-combat-loneliness-they-also-share-other-easy-ways-we-can-adopt-to-ensure-we-don-t-give-in-to-loneliness">
 DR. RANJANI
 IYER
 and
 DR. JAY THIMMAPURAM
 encourage contemplative practices to combat loneliness. They also share
 other easy ways we can adopt to ensure we don’t give in to
 loneliness.
</h4>

<hr class="vertical-space1" />


 There is an innate need in all of us to be connected. But when there is a gap
 between the innate longing to be connected and the actualization, loneliness
 can result. While many of us associate loneliness with being alone, it is not
 the only cause of feeling lonely. While being alone may predispose us to
 feeling lonely, many studies show that the perception of loneliness is much
 higher in the younger generations.



 Young people are the most digitally connected. Digital connection outweighs
 personal connection. In a recent survey conducted by CIGNA, Generation Z was
 found to be one of the loneliest generations. What does this tell us? That it
 is not just about the number of people we are connected to on social media; it
 is about the meaningfulness and depth of these connections. Data point to the
 fact that even if we relate to one person and that connection is deep and
 meaningful, it can be an antidote to loneliness. Even a connection with pets
 can be helpful.&nbsp;&nbsp;



 Interestingly, even children and young adults are subjected to this perception
 of loneliness.&nbsp;Many high schoolers, while surrounded by people, still
 feel lonely. Studies suggest that chronic loneliness in generation Z has links
 to health issues such as anxiety, depression, substance abuse, self-harm, and
 even heart conditions.


<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center block-heading">
 In the meditation process,
 when we gently close our eyes and connect
 to an inner sublime state within our hearts, a gradual change occurs
 in the inner landscape, and our relationship with ourselves becomes
 harmonious.
</h4>

<hr />

<hr class="vertical-space1" />


 In 2020, a team of high schoolers created a 4-week program to engage with
 their peers and build a community focused on self-care. With quarantine and
 social isolation leading to increased perceptions of loneliness in this age
 group, a study was conducted to focus on the impact of the self-care program
 on levels of loneliness in the students. The participants received an
 E-portfolio that included daily activities for self-care and guided
 Heartfulness practices. They also participated in four webinars, focusing on
 stress-management, positivity, improving sleep quality by aligning with
 circadian rhythms, and setting goals using self-observation.&nbsp;



 This short program of self-care tools led to decreasing loneliness scores in
 the participants, and opened a new valley of possibilities to help our young
 children combat loneliness. A follow-up study, extended to three schools
 globally, has shown that this self-care program could help decrease loneliness
 and anxiety and improve life satisfaction in teens and adults, thus improving
 the health and well-being of the whole school community.


<hr class="vertical-space1" />

<div class="block-image">
 <figure>
 <img decoding="async" width="600" height="747" alt="loneliness2" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/loneliness2_323cd2a5aa.jpg?updated_at=2023-04-12T10:14:55.833Z" />
 </figure>
</div>

<hr class="vertical-space1" />


 While many people experience loneliness, healthcare professionals are some of
 the most prone to loneliness. In a study conducted at Well Span York hospital,
 half the healthcare professionals, including the physicians and advanced
 practice providers, felt lonely. While there are many strategies, including
 improving social connections and engaging in activities that provide
 meaningful, pleasant enjoyment, other strategies may also help. One of these
 is Heartfulness Meditation, as loneliness is not only about our connection
 with others, but also about the relationship we have with ourselves. If that
 inner connection is harmonious, it can facilitate a feeling of connection even
 in the absence of significant outer changes. In the meditation process, when
 we gently close our eyes and connect to an inner sublime state within our
 hearts, a gradual change occurs in the inner landscape, and our relationship
 with ourselves becomes harmonious. The resulting inner connection can
 facilitate a connection with the outer world.



 In this study, sleep data were also measured. Previous studies have shown that
 the practice of Heartfulness Meditation improves sleep patterns. A well-rested
 mind is better able to socialize, where as a poorly-rested mind may not be so
 willing to interact with others. If we facilitate rest for the mind, we can
 reduce the perception of loneliness. In this study, for&nbsp;the weekly
 offering of Heartfulness, an introduction was given to the participants. The
 UCLA Loneliness Scale and Pittsburgh Sleep Quality Index were used to measure
 loneliness and sleep.



 Four weeks of Heartfulness Meditation practice resulted in a reduction in the
 perception of loneliness and an improvement in the perception of sleep. While
 this is encouraging, loneliness may also need to be addressed in all possible
 ways.&nbsp;


<hr class="vertical-space1" />

<div class="block-image">
 <figure>
 <img decoding="async" width="700" height="601" alt="infographic-loneliness" class="has-img-center lazyload"
 src="https://cdn-prod-static.heartfulness.org/infographic_loneliness_afe795cb68.jpg?updated_at=2023-04-12T10:16:25.321Z" />
 </figure>
</div>

<hr class="vertical-space1" />

<h4 class="block-heading">
 References:&nbsp;
</h4>


 Iyer, R.B., S. Vadlapudi, L. Iyer, V. Kumar, L. Iyer, P. Sriram, R. Tandon, Y.
 Morel, H. Kunamneni, S. Narayanan, A. Ganti, S. Sriram, R. Tandon, S.
 Sreenivasan, S. Vijayan, and P. Iyer, 2022. Impact of the Heartfulness program
 on loneliness in high schoolers: Randomized survey study.
 Applied Psychology: Health and Well-being, 10.1111/aphw.12360.



 Thimmapuram, J., R. Pargament, T. Bell, H. Schurk, and D.K. Madhusudhan, 2021.
 Heartfulness meditation improves loneliness and sleep in physicians and
 advance practice providers during COVID-19 pandemic.
 Hospital Practice (1995), 49(3), 194–202.


<hr class="vertical-space1" />

<hr />

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

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