TP Narayanan

Jayakumar Kalyanasundaram

Gigi

Becky

Priya Sriram

Subhangee is a college student from Kolkata, India. Her story won second prize for college students (19 to 25 years) in the Heartfulness International Essay Competition 2021.

Subhangee Ghosh

<h4
  id="h-subhangee-ghosh-is-a-college-student-from-kolkata-india-she-tells-the-inspiring-story-of-her-father-who-overcame-all-obstacles-of-childhood-blindness-to-help-others-this-story-won-subhangee-second-prize-for-college-students-19-to-25-years-in-the-heartfulness-international-essay-competition-2021">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #9b51e0">SUBHANGEE
      GHOSH</mark>
    is a college student from Kolkata, India. She tells the inspiring story of
    her father, who overcame all obstacles of childhood blindness to help
    others. This story won Subhangee second prize for college students (19 to 25
    years) in the Heartfulness International Essay Competition 2021.</strong>
</h4>

<hr class="vertical-space1" />

<p>
  To some people he is their God, to some he is their hero. He effortlessly
  plays the role of brother, friend, husband, etc. And to me he is my
  larger-than-life father, whose capacity and willingness to help others never
  ceases to amaze me.
</p>

<p>
  At the age of 10, my father lost his eyesight in an accident. Overnight he
  became a burden to his family. Incidentally, my father has become successful
  and has come so far in life because of an act of kindness by one of his
  relatives. He likes to tell people that he considers his blindness to be a
  blessing in disguise because otherwise he would never have helped so many
  people. And he tells me that teaching is his passion and helping people his
  obsession.
</p>

<p>
  Throughout the years, my father has helped countless visually-impaired boys
  and girls in different capacities. By profession he is a teacher, and for the
  last ten years he has been the principal of a school for blind children. In
  his professional capacity he has mentored many a boy on career development,
  many of whom have become very successful in life, and guided parents on how to
  understand their child’s special needs. As a result, he has &nbsp;helped those
  children to have a safe and happy upbringing.
</p>

<p>
  My father is also the secretary of an NGO, which runs solely for the welfare
  of visually-impaired people, providing scholarships for education, and
  establishing a home where blind students can stay free of charge, etc. He is
  like a one-man army when it comes to helping others. He always says that,
  whenever he goes somewhere alone to do good work, someone or the other is
  always there to help him and make his journey smooth. He believes it is God’s
  way of looking out for him.
</p>

<p>
  In early 2020, my father became gravely ill. When he came home, he told people
  that maybe God saved him because he had some unfinished work. Those words were
  soon to come true. Soon after the pandemic started, my father got a call from
  a blind hawker saying that he was having difficulty in making ends meet
  because he had lost his source of income when the local trains stopped
  running. My father sent him some money. Soon after, a few more people called
  with the same issue, and he did likewise. When the news spread of my father’s
  help, he started getting 100 calls a day from people all having the same
  issue. This made him seriously think about how to resolve this issue. He
  started the program, “Relief Distribution to Blind Hawkers.”
</p>

<p>
  He approached his friends, friends of friends, other NGOs, corporates, etc.,
  and through his efforts he was able to procure 15,000,000 rupees in cash and
  food items for distribution. In 2020 and 2021 he provided relief to
  approximately 2,000 blind hawkers and their families in 14 districts of West
  Bengal. But my father does not believe in doing things on a small scale. He
  not only gave these hawkers relief but procured for them items to start their
  business again. Also, he organized a free-of-charge vaccination drive for
  blind people who were not able to get vaccinated by themselves.
</p>

<p>
  And the most praiseworthy fact is that my father has co-morbidity, and he was
  not at all deterred to volunteer in the field. Along with one of his
  colleagues, he went out every Sunday with a minivan carrying the relief
  materials, and directly handed over the items to people.
</p>

<p>
  Helen Keller was an amazing lady who is one of my father’s inspirations. She
  said, “The best and most beautiful things in the world cannot be seen nor even
  touched, but just felt in the heart.” My father may not be able to see it, but
  I believe he feels the respect that people have in their heart for him, the
  pride his family feels in their heart for him, and the love and admiration I
  have in my heart for him.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
  “<mark style="background-color: rgba(0, 0, 0, 0); color: #9b51e0">The best and most
    beautiful things in the world <br />cannot be seen nor
    even touched, <br />but just felt in the heart.</mark>“<br /><em>Helen Keller</em>
</h4>

<hr />

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most-beautiful-things-768x333.jpg

The most beautiful things

Priya S

Liaa

Vidya S

Drashti

Nicole has 23 years of experience in education. Her drive comes from her commitment to providing the best quality education for all students at Novi High School and beyond. She was honored as the Michigan Secondary Principal of the Year in March 2022 by the Michigan Association of Secondary School Principals and the Michigan Association of Student Councils and Honor Societies.

Lina is a senior at Novi High School. She leads the Student Mental Health Committee and is an aspiring medical professional and programmer, interested in solving problems at the intersection of mental health, epigenetics, and computer science. She enjoys meditating daily and listening to Taylor Swift. She has conducted and published research to explore noninvasive ways to address mental health disorders in teenagers.

Priya is a junior at Novi High School. She is an aspiring scientist interested in mental health and building inclusive community platforms for free and creative expression. She loves playing the piano and singing in her free time. She is an avid member of the student council and volunteers her time to help others. She loves solving problems by developing apps and conducting research to explore the impact of technology in mental health.

Nicole Carter, Lina Iyer, and Priya Iyer

<h4>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #49b30b">NICOLE
            CARTER</mark>
        is Michigan’s “High School Principal of the Year, 2022.” Nicole and two of
        her students,
        <mark style="background-color: rgba(0, 0, 0, 0)" class="has-luminous-vivid-orange-color">LINA
            IYER</mark>
        and<mark style="background-color: rgba(0, 0, 0, 0)" class="has-luminous-vivid-amber-color">
        </mark><mark style="background-color: rgba(0, 0, 0, 0); color: #dca40a">PRIYA
            IYER</mark>, share how they have been ensuring that Novi High School is a place where
        students feel they belong.</strong>
</h4>

<hr class="vertical-space1" />

<h4 class="has-text-align-center">
    “Keep your face to the sunshine, and you cannot see a shadow.”<br /><em>Helen Keller</em>
</h4>

<hr class="vertical-space1" />

<p>
    <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #49b30b">NC:</mark>
    </strong>Fostering positivity and creating opportunity for self-care in schools can
    help the school community rise above challenges.&nbsp;As the principal of Novi
    High School, Michigan, I have the responsibility of setting a positive tone,
    and developing a school culture where students feel seen, heard, and valued.
    &nbsp;
</p>

<p>
    I use intentionality to inspire students, staff, and the community. We begin
    every day with “It’s another great day to be a Novi Wildcat.” This simple
    phrase reminds everyone how special it is to be a member of this incredible
    learning community.
</p>

<p>
    We strive to make our large, comprehensive high school feel small by
    incorporating an advisory circle practice every Tuesday. Developing a safe,
    secure learning environment lends to the social and emotional well-being of
    our students. We prioritize it at the same level as academics. Studies show
    that students who feel they belong achieve a higher level of success.&nbsp;
</p>

<p>
    Fostering positivity has significant and impactful benefits on the mind. It
    creates a sense of optimism and self-encouragement. MRI scans of the brain
    show evidence of increased neural pathways and brain usage where neural
    activity has increased as a benefit of practicing positive affirmations to
    foster happiness.
</p>

<p>
    The results from a research study conducted by the Palo Alto Research Center
    and the Computer Science Department of the University of California at Santa
    Cruz, on fostering positivity, concluded that individuals who were initially
    self-affirmative completed a larger percentage of their goals compared with
    those who had no initial self-affirmation.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
    <strong><mark style="background-color: rgba(0, 0, 0, 0)" class="has-vivid-red-color">Fostering
            positivity has significant and </mark><br /><mark style="background-color: rgba(0, 0, 0, 0)"
            class="has-vivid-red-color">impactful benefits on the mind. </mark><br /><mark
            style="background-color: rgba(0, 0, 0, 0)" class="has-vivid-red-color">It creates a sense
            of optimism </mark><br /><mark style="background-color: rgba(0, 0, 0, 0)"
            class="has-vivid-red-color">and self-encouragement.</mark></strong>
</h4>

<hr />

<hr class="vertical-space1" />

<h4>
    <strong><mark style="background-color: rgba(0, 0, 0, 0)"
            class="has-luminous-vivid-orange-color">How can we foster positivity in our
            lives?</mark></strong>
</h4>

<p>
    <mark style="background-color: rgba(0, 0, 0, 0)" class="has-vivid-cyan-blue-color"><strong>LI and
            PI:</strong></mark>
    One way is through positive affirmations – statements and phrases that empower
    and support us. By practicing self-affirmation, we can look at our different
    aspects in a positive way. We also become better at adjusting to new
    situations.
</p>

<p>
    Positive affirmations can be used to motivate yourself, encourage positive
    changes in your life, and boost your self-esteem by describing how you want to
    be, or how you want your circumstances to be.&nbsp;
</p>

<p>
    For instance, heartful affirmations can be used to strengthen the positive
    traits of the heart. These affirmations help you become centered, relaxed, and
    open. When you connect internally, you are better able to connect externally
    to everyone and everything around you.&nbsp;
</p>

<p>
    Keep a Gratitude Journal to write about things or people that you are grateful
    for. You will focus more on the positive aspects of your life. There is no
    wrong way to do it! Writing for just 15 minutes a few times a week and being
    consistent about it will have a significant impact on your life.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
    <strong><mark style="background-color: rgba(0, 0, 0, 0)" class="has-vivid-red-color">When you
            connect internally, </mark><br /><mark style="background-color: rgba(0, 0, 0, 0)"
            class="has-vivid-red-color">you are better able to connect externally </mark><br /><mark
            style="background-color: rgba(0, 0, 0, 0)" class="has-vivid-red-color">to everyone and
            everything around you.</mark></strong><mark style="background-color: rgba(0, 0, 0, 0)"
        class="has-vivid-red-color">&nbsp;</mark>
</h4>

<hr />

<h4>
    <strong><mark style="background-color: rgba(0, 0, 0, 0)" class="has-luminous-vivid-orange-color">U
            matter</mark></strong>
</h4>

<p>
    At our school, we try to foster positivity and self-care through the Student
    Mental Health Committee, which began in 2016 with the support of our
    principal, Ms. Nicole Carter. It spreads awareness about mental health among
    our student community, and increases a sense of compassion among students, to
    reduce the social stigma surrounding mental illness, and to help the students
    maintain physical, mental, and emotional balance.
</p>

<p>
    One of the main events we hold every year is the “U Matter Week.” It is a week
    filled with activities so that the staff and students feel like they are the
    priority. Throughout the week, each day has a theme that represents an idea
    about mental wellness. This, in turn, serves to raise awareness.
</p>

<hr class="vertical-space1" />

<div>
    <figure>
        <img decoding="async" width="700" alt="" class="lazyload w-100 has-img-center"
            src="https://cdn-prod-static.heartfulness.org/U_Matter2_700x466_b257f11fdb.jpg?updated_at=2023-04-13T10:36:51.984Z" />
    </figure>
</div>

<hr class="vertical-space1" />

<h4>
    <strong><mark style="background-color: rgba(0, 0, 0, 0)"
            class="has-luminous-vivid-orange-color">Mental health</mark></strong>
</h4>

<p>
    We conduct a multitude of activities, at lunchtime and after school, to help
    students relieve stress and maintain physical, emotional, and mental
    well-being. These activities include tying friendship bracelets, playing with
    puppies, and listening to motivational speakers.&nbsp;&nbsp;&nbsp;
</p>

<p>
    This year, we ended our week with the “Crush the Stigma” event. Students wrote
    down their stressors, challenges, and things that were weighing on them on
    three cars. Eventually, they saw the cars crushed at the end of the week. The
    purpose of this event was to help students anonymously vent things that were
    bothering them.
</p>

<p>
    After the Oxford shooting last year(at a neighboring school), many students
    had difficulty managing the new level of anxiety. They felt uneasy coming to
    school. We wanted to do something, so we held a Self-care Week, which gave
    students the time and opportunity to try out different mental health
    activities. We also encouraged them to try out Heartfulness tools.&nbsp;
</p>

<p>
    Earlier this year, we conducted an Institutional Review Board approved study
    at our school to explore the impact of self-care programs on students and
    staff; to see the effects of these programs on anxiety, life satisfaction, and
    loneliness, using widely accepted scales. A total of 44 individuals
    participated.
</p>

<p>
    The study showed a significant decrease in levels of anxiety and loneliness,
    as well as increased life satisfaction scores in those trying the Heartfulness
    tools from weeks 0 to 4,and this was maintained through weeks 4 to 8. In the
    control group, there were no significant changes from weeks 0 to 4, but a
    significant decrease in the levels of anxiety and loneliness and increase in
    life satisfaction scores from weeks 4 to 8.&nbsp;
</p>

<h4>
    <strong><mark style="background-color: rgba(0, 0, 0, 0)"
            class="has-luminous-vivid-orange-color">Looking ahead</mark></strong>
</h4>

<p>
    We are looking forward to working with our school community, and inspiring
    other schools to enhance the learning experience of every student, while
    giving them a safe, positive, and caring environment in which to grow.
</p>

<hr />

<hr class="vertical-space1" />

<p class="has-black-color has-text-color"><strong>References:</strong></p>

<p>
    Cascio, C.N., M.B. O’Donnell, F.J. Tinney, M.D. Lieberman, S.E. Taylor, V.J.
    Strecher, E.B. Falk, 2016. Self-affirmation activates brain systems associated
    with self-related processing and reward and is reinforced by future
    orientation. <em>Soc Cogn Affect Neurosci.</em>Apr, 11(4):621-9. doi:
    10.1093/scan/nsv136.&nbsp;<a
        href="https://www.google.com/url?q=https://www.google.com/url?q%3Dhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/%26amp;sa%3DD%26amp;source%3Deditors%26amp;ust%3D1668000920231478%26amp;usg%3DAOvVaw2wG7OZt2M_vsteHisBL_C8&amp;sa=D&amp;source=docs&amp;ust=1668000920239363&amp;usg=AOvVaw1nTJUKIrcQ3rT62hverMRG">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4814782/</a>
</p>

<p>
    Springer, A.,&nbsp;A. Venkatakrishnan,&nbsp;S. Mohan,&nbsp;L. Nelson,&nbsp;M.
    Silva,&nbsp;P. Pirolli, 2018.<br />Leveraging Self-Affirmation to Improve
    Behavior Change: A Mobile Health App Experiment.
    <em>JMIR Mhealth Uhealth</em>, 6(7):e157. doi:&nbsp;<a href="https://doi.org/10.2196/mhealth.9151" target="_blank"
        rel="noreferrer noopener">10.2196/mhealth.9151</a>&nbsp;
</p>



large_U-Matter1.jpg

medium_U-Matter1.jpg

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U matter

Priya Shinde

Poonam Dubey

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.

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">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #e43425">DR. RANJANI
      IYER</mark>
    and
    <mark style="background-color: rgba(0, 0, 0, 0); color: #3c54a5">DR. JAY THIMMAPURAM</mark>
    encourage contemplative practices to combat loneliness. They also share
    other easy ways we can adopt to ensure we don’t give in to
    loneliness.</strong>
</h4>

<hr class="vertical-space1" />

<p>
  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.
</p>

<p>
  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;
</p>

<p>
  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.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center block-heading">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #dba329">In the meditation process,
    when we gently close our eyes <br />and connect
    to an inner sublime state within our hearts, <br />a gradual change occurs
    in the inner landscape, <br />and our relationship with ourselves becomes
    harmonious.</mark>
</h4>

<hr />

<hr class="vertical-space1" />

<p>
  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;
</p>

<p>
  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.
</p>

<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" />

<p>
  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.
</p>

<p>
  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.
</p>

<p>
  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;
</p>

<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">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #e43425">References:&nbsp;</mark>
</h4>

<p>
  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.
  <em>Applied Psychology: Health and Well-being</em>, 10.1111/aphw.12360.
</p>

<p>
  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.
  <em>Hospital Practice</em> (1995), 49(3), 194–202.
</p>

<hr class="vertical-space1" />

<hr />

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

<hr />

large_loneliness1.jpg

medium_loneliness1.jpg

small_loneliness1.jpg

thumbnail_loneliness1.jpg

loneliness1.jpg

Loneliness: a silent epidemic

M R Shambhavi

Baisakh Gupta

Eddie is a yoga instructor from NYC, an author, a researcher, and has created two apps, The Breathing App and Yoga 365. He is the co-founder of the Urban Yogis, and is on the board of the Black Yoga Teachers Alliance. His latest book is One Simple Thing, a New Look at the Science of Yoga and How It Can Change Your Life.

Eddie Stern

<h4 class="block-heading"
  id="h-eddie-stern-explores-the-3-basic-attitudes-that-shape-the-way-we-form-a-relationship-with-the-inner-self-in-yoga-eddie-is-the-co-founder-of-the-urban-yogis-and-is-on-the-board-of-the-black-yoga-teachers-alliance-his-latest-book-is-one-simple-thing-a-new-look-at-the-science-of-yoga-and-how-it-can-change-your-life-he-has-also-created-two-apps-the-breathing-app-and-yoga-365">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #894d9e">EDDIE STERN</mark>
    explores the 3 basic attitudes that shape the way we form a relationship
    with the inner self in yoga. Eddie is the co-founder of the Urban Yogis, and
    is on the board of the Black Yoga Teachers Alliance. His latest book is
    <em>One Simple Thing, a New Look at the Science of Yoga and How It Can Change
      Your Life.</em>
    He has also created two apps:&nbsp;The Breathing App&nbsp;and&nbsp;Yoga
    365.</strong>
</h4>

<hr class="vertical-space1" />

<p>
  Yoga is perhaps one of the earliest self-care practices presented in a
  systematic way. But self-care in yoga is a little different from the way we
  currently think of self-care, because it is care for our inner consciousness.
  It is the quest to discover the deepest understanding of who we are, what our
  purpose is, and what we are doing here during our short time on Earth.
</p>

<p>
  When we care for our innermost nature, which is one of the things that
  meditation teaches, other aspects of our life can fall into place. We sleep
  better, eat better, relate better, and act better. It is a top-down approach
  to healing.
</p>

<p>
  Take sleep, for example: we don’t try to sleep better, but we try to form a
  relationship with the person within who is sleeping. Better sleep is a result
  of that relationship. Meditation brings us into contact with the person within
  us – the consciousness within us – that is present while eating, sleeping,
  acting, and relating, so that all these activities become imbued with
  consciousness, and are no longer compulsive.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="700" height="723" alt="caring-self-all2" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/caring_self_all2_03d715f663.jpg?updated_at=2023-04-12T10:24:15.002Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  Ancient yoga texts discuss three basic attitudes that drive how we form a
  relationship with our inner self. Each is described as
  a&nbsp;<em>bhavana</em>. Bhavana&nbsp;is often translated as mood or emotion,
  but it is more specifically a mood or emotion that accompanies an action. For
  example, one day you might learn a yoga pose that brings you great joy, or a
  sense of freedom or lightness. When that happens, you consciously attach that
  feeling to the action. Each time you do that posture, you can recall the
  feeling associated with it, until the two become interconnected, and each time
  you do that pose, it brings joy. The same is true with ritual, prayer, work,
  creativity, and meditation. The mood we bring to any practice is highly
  important, and when the mood and action become indelibly connected, we will
  always enter into that expanded state as we perform the actions. Then all
  actions become devotional.
</p>

<p>
  All too often, we get bored, are tired, have stuff to do, or are rushing to
  get things done. Sometimes we are simply goal-oriented and miss the sweetness
  of the practice. So, to recall the&nbsp;bhavana&nbsp;as we do a practice is
  one of the first tunings of consciousness that takes place as we
  transform.&nbsp;
</p>

<p>
  Here are 3 key&nbsp;bhavanas&nbsp;inspired by one of my professors, Dr. Karuna
  Nagarajan:&nbsp;
</p>

<h4 class="block-heading">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #894d9e">1. Adopt the
      opposite attitude to a negative thought or emotion</mark></strong>
</h4>

<p>
  <strong>This is known as <em>pratipaksha bhavana</em></strong>. If you feel anger, try to replace it with tenderness.
  If you feel jealousy,
  try to replace it with sympathetic joy. Easier said than done, but nobody said
  yoga was easy!&nbsp;Pratipaksha bhavana&nbsp;is featured in the Yoga
  Sutras.&nbsp;
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="400" height="400" alt="caring-self-all3" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/caring_self_all3_86888d6fee.jpg?updated_at=2023-04-12T10:25:21.562Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<h4 class="block-heading">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #894d9e">2. Observe your
      emotions, don’t get lost in them</mark></strong>
</h4>

<p>
  <strong>This is known as <em>saakshi bhavana</em></strong>. Things are going to come up, and we all know by now not to
  push them away.
  Observe them, and they gradually lose their energy and power, and we also
  learn something from them.
</p>

<p>
  Remember, you are the observing awareness, not your thoughts. You wouldn’t
  know you were having a thought, or an emotion, unless something was there to
  observe it. So, consciously practicing witness-awareness throughout the day is
  a great practice, and good for our overall mental and emotional
  well-being.&nbsp;&nbsp;
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="400" height="400" alt="caring-self-all4" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/caring_self_all4_58c05f6d98.jpg?updated_at=2023-04-12T10:26:08.636Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<h4 class="block-heading">
  <strong><mark style="background-color: rgba(0, 0, 0, 0); color: #8a4d9e">3. Understand that
      nothing is permanent</mark></strong>
</h4>

<p>
  <strong>This is known as <em>anitya bhavana</em></strong>. The only certainty is change. So, practice with an
  equilibrium of mind, and
  also practice having equilibrium of mind. This is described in many places in
  the Yoga Sutras and is what happens when success in asanas occur. We become
  balanced and able to withstand the ups and downs of life,
  the&nbsp;<em>dvandvas,</em>&nbsp;or pairs of opposites.
</p>

<p>
  The ability to withstand change is to know and expect that change will come,
  so we don’t need to be surprised by it. We just need to be strong enough to
  deal with it.&nbsp;
</p>

<p>
  Each of these can act as an anchor. See what happens when you recall any of
  these at some point during the day, as well as during your practice. When we
  consciously implement&nbsp;these ideas in our spiritual practice, they can be
  there for us in our life practices as well.&nbsp;When we care for the inner
  Self, it is the highest type of self-care, one that reverberates through all
  aspects of our life.
</p>

<hr class="vertical-space1" />

<div class="block-image">
  <figure>
    <img decoding="async" width="400" height="400" alt="caring-self-all5" class="has-img-center lazyload"
      src="https://cdn-prod-static.heartfulness.org/caring_self_all5_01dcd0eb2c.jpg?updated_at=2023-04-12T10:26:50.943Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<hr />

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

<hr />

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caring-self-all1.jpg

Caring for the self in all

Edward de Bono

medium_quote-creativity-dec22-768x503.jpg

small_quote-creativity-dec22-768x503.jpg

thumbnail_quote-creativity-dec22-768x503.jpg

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Creativity leads to progress

LACLAU Angele

Ashok Deobhakta

somashekhar rajur

Sandhya Nikil

Renu Bishnoi

Rajesh Singh Rajput

Dr .G.karuna

Kunal is a clinician in the field of infectious diseases in Dayton, Ohio. He is also medical director of employee health for Kettering Health Network and director of the antimicrobial stewardship program at So in Medical Center. He is involved in research projects on the effect of Heartfulness Meditation on lifestyle.

Kunal Desai

<h4><strong><mark style="background-color:rgba(0, 0, 0, 0);color:#00aeef">KUNAL DESAI</mark> is
    an infectious diseases clinician from Ohio, whose research highlights the relationship between gut microbes and
    health. He explores how an imbalanced gut microbiome can affect our immune system, leaving us vulnerable to disease
    – physical and mental. Inner harmony is key, he suggests, and meditation can help us achieve It.</strong></h4>

<hr class="vertical-space1" />

<p>
  Various events and life experiences teach us and help us evolve, if we accept
  them with an open heart and a contemplative mind. All of us have experienced
  how a subtle single-celled microbe can influence the entire humanity
  –Covid-19. The pandemic not only impacted our physical health; it tested our
  mental strength and well-being. We clearly noticed a significant rise in
  mental health problems during and after the pandemic. As an infectious
  diseases specialist and a seeker embarking on a spiritual journey, I witnessed
  this pandemic unfolding from a different vantage point. It led me to an
  obvious question: what can we learn from this experience? What message does
  this subtle microbe have for us?
</p>

<p>
  Let us first explore some science! We may not like microbes, but we are home
  to millions of them, primarily in the gut, known as the gut microbiome. Many
  chronic lifestyle diseases, including cardiovascular disease, diabetes, and
  obesity, are considered risk factors for severe infections such as
  Covid-19,and studies have shown a clear link between these health problems and
  a disturbance in homeostasis among gut microbes, defined as dysbiosis.<sup>1</sup>
  It can be understood simply as a “subtle disturbance in a harmonious
  relationship among widely diverse colonies of microbes.” Have you ever had a
  nervous stomach when you were stressed or anxious? We have all experienced how
  our mental state impacts our gut at one time or another. In fact,
  psychological stress is considered to be one of the most common causes of gut
  dysbiosis. Research has now described a link between the gut microbiome and
  mental health problems in the context of the Gut-Microbiome-Brain axis.<sup>2</sup>
  The millions of microbes present within us seem to react subtly to our
  thoughts and emotions, positively or negatively, resulting in significant
  physiological and immunological changes. These changes influence mental and
  physical health.
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #00aeef">The millions of microbes
    present within us <br />seem to react subtly to
    our thoughts and emotions, <br />positively or negatively, resulting in
    significant physiological <br />and immunological changes. These changes
    influence mental <br />and physical health.</mark>
</h4>

<hr />

<hr class="vertical-space1" />

<p>
  When we carefully observe the spectrum of Covid-19 infections, we see that the
  degree of immune response to the virus determines the severity of the illness
  to a large extent. Studies have shown that gut dysbiosis contributes to a
  dysregulated immune response to Covid-19.<sup>2</sup> An optimal immune
  response is vital in fighting such infections with or without vaccines. Based
  on scientific evidence, we can deduce that pre-illness health status and
  stress, and the anxiety associated with the disease play a considerable role
  in the outcome of many illnesses.
</p>

<p>
  So, how does this science help us? What is the message from the Covid-19
  microbe? Unexpected events, illnesses, and difficulties, small or big, are
  inevitable. In his book, <em>As a Man Thinketh</em>, James Allen explains,
  “Anxiety quickly demoralizes the whole body, and lays it open to the entrance
  of disease.” We can certainly strive to improve our response to such
  challenges.
</p>

<p>
  Entrepreneur and author Jack Canfield gives us a simple equation:<br />Event +
  Response= Outcome.
</p>

<p>
  Psychological and emotional well-being are not only vital in maintaining good
  health, but also impact the outcome of an unexpected physical alignment. It is
  only wise to learn techniques to maintain emotional balance as a caregiver or
  patient. An inner state of balance and harmony is a hallmark of our
  psychological and emotional well-being.
</p>

<p>
  The simple practice of Heartfulness Meditation has helped me maintain this
  inner state of balance during both challenging and good times. It allows me to
  access inner resources to cultivate poise, leading to calm amidst crisis and
  chaos. Don’t we all seek such a state of mind?
</p>

<p>
  We conducted a study during the Covid-19 pandemic where we assessed the
  effects of an 8-week Heartfulness Meditation practice on psychological
  well-being, as measured by the level of stress, sleep quality, and subjective
  experiences.<sup>3</sup> Interestingly, when we asked how worried the
  participants were about acquiring Covid themselves or in their families during
  the study period, no change was noted during the 8 weeks. We did observe,
  however, a significant stress reduction and improved sleep quality.
  Participants were also able to cultivate inner peace and resilience. Only a
  few weeks of Heartfulness practice helped to change the “R = Response” to the
  event or crisis.&nbsp;
</p>

<hr class="vertical-space1" />

<hr />

<h4 class="has-text-align-center">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #00aeef">An inner state of balance
    and harmony<br />is a hallmark of our
    psychological<br />and emotional well-being.</mark>
</h4>

<hr />

<hr class="vertical-space1" />

<div>
  <figure>
    <img decoding="async" width="600" height="821" alt="" class="mx-auto d-block lazyload has-img-center"
      src="https://cdn-prod-static.heartfulness.org/message_from_microbe2_29d51f3c30.jpg?updated_at=2023-04-13T04:20:18.019Z" />
  </figure>
</div>

<hr class="vertical-space1" />

<p>
  Some of us from a purely scientific background may question contemplative
  practices like meditation. The word “yoga” is often misunderstood to mean
  physical exercises, whereas yoga truly means the union with the higher self.
  Heartfulness incorporates all eight limbs of Ashtanga Yoga, but unlike many
  yoga traditions, it starts with the contemplative practices first – the sixth,
  seventh, and eighth limbs, <em>Dharana, Dhyana, and Samadhi</em>.<sup>4</sup>
  Science helps us understand that the practice of meditation is not merely for
  spiritual pursuit. It impacts all aspects of human well-being, including
  psychological and physical. This pursuit of inner balance and harmony is
  possible through simple practices that are practical in everyone’s daily
  routine, regardless of vocation. A virus, considered an enemy, and the
  millions of microbes living within us, seem to convey a subtle but profound
  message that humans must strive to seek inner balance and harmony. Future
  research may shed more light and bring an eclipse of science and spirituality.
  In the meantime, we have enough reasons to embrace yogic practices like
  Heartfulness, that bring us inner harmony and health.
</p>

<p class="has-text-color" style="color: #576d7c">
  <mark style="background-color: rgba(0, 0, 0, 0); color: #00aeef">References</mark>
</p>

<ol class="has-text-color" style="color: #57697d">
  <li>
    Cuevas-Sierra, A.,et. al., 2019. Diet, Gut Microbiota, and Obesity: Links
    with Host Genetics and Epigenetics and Potential Applications. In:
    <em>Advances in Nutrition</em>. Vol. 10. Oxford University Press. S17-S30.
    doi:10.1093/advances/nmy078
  </li>
  <li>
    Rieder, R., et. al., 2017. Microbes and mental health: A review.
    <em>Brain Behav Immun</em>. 66:9-17. doi:10.1016/j.bbi.2017.01.016
  </li>
  <li>
    Desai, K. et. al., 2021. Impact of virtual heartfulness meditation program
    on stress, quality of sleep, and psychological wellbeing during the covid-19
    pandemic: A mixed-method study. <em>Int J Environ Res Public Health</em>.
    18(21). doi:10.3390/ijerph182111114
  </li>
  <li>
    van’t Westeinde, A. and K.D. Patel, 2022. Heartfulness Meditation: A Yogic
    and Neuroscientific Perspective. <em>Front Psychol</em>. 13(May).
    doi:10.3389/fpsyg.2022.806131
  </li>
</ol>

Home › Volume 7

Volume 7

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The most beautiful things

U matter

Loneliness: a silent epidemic

Caring for the self in all

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The most beautiful things

U matter

Loneliness: a silent epidemic

Caring for the self in all

Creativity leads to progress

Message from a microbe

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