Heartfulness Magazine - June 2018 (volume 3, issue 6)

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In this issue we hear from a number of our readers on the focus topic of being present. We also hear from Daaji on Pratyahara, in his series on Ashtanga Yoga, Vasco Gaspar is interviewed about Human Flourishing, and Theophile I'Ancien explores near death experiences. Ravi Venkatesan guides us through the emotional aspects of heartful negotiation in the business world, and Filiz Emma Soyak inspires us to meditate through her exquisite "one breath" art series and there is much more. Please enjoy!

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Simply living June 2018 DAAJI oN: Selfsh love - selfess love The meNTAl SIDe of sport International Day of Yo GA www.heartfulnessmagazine.com

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Creative Team Editorial Team – Meghana Anand Sylvie Berti Rossi Genia Catala Elizabeth Denley Emma Ivaturi Design Team – Hélène Camilleri Emma Ivaturi Uma Maheswari Subroto Mukherjee Photography – Mark Basarab Kenan Buhic Daiga Ellaby Gemma Evans Chinh le Duc Toa Heftiba Tananchai Jaipa David Marcu Annie Spratt Stefan Stefancik James Tomas Anastasia Yilmaz Art – Claire Bigand Anne-Grethe Kausgaard Writers – Megha Bajaj Elizabeth Denley Barbara J. Levin ORiordan Kamlesh Patel Neelam Shivhare Llewellyn Vaughan-Lee Ravi Venkatesan Interviewees – Devinder Singh Bhusari Dr Gary Huber Dr H.R. Nagendra ISSN 2455-7684 Contributions – articles images and letters to the editors contributionsheartfulnessmagazine.com Advertising – advertisingheartfulnessmagazine.com Subscriptions – subscriptionsheartfulnessmagazine.com www.heartfulnessmagazine.com/subscriptions Editor – Rishabh Kothari Printed by – Sunil Kumar Kala Jyothi Process Pvt. Limited 1-1-60/5 RT C Cross Roads Musheerabad Hyderabad-500 020 Telangana Publisher – Sunil Kumar representing Spiritual Hierarchy Publication Trust on behalf of Sahaj Marg Spirituality Foundation Chennai. © 2015 Sahaj Marg Spirituality Foundation Printing publishing distribution sales sponsorship and revenue collection rights vests with the Publisher alone. www.heartfulnessmagazine.com All rights reserved. ‘Heartfulness’ ‘Heartfulness Relaxation’ ‘Heartfulness Meditation’ ‘Sahaj Marg Spirituality Foundation’ ‘SMSF’ ‘www.Heartfulness.org’ the ‘Learn to Meditate’ logo the ‘Heartfulness’ logo are registered Service Marks and/or Trademarks of Sahaj Marg Spirituality Foundation. No part of this magazine may be reproduced in any form or by any means without prior written permission from the Publisher. The views expressed in the contributions in this publication do not always reflect those of the editors the Heartfulness Institute or the Sahaj Marg Spirituality Foundation. Heartfulness

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Contributors Chancellor of S-VYASA University Bengaluru and President of the Indian Yoga Association Dr Nagendra has been at the forefront of research into the benefts of Yoga on health and well-being since the 1980s combining the best of the western scientifc approach with the Yogic and Vedic traditions of ancient India. He has received many awards and honors both in India and on the international stage including the Global Peace Award from the World Peace Council in 2015 and Padma Shri from the Indian Government in 2016. Dr H.R. Nagendra An award-winning author flm writer and revolutionary educator Megha Bajaj is the co-founder of Miraaya Holistic Growth Center a premier and one-of-a-kind organization whose ‘soul’ purpose is to prepare children to be life-ready and not just exam-ready. With over 25000 followers on her social network pages and two popular books in her name Megha believes that her journey as a seeker has just begun. Her writings are soothing and inspiring in a way that they touch and evoke responses from deep within. Megha Bajaj Ranked 1 in men’s tennis in Asia in the under-14 category the frst player from India to be included in the World Junior Team co-founder of the Shaishya Tennis Academy Gujarat India these are some of the laurels that Devinder Singh Bhusari has feathered in his cap. In addition to being a very successful tennis player this young prodigy also received an MBA degree from one of the premier B-schools in India. What keeps him inspired and grounded amidst success and his current work is meditation. Devinder Singh Bhusari

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Elizabeth Denley Rishabh Kothari Meghana Anand Sylvie Berti Rossi Genia Catala Emma Ivaturi

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THE PROMISE OF YOGA Dear readers In this issue we celebrate International Day of Yoga on 21 June now in its third year. We feature an exclusive interview with Dr H.R. Nagendra President of the Indian Yoga Association and bring you glimpses of last year’s celebrations on 21 June in different parts of the world. We interview Devinder Singh Bhusari an ace tennis player who has made a career guiding young talent and Dr Gary Huber an expert in integrative medicine. Llewellyn Vaughan Lee opens us to the art of cleaning while Anne-Grethe Kousgaards paintings are inspired by the beauty of nature. Daaji continues his series on Ashtanga Yoga focusing this month on the most profound limbs Dharana Dhyana and Samadhi. In nature certain elements are able to dissolve into one another to become one. For example have you ever wondered why a solid cube of salt or sugar easily dissolves in water while oil remains floating on the surface without mixing The answer lies in their inner constitution. Similarly by practicing Yoga our inner constitution is molded so as to dissolve into the Ultimate. This International Day of Yoga is an opportunity to pause practice experience absorb and dissolve. The editors

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24 Yoga Heartfulness Around the World 12 International Day of Y oga Dr H.R. Nagendra Yoga 16 focus 10 thought in action in the feld Business relationships Ravi V enkatesan Te Heartful Negotiator Part 5 26 T eamwork Elizabeth Denley 10 Tips for Working With Others 32 Capt. Mahendra Singh Heartfulness on the High Seas 08 interview Sport Devinder Singh Bhusari Te Mental Side of the Game Part 1 36 34

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taste of life Nature art Anne-Grethe Kousgaard Leaf Patterns - an Art Essay 68 Heartfulness Asanas Bhadrasana 72 Integrative medicine Dr Gary Huber Meditation Health Part 1 74 66 be inspired 52 whats up 78 Being Present Megha Bajaj When I Walk I Walk 54 Science of Spirituality Ashtanga Y oga Samyama - Part 1 Daaji on Inner Focus 58 it changes everything Spiritual Ecology Llewellyn V aughan-Lee Cleaning 44 Forgiveness Barbara J. Levin ORiordan Choosing to Believe 49 42 desk of Daaji 82

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CAPTAIN MAHENDRA SINGH Commanding Officer MT FF Endeavor Tere are 25 to 30 persons employed on-board a ship for up to 8 months at a stretch away from family and facing various challenges at sea like bad weather extended hours of working commercial pressure diferent cultures and language and national barriers. In addition we are challenged with meeting the high expectations of shipping companies frequent audits and inspections by third parties and callings of the government breakdowns of instruments and machineries at sea emergencies like fres collisions grounding and piracy and other medical emergencies. A ship at sea is a world away from the world. Tough life at sea seems very quiet from the viewpoint of a person on land in reality it is full of action. Many times we have to push the boundaries as the staf sailing on the ship handles all emergencies and afairs. Tis makes us stressed and disconnected with health issues at times. Seeing all this I had the instinct to initiate a Maritime Mobile Center where everyone could practice Heartfulness Meditation develop peace joy and connectedness and thereby improve their work efciency and manage stress in a better way. On The High Seas Heartfulness Soon all the personnel were introduced to Heartfulness Meditation. When we fnished the frst session everyone was astonished with the kind of experience they had which reset and refreshed them as if someone had waved a magic wand. Upon completion of the introductory sessions meditation sessions were held every Sunday and Wednesday as well as individual sessions at other times. My personal experience is that Heartfulness Meditation is a means to liberate ourselves from complexities anxieties fear and stress and in turn fll us with joy happiness and love. In IN THE FIELD 8 Heartfulness

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organizations like ours where work stress is very high it is like a Ram-vana the arrow of Lord Ram which never fails to fnd its mark. Before I had to shout to get things done in a proper way but now I don’t feel like shouting even if there is cause for it. Heartfulness has transformed me. In the shipping industry employees are rotated among the ships in a company and very few go back to the same ship. Tere is a change of staf on-board a particular ship every 4 to 8 months so now Heartfulness sessions are conducted regularly for newcomers. Till now more than 200 seafarers have experienced Heartfulness and whenever they sign of the ship the contact details of the nearest centers and trainers are shared with them so they may continue during their leave. Te efectiveness of Heartfulness Meditation is seen in that our ship has received the ‘best performing ship’ prize twice out of 120 ships. Many of the shore authority ofcers who come on board for ofcial visits in diferent countries tell me that they feel positive energy and good vibes on the ship. Once a pilot who boarded the ship in Ruwais UAE wrote to the shipping company that on this ship everything is in order and the staf is competent and the atmosphere very serene. Visitors from Japan have experienced Heartfulness on board the ship when we visited Chiba Tokyo as have dozens of British French and Russian Navy Commandos on-board to safeguard the ship in piracy-prone areas. Te maritime community is thankful for Heartfulness on the high seas far beyond the reach of land. 9 June 2018

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focuS yoga Yoga takes you into the present moment the only place where life exists. Patanjali

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As Heartfulness is a practice with its roots in Yoga Heartfulness Institute has been honoring and celebrating International Day of Yoga on the 21 June ever since its inception in 2015. There have been many community events around the world which have brought Heartfulness together with various other groups and organizations in the spirit of ‘union’ to offer the benefits of Yoga to everyone. The momentum has been building every year. In this visual journey we share with you some of the events of 2017 highlighting just a sample from different parts of the globe. The events planned for 2018 will touch even more hearts and we invite you to join us wherever you are in the world. http://iyd.heartfulness.org Heartfulness a r o u n d t h e w o r l d Heartfulnes 21 June 2017

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OMTO Distillery Toronto Canada On the evening of 21 June 2017 in Sydney Australia International Day of Yoga was celebrated at Parliament House with a program organized by the Indian Association of Australia for state parliamentarians consuls and other dignitaries and friends. Our Heartfulness team guided the audience through Heartfulness Relaxation and Meditation. Sydney Parliament House Australia 13 June 2018 Yoga Uttarakhand India A Heartfulness Meditation Workshop was held from 19 to 21 June 2017 for the employees and family members of a hydroelectric project in the Himalayan state of Uttarakhand India. Munich Germany A full-day program was sponsored by the Consulate of India in Munich with many Yoga associations participating. Te program began with an opening ceremony oil lamps being lit by the representatives of the various Yoga associations including Heartfulness. 300 people showed interest to know about Heartfulness some 50 people experienced Heartfulness Relaxation and Meditation in our booth and many more when Heartfulness was conducted from the main stage at noon. It is our third time being part of the OMTO event and it is a very good partnership. New seekers see us as part of the Toronto Yoga movement.

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Indianapolis Indiana USA Heartfulness meditation for NCC cadets: Hyderabad India On the occasion of International Day of Yoga 2017 the National Cadet Corps Directorate in Hyderabad celebrated with all their cadets across Andhra Pradesh and Telangana including half an hour of Heartfulness Relaxation and Meditation along with the standard protocol of Yoga as mandated by the Ministry of AYUSH. In most of the centers Heartfulness Institute provided a Yoga teacher to conduct the standard government protocol and then a certifed Heartfuness trainer introduced thousands to Heartfulness Meditation. In London’s iconic Trafalgar Square on the hottest day of 2017 40 volunteers from Heartfulness UK set up their stand to welcome thousands of visitors to the International Yoga Day 2017 event hosted by the High Commission of India. Tey gave interviews to national and international media as well as an experiential session of Heartfulness from the main stage. 14 Heartfulness Yoga Trafalgar Square London UK

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Meditation on the seafront was organized by the Trieste Heartfulness Center to celebrate International Yoga Day. Te center invited other Yoga associations in the city to participate. Te meditation session was held at 9 p.m. when many local people go for an evening stroll along the seafront promenade. Lille F rance Lille is a town in the North of France with a rich history notably being occupied during two world wars and as an industrial center for textiles and coal. Te local people went through very hard times economically and socially last century but Lille has been experiencing a great renewal in recent years. Tere are now more than 150000 students in the area and many hearts are opening to meditation. For the International Day of Yoga 21 June 2017 a Yoga and Heartfulness Meditation sessions was organized in the park. Trough a Facebook event more than 200 people came and 1000 people replied that they were interested to come. Tere was such a happy and peaceful energy. People experienced both Heartfulness Meditation and physical Yoga and were very happy. Many stayed to listen to a lovely bansuri fute concert. Because of this wonderful experience a bigger event is being organized for 2018. Many students are now aware of meditation in Lille. We do weekly Heartfulness Meditation sessions in EDHEC Business School Sciences Po Lille Université Catholique de Lille and a few other colleges. EDHEC’s students created a student association in the school called Inside- Out to ofer meditation sessions to the students every week Inside and to create events to promote meditation in local businesses Out. Many students and staf from companies come to these outside events to experience Heartfulness and Mindfulness meditations. One mother told us that her children could recognize if she had been to meditation on Friday because she was more relaxed during the weekend. One of her children recently said “Mum please relax You should go to your meditation session. I am sure you haven’t been this week. Don’t forget to go next week because you’re so cool when you go there.” June 2018 15 Yoga Trieste Italy

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Heartfulness YGA O Yoga

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Q Good morning sir. We would like to start with a very personal question. Y ou were a scientist with NASA and chose to come back to India to dedicate your career to spreading Y oga. What really prompted you to do this The search for Reality. When I started doctoral research I asked “What is the real purpose of the research that we are doing” We talk about a Doctorate in Philosophy a PhD but are we doing philosophy What is the whole idea And it all came down to the idea that the search for Reality is the objective of the research being done. Are we really moving towards Reality with all the research that we do Te immediate answer was “No.” So what was the way out Tese were the questions that were being raised among the faculty and students. Then I got in touch with a professor of chemistry who was very well-versed in Sanskrit the Upanishads etc. Through these interactions I started getting a new direction from the Upanishads. They tell us that you have to go beyond the physical. What we were doing in science is essentially all about the physical world. And now a time has come where science is moving beyond the physical to understand yo eg DR H.R. NAGENDRA Chancellor of S-VYASA University and President of the Indian Y oga Association speaks about International Day of Y oga and the impact Y oga is having globally. June 2018 Yoga 17

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the deeper dimensions of this creation. What is prana What is the mind Can the mind exist without the brain and the body What is the intellect What is the relationship among the mind the emotions the intellect and consciousness Do gods and goddesses exist Into this field of subtlety and causality science has started moving and it was all here in the Upanishads thousands of years back. I found the complete answer to all my questions the Upanishads attracted me and I entered into this feld. I had gone abroad to see what were the best institutions and the directions science was taking how technologies were moving and what I wanted to study. After that I came back to India to continue this process. I joined the Vivekananda Kendra in Kanyakumari to train people in this direction. Te head of the organization Eknath ji Ranade told me “Now your direction is here and you have to train youngsters.” Tat is how I became the director of training and I stayed there for fourteen years before my current work started here at S-VY ASA. Q So it was the quest for Reality that drove you. Yes from mechanical engineering to human engineering. Q What role do you see Y oga playing especially in health and education in the years to come Tanks to our Prime Minister Yoga has now spread all over the world. One single speech by him at the UN Assembly giving the holistic position of Yoga not just as a physical exercise or other individual things but as the science of holistic living was presented so nicely that it almost hypnotized everyone. 183 countries approved his suggestion that 21 June should become the International Day of Yoga. He was telling me that the most surprising thing was that 45 Islamic countries came forward ofering their support. Tis global support opened up the possibilities for Yoga throughout the world in an unprecedented way. Now the scope has spread everywhere. Tere are a lot of Yoga institutions in India and abroad and he wanted to synergize their eforts as they were all working in isolation. Terefore we formed the Indian Yoga Association of which I am the President and here you will fnd most of the main sansthas of India. Tis is how the synergy started growing. I feel that health and education will be very much impacted by Yoga. Swami Vivekananda said that the entire education system has to be remolded. What is happening today is essentially Britannic education. Tere should be man-making education and nation-building education and for that Yoga is the right way. Meditation is the right way of doing it. So we must build this dimensionally into our education system. I feel that health and education will be very much impacted by Yoga. Swami Vivekananda said that the entire education system has to be remolded. Yoga 18 Heartfulness Yoga

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So our Prime Minister said “It should not be just one day of practice on 21 June by the largest number of people but it should go into our education system.” So we work with all the main government institutions to integrate Yoga with education at the center. For example in India the National Council for Teacher Education NCTE is training 1300000 teacher educators every year in pre-primary education. Ten we have the National Council of Educational Research and Training NCERT for primary and high school level and the University Grants Commission UGC for higher education. In all these organizations the committees have welcomed us and we have gathered a number of Yoga masters to develop a syllabus a curriculum which will be compulsory. Initially there was some resistance and a group of people took it to the courts. But the Supreme Court ruled that Yoga is good for everyone and has now approved a Yoga syllabus for schools. Te Yoga syllabus aims to bring about the total development of the personality at all levels. Te second dimension is the health scenario. Modern medicine deals very efectively with infectious and contagious diseases but the non- communicable diseases like arthritis diabetes hypertension heart disease epilepsy migraine irritable bowel syndrome and cancer have ruined the possibility of bringing health for all by 2010. So the WHO did not succeed in its endeavor. Why is this so Because these modern ailments are not really physical. Our knowledge base in the physical may be total but these diseases result from mental restlessness emotional disturbance and deep-rooted psychological confict. It is a set of lifestyle diseases. So unless you bring about a totality of lifestyle normalization you will not fnd the solution. Yoga and AYUSH systems have been doing that over the last 40 years and publishing their fndings with wonderful results. It has been put into the framework of modern scientifc research. Swami Vivekananda said : combine the best of the East with the best of the West. Te best of the West is modern scientifc research and the best of the East is our wisdom way. Te two have to be combined. Tis is how we started our movement and we started publishing papers in the best journals of the world. In 1986 we published the results of a four-and-a-half-year study on the Yoga 19 June 2018 Yoga

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efect of Yoga on bronchial asthma and all of a sudden there was acceptance worldwide that Yoga could be used to treat asthma. Ten we brought out a book Yoga for Common Ailments. So for 18 diferent ailments how do you bring Yoga in its full perspective When that book came out it was published simultaneously in London Sydney and New York. Ten it was translated into many languages and became a bestseller. Now it has become a sort of textbook. Now we have produced almost 500 publications like this. Comparing all the institutions no one else has been able to do this amount of research. In the feld of Yoga worldwide our contribution is probably between 50 and 70 of the total. Tat is why we call this organization Swami Vivekananda Yoga Anusandhana Samsthana or S-VYASA as it is a research organization. Q How well is the age-old tradition of Y oga being received by the modern scientific community Earlier there was a lot of resistance because people thought: 1 Yoga is Hinduism 2 Yoga does not have a base 3 Yoga is some sort of physical exercise and they started distorting all sorts of physical exercise into Yoga and bringing in animals as well with dog yoga cat yoga and what not. So there has been a great need for revamping and bringing the essential language of Yoga to the world at large. And that is what our Prime Minister did in such a big way. So three years back on International Day of Yoga 21 June around 1800000 people practiced this common protocol in India and throughout the world people practiced in almost 130 countries. Last year in India we had around 2800000 practicing and this year our target is 4000000. And we hope that all countries will participate. And now a time has come where science is moving beyond the physical to understand the deeper dimensions of this creation. What is prana What is the mind Can the mind exist without the brain and the body What is the intellect What is the relationship among the mind the emotions the intellect and consciousness 20 Heartfulness Yoga

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Swami Vivekananda said: combine the best of the East with the best of the West. Our Minister of External Afairs has been very bold in following up to promote Yoga Day abroad. We want to share our tradition. Q Can you speak more about the impact of Y oga on non-communicable diseases like diabetes cancer etc. Can Y oga offer a solution What we did was to develop collaborations with the topmost institutions in the world so that acceptability is easy. First of all with the Royal Free Hospital in London we worked on diabetes in the 1980s. Ten at the Middlesborough General Hospital in the UK we worked on arthritis. After this at the University of California San Francisco we worked on pre-diabetes and HIV. Ten in Los Angeles we worked on irritable bowel syndrome. Te biggest center for cancer research is the MD Anderson Cancer Center so there we have our work on cancer especially breast cancer. In this way we spread our wings throughout and went to the best research institutions in the world to establish the efcacy of Yoga as an adjunct to conventional medicine. Tis is how Yoga was June 2018 Yoga

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brought into the health feld particularly in cities. We have also been doing the same in India with all the institutions here. In all the hospitals we have our Yoga teams supporting patients and doing research. Recently we wanted to bring this work into the All India Institute of Medical Sciences AIIMS. So I gave a talk and they said they were very fascinated and would start working with us. Fortunately there was some space available in their tower so they gave us around 4000 square feet to establish an advanced center for integrative medical research. When we started all the departments came with so much enthusiasm so now there are 24 research projects going on there. In the next two to three years AIIMS will produce a lot of research fndings in this feld. It will be a wonderful result. AIIMS is the topmost research institute in the country with the best brains the best equipment the best infrastructure and the largest number of patients. When I asked them “Are you producing papers in the best journals How many papers have you published in good international journals” they said “None.” So I told them “Tis is what you have to do.” Recently we have started publishing papers in the top journals and now they are all inspired. So the entire thing has to be brought with modern scientifc research because everywhere people want evidence. Diabetes is reaching epidemic proportions in India now China is number one and India is number two. But we are racing to go beyond China and the expectation is that by 2024 we will become number one in the world. Can we prevent that We were very keen to fnd a way. So I said: let the government join hands with Yoga institutions and bring about a positive change and we took up a project about two years back where we screened around 250000 people in six cities all over the country and gave them three months of Yoga. Teir medication started coming down sugar levels were getting normalized and there were wonderful results. Based on this study we are going to take the Yoga module that we have developed as a national program. Te Minister for Health and Family Welfare announced that this program would be taken up nationally. Now he wants us to focus on cancer control which he has given as a mandate for this year. It is called the integrative cancer project and it is much bigger. We will be doing this in 125 districts scanning 20000000 people. So we are seeking the help of all the diferent Yoga institutions because we have to scale up. We need the entire country to beneft from what we have found here in a small way. Once we do that it will be a direction to the whole world on how Yoga is useful for health. Tere is a holistic vision to see that it brings about the delivery of a proper health care system. We should be very efcient and give immediate relief to people with no side efects and most important cost efectively. That’s the beauty of Yoga. If you are a computer engineer it helps you to become more effective as a computer engineer because while doing Yoga you will reduce your stress. 22 Heartfulness Yoga Yoga

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Interviewed by Prasanna Krishna Q I was reading somewhere sir that Y oga practitioners don’t need proof it is only for the external world that we need to provide the impact analysis to convince them. Many people think that way. Yoga and the Vedas are thousands of years old whereas a western allopathic medical center may only be 400 years old. Tat is one way of thinking. But we also have to update our tradition and to go on updating according to the times. Tere are things that were relevant 5000 years back 1000 years back 300 years back which may not be so relevant today. Our requirements will be quite diferent. So we have to tailor our approach to the requirements of modern society with the types of modules and other things we ofer. Tis is what we are trying to do. Research is very necessary and once we show the results of the research the whole world is going to accept. Otherwise many people will not accept. For example now Yoga has been accepted meditation has been accepted but Ayurveda and Homeopathy are not yet accepted. So when we start integrative centers in diferent parts of the world people have no problem with Yoga but some still do with Ayurveda. So we have started doing a lot of research in Ayurveda and other systems also to see that they also come to the forefront. Tat is the dimension today. Q One last question sir. Do you have any message for the younger generation To youngsters I would say that Yoga has a message for all. I invite them on International Day of Yoga to take up the simple module ofered and practice it. Once they do the practice they will start growing very nicely in their own respective feld. Tat’s the beauty of Yoga. If you are a computer engineer it helps you to become more efective as a computer engineer because while doing Yoga you will reduce your stress. So all the IT companies have started using Yoga to help their employees relax. Like that Yoga has its application in all felds. So the youth of today are welcome to start doing the practice by participating in International Yoga Day. Start doing the practice for yourself and it will bring about changes. It will bring about real transformation. 23 June 2018 Yoga Yoga

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in action THOUGHT A clear and innocent conscience fears nothing. Queen Elizabeth the First

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26 Heartfulness In the previous four articles of this series RAVI VENKATESAN reviewed a conceptual framework of the heart and mind vibrational feld and explored the four main emotional dualities that exist within the feld of the Heart and how to manage these during negotiations. In this article he will expand on the ffth duality Clarity versus Doubt and explore thoughts and ideas in more depth. Clarity Thoughts and Ideas - Mind Games heartful NEGOTIATOR PAr T 5 the Clarity versus Doubt We often hear comments like “His judgment was clouded” “She wasn’t thinking clearly” etc. In negotiations more than anywhere else we sometimes feel a block in being able to perceive things clearly. Tis is all around clarity versus doubt or confusion. Tis duality is right at the intersection of the heart and mind and decides how efective the processes of the mind will be. Love vs Anger Greed vs Contentment Worries and Concerns Desires Likes and Dislike Guilt Fear vs Courage Peace vs Restlessness Clarity vs Doubt Ego perception - Me vs We Intellect - Logic and Reason Mind - Ad hoc ideas and wandering FEELINGS EMOTIONS PRIOR DISPOSITION THOuGHTS IDEAS

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27 June 2018 Business relationships JANET: Hi Joshua I got your email recommending that Jason be retained an extra year in the 1st grade. I know he had challenges with a couple of assignments but this sounds like an overreaction. I can help him keep up. Please consider letting him progress to the 2nd grade. JOSHu A: Janet I know you have a hard time as a single parent in looking after your son. We have to be objective though Jason will have to repeat the year. JANET: First of all this has nothing to do with my marital status. I know what I am doing as a parent. I also know that when the same thing happens with other kids they are not asked to repeat the year. You just seem to be biased against my son and me. Janet comes back the next day with the following message: “You are right. I wasn’t thinking clearly. I cannot let my fears about how I will be perceived impact my judgment in doing the best for Jason. When I calmed myself down and tried to listen to my heart in terms of the best decision to make it was clear that your recommendation is the right one. Tank you very much for being patient.” Tis short scenario is loaded with insights for us. Remember the vicious and virtuous cycles of opposites we discussed in the last article. To understand the dynamics of clarity versus doubt consider a simple negotiation between a parent Janet and her son Jason’s teacher Joshua. Joshua wants to retain Jason for an extra year in the 1st grade as he believes he is not keeping up. Janet believes that she can provide him a little help and he will do fne and that Joshua is way overreacting to some minor challenges with Jason’s assignments. JOSHu A: I apologize if I ofended you. My intent wasn’t to be insensitive. I only want to support all parents the best way possible. My concern is that if we let Jason go to the second grade in spite of the challenges he had this year he might struggle even more and get demoralized. If he repeats a year now he may become more confdent for life. JANET: I am sorry I reacted that way. It has been hard to juggle my job Jason’s needs and the rest of my life. I see your point. I am just worried about being seen as a failure as a parent. JOSHu A: I understand but let’s put Jason frst. I am open to him progressing if you feel you can truly support him more next year. Will you please take a day to relax and with a calm mind consider my recommendation.

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28 Heartfulness Thoughts and Ideas Now let’s explore the thoughts and ideas in the mind. Remember that learning how to manage feelings and emotions in the heart is foundational to being able to manage thoughts and ideas in the mind. Consider the statement that “We feel way before we think.” Let’s explore the more important idea in the mind our ego which simply put is our mental model of ourselves. Tis model is constantly updating What is fascinating is that both the vicious and virtuous cycles in this case were each triggered by one single comment on Joshua’s part. Here are some suggestions on managing clarity versus doubt: • Frequently check internally asking yourself “Am I thinking and perceiving clearly” Be alert to the downward spiral of discontent - restlessness - anger - fear - doubt. • If you feel emotions are clouding your judgment or the other person’s then take time out. • Try and listen to your heart. Te best clarity comes from a clear heart. Tis voice gets stronger as you listen to it more. In this scenario we saw both of these cycles. Initially Joshua’s comments about being a single parent and seemingly hard line on having Jason repeat the year threw Janet into a negative spiral. She wanted Jason to progress discontent - She became restless as the conversation wasn’t going how she wanted - She got angry at the “single parent” comment - She was afraid that she would be perceived as a bad mom - Her judgement was completely clouded. She lashed out Later as Joshua apologized and articulated his perspective more carefully she felt more content with his apology - She calmed down - She felt more positively towards him - She felt like she could muster courage to make the right decision - A timeout let her listen to her heart and decide with a clear vision. Business relationships LOVE HATE COURAGE FEAR CLARITY DOUBT CONTENTMENT GREED PEACE RE STLE SSNE SS

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29 June 2018 and going through micro refnements though it has a long-term state which manifests as our perception of ‘Myself versus Others’ in other words the ‘Me versus We’ mode of operation. I deliberately use ‘Me versus We’ but let’s begin by frst understanding the ‘Me versus You’ perception that we carry. Almost always we consider ourselves to be right and the other person wrong ourselves to be good the other person bad. We also often consider ourselves weak and the other person strong or vice versa. Tomas A. Harris postulates in his bestseller Im OK – You’re OK that we stay in 4 ego states: I’m not OK you’re OK I’m not OK you’re not OK I’m OK you’re not OK I’m OK you’re OK Rarely do we stay in the 4th ego state of ‘I’m OK you’re OK’ which is exactly where we need to be for Heartful negotiation. Let’s consider a short scenario to understand the impact of ‘Me versus We’ in negotiation. Colin is the founder of SmartOfers an exciting software startup that presents shopping suggestions and ofers to users on their mobile phones based on their locations. He is meeting with Kim who runs the merchant ofers business for a very large multinational corporation. If the meeting is successful then Kim’s company could acquire Colin’s startup which would provide signifcant fnancial beneft to him. Business relationships Business relationships

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30 Heartfulness Business relationships KIM: Colin it is exciting to meet with the founder of such an exciting new startup. Congratulations on the idea and getting this far. COLIN: Kim great to meet you as well. Not sure what you mean by getting this far though. We have multiple pilots with real customers and everyone likes our product. KIM: Of course great work. I meant that you did great getting it to some free pilots but it will take a lot more experience and support to get customers to pay real money for a product like this. COLIN: I do have a lot of experience in this space and two patents as well. I feel like we’re getting of on the wrong foot here. Let’s get something straight frst you are meeting with me because I have built something innovative that larger companies like yours struggle to build. KIM: Tat may be true but coming up with a good idea and scaling it are two diferent things. I have decades of experience with taking startups and making something real out of them. Frankly we get approached by dozens of companies pitching their innovations. COLIN: Let’s not do business together. I fnd your approach arrogant and not appreciative of what I have accomplished. KIM: I am sorry you feel that way but my time is limited and I get a lot of these ideas coming my way. Tis is a classic case of a negotiation dying even before it has a chance to get started because of ego. Not everyone in business operates this way but this happens way more than any of us would like to believe. Arrogance and egotistic behaviors kill more deals than anything else. Te consequences are unfathomable. A poor country doesn’t get the aid it needs because the Prime Minister who went to negotiate with a rich neighbor felt like she wasn’t treated as an equal. Millions sufer because of one person’s ego. Two countries go to war because one leader insults the other publicly. In this case thousands die because of one person’s ego. Hostages are killed because one negotiator wanted to be tough and let his ego get in the way of continuing dialogue. A disease assumes epidemic proportions because the leader of the militia in control of an area will not provide access to humanitarian aid as it may make him appear weak. Here are a few tips to manage our egos through negotiations: • Leave it of the table – the other party praising you and infating your ego should not be a prerequisite or a factor of negotiation. • Shift yourself from the ‘me’ mode to the ‘we’ mode. Don’t just think from the other person’s perspective but truly approach the negotiation as a team trying to solve a problem collaboratively. • Be alert to the mode you are in if you fnd yourself slipping into ‘I’m OK you’re not OK’ or ‘I’m not OK you’re OK’ or “I’m not OK you’re not OK’ ego states gently center yourself with a pause and come back to ‘I’m OK you’re OK’ mode. We’ll continue to refne our techniques of managing the ego in subsequent articles where we understand other mental processes and how to manage them. Till then observe the ego state you are in even in day-to-day interactions not just high stakes negotiations.

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31 June 2018 Business relationships

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1 Despite all the gadgets technologies and virtual working styles in most modern offices it is still relationships that matter most. Here are a few tips from ELIZABETH DENLEY on creating effective working relationships and teams: for Working With Others Meet face-to-face when possible. Effective teamwork needs the human touch. Look for everyone’s genius. Be open and welcome different points of view and styles of working. Listen. You will learn a lot 1 2 3 4 10 tips

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When you speak let your voice radiate calmness cooperation and trust without defensiveness roughness or aggression. Before sleeping at night scan the events of your day. How can you do better next time Resolve not to repeat mistakes and then you will sleep with a light happy disposition. Consciously let go of any negative reactions and conflict that arise. 5 Be willing to see past your own agenda. Harmony matters more than being right. All situations are opportunities to expand your consciousness. 6 Be patient. P ause. Be poised. Center yourself when necessary. 7 When there are differences of opinion take up the challenge of integrating them into a higher synergy. A strong collective vision transcends individual perspectives. T he whole is always greater than the parts. 9 10 8

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interview When considering the stature of an athlete or for that matter any person I set great store in certain qualities which I believe to be essential in addition to skill. Tey are that the person conducts his or her life with dignity with integrity courage and perhaps most of all with modesty. Sir Donald Bradman

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36 Heartfulness THE MENTAL SIDE OF PAr T 1 the game DEVINDER SINGH BHuSARI made it big on the international tennis circuit. In 1999 he was ranked Asia no. 1 in the under 14 category and he has the distinction of being the first ever Indian tennis player to be invited by the International T ennis Federation ITF to be a part of the World Junior Team to the uSA in the same year. But then as a young adult he chose to take his career in tennis in a different direction. T oday as part of a team of experts Devinder successfully coaches young talent in the Shaishya Tennis Academy in Gujarat India and offers counseling to students and their parents. This strengthens them in the sport and grooms them to face the challenges of life at large.

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37 June 2018 Q What attracted you to tennis Devinder What led you to pursue it as a full-time vocation My journey as a tennis player even the career that I am pursuing now started because of my father. He wanted me to be a sportsperson. He had wanted to be a cricketer himself so in a way he wanted to live his dream through me. And he wanted me to be a cricketer and like a lot of other Indian kids my journey also started with cricket at the age of three-and-a-half. He motivated me and later on I went into athletics and then to tennis. I started playing tennis well and I played competitive tennis at the international level. I think in those years growing up tennis and academics were the only two things that I did. Later on during my post- graduate days as I was trying to fgure out what I was really good at or what I would like to do my heart guided me to realize that I really got a kick out of training and mentoring others. So after I did my major in human resources I combined the two things that I really wanted to do: training and mentoring young kids and adults and tennis. Tat’s why today I am in this profession of tennis coaching and tennis counseling. Q Did you ever feel pressured or was there any clash between what you wanted to do and what your father wanted you to do I was motivated and inspired actually. He used to put pictures and newspaper articles in front of me or we would watch cricket matches together on television and I would see the laurels that sportspersons got for the country and for their friends and families. My father used to say “People usually come into this world and do something just to lead a normal life get married have children and so on. Your life should be diferent. You should become something.” So that message stuck in my mind – that he wanted me to be diferent he wanted me to be a sportsperson. I liked sports so there was never a clash between what I wanted to do and what my father wanted me to do until I was 21 or 22. I guess since birth I was just very obedient to my parents But at the age of 21 or 22 I had the question: What do I want to do And as I already explained at the age of 22 I stopped playing competitive tennis and started exploring what I really wanted in life. After that things changed I changed – not radically but I found a balance between what my father wanted for me in life and what I want and kind of combined the two. I’m leading a happy life right now During my MBA I secured a placement with Indian Oil Corporation. My parents were super happy but I was dissatisfed I wanted to do more. My father especially wasn’t in favor of me quitting the job. It took six months to convince him to let me get into the feld of tennis coaching. Q Oh beautiful. So how did you go about finding that balance It was very important to know what my strengths were. What is it that I really wanted to do in life I had started practicing meditation at the age of 19 while I was doing my Bachelor of Commerce.

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38 Heartfulness

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39 June 2018 Meditation helped me to be in touch with myself. Of course it helped me on the tennis court but it also helped me of the tennis court because I came to know who I really am what are my strengths and what is it that I really like doing. At that point in time I knew a lot of people who were really struggling with the question of what to do in life whereas in my case the more I came to know about myself the more options actually started opening up. So I never felt lost or had the question “What am I going to do next” In fact I knew that I could do this or this or this. It was all about choosing the best option. So that was the beauty of meditation. Q What is tennis counseling How do you do it in Shaishya When I entered into coaching I joined my own coach Shrimal Bhatt and started coaching with him. At the same time I founded a small frm called Samasam which means ‘balance’ in Sanskrit. Within that I incorporated the idea of tennis counseling. Of course now I do counseling and coaching at Shaishya Tennis Academy. In tennis the diference between players at the highest level is a mental one. It is not so much physical it is not so much technical or tactical as mental. Experience had taught me that very few people actually train kids mentally. And to train kids mentally you don’t need to necessarily do it on a tennis court it can be done of the tennis court it can be done in an ofce or a classroom. So I started tennis counseling. In fact if I look back most of the students who have come back to me for tennis coaching are the ones who actually took counseling from me. I counsel the kids the players and I counsel the parents also on a variety of topics like the mental aspect planning their tennis and tournament schedules and even queries regarding their academics. So it’s more like being a tennis doctor. Q Are there any specific tools or steps that you use or a curriculum that you follow while counseling your students and their parents especially on the mental front Tat’s a great question. Mostly people look at a game like tennis as a physical sport. But it came to me with experience that at the end of the day it is largely a mental sport. I know so many kids who would play well during practice but in a match they would just fzzle out they wouldn’t perform well. So how to train these kids on these mental aspects What I tell my students is that at the end of the day it’s just a sport it’s just a game. So when I counsel the kids on the mental aspect there’s a whole set of values that I bring in. Te better character and perspective the child has What I tell my students is that at the end of the day it’s just a sport it’s just a game. So when I counsel the kids on the mental aspect there’s a whole set of values that I bring in. Sport

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40 Heartfulness Sport towards life and towards sport the better they’ll do in tournaments and be able to handle the pressure. Te pressure in tennis and even in life comes from misdirected perspectives or misdirected ambitions. Tennis is not about winning or losing a tennis match should be able to bring out the best in the child. I think that is also what challenges in life are all about. So in counseling sessions all the time we keep refecting back to what life is all about and how tennis is just a miniature real-life situation without the real-life consequences. I am speaking about tennis but it applies to all sports. Q Can you share some practical examples of drastic changes in students through this type of counseling Tere was an instance where one boy would get very angry on the court and in certain cases he did not have the adequate work ethic or willpower to do the exercises. So we started meditation sessions with him during the last four months and there is actually a clear improvement. Te graph in terms of his eforts and work ethic is only moving upwards. He has become so particular about the way he does things we can see him motivated and he plays at the international level. He is a 16-year-old boy playing at the level of international juniors. I have also been fortunate to work with a couple of other players one of whom is a national champion. Tis boy was in 10th grade and in one of the unit tests leading up to the fnal board exams he failed and his parents were pretty concerned regarding his future and what to do. So frst I spoke to the parents without the child and then we brought the child in and worked out a timetable. We worked out the priorities keeping the right perspective and trying to fnd a balance between his academics and tennis. Te boy fnally did well in his board exams and then he actually went on to win a national title and a couple of back-to-back international titles last year. Q That’s fantastic. So do you use meditation as a tool regularly in your counseling program in the academy No not for every child because most of the children who come to me are less than 15 years of age. Lately there is a relaxation technique that we have been using on the court sometimes for the kids after the sessions

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Interviewed by Meghana Anand June 2018 Sport to help them relax to help them focus. A lot of kids really like it and some of them apply the technique on their own. In fact the reason I took to meditation was that in the middle of a match I would get so many thoughts. Some of them were irrelevant unnecessarily putting me under pressure. I think the best way to tackle pressure in a tennis match or in life is to get your thinking clear and that is what meditation essentially does. Once you are able to regulate your mind in a positive direction most of the things get sorted by themselves. Q What changes did you observe on and off the court once you started meditating A lot of things Some of the small things were: better control over my emotions clearer focused thinking precision and better efciency in whatever needs to be done. So that’s at the lower level. But at a higher level you need to have a right perspective towards everything. So I keep talking to the parents and to the children about what is the right perspective towards tennis. And the right perspective is to take it is as a game. Tere are challenges involved and the challenges should make us better as a person as a human being. So meditation has given me the right perspective on life as to what life is all about. And once you have the right perspective it puts all the other facets or all the other parts of life in proper place. You are able to prioritize very well. I do have a lot of duties and meditation helps me to stay centered focused and I am happy and enjoying life. To be continued.

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everything it changes If water derives lucidity from stillness how much more the faculties of the mind Te mind of the sage being in repose becomes the mirror of the universe the speculum of all creation. Zhuangzi

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I n the busyness of our contemporary life we are drawn into ceaseless activity that often separates us from the deeper dimension of our self. With our smart phones and computer screens we often remain caught on the surface of our lives amidst the noise and chatter that continually distract us that stop us from being rooted in our true nature. Unaware we are drowned deeper and deeper in a culture of soulless materialism. At this time I fnd it more and more important to have outer activities that can connect us to what is more natural and help us live in relationship to the deep root of our being and in an awareness of the moment which alone can give real meaning to our everyday existence. Over the years I have developed a number of simple practices that bring together action and a quality of mindfulness or deepening awareness that can nourish our lives in hidden ways. Tese activities like mindful walking cooking with love and attention can reconnect us with the web of life our natural interconnection with life in its beauty and wonder. Tey can help us ‘declutter’ our outer life and instead become rooted in what is simple and real. One of these practices which combines action with mindfulness is cleaning. Cleaning Llewellyn V aughan-Lee 44 Heartfulness

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Te art of cleaning is a simple spiritual activity that is often overlooked. Te image of the monk sweeping the courtyard has a deep signifcance because without the practice of cleaning there can be no empty space no space for a deep communion with the sacred. Outer and inner cleaning belong to the foundation of spiritual practice and as the monk’s broom touches the ground it has a particular relationship to the Earth. We need to create a sacred space in order to live in relationship to the sacred within ourselves and within creation. In today’s busy life cleaning one’s home is often considered a chore. We may spend time and energy and expensive products in our daily ritual bathing but the simple art of cleaning our living space is rarely given precedence. Our culture calls to us to use products that will kill all of the ‘germs’ that surround us products that are often more toxic than the germs but do we give attention mindfulness to caring for the space in which we live Are we fully present with our brush or vacuum cleaner THE ART OF CLEANING Bamboo shadows sweep the stairs But no dust is stirred. Moonlight penetrates the depths of the pool But no trace is left in the water. —Nyogen Senzaki 45 June 2018

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46 Heartfulness Once I realized that everything is part of one living whole that nothing is separate I understood how everything needs care and attention. I bring this feeling and awareness into my cleaning. Cleaning a table dusting a shelf I give attention and love because everything responds to love and care – not just people or animals or plants but everything. I feel strongly that just as I should only have what I need I should only have what I can look after love and care for. It is a simple recognition of the sacred that is present within everything and a way to live from the heart in everyday life. Maybe having been brought up in a family without love or care I feel this need especially strongly but I sense that it comes from a deeper knowing of how everything is part of the fabric of love – that creation is woven out of love. And so when I clean I am also looking after caring for what is around me knowing that it too needs to be loved. I must admit that I love to clean. I fnd cleaning deeply reassuring. Personally I love emptiness inner and outer space. In cleaning my living space I am creating emptiness clearing up the debris that so easily accumulates. And when one But if we are to practice spiritual ecology if we are to include the spiritual in our ecological awareness we need to bring a greater awareness to all the debris we leave behind. We need to learn how to clear up after ourselves how to keep an empty space – how to be attentive in our cleaning. Spiritual ecolog y

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47 June 2018 Just as ritual bathing prepares the worshipper or just as we may take off our shoes at the entrance to a temple or mosque or even a friend’s home cleaning is an important preparation for living with the sacred in our daily life. cleans with love and attention one is not just vacuuming the dust but also the psychic debris even the worthless thought- forms that stay in the air. Because our culture only values what it can see and touch we do not understand this invisible accumulation. But it is real and without conscious attention it clutters our life more than we realize. Just as ritual bathing prepares the worshipper or just as we may take of our shoes at the entrance to a temple or mosque or even a friend’s home cleaning is an important preparation for living with the sacred in our daily life. When I frst started lecturing traveling over America I would stay in people’s houses. At the time I was lecturing mainly to Jungian psychology groups and so would sometimes stay in the house of a therapist. I remember one night being given a bed in the spare room which was also my host’s therapy room. After a few restless hours I gave up trying to sleep and realized that I was lying in the psychic soup of all of his patients. Trough his therapy work he brought unconscious feelings to the surface brought shadow dynamics anger and depression into consciousness. And so they were foating around the room waiting to attach themselves to the next person who entered. Te therapist had no understanding of psychic cleaning. Sadly it had not been part of his training or practice. Te air was dense with discarded psychic contents. Tis is not uncommon. Often people who do healing wash or shake their hands afterward but then the illness just goes into the water or into the air to be drunk or breathed by another. When my teacher was in India with her Sufi sheikh she would sometimes witness him performing a healing. She noticed that after each healing he would cup his hands and bring something to his mouth. She realized that he was inwardly digesting the sickness that he had cleansed so that it would not just stay in the air and attach itself to another person. Ecological awareness teaches us the importance of recycling and composting. Te waste from our daily lives should not be allowed just to accumulate in a landfll. Nor should it be allowed to get into our water which in a less visible way is becoming toxic with all the tranquilizers and other drugs that go through our system into the water afecting and mutating the fsh. Tere are many ecologically aware people who make it a practice to leave Spiritual ecolog y as little as possible in their garbage bins for the landflls and work to safeguard the food and water supply and this is very commendable. But if we are to practice spiritual ecology if we are to include the spiritual in our ecological awareness we need to bring a greater awareness to all the debris we leave behind. We need to learn how to clear up after ourselves how to keep an empty space – how to be attentive in our cleaning.

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48 Heartfulness When we bring a quality of attention in our cleaning the psychic debris can be absorbed along with the dust. Often the attention is linked to the breath so the two work together. 1 When we work this way the debris does not harm us and I have found a deep satisfaction in this practice. Our present culture teaches us to accumulate but not how to make empty. But for real spiritual work in the inner and outer worlds in order to give space to the divine in order to return to the sacred we need to practice a certain purifcation in our daily lives. We learn to eat consciously to be attentive to our outer environment to sweep our courtyard. We also need to learn how to clean our house both physically and inwardly. Just as we need to learn to empty our mind in meditation to clear away the clutter of unnecessary thoughts so do we need to consciously clean our living space. Dusting sweeping vacuuming with attention we bring a certain awareness to the ground of our being. Tis has to do with respect for our environment. In some old Celtic rituals after a wedding the couple walk to the celebration proceeded by a young boy and girl with brooms who are sweeping away the evil spirits so that the couple have a happy marriage. Tese ancient rituals carry an understanding of the inner worlds and how they can afect our daily life. In the practice of spiritual ecology we are not just working with the outer physical world but also the inner worlds and we need to respect this. We need to relearn how to live lightly to leave as little debris behind us as we can. We need to relearn how to sweep with our broom. It is simple good housekeeping more important than we realize. © 2017 Te Golden Suf Center Adapted from Spiritual Ecology: 10 Practices to Reawaken the Sacred in Everyday Life. www.spiritualecology.org Spiritual ecolog y 1 In the Suf practice we work with the heart and so darkness and debris are also absorbed through the heart with love. Sufs are sometimes known as ‘sweepers’ because they sweep up the debris the dust of the world that others leave behind.

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49 June 2018 A few weeks ago I remembered having been painfully shamed by somebody. Tis happened many many years ago. I think that I was still in my teens and the person who shamed me was quite a bit older. We were in a situation where they were my ‘superior’ and held power over me. This person died a few years ago.  After venting my anger by telling my story to some friends I began my process of forgiveness. I started by remembering that I am now older than the person was when they shamed me and therefore can see the matter from a more adult perspective.  I saw that in shaming me the person had forfeited an opportunity to teach me. Recognizing that fact helped me to heal my own shame. I was not stupid as the person had implied but simply needing to learn something. Te person had just made an unfortunate choice – to belittle rather than teach. I saw that in shaming me the person had forfeited an opportunity to teach me. Recognizing that fact helped me to heal my own shame. Choosing to Believe BARBARA J. LEVIN O’RIORDAN makes use of an old emotional wound to learn how to forgive and how to actively make choices that lead to healing instead of fostering resentment and hurt.

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50 Heartfulness   I kept having an image of the person who had shamed me. I had the idea that I was doing them a disservice by holding a grudge against them. In my imagination I had the idea that they wanted to be more deeply forgiven.   Ten I made a choice. I chose to believe that the soul of the person who had hurt me was seeking forgiveness. Perhaps they had even prayed for the old memory to return to me as a way of bringing about forgiveness. Perhaps the memory had come so that I might heal myself of the old wound and Then I made a choice. I chose to believe that the soul of the person who had hurt me was seeking forgiveness. I recognized that this person as is true for anybody when they hurt another person was coming from a place of pain and need. I also considered that maybe the person had been having a bad time that day and that I a young kid might just have been getting on their nerves. That did not excuse them but I could sympathize. Finally I wrote a letter about the matter which I purposely did NOT mail. Still the forgiveness process was not complete. Tere was still no love in it. Active forgiveness

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51 June 2018 also so the person might ask for and be forgiven and healed.   When I chose to believe those things everything changed. I chose to believe that the person was repenting all the times in their life when they had belittled other people that the person was planning a new life in which they did not shame others as a way of anesthetizing their own pain. I chose to believe that their soul was seeking relief in this way.   I am now choosing to believe that this person and I are joining together in the efort to right what was wrong and create something new. If our hearts can come together in a shared efort to correct what had been broken and mistaken our story which began so many decades ago can still have a happy ending.   So in the light of all that I am asking you readers and friends to consider this message. I choose to believe that the person who once shamed me is now joining me in speaking it: “Your words to people who are subordinate to you – your employees your pupils and students your children your parishioners the people whom you mentor and those who clean your ofce – have power and can stay with them all their lives.  Any opportunity to belittle one of those persons is also an opportunity to teach enrich and empower them.” If anybody can hear and remember that I will be a bit more healed and I choose to believe that so will the person who hurt me. I think I can also choose to believe that any person who hurts me in the future is already in the very act of hurting me also beseeching my forgiveness.   In Man’s Search for Meaning Victor Frankl states that it is our right to choose beliefs that enhance our humanity particularly if the choosing is conscious. When he was incarcerated in a concentration camp for example he chose to respect himself to believe that he would someday be liberated and to believe he would write a book based upon his experiences at the camp that would help others.  In fact Frankl was liberated and millions of people have read and been helped by his book. Some might state that choosing to believe as I did was only an exercise in pretending.  But how far wrong could I have been Surely every soul eventually seeks forgiveness. And perhaps the world needs a bit of benign pretending as its wounds become increasingly critical.   This exercise in choosing to believe helped me to change. It seems that my own world has expanded. I am now considering what other beliefs I might choose that will strengthen me and others and help us to grow. Which beliefs do you choose   Surely every soul eventually seeks forgiveness. And perhaps the world needs a bit of benign pretending as its wounds become increasingly critical. Active forgiveness

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be inspired.

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A human being is a vessel that God has built for himself and flled with his inspiration so that his works are perfected in it. Hildegard of Bingen

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MEGHA BAJAJ tells a beautiful simple story about a monk and his disciples and relates this to her own experiences of the power of now the present. S tories can teach in ways that only stories can teach. For days I had held a question in my mind about how I can progress on the spiritual path. Last evening fnally the answer came with the birth of this story. Trough me and for me this story has become a milestone. A realization has become my realization. Perhaps it can become yours too. Years ago when fnding peace was still the most important quest for all there lived a great Buddhist monk. High above the mountains iced by snow and sprinkled by cherry sunrays was his little monastery. People sought him from all over the world. Te scaling heights the brazen winds the wild animals – nothing could stop them from focking to the monk – for they knew he could pave the way to peace for them. However after a few days many got restless and left. Te reason Te monk hardly spoke. He just carried on in his usual fashion. For many this was hard to deal with. Te great monk had a merry laugh and a twinkle in his eye. He seemed ancient and yet just like a child. He never invited anyone and he never refused anyone and when someone did come he 54 Heartfulness W he n I W alk I walk

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Being present made sure his home was their home. Many came many went – but a few a small group of eleven stayed behind. Te monk knew he had fnally fltered the ‘seekers’ from the ‘questioners’. Tis was the group who had left everything to fnd peace and they wouldn’t return knowing about peace they would return knowing peace Te monk did all that he needed to in a day while the group followed around hoping to get a cue as to how they too could be in constant blissful union with their Lord. In the evenings the monk would sit under a tree while the group gathered around him. Some put their head in his lap and he caressed them lovingly while others were content to just watch him from afar. Te seekers asked questions and sometimes the monk would answer at length and sometimes he would choose silence to speak. Either way the night would rise only when all the doubts had drowned. During one of those twilights the youngest girl in the group Mira asked him “Beloved one tell me the secret to your peace. I want to know.” Knowing that the words that would follow could change their lives the entire group moved closer. Silence fell over them as the monk replied “When I walk I walk.” Te seekers moved closer still. Tey wanted to know more. Tey wanted to transform. Something told them that the answer would be revealed. Te monk however spoke no more. He just sat with his eyes skywards wondering at the stars. Te seekers were disappointed. Tey had thought some profound complex secret would be revealed. But no the monk had just spoken a single sentence: If I can learn to do what I am doing and immerse myself in it completely meditation will cease to remain a part of my day. It will become a part of me. And gradually it will become me. 55 June 2018 W he n I W alk I walk

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When I walk I walk. What could this mean All of them went to sleep that night with questions chasing his words around … answers nowhere in sight. Te next day the monk went about his day as always and the seekers followed step. As he plucked the weeds out of his tiny garden the group helped. Te monk smiled to himself as he sensed a peculiar restlessness in the air. However no one said anything. Tey had already learnt that answers would come only when answers would come. Usually one amongst them would stumble upon the answer to the monk’s words and share his realization with all the others. Te group would internalize it ponder upon it and wait until the realization became a part of them. Today however revelation didn’t seem to be in the mood of befriending any of them. Te guru chuckled silently and asked the young girl “Mira what are you doing right now” Surprised by the monk’s question she replied “Helping you pluck out the weeds beloved one.” He smiled and asked “What else” Mira spontaneously replied “Nothing else” Te monk asked “Are you sure you aren’t doing anything else” Mira thought for a minute and said “Well I am thinking about your words.” “And” asked the monk mischievously. “Umm … wondering what is there for dinner tonight” replied Mira with a giggle. Te monk smiled and said “When I am plucking weeds I am plucking weeds.” And with that he went back to doing this chore with the same intensity that he used to meditate or eat or watch a sunrise or speak with them. The beauty about this moment is that when you are in it completely and absolutely nothing else matters.... All that exists is the activity that you are involved in and you. Get immersed even further and nothing but the activity remains. You dissolve. And in those moments when there is no ‘you’ what is is. And that ‘is’ is peace 56 Heartfulness Being present

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Being present Te entire group spontaneously burst into smiles. Tis was the frst time that they had all understood something together. Restlessness changed into excitement and within moments excitement became peace. Te little group of twelve – one master and eleven disciples – plucked weeds as they plucked weeds that afternoon. Ever since this story wrote itself out the very perspective with which I look at life has changed. Queen of multi-tasking I believed I should not waste a single moment of my life. I packed in as much as I could in every second. I watched movies while exercising. I had breakfast while reading books. I enjoyed a sunrise while chatting on the phone. At any given point I was involved in at least two or three activities … and I wondered why I wasn’t enjoying any. When I walk I walk. So simply answered the master. Since yesterday I have been doing this. When I ate I ate. When I was with my husband Arun I was with Arun. When I listened to music I listened to music. Initially it almost appeared too difcult to do just a single thing at a time. I felt restless. I felt irritated. But I didn’t give up. As I pursued a single activity long enough and gave myself to it completely I realized something within me suddenly shifted. No longer was I living in the past or the future – rather I fell into the coveted ‘now’ the ‘as is’ the ‘present continuous’. Te beauty about this moment is that when you are in it completely and absolutely nothing else matters. Te unpaid bills the chores for tomorrow the aching knee the worrisome child – in the now none of these exist. All that exists is the activity that you are involved in and you. Get immersed even further and nothing but the activity remains. You dissolve. And in those moments when there is no ‘you’ what is is. And that ‘is’ is peace It sounds almost too simple to be true doesn’t it Too commonplace. I always believed fnding peace was a treacherous arduous difcult process however I now realize that it is so simple that we miss it. I always wondered what the diference was between me and a monk. Now I know. Even while meditating I am thinking planning scratching and wondering. A monk even while thinking planning scratching and wondering is meditating. If I can learn to do what I am doing and immerse myself in it completely meditation will cease to remain a part of my day. It will become a part of me. And gradually it will become me. Usually when I write it is while sipping a masala chai chatting on Facebook and checking my mails. Today as I write I write. I can feel the diference. I can almost experience you sitting beside me a friend a fellow seeker as together we live this message: When I walk I walk. 57 June 2018

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Heartfulness Ashtanga yoga Y AmA Good Conduct ASANA Posture NIY AmA Regularity Observation Pr ANA Y AmA Breath Regulation Pr A TY AhAr A Inner Withdrawal DhAr ANA Mental Focus DhY ANA Meditation SAmADhI Original Condition Balance What if someone told you there was a simple set of practices that could help you manage every aspect of your daily life and at the same time take you to a level of human potential beyond your wildest imagination Would you be interested Most people would at least be curious. That is in fact an accurate explanation of the practices of Y oga but most people don’t realize it. Y oga includes a holistic set of practices for overall self-development and the well-being of the body mind and soul. A few thousand years back the great sage Patanjali compiled the current yogic practices of that time into a simple framework consisting of eight parts or limbs and that framework is still used today. It is known as Ashtanga Y oga. But the practices of Y oga have evolved since Patanjali was alive in response to the needs of the time and especially during the last 150 years. So in this series DAAJI explores each limb of Y oga in the light of the modern day yogic practices of Heartfulness. He shows us how to integrate inner spiritual practices with living in the world and refning our personality so as to create that true state of Y oga – skill in action and integration of the spiritual and worldly aspects of life.

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59 June 2018 We have so far explored the frst fve limbs of Patanjali’s Ashtanga Yoga – Yama Niyama Asana Pranayama and Pratyahara. Each has its purpose and together they help us refne our thoughts actions posture and energy including the breath and direct our senses inwards to the feld of consciousness. All this prepares us to go deeper into the heart and mind. Trough Dharana Dhyana and Samadhi we open up the potential of the subtle bodies and fnally go beyond these eventually to the Absolute state. If you can visualize a human being as made up of matter energy and the absolute state of nothingness – body mind and soul – then we are now moving away from the world of matter into the realm of subtler and subtler forms of energy until eventually we reach the center of our being which is the Absolute nothingness at the base of everything. PATANJALI’S SuTRAS Dharana Dhyana and Samadhi are the final three limbs of Patanjali’s Ashtanga Y oga. There is no clear separation or definition among them as they weave together to define the inner spiritual practices of meditation known as Raja Y oga. These three limbs focus on the real purpose of Y oga and they are the practices of the inner journey known as the spiritual yatra. In the remaining articles of the series on Ashtanga Y oga D AAJI helps us to understand the role of Dharana Dhyana and Samadhi and how they take us to the culmination of Y oga – union or osmosis with the Ultimate Existence. SAMYAMA Tere are many Sutras about Dharana Dhyana and Samadhi in Patanjali’s seminal research. Here are a few that are relevant to this article: 3.1: Deshah bandhah chittasya dharana Dharana is the process whereby the mind holds on to some object either in the body or outside the body and keeps itself in that state. 3.2: T atra pratyaya ekatanata dhyanam When there is an unbroken fow or uninterrupted stream of knowledge in that object or part of the body it is called Dhyana. 3.3: T ad eva artha matra nirbhasam svarupa shunyam iva samadhih When only the essence of that object place or Dharana • Dhyana • Samadhi

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60 Heartfulness Science of spirituality point shines forth in the mind without any form that state of deep absorption is called Samadhi. It comes in meditation when the form or the external part drops of on its own. 3.4: T rayam ekatra samyama When the three processes of Dharana Dhyana and Samadhi are taken together as one on the same object place or point it is called Samyama. Te form has vanished and only the meaning remains. 3.5: T ad jayat prajna lokah Trough the mastery of the three-fold process of Samyama the light of knowledge transcendental insight and higher consciousness come. 3.6: T asya bhumisu viniyogah Samyama is gradually applied to the fner planes states or stages of practice. 3.7: T rayam antar angam purvebhyah Tese three practices of Dharana Dhyana and Samadhi are more internal than the previous fve practices. 3.8: T ad api bahir angam nirbijasya Tey are however still more external than the real Samadhi which does not have an object or even a seed object on which to concentrate. 3.9: Vyutthana nirodhah samskara abhibhava pradurbhavau nirodhah ksana chitta anvayah nirodhah-parinamah Tat high level of mastery called nirodhah- parinamah occurs in the transition stage where the rising tendency of deep impressions converges with the subsiding tendency and the attention of the mind feld itself. 3.10: T asya prashanta vahita samskarat Te steady fow of this state of nirodhah- parinamah continues by creating the habit of doing the practice day after day. 3.11: Sarvarathata ekagrata ksaya udaya chittasya samadhi-parinamah Te mastery called samadhi-parinamah is the transition stage in which the tendency to multi-pointedness subsides while the tendency to one-pointedness arises. 3.12: T atah punah shanta-uditau tulya- pratyayau chittasya ekagrata-parinimah Te mastery called ekagrata-parinamah is the transition stage in which one-pointedness of consciousness arises and subsides sequentially. Te idea of time vanishes the past and present are as one and the mind is said to be concentrated. 3.35: Hirdaye chitta samvit By practicing Samyama on the heart knowledge of the mind is attained. Patanjali describes Dharana Dhyana and Samadhi together because he considers them progressive and interrelated aspects of concentration or inward settledness. Meditation generally starts with Dharana a supposition. Tis supposition

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61 June 2018 or sankalpa initiates the fow of intention with thought energy and direction. As that intention moves deeper diving into the feld of experience of the heart we move into Dhyana or meditation. Te outcome is Samadhi or absorbency in the object of meditation. And the quality of the Samadhi we experience depends on the feld we create through this process of meditation. DHARANA Dharana is often translated as ‘concentration’ and certainly that is one part of it. But its meaning is broader and far more interesting than simply the ability to concentrate with one-pointed attention. Dharana also covers the ability to contain to hold and like a womb to nurture in the same way that Mother Earth gives birth to trees from seeds that are planted in her soil. As our consciousness expands that ability to contain eventually becomes so vast that we are able to contain God within us. At the beginning of the Heartfulness meditation we make the supposition that “the Source of Divine Light within my heart is drawing me inwards” and we then gestate envelop hold and nurture that supposition. Dharana results in concentration because there is an unbroken fow towards one thing that is contained and nurtured in the heart. Tere is some efort involved through the process of sankalpa directing the fow of thought but the ideal is to cultivate a capacity for efortless efort. Tis supposition guides our consciousness into the current that is fowing inwards to the Source so we are moving towards the goal of complete oneness with the Divine 1 Ram Chandra of Shahjahanpur 2016. Commentary on the Ten Maxims of Sahaj Marg Shri Ram Chandra Mission India

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62 Heartfulness Principle. Holding and afrming that spiritual goal in Yoga is Dharana. Ram Chandra of Shahjahanpur has explained it as follows 1 : It is very essential for everyone to fx their thought at the very outset upon the goal that they have to attain so that their thought and will may pave the way up to it. It has been observed that those on the path of spirituality who did not fx that fnal state for their goal have defnitely remained short of the mark because before arriving at the fnal point they mistook one or the other of the intermediate states to be the fnal point or Reality and stopped there. Tus they sufered merely for not having fxed their goal. Even in worldly matters so long as a person does not keep their object in view their eforts are never so intensifed as to ensure success. How does this practice of Dharana resonate in the feld of universal consciousness When we sincerely take up the goal of becoming one with the Ultimate state the centripetal fow creates a stir in the Infnite. Divinity itself becomes convinced of our one-pointedness of purpose of our earnest intent. Ten it is no longer simply ‘me’ moving towards the goal the dynamic changes to that of a lover and the Beloved where attraction is from both sides and the distance between lover and Beloved becomes less and less. Closeness goes on increasing and this eventually leads to mergence in the Ultimate assuming the form of the latent motion that existed at the time of creation. Our intention our ideal results in intense longing craving and impatience and this is much more than mere concentration. Dharana keeps our meditation fxed upon the fnal goal and this is vital to bringing about the fnal state.

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63 June 2018 Science of spirituality Tis same aspect of Dharana also allows us to hold and enliven the inner states we receive during every meditation so that they become part of us. Tis way the gifts we receive in each meditation can be absorbed and their qualities become second nature. SANKALPA In fact Dharana is integral to every aspect of Heartfulness practice because it is the fuel underlying sankalpa or subtle suggestion. As Swami Vivekananda simply puts it “What is thought Tought is a force as is gravitation or repulsion. From the infnite storehouse of force in nature the instrument called Chit takes hold of some absorbs it and sends it out as thought.” With sankalpa we can utilize the power of thought in a very efective way. When we master this art of Dharana sankalpa becomes so potent because it is the subtlest suggestion resonating in a pure open loving heart connected to the Divine and thus supported by the Divine Will. Tis is also the secret behind the potency of prayer. When Dharana is prayerful ofered in a vacuumized pure heart then the Divine fows in and automatically draw the attention towards the Ultimate. Any thought or intention ofered in this state is bound to reach its target. TRANSMISSION Heartfulness Meditation is aided by Transmission which facilitates efortless inward focus because it has come from the Source itself. It naturally turns our attention deep within to be in osmosis with the most sublime Samadhi from the very beginning. As mentioned in the last article on Pratyahara personal transformation is from the inside out from the state of Samadhi outwards. We are given such support so that the journey is one of efortless efort. When we master this art of Dharana sankalpa becomes so potent because it is the subtlest suggestion resonating in a pure open loving heart connected to the Divine and thus supported by the Divine Will. Tis is also the secret behind the potency of prayer. When Dharana is prayerful ofered in a vacuumized pure heart then the Divine fows in and automatically draws the attention towards the Ultimate. Any thought or intention ofered in this state is bound to reach its target.

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Website: mindfulbeing.in l Email: infomindfulbeing.in l Facebook: cfmin l Instagram: cfmindia 64 Heartfulness Science of spirituality Known to many as Daaji Kamlesh Patel is the fourth guide in the Heartfulness tradition of meditation. Embracing the many roles of a modern-day teacher he has that rare capacity to dive deep into the center of his existence in the heart and simultaneously have a scientifc approach to original research in the feld of meditation spirituality and human evolution. He is a prolifc speaker and writer and you can read his latest book Te Heartfulness Way . To learn more about Daaji go to www.daaji.org. RESEARCH Te yogic science of inner revelation depends on Dharana. From an initial supposition we meditate diving deeper into the universal consciousness of Samadhi and then resurface at the end of the meditation to observe record and infer what we experienced and what changed in our inner state. Without Dharana nurturing the initial idea and allowing it to deepen and unfold during the process of meditation such revelation would not be possible. In fact the reason why many people cannot ‘read’ their inner states is because they do not cultivate Dharana during meditation. To do so requires exercising the cognitive functions of the manomaya kosha and vignanamaya kosha observing with full consciousness and integrating the knowledge received by the mind in new and creative ways. One way to develop this capacity is to write a journal after each meditation noting down what happened. Another way is to actively use meditation as a tool for research by ofering a question or a supposition to be explored through expanded consciousness during meditation. Te mind in a meditative state is able to gestate an idea or problem with a much higher and broader perspective than rational logic can achieve. In fact expanded consciousness generally leads to inspiration which is also how most great discoveries have occurred in the realm of science and how most artistic masterpieces have been created. For example Kekulé’s dream led him to the discovery of the benzene ring the Archimedes Principle was discovered while Archimedes was relaxing in a bathtub. Swami Vivekananda explains clearly in the introduction to his book Raja Yoga that Yoga is the science whereby we gain direct experience and perception of the inner states of a human being. He says “Te science of Raja Yoga in the frst place proposes to give us such a means of observing the internal states. Te instrument is the mind itself. Te power of attention when properly guided and directed towards the internal world will analyze the mind and illumine facts for us. Te powers of the mind are like rays of light dissipated when they are concentrated they illumine. Tis is our only means of knowledge.” Tis is the potential and beauty of Dharana.

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Centre for Mindfulness India presents: Mindfulness Heartfulness Free Webinar Lecture Series Host: Amir H. Imani Director CFMIN Website: mindfulbeing.in l Email: infomindfulbeing.in l Facebook: cfmin l Instagram: cfmindia Saki Santorelli Chris Germer Janice Marturano Nancy Bardacke Willem Kuyken Richard Davidson Jon Kabat-Zinn Helle Laursen Vasco Gaspar Victor Kannan Judson Brewer Learn about mindfulness heartfulness from world leading teachers and researchers

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TASTE -o f- LIFE

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When you begin to meditate on a regular basis you will start to notice that thoughts and feelings that may have been building up inside of you are gently released and you reach the quiet place that was always there waiting for you – the place of pure awareness. It is there that you will experience peace healing and true rejuvenation. Deepak Chopra

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68 Heartfulness

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69 June 2018 LEAF paterns An art essay by ANNE-GRETHE KOUSGAARD

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70 Heartfulness W hen I create new paintings or sculptures playing seriously is key for me. I forget everything about art and simply create those conditions where I feel totally free and in tune with Nature. Without ambition I just have fun In these paintings dried leaves and diferent handmade stencils have been used in many layers. My background as a textile printer comes out in this series. www.agkousgaard.dk Nature Art

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71 June 2018 Nature Art

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72 Heartfulness BHADRASANA Heartfulnes Yogasanas Sthithi Dandasana: Initial Sitting Posture Sit erect with the legs stretched forward and heels together. Keep the spine neck and head erect. Place the palms on the foor by the sides of the thighs. Gently close your eyes. Sithila Dandasana: Sitting r elaxation Posture Sit with the legs stretched forward and feet apart. Slightly incline the trunk backward and support the body by placing your hands behind and fngers pointing backward. Let your head hang freely behind or rest on one of the shoulders. Gently close your eyes. Asana: Bhadrasana Stage I Come to Dandasana. Fold both legs join the soles and keep the heels and toes together. Pull the legs inward by drawing the heels closer to the body and bending the knees outward. Interlock the fngers to hold the toes and front part of the feet. Keep the trunk and head straight. Draw the feet inward towards the body little by little until the heels are in front of the perenium bending the elbows outward. Widen the thighs and lower the knees gently until they touch the foor. Sit erect stretch the spine upwards close your eyes and maintain this posture with gentle long and deep breaths in and out six times.

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73 June 2018 Heartfulnes Yogasanas Stage II Breathe out arch the spine and slowly bend forward in Bhadrasana. Try to touch the forehead on the foor. Close your eyes and maintain your posture with gentle long and deep breaths in and out six times. Breathe in and slowly come back to Bhadrasana. Stage III Breathe in stretch both arms up over the head. Breathe out bend forward and try to touch your forehead on the foor. Gently close your eyes maintain the posture with slow long and deep breaths in and out six times. Benefits: Bhadrasana strengthens the muscles of the groin and pelvis Also strengthens the thighs hips and buttocks It is good for developing fexibility in the legs Te fexed knees stretch and tone the muscles running along the inner thighs. Gives elasticity to stif knees hips and ankle joints Keeps the kidneys the prostrate and the urinary bladder healthy Has a benefcial efect on the muscles and ligaments of the urogenital regions promoting a supply of fresh blood and Calms the brain.

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74 Heartfulness DR GARY HUBER shares his thoughts with VICTOR KANNAN on health and well-being how meditation brings about improved health outcomes and how to integrate simple meditation practices into a treatment plan. HEALTH + + + + + + Meditation

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75 June 2018 Q Dr Gary Huber welcome. Tank you. Q You were an Emergency Medicine physician for 20 years before evolving your practice to Integrative Care. You lecture on hormone replacement therapies cardiovascular care sports medicine and other integrative topics at the American Academy of Anti-Aging Medicine. You have developed the Hubert Healthy Weight Loss Program that also works to reverse metabolic syndrome. You are also a clinical professor and preceptor at the u niversity of Cincinnati College of Pharmacy. Last year you were also named a ‘Leader in Medicine’ by the American Health Council. So what is Integrative Medicine and what is new about it Integrative medicine is the incorporation of multiple disciplinary elements of life. As a mainstream traditional family practitioner we apply drugs to try to control symptoms. In integrative medicine we still have drug therapies we still have X-rays and testing but we do much more because there are some things that we don’t do very well in mainstream medicine. Tis is what my 20 years in Emergency Medicine taught me. We do some really cool stuf for example if you have an emergency or something acute we are awesome but if you really want to be healthy we don’t do that very well. So quite simply Integrative Medicine is the integrating of everything in your life: sleep exercise stress diet whether or not you meditate etc. All these things are the reason you have hypertension in the frst place. So all other concerns outside of traditional medicine actually help you to get healthy and can reverse your diabetes reverse your hypertension and improve the quality of your life. Q Is this also the same as ‘personalized’ medicine Tat is a new term. You will also hear ‘holistic’ ‘integrative’ and ‘natural’ and now it has moved towards ‘personalized’ with the advent of genetic testing. I can look at your genetics and customize your treatment plan based on what your body is predisposed to do based on your genetics. Q In this context I hear a lot about Y oga and meditation along with Mindfulness wellness and health care so how do Y oga and meditation fit into personalized medicine We need a Webster’s dictionary to clearly understand what all these terms mean. Is Yoga meditation No but the two are often linked. Meditation can be a part of Yoga but not all Yoga has meditation. Meditation is of itself something that is very healthy for our bodies. Exercise is something diferent religion is something diferent and I think that for every + + + + Integrative medicine

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76 Heartfulness individual there is blending of all those diferent ideas and concepts. Q So do you think meditation can help in maintaining better health I believe that infinitely because there is science to show it. At the end of the day I am a scientist I am a physician and I need to see some evidence. What excited me about meditation when I first started reading about it were things like how it lowers blood pressure. I am one of those people who needs proof. There is abundant proof that meditation has a huge impact on health and it is critical today more than ever because our lives have unraveled with technology and with the pace of life and the stress that we induce in ourselves. If we are going to do things that make us unhealthy which we are more than willing to do and have fun with it … “Give me that processed food” “Give me those doughnuts” “Give me that cofee full of sugar” “Let me watch movies endlessly because I can stream them on Netfix.” We are willing to do things to unravel our health so what are we willing to do to reconstruct it I think meditation ofers a wonderful tool to help combat some of that stress. Q How often should we meditate and for how long Ask 10 diferent experts and you will get 10 diferent answers. From my perspective I am just trying to get people to accept the concept and put it in their lives. People like yourself who have a very rich history in the feld of meditation may have a diferent answer. When I talk with your colleague she tells me that dawn and dusk are the two best times and it is good to meditate for at least 20 minutes maybe more. For my patients I am trying to get them to meditate daily. Do I meditate every day I am not going to lie – I wish I did. I miss a couple of days a week. But I tell my patients “Meditate every day.” I don’t want to put up barriers so “Morning noon or night just do it. If 8 minutes is all you can muster that’s great.” Tere’s a little book I often recommend to my patients called 8 Minute Meditation by Victor Davich. I love this book because it is simple. It’s that ‘Keep it Simple Stupid’ KISS principle of life. If I can encourage them to start once they get their toe into the water and see how rewarding it is they will want to dive in. Q Dr Richard Davidson from the u niversity of Wisconsin Madison talks about the 8-minute meditation helping in terms of chemical composition of the brain. So does a short 8-minute meditation help improve mood + + + + + + + Integrative medicine +

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Interviewed by Victor Kannan 77 Absolutely. Tere have been studies that measured those things. Here are the two interesting things I want my patients to understand: You don’t have to be a yogi. You don’t have to meditate three hours a day for 10 years to get beneft. Research has shown that just 5 hours of meditation – 15 minutes a day for 20 days – produces beneft. Everything you would want to improve in your brain has been demonstrated to shift in that direction with meditation e.g. increase in brain- derived Neurotropic Factor increase in GABA levels reduction in glutamate hippocampal enlargement etc. So if you said “I want to build the perfect brain that ages wonderfully” meditation moves all those markers in the right direction. Tat is why I get excited because I have proof. Q We have done research at York Hospital showing significant improvement in telomere length of people practicing Heartfulness meditation. Telomeres are markers of aging or anti-aging . Tey are. For those who don’t know telomeres are the end of your DNA. Te analogy often used is of the little plastic tip at the end of your shoelace. Tey stop the DNA from unraveling so telomere length is a sign of health and longevity. Q Anti-aging may probably be misunderstood by people to mean “I want to become like a 20-year-old again.” Is that possible No that’s not going to happen. I often tell people “Tere are certain things that are inevitable. As you grow older you are going to have less hair and less muscle and while you can work on those things they will not be like they were when you were 22.” I joke with my patients about hormone replacement therapies: “I can’t make you 25 again.” We are going to age. I want to age but can I do it with a lot of zest and vitality Tat is the key. I want to be 80 but I want to still be on the golf course not in a nursing home. I think meditation helps us age more gracefully and retain our capacity. To be continued. + + + Integrative medicine

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whats up F EEL THE VIBE S Meditate On the Go Meditate with a Heartfulness trainer anywhere anytime. www.heartfulness.org Download on Android or iOS letsmeditateheartfulness.org Heartfulness Yoga Teacher Training Course Post Graduate Diploma in Advanced Yoga Learn to teach the eight limbs of yoga. Merge the traditional art of yoga with a modern professional approach. Upcoming course: Chennai August 1st to August 29th 2018 heartfulness.org/yoga-trainers/ in.wellnessheartfulness.org D E GREE IN O M Yoga Day Join us on 21 June 2018 to celebrate all things Yoga. Meditate in the park learn a simple set of Asanas to keep your body supple or just learn to relax. Find an event near you at http://iyd.heartfulness.org CELEBR ATE WITH u S 78 Heartfulness

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You-niversity In this video series you’ll learn tools that help you live a happy and fulflling life: Meditation and the Evolution of Consciousness - A Heartfulness and Udemy Video Series. Register today. daaji.org/udemy/ Limited time ofer: 50 discount 3 masterclasses Learn the Heartfulness Way in 3 free meditation masterclasses taught by our global guide Daaji. In these online masterclasses Daaji will teach you the practical benefts of daily meditation. Masterclasses will be available online each day after you sign up and accessible throughout the day. Each class runs between 35 and 45 minutes. http://en.heartfulness.org/masterclass M AS TERING B EING B OOK N O F u R THER Te Heartfulness Way In this uncommon text you will discover a special collection of meditations and an exceedingly rare feature known as yogic transmission. Together they awaken the depths of human potential and initiate a mystical inner journey. In this process the heart becomes a perennial source of wisdom and guidance to help you navigate life’s twists and turns and lead a life more connected to yourself and others. Releasing on June 1 st all over States and Canada Pre-order at www.theheartfulnessway.com S T u D Y Bu D DY 79 June 2018

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B A L A N A C E I S BEAUTIFUL 782b2b Conscious living in stock Marketplace of ideas products experiences hfnlife.com /hfnlife hfnlife hfnlife More Magazine Please To order copies online - single 12 months subscription and 24 months subscription - please go to: www.heartfulnessmagazine.com subscriptions heartfulnessmagazine.com Printed copies will be available at selected stores airports and newsstands and at Heartfulness Centers and Ashrams. H EAR T MARK S THE SPO T Find a Trainer Find a Heartfulness Meditation trainer near you Explore centers ashrams to fnd your groove in group meditation and events. heartspots.heartfulness.org heartspotsheartfulness.org I NNER H AR VE S T Danish Retreat Centre Press pause on the pace of everyday life and take time to connect with your Self. Experience the inner peace and mental clarity that come with a deeper connection with the heart. Retreats are silent and last three to 15 days retreats for men and women are separate. Several secluded apartments are available for retreatants who prepare their own meals in the retreat centers kitchen. Te retreat centers is open to all who have practiced Heartfulness Meditation regularly for a minimum of one year. For more information please send an email to: retreatvradssandeashram.dk Simply living How to be P re S e NT looKING INW ArD : Daaji on the yogic practices of Pratyahara humAN flourIShING : V asco Gaspar on m indfulness and beyond www.heartfulnessmagazine.com May 2018 ENJOY FOR LIFE Conscious living in stock HFNLife strives to bring products to make your life simple and convenient. We do our tiny bit to fulfll your material needs by bringing in a set of curated partners in apparels accessories eye-care home staples organic foods and more. Te afliation of our partner organizations with Heartfulness Institute helps in fnancially sustaining the programs which we conduct in various places across the world. hfnlife.com 80

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newharbinger.com | 1-800-748-6273 978-684031344 | US 16.95 “The Heartfulness Way offers an eminently clear and practical path to the Divinity that lies within each of us.” —ROBERT SCHWARTZ author of Your Soul’s Plan and Your Soul’s Gift REALIZE the JOY of a HEARTFUL LIFE “A must-read for anyone interested in incorporating meditation into their lifestyle.” SAnj Ay Gupt A M.D. Cnn’s chief medical correspondent. Follow the book launch tour event schedule and latest information at http://www.theheartfulnessway.com Email us at: thwheartfulness.org Now releasing in North America on June 1 2018 The hear Tfulness Way 1 Best seller in India

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Desk of Daaji

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