MEDITATION MUST Dr. Ramesh Kapadia [neice FC. alt Dr Sudhir Shah 0, DM Newest Anish Chandarana IMD, DM Calg Dr. Paul Fleischman (oe, UA Dr. Sanjiv Shah (3 Ensccngt Dr. Rajlv Maru (MD. Pediatrician) Dr. Kishor Lakhani [BB DGO. Gynec] . Shri .N. Goenka ‘he Pinple Teche paso Messen MEDITATION MUST ‘Cones 25000 Editor: Dr. D. B. Wadhwani MD CConsuing Physician mail: drdbwadhwani@emsil.com Copy Right: Ah rome Any stot ook cane i ‘repel ws po ean fe (Dips nr pr riien) + Available: [2], Manoj Stankt Solanki Mechanic Works 40W GIDC, Vétyognagas, Bhakinag, Rajkot 360 001. Ph: 0281-2362189 Mo: 098252 16767 [2]. De Wadhwani Hospital ‘Kanakia Po epur (360370) Arvind Dave - Mo, : 94282 61257, 02823-22420 Paresh - Mo, : 9426480401 Disclaimer: Meditation i a mater of experience, the expression may die: from perion to person hence views exprested. The teachings of the tnlighiened master is considered as final guideline. The book is not the Substitute ofa teacher. Learaing meditation from an experienced teacher ecommended. Meditation snot substatformedicine. LaTHE PURPOSE OF MEDITATION ‘The very purpose of meditation is purification of mind (integrated development with spiritual upliftment) ‘The physical and psychological benefits arc the by- ‘Product of meditation and not the aim. Always meditate forthe higher purpose May all be happy. May all be healthy. ‘May all experience what is good. Let no one suffer. Spirituality (meditation) and science (medicine) are complementary to each other, Total wellbeing is incomplete without meditation, 10. 1. 2. 13. 1 1s. 16. ® CONTENTS & oreo Ieodacton™ Why this Book™. Mind matters Mos” Mind Body Medicine* Sess and Stn of Life. Why to Meditate, ‘Why Doctors and Professionals Need more Mediation? Mys Related to Mediation (miseoncepsions)*. Meditation for Children ‘Desir Man-(Pabsrcon) Mediation DuringPregnancy and Chibi ‘Dei Lathan Cec) Summary of Medical Reseach on Meditation® Why 1 Sie. Poi Fiche: ch) How Vpassand Mediation Woulé Benefit Doctors? eS Sha Ener) In Search of Pesce and Harmony. ‘She3X Gon (The Pri acer f pasar) ‘Are All Meditations the Same? What is Mipassand insights Uniqueness and Diferences* Inmplementing tbe Right Understanding (wisdom)? ‘Does Happy and Satisfied Person cor professional Need Mediation?* Appointment forSll™ pois Stet Biogen. Holton ies * Marks Chapter ar writen by Er ma. 2” 2” o o a 1 79 95 109 Cue as ur us m nsDEDICATION This book is dedicated to doctors, professionals or anybody who wants to learn meditation and transform life. Free Access www.meditationmust.com ‘ACKNOWLEDGEMENTS My deepest gratitude to Gotama — the Buddha, Rev. Satyanarayan Gocnkaj and his assistant. teachers and all hose who) helped earning meditation and compiling hisbook. [am thankfalto Vipassand Reseach insite for permission to includ articles by De aulFleischman(USA)and Rev. 8.N. Goenkaji Texpress my thanks to Dr Ramesh Kapadia, Dr Sudhir Sha, Dr ‘Anish Chandarane, De Sanjiv Shab, DeRajiw Maru, and De. Kishor {Lakhani for contributing their valuable scholarly writen articles and uggetion tomake the purpose of bok ful My special gratitude towards Dr. Dhirubbai Shab, Dr. RJ. ‘halo, Dr Ashok Kamat, Mr. Kirt Joshi, Mr. Prashant Vora Dr ‘Mahesh Desai, Dr Jtendra Shah, De Paresh Shah, DeShrenik Shah, |v looked at carly drafts and made bell suggestions, special thanks fo Dr, Sanjay Pandya (Nephrologist) for great advice regarding how to ‘organize the book; as wel asknown and unknows persons who drelly brindiectly helped me to complete this work. 1 am grateful to Dr. P. Kumar & Dr Paresh Shah for writing Foreword for this book Lam thankful to Mt. Vijay Sarvaiya -my computer aide, Dr Sanjiv Shah as well s Dr Ketan Vyas- PAD. for proof reading, Mr ‘Bharat Kapadia formiro scanning, Mr. Deepak Hirani and Mic Dhaval Bavaniof Nice Art for layout and printing the book Texpress my heartfelt thanks to Dr Ramnik Bhalodi-my senior ‘fiend for insisting metoleara Vipascand meditation whichehanged my lifeforbetr. ‘Many many: thanks to the generous donors® who made this projectareaity. {am indebted tomy wife an children for allowing meto tlize amity time. ‘hope the readers wll find the efforts worthwhile. Feedback willbe highly appreciated. ‘lfe)The remote control of concious minds with unconscious mind, forinstanceat times our behavior is not n our control, we bebe contrary to what we preach or understand. Under ordinary circumstances conscious mind eally doesnot know what i happening in the unconscious. Unconscious ‘mind isin the blind habit pater of reacting towards the pains and pleasures fli ‘As oot asthe object stkes tothe respective sense orga ther ie ‘neural vibration for example sound comes in contact with ea, the sonsa ‘door related mind (rs faculty) imumediselycognlze that something has Jnappened immediately second faculty of mind recognizes tha hiss the ‘sound and simultaneously evaluates as pr the old conditioning that this ‘sound is pleasant or unpleasant. As a result ofthis analysis there ae ‘sensation, es per old conitioning (experiences), these sensations are ‘appreciated as pleasant or unpleasant by third faulty of mind. Then the {orth faculty of mind react to those sensations ether by craving means ‘ants more and more or averion (hazed) means wants to push itaway and ‘wiosto gotridofit ll the4 faculties of mind work at rea speed, {a9}. Work Out Of Mind Is Meditation ‘The missing ink found by che Buddha, “person reacts towards the body sensations which are painful or pleasant and not to the outside Situation or person;"they acon th triggering factors. [As result of these reactions neurcchemicals are secreted which are knownat 'sshrava!insansktandaseva’inpali (ce table page no, 56) ‘Whenever the mind reacts there are two distnet changes which take place at physical lve: (i) Breath oss its normal shytimand (4 Thereare sensations on body we ecolectthat when somebody abuses or praises, we appreciate istnc felings, on is of unease / unpleasant /iritating while he other is pleasant flow al ver the body and mind Similarly when we eact with any negativity eg anger, hated, ego, greed, fear, jealousy ill-will there fae body sensations like perspiration, palpitation, heat, cold, tremors et. tnd the breath changes is normal rhythm and mind becomes restless. In Vipassand, te mind istraned to focus our atention away fom triggering personbjoc/simation to breath orbody sensation, instead of reacting to {hese sensations just observe them without any Judgment as per the universal law of impermanence. With practice, dhe mind develops the faculty of awareness (by focusing on breath) and equanimity (by not reactingto these sensations). ‘With practice of ipassand the barrier between the conscious and unconscious mind breaks and everything becomes super conscious and hubitpttem ofblind reaction redaces and gradually stops. ‘The moments of equanimity are so powerful that it eraicates Stocks of eld sanskara sankhara) with practice of bare observation of these sensations, the defilemens (impurities) of mind gradually get weaker and finally eradicated. As a result the orginal nature of ming volves without any artificial imagination, visualization, verbalization imposition, which sflloflov, joy, compassion and equanimity. ‘As we grow old, we have performed many unwholesome actions inthelife, asa result our minds filled with dirtand impurities which make las more miserable despite good material gain and successful social bchievemens. Once we Know the working of mind, we neod to master the technique o ain the mind notio react and avoid furhor misery Mind Travel Fat Than LightSCHEMATIC DIAGRAM FOR HAPPINESS FROM MISERY vinassana ROUTINELY 4 4 + + hab onshore) stops ical 4 4 4 * Multiplication of sanskara misery * Strengthens old habits LABORATORY OF BODY IS OUTSIDE. LABORATORY OF MIND IS INSIDE. BODY. pany rot ey All the impurities lie deep in unconscious mind, erupt on trigger. Oneradication of the impurities, the original nature evolves without imagination, visualization, verbalization oF Imposing anything from outside ire4, MIND - BODY MEDICINE Mind- body medicine isthe field of medicine that uses the processes of mind to influence the heath of body. It is defined a ‘ochaviorl, psychological, socal and spiritual approaches to medicine ‘not commonly used.” Mind-body therapies include biofeedback, ‘hypnosis, meditation, guided imagery, relaxation techniques, yoga, ‘akchi,chi-gungete Tn the 19% contury Freud for the first time talked shout ‘unconscious mind, but Gotama-the Buddha the super scientist aught Jong-long back, very clearly and prevsely about the working of ‘conscious and unconscious mind. ‘Over 20% of US population increasingly use one of more of ‘mind-body therapies, since last one decade. These methods are ‘estslished and supported by evidence and widely available. 50% of themuse MEDITATION asadjuvant therapeutics, BIOFEEDBACK Biofeedback isa behavioral therapy that teaches a patient to ‘nin greater awareness and control over physiologic finctions, {including some not normally under conscious control. This is achieved boy using technology that presents tothe patient in visual or auditory form, the level of activity of a physiologic parameter, such as muscle tension, skin temperature, sweat gland activity, respiratory muscle activity, Peo, heart rate variability, orbran wave pattern. HYPNOSIS Hypnosis is a procedure that induces an altered state of consciousness in which the patent's mind is more acceptive of ‘suggestion. It is believed that during hypnosis the usual evaluative ‘rtcal function of the conscious mind is bypassed and mare direct ‘communication with the subconscious mind occurs. Hypnosis i ‘experienced either withthe elp of therapist orself rbot (aa) ‘Mind and Body Are Lite Two Sides Of Cin GUIDEDIMAGERY Guided imagery uses the imaginative capacity ofthe mind to affect one's physial, emotional, or spiritual state. As isthe case with psychotherapeutc techniques, guided imagery can be applied in a variety of ways. may be directive, more receptive, inviting the patient to find thei ow images. It may be supportive, sith the intention to reat a relaxed, pleasant or specifically positive fooling (cg, trust or patience) or it may intend to directly work with an area of active challenge (eg, anxiety or pain). Classically, in guided imagery, the therapists es directive and the patient has a more active role than in hypnosis eg :Rajyoga Meditation of Brebamakumars| RELAXATION TECHNIQUES It is chameterized by progressive muscle relaxation and autogenic training involving the pursuit of a pertcalr psychophysical State of reduced autonomic arousal. Relaxation may be the by product of meditation. tistaughtas stress managementtechnique Yooa This is based on Indian yogic talon developed by Patan Tt incorporates various techniques ike body postures (assnas), breath control (pranayam) and meditation. TALCHI This is Chinese martial art that incorporates various rhythmic ‘movements that emphasizes force and complete relaxation It is called * Meditation in Motion” ‘QL-GONG This is ancient Chinese practice that combines breathing pattems with various physical postures, bodily movements and meditation, ‘MEDITATION In health care settings, the most widely available form of ‘meditations the mindfulnes-based tess reduction (MBSR) program, frat Min Can Be Trained n Different Wo.MEDITATION Meditation is defined as self regulation of attention. Today ‘more than 100 techniques of meditation are being practiced. Out ancient sages and seekers practiced basic 8 types of meditation ‘According to Gotama-the Buda even these 8 were nt sulicent for ‘complete liberation of fuman sufferings. With his solo efforts rediscovered the ulimatetechnique According to Daniel Goleman (1972) mediation techniques can be broadly dividedinto two groups: 1. Concentrative Meditation 2. Mindfulness Meditation Shear and Travis (2010) proposed new classification of ‘meditation depending on EEG findings and corresponding cognitive rocessestey ental, |. FOCUSED ATTENTION TECHNIQUE: This includes focused attention or concentration technique, characterized by EEG in the ‘eta-2(20-30 Hz) and gumma(30-S0 Hz) frequency bands, which are associated with voluntary sustained contol of attention to keep it focused on the object of meditation. eg. : Tibetan Buddhist, (Chienese(Qingong). 2. OPEN MONITORING TECHNIQUE: This includes open monitoring. ot mindfulness based techniques, which involves ispassionate non-evaluative monitoring of ongoing experience and ae characterized by frontal betaS-8 Hz) and perhaps occipital _gamma(30-50 Hz) frequency bands eg: Mindfulness (Vipassana, Zazen), Qigong, vedic Saba} yor), 3. AUTOMATIC SELF TRANSCENDING TECHNIQUE: This is associated with alpha-I(7-9 Hz)eg: Vedic, Transcendental Mediation {as} Ali Metitaton Techniques Are Not Same. TYPES OF MEDITATION Concentrative Meditation | Mindfulness Meditation Disciplined, single pointed focus [ Opening and expanding to an| ofattention. awareness of thoughts and] feelings as they passthrough the ‘mind, butnot focusing ona single purpose ‘Aticstion is focused in a non- [avolves three core elements ‘analytical, unemotional way, | intention, atenton, and atitue| with the intent to directly | (Shapiro, Carlson, Astin and| experience the object of | Freedman, 2006), meditation. Meditatormay focus Jo Intention involves| tention ‘on breath, a word | consciously and purposefully | (Beason and Proctor, 1984), or | regulating tention specific sounds (See Caringion, }# Attention is the ability to 1598). sustain attention in the presen ‘moment without interpretation, dlscrimination of evaluation; ‘bare registering of the facts observed" (Brown, Ryan and, ‘Creswell, 2007). fe Attitude is fame of mind brought to mindfulness ‘meditation; commonly described as openness, ecceptance, oF nonjudgmental. ike the zoom lens on a VOC| Like the wide angle lens on al MINDGETSFOCUSSED. | MIND GETS FOCUSSED and PURIFIED [cl The Difference Berween Various Types Of Meditation Should Be Very Clear1. CONCENTRATIVE MEDITATION Here the essential exereise is focusing ones full attention on @ ‘esignatod object of meditation eg, breath, flame, pintof light, sound, ‘mani, word or deity to still the mind and achieve greater awareness. When mind wanders fom ths subject, attention is brought back to the object. The besic tmining of mind has many benefits jncluding relaxation, motacognition, revelation of previously ‘subconscious content resulting into: Tncreased concentration, Peace mainly at superficial level of mind (conscious mind). Improved work productivity, Improvement in achievements instudiesandspors. Decreases anxiety and fear Improvement nsefconfidence and courage. Limitations: with sll these benefits we are very much impressed and satisfied; experience peace of mind and consider this ‘the ultimate destination. The goal of meditations purty of mind where ‘the concentration of mindis used as tool. Since focused /concantrated ‘mind may not be wholesome, eg. fisherman, thieves, soldiers, terrorist, ‘sharpshooters (hilar), corrupt person, though having very high levels ‘of focused attention thei intentions and actions are not wholesome, ‘ere most important aspect of insight is lacking hence may cause psychic danger to self or others. Purification of mind isthe aim which ‘canbe achieved very well with help of mindfulness meditation (c.g, Vipassand meditation). If they practice insight; their action will gradually become wholesome. ‘Concentative Meditation is also known as Samatha/Trenguil ‘Meditation. The primary sim of this is tranquility, serenity, ecstasy, ‘meditative absorption or total one-pointedness of ming. This is known, both in technique and practice tothe people of different religions. Its ‘Contemplation for Christians and Bhakti yogs(devotion) and Yoga ‘Saha for Hindus, Krshana Consciousness, Transedental Meditation, Sufi Meditation and Anapana Sati Breath Meditation) are other ‘examplesofconcentratve type {as}. Concentration Meditation Mainly Deals With Superficial Mind 2. MINDFULNESS MEDITATION Itinvolves opening up orbecoming more alert tothe continuous passing sream of thoughts, mages, emotions and sensations without Jdenifying oneseif with them. Such practice helps in developing non~ reactive state of mind, which i the foundation for calm and peaceful stale of consciousness. Here instead of narrowing the focus (concen- tration, practioner becomes alert to the entire field of consciousness Mipassand and Zen meditations belong o this etegory. Mpassand isa systematic and well organized taining than Zazen whichis popular Zen ‘Buddhist practice. Za means sitting and Zen is Japanese word meaning Meditation/Meditative state, So Zazen means siting mediation, (eww.zazen.com)) ‘Benefits ofmindfulness meditation arc two fold. Apart from the benefits of concentrative meditation it has all the advantages of purification of mind resulting into increased unconditional love, ‘compassion, sympathetic joy and equanimity. It is also important to distinguish present use of the term mindfulness” from the conception of mindfulness described by Langer (e4., 2002). While both forms of mindfulness include an engagement with curent events and experience the former eoncemnsan, alert presence to what is taking place without attempts to change it, ‘while the latter concems ective, cognitive manipulation of stimuli servesel.chosenends It is important to know the difference between these two categories of meditation and their outcome. Meditation should not fonly Tead to tranquility and insight but aso to the dissolution of intolerance between spiritually oriented or between organized religious ‘groups. If we do not meditate rightly we are likely to change our paths frequently. Practice of meditation should be fee of desire oF expectation. Most ofthe time we are extroverss When we turn inward swe realize thatthe intemal environment of mental associations and femotional pattems frequenly give rise to sress. Usually this inner ‘suffering tum ustowards meditation 5) “Mniiness Madan Decs Wi Both Conscious ed Unconscious MindOverburden Competition s » Mi en TT versa v 7) 1 Negative Ego Pret | reacher Peers presse // Pressure / Poor Coping ‘Over 5 ‘Ablity_/ > expectation / csite of neurochemistry of stress is exactly op iedote tothe stress. The tation. Thus meditati most of the Anti-stress techniques nre about diverting the ‘min (sort of escapism) whereas the meditation addresses the rootcause of tress 5, STRESS AND STRAIN OF LIFE ‘Are you "burning the candle at both ends?” eee eaten ‘contro, pravided we learnthe proper technique, We face types of stresses — physical, psychological, emotional nsion, lake of sleep, dealing frm of pin, far, anxiety, app with person, work, food andthe word around, Mostofthetimeitistheesultof + Dissociation from what one likes and association with wwhatone dislikes. + Wanted things do not happen and unwanted 1 happen * Onedossnt getwhatone wants Analysis shows that it s not the situation that causes strain butourimproper response tot, thus ur reaction is factor for outcome of any situation in more‘© Handling Stress: Because of lack of proper understanding and inability to tackle the stress, one tres to engage in activites like ‘TV film, music, gossip or indulge in some kind of dependancy like tea, coffee, smoke, tobacco, drink or tranquilizers Altematively one may self engage in prayer, chanting, of breathing exercises. This is simply the eseapism and not the ‘right solution, 2s nN TSE ‘We need to realize that we are all the while looking for the ‘cause of our suffering ouside, in reality it lies inside. I is our blind reaction all hat is happening around. ‘That is why every wise man has been telling us “Know Thyself” by way of exploration as a scents about what is happening {inside mind and body complex. ‘As a result of stress, one experiences the sensations on body, ‘whieh has crucial ole in emations but most ofthe time these are below the threshold of our awareness yet the subconscious mind feels and blindly reaetstothem. (aa) Diverting Mind From Sees Staton In Not Right Solution. ‘What is the solution ? One who wants to deal with stress effectively, without being miserable, needs to develop the ability to bbserve these feelings and body sensations conseiously without any blindreactons. This is what exacly taught by ipassand Sadhana (insight seditation) With the practice of Vipassand, ind becomes more and more purified which is full of Loving kindness, Sympathetic joy, ‘Compassion and Equanimity. Vipassand is an effective antidote to stress. SELF ASSESSMENT OF STRESS ‘TheHolmes and Rabe Stress Seale In 1967, psychiatrists Thomas Holmes and Richard Rabe ecided to study whether or not stress contributes to illness. They surveyed more than 5,000 medical patients and asked them to recall, whether they had experienced any of a series of 43 life events inthe previous wo years. Each event, called Life Change Unit (LCU), had different weight” for stress. Thermore events the patient added up the higher the ‘score. The higher the score, andthe large the weight ofeach event, the more likely the patient was to becomeill, ‘TheStress Seale ‘To score your stress levels, simply check the box in the right, band column next to al the event that have happened 1 you in the last. yeu This table is taken from “The Social Readjustment Rating Scale", Thomas H. Holmes and Richard H. Rahe, Journal of Psychosomatic Research, This scale must not be used in any way to cause harm to an {ndividua’sprofessional career. (3) Meditation Ix Desressor[Death of spouse 10/0 3 [Chang in work hous or conions 20 [0 2 [Divore 3 fo 32 | Changs i residence 20 [0 3 [ Marl separation fa 35 | Change in schoo og 20 4 [isle @ fo 3 | Change ia reeeaton fo 5 [ Death a clos family mena ea 35 | Change in church aces is fo 6 [Personal injury orlnes 3/0 36 | Change in social acvities is 7 [Maeige fo 37 [Amoderae loan or mongaas mo & [Fed at work #7 {oO 3 | Change in sleping Rais 16 fo | arial econiaon ano 39 | Change in number of family getogethens 15 | 10 [Retirement 2/a 40 [Change in exting abis is [O Tr | Changs in aio Tamil MENS ao at | Waeaion Bye 12 [Pregnancy “0 ]o 2 [Crimes 21 13 [Sex dificues af 3 [Minor violations fe Tw nor 14 [Gain of aw family member 3 fo YOUR TOTAL 15 [Busines readusimeat =o [Nater Ifyou experenced the same event more than once, dea to 16 | Change in nancial sae [0 sain a mere sccurte tll, add the sore again foreach extra 17 [Death of close end a7 ‘ceureace ofthe event 18 | Change to diferent Tne of wk 36/0 19 | Change in number oF arguments withapowe [35 [Q Score Interpretation 20 [Age morgage or loan 31 21 [Foreclosure of morgage ofan ao 2 [Gags a repos at wok To | sare | comment 25 [Son or daughter leaving home fo ‘300+ | Youhave high oF very high risk of becoming 24 [Trouble with inlaws 2 /O iin the near fat 25 |Oustndiog personal achievement 2a Ys0-a99 | Youbave a moderate o high chance of 26 [ Spowsebepins or stops work 261 becoming il i the nea fur. 27 [Begin or end shoolcolegs 26 “asp | Youhave only alow to moderate chance of 28_|Chang in iving conditions 2510 becoming il i the nea utr. 29 [Revision of personal habits 20 a0 [Trouble with bos 21 Meditation Crete. nd Improves Life 3) Maditaton Con Mould LifeADVENTURE Meditation is an adventt to discover our Self — our strengths and our hidden treasures Eig =e eee eel uGreae We meditate precisely because this world of ours disappointed us, failures loom large in our day to day life. We want fulfillment, joy, peace, bliss and perfection with and without, Meditations the answer, the only answer Sri Chinmoy THE STORMY LIFE CAN BE BRAVED ONLY BY MEDITATION fel6. WHY TO MEDITATE ? ‘Why do we need Meditation? To answer this life changing, strnight-forward yet self analyzing question, let us fist ask ourselves ‘some simple and basic questions related to our life and see whether the Answers are“Yes" or 10. uy, 12. 1. “4 15. 16. 1 18. 1. 20, Dollfeclstessed? Dol fee tired, easily andofen? Dolunnccessarly worry too much? Dothavealotofanxictics? Dol geteasily depressed? Dol ear alot, manyatimes quite unreasonably? Dol fecloonfusedor los? DoT finde dffcult to decide and to take my own decisions? Or oonpostponding decisions (procrastination). Do I think, Tam unclear about my life and what I should be doing witht? Dol feel worthless? Do I feel unfulfilled, despite of having money and relationships? Dol fecloverwhelmed? ol feel hesitantttalkright-thingatright-time ? Dolhavelow slfestoem? Dollackinselfconfidence end courage? Dolneedto change my nature? ‘Am the victim of addiction? Dol feel suicidal sometimes? Dol feel my ifeisempty ormeaningless? Dol feel hopeless about present or future? If the answer to any ofthe above questions is "Yes" then the situation of life is a clear sign which tells that one must "Took for Ga Mealtation Is Gateway To Freedom‘Meditation and ty i. Meditation could be the solution of our woes) ‘cess, depressions, confusions, discontent, miseries, unhappiness, Dealt and relationship problems. And it could be the best solution Decause itis natural, there iso risk o side-ffets. Is inexpensive as ‘wedonot need to buy any gadgets. Iti simple because anybody can do stver easily and with practice quite effortlessly, ‘Total wellbeing is incomplete without meditation. Let us review the definition of Total Health (Perfect Health) ~Swasthya —is ‘defined as physical, mental, socal, emotional, ecological and spiritual ‘well-being and not only the absence of disease or infirmity. All other ‘components ofheatth depends on spiritual health. Spiritual deficiencies manifest inthe form of anger, ust, reed, ‘Short temperament, ego, fear, hatred, jealousy, hostility, cynicism, ‘ress, depression et. for which the medical scienee has no remedy. All these negatvitis lic in deep unconscious mind. With the help of ‘powerful meditation one can eradicateall the evils. Butit does taketime ‘and continuous practi Positive virtues like unconditional love, compassion, joy and ‘peace cannot be created with the help of medicine. They evolve by practice of meditation andasaresultofthe purification of mind. ‘The aim of meditation is spiritual uplifment, however many physical, psychological and emotional benefits sen, are the byproduct ‘of the meditation practice. Meditation is forthe higher purpose and cant fortherelifof human sufferings As a result of meditation, life will become full of peace, happiness and harmony. Meditation can achieve what bullets cannot * Meditation can achieve what imprisonment cannot * Meditation can achieve what law cannot * Meditation ean achieve what present day schooling cannot * Meditation can achieve what medicine cannot. {+ Meditation is powerful antidote to stress * Goal of life ean be achieved with meditation _Mecitation Is Meant For Personal Growth And HappinessaN eed Se ee aad eas (HEALER IS WOUNDED) Doctors - heath care professionals are notable to wake adequatecare of themselves muinly because ofown professional hazards, time consirans, inadequate rest and they five in insecurity resulting imo shorter lifespan than their non medical professional friends, The chances of his sufering (and death) ‘duet the diseases of is own speciality are more because ofthe negative vibrations continuously absorbed (unknowingly), from specific group of patients. MEDITATION can serve as shield ‘and protect healer from these negative vibes. Heaters Ned Healing Fst7. WHY DOCTORS AND PROFESSIONALS. NEED TO MEDITATE MORE? -Dr Anish Chandarana MD (Ge Mein) DM (Cantology) Goid Medalist Trcotve Director (IMS HOSPITAL AHNEDABAD 1. Aredoctors diferent than others? “I have been working like a donkey for last 10 yeas FFivemore years and Iwillleave practice andenjoy life." “Phone calls, meetings, email, stafT management, hospital administration, complying with laws and paper work. ..allhesenonsense thingseat up my 90%energy.” “There is no fun Let in medicine... have started other business casierand more enjoyable.” “I enjoy operating, but how to reach everywhere in time...cansomebody letmeknow?” ‘These are some quotes which I keep on listening fom ctor friends. Some degree of frustrations and dissatisfaction is experienced by all professionals or businessmen, but the extent to which it i prevalent in doctors is quite worrisome because they ate the anges involved in rendering healthcare to Meditate More ~ Enjoy Move the socio, Doctors in present era are poised with multiple challenges, insecurities and problems, of which many are, perhaps, unique fiftor modern medical practice. 4, Need to keep pace with advances in medical field and to imbibe necessary information out of knowledge bombardment and sequirenew skills fi, Meeting with extra demands created by eitially ill patiens ‘with complex multisystem disease. fil, Continuows concems of medico-legal issues pressurizing heavily for more time taking discussions with patients and need cof maintaining allrocords jv. Financial and managerial requirements for hospital’ nursing home. ¥, Selfdestrctive feeling of insecurity where to get patients fom, andhow to getthem consistently? All these professional challenges add severly to pre-existing Social, personal and financial challenges. In general, a doctor feels, ‘more stressed than other professionalw businessmen, 2, Istherean extra need for positivity for doctors? ‘The time pressures and demands that drive this endless multitasking and loss of focus on patients have contributed to high ‘ates of burnout among doctors. Doctors who are bumed out are more likely to depersonalize ther patients and treat them as objects rather than as individuals suffering from disease leading to devastaing Clinical implications. They are less professional, exhibit ess empathy, And are more prone to making mistakes. Not only that but they also, sufferheavily in their personal, family and social life because they are ‘more likely tobe stressed, depressed and diseased. Spiritual researchers have gone into some details to find the causes of a very important fact “why health promoters and ‘Doctors and Professionals Are Under Great Sess.practitioners have more risk of developing seriou diseases Hike heart attacks and others? One ofthe professional hazard, docor ‘aces ef thet doctor icontinuowsly surrounded by negative ‘ibrations and energies emited out of sick patients. Tat is ethane, why a doctor inspite of progressing exmely wll i Pract sl becomes victim of unwanted devi ike hyporisy, eB, flropme, ange: beats, ged, scr ci As with ou mort other occupations and aspect of lives, tig probebiy impossible to hold back the sing tide of demands on out tention, shee away for ctor od al tie work nd maintain thor focus on patent cae withou geting bared ou? To ast extra poskive eneny i extemely vl fr doctors to continue Being a god fare ake for atin and ive a quali ie and met he purpose of living forse, 2. How todevelopthatextra positivity? ‘Though definition of heath given by WHO has boon quite comprehensive i sil fel sort to convey the essence of heath Tndian ancien iteratare defined health ws purity of body nnd anc spirit so short and perciy meaningful Our rishes wore great ‘cients and further suggested tht oacicve this; we need to feed ‘ody,mind and spr wih pure diet Andtheulimat gels toachieve parity nection, opeechand hough So, to achieve extra postvty doctor nods to feed hor body, mind and spit with pure food. One needs t develop extra poskvity ad coery flo within, Mediation is one ofthe ways td chieve thi: Meitation hasbeen defined in various ways end there fre may methods for perfrming, median, A’ persin ‘Wh ‘meditate dally starts receivinginmumerable benef, ‘© Improved physical, mental, emotional and spiritual life Stessretic. Vitor over anger fara rasan. Beterconeenttion Tener peace, patenceand happiness Mestation Discociats From Negatives Positveattitude towards people, events and if. Develops qualities lke sacrifice, compassion, wisdom. Total self-control Equanimous, stable and sharp mind giving objective approsch. Morelove, affection and sympathy fr others Control over thought process Clarity of mind with fast decision process. Improved quality ofl. Such a doctor keeps on radiating very strong postive vibrations from his existence, which not only protcts him from negative energy but patients and others. do fel a sense of comfort, pace and happiness in isthe vicinity. Thisis why inspite of similar prescription, two doctors give different results in a similar kind of patients. Such a doctor inspires confidence and creates lots of hopes and sense ofhuman connection nis patients. 4. Spirituality and Medical Practice. ‘Various studies have shown that more than 70% of patients, ‘would ike o discuss spiritual issues asa par of medical cae, but only 20% of doctors do appreciate or show eageress to discuss these issues ‘with their pationts In the era where WHO predicts mental Tinosses will be the biggest health hazards to mankind, iis extremely needed that doctors heal themselves first so that they can perform better in theirresponsibilites, Doctors, not only should treat their patients by medicines, but should play an additional rot ofa spiritual healer for‘oal wellbeing of patients. A doctor sbould look at his profession with a sense of ‘compassion nd divinity, notjust asa cartier or business. Society has placed immense responsibilities and trust in {doctors and professionals making tem unigue. Doctorshavea chance totooch, impact and hes! humans, which others donot. Meditation has ‘ahuge potential to make usbetterhuman bing. Ga Meditation Is Mental DisciplinePERSONAL EXPERIENCE When my wife Dr. Parveen was three months pregnant, one of| ‘my friends suggested me about 'Vipassand_Shibie. Being a lover of books and knowledge, I read the book “Goenksji and Vipassand ‘Meditation’ writen by Dr. Savitri Vyas, and within few days! decided toattend the Vipassana Shiir. We were highly excited since we knew that not only we but even our child in the womb would also be Denefited. Asa cardiologist, it was dificult tobe ona leave for twelve ‘ays a asretch. Buti there isa will, there isa way. Everything was managed. Atte end ofthe last day of shibi, literally cried on receiving ‘Mangal Mais". The knowledge regarding the impuritics and passions, Jour subconscious mind touched me so much that I could not control ‘my teas, As we had hoped, even after the shibir we experience ot of positive changes ie. Even we saw some positive virtues in our new Forchild specially the natural calmness wasastonishing. ‘We joined 2" shibirwhen my son was five years old and 3" whet my wife was pregnant agai, ‘ound profound progressin the following 4, Importance of dally activities: ‘The importance of simple, nutritious and healthy food, ‘sufficient breakfast and nothing after sunset, early to bed and early ta ise; working consciously at mental or physical level, neglecting the unnecessary discussions and happeningsbecame very ces, 2. Maintaining Human Relations: We come in contact with many people, duc to their negative ‘approach, their limitations and misbchavior we develophated towards them. Vipasand Meditation makes us aware and trai to observe out ‘own negativiies and limitations, thereby dishike and hatred towards ‘others automatically lessen. Our tolerance level increases and power of ‘forgiving others improve. We become light and others ar also inspired by thechangein ou personality andbehavior {35} _Meditarion Is For Mind (Not Bran) 3. The Habit oflivingin Solituak In today’s extremely busy life, we are always extrovers ‘surrounded by people, happenings and various thoughts. Many of usare Afraid of living in solitude because of lack of self confidence and will, power, solitude is essential for self observation and introspection, ‘Viassand: Meditation gives lear understanding and practical taining bout the importance of solitude. 4. Observing the code of good conduct: By observing the code of condut(moraliy), we can atin true physical, mental, profesional, social and economic happiness. It becomes very clear in our mind that, "the stricterand beter observation ofthe ulesbenefitmore” 'S. A lear understanding of the maxim, * am the maker of my. ‘own destiny” ‘We fae difficulties and hardships in our ite, become unhappy, Aisheartened and sad, we start blaming others fr our mishaps. While progressing along the path of “Vipassand ", a person begins to {understand that ‘the other person! or the incident is ony a superficial excuse, In fact, our reactions towards them make us uahappy, and these reactions originate from our old influences and passions. During ‘meditation, this fact becomes very clear tous that we have no contra on bothers or circumstances They are not the cause of our misery We ‘urselves(our reactions) are responsible for our joys and sorrow. With practice of Mpassand we become the masters of our conscious and Subconscious mind( destiny). ‘Thus, progressing on ths path the devotee will feel eternal oy, ‘unbound compassion, remendous love and equanimity in his whole texistonce. My good wishes that more and more people learn Vipassand Meditation, understand it and make their ives happy a ours (Be) Only sof experience is comvncingMeditation is great opportunity to get rid of and release negativity thereby super positivity evolves itself — a true nature of peace, love, sympathetic or appreciative joy and bliss. Health is the highest gain and liberation the highest bliss. = BENEFITS OF A COMPASSIONATE DOCTOR (YOU CAN'T GIVE OTHERS WHAT YOU DON'T HAVE} creases * increases Confidence Compassion = Cycles Hope Inner peace * Develops Senseo Joy, Happiness Human Connoction| * Dealwith patience * Commmunicationinaproves sffetvey for + Encourage Affection Dificultdemandingpasent | * HelpsHealing Faster Critically il patient Teaminaly ill paint * Quickand Correct Decision Radiates postive vibrations “Thus mediation is key to become compassionate and hence boon for doctors. Ea8. THE ART AND SCIENCE OF MEDITATION = Dr. SUDHIR V SHAH. on non icra “ ‘Tene rN Naw nH Wo exist in atleast 3 forms: Physical body, Menta [Emotional body and Spiritual body. We spend mos of the time ‘four day and ou lif, our whole enery aftr our physical body: its care taking, its exercises, wellbeing and its pleasures. Somehow, we are not taught fo take eate of our mental and spiritual bodies, their exercises their pleasures and well beings Meditation is one powerful way to correct these mistakes. You can call it asthe exercise of mind to keep it healthy and free of perversions. Actually, in the depth of “Meditation, one experience a dialogue with ones own selsou However, et us keep the discussion of sul aside for a while, atleast weareaware of our faculty of min. ‘Our miseries as human being are primarily due to our thoughts, emotions desires-apiration, eyo, perceptions lking- disliking (rga-dwesha), atitade and our constant shifs between past and presen tense. If we carefully analyze, these Mediation Is Not Only Technique But Is Art are all the functions of our mind. Ifwe lea to improve on these, our miseries would goaway. Meditation teaches us to improve onall these aspect. Peace and happiness are sought for by each and every person. ‘But our search for them isin ouside world Atsome stage, we realize that peace and happiness actually reside in our own selves. The day we begin internal journey, we start geting peace and happiness. This Internal journey s gifted and guaranteed by meditation. ‘All great prophets, religious path makers and saints have done meditation in some or other form to achiove the greatness and enlightenment. From oriental and westem spiritual texts its clear that Right from Lords like Shiva, Mabavir, Buddha to Rama, Krishna, Patanjali and from Chris to Prophet Mohammad to Asho Jathushtrato, recent mos sanisal have meditated fora prolonged period during their ‘sefrealizaton or enlightenment proces. So, if wereally want peace and happiness and to eliminate out siseries oif we wantto have tuthself realization, wemust meditate, ‘Definition: Meditation is thinking deeply or spiritually abouta subject, sas per dictionary definition. l'sacomplex cognitive task, Its more than relaxation, concentration, contemplation or posturing. Through it one achieves enlightenment-illumination. H's a State of altered consciousness, 4” stage, according 0 some neuroscientists. I's a spiritual ecstasy with neurological ‘manifestations. ls nothalucination ‘There re dtferent views about defining meditation: some call, itas“‘stability of mind”, some call t “concentration on one object”, one an say as “unified thought process” while others calls ita “thoughtless State". One considers its “introspection”, ohersas “lack ofactivity” or "leaving -piving away". While others define it as either “intentional sf regulation” or “dedication process” or even “stying connected constantly to supreme force” whatever one calls i, basicaly its hard work. It demands highest form of discipline which comes through constant awareness, not only ofthe thing about you outwardly, but also, Meditation Corrects The Imbalance Of if{inwardly Acconding to Shri Krishnamurthy itis an effortless, choice Jess constant neutral awareness, [BENEFITS OF MEDITATION: ‘There are several advantages of meditation. Real meditation ‘ean restore physical, mental and emotional health, Itcan be help in controling, several lifestyle disorders, psychosomatic. disorders Including igh BP, coronary artery disease, diabetes, asthma, ‘heumatism et. In this stressful if, its powerful weapon or antidote to acute as well as chronic stress It improves concentration and ‘Sharpness. treduoes reactivity toa situation ora person, so one remains ‘Actually person who does meditation has a totally different ‘tude towards everything. Thus meditation improves interpersonal relationship, job performance, cultivate positive emotions and removes negativity of person, Ithelps in controlling anger and conquering fear, Inall it brings inner peace, patience and happiness and thus changes ‘quality of life for better. Higher state of meditation brings intuitive knowledge, calingpower, magnetic personality and occult powers. ‘The neurochemistry of meditation is entirely the reverse of stress. Meditation up regulates parasympathetic system, while stress up regulates sympathetic system responsible for increase in heartrate,respiration, blood pressureete. {As per ou oriental spiritual texts and our spiritual masters, we ‘should meditate for much higher guin than above mentioned physical ‘and mental Benefits. The real purpose of meditations taming the mind, ‘limination of ego and then elimination of mind itself, thus attaining Samadhi- total bliss. Here soul remains uninhibited, manifesting its complete knowledge, complete revelations etc. The state of self realization, God realization comes here. This is the part of [Enlightenment andLiberstion as perourmastersand ens. ‘However meditation is not a pushbutton system. One has to have patience, courage, hard-work and perseverance. This coupled withight ‘ide, right technique, right understanding and real belief and {a} “Meditation Is An Art Of Bolancing dedication can bring saccess. There ie @ high failure rate amongst ‘meditators, usually this is due to noa fulfiling of above criteria It is suid thar meditation has become a business of billions and many ‘opportunists have misused and abused this sacred spiritual science ‘Thereforeone shouldbe careful ‘There are several tchniques of meditation, Basically all methods and practices of meditation come from basic eight (8) techniques ‘One can focus on breathing, one can focus onan object (eg. light), focus on a sound, focus on a thought, focus on sensory perceptions, or ona sensual object. Itcould bea guided imagery or the ‘meditation on the soul by the sou! itself Let us take one technique for ‘example ic. focuson breathing, “Anapana Sati: This technique is about moment to moment swareness ‘fone'sown breathing. Itis concentration or focus on breathing, butnot ‘apranayam. Pranayam is controlling breathing, but hee one has to see and know every natural breath that goes in and comes out. Just no other thoughts, no other objects. Be aware of your own natural breathing, ‘moment to moment in an effress, choice less way. Try to observe faach breath with awareness without losing single breath in ‘unawareness. When the mind ges distressed, sit usually happens with every beginner, onc has to bring it back to breathing very quietly, ‘without criticizing or cursing the mind. With months and perhaps years of practice, one learns to be with every breath fr several minutes to hour. Ths facilitates the awakening processor enlightenment Her, there is no deity, no sect, and no religion; hence is perfectly a secular technique. Also breathing isa vial process, without 4 nobody can survive; therefore its a vital technique. Breathing is always with you wherever you areand whenever you go; hence this is hassle fee easy and handy technique You ae alive, because you are breathing. This is truth, One ant deny this eternal truth about existence. So when one concentrates fon breathing, in away ones perusing the ruth. By perusing this truth, {a} ‘Meditation Is Self Journey‘ne is supposed to be near the ultimate tah, the enlightenment, a revealed by experienced sages. Breathing is the carrier of our emotions. Our breathing ‘changes with ferent emotions and perversions. With anger and hatred the breathing becomes fst. With jealousy, it becomes irregular. With Jove towards living beings it becomes slow. With eompassion it ‘becomes slowerand evenetectve. So, fora regular practitioner of breathing meditation, it becomes {foodback of one's own emotions and perversions. Ian auto chock ‘mechanism and whenever thore is a nogative emotion; one becomes Alert, as one's own breathing tell: look here, something is wrong, ‘contro it! This sa wonderful reason, why breath practitioner becomes ‘quict, calm and compassionate and is always full of positive ‘emotionsfenergy. Most important: finally, our breathing is our own, ‘resent tens, present moment. When we stay on breath, we actully remain in present moment ic. "Now"! Our mind always fluctuates, ‘between past and future that is one of the majo tragedies, root of our ‘miseries. This meditation technique isa straight taining of remaining {in present tense. Though itis not easy to dwell on breathing, without Josing single breath; with hard work, dedication and commitment, this ‘stage canbe achieve. ‘Similarly, with all other techniques, there is some science and, ‘some logic in each one of them. In meditation over thought, onc has to fiber pursue one and unified thought process eg. a good oF noble ‘thought or ust simply watch the stream of thoughts, as they come one aftr the other, n 2 non judge-mental way a bare neutral awareness ‘Similarly for sound meditation, one can chant a mantra several times ‘Coualy or internally without vocalizing) orlisten calmly inaquietplace at night or in a jungle the suble sound that enters the ears and ‘concentrate on that In object based meditation, one stare atthe object ‘continuously even without blinking eyes. [Based on these techniques, several masters have designed, different methods. We know them as Petajala Rajyogs, Anapana {8} Daring Meditation Lot Of Thoughts Rese Ter Mead, Neglect It Sati, Smriti Upasthan, Vipashyana, Preksadhyan, Jeindhyan, ‘Transcendental Mediation to name few important methods. Amongst thers are Mantra dhyan, Zen meditation, Yoganindra, Nyas, Dynumie(Hoo Diyan) meditation, Sahajdhyan, Trask, Kayotsarga, ‘Attdhyana, Bhavidhyana, Swapeadhyana,Tahat, Spand dhyana etc MEDITATION : methods + Potanjalhyana = Kayotsorga ‘= Anopan Sati * Walok * SmttUpasihon + Suryotomyam + Vipasand + Adershalnyana (miror) + Proksha Dhyona + Swaminarayan Onyana dain Dhyona. ‘Arup Dhyne: + Spend Dhyana + Purmayoga Dhyana Mantra Dhyana AM Dhyana (pos!) + Nabi Ohyana + Bhavidhyana (ure) + Swopna Dhyana + Sorpolanchan Dhyana Na Dhyana ‘+ Somarpane Dhyana + Yoganidre, Nas + Tathata = Kriya Yooa * Hoo: Dhyana (Dynamic ‘Meuiyu Dryane Meditation) 11S Meditation + Soho] Phyana Kundan + Your own system Al our mistakes of Dosha or bad karma happen during-our unaware state. In Jain technical language itis called pramad. If one is, waremoment iomoment,one willbe very cautious. Hence mistake or pramad (unawareness) docs not occur. So Karmic dosha of thoughts, Sspooch or dood are minimized, Lord Mahavir usod to froquently say to his chief disciple Gautam “Please donot remain unaware even fora faction of second”. Always be aware and watch your thoughts, words ndaction closely that nothing goes wrong anywhere. If one understands the basics of meditation, one can really sign one’s own tailor made systom, suitable to one. Initially one (4) Al The Meditations Are Not Same‘Should Team one standard method, follow i for few years, then after ‘mastering it, atsome stage one can modify. ‘Most ofthese oriental techniques have come from teachings of ‘Lord Shiva, Patanjli, Buddha, Adinath, Mahavir, amongst several others. All methods ae reat and beneficial. They differ in purpose and ‘outcome. Initially one has to choose the method that suits to one. Ong ‘should remember that all methods teach to remain in present, this Pparicular moment. Choiecless, effortess, non judgmental ‘awareness. Ths brings happiness and joy. As nicely deserbed in ‘Vipashyana Method, iis an operation of mind by the mind. When the ‘mind is calm, quit, alert, attentive, and equanimous, if this stat is practiced several times over weoks and months and years, one achieves ‘what is called mindfulness. Here moditator remains in a state of ‘constant awareness in whatever hele does, whatever eating, sting, ‘working walking or anything. Toachieve thi, tree rule are famous in csoteriecicles. 1 Wherever the body i, mind should also be there without any exception. All activities of body are with mindfulness a every moment 2. Develop wakeful plain observorship: Non judgmental. One Teamsto detach body from mind. 3. Ultimately know the self For the beginners, it may be worth observing total silence (No speech and no movement of body), as pilot exercise. Tota isolation ‘fom all distraction is useful. Pranayam isheipfulas warming up before ‘each meditation session, though itisnota pre-requisite. Abeginner may {ind teasy todo chanting (sound) meditation. Later focusing on object ‘may be considered, with open eyes inital, followed by closed eyes, Focus on breathing and thought and sensation are harder meditation techniques, butarerewarding, {a5} Meditation Is Metal Aerobics “Health related Efect of meditation: 1. During meditation oxygen consumption is reduced by 16%, von greater than the eduction of 12% that occurs ding in steep. 2. Diumal factastion in secretion of ses hormone is much controle, achieving peace and bamony 3,_ Neural siroctres that arintimatey related tothe contol of tbe autonomic nervous system ate activated, more of parasympathetic dive Because ofseverl god fects on health including contolof several diseases, many doctors, psychothenpists and other ealth Professional are increasingly adding meditation techniques to their Practice ofmainszeam, as pesrption. They consider meditation akey flementofaninepratedheall program, ere arecetin diseases, where there isa documentedefectof sedition in alleviating them or redcing thee soveiy in varying Froportion. You will find several studies of the positive effets of ‘meditation in these diseases in medical iteratre on internet or journal ‘Ais, Allergies ‘asta Hypertension Coronary artery disease Initablebowel disease Heartbure Constipation ‘Tension, Headaches nd Migraines PMS andmenstral discomfort ‘Mesopausal problems Painin tbe back, hipsand knees. Fibromyalgia Depresionandaxiety Substanceabuse Skin disorders Psoriasis [). Heath Benefits Are The Byproduct Of Mediation.16. Chronie fatigue syndrome 17, Stroke 18, Overweight with Obesity 19, Sleepdisorder 20, Terminal cancerrelated pain andother problems In general, many psychosomatic and lifestyle disorders can be totally or partially climinated with practice of meditation over a ‘sufficient period, Stress can be very nicely tackled with leaming art of meditation. tis estimated that people who meditated over a period of five ‘yearshad over 50% reduction in doctor visits and hospital admissions, Contra indication: However, certain people should not do ‘meditation. Those who are sufering from psychosis, severe depression fr confusional states; extreme anxiety states and people who are ‘demented cannot and should not do meditation. ‘Physiology of meditation : ‘Mecitation produces a specific physiological response pater that involves various biological systems, Effects of meditation are seen ‘00 metabolic, autonomic, endocrine, neurological and psychological systems These effects are multidimensional and interactive: Neuroclectrcal effects: (@) EBGchanges: “There are usually four types of waves in EEG: alpha, beta, thet ‘and delta The meditation brainwave pattem is a combination of alpha fnd theta, where theta provides the depth and profundity of the ‘meditation experince, the subconscious inner space from which ‘teativty, insight, healing pring. Alpha provides the bridge othe ink, to the conscious thinking mind so that you can actually remerber the ‘contentof yourmeditation. Awakened mind brainwave patern emerges with people doing ‘mediation over years with perfection Regardless of their theology, philosophy or meditation {a} ‘The Purpose Of Mediation I Spirit Upiiment technique, in higher states of consciousness, the meditators achieve peak experience, that can be found in all form of creativity and high performance. Ingeneral, amplitude of elpha wave improves with towing ofits frequency. Rhythmic theta waves appear and there is increased synchronization patter of alpha. There canbe transcendental signal and dissociation of perception from the extomal sense organs. In long, term serious mediator, we find even gamma waves Dring calm and focused attention typeof meditation alpha waves are found. During highly focused concentration high beta activity i see, while theta patter is seen during imagery and reverie anditimproves creativity It is observed that even afer ist meditation seston, in @ beginner (common person) there is perceptible changes of waves. (©) Bvokedpotentials Meditation sometimes produces altered amplitude with practitioner seeming to demonstrate decreased amplitude and latency forsensory EPs with mindfulness inducing a decrease in habitation, Neurobiology of meditation "Neuro imaging with MRA, rCBE (regional eretzal blood flow), MEG (magnetoencephslography) and improved EEG (clectroznphalography) allow detailed studies in understanding the effect of meditation on neural behavior Dr Andrew Newberg et al fom Philadelphia published path breaking puper (lan 2011) that revolutionized the belief of scientific world. It wes a SPECT study on Buddhist lamas. It proved that higher meditative states are no more hallucinations; these are tual neurological events, neurobiological phenomenon. 1. The parietal lobe of the brain s thought to be responsible for giving usa senve of our orientation in time and space. By blocking all sensory ‘nd cognitive input into this area, meditation results inthe sense of no spaceandnotime. (aa) Meditation Increases Power Of ForgivenessDuring SPECT study, twas demonstrated thatthere was significant reduction of CBF during depth of editationby Lamas, 2. "Thosecond imporant finding was observed in prefrontal lobeas we Jknow, this area is well developed only in human race and therefore ‘human have higher cognition, capacity of judgment, intuitive memory ‘and complex tasks, including tactfulness along with rational evolved ‘behavior with social eciquete. The more the developed arc, the person {is more intelligent. During deep meditation, itis recorded that CBF Sncreases inthis are. Ithink, therefore all meditators doing the practice lover few months to years, are cognitively more evolved and their behavior is more compassionate, Also it tells us that meditation is higherstateofconsciousness, “Those findings of SPECT study arereproducibe, with different meditation {MRI studies also were conducted by different groups and the results were similar. In fact, EMRI studies literally unfolded the whole fircuitry involved in meditation process and demonstrated the ‘significant signal increases in the dorsolateral preftontal and parictal ‘cortices, hippocampal/parahippocampal formation, amygdala, temporal lobe, pregenual anterior cingulated_ cortex, striatum and pre ‘and post central gyri during meditation. ‘This indicates thatthe practice of meditation activates neural ‘ructures involved inattention and contol ofthe autonomic nervois system. ‘MRI changes during Meditation: + PET, SPECT and fMRI allow examination of changes in regional blood flow, metabolism or receptor (Gites of ‘neurochemical and drug actions) activation in the brain in responseto various asks ‘+ Most ypes of meditation, which involve an inital focusing of attention, are associated with increased regional blood + flow or glacase metabolism in the preffontal and cingulate {a} Grete Welt 1s Deep Silnessoriex, areas that ae important in selection ofa mental ask ‘The frontal lobes, especially the preffontal regions help to ‘organize, prioritize, plan and focusattention During visualization, regional blood flow increases in the “visual cortex” and visual association areas in the occipital lobes In contemplation of “sel the parietal lobes on both sides are activated ‘Mecitation appears to bepin by activating prefontal and cingulate cortex, associated with te will or intent to clear ones sindof thoughts orto focus onan object ‘There also occurs deafferentation of PSPL, means a decrease in rival of distracting stimuli to striate cortex and PSPL, ‘ehancing sense of focus during meditation 4 results in altered perception of selfexperience during. spiritual of ‘meditative practices Thalamus is a relay station and filtering station for sensory information that reaches the cerebral cortex for furhor processing During meditation the thalamus filters sensory input to part of the parietal lobe (the posterior superior parietal lobule or PSPL), involved in “body awareness” decreased activation ofthe PSPL Tnereased thalamic blood flow during meditation implies that this {is an active proces of fillring of information and processing of informatio aboutthobody ‘Some studies during meditation show increased activity inthe “Hippocampus orinneraspectof the temporal lobe Meditation I Selanae Technique + Hippocampus has close functional connections with ‘hypothalamus and autonomicnervoussystem *+ During meditation, integration of autonomic nervous system sctvity with different parts of brain involved in meditation is, increased + MRI studies of Kundalini yoga support increased activity of hippocampus and amygdala in meditation + Stimlation of right lateral amygdala results in stimulation of ventromedial hypothalamus and peripheral parasympathetic system ' associated witha subjective sensation, frst of relaxation and later, amore profound sense of quiescence. ‘Neurochemical effects Neurochemical Changes During Meditation Neurochemical | Observed Change | CNS Structure ie Veco] reset | Siam Has BA irceased | aun sie Ca Secin | Tarosed [Dal Rat Depanine | ewes’ | Bal ara Corisot Deceased | REESE Tareepin | Deseo Con BEndopin | RY | AruateNucous “Meditation has beea shown to increase serotonin production. Serotonin is an important neurotransmitter and neuropeptide that influences mood and behavior in many ways. Meditation has also been i “cs Of Maiaton rv See In Necheniyfre chunged forbeter. ie. peace and pleasure feelings. Heart rate and breathing slows down during meditation and ‘sess response is cut down, There is a relatively greater parasympathetic nervous system ctvity during meditation, so production of calocholamine's are reduced. So the patients with hypertension, coronary disease and other stress related diseases are benefited. Increased serotonin level helps improving mood of person with ‘meditation. Its observed that there is increase skin resistance with ‘meditation. There is deceased limbic arousal, which in tur explains how, meditation strengthens and enhances the ability to cope with sess and reduces reactivity of person, So these ae the good effets on ‘autonomic nervoussystem during meditation. Effects of meditation on CNS are further seen ait aceleates ‘eure! conduction or augunents the release of neurotransmitiers, thereby decreasing synaptic time, This results in @ change in muscle ‘ring threshold and pater. ‘By inhibiting the left cortical hemisphere, the sense of ime and Jogie no longer dominate consciousness during meditation. Therefore ‘manifestation of ego is suppressed. The thoughts, desires, perceptions, perversions and duality all are reduced as we know, these ae all ‘anctionsatsibuted to mind and hence the Faulty of mind is reduced ‘more and more with depth of meditation, particularly in long term practitioners. Once faculty of mind is reduced or controlled, the ‘mediator enjoys enormous bis and peace, Tis is because the root of ‘ourmiseres sour own mind which is normally notin ourcontral. ‘Recent Hypothesis In This Context ‘+ When meditation acts a «constant repetitive stimulus, certain permanent qualitative and quantitative changes develop in ervoussystem {3} Meditation Is Ant Ageing. + Neurotransmitters and neuromodulators may stimulate growth of dormant neurons to develop a centre higher than neocortex- Godmodule. + This higher centre will exert inhibitory control over present ‘neocortex and thereby over mind as @ whole- thereby, suppressing consciousness andl mental activities, + Spiritual ascents from the least evolved state of consciousness tw near perfect state with which the mind itself will eeseto be and there will remain only non-dual experience. ‘When meditation acts s a constant repetitive stimulus, certain ‘qualitative and quantitative changes oceu permanently As wesee effets of meditation on metabolism, we realize there {sdecreasedhear rate, decreased breathing and decreased BP. By well documented studies it is shown thatthe blood flow to liverandkidneysisreduced with increase incardiac output. The oxygen lization levels decreased in muscles, may be worth noting, thatthe metabolic changes arise from a patural reduction in metabolic action at the cellular level, not from a forced reduction of breathing. All these transpire into longevity and elayedaging, which we often observe nreal saints and meditators. At psychology level, mediator achieves improved cognition, increased concentration and reduced susceptibility to stress, Meditation enhances perceptual sensitivity. Most importantly it improves the attude and personality ofa personas studies reveal. The creativity and productivity of person improve. Also the mood and sleep of mediator improves. If we talk about most recent findings on newropasicity, arecent study showed that brain regions associated with tention, interoception tnd sensory processing like the prefrontal cortex, right anterior insula ‘Were thicker in meditation practitioners. Preffontal cortices thickness was most pronounced in old participants. This can be explained bythe fact that meditation probably offsets age related cortical thinning In general, meditation practices promoteneuroplasticty. Meditation IndvcesSracurl And Functional Changes In BrainTookng to all above poslive benef of mediation, at ysia, mental emotional nd spiritual levels, we cam conclude that ‘meditation is an invaluable treasure that we have lost in the stride ‘fay o day haslesand plight. Actually, pain may be inevitable, but suring i optional, We all have sever! problems. Bu, we mus realize tat thee is» caus behind our problem. If we pinpoint the ease (ootof our miseries) han ve also know that there isa way out If we follow that path, out rolems willbe solved Wewilletpece,joy andinnerhappines. ‘The root cause of our problems/miseries is our own mind, ‘The hough’, desies, emotions, eg, perceptions, tito es. ease the problems. If we tame ou mid, the miseries willbe wone. The powerfulvay to lackleourmindismeitaton, ‘A the nd, let us remember immoral statements of versatile masters andteachersof mediation and salvation. 1. Lord Mahavir: Please remain aware at very second, af every fraction ofsecond. Pease do not be naware(pranad) and watch and guard your every thoughts, every words and ceveryactons. 2 Lord Buddha: (The Last Words of Bulla) “Behold © Monks this is my last advice to you. Al component hings it ‘he world are changeable. They are nolarting whatever i composed will decay) Continue working inthe direction of ‘your slation sincerely incase Do your Best 3. Swami Vivehanand : (at sentence of his Iife)Mat and seit, teal yu back So let's mcitate from today and now! From this moment ‘onwards! ‘MY PERSONAL EXPERIENCE : 1 did my DM in Neurology in 1990 & stated practice in ‘Ahmadabad. Due to heavy workload and busy life style, gradually my Fife became more and more stessul. In Five years of practice the ‘condition became unbearable, then I started experimenting various {x} ‘Mediation Is Mastering The Art And Science Of Balance methods of siress relaxation Gin order to become stress free). Twas tracted towards music Iterature and meditation. In meditation, 1 Teart especially mantra dhyana and jyott dhyana. In five years Iwas benefited considerably. My mind became calm. I became interested in the research regarding the changes that took place in ourbods, mind and brain during meditation. ‘Atthe suggestion and insistence of my deat fiend De Jitubbai ‘of Surat along with my wife andmy daughter (Dr. Hel) 1 attended the Vipassana course (shibit at Boda-Kuatchin 2007 In this ten days couse [experienced extra ordinary changes in ‘ny life. felt that could ee the world ina diffrent way. [could seit fom 2 diferent view-point. Consequenlly my craving for trivial matters disappeared, ‘The expesience of living simple and saintly life fr tem days vas wonderful. Iwas reassured that by adopting a simple lifestyle, our life Becomes more meaningful. I experienced immense internal power by observing otal silence forten days 1 became more tolerant in my day to day interactions. The ‘elatons with my wife and daughters are more ransparent, With mutual Understanding life has become more harmonious. Goodwill has {increased among friends and relatives. "My rescarch work has become more clearer and effective tis avceptable inmy medical and friend eitce ‘As a doctor, [ean understand the patent's pain and complaints better Asaresult diagnostic and therapeutic skis improved and so also, ‘working capacity increased, Life has become more positive. Now [ty o save te patients suffering from the most critical conditions without lsiaghope. “My equanimity increased Difficulties which used to upset and isturbmes lot but now I accept them and observe them objectively. | achieved new vision of solving life problems by remaining ‘equanimous observer. Love & forgiveness to all increased, {s) Attude Changes with Regular Practice of Meditation[Thve started to live this very short life consciously & beautify. | hhavebecome compassionate toward al ‘Thus, ipassand has transformed my life wonderfully. Tam, benefited a lt. So I emphasize clearly that everybody, especially ‘doctors should learn this moitationtohnique. Anybody, who wants to lear meditation, systematically, Vipassand isthe answer. The technique is simple and natural being aughtinstep by step manne. The negativities from mind, when erupt, release number of neurochemicals, the effect of which on brain and body last ‘Sor variable time depending on the severity of negativity. Meditation addresses directly at the source of negativity in the deep rooted mind while the mind training techniques and drugs act at the level of neurochemicals (on the outcome of negativity). {se} ‘During Mediation Hormones Of Happiness Are Secreted. ‘Meditation is proven scientific technique. Benefits of meditation are proven both in laboratory and at experiential level. Allmeditation techniques are not same. Concentration meditation techniques (mantra, japa, jyoti), mainly work at the level of conscious mind. These techniques lack insight and hence actions may not be wholesome. Mindfulness meditation has both components of concentration and insight hence is complete meditation. It operates at conscious as well as unconscious levels of ‘mind. Meditation has both preventive and therapeutic application.LIMITATIONS OF MEDICAL SCIENCE Suicide + a0 Greed + Lust Depression + Fear + Hostility Cynicism ‘Acceptance ‘Compassion J Forgivene oe Eo oo Sn Ed VIRTUSE(purity) CAN BE INCREASED and IMPURITIES (evils) CAN BE ERADICATED WITH. HELP OF SPIRITUAL SCIENCE, (MEDITATION). ‘AT PRESENT THIS IS BEYOND ‘THE REACH OF MEDICAL SCIENCE. {ss}9. MEDITATION SIMPLIFIED - Dr RAMESH KAPADIA MRCH(Canlogy).FRCP{ Edin D AIIMEDABADUINDIA) Prescription for the Present Day liness: Th last wo decades of a fascinating century have witnessed an unprecedented change in many of our value, systems and customs. This change invites a challenge to look at one's inner sland external situation and balance these two dstnet and yet inlerelated worlds, The balance between the inner and the outer \worlds-the spiritual andthe physical -sthe only valid response to the demands of lite inthe present times forthe survival of human race. The practice of meditation helps to avercome the ‘worry and stress of modern life and obtain state of elm that at lnc refreshes the mind and relaxes the bods and thas achieves balancebetween the spiritual andthe physical he word *Meditation” is derived from the Latin word "Meaita, which means to heal. Meditation healsthe whole man body, mind ad sou Why Meditation? : The human mind keeps on constantly churning thoughts. Is always engaged in thinking = Meditation Though Simple Requires Sincere Effort if the pastor ofthe future. Ie seldom remains in the present. Ie i estimated that an aversge person remains in the present harly for an hour and a half during 16 hours of his waking period. This wandering State of mind causes stress, which alters the immune response and ‘causes many stress-related diseases. ‘The greatest limitation comes from our perception tht we are ‘merely individuals limited in space and time. Man secs himself as a separate entity. Ths san ilusion, even if stubborn one, and creates isolation. The feling that the other person is separate from you isthe root cause of hostility, self-centeredness and eynicim, Infact, we are also eternal limites n time and space without begining or an end [When the individual experiences his real identity, he feels connected With the rest of the world, wisdom dawas on him and his capacity becomes unlimited. Meditation has the potential to enable the {individual to experience his real identity But mediation i even more thanthis. What is Meditation? : Remember an activity in which you Were totally engrossed. In sucha state you dd not realize how the time, passed Even when several hours passed you felt as if hardly a few ‘minutes had elapsed, Iisa wonderful experience. Your vision widens ‘Yourtime-sense expands. Such acondition scaled "Meditation". “Meditation i simply bringing our total awareness on one point lorsubject.Itmay be our breath, a thythmic sound oran other activity. ‘There is nothing esoteric about meditation. It is easy and can be performed by anyone. In order to meditate, one need not empty oF {control one's ind, Meditation brings our awareness on the process of wht is happening in the present rather than onthe gosl. When we think ofthe goal, generally fear and worry accompany. But when the awarenes is kept on the proces, there is no fear or worry, and the process becomes oreeffetive, {oa}. Meditation I To Reale Your True Full PotentialFAwareness ofeach momentis meditation 1+ Meditation givesanexperience of etemity oftime, [Benefits of Meditation: Meditation nowadays has become part of prescription in the treatment of coronary heart disease, high blood pressure, diabetes, depression, insomnie, rheumatoid arthritis, peptic leer, eetin skin diseases and even cancer. With only thres ‘minutes of meditation oxygen consumption is reduced by 20% as aginst 8% reduction of oxygen consumption after sx hours of sleep, ‘The ate of increase of entropy (wear and tea) whichis common to all living things also drops daring mediation. ‘Many industries use meditation to raise productivity and, efficiency oftheir employees. Educational institutions have introduced ‘meditation inthe curriculum to inerease concentration on the stues. It ‘also makes students more disciplined and prepares them to meet the ‘challenges ofthe presentimes. ‘Meditation can be extended to many other arcas of life. For ‘example, ifyu bring your awareness onthe process of cating, you will not overeat. Even while you are walking, if you bring your awreness ‘pn the process of walking the benefits aremore than otherwise ‘By aninner mastery, itispossibleto contro all outer events. The realization of Soul-Force brings forth the qualities ofthe Soul - love, ‘compassion and freedom fom fea. Preparing for Meditation Selecta quit comer. However, with practice you will be able to do it anywhere and at any time. Itcan be ‘dove ia siting postion on the Noor, in chi, Iying on your back o feven in the standing position. Meditation becomes caty after Shavasana. If there is no time for shavasana, one may take some few ‘slow deep breaths or do abdominal breathing which will calm the ind, ‘Whenever you fee upset, taking few slow deep breaths can break the ‘ress eyele and calm you down. Even when you cannot contol the ‘situation, youcan always control your breath and change your reactions twthose circumstances {ai} Meditation Is Process To Balance Mind And Optimize Life During meditation, normally Keep the eyes closed to avoid isaction. Iti equally important o keep the body sill. However the body tends to move inthe beginning. Ignore itand continue meditation fyoustill eel uncomfortable, you nay move a lie to assume amore ‘comfortable posture (Meditation ean also be done by becoming one With the rhythmic sound lke Om.) One may not meditate immediately after meals during meditation blood flows towards the brain whereas blood isneededby the digestive system after the meal "Normally one may meditate for 101020 minutes morning and evening, The schedule shouldbe fee from stres. Meditation even for2 to 3 minutes is also beneficial, More important is regularity in practice ‘ofmeditation rather han the length oftime. ‘Technique of Meditation Thore ac several techniques of mediation Horois one which we have found simpleto adopt. + Sitonthe loorcrost-legged. Its called sulchasana + Rest your hands on the knees with palms upwards and fingers hal-bent ina relaxed position, + Sit erst and sill. However avoid stifhess. Gently close the eyes +See withthe closed eyes that there sno stress in any part ofthe ody fromtoetohead. ‘Do abdominal breathing to quit the mind. Now bring your awarenesstothe process ofbrething. Experience cool air ofthe breath gong in and warm air coming out of the nostrils. Be one ‘withthe process of breathing. Letmota single breath goin or out without your awareness. + While breathing you inhale not just ar but, also Prana - Lite Forceandi + Thoughts will come and gobut you remain un-concerned. Keep your awarenesson the processof breathing. {a} _Mestation Should Prceed All Other Learning Processes‘TF your mind sill wanders during meditation, gently bring i back to the breathing. Such efforts are part of meditation, Continue meditating til you fel comfortable. ‘+ Now gently open your eyes and slowly come outof meditation This is how one starts practicing BREATH ~MEDITATION (see also page no 67). This is the first step - an essential step for focusing mind. This is the beginning. This focused mind is used as a tool to proceed to deeper levels of ‘meditation (Vipassand) to purify mind. * Meditation practice need to begin as early as possible. * School children, teachers, college students, pregnant ladies, executives, doctors, professional need to practice more. * Material resources don't guarantee for peace, health, happiness and harmony inlife {ea} iauperiar Man Sek hin Saf Whereas praia Man Secs Ouse I thos 10. MYTHS RELATED TO MEDITATION Dueto misunderstanding and prejudices itbecomes difficult o accept land practice meditation, There are many but few common myths need tobeciaifed below. 1. Myth: Meditation concentration Fact : This is the most common myth Initial concentration! focusing is essential to prevent distraction of mind. In true sense ‘concentration narrows perception. Concentration is used as a tool to proceed on the path ofmeditation. The goa of meditation ispurification ‘6 mind and not concentration. We ae impressed with the results of ‘concentration and fee thisis the meditation, 2. Myth: Meditation srelaxation Fact : Relaxation can be the outcome of meditation, however puch more happens during meditation. Meditation is meant for transformation. The relaxation techniques like physical exercise, pranayams, hypnosis, one pointed eenteredness help in relaxing body, fandtosome extent mind. 3. Myth: Meditations religious practice Fact: This very belief prevented many from exploring or using peditation. All organized religions teach different spiritual practices Ftuals and rites these are not meditation techniques. Person of any, background can safely and surely practice meditation even without performing any ritual 4. Myth : Meditation makes person withdrawn end passive Fact : While learning meditation naturally one has to withdraw ‘rom the distractions, but notin real work. Mediator Becomes more activeand responsible and involved in beter way. 5. Myth: Meditations escapism Fact: In fact tis just opposite oft. Meditation teaches to face the realty withoutrescting to itwithouteseap. 6. Myth: Meditationisto create thoughtless state Fact : When one starts meditation, thoughts star coming up. Meditation is observing whatever is happening: thoughts, feelings, ‘mages, sensation etc. Meditation is meant for purification of mind (the {a erbaization And Voalization I Not Meditation‘purpose isto become nirvikar means fee from defilements and not hirvichar means thoughtles state) In meditation no effor is made ta ‘stop thoughts. With continous practice of meditation the number of thoughts will deerease and quality of thoughts will improve and ultimately one can attain thoughtless tate 7. Myth: Meditation Is Same As Hypnosis"imagery/ Visualization Fact: All these techniques are meant for relaxation of body and ‘mind, not meant for purification of mind, these are mind taining ‘methods (refer tothe chapter on MIND BODY MEDICINE (see page 0.14) ‘8. Myth: We are happy and satisfied doing good karams and sev, (Gervice) so wedonotrequire meditation Fact : Good karma and service are not the replacement ot altemate to meditation, Good karma (action) and seva (service) and {tention behind doing wllimprove with help of meditation. 9. Myth: Meditation takes away lot of time from busy schedule Fact + Learning meditation does take time. In reality it ig investment of ime. Regular practice of meditation results in improved ‘working capacity and save lot of time. Most of s during fist al fife ‘pend time forearing money, neglectour sland during second halfof Jife when fal il cannot enjoy the earned money and spend time and ‘money for gaining the health back. If we meditate from beginning, will ‘save both time and energy. Meditation promotes positive health and harmony, 10, Myth: Wedonotfind much change_n meditators Fact : Meditation is gradual process of transformation, it does take time, Having done few courses of meditation but without regular practice may not bring much change. Observe those who really ‘diate sincerely with utmost regularity and totality. LL. Myth:Allmeditaiontechniquesare same and equally beneficial Fact : No. Meditation techniques differ in their purpose, rocedureandresuls. All the above and such other myths related meditation can be ‘cleared afterhaving experince of meditation. Explanations mey note ‘sufficient to clarify and satis {6} “Imagination / Imposition Is Not MediationMeditation for children and teenagers is Breath Meditation (Anapana sati) taught in one, three and seven, ‘days courses. Many schools have adopted and the students practice this for 10 minutes during prayer before starting the clases. Results areimpressive. All girs should learn meditaion before marriage 1 cope up better with sress of Wfepeculiar to female gender wo wichidren dhamma.org (for children courses) {a}11, MEDITATION FOR CHILDREN (ANAPANA SATT - BREATH MEDITATION) = Dr. RAJIV MARU MD, es) Consing Pain RAKOn) Toy children ae overburdened bocase of compton and pressure fom parents and schoo, Av areal they become he vit of Falowing condone ireavofstulesnnderams Any Panicanaeks Hyponctiviy TAteondefiite — Aggreson 1 Reatessest Sticklaltndences © Shep Problems * Impeopetania with end and fay TAll thse condos if natonded cn into many Wie syle diseases ke epson, hypertension hat disease, dates, ait, ‘thom iit Whatisolation? "Toalresthisisus, weneeda common elnigu wich canbe tsodommssscaleinscholswhich cane aeceptbleby oneal rm Aimee caste crod. lions and’ ole back grounds. Ana “Meditation Beth meciation stheanswsr ‘The aii! term ANAPANA SATI comes from the Pali sacient aa ANA. = mans IREATHING IN, ‘APANA meune BREATHING OUT guage of The Mind Is Voloie dnd Fgh, Mondering In Every Dirveton SSATI ~~ means AWARENESS, -Azapana is observation ofthe natural beth coming in and going out Main fers Makesthemingdhapy,calmand concentrated Issimpl yetscenifc Ismortiy-basedbatponseetarin Useseaatura abject foous Ison commercial Wy sethebrenth? ‘+ Thobreahisa good end itisalwayswithus 1 Thobreathcanbeusedby anyone, itdoestimaterwharace,rlion lasorcomiy they belong ‘Thetreathsalink between te miodandthe body Wecaoalier the breath lett workonitsown Welcarbouthow our own mind worksby simply cbseving te breath When hemindis upset onecanastiethe eat ges ardarderatie one ust watches the rest, the nd cls down matrally apd the ‘eu gets soer [BENEFITS OF ANAPANA (Breath Meditation) 'Ass reat of Aaspana mind becomes concentrated ai and bubnced resulingino te ellowingbenefis fore: 1. Concentration indies inretsesand overseas improve 21 Inpovementnmanoryanderenty 3. Inprovementinindentanding end expression 44 Problem soiving capacity incre, 5. Abletoukeright decison and avoiding wrong ones 6 1 8 ‘Btterperfomancein sports endotherscivites Devclopmentofseleonidenead courage Reduces ses, ney er, rataions anger aggression and iia tendencies. 9. Meancombatstescssily 10, Ithelps inioereaing!O,Q, QQ stn Sve ety mind nd ay wither ose ae elt problem How togetalltese Benefits? By making a owine of 10 minis of Anapan Meditation twice diy bofreclasesaraseblyandathe cad FUTURE "once cidrn masts the technique of anspans, they can progrestoVpasond afer ageof20 yess. ‘ind Mind Wich Chain Of Breath, Cofrm It To One PottMeditation and Higher Education : Key Research Findings Cognitiveand Academie Performance ‘© Mindfulness meditation may improve ability to. maintain preparedness and orient attention ‘© Mindfulness meditation may improve a information quickly and accurately. ‘© Concentration-bssed meditation, practiced over a long-term, ‘may have apositiveimpacton academic achievement. 10 process Mental Health and Psychological Well-Being, ‘+ Mindfulness meditation may decrease stress, anxiety, and depression. ‘+ Mindfulness meditation supports beter regulation of emotional ‘reactions andthe cultivation of positive psychological states. ‘Development of the Whole Person ‘+ Meditation can supportihe development ofereativity. ‘© Meditation supports and enhances the development of skills ‘needed forinterpersonal relationships. ‘= Empathetic responses are increased with meditation and ‘mindfulness practices ‘Meditation may helptoculivateself-compassion. Value based Education isthe noed, tis possible with practice of meditation 1 -Inelgent,E- Emotional, S~Spiriual, H- Happiness, Q- Quotient ‘Meditation Ineveases TO, SO. FO. HOHow Can Meditation Help College Students? Timemanagem erry Sree ee Ree Sere = ere res cy DCO eens passion and forgiveness for others The student age is slippery and prone to negativtes provided due care is taken. The habit of meditation from ety childhood serves not only as shield but does help in developing self confidence, courage and face stressful situations with calm and coo! mind. 1Q,EQ and SQ all three improve wit help of meditation ‘wow vi.dhamma org (or Teenager courses) Ge MEDITATION FOR HANDICAP CHILDREN Anapana Meditation even for mentally retarded children ‘was experimented at Dhanvontri school of hy under guidance of Dr Shantu Patel, MD (Sr. most pediatrician) with surpisingreslts: 1. Hyperactivity reduced 2. Fearreduced 5: Stealing reduced 4, Discipline improved 5 6 7 Performance and eratvity improved Harmony and peace increased ettercombatedpostearthquake trauma Parents of these children were very happy and surprised tofindthese changes ._htp/youty be/9ViWeSHUeWM 2. tip: /youta belGOnkngVAS3M 3. bnp/iyouta beWiss-¢Mgdy0 ‘&psyoutm beryVIRSC-94.A 5. inp://youtu befhesiaef|_SUMEDITATION FOR NEWLY MARRIED COUPLE Meditation works wonders if newly mariod couple start practicing it, resulting in fruitful communication, harmonious strong, lifelong relationship and make them free of guilt, allegations and prejudices. DHAMMA BABY ‘Meditation practiced during pregnancy will Dring many changes in foetus. The baby born ‘ill be different as compared to non meditator ‘mothers’ babies. They are known as DHAMMA BABY. Unconditional bond of love strenghthen Detween the mother and the baby. Meation Should Begin From Womb12, MEDITATION FOR PREGNANCY AND CHILDBIRTH -Dr. KISHOR D. LAKHANI Censaing Gyros Biological and psychological benefits of meditation are ‘dual for both pregnant woman and child, The quality of health ‘depends primarily on hormonal balance and immune system ‘enhancement, Stress hormones (neurochemicals) lke cortisol fand adrenaline are leveled whereas immune system is strengthened with increase in melatonin and Dehydrocpiandrosterone(DHEA). Anxiety lowers pain threshold whereas mediation restores normal tolerance of pain ‘and produces endomphins which are esponsible Tor educing physical pain, Meditation Is safe and proven antidote to stress Meditation reduces the need for medical interventions during Tabor and brings biological enrichment by reducing the chances ‘of moming sickness, hypertension, pre-eclampsia, depression moodandsleep disturbances Psychological benefits are in tems of increased tolerance of pain as researched extensively by Murphy and ical} The Mind Can Actively Tur On and Tin Of Genes - Dr. Herbert BensonDonovan. (Rephrase) Statistically significant reduction is found in ‘the following: present moment pein, negative body image, inhibition ofactivity, mood disturbances, anxiety and depression, and the need of painkillers, Benefits researched: 1, Meditation is helpful in pregnancy for associated depression, ‘insomnia, hypertension and eclampsia (Benson). 2. Need of cesarean section surgery and use of epidural anesthesia seduced (56% and 85% respectively) among meditators (Benson). 3. Meditation reduces blood pressure and heart rate; lowers the risk of ‘preeclampsia and potential preterm brain damage. “Meditation helps for atention gai taining inutero, 5. Helps in reducing incidences of attention deficit disorders in children. 6 Meditation increases and strengthens the attention in both the smother and child 71. Meditation makes the child in the womb more aware and bette oriented. 8, Withcontinuous practice of meditation by mother, the cild inherits positive qualities. 9, A.woman who practices prenatal meditation will tend to be ess afraid of pain, less disturbed by it and will experience morejoy. 10. Meditation iss promising technique for reducing the incidence of pre-ermbirth 11, Milk production doubled during lactation among meditators. 12. Among non-pregnant females meditation helps in: fibromyalgia (eduction by 50%), pre-menstrual syndrome (reduction by 58%), infertility (4% became pregnant ater 6 months of meditation mainly by reduction in fear, fatigue and anxiety depression), menopausal problems (reduction by 50%). Thus the results of non ‘Pharmacological measures ofmeditation sre impressive “Meditation Is nner Beauty Parlour13. MEDICAL RESEARCH ON MEDITATION (SUMMARY) ‘Medical research during as few yearshas clearly proves the beneficial effets of deep meditation in promoting health and happiness. “The meta-analysis of 813 research papers on mediation (5, 2005) revealed inspiring results though the qualities of tials were not ‘upto the mark, AfRer 2005 the research studies improved in quality with ‘availabilty of more sophisticated biochemical laboratory test and maging techniques. Since then the amacing results areseen. (Most of studies are on mindfulness meditation which is more ceffecive) Following is summary of the medical research published in ‘many reputed journals of mind-body medicine, psychiatry, hypertension, cardiology, sleep, Alzheimer's te. flom diferent ‘counties including India 1. Meditation decrease Hypertension’, Heartrate, Diabetes 2. Meditation heipsinreversalof CAB" ” 3. 50% lower heart attack, strokes and sudden death rates in cstablishodcases? |4. Meditation appears to slow aging. Those meditating five years ot ‘more were 12 years younger than ther chronological eg. ‘5. Boostimmunity and longevity ‘6. Increasespain hreshould- (Pain perception decrease) 17. Improvesmemory—Even in Alzheimer’s" 8. Changes insiructureand function ofbrain”'*"*"* ‘9. Quality ofsleps improved and quantity required may decrease” 10, Helps Arthritis, Allegis, Asthma, IBS, Migraine, Skin Dissasss, Obesity. 11, Menialheatthbenefis + Lowers Anxiety Decrease psychiatiesymptoms + Decreaserelapsesin depression 12, Excellent deadgietion tool 13, INSTUDIES" + Improved * Grades Great Works Are Produced By Sil Mind + Overallacademicachievements + Reduced * Stress + Depression + Anxiety + Improvement in "ADHD + Posttraumatic stress disorder 14, Changes pattern of gene activity that effects how the body respond stress.” 15. Helpscancerpatientstocombet better 16. Reactiosituation with postive emotions * 17. For WOMEN (see ref: fopage 74)"" 18. ForCHILDBIRTH (seeref topage 74)" 19, OverAnd Above Following Benes Are Oustanding ‘+ Onebecomeseasy despite being busy {Teaches us how to tackle the stesfil situation io much beter way + Takesfrom diseasetocase “+ Hlelps us working for long hours without fatigue and irritability + ltprotects romnegative vibrations from patients “+ Helps in geting nid of Fear, Anger, Hatred, Animosity, nferirity omplex + Improves intitionpower {Improves personal and interpersonal relationship + Changes atiude fom negative to positive and brings self ‘transformation + Develops divine virtues like Compassion, Honesty, ‘Transparency + Improves seifesteom andimage «+ Results inmagneticpensonality 20. Meditation isantidatetostess. Impressed with the results of meditation many medical centers are now incorporating meditation with therapeutics. In US, ‘more than 6000 main stream physician started meditation a3 additional therapeutic tool, (ie). olin ps ul Sr Ow Wg Li Be er Col ft, mmoriy10. u. 2. 13, 4, 15, 10. 18. 19. MEDICAL RESEARCH REFERENCES : Science 2010-August-Peycholog 2010-June-Neurolmage-UCLAgroupresearch 2010-March-The Joumal ofpain by American pin society 2010-March-Dr Dharam Singh Khalse-Medical director of the ‘Alzheimer’s Research and Prevention foundation 2009-December-The National Heart, Lung and Blood Insitute (RHLND study ‘2009-Dec- American Heart Association study present-Onland 2009-July-Benson-Ilenry Institute ofMind/Body Medicine, ‘Massachussetts study August-2008-study-Psychoneruoimmunology at UCLA & Dec 2007-Psyehosomatic Medicine April-2008 & Deo-2007-American Journal of Hypertension January 2008-Harvard, Yoleand MIT research July-2007-SCIENCE Andres Newberg, University of Pennsylvania School of Medicine June-2007-University of Wiseonsin- Madison research August-2006-NeuroReport May-2006-Reversal of heart diseates - Prof. Manchanda New Delhi Indian Heart Journal - November 2011 - Revers ofhear diseases -Dr.Satsh Kr Guptaof Brahiakumaris worwcalmehild org Richard Davidson- Wisconsin sientis study ‘August-2008- Cancer-American cancer society [In Meditation We Observe Our Inner EnemiesCRIME AND MEDITATION Vipassana IN Prisons * Only imprisonment isnot sufficient for any erime. ‘Transformation of mind and behavior is necessary which is possible through meditation. Permanent VIPASSANA ‘meditation centers are established in jails of India, North Britain, Spain, Sri Lanka, Myanmar, Mongolia, Shri Ramsingh, Dr. Kiran Bedi, Shri Hlasmukh Patel (DIG - Surat) are pioneers for practicing and recommending meditation forpoliceand prisoners14. WHY I SIT ? - Dr, Paul R. Fleischman MD (syeianyUSA (He has been honored with the American Psychiatric Association's Oskar Pfister Award, and has widely [published books on the subjects of psyehiatry religion and meditation) The English word “meditate” until cently hod a vague ‘meaning referring to any one ofa set of activites ike extended seep thought, or prayer, or religious contemplation. Recently, "meditation" gained a pseudo-specificity: "TM." deep relaxation, or alpha-wave conditioning, with connotations of Hinduized cult phenomena like mantras, gurus, and altered states of consciousness. To "sit" is a basie word, with connotations ranging from chicken-coops to boredom and sagaciy, so it forms a neutral starting point for explanation of why T have spent thousands upon thousands of hours "sitting." and why I haye made this activity the center of my! Sit To Solve ‘This morning, the first thing I id was to it for an hour. I have done that regulrly since 1974, and have spent many evenings, ays and weeks doingthe same. 1 would like to know myself I is remarkable that while ordinarily we spend most of our lives studying, contemplating, ‘observing and manipulating the world around us, the structured gaze ff the thoughtful mind is so rarely turned inwards. This avoidance ‘must measure some anxiety reluctance o fer. “Most of our lives are spent in externally oriented functions ‘that distract from self-observation. This rlonles, obsessive drive persists independently of survival needs such a food and warmth and teen of pleasure. Second to second, we couple ourselves to sights, tastes, words, motions or electronic stimuli, until we fall doad. Its striking ow many ordinary activities, rom smoking apipeto watching sunsets, veer towards, but ultimately avoid sustained attention tothe reality four owalife. ‘This motivated me on a search that led through intense intellectual exploration in college, medical school and psychiatric ‘raining, and finally to the art of siting”, a aughtby SIN. Gocaka, fa Mipassand meditation teacher with whom my wife and first took a ‘course near New Delhi, Inia, in 1974. Those ten days of nothing but focasing on the moment by moment reality of body and mind, with Awareness and equanimity, ave me the opportunity ironically both to ‘bemore absolutely alone and isolate than Thad ever boen before, andat the same time to east my lot with a tradition, a way, as upheld, manifested, explained and transmitted by a living person. I am ‘continuously grateful to. N, Goenka for giving me this technique. Vipassand meditation was preserved in Asia fortwo thousand five hundred years since its discovery by Gotama, the historical Buddha. His technique of living was labelled by western scholars, "Buddhism butitisnotan"ism',asystem of thought Iisapracice, a rethod, a tool for living persons. It does not end its practitioner's search. For me, it provides compass, a spy glass, map for further {sa}. ‘Malation Is Prescription For HappinessJourneys. With daly practice and intensive reieats mixed into the ‘years, find the marriage of autonomy and heritage, membership and Jonely continuity. ipassand isthe binoculars—now I can search for ‘theelusivebird. ‘Before received instructions on how tosit, my joumey through 1ife was predominantly intlletua, Ihad found lectures and books tobe {inspiring suggestive, artful, ut evasive. One could advise, one could talk, one could write, But sitting is a way for me to stand for ‘something, to sit as something, not just with words, but with my ‘mind, body and life. Here isa way to descend the stages, protected by teacher, teaching, technique and practice, into the light and darkness in I wantto know, to simply observe this living person asheis, ‘not just ashe appears while careening from event to event. Ofcourse, {his will undoubtedly be helpful to meas psychiatrist, but my motives ‘re more fundamental, personal andexistenil. Tam interested in my mind, and in my body. Previous to my, having cultivated the habit of siting, {had thought about myself and hhad used my body as a tool in the world, to grip a pen of to chop ‘rewood, but I had never systematically, rigorously, observed my Dody—what it fels like; not just with a shy, fleeting glance, but ‘moment after moment for hours and days at a time; nor had ‘committed myself to observe the reciprocal influence of mind and Dody in states of exhaustion and rest, hunger, pan, relaxation, arousal, lethargy, or concentration. My quest for knowing is not ‘merely objective and scientific. This mind-and-body isthe vessel of ‘my life. want to know it with the same organi immersion that sets ‘snow goose tying ten thousand miles every Winter and sping. Because the harmony in me is at ones $0 awesome and sweet and overwhelming that I love its tate yet can barely compel myself ta limps it, [want to sit with the great determination that need to brush ‘aside the fuzz or distraction, the lint of petty concerns. Tositsto know ‘myself a5 an unfolding manifestation of the universals of life—a (ai) Meditation Is An Adventure ‘ripping, unending project. loefilly one [can use even when Took {nto death's funnel, For me, this knowing isa great fore, and a great pleasure. I sit because of, for, and with an appreciation of daily life, ‘The great poets sing of the omnipresent ordinary, pregnant with revelation—but I know how easily and recurrently my own life yields to distraction, irtation, tunnel vision. I do not want o miss iny life the way T once missed a plane ata New York airport. It may be ironic that simply to wriggle fee of daydreams and worries I need a technique, e practice, a discipline, but I do; and I bow to that irony by Going what I mus do to try my mind off ephemeral worries, to wale to more dawns, to see my child unravel through his eddying transformations 1 st to open my pores, skin and mind both, to the life that surrounds me, inside and outside, at least more often if not all the time, as it arrives at my doorstep. | si to exercise the appreciative, receptive, peaceful mode of being filled up by the ordinary and Inevitable; for example, the floorboards sagging in the crooked bedroom where sleep, or my two yea oldson, tugging one splinter at. time to helpme stack firewood new January 00%. feel a need for a rudder, a keel, a technique, a method, a way te continue on course. Inced increasing moments of slf-contol (hough not constricting, deadening, oF inhibition). While siting one ‘does nat getup, or move, o make tha dll, or pas that test or receive reassurance from that phone call. But military training, or violin lessons, oF medical school, ar also routes to self-control in this ‘ordering and restrictive sense. Sitting is self-control around specific values. Observation replaces all action. What isthe point of ‘committing one's life to this practice, only to spend the time with ‘daydreams, or anxious yearnings for promotion and recognition? ‘Ofcourse, those wil happen anyway. They are pert the human male up. Cultures would nat have proliferated the ubiquitous moral codes, the Ten Commandments, the Five Precepts, if we were not so replete wwithtenmillinmurges. (a) -Meaivaton Is ll About Discovery Of ner Sense“There i litle Thave heard from others —and itis my daily Dusiness to listen— that Ihave not seen in myself as Ist. But also know the necessity of work, taining and restraint. Dependence, Joneliness, sensuality, exhaustion, hunger, petulance, perversion, ‘miserlines, yearning and inflation are my old frends. [ean greet them ‘openly and warmly in people close tome, because know them from the fnside and therefore cannot condemn them without condemning ‘myself Ialsohavebeen earning to hamess and rie their energy. ‘Sitting pushes me tothe limit of my self-directed effort; I¢ ‘mobilizes my willed, committed dircetion, yeti also shatters my self-protective, self-defining maneuvers and my simple self ‘definition. Ic oth builds and dismantls "me." Every memory, every ‘hope, every yearning, every fear floodsin.[n0 longer ean pretend tobe ‘ne selected set of my memories or trait observed, but not reacted upon, al these psychic contents become acceptable, obviously part of myself (for there they are, in my ‘own mind, righ in front of me); yet lso impersonal, causally linked, ‘objctive phenomena-in-the-world that move ceaselessly, relentlessly cross the screen of my existence, without my effort, without my ‘contro, without me. can see mor, tolerate more, in my inner life, at the same time that Iam less driven by these forces. Like storms and ‘doves they are the persona of nature, crossing one's inner sky, Psychic ‘complexity swirs up from the dust of eosmetic self-definition. At the ‘same time, the determination and endurance Ihave to master to just ‘observe, grow like muscles with exercise. Naturally the repetition of this mixture of tolerance and firmness extrapoates beyond its source in ‘sitting, ut orelationships. [sit because knowing that I will die enriches and excoriates, ‘my life, $0 T have to go out of my way to seek the discipline and stability thatis mcessary for me to reall facet. Sitting rivets me on ‘the psychological fact that death is life's door. No power ean save ‘me, Because Iam aware of death and afraid, I Tean my shoulder nto living; not reatively, but with conscious choice and decision of what ‘vil constitute each fleeting moment of my life, To embrace life Itt {s) Mpassand Is Way Of ef Transformation Through Self Observation shake hands with death, Fortis, need practice Each actof tings ying o outward activity, arelinguishmentof distraction, cessation of anticipatory gratification. Iris life now, as itis. Some day this austere focus illeome in ery very handy. Italeady has. have been sitting atleast fifteen hours week for years, and ‘when, as often happens, Lam asked how I find the time, know that part ofthe certainty in my aim isan anger that wil not allow the rolling woodlands and hilltop pastures of my psyche to be bulldozed by TY, non-autritional food, fabricated news, tweed socialization, pedantic ile-cabinets of knowledge, or loyalty rallies toleaders, states, gods, and lieensures. The voices of the herd willnot soeasily drive me ftom my forest cabin of deeply considered autonomy, ‘and honest talk, because Thave had practice in this sort of firmness. A child’ anger isthe kindling of adult wil. Ican stay true to myself yet, mature, be willed but not willful, by siting in the spirit of Woody. ‘Guthrie's song: "Don't you push me, push me, push me, don't you push ymedown!” 1 sit to be myself, independent of my own or others! {judgements, Many years of my life were spent being rated, primarily in School, hut, as an extension ofthat, emong fiends andin socal ie. As foften happens, out oftheir concem for me, my parents combed and brushed me withthe rules of comparison: as good this, rnot good, ‘ras good, orbete,oc worse, or the best, orno goodatall ‘Today 1 find that sitting reveals the absurdity of ‘comparative achievement. My life consists of what I actualy live, not the evaluations that float above it. Siting enables me to slip bbeyond that second, commenting, editor's mind, and to burow in deep ‘with immediate reality 1am relieved to be more at home in myself, with myself ‘complain es. Lean lose discussions, hopes, or slexpectations more teasly and much less often because the taking, hoping, and doing is Wictory enough already. Without props or toys or comfort, without control of the envionment, Ihave sat and observed who Iam when cy Meditation Is Acceptance{here was no one and nothing to give me clues. It has happened that { have sat, asked for nothing, noeded nothing, and fet ful. Now my sping ‘and hands have a different rargor. When Tam thrown ofP balance, I can ‘all somewhat more like acat dan like a two-by-four. When Tit, na ‘one, beloved or enemy, can give me what I lack, or takeaway what ‘Soas! liveall day, [can oient myself into becoming the person Lill havo olive with when T next sit. No one else's commentary of praise or blame can mediate my own confrontation withthe observed ‘hesofwholem. sitin solitude to lose my Isolation. What is least noble in me rises ‘upto thesurface of my mind, and ths drives me on tobe more than [Lwas. When Iam most shut into my dark slf find the real source ‘ofmybelonging. ‘The two greatest dificuties I have faced while sitting for ‘extended hours oF days are physical pain, and the loss of the social position that had previously seemed headed for and entitled to inthe ‘community. Pain that starts inthe knees or back can flod the whole ‘body and bum on and on, The selfprotectionofealculated membership ‘and its comfortable rewards are lst to me in those aching, endless hours imagine my other options: «beter house, winter vacations i the topics, the respect of colleagues listening tome speak as climb the ‘career Inder. I imagine the financial crises I am les prepared to ‘withstand. Imagine the humiliating rejection that crushes the refugee ‘from poverty or racism or any form of powerlessness, allo whichare in ‘my heritage and possibly in my future (and in anyone's heritage or future if you look far enough). Why do I sithere? A thrash hops onto Jow limb at the edge of a wooded clearing with triumphant song, ‘Knowing yet staying, Lam an inheitor and transmitter, flooded with bills from those who loved and let their race, and this stil, glowing postureisthesong ofmy species, Mex nase Ocw As 4 Consequences Of Prcelgial And Sprna Mafconng Siting helps me overcome my deepest fears. I become feet tolive from my heart and to face te consequences, but also to reap the rewards of this authenticity. Much of what I called pain was relly Joneliness end fear. It passes, dissolves, with that observation. The vibrations of my body are humming the song that can be heard only when dawn and dusk are simultaneous, instantaneous, continuous, 1 fel that a burst of stem effor isa smal rice to pay to hearths inner ‘usio—ferilemusicfrom the heartoflifeitel. 1 sit t anchor and organise my life around my heart and mind, and to radiate out to others what I find. Though I shake in trong winds, Iretum to this basic way of living. The easy, soothing ‘comfort and deep rolexation that secompany intense awarenoss in stillness, peel my life like an onion to deeper layers of ruth, which in tum are scoured and soothed until the next layer opens. T sit to fiscipline my life by what is clear, simple self-fulfilling and ‘universal in my heart. Thrcisno end19 this job. Thave failed orally live many days of my life, but T dive again and again into the plain uldance of self-contsinment and loving receipt. I sit to find and express simplehuman loveand common decency. * Knowselfthrumeditation. * Introspection and observation without reaction ts the essence of meditation. * Tune! vision changes to wide. * Through meditation develops whats lacking + Meditation overcomes deepest fears. + Meditation helps take charge of life 1 organise and discipline. * Meditation helps 10 express unconditional love and decency. [6]. _Bvertine You Mediate You Wil Keep GrowingAll of man's difficulties are caused by his inability to sit, quietly, in a room by himself... Blaise Pascal we Addiction and Meditation Meditation has shown to be more effective than behavioral strategies that encouraged avoiding thoughts of substance use, such thoughts inevitably surface in recovery and meditation more offer a method for awareness and acceptance of these thoughts. This in turn, may limit the transformation of these thoughts into the action of substance use. wwwalimed.com {ss}15, HOW VIPASSANA MEDITATION WOULD BENEFIT DOCTORS ? = Dr SANJIV SHAH Mp, SR. ENDOCRINOGOLIST Life ofa doctor “Most doctors work for many hours ina day, frequently exceeding 10-12 hours perday. Many doctors have odd working hous, as wellasthe work goesontilatenighs apart from mid- night vistsor calls, has to take an important professional decision. The dactorhas 10 evaluate and analyze patients history examination Findings and rultple investigation reports, repeatedly every 10 to 15 ‘minutes. At the end of shor interaction with patient, heishe has to fake an important treatment decision, which requites good knowledge of the subject and more importantly the perfect judgment. Ths kind of skill exeeation is possible only when the doctors in perfect balance of mind. ‘The obvious question i that how does a doctor manage hisher professional work along with personal life, day fer day, inthe perfect balanced condition? How does he or she maintain Meditation Is Journey OF Discovery ‘equanimity ofthe mind? Tam sure that every doctor needs some kind of spiritual setvity in the personal life. Every doctor must leam and practice one or other form of meditation, in order to avoid stressful Situations of his life, especially when helshe is working with all egativites ofthe patients. ‘Youmustknow about these hormones DHEA level is a key determinant of physiological age and resistance to disease. When levels arelow, person ismoresuscepibleto aging end disease; when they're high, the body isa its peak — vibrant, healthy, and abe to fight disease successfully. “Melatonin helps to crate restful sleep. The inability to slp soundly can dramatically decrease the quality of your life snd greatly Speed up the aging process. The production of this important hormone rpidly declines with age. The circadian cycle involvement of ‘melatonin shows that reduced melatonin will alter blood pressure and heart ate, neurological cardiopulmonary and reproductive functions ‘New research also reveals that melatonin ia powerful antioxidant and alsoimproves the immune system competence. Cortisol isthe major age-accelerating hormone, cortisol is also the "stress hormone," and the more of it person have, the more Stressed he/she would feel, the more vulnerable to disease a person ‘would beand the faster aperson would age. ‘Testosterone and growth hormone levels pet lowered by continuous stress. Ifa person is subjected to meditation, the production of estosterone and growth hormoncriss, ‘Benefit of Meditation on Hormones ‘The meditation can help balance improve your hormones. The regular deep mediation dramatically affects production of three important hormones related 10 increased longevity, stross, and enhanced well-being: DHEA, Melatonin and Cortisol. The production lof DHEA increases by 44% and at times as much as 90%. Melatonin increases were even more astounding, with average increases of 98% recorded, while many even had inresses of upto 300%. The cortisol {oa}. Medation Is Way Of LifeJove dctines with meditation by an average of 7%, ofcourse, nati ‘everyone, but about 70% of the subjects would show the above {improvements I'salso good for cardiovascular health and mental well. being ‘Endorphins Endorphins (endogenous morphine") are opioid peptides that ‘fumetion as neurotransmitters. They are produced bythe pituitary gland ‘and the hypothalamas during exercise, excitement, pain, consumption ‘of spicy food, love and orgasm, and they resemble the opiates in thoit bites to produce analgesia and a feling of wellbeing, Endorphins Allow people to fel a sense of power and control over themselves that allows them to persist withthe pleasurable activity for an extended timo. Individuals desire same activity (drinks, smoking, addiction and habit forming activities) because such indulgence releases the ‘endorphins. Mediators ave better contol on thei mind and they will ‘otnced such activites habit/ndulgence to inerease endorphins. They ‘might achieve easy increase in endorphins, hence may easily will be bleto gooff the habits and addictions. Hormonal basis of Pleasure: ‘Any activity which generates the feeling of pleasure in mind ‘becomes desirous activity. The person wants to repeat or indulge int the same activity to getthe same pleasure again. These kindof activities ‘generate endorphins and with repetition of same activity, endorphins fre generated repeatedly which results into craving. The ravings in the ‘mind desires same thing again snd again and; results into habituation and addition. ‘The meditative mind has higher level of endorphins. The meditative ‘mind gets the pleasure out of many activities and does not easily get adcted to anything including smoking and alcobol ‘The mediator achieves the control over hisher mind easily, by regular practice of meditation. He/she can easily got rid of addiction. The ‘mediator does notneed heightened pleasure through addiction. If doctor is meditator not only he will not imbibe the {ai} ‘th Daily Mediation Iver Powers Grow ‘negative vibration but will radiate positive vibration of ‘compassion, that is why patient fool good even before taking medicine. ‘Doctors need to learn and practice meditation even before they, start heir practice, Mediator doctors are happier muck more satsfed ‘and compassionate, combat stress in better way with increased working lefciency than non-meditatr doctors. ‘My personal Experience with Vipassana 'My first course was almost 12 years back at the age of 43 yrs. and a repeat course recently, but with regula practice at home during last so many years. Subsequently, my family members also learnt and practiced Vipassand . This course taught me the trie Religion, called Dhamma, asa wey of life. The Massand practice (you may call ita kind of meditation, which isnot totally true), does not involve any ritual, to be carried out or followed. This I suppose, would impress many intellectuals and professionals particularly. All your doubis and ‘questions on rituals get answered ina simple frstcourseof ipassand. In subsequent years, 1 managed 2 major sicknesses, Rheumatoid arthritis and Myocardial infaetion a the age of 44 years and 4S yoars within 2 years of leaming and practice of Viassand During RA treatment, lresponded very quickly to second line treatment ‘and went into the remission And during second sickness of Ml, with the ‘equanimity of mind (sable autonomic nervous system), I could avoid ‘complications of MI snd recovered well without any myocardial damage, asa result normal life could be managed during last decade ‘With egularpractce of ipassand meditation over the years itis easy tomanagethehecticroutineand challenges ofifeand sail through the Period oF dificult time (a). Spirituality deserves a central place i Heath and BdcationDISASTER MANAGEMENT Negativity is bigger disaster than an earthquake, much more destructive than fire, even spreads faster than light and cause chain of reactions by release of neurochemicals, Meditation has role for primary and secondary prevention. Let us meditate to save from the disaster of negativity. In Vipas Cee) Cerio ee era eis i Seca Misery to happin cor! Following lines by Buddha inspires to ty vipassana meditation, Don't accept somethi because you have heard it many times; because it has been believed tational for eneratons; because itis belived by large number of people; {isin accordance with your scriptures; because it seems losial; because iti in Hine wth your own beliefs; ‘because itis proclaimed by your teacher, who has an atratve personality and for whom you ‘have groat respect. because Accept it only after you have realized it youself atthe ‘experiential level and have {ound it to be wholesome and beneficial one and al, Then, not only accept i but also ive upto it. {94}16. IN SEARCH OF PEACE AND HARMONY. = SHRI 8. N. GOENKA, “The Principal ker pe Everyone socks peace and harmony because ths is what fone is missing in lif. Due to one reason or te other, one keeps ‘on facing agitation, itations, miseries, disharmony nlite When one becomes very miserable, fill of wortes, agitations, depressions, one tries to run away, looks for an escape, just to forget the miseries. One may go toa cinema, @ theatre, a bar, just ten onthe TV, radio-some entertainment 40 {forget the miseries. Butescape iso solution. One does not come coutofmiseies ‘One looks for another type of escape-what is called ‘spiritual escape’ One may go toa temple, a mosque, achurch, sgurudwara, recite something, listen to some discourses and forget the miseries for some time. But hen, again, the miseries are there! Onc has not come out of the miseries. Escape is 0 solution ‘One has to find out the rel solution, This is what the passant Is Unique And Rest Oriented faints, the sages ofthe past have done. The enlightened persons ofthe past have found out ways and means to come out of misery and enjoy ‘eal peace, real harmony, andreal happiness within. For this the first step that one as to takes to try to understand whats the real eause of misery. Our dificult is that we remain under the illusion or delusion that our cause of misery lies somewhere outside land that is wh, all our effort, all our nergy is usd to rectify things ‘outside, Corre this person and Iwill be perfectly all ight. Corec this Situation and| willbe quite happy. You correct one person; another will Start raising his or her head. You correct one situation; another ‘unpleasant situation will rise its head. You are not coming out of misery beceuse you have not understood the real cause of misery. All the saints sages, enlightened persons have explored the truth within the frame work oftheir body. Anyone who explores the truth within will findoause very soon, Why docs one become agitetd? Something un- wanted has happened ouside. Something wanted has not happened. There is an ‘obstacle and you feel very agitated. Ifyou go deep, you wil find that Yyou are agitated because you have reacted to things outside by igeneating some mental defilement. You started generating angcr, hatred, ill-will, animosity ~ some negativity - and this makes you agitated. Un-wanted things may happenin lif. Wanted things may not happen, And yet, f you do not react with negatives you do nat become agitated. The agitation is because you have stared generating pgativityinthemind, Go deeper and further try to understand: "But why I generate pegativity? Why T generate anger or hated or illwill or animosity? Why?" Anditbecomes very clear that have hecomea slave of my own, raving. I have become the slave of my own attachment. I have {developed tremendous amount of attachmentto things ofmy liking Its because of these attachment that I get itritate, the frst attachment beingtowards my own Ego-I"I So much importance to this'T. Always a capital eter TY (Quite Mind Is Reacher Than CrownSomeone says a word agains this'T and T become agitted. Someond takes some action against this T and ‘T become so agitated without ‘knowing what this 'T i, Ihave ereated 'T within myself and have {developed tremendous amount of attachment ot, as areslt of which ook, alltheseagitations! ‘What is this 1 One may go through the scriptures to ‘understand what's. One may listen tothe discourses of wise persons, fand sey, "Now T understand what 'T is. But this is not the real ‘understanding. Each person who seeks real peace and harmony has Snvestgate the truth about oneself within oneself. The truth realised by ‘somebody else can only give us guidance, inspiration. But the actual ‘benefit thatone gets wil be by the rath realised by this person. Thave ta realise the truth myself to get the benefit of this tuth-realistion, “Everyone hastopracticerealisationoftuth, truth pertaining (elated) to ‘onesele ‘Whats this"? Whats this physical structure to which I keep ‘on saying," "Mine! ‘Mine? I keep on identifying myself with this physical structure. I keep on developing tremendous amount of tachment towards this physical structure. 1keep on identifying myself ‘with this mental strcture, as areslt of which I become so agitated, so ‘unhappy, so miserable. ARer all what is this mental structure? So the investigation has to be made about both mind as well as matter. And if there is something beyond mind andmattr, frst thorough investigation thas to be made of the fcld of mind and matter. This is what every ‘enlightened person has done. This is how one becomes enlightened by ‘exploring the rth pertaining to mind and matter and exploring ito the ‘deepest evel tthe subilst evel and then transcending (going beyond) that, experience something which is beyond mind and matter. Each ‘individual can do that. This is not the monopoly of a Buddha or ‘Mahavira or anyother enlightened person. Anyone ean doit. Anyone, ‘vho wants to doit, hasto work hard From the time one has taken birt, opened eyes, one has been ‘seeing things ouside, outside, outside. II the time extrovert. One ‘ever tres to sce what i inside, What is the truth inside? Even i yous _MesitationInoreases Power Of Forgiveness lose your eyes and sit in mediation, you are not with truth. You are with some imagination. You have heard something, you have read something and you conceived (imagined! visualized) that- a conception, and imagination and you keep on repeating this Jmaginaton in your mind. You are not with the truth that you are experiencing. Leaving aside all imaginations, all speculation, if you San working with the truth a itis, however gross it may be, however ‘apparent it may be, doesnt matter, you start with that. You will fin, as, you start observing the truth, which has manifested itself, objectively it bians geting disintegrated. t stat geting dissolved and you reach subtler realities ill you reach the subtest reality pertaining to mater, you reach the subtest realty pertaining to mind, you reach the sublet realty pertaining o meatal actors, mental eoncomitants,whatarisesin fhe mind. And then it becomes easy for you to transcend mind and ‘matter and experience something which is beyond, for which the first {important thing is that you acoept the reality as itis, as itis, not as you ‘would ikeittobe, but as itis! ‘A technique was found in ancient India. This was called Vipassana. Te most ancient literature in India "Rig-Veda” has very high words shout ipassand. But mere words, no practic. Twenty-six tentures back someone who was seckng real peace, real liberation explored the truth inside and found out this technique, re-discovered this technique, made use of it, became liberated himself, became tlightoned himself and started distributing it to one and al, without any discrimination. The technique is a universal technique. It has pothing todo with this particular set or that particular sect, this belief orthat belief, this dogma or that dogma. Nothing doing, Law of Nature! ‘Onchas to keep on observing tho truth that manifests itsefand the Law ‘of Nature wil star revealing itself. AI the seorets of Nature wil get unfolded (open out). What one bas to do isto just start observing the truth as you experience within the framework of the body. One very {important pre-equisito, that when you start this exploration of truth ‘within, ou have to observe ecrtain rules ofthe game. You have to ‘observe certain precepts at last fr the period you are taining your (a). Meditation Is Journey Of Discovery{mind to explore the truth inside. You have to abstain fom Kling, from ‘oaling, ftom serual misconduct. When one joins e camp for such {nvestgation, one observes complete celibacy for those days. One has toabsain from speaking lies, harsh words end one abstains from taking ‘any kindof intoxicants. These precepts are observed not justo satisfy ‘patcular tradition or because of some dogma, They ar so important in helping you tobe successful in your atempt to investigate the truth, ‘ruth pertaining to matter ruth pertaining to mind, truth pertaining ta ‘something beyond mind and matter, How? Every ime you break any of those precepts you cant break them unless you generate tremendous ‘amount of negativity, deflement in your mind - anger, hatred, ill-will, passion, ear-somedeflement orthe other, some negativity othe otbet ‘and then only you can perform an unwolesome action, an unhealthy ‘action atthe physical level orvoeal level. While youare generating such ‘efilements, such negatvities in the mind it becomes impossible for {you to goto the deeper levels of your mind and experince the truth nse. That is why it is essemial that you observe these precepts and ‘art working. You sit. You close your eyes. You close your mouth, ‘There is no voeal action now. Thee s no physical action. You are just sitting with closed eyes. Now see what is happening. What i ‘happening? Whats the truth whichis manifesting tel? Although itis ‘very gross truth, yot tis the ruth, You start experiencing the breath ‘coming in, te breath going ut Thsisthe activity going on inthe body, ‘hen you are still, when you ae calm, when you are in silence. The ‘breath comes nth breath goes outatural: Stat observing it. Tiss ‘tho reality, a vory gross realty, but reality pertaining to your own mind ‘and matter whichhas started manifesting itself, Another rule ofthe game: Dont make it breathing exercise ‘This is nota breathing exercise. You are not here to contol your breath, ‘You are not here to regulate your breath; otherwise you are not ‘observing Nature, You are not observing the truth as its. Otherwise it ‘wll bea created truth, an anficial truth, You ae creating a particular typeof breath whichis, ofcourse, a different technique altogether, and ‘has its own advantages -a technique called ‘Pranayama. There you {@} Meditation Leads Us Forward iiscipline your breath, you regulate your breath. But this is totally, ferent here. You observe the breath as ii - natural breath, normal breath, The exercise is to develop awareness of the reality which manifests itself within the framework of the body, not a breathing exercise, Iit sa deep breath you are just aware: it is a deep breath ‘That’ all If it sa shallow breath, you are just aware: "it is shallow. breath. Thats al. Ifitpases through the left nostril, you are just aware "itispassing through the lft nostri Iftis passing through te right nostril, you are jutaware: "itis passing through the right nostri. Maybe at ties passing through both the nostrils, you are just aware: itis passing through bth the nostri. Nover ty to change anything. Never ty to interfere with the natural flow. Let nature pay its own role. Your roe isto observe. Just observe bjectvely- the breath coming in, the breath going out. Iitis deep, "it ‘is deep’ itis shallow, "tis shallow"; “passing through this nostri that nostri” or may be, "chrough both nostril". You are just observing it Thatsall ‘As you proceed with this- people come tothe course and this is what they do. In about three day's time, the mind calms down. It becomes more subtle It hocomes more sensitive. Then certain realities ‘tart manifesting themselves." Thebreath is touching. Look! The breath {stouching!” You choose a small area, a triangular area with the base of ‘the upper lip covering the entire area of nostrils, Within this area you {steep on observing whats happening: the breath coming in and the breath going out, and now look! The breath is touching- touching somewhereon ths inner walls ofthe nostrils, ortouching somewhere on the outer rings ofthe nostrils or touching somewhere onthe area below the notrils above the upper lip. Incoming breath touching, outgoing breath touching. You are developing your faculty of awareness. The truths there. Ir used to touch befor, itis stil touching, it wll keep on touching. Butnow youare ableto fel the touch ofbreath. ‘And asthe days pss by, onthe third day oso you star feeling some subtle ealities. Look! Thee is some bio-chemical reaction going (8 Medioon Has Dual Role Of Prevention and Therapie‘on here. Some sensation is going on. Maybe cold, maybe heat, maybe perspiration, maybe an itching sensation, maybe & ticking sensation, ‘maybe a prckling sensation or athrobbing, pulsing, vibrating or & tingling sensation, maybe lightness or a heaviness, maybe pressure, tension, strain or even pain, maybe numbness, maybe expansion, ‘contraction, maybe dryness of moisure anything! You fee! something ‘rte other whichis happening, Allthese days yourmind was ot sharp, ‘ot sensitive to feel. Now with the practice of thee days you start ‘fecling these sensations. From the fourth day onward you start exploring the entre ‘physical structare. You star from the top ofthe head and observe every parcofthe body. ‘Whatever sonsation you come across, you ae aware of the ‘sensation. And like this you are training your mind to develop- onthe ‘one hand, the faculty of awareness and slong with tha, on the other Jhand, the fucully of equanimity. You are aware that something i ‘happening in the body. Some sensation or the other is there throughout ‘the body every moment. This is Law of Nature. You have now started {feeling it and yet you are not reacting to it. And tis will start giving ‘wonderfulresults Youare aware, youareequanimous. Youhave started ‘changing the habitpattem ofthe mind. ‘Atte intellectual level one very wel understands whenever | react in negativity, whenever I react with eraving or with aversion ‘become agitated. This is not good for me. I must come out of it. One keeps on trying to come out of craving, aversion-'Ragadwesh '- one is ot uocessfl. Even fone is sccessflitis only atthe intellectual level ‘ras the westem paychologist wil ay, only atthe conscious level ofthe ‘ming. At the deep half-conscious level, semi conscious level or what ‘you call unconscious levelwhic is actually not unconscious, itis just $id unconscious oralf-conscious- you find tha this part ofthe ind ~ the depth ofthe mind -is constantly a prisoner of it own habit-patern, ‘It keeps on reacting constantly. This part of mind is constantly in ‘touch with the sensations on the body day and night, whether you are asleep or awakened. Every moment the depth of mind isin touch Mesitation Ix Ani Dote To Burnout Syndrome ‘vith the bodysensations, An example night-time you are in deep seep. ‘A mosquito has biten, Your conscious mind does not know at all, but eep inside your unconscious knows as I said it isnot unconscious, it knows something is wrong -some unpleasant sensation because ofthe bite ofthe mosquito. And you take your hand ther; drive away the ‘mosquito, seratch. How many times you have reacted like this during the night you dont know. Next moming somebody questions you. You or'tlenow all ‘You are in deep sleep. The body is lying in one posture. It stars developing some pressure because ofthe weight of the body, some pressure, some pain and you change sid. You keep on changing sides the whole night this side that sie. Your conscious mind doesnt know ‘what you are doing. But the unconscious keeps oa reacting to the sensations on the body. Although you say Tam in deep sleep, the so called unconscious mind never slops. It remains in contact with the body sensations You find the night has become litle chilly. You fel a litle cold. A blanket ying near your feet-you take it and cover your body. ‘Again your conscious mind does not know what you did during the Sleep. So even when you are in deep sleep the unconscious keeps on reacting tothe body-sensations, This anybody can ealize. So also while you are awakened. Theres big barricr between the conscious mind andthe unconscious mind. Conscious ming is busy ow, sa, talking to somebody, looking at the faces of othershow they are reacting But the deep unconscious is busy feeling the sensations on the body. Somewhere a pressure has developed, a slight pain has developed and one reacts in this way, in that way. Some itching has Started, hand goes there and itches, witbout the conscious mind knowing what is happening. The unconscious keeps on reacting fevery moment whenever there is any sensation on the body- pleasant or unpleasant. Iitis pleasant reacts with craving. Ifitis ‘unpleasant it reacts with aversion. This las become the habit pattern ofthe unconscious mind. Ifyou change the negativities atthe ‘conscious level ofthe mind atthe surface level ofthe mind- you have ico ‘Meditation Is Important Missing Link of Lifepotsolved your problems. ‘The enlightened persons found out that any amount of purification merely atthe surface level ofthe mind doos not solve the ‘problem. One has to goto the depth ofthe mind. The depth ofthe mind mn those days - inthe language of India of those days- was not called ‘unconscious mind. It was called "Aloya Citta" the storehouse ofthe ‘mind. All our conditioning is stored atthe depth ofthe mind, and keeps, ‘on flowing with low of the mind athe bottom, Keeps on coming on the ‘surface fom time to time and overpoweringus. All the conditionings of the past are with usa the depth ofthe mind- "Alaya Chita’. And the ‘Impurities, the dfilements, the negativites that are stored there, were ‘called in the language of those days “Amushaya Klesha" - sleeping ‘impurities. ‘They are actually sleeping impurities. Any moment they ean explode ‘and overpower you. Solongas you ae carrying these impurities, these {efilements, these negatvitis a the depth ofthe mind you are not fee ‘from misery. You keep on rectifying the tree outside. You keep on rectifying the twigs, the branches, the leaves, the fruits, flowers and ‘they will again decay, because the roots decayed. Ifyou make the r00t Jali, the whole tee will become healthy. This is the enlightenment ‘of an enlightened person. Go to the root of the problem. Go to the ‘deepest level ofthe mind and clear it ofall the negatvities, Make this "Aaya Chita" "Niralaya". Nomore store now. The entire storehouse is, clearedofthenegativtes. ow can you do that? Notby playing intelectual games, not by laying emotional or devotional games. You have to actualy reach the {sage, the stage of the mind, the deepest level of the mind where this reaction is constantly going on- eraving, aversion, craving, aversion, ‘That is why they found out: "You must be with the sensations sensations of the body'It is the sensation of the body whi strongly connected with the deepest level of the mind and the ‘deepest level of mind is constantly reacting to these sensations ~ ‘Law of Nature. Thisis applicable tone and all Thishes nothing to do ‘withaparticular dogma or abelifitdoes not pertain toa particular sect ‘Boy Sensations - Mising Link- Rediscover by the Buddha iorreligion. This i universal. The unconscious, deep unconscious mind of every person, belonging to any caste, community, ered, keeps on eating to these sensations and keeps on developing craving, aversion ‘and keeps on developing misery. To come out of misery, onebas to tain the doopest evel of the mind, not to react with raving, not to react with aversion in pite of one's feeling sensations pleasant orunpleasant, The barriers berween the conscious mind and the unconscious mind are broken by the technique of observation- "Vipassandl. The word Vipassana” means “to observe the realty asitis,initstruenature, not just ast appears tobe, not just asit seems tobe, but asitis in its true nature, in Its true characteristic’. As you stat observing the realty pertaining wo matter, pertaining to mindas is, initstrue nature, ‘one reality becomes so clear. Look! Whatever aries, it arises just to pass away. It arses to pass away. Sooner o later itis bound to pass away. A very unpleasant sensation has arisen, a pain has arisen, a pressure has arisen, you keep on observing it objectively and you find Sooner or lteritpasses avay.Itdoes not ta. A very pleasant sensation hus arisen; you find that has arisen to pass away. tases, passes away, arses, posses away. This nature, this law becomes so clear that one develops Wisdom about this physical structure this physical structure, which ignorantly I kept on saying “T,°T Mine’ Mine’ and kept on identifying mysoif with physical structure and I kept on developing tachment towards this physical structure, Whats itaRer all? Nothing Dbutmasses of sub-atomic particle, Not because a scientist saysso, with your own experience you will find the entie physical structure is pothing but tiny litle particles, tiny litle wavelets, arising, passing, arising, passing with great rapiity- essence fes / What is happening? Just arising, passing, arising, passing So also one will observe the mental structure, nothing but wavelets; arising, passing, arising, passing. Oh! A changing phenomenon! ‘The entire mind-matter Phenomenon isa changing phenomenon I keeps on arising, passing, ising, posing. This isthe basic characteristic of mind and matter as one realizes it at the experiential level. Accepting it merely at the co {owt yenndecepto ient-o{intellectual level will help only the intellect to be purified bat when yout realize itat the actual level, your deepest level ofthe mind stars geting purifed. You are now realizing it. Look! Ics arising, passing away, farising, passing away and with this realization, you develop your ‘equanimity. You dont react now not that as you sare working you ‘become, so perfect that you don't reset st all. But you have started ‘changing the habit patter of the mind. In one-hour siting there might ‘bea few moments when you have eally not reacted; you remained very balanced, very equanimous, with full equilibrium ofthe mind. Rest of the time you have been reacting. But those few moments are wonderful ‘momen. Achangehas started. These few moments will turn intoa few ‘seconds. The few seconds will tr into a few minutes and atime will ‘come when sitting for one hour you will ind that during the entire one hour youhavenotreacted. ‘The change has started. Once the change has started at the ‘ecpest level of the mind, it stars manifesting itself even at the ‘conscious evel Roots are now becoming healthier and healthier. Sothe ‘entre tee will become healthier and healthier. You have noting to da ‘bout the tree outside -you just deal with the roots. You make the rots halihy and the entre treo wil automatically become healthy. This was the enlightenment ofthe enlightened persons because they themselves realized the Law of Nature. By working on they madetheirmind ultra pure. ‘The Law of Nature is such that an ultrapure mind i fll of Infinite love, infinite compassion, infinite sympathcti oy and infinite ‘equanimity. These ae the basic characteristics of pure mind, Once the ‘mind has reached that stage of ultra purity, one cannot perform any ‘action tthe physical or voal level which will harm anybody, because ‘one cannot perform an action which will harm others without arming ‘oneself Without generating defiement in your mind you cannot perform a physical or vocal action which wil harm others. And now ‘with this pure mind fll of love, compassion, goodwill you cannot generate negativity in your mind, So you cannot perform a physical or ‘yocal action which will go against the interest of others, And ths is ‘rth Cannot Be Changed Dharma. Nota Hindu Dharma, nota Muslim Dharma, not a Chistian Dharm not Sikh, Bauddhs ora Jin Dharma. Itis Dharma, Dharma’ ‘means Law of Nature, One has to realise this Law of Nature atthe ‘experiential level and come out ofthe old habit of blind reactions, the ‘ld habit which keeps on generating negatvitis that means keeps on generating misery. While observing respiration, you are observing the Law of Nanure- the Truth, You cant label your respiration as a Hindu respiration, or a Muslim respiration or a Christan respiration or a ‘Buddhist respiration. Respiration is respiration- natural respiration so also the sensations of the body. You can't label them as Hind sensations, Buddhist sensations, Muslim sensations, Jain sensations, ot ‘owish sensations. Thee are sensations onthe bodynatural. You are just (bserving them. Hindus can very well practice it Buddhist, Christian, ‘Muslims, Jain can practice and this is whatis happening. People from every ease, from every community, ffom every religion ae ting pat in such ten-day Dhamma seminars, Vassand ‘courses and hey are coming out ofthese very hap, very pescoful. At least they get a technique which they can use throughout thei ie to keepthemselvesin good balance Itisnota sectarian practic. ‘The teaching of ipassand isnot to convert people from one organized religion to another organized religion. This isnot goingto help in any way. From tomorrow if someone stars calling one slf ‘Buddhist ora Jin ora Hindu ora Muslin one doesnot get any benefit fut of it But from tomorrow if ane starts coming out ofthese blind reactions of craving and aversion, certainly one starts getting benefit here and now. So there is no such conversion, converting people fom ‘one orgsinsed religion to another organized religion. Conversion i, of ‘course involved but this conversion is from bondage to liberation, From, ‘misery to happiness, from ignorance to enlightenment. Everyone needs ft Andeveryonccan attain it. Butonehasto work. These discoursescan ‘only give us inspiration, guidance. Aetually each individual has to ‘work out one’sown salvation, liberation. (i Peace Comes From Within Dano Sok t Ose“The ancient technique stands revived again. Maks use of it for ‘Your own good, for your own benef, for your own liberation and so ‘also forthe good, benefit and liberation of o many. May all of you, get inspiration to give tral to this technique, get benefit by this technique, ‘May all of you come out of your misery, come out of your bondagss, shackles chains of various nepativties and may all of you enjoy realpeace, realharmony, —realhappiness. srwwdhamma.org wweve dhamma.org What Vipassana is not? No Sectarian Dogma [No Blind Faith or Blind Heit ‘No Gurudom [No Rites or Rituals [No conversion from one religion to another Vipassand is Powerfl Meditation Technique17. ARE ALL MEDITATIONS THE SAME? ‘One common misconception, often found in books and articles ‘sthatall meditation techniques are “the sare”. This imply not tue. ‘There are many techniques of meditation that widely differ ‘from one another in procedures, contens, objects, beliefs and goals, ‘Research has shown that they have different subjective and objective ‘effets reflected on neural imaging patterns, EEG pettemsand benefits ‘Types OF Meditation: ‘Meditation techniques differ with regard tothe sensory and, cognitive processes they require (Sheer, 2006), their ‘europhysiolopical effects (Travis and Sheer, 2010), and theit Dbetavioral outcomes (Orme-Johnson and Walton, 1998). Travis and ‘Shear have identified three types of meditation practices, clasiied ‘according to their EEG signatures and the corresponding, cognitive processes they entail (Travis and Shear, 2010). See page no. 16) Earlier Daniel (1972) broadly classified into two major categories: 1) ‘Concentrativemeditation, 2) Mindfulness meditation techniques. ‘The main difference between the two: In conceatmtive ‘meditation the attempts to focus mind, whereas mindfulness includes ‘both concentration and purification of mind. The goal of meditation is total purification of mind by eradication all the defilments stored in ‘deeprooted mind. _Mesitations Difer In Purpove and Outcome 18. WHAT IS VIPASSANA (INSIGHT), ITS UNIQUENESS AND DIFFERENCES (ow it difers from other techniques) Mipassand is one of the world’s most ancient meditation fechniques rediscovered by Gotama-the Buddha. Vipassand means insight into the nature of reality. This technique develops the insight which can lead toa permanent release fom old habit patterns of mind (Conditioning of mind) and gives neutral insight. By practice of Vipassana, one overcomes the delusion of mind and cultivates rindfulnese which san attentive awareness ofthe reality of things in the present moment coupled with clear comprehension of whatever is. faking place. It is « practice of self'ransformation through self: ‘observation and introspection tothe extent that sting with steadfast, ‘ind becomes an active experience of positive change, leading to realization of absolute uth andenlightenment ‘The Meaning of Vipassand: Viparsandin simple language is ‘to see", “observe or “witness. It can be translated as “insight, ‘lear seeing”, “wo ee apart, “discem” or "seeing deeply". inassand is a word of “Pali” language, whereas “Vipashyand is. Sanskrit word, Passana” means seeing in ordinary way, with one's open eyes, Whereas Hipassandis observing things asthey actualy ae, notjusthow. they appear to be or the way we would like or prefer to sce them. In English, Vipassand meditation ig often refered as "Insight Meditation’. ‘THE TECHNIQUE Vipassana i. scientific, safe, simple, seeular, practical and result oriented technique tis so complete that nothing can be added ‘orsubtracted from it Iisa wel organized, step by step learning procsss ‘with well documented results both in laboratory and atthe experiential Jevel.Ihisa universal remedy forhuman suffering. Iteanbe practiced by ‘oneandall Vipassana is taught in 3 steps under the guidance of Acharya ‘Mediason Changes Aide.‘S.N.Goenkaji in 10 days residential course. 3 steps are SHILA] SAMADHIandPRAGYA 1, SHILA—means code of conduct morality The foundation of the practice is shil-moral conduct, Shila provide the base for the evelopment of Samadhi ie. concentration of mind; and purification of mind. Al those who atend the course underiake the five precepts - not to kil, not to steal, not to commit sexual ‘misconduct, not to tell ies and not to use intoxicants. Noble silence during the course is essential for progress, participant ceriinly can communicate to the teacher, volunteers and ‘organizers ifes and when necessary 2, SAMADHI ~ means focused concentration leading to mastery ‘over mind by taining itt remain fixed on single object, hereon ‘normal natural breath (ref t0 page no. 67). Thus mind becomes subtle, calm, sharp and penetrating, capable of the work of insight (Cipassana). Observation of breath (Anapana Sati is used as tool to proceedtothenext step of Vipassand. Samadhi strengthens the faculty of awareness and to some extent purification of superficial mind. 3. PRAGYA: means experiential wisdom which is achleved with, practice of Vipassand-he process of purifying the defiled mind by ‘experiencing one's own realty by systematic and dispassionate ‘observation within onescf ofthe ever changing mind - matter ‘phenomenon. Under ordinary circumstances we are not aware of| the biochemical and electromagnetic reactions going on at mind and body interface. These reactions can be appreciated at sensations/ecling by focused (rained) mind. The very fact that the mind isin habit pattem of reacting to these sensations by craving or aversion. Vipassand trans to observe without reacting since the very nature ofthe sensation is changing. By objective ‘observation (without reacting) the faculty of equanimity develops. Observation with aware and equanimous mind the negativites start getting weaker and weaker and get eradicated resulting into pure mind which is fll of love, compassion ‘Yohei o medio the you Bad mo hs wd boy, hand colors. ‘sympathetic joy and equanimity making oneself hapry and harmonious and able to radiate the vibration of peace to the surroundings and faraway that is nown a tbe practice of Metta Bhavana- (practice oflovingkindnes). HOW Pipassand DIFFERS FROM OTHER TECHNIQUES: AA the meditation techniques are good. They difer in Purpose and outcome. Most of the meditation techniques Predominantly del at the conscious level of mind and are good for Ecncentration and pee, superficially atthe lve of conscious mind but the equanimity atthe level of deep unconscious mind may be Jacking while Vipasand operates at both conscious and at deep conscious level of mind leading to long lasting peace and happiness 1m fact itis deep surgical operation of unconscious mind by conscious mind. 1. Different techniques arc red to suitthe mindset ofthe moditsor whiletn Hpassand the orginal mind ofmeditatoris rest 2. The common benefits of all techniques ae relaxation of body and mind, increased tanquliy, sess elie, focus and concentrations but the purifcaton of otal mind is unig with Vipassana 3. The Concentratve/ Samatha/ Tranquil Meditation: primary sim is truly, serenity and may lead 19 meditative eestae sbsomtion known as Jhanas or samadhi, thereby acquiring ‘atieties of psychic abilities and supemormal powers which need sotbenecessuly psu Despite ofall he achivementasight {slacking and hence may cause psychic injury to self or others, since ther ations may ot be wholesome. Meditation is complet only when insight is inluded (pratced). Concentration leads to awareness whereas insight (Vpassan) brings equanimity and purty of mind by eradicating deflements fom mind This isthe ‘most important and bane difeence between Vpassand and other commonly practiced medtaton techniques. Vipassand Is One Of The Most Ancient Meditation In The Word‘The tols of Fipassand meditation are natural breath and body sensations, both have diret concem and connection with he deep rooted mind-thisisunique about Fipassand. ipassana heips in changing our own natnre/behavior, the 001s of which eo in subconscious ind. Our behavior depends onthe ‘Mocks of impurities and good virtues in the subconscious mind, Even the remote contol of conscious mind is with unconscious ‘mind which becomes evident with practice Vipassana tains our minds forthe detachments towards pains and pleasures iniife. Vipassana is facing the problem with balanced mind rather than escaping by ignoring, suppressing, o diverting it. Vipassand helps in deconditioning the mind of its old habit pattern ofreacting. ‘There is mo imagination, visualization, verbalization or artificial imposition. The technique is purely based on reality hich oneexperiences moment to moment. Vipassana takes the practitioner deeper into the real nature of existence. The observation goes to the very source. Mediator can see the whole rth of suffering from is originto cessation and then transcendent tonbbanic peace rather than just the pat oil |. Only insight can reveal how the mind is disturbed to stat with, which leads to awareness and wisdom, This understanding and training prevents mind from being disturbed agai, Under ordinary circumstance the conscious mind is not aware of ‘what i happening inthe unconscious and how itis working. With practice of Mpassand the barrier between conscious and ‘unconscious mind breaks and everything becomes supereonseious. Through Mipassand (insight) ome can eradicate mental affctions, impurities, negativties and deflements (Klesha); and dissolves deep rooted confusion, complexes, tensions and a} ‘Medlzation Is Learing And Mastering Mind Management ‘additions forever and evolves original pure nature fall of love) Joy, compassion and equanimity resulting into peace and harmony. 14, Mipassand works as per the laws of mature which ae timeless and universally applicable equally to one and al. is free from sets, Dilind faith, belief or dogma ritesand rituals of any type. 15. In Vipassana thereis no conversion from one organized religion another one. Yet conversion is there. It is from cruelty to ‘compassion, bondage to freedom, attachment to detachment, and smisory to happiness. 16, All the masters, stints and sages advise us to look within for our problems and solutions by saying "KNOW THYSELF”. They ‘observed reality within for liberation without naming it 17, PRECAUTION: With practice of Vipassand there are many health related physica, psychological and emotional benefits. These ae considered merely by product ofthe practice of Vipassand and not the goal. The sole goal is spiritual upliftment through purification ‘of mind, All ther benefits are the result of correction of spiritual eficiencies. Hence all those who join the course are clearly ‘explained the purpose of Vipassan Fortunately we have received Vipassand meditation in its pure formas orginally taught by Buddha. The technique waslost which was rediscovered by Buddha All other methods availabe ae a one or the ‘other way the modification of original technique to suit the mindset of ‘an individual. In fact in Vipassana as mentioned earlier, the mindset changed to nonjudgmental choiceless observation (simple witnessing) of reality within which ultimately lead to full liberation fromsuffering. (One can convince onesefonly by sefexperience, no amount of explanation or expression will satisfy the logic of mind regarding varieties of meditation, Matton is Art Of Laning Go19. WISDOM, Right understanding is wisdom. Thinking about wth isnot enough, Wemustrelizetrubouselves, ‘Thereare three kind of wisdom (pragy): Firstoneis~Shraimay-pragya meaning equred wisdom thal 4s suned trough listening discourses from someone o eaing some books. The second is Chintanmay-pragra meaning intllectal \windom gained afer thinking and aalyzing whatever oe as istened crread ‘The Third is Bhavanamayi Pragya which means experiential wisdom gained though one's own experience. Shrumay? and ‘Chintanmay Pragya do work 2 inspiration fr gaining Bhavanamayi ‘Pragya, The koowledge(visdo) gained though Hstening, reading or tirough thinking and ansiyzing isnot based on one's own expense, but itis based on others’ experince. So, i s not one's own direct experience, tsindret knowledge. Pragya meanspratyaksha gon ~ thediret knowledge wisdom) gsinedy erectexperince. Understanding verms implementation: through fist two ‘ypes of wisdom we gain lot of knowledge and understanding. Though jee know much but fil to impiement. There is « gap between understanding and implementing. Vipassana Meditation Gls his sapthereby implementation becomes ease. ‘Mindful meditation develops in ws the thin ype of wisdom (hasnamayipragya)whichistheessnczof Vipassand mediation, Mindfulness isessenil to change ournatur. Further Reading : The Art of Living - Wiliam Hart Fo Liberation No Decne, Dogma, Sitar Ar Reged20. DOES A HAPPY LOOKING AND SATISFIED PERSON / DOCTOR / PROFESSIONAL, NEEDS MEDITATION? {A porson who as enough material resources feels secure, ‘satisfied and apparently happy, bu may have few deficiencies in naure (Cochavion), this is because one carries the old stocks of defilments ‘stored n deep rooted mind which snot seen exterally. The fat isthat ‘such a person also reacts equally badly to stress, unwanted sitation, {kes and dislikes in lif. The very reason for tha is we don't know how the mind works. The mind is continuously busy in process of eraving ‘and aversion rag and dvesh) forming new sanskars. Wemay react with ‘or without expressing. rag ordvesh istowards the body sensation (ref opageno. 10) and nottothe person orsituation. Weare ignorant sbout this fact. Then we start finding the cause of misery outside which ‘actually is within. ‘This may not be evidet in ordinary circumstances, ‘ut is evident in stessfl situations which is cause of disharmony in Iie. ‘Thebslancebeewoon thomatrial end spiritual gainisnecessary tolivepeaceil ie. Asa preventive and therapeutic measure weneed ta practice witnessing (Insight! Vipassand) thereby taining mind to remain cool, calm and balanced in any situation without geting Involved inorreacting tit ‘Once we leam the technique of balancing mind ic, (remain ‘onjudgemental/equanimous) we stop forming new sanskars. The ‘moments of awareness and equanimity ae so powerful that the old sock of sanskars star geting weaker and weaker and ultimately with ‘continuous practice they are eradicated, es ee Seti peti read 4 full of love, joy, kindness, compassion, evolves. autom Stout imposngayhing erty fom ode, leading to eh, happiness and harmony in fe ‘This isthe reason why one who has flied the requirement of “Mediation Is Remedy For Mind ally living must fook for his spiritual upliftment. [Fone has undergone the training of balancing, mind can lean o remain equanimous in all, ‘odds of ie, ean face worst cumstances and illnesses in much beter vay. The equanimity of mind at time of death changes the equation for ext birth. That is why one and all need meditate irrespective ofthe satus. IS MEDITATION - ESSENTIAL? Meditation Cleanses, Nourishes, Energizes Mind Meditation is as essential as electricity, automobile, telephone or internet + Manish Chopra ‘Make Mediation Life Long Companion21. HOW TO TAKE OUT TIME TO LEARN MEDITATION ? (Appointment for the set) We are ready to get admitted for heart attacks, fractures, ‘surgeries and emergencies without second thought in mind. We realize the consequences if untreated. Similarly we often spend time for tours land picnics for few days to weeks or occasionally months. But we hardly fel thenced to attend the MIND. ‘Basically nothing is taught about the mind during medical / ‘ponmedical education. Mind needs more attention than the body. ‘Most of the time we are extrovert and busy with one or other thing, bardly fel the need of knowing the self Though the inner journey isthe ‘esence of if, either we ar ignorant or negligent about it. Hence, da hot attend our mind. To atlend mind is to meditate which means ‘meditation is food and exercise for mind. If we prortize and change ‘our mindset regarding importance of meditation in life, we will ‘defintely take out time from our busy schedule for leaming. and practicing meaitation in dsily routine. Time spent for meditation is really a gokden investment which wil give us the frais of happiness, ‘peace and harmony which snot achieved with only material gains ‘We need 10 modify our schedule by giving priority to ‘medittion. For this, new habit needs to be created by thinking, ‘dreaming, visualizing, verbalizing and writing in daily notes and ‘sparing out time will definitly help us to begin meditation, Thus ‘schedule an appointment tothe self since meditation isan excellent Bifforthesell RECOMMENDATION TO READ “The Equanimous Mind” by Manish Choprs—IIT (Delhi) PhD- (University of Michigan in Ana Azbor)-Matrix publication First published in-Singaporein 2011,India 2012) “The Ancient Path” by Dr. Paul Fleischmann MD Psychiatrist to Peychiatrst- USA “Mediation shoul precede all he learning processes fife. 22, EXPERIENCES 22,1. TRAINING TO ACHIEVE HARDLY ATTAINABLE GOAL = DeNaushad Motiwala MS. (Ophthalmologist) ‘Surat attended my frst ipassand 10 ~ day course in May 2002, Italy, it was extremely difficult, especially during the few days, however, those 10 days have been extremely beneficial to me in so ‘many aspects of ny lif. Practicing Vipassand has undoubtedly made ‘me a better Muslim let alone a beter doctor, a better father and a Deer human Being. I have also Become a much happier and an ‘emotionally more stable person. 1 did snother 10 day Fipassand course in October 2008. This time, it was not only ease, bu, Istarted enjoying it tom the very fist day the whole setup, which is so disciplined and organized, and the systematiemanner in which meditation isbeing aught. Vipassana helps you live inthe present and to accept life a it 4s. Aloo, rather, most of our problems are because of a whole heap of {ebris in our unconscious mind. With Fipassand as too, these debris ‘ean be cleared and we can live a mach more contented, fulfilling and ‘meaningful fi. Allreligions tellus tobe free fom greed, anger; lust, andto be ‘compassionate, tolerant, humble, etc. But this ts very dificult and ‘sometimes impossible o achieve. Vipassand, literally, trains you to ‘achieve this, otherwise almostunatainable goal. This course is so impressive: first of all, the lack of ‘commercialism sits unique feature, Secondly meditation sucha vague land abstract concepts taught so systematically that on is bound to ‘come out ofthe course well wersed withthe proliminary tools to stat oft ‘their inward journey. _Mesitation can achieve unachievable goals22.2, VIPASSANA - ESSENTIAL FOR BUSY PROFESSIONAL De K.K. Raval Mo. (Med), DM (Gesto) Deh Rajkot ‘passand hes changed my life thas taught ae how to become hapoy, emai happy and make others happy. Iisa thing of experience rather than expression. No amount of money ar wealth could have ven me the peace which I goin those 10 days I hasincresed my fceney beyond its. has taughtmetoremai cool in adversity. It isa must for every busy professional, 22,3, INTENSIVE CARE UNIT OF MIND (LC.U,) Dz R.K. Sachdev ‘MS. (Opthal) ‘Surat Vipassana helped me to contol my mind of lot of unnecessary ‘thoughts, and then unleash it to focus on what I wish to do, An ‘uncontrolled mind may be compared toa wild elephant, Fipassand has ‘given me the power alertness and calmness required to tame and rain wwildclophant. ecause the Vipassand involves observing our own natural ‘breath (tis not a breathing exercise) and body sensations itis very ‘convenient. You can even practice while you are waiting ina traf Jamorina doctor’ waiting oom, Avvord of cation: Do not fora moment thing that ipassand is easy anda pienc. Its tough and intense, whileat the camp, Iwas often reminded of my NCC training, and have been useful in my life. {intend tobe there every year fora very intense formating of my brain [ns] ‘Mind neds intense waning 1 change or beter. 22.4. UNIQUE OPERATION OF MIND De Kanubhai Kalsaria [MS (Gen Surgeon) ‘Vaal (Mahuva) MLA-Mahuva Mipassand is unique scientific method to get mastery over ‘wandering mind. have performed more than fifty thousand operations but Fipassand is an extraordinary operation of one’ own mind by ‘oneself to eradicate the defilments stored in the deep subconscious ‘mind thereby mind becomes purer reflected in the behavior of person, [Noother operation iscomparableto Mpassand 22.5, UNAWARENESS TO AWARENESS (REACTIVE TO PROACTIVE) Heasmulkh Patel, IPS IG, Surat Range ‘As a police officer my job is to give justice to people. Thad a strong feeling for justice. [something goes wrong somewhere Lusedto eact. Overaperiod oftime Irealised thatreating isnot an effective ‘way of dealing with an issue, When you reactyou have the only option ‘bf fighting wth it. When you fight, you waste a lot of energy. But did bothaveany other option. On suggestion of my ftiend Suresh Patel, I atended first ten {days shiv at Global Pagoda Bombay, in June 2010. The shibir was ‘ery dificult Being atone place for en days and doing only meditation ‘was very difficult It was bit boring, The body pain was sso dificult to bear with ‘When 1 completed the shibit, 1 thought I will experience Fractions once I join office. To my surprise, after meditation, my ‘awareness level has gone up many fold. I become aware as soon as T ‘experince reaction. As soon as I become aware reaction disappears. 1 (ag Mediation I Servicing Of Mind‘experienced benefit of meditation every moment of my life. Teould 68 ‘that my reaction levels down from 100 percentto just S020 percent at ifferenttimes according to diferent situations. ‘My journey of i has changed ffom unawareness to awareness ‘and felt: “oy, what kindof life lusedtolivebefore the meditation, Within eleven month of my frst sib, I went for second shibir to Dharmasala because | realised that there is no better way of having [peace in fe. The second shibir was less difficult and more beneficial. ‘The effect of meditation went deeper and deeper. became more aware ‘in my day to day lf. Reaction became less and less prominent. Now I ‘am more aware about my breath, More awareness means less reaction ‘and more peace. Now Ido not have to fight with injustice tothe people. ‘Now T am able to deal with it peacefully and so obviously more effectively I fee people fom injustice without [becoming vietim oft ‘Now Iam planning to go forth third 10 days shibir a the earliest. I ‘wanttodoat least one shibirevery yearbecause I want lives peaceful Iifeand don't wanttoloseasinglemomentoflifein reaction T could convince the chief of Gujarat Police, the Director ‘General of Police to issue a citeular wherein any police officer can ‘attend 10 days Vipassandshibiron duty. More than 200 police officers ‘of different rank working with me have tended 10 days Vipascand shiir. They say they are benefited a lot. The benefit ranges from more ‘concentration, less anger and stress, less fearand disturbance, reduction 'n physical ailments ete. One constable was more spocife. He sai before Hipassand my 11 year daughter never sat with me for hor studies, Now she doesnt do her home work without me" Lasked why? "Because earlier Iusedto get angry lot” Hereplied. Iteannotbe better saidthan this. ‘Selena study Doctors recommend it Sucesyfilpeople we ie Ancient eacings confirm it (eis meditation) Mpassand ts We Softvare for Mind & Bodyee 10. 2. 13, i. Is. 16. 25. SELECT BIBLIOGRAPHY Dilawar Hussain and Braj Bhushan, Psychology of Meditation and Health: Present Status and Future Directions. International Journal of Peychologyand Psychological Therapy. 2010, 10,3,pp.439-451 ‘Thomas H. Holmes and Richard H. Rahe. The Social Readjustment Rating Seale, Journal ofPaychasomatie Research ‘Text book of medicine-curent diagnosis and teatment 20 dition. DrPaulFleishoman-The ancient Path ‘VRI Publications. wirw.dhamms.org; www:veidhemma.org Childbirth meditation-www calmehiléorgbenefits ml ‘What ig the most recent scientific research on meditation: — (tpslwwselfhelpcom/faq.php3) -worwanventon.com, www brahmakumar.org Vipassand Meditation and Itsrelevane tothe world. (VR) 10,13, 7, 20days courses of meditation and their discourses. sranwsudhinenro. com ‘Manish Chopra PD. -Equanimous Mind DrRamesh Kapadia -Heal yourheart ipassand-fom doctors poit of view- 1 laccopiesgujarti) Jonathan Sear (May 2006) The experience meditation Shauna |. Shapiro Kirk Warren Brown and John Astin (201 “Towards the intgration of Meditation into Higher Education: A Review ofResarsh Sourya Acharya (Sept-2012). Localization to Neuroplasicity - ‘The Evolution of Metaphysical Neuroscience. Journal of The Association ofPhysiciansofndia, 38 Extensive intemet search Free access : www.meditationmust.com > Concentration Is Not Meditation -jrshanamurthy Hello to New Life: ‘New Beginnings Dhammatota- aka ‘Clo Ute Peat Road, jet 1 ‘aeons. Zune 8962782590, ‘CoS earl Shah Peck Shand, aa 370648 hehe) Pras 27908, 27612 = GURIAR VIPASHYANA KENDRA ‘nr Dhol Die Abemdabad Ph (D8) 24600 ed 265397 “amma its Mabon 4, Apaoa Baza, Vil Sper Markt, ecoraranon Sse 2005 Megs 9092 5000 Fae EE ee oe ence atts _.. MoGaR caKorA) eh 0265-234181 ‘DHARMA Ph 0697-29686 BEAD OuARTER Dhamma Di Nee pr 422403 Mart) ‘ToT ass aMon6, 91088) 2006, 291255) 24176 Email oma, (3) The gift of learning to meditate is the greatest sift you can give yourself in this life - Sogyal Rinpoche sit wontons com