PRACTICAL MANUAL

ASSESS YOUR
WELLNESS & SPIRITUAL WELLBEING

Dr Bindeshwar Prasad Yadav

MBBS; MSc, PhD

KB MEDICAL CLINIC; KB INSTITUTE OF HEALTH SCIENCES

GABORONE, BOTSWANA

Page 1 of 52
 Dr Bindeshwar Prasad Yadav

KB Medical Clinic / KB Institute of Health Sciences

Email: bpyadav66@yahoo.com
Office Tel: +267 391 3823
Mobile no: +267 75236246
P.O. Box: 1463 AAD Poso House Gaborone
Physical address: Plot 28582 KB Mall, Gaborone

Publisher: Self

Published as: E book

First edition: 2017

ISBN no. 978-99968-0-616-2

Page 2 of 52
PREFACE

In the present scientific era Medical science has made great advancement in curing diseases,
and expending life years. However, we find people are getting more ill and unwell. Accidents,
suicide and drug abuse are claiming more lives, especially young lives. From birth to death there
is a continuum, but we find lack of health progress throughout life. Natural happiness and
laughter have gone from life. It seems a serious gap in the continuum of life.

The way present human being is describing development and life style, our body and mind have
become a home of sadness and illness. Mental diseases are on rising. Ancient science of yoga
helps manage body and mind, as well as to regulate respiration. In yogic science breathing
principle is correlated with health and illness. Different practices of yoga help to manage body,
breath and mind in a way flexibility, strength and energy increases; mind becomes peaceful,
creative and productive, finally which leads to human life filled with holistic health, wellness,
happiness and bliss.

Several scientific researchers have shown that yoga practice can play significant role in
prevention and management of very important diseases, such as life style chronic diseases:
hypertension, heart diseases, diabetes, mental depression, mental anxiety etc.

It is a natural way to produce stretches in the body muscles, keep joints fully mobile and
flexible; regulate breath in awareness, and keep mind anxiety free in peaceful state. Yoga skills
easily can be learnt and practice in day to day life. It needs affordable very little cost, because it
is done in natural way. Presently it is widely practice in America, Europe and Asia to gain health
and wellness. In some clinics these methods are used as case management intervention for
mental depression, discontinuation of drugs and smoking and hypertension, heart diseases a,
diabetes, arthritis, sinusitis, etc.

In Botswana, Ministry of Health, International Training and Education Centre for Health (I-TECH
Botswana) and other organizations have included in their employee wellness programme. This
manual has prepared to have a developed method to assess health and wellness of employees,
students and community members. It also provides guidance to learn how to achieve optimum
health, wellness and happiness, which makes people productive and responsible citizen to
support the community and nation.

Dr Bindeshwar Prasad Yadav

25th May 2017 Ascension Day

Gaborone, Botswana

Page 3 of 52
 DEDICATION

WITH BROTHERLY LOVE DEDICATED TO

WHO THINKS, BELIEVES, PRACTICES

SPIRITUAL KNOWLEDGE FOR

HEALING, WELLNESS &

FULLFILLMENT OF PURPOSE OF HUMAN LIFE

Page 4 of 52
Contents:

DEFINITION AND DIMENSION OF WELLNESS

DEFINITION AND DIMENSION OF HEALTH

PHYSICAL WELLNESS

SOCIAL WELLNESS

SPIRITUAL WELLNESS

TRAIN YOURSELF BEING BETTER FLEXIBLE & STRENGHTFUL

TRAIN YOURSELF BREATHE BETTER

TRAIN YOUR MIND TO MAKE POSITIVE CHOICES

Page 5 of 52
Definition & dimensions of Wellness
Definition 1:

Wellness is generally used to mean a healthy balance of the mind, body and spirit that results in an
overall feeling of well-being. It has been used in the context of alternative medicine since Halbert L.
Dunn, M.D., began using the phrase high level wellness in the 1950s. The modern concept of wellness
did not, however, become popular until the 1970s.
The term has been defined by the Wisconsin-based National Wellness Institute as an active process of
becoming aware of and making choices toward a more successful existence.
This is consistent with a shift in focus away from illness in viewing human health, typical of contexts
where the term wellness is used. In other words, wellness is a view of health that emphasizes the state
of the entire being and its ongoing development.
The phrase can also be seen as an analogue to the medical term "homeostasis"
Wellness can also be described as "the constant, conscious pursuit of living life to its fullest potential.
(wikipedia, 2014)
Definition 2
Wellness is an active process of becoming aware of and making choices toward a healthy and fulfilling
life.
"...a state of complete physical, mental, and social well-being, and not merely the absence of disease or
infirmity." - The World Health Organization.
"a conscious, self-directed and evolving process of achieving full potential." - The National Wellness
Institute
Wellness is more than being free from illness; it is a dynamic process of change and growth. (University
of California, Davis One Shields Avenue Davis, CA 95616, 2014)
Wellness as per a WHO
Health is a state of complete physical, mental and social well-being and not merely the absence of
disease or infirmity. The correct bibliographic citation for the definition is:

Preamble to the Constitution of the World Health Organization as adopted by the International Health
Conference, New York, 19-22 June, 1946; signed on 22 July 1946 by the representatives

of 61 States (Official Records of the World Health Organization, no. 2, p. 100) and entered into force on
7 April 1948. The Definition has not been amended since 1948

Dimensions of wellness
As published in what is wellness the dimensions of wellness may include mental,
physical, spiritual, social, occupational and environmental health conditions; with wellness being the
result of personal initiative, seeking a more optimal, holistic and balanced state of health and well-
being across multiple dimensions.

Page 6 of 52
Definition & Dimensions Health
Definition of Health as Per World Health Organization

The most commonly quoted definition of health is that formalized by the World Health Organization
(WHO) over half a century ago; a complete state of physical, mental and social well-being, and not
merely the absence of disease or infirmity
Several other generally accepted definitions of the noun health exist.
- Bircher defines health as a dynamic state of well-being characterized by a physical and mental
potential, which satisfies the demands of life commensurate with age, culture, and personal
responsibility, - while Saracchi defines health as a condition of well being, free of disease or infirmity,
and a basic and universal human right
- Australian Aboriginal people generally define health thus Health does not just mean the physical
well-being of the individual but refers to the social, emotional, spiritual and cultural well-being of the
whole community. This is a whole of life view and includes the cyclical concept of life-death-life. )

1. Bircher J. Towards a dynamic definition of health and disease. Med. Health Care Philos 2005; 8:335-
41.
2. Saracci R. The World Health Organization needs to reconsider its definition of Health. BMJ 1997;
314:1409-10.
3. National Health and Medical Research Council. Promoting the health of Indigenous Australians. A
review of infrastructure support for Aboriginal and Torres Strait Islander health advancement. Final
report and recommendations. Canberra: NHMRC, 1996: part 2: 4.

Different dimensions of health

(See dimensions of wellness)

Importance of Health
When we are talking of health, it is not just about a healthy body but also about sound mental health.
Good health can be described as the condition where both our body as well as our mind are functioning
properly. The main causes behind poor health conditions are diseases, improper diet, injury, mental
stress, lack of hygiene, unhealthy lifestyle, etc. Over the past few years, our lifestyle has changed and we
often tend to ignore the importance of healthy living in one way or the other.

Why is Health Important to Us?

There are several benefits of a healthy life. Your body becomes free from various forms of disorders and
thus, you get a longer life. You can live a life without suffering from any aches, pain, or discomfort. In
every sphere of your life, you will be able to perform to the best of your ability. Doing excellent work
helps you to be a valuable member of a healthy society. Besides, when you are physically fit, it gets
reflected on your face. So, you look attractive and start feeling good about yourself! If you have a fit
body, then you can lead a physically active life even after growing old. This is because; the body can heal
the regular wear and tear associated with aging faster. In short, health and wellness brings about a
drastic improvement in the overall quality of your life.

Why is Health Important in the Workplace?

As an employee, you should take good care of your health, both in the workplace as well as at home.

Page 7 of 52
This will make you feel more energetic and you will be able to carry out both simple as well as strenuous
tasks without pushing yourself too hard. As your mind and body is free from work pressure and mental
stress, you can handle the daily chores at workplace with a positive attitude. You feel motivated to finish
off the task at hand and will be interested to work on more number of things. Your mind develops a
natural tendency to focus upon the positives and is not bothered much about the negatives. Most
importantly, at the end of the day, you can sleep well and you do not have to start the next day with a
body ache or joint pain or stomach upset. As a result, you do not need a medical leave too often and you
will get your salary at the end of the month without any deductions!

Good health has a positive effect on the productivity of the employees. Therefore, an organization
should also give the prior importance to the health care of its employees through its policies. When the
organization is showing interests in the well-being of its employees, they in turn will also feel more
responsible and loyal towards the organization. It improves employee retention, reduces absenteeism
and cuts down on company's health care costs.

Achieving Holistic Health and Being Productive To Your Self & the Community
Prevention

In the present time chronic non communicable diseases (NCD), mainly four - cardiovascular diseases
(like heart attacks and stroke), cancer, chronic respiratory diseases (such as chronic obstructed
pulmonary disease and asthma) and diabetes have become leading health problem worldwide, and
kills three in five people globally. As result it causes great harm to socioeconomic development of the
country, and greater effects are seen in mainly the developing nations. It affects men and women
equally, among all races of people worldwide.
These are chronic diseases and progress slowly. Treatment and care of NCD are ruinous expensive and
drags family into disastrous poverty.
Therefore, NCDs are not only major health problem, but also as a major challenge for socioeconomic
development of the family, community and the country overall.
In the present world, above four non communicable diseases the leading cause of death, causing 63%
(36 million out 57 million global deaths) each year. More than 9 million deaths attributed to NCD occur
below the age of sixty. Approximately 80% of all NCD related deaths occur in low- and middle-income
countries.

There are mainly four risk factors for the four non communicable diseases:
1. Unhealthy diet
2. Harmful (irresponsible) use of alcohol use
3. Tobacco use
4. Physical Inactivity (Lack of physical activity)

Window of hope
There is a great window of hope. Risk factors are preventable, and under control of people choice. If the
major risk factors for chronic disease were eliminated, at around three-quarters of heart disease, stroke
and type 2 diabetes would be prevented; and 40% of cancer would be prevented.

Health
Life skills- achieving holistic health one can be full aware and equipped of the necessary health
life skill through participating and involvement in health education and health promotion
merchandize. This helps in monitoring the use drug, alcohol, smoking as well as preventing

Page 8 of 52
 unplanned pregnancies. Life health skills have proved better ammunition in achieving holistic
health and increasing productivity of an individual since their every job are not disturbed, family
members have much time to provide community service to the community without having to
look after a family member.

Adolescence and physical activity-Children and youth aged 5 to 17 should accumulate minimum
60 minutes of moderate- to vigorous-intensity physical activity every day to ensure healthy
development. Due to increasingly common sedentary ways of life, such as going schools in bus /
car, and playing computers games (instead of outdoor games) and watching television physical
activity is decline among this age group. School-based physical activities have also been
decreasing. While being active from an early age can help prevent many diseases, regular
movement and activity can also help relieve the disability and pain associated with these
conditions. Importantly, the benefits of physical activity can be enjoyed even if regular practice
starts late in life.

Adult physical activity- Following are recognized benefits of regular and adequate levels of
physical activity in adults:

reduce the risk of- hypertension, coronary heart disease, stroke, diabetes, breast and colon
cancer, depression and the risk of falls;
improve bone and functional health; and
helps in body weight control
Minimum 150 minutes of moderate-intensity physical activity throughout the week (30 minutes
of moderate-intensity physical activity five days per week). However, accumulation of 30
minutes can be achieved in many ways. As example, the activity can be accumulated over the
course of the day: a 10 minute three times a day; or 20 minutes in the morning and 10 minutes
later that day.
OR Minimum 75 minutes of vigorous-intensity physical activity throughout the week OR an
equivalent combination of moderate- and vigorous-intensity activity.
Physical activity should be performed in bouts of at least 10 minutes duration.
For additional health benefits, adults should increase their moderate-intensity physical activity
to 300 minutes per week, or engage in 150 minutes of vigorous-intensity
Muscle-strengthening activities should be done involving major muscle groups on 2 or more
days a week.

Physical activity and older people

Many non communicable diseases (NCDs) prevalent in older adults can benefit from participation in
regular physical activity.
(I) Its prevention benefits attributed to: cardiovascular disease, osteoarthritis, osteoporosis,
hypertension, falls prevention.
(II) It positively contributes to improve mental health and cognitive function, and to the
management of disorders such as depression and anxiety.
(III) Social benefits such as active lifestyles often provide older persons with regular occasions to
make new friendships, maintain social networks, and interact with other people of all ages.

Page 9 of 52
Physical Wellness
Learning Objectives:

Understand what Physical wellness means/is.

Understand your personal perception of Physical wellness.
Viewing Physical wellness at your workplace/ institution.
Identify challenges in way of attaining and maintain Physical wellness.
Tips to promote Physical wellness

Page 10 of 52
Learning Activity: Assessing Current Physical Wellness
Please briefly jot down the key points raised in the group discussion on the following:

What are your thoughts / feelings when you hear (or see) word Physical wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What is possible / positive to attain Physical wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What is challenge / negative to attain Physical wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

How would you define Physical wellness based on above?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What activity will you do to achieve Physical wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

Page 11 of 52
 Self-Check List for Physical Wellness

SELF -CHECK LIST FOR PHYSICAL WELLNESS

most of
1 I maintain my BMI within normal range never sometimes time always
I maintain my blood pressure within normal
2 range
I maintain my blood sugar within normal
3 range
4 I do exercise at least 3 days per week
5 I watch television 3 or more hours daily
6 I get 6-7 hours sleep every night
7 I caught seasonal infection such as flu
8 I get angry every day
9 I take medicine for health reasons
10 I easily get stressed

SELF CHECK-LIST FOR PHYSICAL WELLNESS_IDEAL SITUATION

1 I maintain my BMI within normal range always
I maintain my blood pressure within normal
2 range always
I maintain my blood sugar within normal
3 range always
4 I do exercise at least 3 days per week always
5 I watch television 3 or more hours daily never
6 I get 6-7 hours sleep every night always
7 I caught seasonal infection such as flu never
8 I get angry every day never
9 I take medicine for health reasons never
10 I easily get stressed never

Page 12 of 52
HOW DO YOU TEST YOUR BLOOD SUGAR AT HOME

HOW DO YOU HELP OTHERS TO TEST BLOOD SUGAR IN THE COMMUNITY

Steps to test blood sugar at home

1. Become familiar with the glucose meter and lancing device you use.
Many varieties of glucose monitoring meters are available in the market., such as
On Call Plus Blood Glucose Monitoring System

2. Become familiar with the directions that came with the glucose meter and lancing device.
Different meters can vary wildly in how they operate.

3. Wash your hand with clean water

4. Make ready your lancet device
5. Take one lancet out and place in the lancing device and adjust the depth you need. Most
lancets will have a small cap over them, hiding the needle: be sure to remove this cap before
placing the lancing device. Push the lancet into the device until you hear a click, or can feel that
it is pushed down all the way into place. Finally adjust the device according to need of depth you
need.

6. Going for test

Take a test strip out and place it in the glucose meter.
As soon as strip is placed in the meter, the meter switches on automatically and prompts you to
add a drop of blood.

7. Taking blood drop

Prick the side of the finger (yours / other who wish to be tested)
(side pricking is advised because it is less painful than tip pricking)
the side doesn't hurt as much as the tip).
Put device at the site of the finger which is pricked. Press the button of the device, followed by
gentle pressure on the finger. Blood drop will flow
8. Apply the blood to the end of the test strip. .Just take one drop of blood on the
tip of the test strip. There will be a countdown and then your glucose level will show on the
screen.
9. Read the glucose level and write on the book.
10. Disposal of lancet and test strip
Dispose used lancet and test strip care fully in biohazard container or sharp bin

Page 13 of 52
HOW DO YOU RECORD YOUR BLOOD PRESSURE AT HOME

HOW DO YOU HELP OTHERS TO RECORD BLOOD PRESSURE IN THE COMMUNITY

Steps to record blood pressure at home

1. Selection of blood pressure monitor

There is a wide range of home blood pressure monitors available, but it is important to choose
which accurate and right one for you is. Digital (automatic) monitor is easy to practice at home.
Therefore, we recommend a digital monitor which measures at upper arm. It provides most
accurate and consistent readings.

2. Clinically validated digital blood pressure monitor

Choose a clinically validated digital blood pressure monitor. It provides accurate and consistent
reading.

3. Right cuff monitor

Select a right size cuff monitor. Cuff size that you need to wrap around your arm. Use of wrong
size cuff, gives a risk of blood pressure reading will not be correct. Therefore, to get correct
reading choose a correct size cuff monitor.

4. Become familiar with your blood pressure monitor

Become familiar with the instruction given in Blood pressure monitoring instrument.
Read carefully instruction given with the instrument.

5. Know and Avoid factors which can raises blood pressure temporarily
There are certain factors that can cause blood pressure to temporarily rise. For example, blood
pressure normally rises as a result of:
Stress
Smoking
Caffeine
Cold temperatures
Exercise
Certain medicines
Try to avoid as many of these factors while you are going to record your blood

Pressure.

Try to read blood pressure each day at same time.

Page 14 of 52
 6. Preparation for reading blood pressure

Make sure that you are comfortable and relaxed with a recently emptied bladder (a full bladder may
affect your reading).
Roll up the sleeve on your arm or remove any tight-sleeved clothing.
Rest in a chair with uncrossed legs next to a table for 5 to 10 minutes.
Rest your fore arm comfortably at heart level on the table, with facing palm of your hand up.
7. Taking reading of blood pressure
Put the cuff on following the instructions that came with your monitor.
When you are taking your reading, keep still and silent. Moving and talking can affect your reading.
Take three readings, each about two minutes apart, and then work out the average.

8. Recording of blood pressure reading

Record your each reading, in a exercise book.

9. Re-calibration of digital blood pressure instrument

Re-calliberation of digital blood pressure instrument is advised every 2 years for accurate and consistent
reading.

Page 15 of 52
HOW DO YOU TEST YOUR BLOOD CHOLESTEROL AT HOME

HOW DO YOU HELP OTHERS TO TEST BLOOD CHOLESTEROL IN THE COMMUNITY

Steps to test blood cholesterol at home

1. Become familiar with the cholesterol meter and lancing device you use.
Many varieties of cholesterol monitoring meters are available in the market., such as
PRIVA CHOLESTEROL METER Blood Cholesterol Monitoring System

2. Become familiar with the directions that came with the cholesterol meter and lancing device.
Different meters can vary wildly in how they operate.

3. Wash your hand with clean water

4. Make ready your lancet device
5. Take one lancet out and place in the lancing device and adjust the depth you need. Most
lancets will have a small cap over them, hiding the needle: be sure to remove this cap before
placing the lancing device. Push the lancet into the device until you hear a click, or can feel that
it is pushed down all the way into place. Finally adjust the device according to need of depth you
need.

6. Going for test

Take a test strip out and place it in the cholesterol meter.
As soon as strip is placed in the meter, the meter switches on automatically and prompts you to
add a drop of blood.

7. Taking blood drop

Prick the side of the finger (yours / other who wish to be tested)
(side pricking is advised because it is less painful than tip pricking)
the side doesn't hurt as much as the tip).
Put device at the site of the finger which is pricked. Press the button of the device, followed by
gentle pressure on the finger. Blood drop will flow
8. Apply the blood to the end of the test strip. .Just take one drop of blood on the
tip of the test strip. There will be a countdown and then your cholesterol level will show on the
screen.
9. Read the cholesterol level and write on the book.
10. Disposal of lancet and test strip
Dispose used lancet and test strip care fully in biohazard container or sharp bin

Page 16 of 52
HOW DO YOU MONITOR YOUR BODY FAT AND HYDRATION AT HOME

HOW DO YOU HELP OTHERS TO MONITOR BODY FAT AND HYDRATION IN THE COMMUNITY

Steps to MONOTOR body fat and hydration at home

1. Become familiar with the body fat /hydration monitor scale you use.
Many varieties of body fat hydration monitor scales are available in the market, such as
CAMRY body fat / hydration monitor scale.

2. Become familiar with the directions that came with the body fat hydration monitor scale
device. Different meters can vary wildly in how they operate.
3. Press SET to power ON
4. Use UP/ DOWN key to select parameter e.g. PO3
5. Press SET to select sex [Male / Female] then set again to next step
6. Use UP /DOWN key to center the HEIGHTeight e.g 150 cm
7. Press SET to go to next STEP
8. Use UP / DOWN to center the AGE e.g. 27
9. Tap on the platform or wait 6 seconds
10. When it shows 0.0 on screen now can take the weight

Page 17 of 52
 HOW DO YOU FIND OUT YOUR BMI

HOW DO YOU HELP OTHERS TO FIND OUT BMI IN THE COMMUNITY

Steps to calculate BMI

1. Become familiar with BMI

BMI stands for Body Mass index. It is used to know whether a person is underweight,
overweight or an ideal weight for his/her height. Its useful to know because BMI outside of the
ideal range indicates of health risks.

2. Become familiar with BMI CHART

Body Mass Index chart is a very useful tool to visualise ranges for underweight, normal healthy
weight, overweight, and obese and morbidly obase based on a person's height.

3. Weigh yourself on your bathroom scale

Select a bathroom weight scale which is calibrated in Kg.

4. Measure your height using yard stick or measuring tape

Measure your height in centimetre scale. Stand against the wall and use a pencil to make a
mark at the top of your head, then record the reading in centimetre.

5. Measure your height using yard stick or measuring tape

Measure your height in centimetre scale. Stand against the wall and use a pencil to make a
mark at the top of your head, then record the reading in centimetre.

6. Reading BMI on BMI Chart

7. Point noted weight in kg & height in cm on BMI chart. Further find out a meeting point of both
readings on the chart, that indicates your BMI for that given weight and height.

Interpretate your personal BMI result against the given BMI chart scale:
A BMI of less than 18.5 means you are under weight.
A BMI between 18.6 and 24.9 indicates you are at a healthy normal weight.
A BMI between 25 and 29.9 suggests you are overweight for your height.
A BMI between 30 and 39.9 indicates obesity.
A BMI of 40 or more than 40 means you are morbidly obase.
If you are obese or morbidly obase consider losing weight or consulting a doctor is advisable.

Page 18 of 52
 SOME DAY TO DAY EVENTS AND PHYSICAL WELLNESS

People who watch three or more hours of television daily may be twice as likely to die prematurely
than people who watch less, according to a study. The research published in the Journal of the
American Heart Association is the latest to describe the potential dangers of a sedentary lifestyle,
which include high blood pressure, obesity, cancer and heart disease. Our findings are consistent
with a range of previous studies where time spent watching television was linked to mortality, said
lead author Miguel Martinez-Gonzalez, Chair of the department of public health at the University of
Navarra in Pamplona, Spain. The research was based on records from more than 13000 people who
graduated from Spanish Universities. Their average age was 37, and 60 per cent were women.

Daily News June 27, 2014.

Studies have demonstrated that people who lose their temper (get angry) are nearly five times more
likely to have a heart attack and more than three times more likely to suffer a stroke within two
hours of an outburst.

It is important to recognise that outbursts of anger are associated with higher risk of heart attack,
stroke and arrhythmia.

The Acting Minister of Education and Skills Development, Mr Masisi pleaded with the students to
take care of themselves, noting that 16 dropped out of Shakawe Senior Secondary School between
January and June this year because of pregnancy. Daily News July 04, 2014. No. 124 Page 3.

Page 19 of 52
Social Wellness
Learning Objectives:

Understand what Social wellness means/is.

Understand your personal perception of Social wellness.
Viewing Social wellness at your workplace/ institution.
Identify challenges in way of attaining and maintain Social wellness.
Tips to promote Social wellness

Page 20 of 52
Learning Activity: Assessing Current Social Wellness
Please briefly jot down the key points raised in the group discussion on the following:

What are your thoughts / feelings when you hear (or see) word Social wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What is possible / positive to attain Social wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What is challenge / negative to attain Social wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

How would you define Social wellness based on above?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What activity will you do to achieve Social wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

Page 21 of 52
Check list for own Social wellness

SELF-CHECK LIST FOR SOCIAL WELLNESS

most
some of
never times times always
I maintain good relationship with my parents.

I maintain tolerance and truthfulness with my spouse / boyfriend / girl

friend
I participate in community welfare programmes.

I give my time and love to my children/ brothers / sisters children.

I have a company of good nature friends.

I practice difference of opinions as different opportunities.

I am open and accessible to a loving and responsible relationship.

I practice helping others, according to my ability, which is in need.

I try not to hurt others.

I forgive friends and ask for forgiveness.

Activities for Developing Social Wellness

Personal Performance Improvement Goal Sheet

The social dimension encourages contributing for the common welfare of your community.

Page 22 of 52
Spiritual Wellness
Learning Objectives:

Understand what Spiritual wellness means/is.

Understand your personal perception of Spiritual wellness.
Viewing Spiritual wellness at your workplace/ institution.
Identify challenges in way of attaining and maintain Spiritual wellness.
Tips to promote Spiritual wellness

Page 23 of 52
 SELF CHECK LIST FOR SPIRITUAL WLLNESS

The prospect of dying raises questions about the nature and meaning of life and the reasons for suffering and dying.

- THE MERCK MANUAL OF MEDICAL INFORMATION (HOME EDITION) 1997 Death and Dying, P 20.

Spiritual Wellness is the process of discovering meaning and purpose in life, and demonstrating
values through behaviors. Spiritual wellness includes acceptance of the concepts of wholeness,
unity, diversity, individual uniqueness, and the need for community as well as personal
responsibility to oneself and that community.

SELF-CHECK LIST FOR SPIRITUAL WELLNESS

most
some of
never times times always
Do you sit alone sometime and think why I am here?
(Value of life)
Do you think what purpose I have in life? (Value of life)
Do you realize that most vital for life is air. Same air all we are sharing
(taking in & out)? (Sharing for life)
Thinking of a living and a dead person, do you realize life is due to
presence of a Living Force (Soul/Spirit whatever you call). So, I am the
Living Force (Soul/Spirit whatever you call)? (Recognising life)
Do you realise I am neither the body nor the mind? (Recognising life)
Do you feel happy most of time? (Sign of the Living Force (Soul/Spirit
whatever you call)
Do you realise practicing vegetarian meal is promoting life? (Value of all
life)
Are you able to control your anger? (Managing mind for physical health
& Spiritual advancement)
Are you able to control temptation of food i.e. not eating unhealthy food.
(Managing mind for physical health & Spiritual advancement)
Are you able to control temptation for excessive alcohol drink?
(Managing mind for physical health & spiritual advancement)
Are you able to control temptation for smoking /taking tobacco?
(Managing mind for physical health & spiritual advancement)
Do you recognise when you become victim of greed?
Do you recognise when you become victim of false ego?
Do you recognise when you become victim of lust (unhealthy immoral
sex desire)?
Do you recognise when you become victim of excessive desires?
(Practically very difficult to full fill)?
Are you too much attached with worldly belongings (relatives, wealth,
positions etc)
Do you keep/ practice moral value in day to day activity?

Page 24 of 52
Learning Activity: Assessing Current Spiritual Wellness
Please briefly jot down the key points raised in the group discussion on the following:

What are your thoughts / feelings when you hear (or see) word Spiritual wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What is possible to attain Spiritual wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What are challenges to attain Spiritual wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

How would you define Spiritual wellness based on above?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What activity will you do to achieve Spiritual wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

Page 25 of 52
 WHAT IS YOUR SPIRITUAL WLLNESS ACHIEVEMENT ACTIVITIES

DEVELOPING SPIRITUAL WELLNESS

most
some of
never times times always
I pray before going to bed and after coming out of bed.
I do some selfless service for others every week.
I deliver my service to my customers with love.
I practice not to hurt others feelings.
I listen my conscious / soul.
I practice truth in day to day life.
I enjoy peaceful, happy, stress less life.
I try to see positivity in all events, even in situation of
economical loss.
I strive for unity everywhere.
I am content with what I am, and what I have.
I believe in the principle of sharing and serving (not grabbing).
I practice tolerance.

Spiritual Wellness is the process of discovering meaning and purpose in life, and demonstrating
values through behaviors. Spiritual wellness includes acceptance of the concepts of wholeness,
unity, diversity, individual uniqueness, and the need for community as well as personal
responsibility to oneself and that community.

Spiritual Wellness
is the process
of discovering meaning and purpose in life, and
demonstrating values through behaviors.

Spiritual wellness includes acceptance of the

concepts of - wholeness,
- unity,
- diversity,
- individual uniqueness, and
- need for community as well as
- personal responsibility to oneself and that community.

Page 26 of 52
Train Yourself Being Better Flexible & Strengthful

Why?

To recover from stress

To become more energetic

To bring recovery from fatigue

To prevent joint related diseases

To prevent life style diseases

(Hypertension, Heart diseases, Diabetes)

HOW?

Through Yoga Practice

Page 27 of 52
Yogas Asana & Postures (Body Management)
Learning Objectives:

Understand what Yogas Asanas & Postures means.

Understand your personal perception of Yogas Asanas & Postures.
Viewing Yoga at your workplace/ institution.
Identify challenges in way of attaining and maintain Yoga practices.

Page 28 of 52
Learning Activity: Assessing Yoga practices in daily life
Please briefly jot down the key points raised in the group discussion on the following:

What are your thoughts / feelings when you hear (or see) word Yoga?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What is possible to practice Yoga?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What are challenges to attain and maintain Yoga practices in day to day life?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

How would you define Yoga for Wellness based on above?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

What activity will you do to achieve Yoga for Wellness?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

Page 29 of 52
 Train Yourself Breath Better

Why?

To prevent lung diseases

To increase lung capacity for breathing

To provide better oxygenation of blood

To exhale out better carbon dioxide from the body & more

To combat stress

How?

Through Pranayam Practice

Page 30 of 52
Pranayam (Breath Management)

Learning Objectives:

Understand what Pranayam (Breath Management) means.

Understand your personal perception of Pranayam (Breath Management).
Viewing Pranayam practices at your workplace/ institution.
Identify challenges in way of attaining and maintain Pranayam practices.

Page 31 of 52
Learning Activity: Knowing breathing & Lungs Functions
Please briefly jot down the key points raised in the group discussion on the following:

Have you ever thought on breathing (It is going on during awake and sleep, in conscious or unconscious sate)? If
Yes, what? If not, why?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
-----------------------------------------------------------------------------------

Do you breathe best?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

If not? What is challenge to breathe best?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

How would you define breathing?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

How do you know your breathing has improved?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

Page 32 of 52
Practicing Skills: Breathing better
Breathing better is the management of breathing, which consists of inhalation and exhalation.
Different type of practices is described by the nature / characteristics of inhalation and
exhalation.

General Instructions for Breathing Better

- exhale air out during bending forward

- inhale air in during bending backward

- state of respiration would be normal during normal state of the body

- if you feel tied, please stop and take rest. Regain energy and again begin the practice.

- sit in a easy posture for you

- Keep eye closed.

- Bring fingers in a mudra which you like.

- Breathing better practice at slow speed is not recommended (it does not bring benefit).

- do breathing better at either medium or fast speed.

- for those we are asthmatic or patients of chronic air way disease, do at slow speed. Medium
or fast speed is not recommended for them.

- practice breathing better in the given order.

Page 33 of 52
Train Your Mind to make Positive Choices

Why?

To think positively

To make mind friend

To prevent effect of negativity

To prevent anxiety & stress

To be happy & healthy

How?

Through Meditation (Mind Management)

Page 34 of 52
Meditation (Mind Management)
Learning Objectives:

Understand what Meditation means.

Understand your personal perception of Meditation.
Viewing Meditation at your workplace/ institution.
Identify challenges in way of attaining and maintain Meditation practices.
Tips to promote Meditation practices.
To know characteristic of mind
To understand behaviour of mind
To teach mind with higher quality positive messages
To cultivate happiness and health
To train mind to be able to make positive choices

Page 35 of 52
Learning Activity: Knowing & Managing Your Mind
Please briefly jot down the key points raised in the group discussion on the following:

Have you ever thought on desires / thoughts arising in your mind? If Yes, what? If not, why?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
-----------------------------------------------------------------------------------

Do you always think positively?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

If not? What is challenge to think positively best?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

How would you define Meditation?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

How do you know you are master of your mind?

--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
--------------------------------------------------------------------------------------------------------------------------------------------------------
------------------------------------------------------------------------------------

Page 36 of 52
 Characteristics & behaviour of mind
Know your mind: Background information

(A) Mind a thought field

Mind is like a thought-field which can be cultivated with desired thought- plant.
A mind without good thought is always at risk of occupation of bad thoughts, as bush
grows in an uncultivated land.
It is in line of a proverb empty mind is a devil workshop.

(B) Mind a iron rod

Mind is like an iron rod.
Once it comes in contact of water, it gets rusted; while it shines in contact with fire.
It suggests the effect of company on the mind. For a pure/clean mind a good company is
mandatory.

(C) Mind pulls forcibly

Mind is like mad elephant, which pulls forcibly.
It drives as forceful wind drives a boat in its direction without caring of destination of
the boat.

(D) Mind is terribly restless

Mind is terrible shrew.
It never halts at one place. It is very difficult to catch and hold it.

(E) Mind like a serpent

Mind is like a serpent.
Serpent has two rudimentary traits.
One is its curved way of walking and the second is its tendency to bite all that comes in
its way.

(F) Mind has involving tendency

The mind has also the tendency to get involved in whatever it associates.
It craves for this. Therefore, it is always tense and disturbed.
It too seeks to grasp and acquire all that he likes. The mind hankers for a thing even
when there is no chance of securing it.
Such strong infeasible desire is the characteristic of mind, and it is called lust.

(G) Mind is inner sky

Mind is like the inner sky.
In mind (inner sky), Sun of Intelligence shines.

Page 37 of 52
 When the clouds of ignorance, fog of egoism ,smoke of attachment, and dust of lust
come; illusion accompany them, as result the Sun of Intelligence is hidden and things
are not recognized correctly.
If ignorance, egoism, attachment, lust and illusion are removed from the mind then
intelligence works perfectly and truth appears.

(H) Illusion an attribute of mind

Illusion is an attribute of mind. It makes man ignore the truth.
It is like mirage in the desert, a water level that never was or is.
It is like moss growing on water hiding the water itself,
It is like cataract arising in the eyes hiding the vision.
Intelligence is also get deluded with these factors. It is called as inner pollution. These
are peace breaker.

(I) Pure mind produce peace

Peace is a noble product of pure mind.
Mind is get polluted by anger, ego, greed, jealousy, attachment, lust, frustration and
depression.

(J) Managed mind best friend & Unmanaged mind biggest enemy

Hopefully, we all are aware of the proverb mind is the best friend, as well as, biggest
enemy.
A managed mind/ disciplined mind is best friend; while

(K) Mind makes choices.

A managed mind makes healthy productive constructive choices.
An unmanaged mind is indiscipline, and makes unhealthy destructive choices.

(L) Mind has a tendency to oscillate

Mind has a tendency to oscillate between past and future.
Common mind does not stay in present. Because, it has irritable nature.
For past mostly regrets; and for future mostly get worried. So, it, in most cases, loses
present.

(M) Mind as electric poles

Naturally mind goes on changing from negative to positive, from positive to negative.
Those two polarities are as basic to the mind as negative and positive poles are to
electricity.
With one pole , electricity cannot exit and mind also cannot exit.

Page 38 of 52
Stages of mind:

To understand mind can be described into 5 following categories: (it is based on ancient Indian
health scientist Patanjalis view)

1. Dull and lethargic mind

2. Distracted mind
3. Scattered mind
4. Focused mind
5. Controlled mind

Dull/ lethargic mind

Such mind becomes dull and lethargic.

It happens as a result of several successive failures and traumatic experiences.

Distracted mind

Such mind is full of useless and unnecessary thoughts, feelings and perceptions and
beliefs.
The mind is unstable/ irritable.
In other word, it is a mind without mental equilibrium.
The mind is unable to prioritize goal or objective.
The mind is neither focused nor committed to carry out a task at a particular time.

Scattered mind

Such mind is plugged by doubts and fears.

Decisiveness and lack of confidences rule such mind.
The mind lacks direction.

Finally, both distracted and scattered minds become purposeless due to their own short
comings. Such minds are frequently become victim of past painful experiences and unrealistic
day dreamers for the future. They lack to enjoy and utilize present best moments.

Dull / lethargic, Distracted and Scattered minds are considered as lower categories of mind.

Focused mind

Such mind has direction and purpose.

The mind has ability to concentrate on the purpose and direction with full awareness.
People with such mind lives in the present without caught by the past and future, and
remain in peace undisturbed by the external circumstances.

Page 39 of 52
 It is a higher stage of mind. In this stage mind is less influenced (or free from) by
company or friend circle:
pain and pleasure, loss and gain, respect and dishonor.
It is a liberated stage of mind.
It is a higher stage of mind.

Controlled mind:

Such mind becomes immune to the disturbing factors.

It has power to be linked exclusively with the object and activity which has been
prioritized.
It has ability to totally absorb in its purposeful activities even in the unfavorable
environment in presence of several disturbing factors.
It is also known as restrained mind.
It is the highest stage of mind.
The mind is quite, in peace, in pure consciousness.

Page 40 of 52
 MAKING MIND FOCUSED

Dull / lethargic, Distracted and Scattered minds are considered as lower categories of mind.
Such minds are not able to make right healthy productive choices. People with such mind, due
to short coming of their mind, make unhealthy negative choices. Such mind has right
knowledge of eating, drinking, smoking, physical activity with health and wellness perspective.
The mind has right information on healthy and safe sex practices. However, due to weakness of
mind they fail to make and practice healthy choices. Their mind easily gets dragged by choices,
which are unhealthy and negative. Therefore, they ruin their health and fail to achieve wellness.

To make right healthy choices, which brings health and wellness, and people become
productive focused mind is needed. Mind under lower categories, such as dull/lethargy,
distracted and scattered minds, can be trained and skilled to be focused. Training of mind is
done through Mind Management.

Mind Management is taming and training the mind to capacitate it to be uninfluenced by

external negative factors, remaining peaceful undisturbed and focused on objectives in light
of evidence based knowledge.

(Taming = humanising, calming, educating, cultivating, enlightening)

Mind management is done through 3 fundamental processes:

First: Evidence based information education.

Second: Breath to manage mind.

Deep breathing & alternate nostril breathing help to calm mind through reducing irritability of
nature of mind. It promotes peacefulness in mind.

Third: Acting with mind to train /manage mind.

Few facts related to mind:

Normally one-tenth of our mind is conscious, and nine-tenths is unconscious. In other

words small part of our mind has light; otherwise the whole house is in darkness.
And the challenge is to grow that small light so much that the whole house is flooded
with light, so that not even a nook or corner is left in darkness.
Mind management is very simple: I is nothing but consciousness.

Page 41 of 52
KNOW YOUR MIND

Look at each topic below and tick in column Yes or No, which is suitable for your case. On that
basis categories your mind as (i) Dull / Lethargic, (ii) Distracted and (iii) Scattered.

Topics Yes No Type of mind

Out of several tasks at hand can you prioritise?
Can you easily differentiate useful and useless
thoughts?
Can you easily rank your thoughts on the basis
of usefulness?
Do you doubt on your success at your current
work?
Do you doubt cooperation from your colleagues
/ friends?
Do you have fear of your failure?
Do you fear of losing respect?
Do you fear of losing job?
Do you take long time to think on simple day to
day issue?
Do you take long time to take decision on
simple day to day action?
Do you plan for future, which is not evidence
based?
(An unrealistic planning?)
Do you feel most of time confidence in you?
Are your most activities without purposes?
Do you frequently remember painful
experiences of past?

Do you feel jealous of progress of your friends /

neighbours?
Do you feel depressed / very unhappy for a long
time, if you lose money, or lose respect?
Does your mind easily get disturbed with
external factors, and become disturbed?
Does your mind easily get irritated with
exposures of unpleasant words or activities of
others?
Do you feel peace in unfavourable
circumstances?

Page 42 of 52
MIND MANAGEMENT

About Mind Management

1. What is mind management

Mind management is a process to make mind peaceful and aware with each and every activity
of a person, which could choice a healthy living, healthy thinking, and encompass courage and
healing to come out of serious accidents and other life problems. Because of irritable and
hankering nature of mind, it becomes a long time process, like plating a banyan tree. Making
mind peaceful means a mind without thought, dream, and feelings. You may call it a specific
Meditation. It is neither a one day process nor a pill or injection like booster dose. One has to
practice everyday like every day drink and food.

2. How can be mind managed

Mind can be managed through meditation. There are several meditations; however, as per
need meditation can be selected and practiced.

3. Mind management & Mind concentration

Mind management is not concentration of mind. You do not need to bring your energy to
concentrate mind. Look at the trees, they grow themselves, grass grows itself. No need to pull
them up.

Mind Management / Meditation Mind Concentration

Passive process Active process
state of no act is a will act
doing nothing. Simply being doing something
Need not energy, so relaxed, no
tiredness need energy, so tired full
it is natural not natural
can do for long hours long hours not possible
divine man made

Meditation in vision of Iyengar Yoga master

Meditation is merging of individual into Absolute, as a water drop merge in the vast ocean.
Meditation is the merging of individuals all thoughts and feelings into Absolute.

Page 43 of 52
Meditation includes any means whose end will be the disappearance of the delusion that
essence of the individual and the essence of the world are different. It brings the realization of
the Supreme Being, the essence of the individual and the essence of the universe are the
SAME?

As we know, air conditioner, freeze, fan, heater, microwave all are in different forms and doing
different functions, but the essence in all these objects making them to work is the same and
that is electrical energy.

In the state of true meditation all activities originate from the Inner Being (Consciousness)
rather than from Mind. It is well documented that most people go through the external
exercise only; they are unable to merge their feelings and thoughts into Universal.

Quality meditation is to achieve the mental state of union/merger with Universe / Entire
existence.

Preparatory Stages for Meditation

I. Concentration: Gazing at the light and firmly visualizing in the mind.
II. Contemplation: Moving the light from the particular body to the universe.

Meditation
Meditation: Merging of the Self into the Absolute. Stage of Self-realization, Enlightens,
Liberation.

Primary aims of meditation

Primary aims of meditation are:

To be thoughtless
To be emotionless
To be feelingless
To train mind to feel with positive thoughts, emotions and feelings
To train mind to restore simplicity, peace and joy
To train mind for self-realization

In stage of concentration and contemplation meditator is aware of his/her

body and its posture.

In stage of true meditation she/he unites with infinite and cant find
her/his body and infinite expansion of the self happens.

In his meditation, the great swami Vivekananda was heard to exclaim,

Where is my body? I cannot find my body. Such was the expansion of his
previously limited self. Page 44 of 52
Vision of Zen master on meditation

Zen masters have been saying: Sitting silently doing nothing, the spring comes and the grass
grows by itself. Remember, 'by itself - nothing is being done. You are not pulling the grass
upwards; the spring comes and the grass grows by itself. That state - when you allow life to go on
its own way. When you don't want to give any control to it, when you are not manipulating, when
you are not enforcing any discipline on it - that state of pure undisciplined spontaneity, is what
meditation is.

Osho says:

"Meditation is a single lesson of awareness, of no-thought, of spontaneity, of being total in your action,
alert, aware. It is not a technique, it is a knack. Either you get it or you don't." - Osho

Ultimately, meditation is an experience which is not easily described, like the taste of cheese or
falling in love -- you have to try it to find out. But for sure anyone interested in meditation will
find something in what Osho has to say about this topic that "clicks" for them, just like a "knack"
-- including his insistence that he can be helpful to you, but ultimately each individual has to
create his path by walking it. Osho.

Selection of methods

Selection of method for mind management / meditation

There are different way to do it. But no method is for permanent. No stick to one. Do one for
sometime, get experience, stay as long as you feel joy full, blissful to stay. Further, change to
next. Continue the journey of joyfulness, blissfulness. Feeling of joyfulness / blissfulness is the
main selection criteria. Body, breath and mind, all together are going to involved.

From the very beginning select something which you enjoy. It should be be fundamental of
selection of a method.

Remember:

So two things have to be remembered: when you are enjoying a method go into it as deeply as possible,
but never become addicted to it because one day you will have to drop it too. If you become too much
addicted to it then it is like a drug; you cannot leave it. You no more enjoy it - it is giving you anything -
but it has become a habit. Then one can continue it, but one is moving in circles; it cannot lead beyond
that.

So let joy be the criterion. If joy is there continue, to the last bit of joy go on. It has to be squeezed
totally. No juice should be left behind. Not even a single drop. And then be capable of dropping it.
Choose some other method that again brings the joy. Many times a person has to change. It various with
different people but it is very rare that one method will do the whole journey.

Page 45 of 52
Lets understand What meditation is?

MEDITATION is a state of no-mind. No thought, no desire, no worry, no anxiety and you are
utterly silent that silence is meditation.
Meditation is a state of pure consciousness with no content.
Ordinarily, our mind / consciousness is too full of rubbish, just like a mirror covered with dust.
The mind is a constant traffic: thoughts are moving, desires are moving, memories
are moving, ambitions are moving it is a constant traffic! Day in, day out. Even when you
are asleep the mind is functioning, it is dreaming. It is still thinking; it is still in worries and
anxieties. It is preparing for the next day; an underground preparation is going on.

This is the state of no meditation. Just the opposite is meditation. When there is no traffic and thinking
has ceased, no thoughts move, no desire stirs, you are utterly silent that silence is meditation.

There are several ways of meditations. Few very useful important are given below.

Page 46 of 52
Energy Centres in Human Body
Yoga science describes 7 energy centres (chakra) are situated in the spinal cord of human beings.

MULADHAR
SWADHISTAN
MANIPURA
ANAHATA
VISUDDHA
AJNA
SAHASRAR, TURIYA

MULADHAR

MULADHAR is sex centre. It has to be relaxed, only then can the energy move upward, inward.
And 'inward' and 'upward' mean the same. Energy can move inward or upward only when the
MULADHAR is relaxed.
So the first thing is to relax the MULADHAR.

How to relax Muladhar

Once you think in terms of its being a virtue (sex), you will be able to relax.

SWADHISTAN

SWADHISTAN is the death centre.

Don't be afraid of death.

These are the two fears which have been dominating humanity: the fear of sex and the fear of death.

Both fears are dangerous; they have not allowed you to grow.

Drop both the fears.

MANIPURA

The third centre is MANIPURA. MANIPURA is emotion centre.

For common most people it is loaded with negative emotions. That's why your stomach becomes
disturbed -- when you are emotionally disturbed, MANIPURA is affected immediately.

Page 47 of 52
Negative emotions: anger, hatred, jealousy, and so on and so forth -- they all have been repressed; your
MANIPURA is too loaded. Those repressed emotions don't allow the energy to go up; those repressed
emotions function like a rock: your passage is blocked.

To pretend the positive is false -- hypocrisy, and to repress the negative is dangerous; it is poisonous, it
is poisoning your system.
Somebody has said something, and you CANNOT tolerate it; and suddenly you feel a nausea.

Vomit comes, and after vomiting you feel very relaxed.

Sometimes, when you cannot stomach a certain thing, you start feeling nauseous; you would like to
vomit. In fact, sometimes it happens -- a psychological vomit.

Once MANIPURA is relaxed, there arises a balance between the negative and the positive. And when the
negative and positive are balanced, the passage is open; then the energy can move higher. MANIPURA is
male. If MANIPURA IS blocked, then energy cannot go upwards. It has to be relaxed.

The society has done one thing: it has trained you to repress all that is negative, and pretend all that is
positive. Now, both are dangerous.

How to relax Manipur

If you feel anger / jealous; go in garden and chop wood, tear rough papers, bit pillow etc.

ANAHATA

The fourth centre is ANAHATA. It is the heart centre: ANAHATA.

Doubt is the problem with the fourth centre.

If you are a doubting person, your fourth centre will remain unopened.

Trust opens it.

So anything that creates doubt destroys your heart.

Logic, logic-chopping, argumentativeness, too much rationality, too much of Aristotle in you, destroy
ANAHATA. Philosophy, scepticism, destroy ANAHATA.

How to open /relax ANAHATA

If you want to open the ANAHATA you will have to be more trusting.

Poetry is more helpful than philosophy, and intuition is more helpful than reasoning, and feeling is more
helpful than thinking.

Page 48 of 52
So you will have to shift from doubt to trust, only then does your ANAHATA become open, your
ANAHATA becomes capable of receiving the male energy from MANIPURA. ANAHATA is female.

VISUDDHA

Then the fifth: VISUDDHA.

Non-creativity, imitativeness, parroting, monkeying -- these are damaging.

VISUDDHA is destroyed by copying, non-creativity, limitation

How to grow VISUDDHA

VISUDDHA IS helped by creativity, expression, being innovative.

Find your own style of life; be courageous enough to 'do your own thing'.
Art, song, music, dance, inventiveness -- all are helpful.
Be inventive / creative - whatsoever you do, try to do it in a new way. Try to bring some
individuality into it, bring some authentic signature. Even cleaning a floor, you can do it in your
own way. Even cooking food, you can do it in your own way. You can bring creativity to
everything that you do; it should be brought. In as much as you are creative -- good, VISUDDHA
will open.

AJNA

AJNA is the sixth centre. It is also called the third eye.

When VISUDDHA opens, then only can the energy move into the AJNA, the third eye centre, the sixth
centre.

Beyond the sixth is SAHASRAR, TURIYA, the one-thousand-petalled lotus. You bloom. Yes, that's exactly
what it is.

The whole process

This is the process. First cleanse every centre, purify it, beware of what damages it, and help it so that it
becomes naturally functioning. Blocks are removed... energy rushes.

Man is a tree: MULADHAR is the root and SAHASRAR is the blooming of it. The flower has bloomed,
your fragrance is released to the winds and leading into entire universe.

That is the only prayer; that is the only offering to the feet of the divine. Borrowed flowers won't do,
stolen flowers from the trees won't do; you have to flower and offer your flowers.

Page 49 of 52
 CASES OF SPIRITUAL CRISIS

ATTEMPT TO SUICIDE BY A COLLEGE GIRL

A 23 YEAR old woman who is mother of a child

Miss aaa , 23 years old, is a college going woman. She is mother of a 4 year old girl child. She did
unsuccessful attempt to suicide on. She narrates her story like following:
Every now and then I feel very worthless and to be honest it has more to do with my relationships. Men
see me as an object and not a person worthy of love and respect. They want me so that they can show off
but they dont value me at all. This makes me very sad because I really want to be stable but it is not
happening. They make me feel cheap and worthless. I find myself wounding why this happens to me. And
it even affects other areas of my life like my schoolwork. I just want to be loved and accepted and be a
woman of character. But I have become a puppet to some people. I honestly feel cursed and week. The
night I had an argument with my boyfriend, and he wanted to leave me. I felt he was leaving like all the
other guys did. So I jumped off the balcony because I wanted to die and avoid anyone playing with my
feelings again. But I did not die. Instead I ended up with a broken leg and backbone.

Now I realise it wasnt worthy.

DEPRESSED MOOD
A woman teacher, 43 year old, mother of 2 children from 2 different partners
I am feeling very sad to day because I have realised that my live in boyfriend is cheating on me. I have
forgiven him so many times before because of the same thing. Right now I do not know where he is and
his phone has been switched off since yesterday morning.
I know it is part of life but it is so hard for me to accept it right now but I am going to be strong for the sake
of my children I have to be strong because they need me. I pray to god to give me the strength to carry on
with life and accept what has happened.
Thank you doctor for reminding me, that my life is my journey alone that I will meet different people and
part with some of them. I did not see this situation in that way. I promise I will fight this and be strong

Page 50 of 52
REFERENCES:

Iyengar Yoga - Wikipedia

https://en.wikipedia.org/wiki/Iyengar_Yoga

Zen - Wikipedia
https://en.wikipedia.org/wiki/Zen

OSHO | Meditation - Mindfulness and the Science of the Inner

www.osho.com/

Yoga Stras of Patajali

https://en.wikipedia.org/wiki/Yoga_Sutras_of_Patanjali

Page 51 of 52
Spiritual wellbeing is the most important component of holistic well- being. However, in present
materialistic time it is most neglected. Spiritual intelligence is considered as most advanced and
important intelligence. Spiritual knowledge and skills have key of solution for most of human problems.
Health wellness, healing, coping in hardest life situation, emergency etc have solution in spiritual
practices. Because it is beyond contemporary education system is also known as transdental knowledge
and skills. The writer believes beyond health and wellness, peace, development, co-existence all
depends upon our spiritual wisdom and practices. In present time it has become ultimate need of
human species. It is writer personal believe that promotion of spiritual practices are most important call
of time for existence of humanity.

Being spiritual does not mean being God believer. One may be a very good spiritual person in thought,
speech and action without being God believer. Being God believer makes task easier to be a spiritual.
The person may just believe in own life force, whatever name it may be called. Believing in transdental
knowledge and practicing those principles in day to day life brings serenity and make a purposeful living.

Dr Bindeshwar Prasad Yadav

Published as: E book

First edition: 2017

ISBN no. 978-99968-0-616-2

Page 52 of 52