V ihangam Light

Nov 2017 ISSN 2229-5445

Discover the light within

Nurturing Nature Yoga for a

All of us can make a difference! Great Posture
Maharshi Sadafaldeo Dandakvan Ashram
Vansda | Gujrat | INDIA

Sukrit Wellness Tours

www.sukritwellness.com
+91 - 8800292911
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Gujarat | Mumbai | Allahabad | Varanasi | Himalayas
Letter from the Editor
A s we awaken spiritually and align ourselves to the Universal energy, our life
transforms into a series of blessings. We feel so connected to everyone and everything
around us and experience 'being in the ow'. The way we conduct ourselves on this
planet governs the entire cosmos to behave and act accordingly, appraising the fabric of
creation in the form of happenings in our lives. Thus, aligning ourselves with every being
with utmost love and care paves the path for us to move forward in the most natural and
gracious manner. So, let us align ourselves to this Universal energy with a 'Do it now'
attitude. This unlimited energy is always available for you. Experience it as it speaks to
you.
In this edition, we bring to you the value of humility and how this simplistic virtue has the
power to melt hearts. We also share some thoughts about 'Nurturing Nature', another
subject that has been very close to my heart. From 'Riparian Effect' in our last edition we
now talk about 'strategic tree plantation' which will throw insight on the kind of
saplings that can grow well in certain soil conditions. This is also
an effort to encourage all our readers to make tree
plantation a part of life. Please plant more trees and
nurture them, they can be our best friends.
In our health section, we introduce a few
yoga asanas for a great posture
considering that most of us have a largely
sedentary lifestyle where we are sitting
in front of our systems for most part of the
day. This can greatly affect our posture and is
responsible for the increasing
number of cervical, shoulder and
back aches. These asanas are
sure to relieve some pressure off
your back and correct your posture.
We also talk about the great benets
of vegetarianism.
In our spiritual section we bring to you the
uniqueness about Brahm Vidya and how it is
the only knowledge through which one can attain
and experience God. This has been translated
directly from a book authored by Sadguru himself.
One of our experienced meditation teachers also
shares his experiences about how meditation and
service go hand in hand on this journey of self-transformation.
Wish you a very happy November and a joyous reading!
Much Love
Naam Deo

Editor-in-Chief
Naam Deo
Board of Advisors
Markandey Rai, Ex-Global Parliamentarian, UN Habitat
O.P.N. Singh, Ex-Commissioner, Uttar Pradesh, India

Editorial Team
Ranjana Balyan
Lalit Gunjan
Dr. Abhimanyu Kumar
Deepak Kumar
Graphics & Design
Rohit Balyan 1
 Unmasking our veil
04 - Embracing Vulnerability

Why is Brahm Vidya

10 Unique ?
Yoga for a Great
13 Posture

Nurturing Nature
16 All of us can make a difference!

2
 5 ways to increase
22 productivity at your

workplace

Meditation & Seva

26 go hand in hand
Embracing
29 Vegetarianism !

The power of
37 Humility

3
 L
et's say that after reading the benets of aerobic exercise, you decided to enroll yourself
in an aerobic class. You zero in on a nearby tness studio, put on your trousers and
sweatshirt and are ready to hit the oor. But as you take those rst steps in the studio, you
feel intimidated by the regulars with sculpted muscles and an eerie feeling creeps inside
you. Your heart beat revs up and you nd yourself caught in a whirlwind of embarrassment. Which
is totally unsurprising. We all go through the “outsider like feeling” when we step foot on a new
endeavor.

This quivering sensation is termed as Vulnerability, and it makes us run away from our fears,
embarrassments rather than embracing them. But by willing to give extra efforts to counter those
brief moments of eeriness, we can open a window of opportunities to transform our lives for the
better. According to shame and vulnerability expert Brene Brown,“Vulnerability is the
core, the heart, the centre of meaningful human experiences.” After
spending twelve years minutely studying every aspect of shame and empathy, this is what Dr.
Brown has to say:

Our ability to confront the fear within us has the

potential to convert vulnerability to happiness.

Decoding Vulnerability
Vulnerability refers to the unsteady feeling we get when our external circumstances force us to act out of our comfort zones or
reveals us to emotional as well as physical torments. One of the common misconceptions associated with vulnerability is that it
signifies weakness. When we look back at times we were emotionally susceptible, we are actually recollecting moments filled with
great valor. One must understand that Vulnerability is the place of origin of attachment, delight, strength, compassion and
individuality.

4
5
 From a psychological viewpoint there are several interpretations of Vulnerability. Here are some of
them.

“Vulnerability is the quality of being hurt physically or emotionally. It

stems its root from the Latin word 'Vulnus' meaning wound.”

“Vulnerability reects the openness and readiness of an individual to risk

emotional bumps and strains in life. For example, the risk of dedicating
yourself to love and acknowledging the risks that comes along with it. “

“Vulnerability sounds like truth and feels like courage. Truth and courage
aren't always comfortable but never weaknesses” – Brene Brown.

In other words vulnerability is deep honesty. It is knowing fully well that we are at the losing end but
still having the courage to be who we are rather than covering ourselves up with masks that look
beautiful but are deceptive.

Some of the 'brave' acts of vulnerability include –

Ÿ When a strong and senior corporate leader confesses to his employees about feeling nervous
during presentations. Or admits a mistake they committed either knowingly or unknowingly.
Ÿ When a husband or a wife disclose/share some of the 'dark secrets' of their life with each other
without feeling the need to mask/protect themselves from the other person's judgement.
Ÿ When a student confesses to having cheated in the examination to his teacher.

There can be several instances in life which force us on the threshold of vulnerability. These are
situations when we have done or acted in a way that we might be vulnerable to other people's
judgements about us and our 'self esteem', ' image', 'worthiness' etc. might be challenged.
However, it is these very instances that encourages our deepest courage and purity to emerge
when we realize that becoming vulnerable is about being open to whatever life brings to us. There
is a deep sense of honesty and relief when we decide to be vulnerable. This is a great leadership
quality as we need more leaders today who can take off their masks of pretence and become
more real and authentic.

People believe that Vulnerability is all about portraying the weaker aspect of their personality.
However, vulnerability isn't just about chocking back emotions or bursting into tears. Rather, it is
about being genuine and honest and embracing the outside world with all its aws.

Vulnerability calls for:

Ÿ · Being audacious and overcoming the fear of change
Ÿ · Accepting failure and seeking help
Ÿ · Getting over fears of rejection and approaching someone you admire
Ÿ · Showing appreciation to your partner
Ÿ · Being courageous to admit and acknowledge mistakes

How we evade Vulnerability

The feeling of self-inhibition is present in most of us and it is so deep-rooted, that it forces us to
drape ourselves in a cloak of emotional armor. Every morning, as we step into the sunshine we put

6
on an array of armors to avoid the feeling of ignominy, angst, insecurity and fear springing from
vulnerability. The armor manifests itself in different forms for different persons and is a
consequence of the deep seated myopic view of Vulnerability.

This articial armor is evident in the following day-to-day practices of the mortal beings:
Seeking Perfection:
Perfectionists are held in high esteem for their never ending enthusiasm, their timely completion
of tasks and their penchant for detail. However, sometimes such perfection can spell doom for an
individual's mental and physical health. According to research, perfection comes with a baggage
of physical and emotional problems- such as elevated stress levels, anxiety and depression.
While the attribute as such causes no problem, it turns bad when an individual develops an
obsession for it. This unbridled need for perfection stems its root from our innate fear of
vulnerability.

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 Numbing out:
We all numb consciously to shun negative feelings. The reason why numbing takes a toll on our
emotional health is that we cannot numb the unpleasant emotions while being responsive to the
pleasant ones. In other words, we unintentionally drive ourselves away from the beautiful
experiences of life in a wild rush to avoid crappy emotions.

Pessimistic Imagination:
If you want to succeed, one of the easiest yet cardinal changes you can bring in life is to change
your outlook towards the world. Most of the world class sporting icons- from the fastest man alive,
Usain Bolt, to the ttest footballer, Cristiano Ronaldo, to the most successful cricketer, Sachin
Tendulkar- are optimistic. The strategy of optimism helps you give your best while attempting
tasks out of your comfort zone.

Busting the Impediments that stand in the way

Ÿ Often people associate Vulnerability with weakness. But this is totally untrue given that
vulnerability requires you to show your true self which in itself requires courage. It is like
stripping away the mask of pretension and putting forth your imperfect self for the people.
Being vulnerable implies being brave as you are ready to face the baggage of criticisms that
come along with it.
Ÿ Vulnerability does not entail sharing your individual struggles, hardships and misfortunes at
the cost of our comfort levels. Rather, being vulnerable means sharing life stories with our
closest family and friends whom we trust.
Ÿ Our culture values self-dependence. The very
idea of “fending for oneself” brings
pride in the eyes for all those who
are self-dependent, strong
willed and determined.
However one needs
support to walk on the
challenging path of
vulnerability. There are
bound to be times when you
might feel an uncontrollable
urge to run to your old self. It is
then that you need assistance to
put you back on the right path.

Leveraging the power of Vulnerability

Fostering a wholesome relationship with Vulnerability is one of
the most honorable attribute a person can inculcate. For it allows an
individual to enjoy everlasting happiness and joy by honestly committing to face
his fear. The way to realize its full potential is to not identify it as a medium of embarrassment
but to view it as a source of power- The power to overcome fear of just being yourself.

A profound relationship with vulnerability paves the way for self-introspection which allows us to
be aware of the negative patterns of our life. Un till you come to terms with the grey areas of your
personality, you can't accomplish the coveted goal you have always dreamt of. And while it will
likely be the most daunting tasks you have ever performed, being vulnerable is the best positive
change you can bring about in yourself.

Here are some things which will help you harness the power of Vulnerability:

8
Overcoming Fear
Most of us have gone through the experience of asking someone whether they are upset, only to
hear them reply- “No, I'm alright”. In such circumstances, they are surely not ne but withdrawing
into themselves to sidestep a conversation that would end up making them unhappy. Since
childhood we have wrapped ourselves with an array of fears. What fears you have accumulated
from your childhood experiences? Which traits of your personality did you shed off because of an
embarrassing event? Which moments in life made you twitch with anxiety? Most of us can identify
these areas but rarely do we gather courage to overcome these fears.

Coming to direct terms with vulnerability allows us to dismantle the pain and embarrassment
associated with it. Embrace it as an integral part of life; it adds colors of joy to life.

Unfair Self-Evaluation
The state of Vulnerability does not always signify a true and real vulnerability. Why? Most of the
times we fail to recognize our strengths and weaknesses. Knowing yourself is a journey of
unpredictable challenges that revolves around uncovering various hidden aspects of your
personality. It requires you to confront your fears, self-doubts and insecurities enroute to
developing a better understanding of yourself.

Vulnerability is omnipresent and being vulnerable is a fundamental part of life, so accept it

gracefully and be comfortable with being vulnerable. The more space you create for it in your
heart, the more happiness and joy you will receive in your life.

Slash the Vulnerability Monster

Just like plants prosper in a
healthy soil, the monster
of Vulnerability
ourishes in an
environment

of
fear,
discomfort,
anxiety and
stress.Neutralizing
the optimum environment
can transform the vulnerability
into valor and audacity. As soon as we
shred the fear associated with vulnerability,
we start experiencing the constructive side of Vulnerability.

Fighting Vulnerability origins

It is important to identify and demolish vulnerability origins and the sources that
sustain it. Is it an innate part of our nature? Has it been shaped by our environment?
Maybe traumatic experiences with rejection in relationship? Recognizing and eliminating the
root causes of vulnerability is necessary to avoid unhealthy deviance.

Questioning the unhealthy beliefs and making conscious attempts to conquer them is what
allows us to drop the armor of fear and experience our true authentic nature.

Contributed by Ranjana Balyan. The author is a soft skills trainer, spiritual mentor, travel blogger and writer based out of Gurgaon, India

9
 Why is
Brahm Vidya
Unique?
Brahm Vidya is the knowledge by which the Almighty is attained. Brahm Vidya is also
called Para Vidya. In 'Mundak Upanishad', in a dialogue between Maharishi Angira and Shaunak,
the question is raised – which is that knowledge, knowing which everything is known. In his
answer the Maharishi says –

“ े िव े वेिदत े इित ह यद िवदो वद परा चैवापरा च |”

“dve vidye veditavye iti ha sma yadbrahmvido vadanti para chaivapara cha|”

i.e., people who have achieved the Almighty, tell about two kinds of knowledge
– one being Para Vidya (Brahm Vidya) and the other, Apara Vidya. The
knowledge by which Akshar Brahm (the Cosmic Executor) and
the other eternal entities are achieved is Para Vidya; and the four
Vedas, grammar, phonetics, prosody, etymology, geology, astrology,
any and all kinds of worldly knowledge come under Apara Vidya.
Leading a celibate life, a student of the Vedas, Vedangas, Shad
Darshan (the six Indian philosophical systems), studies them,
and thereupon becomes a graduate in them. Reading the
Vedas and other scriptures and scientic treatises
gives worldly knowledge and the theoretical Tattva
Gyan of Brahm Vidya. (Tattva Gyan is knowledge
of the true form, attributes and actions of the
eternal entities. Tattva gyan has two aspects – the
theory and the practical; and the six types of
eternal entities are the Supreme Being or
the Almighty, souls, Akshar Brahm, Prakriti,
Sadguru and Time.)

However, it is only through Para Vidya, i.e.,

Brahm Vidya, that the Almighty and the
Almighty's bliss, i.e., Supreme bliss are achieved.
So now the question arises – what is that

10
knowledge of Brahm Vidya which is apart from theoretical knowledge and which is not found in
the four Vedas and Vedangas; which can be had only from Brahm Vidya itself. What is that
knowledge, that science called Para Vidya by which the Almighty is experienced? Those who
assume that just studying the Vedas, scriptures, the Shad Darshan and scientic treatises is a
consummation of their knowledge, their illusion will be cleared by the above quoted statement
from Upanishads. They are scholars of Apara Vidya; they are not scholars of practical tattva gyan
of the Supreme Being (i.e., experiential knowledge of the true form, attributes and actions of God
Almighty). Brahm Vidya is a subject that can only be learnt by its practical yogic technique. The
clear implication of this is that all literal or verbal knowledge that can be derived from the study of
Vedas, scriptures and scientic treatises, through intellectual reasoning, is all Apara Vidya; and
separate from all this is the secret inner tattva gyan (experiential knowledge of the six eternal
entities) granted by the Sadguru, the empirical path of obtaining Brahm Vidya – that experiential
method, that experiential knowledge obtained by the blessings and guidance of the Sadguru is
Brahm Vidya. The knowledge of Brahm Vidya is granted only by the Acharya of Brahm
Vidya – the Sadguru. He is the Master of Brahm Vidya, the Maharishi established in union with
the Almighty and the only Giver of the secret eternal knowledge of Brahm Vidya. It cannot be had
by reading books, by mere intellectual assessments and reasoning and discussion. For gaining
it, genuine love, affection, service, Satsang, and complete reliance in and devotion towards the
Almighty and towards the Acharya are required. Para Vidya (Brahm Vidya) is, in fact, the
foundation and the internal secret of Vedas and such other books. Even though Para Vidya is
mentioned in the Vedas, yet this Para Vidya knowledge, gained by the blessings and guidance of
the Sadguru, cannot be had from the Vedas, since it is only taught and disseminated by the
Master of Brahm Vidya, the Sadguru.

Brahm Vidya reveals all the external and internal secrets of Brahm Vidya's tattva gyan (i.e., both
the theory and the practical), and tells about Brahm Vidya's dissemination. 'Sant Mat' (the path of
Saints) is actually the dissemination of Brahm Vidya because 'Sant' is the name given in
Upanishads to those who know the science of Brahm Vidya and have, thereby, achieved the
Supreme Being (the Almighty).

“अ ेित चे े द | संतमेनं ततो िवदु रित | ”

“Asti brahmeti chedved | Santamenam tato viduriti|”

i.e., those who have realized the Supreme Being are called Sant; and the group, the samaj
(society) of Sants is called Sant Samaj.

Thus, it is only the Master of Brahm Vidya – established in the Almighty, eternally connected to the
Supreme Being, to the current of that Supreme Divinity – who can grant Brahm Vidya's secret
tattva gyan, the practical experience; it can never be had from bookish scholars or from those who
speak eloquently based on their bookish knowledge. The external tattva gyan (theoretical
knowledge) of Brahm Vidya can be found in the Vedas, Upanishads or the Shad Darshan but only
indicative references to the inner secrets are given at various places in the Vedas.

Not all rishis in ancient times were knowledgeable and experienced in Brahm Vidya because
many tales in the Upanishads conrm this that such and such a rishi went to the accomplished
Rishi of their time and were initiated into the science of Brahm Vidya. Knowledge that ows from
the Sadguru can never ever be had from a book. Only the Sadguru, established in the Almighty,

11
 can grant this knowledge. The tales of Upanishads speak of the necessity of taking refuge under
the Sadguru of our time, in order to obtain this tattva gyan (i.e., experiential knowledge of eternal
entities; realization of eternal entities). Many learned bookish scholars, after doing some study
and gaining some knowledge of the Almighty, become intoxicated with the pride of the tattva gyan
(theoretical knowledge) that they have obtained. They have their own belief that the knowledge
gained from books and intellectual reasoning is the only knowledge to be had, no experiential
knowledge exists outside of the domain of books and intellectual reasoning; but that's not how it
is. Such people who strut around perceiving a false halo around their own head, derived from
pride and elation in their knowledge, should let go of this imagined halo, and seek real tattva gyan
(realization of the eternal entities) and the Master of Brahm Vidya, the omniscient Sadguru, who is
established in the Almighty. Without the Sadguru, Brahm Vidya cannot be obtained just by
reading books. Brahm Vidya ows from the grace and guidance of the Sadguru and is a secret
science learnt by its practical technique. Its assessment should not be done through mere
reasoning and discussion. It is through Satsang that all elements of spirituality are known and
understood. The real tattva gyan of Brahm Vidya (practical knowledge of the eternal entities) is
obtained after thoughtfully doing Sadguru's service and Satsang for a long time and then
practicing Brahm Vidya's scientic technique of meditation.

Devarishi Narad obtained complete knowledge in the eld of Apara Vidya and yet lacked the
achievement of experiential tattva gyan (practical knowledge of the eternal entities) and true
peace and happiness. But when he took refuge under Bhagwan Sanat Kumar, then he came to
know the reality of existence, gained complete knowledge about the Supreme Being, both in
theory and in the practical, and achieved the ultimate gratication of human life. Therefore, people
who are gaining knowledge of real tattva gyan, do not remain content with just studying,
contemplating and deliberating upon the Vedas and other scriptures and scientic treatises but
also proceed towards achieving their own spiritual welfare by the obtainment of Brahm Vidya
(thereby achieving the highest purpose of human life). A Rig-Veda mantra states –

'य वेद िकमृचा क र ित'

'Yastanna Veda kimricha karishyati '

i.e., these Vedas of yours, what will they do? – As long as you do not achieve the 'Param Akshar' in
the Param Vyom. In the Vedas, the zone of pure consciousness has been called Param Vyom and
God Almighty has been addressed as Param Akshar, Bhuma, Naam, Kasha, Maayu, etc.

The theoretical knowledge of Brahm Vidya is Vedic tattva gyan (i.e., this knowledge is found in the
Vedas) and Sant Mat (the path of Saints) is also Vedic knowledge (i.e., its theoretical knowledge is
found in the Vedas). All the streams of knowledge found in the Vedas, are all Vedic knowledge and
are in the Vedic Sanskrit language. On the other hand, the complete theory of spiritual tattva gyan
(the theoretical knowledge of Brahm Vidya) in the Hindi language is present in the sayings of
Saints. The learned should not get confused by Hindi and Sanskrit words.

In the Vedic age (the age of Vedic Sanskrit language), in which Vedas and other scriptures of the
like were popular, all people would acquire tattva gyan (theoretical knowledge of Brahm Vidya) by
carefully studying them. But in this age, since Hindi language is used, Vedic literature written in
ancient Vedic Sanskrit language is not commonly understood; for this reason, it is essential to
disseminate the sayings of Saints, as they are in the Hindi language. Understanding these
scriptures is essential for understanding tattva gyan. It is for this reason only that the sayings of
Saints have been disseminated in Hindi. Vedic does not mean Veda-Mantras; Vedic refers to the
actual knowledge that is there in the Vedas. One can nd theoretical knowledge of the entire
external and internal subject matter of Brahm Vidya in the great Saint, Kabir Saheb's sayings. The
theory of spiritual tattva gyan, in Hindi language, can never be had from other literature or books.

Author – The revered Master and great Himalayan Yogi, Sadguru Dharam Chandra Deo ji Maharaj
Translated from the book 'Brahmvidya aur mat-sampradaya' by Reena Rishi.

12
S neak a look in the ofce around you. What do you see? Co-workers hunched over their

desktops? Take a glance at the youths in their earlier twenties and you will see them slumped over
their smart phones. Observe your friends and loved ones in the society. They all stand and walk a
little crooked over. All around us we witness people suffering from the ill effects of poor posture.
The era of industrialization merged technology in our daily lives and with it came the humps that
were previously seen in the elder people. According to a survey, 50 to 80 percent of Americans
complain of a number of health problems related to poor posture during their life time.

What is Posture and why is it significant?

Posture refers to the sum total of your body position when you are sitting, standing or lying down.
The gravity applies a force on all parts of our body and a good posture necessitates equal
distribution of the force throughout the body so that no part gets overstressed. A properly
distributed stress allows the muscles to work efciently which reduces the risk of wear and tear of
joints thereby alleviating degenerative arthritis and joint pain. Furthermore, a good posture
ensures that the muscles, joints and ligaments are performing their intended function besides
keeping the crucial organs in their proper position.

Several studies across the world have correlated the link between physical posture and body
language. A good posture denes condence and makes you feel optimistic about the future
events. Furthermore, a proper alignment translates into a positive frame of mind as it facilitates

13
 fuller and natural breathing. The increased intake of oxygen improves the cognition ability of brain
thereby boosting our memory retention capability.

The following posture exercises require just a few minutes and can be done within the comforts of
your home.

TADASANA (MOUNTAIN POSE)

Tadasana stems its root from the Sanskrit word “tada” (meaning “mountain”) and asana
(meaning “pose”). It forms a foundation for every other standing pose as the alignment, muscle
movement and mindset we acquire from Tadasana is applied in all the yoga postures. Regularly
practicing Tadasana can help alleviate back pain and strengthen the ankles, knees and
abdomen.

i) Stand erect with your legs apart and parallel to each other.
ii) Now lift your knee caps making your thigh muscles rm and strengthening the inner arches of
your inner ankles.
iii) Keeping your shoulder wide and relaxed, raise your heels such that your entire body weight
falls on your toes.
iv) Hold the pose for 1 minute.

VRKSASANA (TREE POSE)

Vrksasana derives its name from the Sanskrit word 'Vriksha' meaning tree and 'Asana' meaning
pose. It is an ideal yoga posture for beginners as it brings about physical and mental stability
and increases the ability to concentrate on all areas of life.

i) Stand in Tadasana and press the sole of your left foot against the inner thigh.
ii) Once you feel balanced, place your hand on the chest and fold them in Namaste.
iii) Fix your gaze at a point in front of you for better concentration.
iv) Hold on to this position for 30 seconds and then repeat the activity with the other leg.

ADHO MUKHA SVANASANA (DOWNWARD FACING DOG)

Adho Mukha Svanasana gets its name from Adhas, meaning 'down', Mukha meaning 'face' and
Svana meaning 'dog'. Regular practice of this yoga posture proves to be a boon for the mind as
well as the body. The inverted posture of our body during this Asana reverses the action of
gravity on our body and ensures increased circulation of blood and nymph systems thereby
enhancing brain function and reducing anxiety and depression.

i) Come onto your hands and knees

ii) Lift your knees and lengthen your tailbone away from the pelvis and slightly towards the pubis.
iii) Now, raise your sitting bones towards the ceiling and move the thigh backwards such that the
heels are towards the oor.
iv) Straighten your knees and bend the upper thighs in an inward direction.
v) Then, raise your inner arms to the top of the shoulder by pressing the base of the index nger.
vi) Draw the shoulder blades towards your tailbones while placing the head between the upper
arms.
vii) Stay in this position for 30 seconds.

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PHALAKASANA (PLANK POSE)
Phalakasana also known as Khumbakasana is an arm balance asana which strengthens the
hands, arms and lower back muscles. Plank pose is one of the few yoga postures which puts
little physical stress on the body and comes with a host of benets like improving focus,
concentration and increasing the stamina of the body. Incorporating Phalakasana in the routine
also helps in curing ailments like insomnia, migraine and osteoporosis.

i) Begin by keeping yourself in the tabletop position.

ii) Now, balance yourself on the balls of your feet by keeping stretching the legs behind you.
iii) Make sure that your wrists, elbows and shoulders fall in the same line.
iv) Stay in this position for 30 seconds.

BHUJANGASANA (COBRA POSE)

Bhujangasana often referred to as Cobra Pose is a yoga posture where our body resembles a
cobra with its hood raised. Just a few minutes of Bhujangasana can signicantly reduce
discomfort in the back, neck and abdomen muscles apart from enhancing exibility, menstrual
irregularities, blood circulation and digestion. It also goes a long way in easing symptoms of
asthma and curing sciatica.

i) Lie down on your stomach with your hands at the side and
toes touching each other.
ii) Now, move your hands to the front making sure that they are
under the shoulder.
iii) Then, curve your neck backward such that your back is
towards the back of the room.
iv) Hold on to this pose for 5 breaths.

GOMUKHASANA
Gomukhasana is a combination of the words 'Go'
meaning cow, 'Mukha' meaning face and 'Asana' meaning
pose. The practice of this asana enhances kidney, chest
muscles and the range of motion in shoulder joints. The cow face pose is also useful in curing
ailments like backache, sciatica and rheumatism by properly stretching the muscles of the
lower back, buttocks and knees during the course of the yoga.

i) Sit erect on the ground with your head held high and legs stretched in front of you.
ii) Bend your left leg beneath your right buttocks and place your right leg above your left thigh.
ii) Raise your left arm and bend it behind the back.
iii) Now, move your right arm down and ex your right elbow such that it meets the left arm.
iv) Hold on to this pose for 1 minute before switching sides.
Contributed by Vihangam Light Editorial Team

15
 All of us
can make a difference!

Nurturing
Nature

Consequences
of Green Cover Loss
Has your city also lost its green
cover over the past decade? The
metropolitan cities across the world
have seen the trees disappearing
at an alarmingly fast rate. As much
as 50,000 tress have been axed
down in Bangalore alone in the last
4-5 years, according to ofcial
records. The urbanites are already
facing the wrath of these
deleterious acts. One such, often
neglected consequence is the

“Urban
rapid extension of

Heat Islands”.

16
Urban Heat Islands
Urban Heat Island refers to a metropolitan area that is relatively warmer than the surrounding
country side. This phenomena leads to apparent rise in mercury level at night, coercing people
into spending a sizeable amount on electricity cost. More energy consumption in turn leads to a
hotter climate as a signicant portion of energy comes from burning non-renewable sources of
energy such as coal and natural gas. Heat island effect can be primarily attributed to the waste
heat generated from the cars and buses plying on the road. Dense built up areas and declining
green covers are some of the other contributing factors to this man made hazard. The last few
years have seen a meteoric rise in built up area at the cost of green cover. “Considering the fact
that concrete absorbs heat and later radiates it, contrary to trees which reect it back into the
environment, urban areas tend to be hotter”, says Monsingh Devdas, Dean School of Planning
and Architecture, Anna University. Whats more, the UHIs often deteriorate the ambient air
because of the staggering amount of air pollutants being pumped into the environment.

How to mitigate heat island phenomenon?

Unplanned construction causes a redistribution of shortwave radiation at the earth's surface,
thereby generating localized heat uxes that tend to heat up a place. To add to it, the ongoing
green cover enhancement projects are often carried out with a lack of vision. Consequently, the
trees merely stand as green components, rather than helping the environment.

Spatial arrangement of trees is the best way to mitigate the effects of heat island phenomenon. A
study carried out to examine the cooling effects of trees revealed that trees planted in open areas
were more effective in mitigating heat uxes than those planted in close proximity to buildings.
This outcome can be ascribed to trees arresting maximum amount of solar radiation, when
planted in open lands. Another study has found that 10 % rise in tree cover can reduce the
ambient air temperature by 0.22° C. All these results validate that planting trees clearly minimizes
sensible heat release into the environment.

Strategic tree plantation

“ Trees are indispensable. As the biggest living things inhabiting
our planet, they bless us with two of the essential things-food and
oxygen. Trees form the backbone of communities giving them their
unique character and sense of pride. It is in the cool shade of these
dense canopy of trees that children get their rst tryst with nature.
That they add value to environment and ecology are reason enough
to plant and care for trees. ”
Strategic tree plantation refers to a practice of growing species of trees which are best suited for a
particular section. To achieve this, the entire region is segregated into landscape segments
based on homogeneity in terms of Soil ph, climatic conditions and topography. Once the sections
are identied, the planting species are determined based on shape, foliage and growth rate. The
tree plantation strategy embodies a holistic approach to ameliorate visual and environmental
quality. Additionally, landscaping enhances the aesthetic value and creates green spaces for
outdoor activities around an accommodation.

17
 Plants for different Soil Types
Have you tried planting a sapling which simply doesn't bothers to thrive? One of the possible
reasons could be your soil type. We all have different soil types depending on our area of
habitation. Soil, a blend of powdered rocks, organic matter, liquids and myriads organism, is one
of the major life sustaining resources, like air and water. In the Vedic periods, the soils were
classied as either Fertile or sterile but in the modern era, a number of factors-texture, color,
moisture content- are taken into account to identify the soil type.

How can I Identify my Soil Type?

Soil type refers to the proportion of clay, sand, silt and organic material contained in it. Identifying
the soil types allows us to choose the suitable plants for our region. Following are the types of soil
along with the list of plants it can support:

Clay Soil
Clay soils are characterized by minute mineral particles which minimizes the air space in soils.
Hence, it retains maximum amount of water owing to its larger surface area. One can easily
identify clay soils as it feels very sticky, shiny and smudges your hand.

Silt Soil
Silt soils contain smaller percentage of sand and clay particles and are relatively more free-
draining than clay soils. It is commonly found in ood plain and makes a perfect farming terrain.
You can differentiate a silt soil from clay soil as it feels smooth rather than sticky.

Plants Plant Type Ph level Features

Acer Tree Less than 7 Attractive Foliage

Crab Apple Tree 6.0-7.5 Enhances aesthetics of

lawn, fruit
Magnolia Tree 7.0 Leaves remain evergreen

Berberis Shrub 3.7-6.2 Used in traditional

medicines
Rose Shrub 6.0-6.9 Symbol of love and
affection, Used for
decoration

18
Sandy Soil
Sandy soil is comprised of the largest particles among the various soil types. It is very ineffective in
holding water and therefore is more prone to be affected by the runoff. The only advantage of
sandy soil is that it is easy to work and cultivate with.

Plants Plant Type Ph level Features

Eucalyptus Tree 4.5-7.5 Source of Eucalyptus oil

Juniper Tree 5.0-6.0 Its timber is used for

making pencils

Rosemary Shrub 6.0-7.5 Possesses aromatic and

medicinal properties.

Incorporating a tree plantation strategy -

Now that we are aware of the environmental impacts of reckless human activities, it's time to
appreciate and honor our trees by switching to smart and innovative ideas of tree plantation. Here
are some of the pointers that will help you paint the city green:

19
 Plant the right tree in the right place
The act of planting a tree is a gratifying experience in itself. However, it should not be carried out in
haste without thoughtful planning. Planting a tree that is indigenous to your area increases the
chances of its survival. This is because native trees have better resistance to diseases and pest
attack.

Promoting community participation

'Adopt-a-tree program' is a concept which aims to harness the support of the local communities to
plant and care for trees in their formative years. When an individual adopts a tree he
acknowledges the role of trees in enhancing the quality of environment and thereby commits to
water, weed and monitor the trees while they rmly establish strong roots.

Tracking and monitoring the health of trees

Healthy trees are more effective in mitigating environmental impacts. The main objective of a tree
monitoring program is to provide a quantitative database of tree growth in terms of tree height and
stem diameter. This record helps in assessing the tree health at different points in its growing
cycle, thereby ensuring the overall health of trees.

Bringing NGOs in the ambit of tree plantation drives

We are all aware of the role of NGOs in galvanizing public support for environmental causes.
Working in cooperation with NGOs helps in expanding the plantation campaign upto the grass
roots of society. Besides, it makes people aware of the issues facing the environment and an
aware citizen in turn feels more inclined to make pro-environmental choices.

20
 Make

Gifting
Plants
a

Habit
Make Tree Plantation a part of Life
Below are some simple ways in which we can get close to Mother Nature without having to spend a lot of travelling to exotic locations. ese
points will also help us make tree plantation a part of life rather than just limiting it to a once – in – a while activity.

Birthday Plant/Tree - On your birthday, do your good karma by planting a tree and resolving to
care for it till its roots are rm. You could encourage your friends and family members to do the
same on their birthdays or marriage anniversary. In order to make this more interesting, you could
choose to name the tree you planted after you and call it by your name. If it is your son/daughter's
birthday, encourage them to plant a sapling rst thing in the morning and name it after them. This
will encourage them to water and take care of it daily.

Gift a Plant - Instead of spending thousands on expensive gifting during weddings/ festivals
and birthdays, how about gifting a plant. You could celebrate a special 'Green Diwali' or an 'Eco
friendly Wedding' and encourage people to gift only saplings. If there is a wedding in your family
you could plan an eco – wedding theme where all guests are requested to only bring
planters/saplings as gifts or even better, you could have a designated open area and every guest
who arrives is escorted to the area and asked to plant a tree as he comes for the wedding. These
initiatives may sound very new and sometimes also strange, but when done in an organized
manner will have great results and will leave an everlasting impact on people's minds.

Communicate with your plant - Keep a favourite plant in your room or at your work desk and
invite it to become your best friend. Start connecting and communicating with your plant as you
would with a human being. Plants have life and can understand and feel energy. You will see that
as you begin to express your love and respect for the plant and connect with it, the plant also
begins to reciprocate your energy. This is a beautiful practice that you could encourage your
children to do as well and you will be amazed at how soon kids bond with nature.

Small baby steps backed by a noble intention can go a long way in conserving nature and saving lives. What better way to pay our tributes to our planet – our Mother Earth.
Contributed by ~ Vihangam Light Editorial Team

21
 5 ways to
@ your wka

P roductivity represents the blend of intelligent planning and focused

endeavors. The problem with most organizations is that they fail to cultivate
an environment conducive to productivity. A happy working environment
paves way for a smarter and more productive workforce. Incorporating small
changes in the workplace allows your employees to perform in a state of ow and brings out
the best in them.

Here are 5 pointers that can help you ensure optimum productivity at your workplace.

Invest in happiness
“We can train in happiness in much the same way we train in any other skill”- Dalai Lama.

Happiness is life's most coveted achievement. The one thing which unites people across
continents, countries and cultures is their underlying pursuit of Happiness. Since the start of
Industrial revolution, we have believed that paying more results in increased production but
recent researches have upturned this conventional wisdom. A recent study has established that
happiness results in a 12 % increase in productivity while a miserable state can reduce the
productivity levels by 10 %.

Corporate houses expending in employee happiness and satisfaction tend to foster a happier
workforce which in turn increases their productivity. Shawn Anchor of The happiness Advantage
states that positive emotions drive the brain towards creativity and effective task management. A
happy mind also breeds a compassionate heart and a compassionate heart indulges itself in
small acts of kindness that form the cornerstone of a kind and cooperative work environment.

22
So how do increase help increase the happiness quotient of your team?

There are several answers to this question. But most importantly when people invest their energy
and time in a worthwhile way and get acknowledged in return, they feel happy. To begin with, start
off with a 'culture of appreciation' at workplace. This is not only about recognizing and rewarding
the high performers but making conscious efforts to connect with each employee to nd out more
about them – what excites them, what do they feel passionately about, what do they really care for
and what are their strength areas. Having understood this, you could see ways in which their
current roles in the organization could be modied to include things /tasks that can keep them
completely engaged. Also, introduce a practice where in every one in the team appreciates one
person every day for one good thing they observe in them. And ask your team members refrain
from blame and criticism. Continue this practice for 2 – 3months to build a culture of appreciation
in your company. This creates a sense of belongingness that is said to considerably bring down
attrition levels.

Gratitude at work
Why should I thank my colleague for doing what he is paid to do? Why should anyone praise me
for doing my job? These are the common questions that come to mind when we talk of gratitude.
Giving and receiving thanks at work is the simplest way to create a positive and productive
environment at workplace. Yet many of the workplaces are cluttered with an atmosphere where
everyone is thinking how unnoticed they are but nobody takes a step forward to show a little
gratitude. This is unfortunate as a dearth of gratitude leads to dissatisfaction, despondency and
burnouts.

Gratitude is an act of being grateful for the little things that add colors to your life. As we grow, we
tend to forget this small piece of advice amidst the chaos of life. A small token of appreciation can
make an individual feel appreciated and satised with his job. Moreover, much like appreciation,
gratitude proves to be instrumental in inducing a loyal behavior from the company's bottom-line
thereby reducing attrition costs. Making thankfulness and appreciation features of daily work-life
also have far reaching consequences on productivity and employee well-being.

Magic of Meditation
With the advent of modern technologies and a competitive market, the business world has
transformed into a very stressful place. Larger workloads, added work pressures seldom allow
the employees time to detach themselves from work responsibilities, thereby, leading to stress
and anxiety that takes a toll on their productivity. Taking time from the busy schedule and focusing
attention on the present rejuvenates our mind and allows us to take control of our present actions.

While a workplace without stress still remains a pipedream, more companies are seen
incorporating meditation time in their daily ofce hours. Dedicating just 20 minutes a day towards
mediation has shown to completely alter the way our brain manages stress, anxiety and
depression. It more than doubles an individual's productivity by allowing him to focus on a single
task rather than multi-tasking. Besides, a decluttered mind opens the doorway to creative and
new ideas. With a string of benets associated with meditation, it's no wonder that more and more
corporate houses are catching on to the new trend.

Find a time for collective Meditation at workplace.

Sometimes meditation practice could be misinterpreted as being attached to a certain religion,

faith or cult and hence may face some resistance from some employees. Hence it is wise to

23
 initially start off with just a few moments of silence together. You could have a decluttered, quiet
and clean space in ofce which can be the 'Silence Room'. Before you begin work you could have
all (or at least most of your team) gather in the room, spend a few minutes in collective and
powerful silence and then disperse off for work. The room could remain open for anyone who
would like to sit in and practice meditation anytime during the day. You could also hire a
meditation instructor who can guide people into meditation and keep it open for anyone who is
interested rather than compelling people into it.

Profit Sharing
“The best company's cultures combine prots with pleasure and purpose.” – Vishen Lakhani,
Founder & CEO, Mind Valley Co.

Rewarding workers nancially motivates them to perform better. Prot sharing envisages a
system of designating a part of the monthly prot to be distributed among the employees. It
creates a deeper bond with workers and employers by connecting management goals for
revenue with employee's goal. Recent surveys have found that employees who know that they will
get to share a part of company's prot are more likely to work harder and take initiative than their
counterparts who earn normal wages. This explains as to why the concept of giving a “Slice of the
Pie” has gained prominence in recent times.

24
Company sponsored fun
Our workaholic culture revolves around workers who are apprehensive about asking for time off
and employers too are reluctant to offer it. The common fear inducing this behavior is of making it
to the dreaded list of layoffs. Urging workers to take vacations allows them to unplug, unwind and
detach from the cobweb of work and spend quality time with friends and families. When
employees feel a sense of love and attachment in their personal lives, they tend to reciprocate the
same at their workplace and are able to maintain a work life balance. Balanced employees are
better able to cope with work related stress and are more motivated which increases the
company's productivity. Further a democratic workplace enjoys higher retention rate thereby
lowering the cost of training and increasing in-house expertise.

Although the rapid pace of business can upset work-life equations, distributing workloads and
encouraging employees to take vacations proves to be advantageous in the long run. Ingraining
company sponsored fun into corporate culture comes with a host of benets including increased
innovation, enhanced productivity and lower health costs. The absence of a co-worker also
allows other employees to step into their shoes and bring fresh perspectives to the job. All these
lay the foundation of a stronger team bonded by a strong sense of camaraderie.

So go ahead and act today. Start with one step at a time and celebrate as your team productivity
goes up.

Contributed by Saurav Kunwar, a creative content writer based out of Jharkhand, India.

25
 V ihangam Yoga as a discipline of meditation is divided into ve stages. It commences with
focusing the mind at a point in the body. Once mind loses its sheen, it is soaked in the tri-junction
within (Triveni, as it is referred by the spiritual masters). As we reach the third stage of Vihangam
Yoga, our mind reverberates with subtlest primordial sound of Raram at the termination of world of
form. The fourth and fth stage revolves around acquainting ourselves with the soul and supreme
soul that dwell in the divine zone.

This is indeed a journey within. Developing Vihangam Yoga meditation into a daily habit and
dedicating at least 10 minutes twice a day has a profound effect on emotional and spiritual health.
Once you are well well-versed with the ancient practice of Vihangam Yoga, you get a strong urge
to share the light of your knowledge among the masses.

“How does immersing ourselves in Seva spiritually enlightens our soul”, one might wonder. The
escape from this world of illusions is not possible as long as you hold on to the possessions
within. One of the common misconceptions people have is that “Maya” or “Grand Illusion” is in
the outside world and not within us. The following illustrations will give you a better understanding:

We are so aligned with our senses that we can rarely keep ourselves away from experiencing
momentous pleasures of life. Not long ago, New Delhi, the capital city of India witnessed one of
the heinous and most inhumane acts of cruelty, when a girl was gang-raped and tortured to the
barbaric best for sensual pleasures. Now, every one of us does not crave for sensual pleasures
but we all are in possession of these senses i.e. we become one with our desires and are unable
to detach ourselves from it.

Many a times, people indulge in addiction to move away from the cause of pain. In an attempt to

26
dodge physical or emotional pain, they torment themselves with an unending saga of pain. Why
so? This is because we are physically free but mentally enslaved.

Trafc jams are a part and parcel of our lives. Still we nd it extremely frustrating and more so if we
need to get somewhere fast or want to reach home after a hectic day at work. We grow so
impatient that we start honking despite knowing the fact that our rising blood pressures would not
help us penetrate through the dense stratum of vehicles. Again, despite the knowledge we are
unable to control our emotions because we are so attached to our thoughts and feelings at that
point in time and we feel that our anger is completely justied. Or we simply assume that it is
'normal' and 'natural' for anyone to react in a similar way in such a situation. These negative
emotions of anger, frustration and blame can dampen the vigor of life and hence we need a
rheostat to exhibit control over it.

These common illustrations signify that we have a deep association and attachment with our
senses, our thoughts, emotions and with our material possessions that prevents us from
exhibiting our true self. Inspite of our conscious efforts, we fail to detach ourselves from these
worldly possessions. The root of this is because of our attachment with our own bodies which is a
part of 'prakriti' or 'nature'. As long as we identify with the ve elements of nature and remain
attached to it, we will continue to remain in bondage. Is it possible to breathe a fresh air of
freedom?

Sadguru plays a vital role in lifting us from the ocean of ignorance to the realms of enlightenment.
As we relax and focus the mind at a point, he starts pulling us from that divine zone. There is a pull
of “Maya” and there is a pull from that divine zone. 'This process is extremely painful and can take
a toll on us if we are not consistent with 'Seva'.

When one meditates, he sometimes craſts a false belief to have controlled his mind downright. The act
of Seva triggers self-introspection.
.
Consequently, it is appropriate to practice meditation and Seva simultaneously. The act of Seva
removes these illusions from the collective consciousness of our beautiful planet. It is therefore
recommended to make persistent efforts in disseminating the science of Brahm Vidya Vihangam
Yoga which is an act of great seva to humanity. Let us get an insight on how Seva (Service) helps
us accomplish our desired goal. Here are some real life scenarios.

When we embark on this journey of service or seva, we learn to live for our goals instead of
wandering aimlessly. We learn to value time as we realize that it is priceless. We thus, learn to
respect our time as well as other people's time. By serving others selessly, our innate nature
emerges which is to be here and now. We are thus able to overcome the habit of the mind to
wander into the past and the future.

The benets of this divine science and its application in life are immense. Several times even while
being engaged in service we come across people whose opinions clash with ours or people who
are argumentative. It is at that point that we get to become aware of our 'auto response' of anger
which is so deeply ingrained into our minds. But by this awareness, we are able to control our
angry response and choose to respond differently in the situation. This is how gradually by
practice and conscious awareness, we are able to change our acquired 'sanskars' and replace
them by our original and innate nature of peace, love and compassion. Thus, seva is a great tool
for self – introspection as it shows us the mirror. We actually begin to understand how successful
we have been in controlling our minds. When we begin to practice meditation, sometimes we
falsely begin to believe that we have controlled and won over our minds. However, when we start
interacting with peple during seva, we are able to judge for ourselves as to how successfully we

27
 we have been able to transform our old & negative beliefs and habits. Thus, this self –
introspection which happens as a result of seva is a great step towards achievement of our higher
spiritual goals.

When we come across people who are spiritually far more superior than us, we begin to
experience fear and incompetency within ourselves. Our mind tells us that we are no good and we
cannot communicate or share the wisdom in an effective way. However, it is these very moments
that call us to surrender completely at the feet of the Sadguru, in front of the Almighty and let go of
the ego that 'I am doing this'. When we surrender, we are enlightened with the thick ux of wisdom
from the zone divine. This experience awakens us to the true power of the highest degree of
surrender. We thus, learn that a seed surrenders and dies only to grow big and to grow into a giant
tree.

Thus, Meditation and Seva go hand-in-hand to instill in us the genuine path of surrender. We come
to realize our certain but miniscule existence while also being aware of the unfathomable and
formidable existence in the zone divine. We experience the benet of dissolving our individuality
into innity and soon we nd ourselves soaked in the innite ocean of bliss. We realize the
signicance of meditation along with Seva and that one ceases to exist without the other. Sant Shri
Vigyan Deo Ji Maharaj rightly says that, we cannot dissociate ourselves from Seva, if at all we want
to rise past the shackles of Maya. May we all be one with Seva to melt our oneness with Maya, the
Grand Illusion!

Excerpt based on the personal experience shared by Shri. Lalit Gunjan Singh, a regular student and follower of Vihangam Yoga.

28
Embracing Vegetarianism

W hy being vegetarian is the new cool?

People turn to vegetarianism for many reasons including health concerns, religious beliefs, love
and compassion for animals or concerns about environmental impact. Some choose a
vegetarian diet because of an ethical obligation to the practice. Making the switch to a vegetarian
way of life has become more attractive and accessible, thanks to the round-the-clock supply of
fresh farm produce, diverse vegetarian dining options and the social media boom which has
made recipe sharing a lot easier.

A new research has revealed that an average vegetarian consumes lower amount of saturated fat
and cholesterol than his meat eating counterpart and hence is likely to have lower levels of bad
cholesterol, lower Body Mass Index (BMI), lower rates of hypertension, type 2 diabetes and lower
blood pressure. All these factors contribute towards a healthier lifestyle. What's more, indulging in
a vegetarian diet protects you from the onslaught of terminal diseases such as pancreatic cancer,
colon cancer and cardiac arrests. It's no wonder that vegetarian diet is increasingly becoming
popular among people.

Why switch to vegetarianism?

Studies across the world suggest that the human body is primarily and naturally designed for a
vegetarian diet. Our intestines are around 10 – 12 times our body length, which is fairly long as

29
 compared to the intestines of carnivores which are much shorter and can therefore push down
the meat before it begins to rot inside their bodies. It is believed that early humans had a majorly
plant based diet, drawing on foods they could pick with their hands. Paleontologist, Dr. Richard
Leakey observes in his book 'The evolution of Man and His Culture', that “you can't tear esh by
hands, you can't tear hide by hands….” Also, humans have blunt canines much like that of
herbivores which are meant to cut down softer, easily digestible, veggies & fruits and not esh.

Impact of Food on the Mind

It is said that 'As the food so is the mind'. The energy of foods we consume has a great impact
on our minds. It is a myth that consuming non – vegetarian food is good for health, in fact it drains
away your energy because of the quality of energy contained in it. When an animal is being
slaughtered, it experiences fear and a lot of negative emotions. These emotions produce various
hormones and toxins in its body. When you cook and eat this meat, these toxins reach your body
and are mixed with your blood, thus impacting you and your baby in a negative way. They thus,
infuse negative emotions and make you feel heavy. Consuming such foods distracts the mind,
making you less mindful and less sensitive about your surroundings, thereby, severely impacting
your deep spiritual connection with yourself, your friends and family, nature and with God
Almighty.

This was the main reason why yogis, practicing meditators, health conscious individuals etc.
refrained from consuming non – vegetarian foods and turned to a sattvic diet and simple lifestyle.
Sattvic foods on the other hand are fresh vegetarian foods which have are abundant in prana – life
force energy. A sattvic diet thus, results in a healthy body and mind and a balance of energies
between the two. It also infuses calmness, compassion and positivity in the minds of the eater and
thus facilitates a balanced, active, healthy and happy life.

30
 Following are the health perks associated with a vegetarian diet:

Enhances Overall Health

Vegetarian diets come with a world of benets,
particularly in arresting heart diseases and
minimizing the risk of cancer. A vegetarian
diet devoid of fat is an efcacious way to control
the coronary artery disease or check its
progression entirely. Heart diseases claims
17.3 million lives worldwide and is the leading
cause of death in India. According to Joel Fuhrman,
author of Eat to Live, vegetarians are less
susceptible to heart diseases as their diet
constitutes of a smaller amount of saturated
fat-the fatty acid molecules
responsible for raising the
cholesterol level in the blood.

Keeps you slim and trim

This might sound misleading
but a vegan diet makes it much
easier to reduce your
waist size. So, if you have
always dreamt of a at
stomach, it is the right time
to jump off the meat eating
bandwagon. The optimal
foods for making
you skinny include
those with low
energy density
values. Since most
of the vegetarian
foods have lower
energy density, you
can augment your
chances of losing
weight by
including whole
grains, fruits
and vegetables
in your platter.

Improves bone health

A wholesome and balanced diet is the cornerstone of good bone health as it comprises the
range of nutrients required for our bones. A grown up requires 1000-1200 mg of calcium a
day. If we take in less calcium, our bodies start expending the calcium reserves from our bone
which debilitates our bones. Therefore, it is recommended to consume food items which
packs high- calcium punch such as dry beans, tofu, soya milk and leafy vegetables.

31
 Minimizes risk of food borne diseases
Food poisoning is another far-reaching consequence of consuming meat, sh and other sea
foods. The meat and dairy samples contain harmful bacteria like E.coli, Salmonella, Listeria,
campylobacter and prions that sickens 750,000 Americans every year. Additionally, researchers
have found the presence of antibiotics, hormones and pesticides in various samples of
processed meat. These contaminants piled in the animal tissues ultimately end up in the human
stomach.

Relieves you of the symptoms of Menopause

Many women go seamlessly through this change whereas for some the onset of menopause
brings a baggage of symptoms like hot ashes, depression, irritability and anxiety which takes a
toll on physical as well as emotional health. Certain plant based foods contain phytoestrogens in
healthy amount. These plants derived xenoestrogens ease the symptoms of menopause by
managing the estrogen and progesterone levels.

Boosts energy level

What sustains you through a hectic day at work are molecules of glycogen. A healthy diet
comprising of whole grains, legumes, fruits and vegetables replenishes the glycogen stores in
the body and keeps the muscle revved up.

Improves mood and fulfills your nutritional requirement

Consuming a wholesome vegan diet enhances mood and lowers the stress level in the body. The
constructive effects of vegetarian diets can be accredited to the difference in levels of arachidonic
acid which are responsible for stimulating changes in the brain that leads to anxieties and worries.
A study conducted at Benedictine University has corroborated the fact that refraining from animal
products can produce mood improvements.

Many of us have deeply held misconceptions that a vegetarian diet lacks the adequate nutrients
required for day-to-day functioning. If you fall in this particular bracket, think again! The American
Dietetic Association is of the view that a well - balanced vegan diet is effective and adequate for
people of all age groups including children, teenagers and adults.

Prevents Cancer to an extent

Hundreds of studies show that vegetarians are at a lower risk of cancer as compared to red meat
eaters since they have lower levels of potentially carcinogenic substances in their colons.

Lower chances of Type – 2 diabetes

The Harvard – based Women's Health Study and several other studies have found that the risk of
developing diabetes in vegetarians was half that of non – vegetarians. Internationally renowned
physician Dr. Micheal Greger, explains in his book ' How not to Die', that, “ Type 2 diabetes is
almost always preventable, often treatable, and sometimes reversible through diet and lifestyle
changes. People who eat a plant-based diet have just a small fraction of the rates of diabetes
seen in those who regularly eat meat.” He explains that the saturated fats found in animal
products contribute to insulin resistance – the cause of type 2 diabetes – whereas,
monosaturated fats found in nuts and avocados may actually protect against the detrimental
effects of saturated fats.

32
Impacts of a Dietary Shift on Planet Earth
Every Human Being has a responsibility towards the well-being of the environment. Environment
wellness involves living a lifestyle that is in harmony with the earth's natural resources. It
emboldens us to increase our interaction with nature while being conscious of the limits of the
nature. Bringing about a dietary shift is one such lifestyle change which has the potential to
reduce carbon footprint by signicant amount. Every steak of beef or chicken that arrives on our
plate hides a gloomy picture of acres of land that go under the hammer for feeding livestock.
What's more, the inherent glitch in our animal breeding system puts a strain on our forests,
oceans, rivers, seas and air. Here's why going vegetarian can give you much food for thought:

Global Warming
Our consumption of meat and allied products has increased by almost 30 percent over the past
two to three decades. Our consumption habit revolves around four species- cows, chicken,
sheep and pigs-all of which puts considerable demand on land and water resources apart from
releasing methane, other greenhouse gases and heaps of physical waste.

A study conducted in 2006 by United Nation showed that the contribution of cattle raised for meat
production towards climate change was 18 % higher than the global total of all the forms of
transport. If that's not enough, the energy utilized for substitute activities – ranging from the energy
expended to burn their carcasses, power required to keep the meat cool, to the energy

33
 consumed to plough the eld that feeds the animal – should surely compel you to embrace
vegetarianism.

Mother
Earth

Claiming agricultural and forest land

The expected upsurge in human population over the next couple of years will most likely lead to
an upward tilt in the global meat consumption. What makes matters worse is the fact that meat
eaters require twice as much land as vegetarians. A study carried out at Cornell University has
found that livestock farming claims a majority of the productive land in U.S. Indulging in cruelty-
free cuisines is the simplest and cheapest thing one can do to revitalize the agricultural and forest
land.

Depleting Water Resources

For every lamb steak you consume, you are effectively expending the water that the animal
consumed during his entire lifespan. John Robins, a vegetarian author computes that a pound of
beef requires 300 times more water than a pound of green vegetable. The prevalent farming
practices along with an increased demand of 'water for cities' is already pressurizing our
vulnerable water resources. With further increase in meat consumption over the next few years
owing to the population boom, a water crisis is denitely on the cards.

Contaminating the Earth

The poultry industry in Europe has undergone a tectonic shift from environment oriented
practices to industrial scale agriculture. The meat farms situated across different locations are
continuously spilling out manure and urine and polluting stretches of rivers with nitrogen,
phosphorus and nitrates. Furthermore, the enormous amount of cattle that are raised for human
consumption has the potential to jeopardize the earth's biodiversity.
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"Non-violence leads to the
highest ethics, which is the goal
of all evolution. Until we stop
harming all other living beings,
we are still savages."

~ Thomas Edison

Compassion towards Animals

Animals are earthly creatures who have a right to life just like any human being. It is our desire for
materialistic prot that impels us to look at animals through the lens of exploitation and treat them
in an inhuman or degrading way. The miserable life of cattle in meat farms is one of the important
reasons that more and more people are incorporating a vegetarian lifestyle. Being vegan is a
practice of living in harmony with animals and shredding off the belief that man is superior to other
creatures and hence can exploit them to meet day-to-day needs.

How to bring about a change

Now that you have gone through all the health perks and environmental impacts, it's time to
accomplish all these goals by switching to vegetarianism. Here are some pointers that will ease
the transition process.

Ÿ Start Small: Going the vegetarian way does not mean that you force upon yourself this
regime all of a sudden. Rather it is a slow and gradual process which begins with familiarizing
yourself with the benets and also alternate vegetarian options that substitute the taste and
nutritional value of your favourite non – vegetarian foods.

35
Embrace
Vegetarianism

Ÿ Take each day as it comes: The best way to kick start the transition is
to incorporate small amounts of whole grains, beans and legumes
into your and start off by reducing meat intake gradually. If you
consume non – vegetarian food every day, you could start with
switching to a total vegetarian diet at least for one day a week.
Gradually as you get comfortable you could take it further until you
are able to give it up completely.

Ÿ Having a Cheat day is okay: If there is an irresistible urge building up inside

you, you can always pamper yourself with your favorite non-vegetarian
dish. Remember that nobody is perfect and we all go through the
occasional temptation of straying from our diet plan which is completely
ne.

Wishing you all the best in your endeavor to embrace Vegetarianism and
contribute to conserving Mother Earth in a small way.
Contributed by Vihangam Light Editorial Team

36
The

Power of
Humility

“ We come nearest to the great when we are great in humility.”

~Rabindranath Tagore

One of the most overlooked virtues today is Humility. Have you ever experienced 'being
touched' by someone? Most of us have come across great leaders in the corporate, educational
or spiritual world who have touched our lives in many ways. The quality that has the capacity to
'touch the hearts of others' is referred to as humility.

Contrary to the popular belief, humility is far from being submissive. In fact a truly humble person
is very respectful of himself and others, yet, is very rm and gentle in expressing his opinion.
'Servant Leadership' a popular and emerging concept in modern leadership is completely based
on the leader's ability to be humble and lead from a space of 'serving others'. According to the
principles of servant leadership, leadership is never about ourselves but it is always about our
team and others.

Cheryl Bachelder, the CEO of Popeyes Lousiana Kitchen, US talks about how she and her team of
top leaders managed to revive a losing company through servant leadership and the practice of
humility. In 2007, when Cheryl took over as CEO, the company's stocks had sunk from a peak of

37
 $34 per share in 2002 to just $13 in 2007. Cheryl chose to 'serve' the people who mattered the
most – the frachise owners and treated them with respect. She heard out their concerns and got
her top team to actually serve them by resolving their issues and helping them be their best before
passing on the principles of 'servant leadership' down the line. Irrespective of her role and
position, she would reach out personally even to the smallest franchise owner and ensure that
they were happy. The average restaurant sales soon jumped and at present the company is
trading at $60 per share.

She said the tough part was to take off her mask of a CEO and acknowledge to herself and others
that she was just an ordinary human being with some strengths and weaknesses. 'Everyday I
would hold a mirror and ask, did I live up to my values today?', she says. She also added saying
that when we give dignity to human beings and be humble in our approach, they tend to perform
much better.

Humility is not a weakness as most of us would think. It is about being 'emotionally neutral'. A
person who is humble has the highest sense of self esteem and hence he does not consider
himself to be less than anyone nor does he consider another person to be superior than himself.
He is always aware of himself as being a pure spirit and relates to everyone at that level,
irrespective of their roles and positions in the society.

The ego is ever-ready to build a story around our exclusive special-ness. Whether it's about
worldly achievement or even service, pride comes in one avor. And our world, unfortunately,
encourages this.

Humility is less a matter of self-restraint and more a matter of self-esteem.The greater your sense
of self-worth, the easier it is to appreciate others, to praise them, and to encourage them.

Humility grants enormous power to us. Humility offers us complete freedom from the desire to
impress, be right, or get ahead. Frustrations and losses have less impact on a humble ego and a
humble person condently receives opportunity to grow, improve, and reject society's labels. A
humble life results in contentment, patience, forgiveness, and compassion.

In the Tao Te Ching, Lao Tzu talks about the power of humility in such a beautiful and profound
way:

“All streams flow to the sea because it is lower than they are.
Humility gives it its power.
If you want to govern the people, you must place yourself below them.
If you want to lead the people, you must learn how to follow them.”

Believe it or not, you don’t need to prove your worth to the world. You just need to embrace all
that you are and honor your beauty and perfection. By doing so, you will walk in Truth, and
your Light will shine brighter than it ever did. And that's when you will realize the power of
humility.

It is the virtue of humility that leads to surrender. In the 'Swarved', Sadguru Sadafal Deo ji
Maharaj describes the value of surrender and humility in attaining the light of wisdom and
experiencing God. He says,

आ समपण भु करे , आपा आप िमटाय | aatm smarpan prabh kare, aapa aap mitaay
एक आश भगवान की , अवर न मन कुछ आय || २३ || ek aash bhagwaan ki, auar ne man kuch aay

आप पूण िवशवास है , नाम करे सो होय | aap poorn vishvaas hai, naam kare so hoy
पर पु षारथ करत है , भु काश उर सोय|| २४ || par purushaarth karat hai, prabh parkaash ur soy

38
Which implies only when a student lets go of his ego and his sense of 'I' can he surrender at the
feet of the Almighty. A humble student only desires to attain God and is able to easily let go of all
other desires. He lives his life based on complete trust that whatever God does for him will be the
best. He is above the consciousness of 'doership' and experiences being combined to God. A
humble student who has surrendered himself to the Almighty is always successful in his spiritual
efforts.

Here are some distinct qualities & behavioural traits associated with the virtue of
humility –

A humble person ~

Ÿ Understands that true success requires other people's help and encouragement.
Ÿ They will give credit for success to another person at their own expense in order to build the
other person's self-condence.
Ÿ Openly acknowledges their faults and weaknesses with the intention to help boost other
people's self-condence and self-esteem. In other words, they lower themselves in order to lift
others.
Ÿ Recognizes their talents and strengths as gifts that they openly acknowledge and accept
without the need to aunt them.
Ÿ Tends to dig deeper into what makes each person unique and special. As such they are readily
able to recognize the beauty and the potential that exists within each individual.
Ÿ Recognizes that the strengths and the skills they have developed over a lifetime are a direct
result of support that they have received from other people.
Ÿ Is always incredibly encouraging of others. No matter what mistakes or errors people make,
they are always quick to acknowledge the positive takeaways of every situation.

39
 Humility ------------ a Subtle yet Powerful Inuential Force

Humility might not typically be the powerful force one might initially think of when it comes to
inuencing other people. It's certainly not something that has an immediate impact. However,
when practiced over time it will progressively and covertly begin to win you favor in other
people's eyes.

Behind the scenes humility works in a very subtle way that slowly magnetizes people toward you.
It does this because it wins people's trust, honor and respect. And those whom we trust,
honor and respect will always have the greatest inuence over our lives.

Sadguru Swatantra Deo ji

Maharaj,

Another wonderful living example of humility is that of Sadguru Swatantra Deo ji Maharaj,
the present head of the Vihangam Yoga Sansthan. Through his humble and loving presence,
Sadguru has managed to lead a huge team of disciples, householders and professionals
associated with the Vihangam Yoga Sansthan, which is a unique and voluntary spiritual
organization having a presence in over 30 countries in the world. Despite language barriers and
cultural differences it is the humility and the power of true love of Sadguru himself that have
attracted and continue to draw people from all over the world to this organization. It is Sadguru's
pure drishti of love that melts the ego of even the most seasoned professionals and inspires them
to surrender to the cause of world service.

Humility is thus, undoubtedly the sign of pure and true love. A love that is eternal. As Sadguru
Sadafal Deo ji rightly said in the 'Swarved',

णे चढ़े ण ऊतरे , यह तो ेम न होय |

ेम िनर र लगन है , िनिशिदन सहज समोय||

shane chadhe shan utre, yeh to prem ne hoy

prem niranter lagan hai, nishidin shaj smoay

Contributed by Vihangam Light Editorial Team.

40
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