What Are Hindu Mantras?

In Hindu tradition, mantras are sacred utterances or sounds believed to have spiritual power. As one temple guide explains, “A Mantra is a sacred utterance, a numinous sound, believed by practitioners to have psychological and spiritual powers”. The Sanskrit word mantra itself comes from man (“mind” or “to think”) plus tra (“tool”), literally meaning “instrument of thought”. In practice, chanting a mantra quietly or aloud helps to focus the mind. Traditional practices include japa, the repetition of a mantra up to 108 times using a mala (prayer beads). This simple form of meditation, which involves “repeating a calming word, thought or phrase” to keep away distracting thoughts accessible to anyone. Over time, my father taught me that even brief moments of mantra meditation could bring me back to the present and soothe anxiety. And it actually works really well. I’ll try to teach you some that I learned.

Key Mantras and Their Meanings

Several Hindu mantras are especially dear to me, each carrying a deep meaning and personal resonance. Here are a few I grew up with:

Om (ॐ)

The primordial sound and the “Pranava Mantra.” Om is considered the foundational syllable of the universe in Hindu thought. Before all existence, there was a silent void, and then came the cosmic vibration Om. Chanting “Om” is said to align us with the oneness of existence; it is prefixed to many prayers and mantras as a reminder of unity. I remember my dad beginning each meditation session that he put us through with a prolonged “Ooooom,” which took some adjusting to.

Also Read » How To Make the Most of Om (Aum) Chanting

Gayatri Mantra (गायत्री मंत्र)

A powerful Vedic hymn to the Sun (Savitr), traditionally chanted at dawn and dusk. The Gayatri Mantra embodies deep wisdom: as one yogi notes, it “embodies the collective wisdom of the entire Vedic revelation”. The words (roughly) mean “We meditate on that excellent glory of the divine light,” calling the inner sun of intellect to awaken and guide us. I think I only did this once with Dad. I called him up to confirm, and yes, he still does it, but not that much anymore.

Om Namah Shivaya (ॐ नमः शिवाय)

A five-syllable mantra central to Shaivism. Literally, it means “I bow to Shiva, the auspicious one”. Shiva is not only a deity but also represents the inner Self; thus this chant is sometimes interpreted as “I bow to my own higher self.” The syllables na, ma, śi, vā, ya correspond to the five elements (earth, water, fire, air, ether), so the chant is said to “filter” our body and mind through Shiva’s purified essence. My father would chant this mantra on evening walks, and I remember he actually painted a picture of Shaiva that I still have in my room. I thought he looked like an Avatar because of his blue skin when I was younger.

Mahamrityunjaya Mantra (महामृत्युंजय मंत्र)

Known as the “great death-conquering mantra,” this verse addresses Shiva in his form as Tryambaka (“Three-Eyed One”). It translates roughly as “We worship the fragrant, life-enhancing Lord Tryambaka. May He liberate us from death for the sake of immortality.” Hindus regard it as a healing prayer that bestows longevity and strength.

Through these chants, they can carry meaning, intention, and even healing. Even without fully understanding the Sanskrit, as I still don’t really know everything, however, the vibrations definitely gave me a sense of focus. I tend to still use some in my routines: quietly repeating Om Namah Shivaya during exam nerves, or feeling enveloped by peace while humming Om. Over time, I noticed that this practice seemed to ease my racing thoughts. Try it for yourself, just search a mantra on YouTube and listen to it, and maybe try to sing along, because as much as I can say it works, you probably won’t believe me until you try it for yourself, and if you have read this far, perhaps you can give it a try?

Mantras in Modern Mental Health Practice

Today, many mental health practitioners incorporate mindfulness and even spiritual grounding into care. Psychiatric nurses, therapists, and doctors increasingly recognize the value of these age-old practices. In fact, panelists at an American Psychiatric Association symposium emphasized that a clinician’s own meditation practice is a crucial first step to integrate mindfulness into therapy.

Nursing educators similarly stress the importance of spiritual self-care and mindfulness. For example, psychiatric nurse Stephanie Wynn advises nurses to cultivate their own spiritual wellness (through practices like meditation, prayer, or mindful walking) because it strengthens empathy and resilience. By tending to their inner lives, practitioners are better able to “sit with” suffering and guide patients compassionately, rather than becoming overwhelmed themselves. In clinical settings, even secular programs like Mindfulness-Based Stress Reduction (MBSR) draw on these roots: decades of research show MBSR significantly improves depression and anxiety symptoms.

For those pursuing careers in mental health, this holistic shift is reshaping professional education itself. Advanced nursing programs, too, are increasingly integrating mind-body approaches into their curricula. Take, for example, online PMHNP (Psychiatric-Mental Health Nurse Practitioner) programs, which now emphasize holistic care skills—including mindfulness techniques and cultural sensitivity—alongside traditional clinical training. These programs prepare psychiatric nurses to blend scientific therapy models with respect for patients’ spiritual practices. In practice, a PMHNP might sit quietly with a client to practice deep breathing or self-compassion meditation between more conventional therapy and medication management; the goal remains the same: relief of stress and a calmer mind.

Related » Sacred Christian Chants: Styles, Features, Benefits

Conclusion

Looking back, the sound of Hindu mantras was a bridge for my father to connect with me and teach me a valuable stress-relieving tool that he learned and wanted to pass on. As a child, it was a comforting family ritual; as an adult, it’s a personal tool for maintaining mental health.

Nowadays, neuroscience and psychology tell us that these ancient sounds have real effects: they alter brain waves, lower blood pressure, and ease our emotional burdens.

This blending of tradition and science gives me confidence in my Dad. Mantras aren’t just spiritual poetry; they are tools of the mind to help with meditation. When I chant or listen, I’m tapping into both cultural memory and a proven way to foster calm. It’s a reminder that even in today’s world, the simple act of repeating a sound can connect us to something larger and to a quieter, more centered self.

The post Growing Up with Hindu Mantras appeared first on Complete Wellbeing.

The spiritual marketplace is populated with easy answers that are digestible, actionable, soothing. A guru who promises enlightenment in ten steps will fill stadiums while someone who suggests that your quest requires dismantling everything you think you know about yourself will speak to nearly empty rooms. Most people aren’t really seeking truth; they’re seeking better coping mechanisms.

What We’re Really After

Existence can be brutal, so there’s nothing wrong with wanting relief from life’s difficulties. The problem is that we are not honest about what we’re actually doing. When most people say they want spiritual wisdom, what they usually mean is that they want their current life to feel more bearable. It’s like an itch they want to scratch.

No wonder so many fake teachers succeed so effortlessly. They understand exactly what the “market” demands. They offer the appearance of profundity without requiring you to sacrifice anything real. These fake gurus and godmen provide frameworks that feel transformative while leaving your fundamental assumptions untouched. They give you new language for the same old patterns. What happens is that we end up mistaking rigid adherence to spiritual concepts for actual understanding. Like the second monk in the Zen parable of crossing the river, we carry our ideas about enlightenment long after the moment for genuine action and reflection has passed.

The Pattern of Avoidance

To understand our pattern of avoidance, let’s look at how we tend to approach uncomfortable truths in other areas of life. When confronted with evidence that challenges our political beliefs, our lifestyle choices, or our self-image, our first instinct is defensiveness instead of curiosity. We look for ways to dismiss the information, to find flaws in the messenger, to retreat back to what we already believed.

The same pattern is in play when we encounter anything that threatens our carefully constructed sense of who we are. We shop for wisdom that confirms our existing worldview. We seek teachers who make us feel special rather than those who strip away our illusions. We want techniques that enhance our current identity, not approaches that question whether that identity was ever real to begin with.

Face it: most spiritual seeking is sophisticated avoidance. We use meditation to feel calmer, not to discover what lies beneath the need for calm. We read philosophy to sound intelligent, not to have our so-called intelligence dismantled. We join communities to feel connected, not to examine what creates the sense of separation in the first place.

What Real Inquiry Actually Demands

True inquiry requires letting go of your comfort zones entirely. It demands that you ask the tough questions, aware that you may never find satisfying answers to them.

Thus, your true quest will begin only when you start suspecting that the very foundation of how you understand yourself might be constructed from assumptions you’ve never examined. This quest comes with no guarantee that what you discover will make you happier, or better off in any way.

This is why authentic wisdom often remains hidden in plain sight. People who have gone deepest tend to be the least interested in convincing others to follow them. They understand that the appetite for genuine inquiry is rare. When they do speak, they can’t package, sell, or guarantee what they point toward. They won’t promise their teachings will improve your life or bring you success.

Instead, they might suggest that everything you think you know about yourself, your problems, and your goals is worth questioning. They offer no path to follow, while pointing out that the very ‘you’ who wants to follow the path might not exist in the way you imagine. This may sound disheartening, but it is the way to free your heart. It’s brutal in its honesty and cuts through the falseness in you like a laser beam.

A Gentle Beginning

If something in you is stirred by the possibility of genuine inquiry, start small. Notice when you dismiss ideas that make you uncomfortable. Pay attention to the stories you tell yourself about why certain people are wrong or why certain approaches won’t work for you.

Ask yourself what you’re actually looking for when you seek wisdom. Are you hoping to fix something, enhance something, or are you curious about what lies beneath the whole framework of problems and solutions?

Deep and meaningful questions will arise the moment you become seriously interested in knowing the truth:

If happiness must be pursued, who in me is doing the chasing?
What if the self I’m trying to perfect is only a bundle of unexamined assumptions?
If I stop clinging to my goals and fears, what remains of me?
Without the story of “me,” who exactly has the problem?

You don’t need special training to begin. You just need to be willing to sit with not knowing, even when it’s uncomfortable. Especially when it’s uncomfortable.

Also read » Authentic Spirituality in the Age of Decadence

The post What It Really Means to Seek Wisdom (And Why Most of Us Avoid It) appeared first on Complete Wellbeing.

Today, I wish to share with you a profound truth that modern medicine is beginning to understand: the act of forgiveness has the power to heal not just our relationships, but our very bodies. When we hold onto anger and resentment, we poison ourselves. When we choose to forgive, we set ourselves free, and in that freedom, healing begins.

Let me tell you some stories that will illuminate this beautiful truth…

The Secret to Positive Living Through Forgiveness

In a moving piece titled “Forgive, Forget and Live,” Norman Vincent Peale tells us about a remarkable man who discovered the secret to positive living. This man had embraced St. Paul’s profound words as his life’s guiding principle: “Forgetting those things which are behind, and reaching forth unto those things which are before, I press toward the mark for the prize of the high calling of God…”

The Medical Connection: How Resentment Makes You Sick

When we hold onto unforgiving thoughts and nurse old wounds, we invite illness into our lives. Research conducted in New York showed that seven out of ten patients seeking medical help carried some form of bitterness in their hearts. After studying their medical records, a respected doctor observed: “Bitter feelings and old grudges frequently make people ill. The medicine of forgiveness often works better than many prescriptions.”

There exists a dreadful condition we might call ‘grudgitis,’ a sickness that can even prove fatal when someone harbors deep hatred for years. The lesson is clear: forgiveness is not merely the moral choice, it is also the path to wellness!

Why Inner Peace Requires Forgiveness

Our conscience will never grant us true peace when it remains burdened, and it stays troubled until we release the anger and bitterness that prevents us from forgiving.

As George Shinn wisely notes: “What we give out comes back to us. When we give hatred, hatred returns; when we give love, love flows back to us!”

To find inner peace, there is only one way. We must free ourselves from anger and resentment, learn to release hatred, and embrace the practice of forgiveness.

The Devastating Effects of Holding Grudges on Mental Health

Mental health professionals tell us that people who refuse to forgive often see their lives take a dramatic turn for the worse. They become bitter and drown in self-pity. Some grow passive, tired, and lose interest in life. They avoid positive, supportive people and trap themselves in loneliness and isolation. Sadly, some turn to alcohol for comfort. Others find temporary relief in smoking. This begins their downward journey.

The reality is this that when you cannot forgive and move on, you suffer physically and emotionally. What form this suffering takes is unpredictable.

Real-Life Stories: When Unforgiveness Becomes Physical Disease

I know of a divorced woman who struggled to forgive her former husband. She developed a cancerous tumor that required surgery. She firmly believed that her emotional pain and resentment had played a role in her illness.

A Christian minister who had always enjoyed good health suddenly fell seriously ill and was hospitalized. Doctors discovered two large, infected growths causing him intense pain. Emergency surgery was needed to remove them. The minister was certain these growths resulted from the grudge and bitterness he carried toward two men he couldn’t forgive. There seemed no other explanation!

While surgery removed the physical growths, he became determined to remove the ‘growths’ of hatred from his spirit. He chose to cultivate love and forgiveness toward those he had resented for so long.

Related » Why You Should Let go of Your Resentments and Embrace Forgiveness

How Anger Accelerates Aging and Controls Your Life

Medical professionals tell us that anger speeds up the aging process. Anger is a natural human response, and it remains healthy when we don’t let it linger and when it doesn’t harm others. But when we allow anger to settle in our hearts, it loses its natural quality and festers into a grudge. When we refuse to forgive others, we let our grudges take control of our lives.

A Revolutionary Cancer Treatment: The Power of Forgiveness and Love

I once read about a cancer specialist in New York who was highly respected in his profession. He begins treating every new patient with two unique sessions. The first he calls the Hour of Forgiveness. The second is the Hour of Love.

This physician believes that emotions play a crucial role in both causing and healing cancer. He therefore brings together all the patient’s close family members for these sessions. During the first session, the Hour of Forgiveness, each person speaks openly about any hurt or grievance involving the patient. Once these wounds are exposed, everyone is asked to forgive the patient completely and openly.

In the second session, the Hour of Love, all participants express their love and goodwill toward each other, especially the patient. The doctor is convinced that this beautiful process, forgiveness followed by love, creates the ideal environment for healing to take place!

Also read » The Let It Go Box: A Sacred Space for Your Healing

Conclusion: Your Choice for Health and Happiness

My dear friends, the message is clear: forgiveness is not a sign of weakness, but of wisdom. It is not something we do for others but a gift we give ourselves. When we choose to forgive, we choose health over sickness, peace over turmoil, and love over hatred.

The stories I have shared show us that our emotions have real power over our physical wellbeing. Medical science now confirms what spiritual wisdom has always taught: a heart filled with love heals faster than one poisoned by bitterness.

Today, I urge you to examine your own heart. Is there someone you need to forgive? Some old wound that needs healing? Remember, you do not forgive because the other person deserves it. You forgive because you deserve peace.

Take this step today. Release that burden you have been carrying. Choose forgiveness, choose healing, choose life. Your body, mind, and spirit will thank you for it. And in that act of letting go, you will discover what true freedom feels like.

As I always say: forgive, forget, and let love fill the space that hatred once occupied. This is the path to wholeness, this is the way to healing, this is the secret to a life well-lived.

Also read » Inspiring articles by Dada Vaswani

Editor’s Note: Observe the Moment of Calm on August 2^nd

On August 2^nd, as we celebrate Dada’s 107^th birthday, millions around the world will unite in a sacred moment of forgiveness. Though Dada moved on from his material existence in July 2018, his gentle teachings continue to touch hearts and transform lives across the globe.

This year, on Global Forgiveness Day, I invite you to be part of this beautiful and powerful movement. At 2 PM (your local time) on August 2^nd, wherever you are, pause for just two minutes. In those precious moments, open your heart to forgiveness. Think of someone you need to forgive, or someone from whom you seek forgiveness. Let it all go and let love replace any lingering bitterness.

These two minutes can change your life. When people around the world join together in forgiveness, we create waves of healing that touch every corner of our planet. Dada believed that such collective moments of love and compassion have the power to heal not just individuals, but humanity itself.

Will you join us? Set aside just 2 minutes on August 2^nd at 2 PM. Let this be your gift to yourself, to those you love, and to the world.

(This article was edited by Manoj Khatri)

The post Why You Should Give Up Your Grudges: Dada Vaswani on the Healing Power of Forgiveness appeared first on Complete Wellbeing.

The concept is beautifully simple. A drop box sits at the Mission Centre at Pune, waiting to receive our burdens. Anyone can insert a note, releasing whatever weighs them down. Didi Krishna dropped the very first note in the box and it carried Dada’s own words: “I Forgive All. I Love All.” What an apt beginning!

Taking the First Step

What moves me most about this initiative is how it captures the essence of Dada’s teaching about forgiveness. Forgiveness is not reserved for saints and sages, he would remind us. He said, “Forgiveness sets us free. It allows us to be freed from the grievances, penalties, and shackles of past mistakes. It heals the one who forgives—and the one who is forgiven.” Thus, forgiveness is a great way of putting the past behind you and the Let It Go Box makes this easy for everyone to do, no matter where they are on their life path.

Dada outlined four stages of forgiveness: hurt, hate, healing, and coming together. The box becomes a bridge between the first two stages and the last two. When we write down our pain and drop it into that sacred space, we’re taking the first step toward healing. We’re choosing to release rather than hold on.

Collective Healing

When we forgive, we don’t just heal ourselves—we also heal the world around us. Dada lived this truth—he saw the divine in everyone. And this wasn’t naive optimism; it was the hardest spiritual practice of all but Dada epitomized it.

What strikes me about this initiative is how it honors our need for privacy as well as our desire for connection. Every note, even if anonymous, helps release the person’s pain and allows it to become part of a powerful collective healing.

That is why the Let It Go Box represents something larger than individual healing. The peace that comes from forgiveness doesn’t stay contained within us—it ripples outward, touching everyone we encounter. The box is also a reminder that forgiveness can be contagious because when one person releases their burden, it inspires others around them to do the same.

A Living Legacy

The first Let It Go note with Dada’s loving words are a great reminder of how his teachings continue to heal hearts. The Let It Go Box isn’t just a memorial to his wisdom; it’s a living expression of his love. In his words, we should spring clean our minds, throwing out the “joy-killers” of resentment, envy, and malice. Maybe we can think of the Box like a spiritual recycling center—we deposit our negative emotions and, in return, we receive peace.

Dada used to say that when a thought of hatred enters the mind, we must stamp it out at once! Extinguish it! And replace it consciously with a thought of love and goodwill. The box provides a tangible way to do exactly this. Isn’t that wonderful?

Forgiveness is the noblest virtue, Dada believed. It’s also a choice we make every day—either to love or hate, to punish or pardon, to heal or hurt. Forgiveness and love are really two sides of the same coin. As Mahatma Gandhi said, and Dada wholeheartedly agreed, love is the strongest force in the world.

It takes incredible strength to surrender, to forgive, to love despite being hurt. Yet, this strength lies dormant in each of us, waiting to be awakened. The Let It Go box is a gentle nudge that reminds us to exercise our inner strength to always choose love over hatred and resentment.

I Invite You to Try the Let It Go Box

If you find yourself in Pune, I encourage you to visit the Sadhu Vaswani Mission and try the Let It Go Box. Write down whatever you need to release and then deposit it into the box. Allow Dada’s presence in that sacred space to remind you that forgiveness is possible, that healing is your birthright, and that love is your true nature.

If you’re not in Pune or can’t visit the SVM center, you can still participate in this healing because the Let It Go Box is as much a state of mind as it is a physical space. Right now, as you are reading this, create your own mental surrender ritual. Think of that grudge you’ve been nursing. Consider the hurt that keeps throbbing within you. Now imagine what would it feel like to release that burden? You could write it down on a piece of paper and ceremonially set it free—burn it, bury it, or simply tear it up. The act of physical release often mirrors the inner letting go we seek. Just try it and you will come to see that only love is real. Hold onto it, and let everything else go.

The Let It Go Box is located at the Sadhu Vaswani Mission Centre in Pune and is open to all visitors. For more information about the Moment of Calm and other initiatives, visit sadhuvaswani.org.

Also read » Inspiring articles by Dada Vaswani

The post The Let It Go Box: A Sacred Space for Your Healing appeared first on Complete Wellbeing.

While physical health cares for the body and mental wellness tends to the mind, spiritual wellbeing nourishes the soul. Though all three are vital, spiritual wellness could arguably be considered the most essential.

Ironically, spiritual wellbeing receives less attention than the other two. Mental health awareness has grown significantly in recent years, and fitness culture continues to flourish. Yet spiritual wellness remains relatively niche and undervalued.

Here’s what we know: enhancing spiritual wellness is never a wasted effort. The journey may be challenging and require patience, but it’s always worthwhile. Fortunately, you don’t need an expensive retreat in the Himalayas to begin nourishing your soul. These simple practices can easily integrate into your daily routine.

Simple Ways to Nurture Your Spiritual Wellness

Spend Time in Nature

Urban environments offer many advantages, but cities rarely nurture the soul. The constant noise, rushing crowds, and endless traffic can drain our spiritual energy. Few experiences feel as soul-crushing as sitting trapped in a traffic jam.

While these urban realities are sometimes unavoidable, you can balance them by regularly seeking spaces that elevate your spirit. Time spent among trees, mountains, and wildlife helps us reconnect with life’s wonder. Even a weekly nature walk can provide what your soul craves.

Create a Sacred Home Environment

Finding your higher self feels easier on a yoga retreat or spiritual journey, but these experiences are often brief and infrequent. For lasting spiritual growth, transform your home into a soul-nurturing space.

There’s a profound difference between living in a cluttered, TV-dominated environment and creating a home designed for reflection. Soft lighting, plants, incense, and candles invite the contemplative atmosphere that spiritual wellness requires.

Related » How to Design Your Home for Happiness and Mental Wellbeing

Build a Spiritual Library

Spirituality encompasses vast wisdom, and while intuition and feeling guide us, we also need grounded understanding. The field has a rich history packed with valuable insights. Reading spiritual texts helps you move beyond surface-level understanding into deeper waters.

Thousands of spiritual books exist, but newcomers should start with foundational classics:

• Peace is Every Step by Thich Nhat Hanh
• Wherever You Go, There You Are by Jon Kabat-Zinn
• Lovingkindness by Sharon Salzberg
• Be As You Are by Ramana Maharshi

Some are more accessible than others. Purchase them, display them prominently, and read whichever resonates with you at the moment.

Establish a Daily Meditation Practice

Meditation is so beneficial that future generations may view it as essential as tooth brushing. This simple practice quiets the mind and deepens our understanding of ourselves and the world.

Starting requires minimal equipment: a quiet space, comfortable seating, and time. You can enhance your practice with turquoise and pyramid crystals or spiritual meditation music. As Abigail Parker at Earthly Soul explains, you can also use turquoise and pyramid crystals to deepen your meditation practice. Listening to music designed for spiritual meditation is also recommended.

Don’t worry if meditation feels difficult initially. Like any skill, it improves with practice. Commit to ten minutes daily, and within weeks, you’ll notice positive changes. Read How to Ease Into a Daily Routine of Meditation.

Explore Transformational Breathwork

Beyond meditation, transformational breathwork offers an intense but rewarding spiritual practice. While more challenging than meditation, the effects are immediately apparent.

YouTube offers guided breathwork sessions lasting 45-60 minutes. These leave your soul feeling significantly elevated. Consider journaling or meditating afterward, as your spirit will be open and receptive to deeper reflection.

Related » Thich Nhat Hanh Teaches How to Practice Conscious Breathing

Maintain a Gratitude Journal

Today’s spiritual poverty stems partly from our culture’s scarcity mindset. Consumer society constantly pushes us to want more: more money, friends, health, everything. This creates disappointment when we don’t achieve these goals (which often were unattainable from the start).

A gratitude journal shifts focus from what we lack to what we have. This simple practice takes minimal time but yields significant results. Just list three daily appreciations, such as:

• Sunshine
• Food in your refrigerator
• An upcoming visit with a friend

Serve Others

Modern society often encourages self-centeredness, but spiritual satisfaction comes from serving others. Volunteering benefits are well-documented, yet many people avoid it.

If you have free time, contact local charities about volunteer opportunities. Or you could try voluntourism. Short on time? Daily random acts of kindness can maintain spiritual wellness until you can commit more fully.

Practice Forgiveness

Life inevitably brings encounters with people who wrong us: former partners, colleagues, friends, or family members. These experiences sting, and rightfully so.

However, holding onto resentment eventually becomes negative energy we carry unnecessarily. This energy compromises spiritual joy. Learning to forgive others (even without their request) offers profound opportunities for healing and personal growth.

Embrace Compassion

Spiritually awakened individuals live with deep compassion, embodying spiritual values daily. You might measure someone’s spiritual development by their compassion level. It’s impossible to imagine the Dalai Lama responding rudely, even to someone who cuts him off in traffic.

Slow Down and Observe

Present-moment awareness forms the foundation of spiritual consciousness. This proves challenging for busy parents juggling full-time jobs and constant responsibilities.

Yet opportunities for observation always exist. When walking, notice simple details: trees swaying in the breeze, children playing, a full moon overhead. These moments bring wonder into everyday life.

Try Yoga

While yoga might appear purely physical, its spiritual roots run deep. This ancient practice, used for millennia, transcends mere stretching to balance spirit, mind, and body.

Attending classes offers additional benefits through teachers’ guidance and fellow practitioners’ wisdom. The communal aspect often enhances the spiritual journey.

Embrace Silence

Finally, practice periodic silence. We often feel compelled to speak continuously, but closing our mouths and simply observing can be equally valuable. Voluntary silence teaches us about the world in ways talking cannot.

Start with one hour of intentional silence if you’re new to this practice. For deeper exploration, consider a Vipassana retreat featuring ten days of complete silence.

A Journey Worth Taking

Spiritual wellness isn’t a destination but a continuous journey of growth and discovery. These twelve practices offer accessible entry points into a richer, more meaningful life. You don’t need to implement them all at once. Start with one or two that resonate most strongly, and gradually incorporate others as they feel natural.

Remember, the goal isn’t perfection but progress. Each small step toward spiritual wellness creates ripples that enhance every aspect of your life. As you nurture your soul alongside your body and mind, you’ll likely find that the “quiet desperation” Thoreau described transforms into quiet confidence and deep contentment.

The post 12 Simple Ways to Nurture Your Spiritual Wellness appeared first on Complete Wellbeing.

What Is Meditation, Really?

“In meditation, every form of search must come to an end.”

—J Krishnamurti

Meditation—the authentic kind that ancient Indian rishis (sages) were known for—isn’t about techniques or mantras. It is not a “discipline” or a “practice”. You don’t cultivate it. You don’t need anything special — a quiet room, a scented candle, or to sit cross-legged like a yogi. It doesn’t require effort. There are no instructions to follow.

You could meditate while sitting in a subway or near a water front—or you could be walking on a busy street. When you meditate, there’s no checklist, no end goal, and definitely no “right way” to do it.

That’s because meditation is about abiding in awareness—a kind of relaxed alertness that is free of methods, motives, and agendas. In meditation, you notice what’s happening, both within you and around you, without trying to control or change it. Thoughts come and go but you neither offer any resistance nor be swept away by them. There are no distractions because you’re not trying to focus or concentrate on anything in particular.

Related » Osho on Mantra Japa (Chanting)

Why Trance Is Not Meditation

Meditation is an unaltered state. Trance, on the other hand, is an altered state. Most popular meditation techniques put you into an altered state. For instance, when you follow a guided audio, you might be asked to picture a serene beach or focus intently on a soothing voice. This narrows your attention and helps you relax, often deeply. While this is wonderful for unwinding, or for a feeling peace, it’s only a kind of trance and not meditation. In trance, our awareness shrinks; we shut out the world around us, and our senses too.

Meditation, on the other hand, expands your awareness. It doesn’t aim to transport you elsewhere; it doesn’t help you numb your emotions or forget your problems. On the contrary, it’s about staying right here, fully aware of whatever is happening. In this sense, meditation is an inclusive phenomenon where you don’t block anything from your awareness: you are highly alert of everything and all your perceptions are heightened. You let go of your need to control or manipulate the present moment in any way.

Such awareness, such attention is expansive; it holds everything, from the noise in your head, your thoughts and feelings, to the sensations in your body, or even the sounds of life happening around you.

You Can’t Enforce Stillness or Silence

Many people erroneously belief that meditation is about “achieving” stillness or silence or even—and this is a big misconception—forcing your mind into a thoughtless state. Stillness can’t be enforced, but it arises spontaneously when you observe the movement of your thoughts without clinging to, or rejecting, them. The very awareness of the chattering mind begins to quieten it. Hence, silence is not a prerequisite for meditation; in fact, it is its flowering.

And when you’re aware, time seems to disappear. You’re left with a quiet spaciousness—the kind that makes all sounds, sensations, and experiences possible. At some point, you may realize that the mind-made identity, which you think of as your “self” takes a backseat. You are not this or that or the other—you simply are. There’s no center from which you see the world; there is simply spacious, inclusive awareness.

Related » Zazen: The art of just sitting

Why Meditate

According to J. Krishnamurti, we don’t meditate to achieve a specific state or to gain something—we meditate to understand the nature of the mind and to free ourselves from the limitations of thought.

As I said earlier, when you meditate, you observe without judgment or effort, allowing the movement of thoughts, emotions, and sensations to unfold without interference. This observation reveals the conditioning that drives our actions and reactions. You see, directly, how your mind is limited in its understanding and therefore forms only a contorted and fragmented view of the world instead of seeing the whole picture as it is. Such direct perception is the beginning of true freedom.

An Invitation to Meditate Without an Agenda

So, here’s an idea: try meditating without turning it into a project. Don’t approach it as a chore, or as a way to achieve some goal. Instead, let it be what it is—a chance to just be aware.

Sit in your room or on a park bench or even in a train; or walk around the block—it doesn’t matter. And then become alert, and observe the movement of your thoughts. Let go of the need to “do it right” because there’s no right or wrong way to do it. Simply give your full attention to the flow of life. Approach meditation not as a means to an end but as an the end in itself—an exploration of life in total awareness.

The post Meditation vs. Trance: Is There a Difference? appeared first on Complete Wellbeing.

If you wish to be happy, you too, must unclutter your ‘house’ — the house of your heart. You must throw out all the joy-killers, the negative thoughts of greed, ill will, jealousy, malice and envy. But throwing these out is not enough — you must also fill your mind with happy thoughts, thoughts of purity, prayer, sympathy, service and sacrifice, love and kindness, prosperity and peace, success and victory. You are a precious and unique being! Your life has a purpose and a meaning. How can you allow your life to be weighed down by joy-killers?

Become Light and Joyful

When your mind and heart are uncluttered, when they are filled with light, joy-giving thoughts, your spirit too, soars high! Science shows us that a magnetized piece of steel can lift up iron particles that weigh several times its weight; but if the same piece of steel is demagnetized, it cannot even lift so much as a feather’s weight. When you unclutter your mind and cleanse your thoughts, you are magnetizing your mind. You will find that confidence, hope and optimism fill your mind and you manifest success and happiness.

When your mind is filled with negative emotions, you become insecure and fearful. You are overcome by negative thought patterns; “I may fail,” or “I may lose my money,” or “People may laugh at me,” and so on. This kind of thinking weighs you down. You let opportunities and chances slip by; you are afraid to make bold moves; you begin to stagnate.

Nip Negativity in the Bud

When a thought of hatred enters your mind, stamp it out at once! Extinguish it – and replace it consciously with a thought of love and good-will. Fill your mind with positive thoughts! But remember, positive thoughts cannot dwell in a cluttered mind, any more than a delicate plant can thrive in a closed, dark jar in a dry and dusty corner. Therefore, begin to believe in God, in the goodness of the heart, in the beauty and the order of the vast universe. Believe in the eternal truths and values.

Deep within us, our subconscious is in touch with infinite beauty, wisdom and joy. It can bring great power, wealth and happiness, when we use it effectively. It is up to us to uncover the power of light and beauty. It can lift us from the depths of defeat and despair and allow us to experience health, happiness and harmony. It can heal our troubled mind and broken heart.

A simple way to encounter negative situations: repeat to yourself the mantra:

“This Too Shall Pass”

Allow your thoughts to turn to God, to dwell on His love and mercy. Such thoughts will help you to elevate your mind and energize your spirit. Do not dwell on the negative situation; but allow the love of God to flood your mind, to cleanse it of all negativism, to fill you with hope and faith and peace.

 Pessimism Is Self-Defeating

Pessimism degrades you and defeats you. Optimism, born out of the understanding that God’s Divine Plan is being worked out in your life, will set your mind at rest, and give you the courage and confidence to take on life’s challenges.

According to modern psychiatrists, our mind can be compared to a ‘thought factory’. It is right inside us, and we are the absolute master who controls everything about it. We are the owner, we are the supervisor, we are the worker, we are the security guard. We monitor all that goes into the factory — we produce everything that comes out of it.

What would you like to manufacture in your factory? Anxiety, worry, fear, envy, jealousy and ill- will? Or faith, love, optimism, courage and compassion? Will you pollute your inside and the environment outside with harmful effluents? Or would you produce ‘goods’ that everyone will benefit from?

The Takeaway

Spring clean the mind regularly to keep your ‘thought factory’ spick and span, in perfect production conditions! It will generate a great deal of wealth and happiness for you and everyone you come into contact with!

The post Dada Vaswani Explains How to Spring Clean the Mind appeared first on Complete Wellbeing.

Many times I have heard his thoughts and have remained silent. Once he asked me my opinion about him. I said only the truth. I said, in accumulating thoughts about God, he had lost God. Certainly, he appeared to be shocked.

Truth Is Not Contained in the Scriptures

Later he came again to question me further in this connection. Coming to me he said, “It is only by study and contemplation that truth can be attained. There is no other way. Knowledge, of course, is everything.”

How Many People Have This False Notion?

I ask only one question to all such people; I asked the same to him: What is study, and what thereby happens within you? Does a dimension of new vision take birth in you? Does consciousness rise to new heights and levels? Does any revolution take place in your  being? Do you become different from what you are now? Or do you remain the same with only a few more thoughts and bits of information becoming part of your memory?

Through study, only the memory is trained, and on the surface of the mind more dust of thought settles. Nothing more happens, nor can happen, through it. No change happens at the center through it: the consciousness remains the same, the dimensions of experience remain the same.

Related » Osho Tells a Story of Enlightenment

Can There Be Knowledge of the Unknowable?

To know something about truth and to know truth are two totally different things. ‘To know about truth’ pertains to intellect; ‘to know truth’ pertains to consciousness.

In order to know truth, a total awakening of consciousness — the absence of the unconscious — is essential. By training memory and so-called knowledge, this cannot happen.

What has not been known from oneself is not knowledge. The intellectual information about truth, the unknown truth, is only an appearance of knowledge. It is false and is an obstacle on the path of right-knowledge.

There is no path through the known for knowing what is in fact unknowable. It is totally new; it is such that it has never been known before. Hence, memory is not capable of delivering it, or even of recognizing it. Memory can deliver or recognize only that which has been known before. It is only a repetition of the known.

Also read » Osho Explains Why We Choose Misery Instead of Bliss

Want to Know the Truth? Empty Your Mind

But for the arrival of the new, the entirely new, the unknown and unfamiliar, the memory has to stand outside. The memory and all known thoughts will have to stand aside so that the new may be born, so that ‘what is’ may be known exactly as it is. All of man’s conceptions and prejudices have to stand aside for its arrival.

Only the mind devoid of thoughts, memories and conceptions is conscious, awakened. Only with an empty mind does the transformation at the center take place, and the door to truth opens up. Before this, everything is a mere wandering and a waste of life.

Excerpted from Seeds of Wisdom: 120 Letters by Osho | Courtesy: Osho International Foundation

The post Looking for the Truth? Empty Your Mind, says Osho appeared first on Complete Wellbeing.

1. The Sacred Power of Om
   • Attain Omniscience With Om Chanting
2. Chanting Om Fulfills Wishes and Grants Wisdom
3. How To Practice Om (Aum) Chanting for Maximum Benefit
4. Syllable Significance of Om (Aum)
5. Why Om Chanting Is Considered So Powerful
   • Frequency Resonance of Om (Aum)
6. Conclusion

“The goal which all Vedas declare, which all austerities aim at, and which all humans desire — when they live a life of continence… it is ‘Aum’. The syllable Aum is, indeed, Brahma and is the highest support. Whosoever knows this is adored in the World of Brahma.”
— Katha Upanishad

The Sacred Power of Om

The syllable Om, or Aum, is the most sacred syllable in Hinduism. Volumes have been written on its mystic significance.

Although the metaphysics of Aum, or Om, is elucidated exhaustively in the Vedas and Upanishads, different traditions like Buddhism, Jainism, Sikhism etc., have also indicated similar viewpoints.

Even Christianity has delved into the profound significance of Aum [we use the variants interchangably in this article] — though not directly. The following statement is more than suggestive:

“In the beginning was the word, and the word was with God, and the word was God — Amen [Aum].”

The very same meaning is reflected in the Maitri Upanishad: “Aum represents the primordial vibration of Universe — Aum is the Centre of the Universe.”

Further on similar lines, the Vedic scriptures state: “Aum is the knowledge and wisdom of those who know God, since it is God.”

Attain Omniscience With Om Chanting

Patanjali observed: “Om is the seed of omniscience.”

How to arrive at omniscience, you may well ask. As the Chandogya Upanishad says, one should meditate on the syllable, Om, to come to omniscience. With Om, we are united with all; this is why it is omnipresent as well.

The Chandogya Upanishad further states that, speech [vak] and life force [prana] are joined together in syllable, Aum. Prana is the Universal Life Force, incarnated in every living being; it, therefore, supports all living organisms. In other words, Aum is more than sound. It is Nada Brahma. It is life itself and, hence, omnipotent.

Chanting Om Fulfills Wishes and Grants Wisdom

Meditating on Aum is a guarantor of our wishes being fulfilled. Aum is also the fount of wisdom, because we will not desire trivial or harmful things through its use. Aum illuminates us and dispels our illusory desires. This is also the power of Aum. This is reason enough why the Mandukya Upanishad states with complete authority: “Dismiss other utterances, all other japas and mantras.” Why? Because, only Aum is our bridge to immortality!

The Bhagavad Gita mirrors Aum as the central element in Lord Krishna’s exposition of spiritual life and practice. Lord Krishna said: “He who is engaged in the practice of concentration and uttering the syllable ‘Aum, the Brahma,’ remembers Me and attains the supreme goal — i.e., reach the highest state of ‘stateless’ eternity.”

Aum is not merely a word, but an intonation. It is made up of three Sanskrit letters aa [A], au [U], and ma [M]. When combined together, it results in Aum, which is believed to be the basic sound of the Universe. It is a prayer in itself.

How To Practice Om Chanting for Maximum Benefit

Here’s how you may practice Om chanting to derive the maximum benefit for your body, mind and spirit:

Step1

Keep the body erect, by holding the chest, the neck and the head in an upright posture

Step 2

Place all the organs of perception, action and mind in your heart [ i.e., the self; the core of being, and not physical heart]

Step 3

Cross all the streams of samsara [society] in the ferry boat of prana — this is perfect alignment

Step 4

Chant Aum by feeling the resonance of “A” in the abdomen, “U” in the chest, and “M” vibration in the head

Step 5

After the syllable, there is silence beyond thinking, i.e., the ineffable spirit of consciousness.

Repeat after a mindful pause.

Syllable Significance of Om (Aum)

The syllable, Aum, may be represented in the following manner:

For vibration

A – abdomen, U – chest, M – head

For experience

A – waking, U – dreaming, M – deep sleep

For mind

A – conscious, U – subconscious, M – unconscious

For quality/virtue

A – tamas [inertia], U – rajas [activity], M – sattva [essence]

For existence

A – Brahma, U – Vishnu, M – Shiva
[Creative], [Sustaining], [Destructive]

For time

A – present, U – past, M – future

Why Om Chanting Is Considered So Powerful

It may be emphasized that the assessment of the wholesome goodness of Aum is based on the following grounds:

1. The scriptures have elaborately proclaimed the pronunciation of Aum as realization of vibrations within abdomen, chest and head. In the abdomen, we can infer a large cavity. As a result, very low frequency sound vibrations are conjectured as resonating vibrations to be experienced
2. Aum is the basic (primordial) sound produced upon the origination of the Universe. Since this involves very large objects, the nada should consist of low frequency components
3. Electroencephalograph [EEG] studies of Aum chanting brain wave frequency analysis have revealed the good, harmonious effects of low frequencies [<100Hz, including infrasound <20Hz] on human subjects.

In like manner, the practice of Aum chanting and its brain frequency synchronization has lead to the following:

• High insight
• Out-of-body experience
• Increased mental abilities and IQ
• Deep sleep
• Meditation.

Frequency Resonance of Om (Aum)

Studies have suggested that the external constant frequency synchronization through other means is less helpful than meditation, which naturally generates the required frequencies determined by the individual’s physiology.

There are three aspects that have emerged from scientific studies:

The audible range for human beings is 20Hz-20KHz. But, what we know from the study of musical sound is that the sounds we encounter in routine settings have a range starting from just below the mandra saptak, or lower octave [256-512Hz] to the tar saptak, or high octave [1024-2048Hz]. However, the chanting of Aum requires very low frequencies – i.e., below 100Hz with some components of infrasound.

This requires a mean to assess the pronunciation of Aum, since it is a combination tone. One study attempted to find out frequency components by using frequency analysis [FFT: Fast-Fourier-Transform]. The recorded sound of Aum of a person, thereafter, was fed to a cathode ray oscilloscope to observe the wave form. The result showed component frequencies well below 100Hz. This may be regarded as the meditative state of that person. The analysis led to different results for different persons. Inference: it is the individual’s characteristics that determine a particular outcome.

Related » Morning Mantras (Chants) to Awaken the Power Within

Conclusion

In conclusion, it is proposed that for proper chanting of — i.e., to generate proper feeling of vibrations — one may follow a procedure that brings a natural proper posture and mental state, along with the harmonious chanting of the word, Aum, or Om. This way you will make the most of Om chanting.

This is an updated version of the article that first appeared in the January 2007 issue of Complete Wellbeing magazine

The post How To Make the Most of Om (Aum) Chanting appeared first on Complete Wellbeing.

Despite this, most participants find that the stringent requirements for silence and solitude are not as challenging as they appear from the outside. However, a little planning and preparation is highly recommended for first-timers, as I discovered myself.

The following tips will go a long way in preparing you physically and mentally before you begin your 10-day silent Vipassana retreat.

10-day Vipassana Meditation Retreat: 4 tips for First-Timers

Tip 1: Prepare to sit for long hours

Right from the first day, you’re required to sit cross-legged on the floor. Although you can use a meditation cushion or folded blanket for support, this can still be quite challenging if you’re not used to the practice. On most days, you will be seated for up to 10 – 11 hours [with breaks in between], and certain meditation sessions also restrict any bodily movement until the session concludes.

But don’t let this put you off or give you second thoughts. If your concerns stem from an underlying ailment, simply make sure to mention your health condition in the application form. At the Markal centre, Pune, where I did my Vipassana course, chairs were made available to all participants who had done so. The rest of us had to sit on the floor, no matter how much we griped about the pain to our teachers.

The human body is more resilient than we realise and you will adapt fairly quickly to the practice. Yes, some aches and pains may surface if you have no prior practise, but Vipassana retreats wouldn’t be popular if they were as easy as checking into a Holiday Inn. Aside from having to stay in that seated position, you won’t be sleeping on a soft comfy bed, but on a thin mattress on a hard surface. This can be a hard shift for most of us, but the challenge can still be rewarding if you prepare mentally and physically for it.

So, how exactly do you prepare to sit for long hours?

Practice—that’s the long and the short of it. In order to prepare your body for all the sitting, start practising cross-legged sitting at least a month before your course begins. Use cushions and blankets and try different sitting positions like vajrasana or sukhasana to figure which one works best for you—in terms of both comfort and duration. If you have a meditation chair or cushions, check with the centre whether it’s okay for you to carry them along to use during your course.

Related » Tools and props to facilitate meditation

Tip 2: Start having lighter dinners

From personal experience, this one’s harder to endure than any physical challenge—but only if you don’t prepare for it. During the course, you are served breakfast at 6.30am, lunch at 11am and tea at 5pm, along with a light snack [rice puffs in my case]. Here’s the shocker—there’s no dinner.

If you’re used to having heavy dinners, it’s imperative that you start eating light at least a week before your course, if not earlier. As someone who has always enjoyed a hearty dinner, this could have been a challenge. Fortunately for me, I had already made the transition to eating lighter dinners a couple of months before the course. If not for that preparation, I would have struggled to adapt to the ‘no dinner’ schedule.

If you simply can’t skip dinner or are on medications that require you to have dinner, make it clear in the application form and the centre will make special provisions for your meals.

You will be expected to go to bed by about 9.30-10pm, which again can be tough if you’re not used to it. If you don’t make an effort to sleep early, you’ll regret it later as those hunger pangs invariably start to surface.

These timings are actually part of a healthy daily routine and the disciplined structure also extends to other practices in the day.

Tip 3: Read the rules and stick to them

The 10-day course is well-structured and practical. Although some rules may seem extreme to you, they’re all there for good reason. If you can accept and respect the rules, you’ll reap plenty of rewards. As the course progresses, you will gradually settle into the routine, making each successive day easier than the last. With approachable instructors, you don’t just learn more, but can also get help in addressing any concerns or doubts that you might have.

Mind you, the retreat is not at Guantanamo Bay, so don’t expect enforcement authorities to coerce you into complying with the rules. You need to do so out of your own discretion because it’s for your good.

During my course I noticed some people talking to each other, slipping fruit into their pockets to snack on later, and keeping cell phones with them to use in private. If you’re already planning on breaking the rules, perhaps a 10-day silent vipassana retreat is not for you.

Tip 4: What to pack and bring to the Vipassana retreat

As with any travel, clothing is your most essential requirement. Carry comfortable and modest clothing, as most vipassana centres have restrictions on shorts or sleeveless attire. The Markal centre that I visited had a laundry service, but that’s not necessarily the case everywhere. Find out before you head to the retreat and if necessary be prepared to do your own laundry or make sure to carry enough clothing for the 10 days.

Footwear isn’t really a big concern, but for your convenience carry slip-ons to make it easier to remove footwear before entering the dhamma hall and dining areas.

In addition to clothing, remember to carry a water bottle or flask, as drinking water may not be available in all accommodations and you’ll have to walk back to the dining hall [which is usually located at some distance from the residence quarters] every time you need water.

Medications and toiletries may not be available in the vicinity of the retreat, so make sure to carry them too. It would be a good idea to pack a pillow or pillow covers and some bed sheets or blankets if required. As you will have to deposit your phone at the registration office of the centre, it would be wise to carry a small alarm clock with you.

Summing Up — It’s Challenging, But It’s Worth It

The 10-day Vipassana retreat may seem demanding but it’s all a matter of giving up on a few habitual conveniences and enduring the silence. Staying with your thoughts for hours together and observing your body’s reactions can be tough. But such heightened awareness brings with it the wonderful reward of connecting you with your “self”. Take my word for it: the challenge is worth it!

This is an updated version of the article. It was first published on 10^th September 2019.

The post First Time on the 10-Day Vipassana Meditation Retreat? These Tips Will Help appeared first on Complete Wellbeing.