Bhagvad Gita’s Guide to Mindfulness
 

By Dr. Panchajanya Paul, MD
 

Mindfulness is a state of consciousness where one is non-judgmental, open-minded and present-centered. Thoughts, feelings, and experiences are acknowledged and accepted as they are. The value of mindfulness has been recognized since the ancient times. Mindfulness is practiced in some shape or form in all religions and traditions. Various Mindfulness techniques are described in Buddhist scriptures like- the Dhyana-Sutra, The Dhammapada, The Sutta-Nipâta; and Hindu scriptures like Upanishads, Patanjali’s Yoga-sutras, and Bhagvad Gita. Although the technique and practices may differ depending on the texts, the core principles remain the same: “The control of the mind to alleviate sufferings and to attain bliss”. It’s succinctly stated in Bhagvad Gita 6.5-6.6, as translated by Swami Prabhupada:

“A man must elevate himself by his own mind, not degrade himself. The mind is the friend of the conditioned soul, and his enemy as well. For him, who has conquered the mind, the mind is the best of friends; but for one who has failed to do so; his very mind will be the greatest enemy”.

Mindfulness has been practiced in the east for around 3,000. It was first introduced to the West by Jon Kabat-Zinn, who used it in the University of Massachusetts Medical School to relieve stress and pain. Since then, the mindfulness movement has grown immensely and had entered the main-stream. It is being used in schools, prisons, hospitals as well as in law, business, and education. For example, Tim Ryan, the author of ‘A Mindful Nation’ received a 1 million dollar federal grant to teach mindfulness in Ohio’s schools. Mindfulness has become part of many psychotherapy programs like Mindfulness Based Stress Reduction (MBSR), Mindfulness Based Cognitive Therapy (MBCT), Acceptance and Commitment Therapy (ACT), and Dialectical Behavioral therapy (DBT). Mindfulness is good for the mind, brain and the body. Physical benefits of mindfulness include improved heart and lung function, regulation of blood pressure, relief of pain and acid reflux, and improved digestion. Psychological benefits of mindfulness include improved sleep, mood, well-being, trauma-recovery; and reduced stress, anxiety, obsession, addiction, and suicidality. In addition, mindfulness increases empathy and understanding, of the self and surroundings. It improves satisfaction and makes us happier at whatever we do. It makes us a better – person, spouse, parent, child, sibling, colleague, neighbor and a world citizen.

Mindfulness can be achieved through formal guided practices like meditation or informally by following its principles. Bhagvad Gita provides both the principle and practice of mindfulness. Gita is a dialogue between SriKrishna and Arjuna, embedded in the Bhishma Parva of the epic Mahabharata. Like the ancient epics of Homer ‘Iliad and Odyssey’, the Mahabharata was rendered in oral tradition, and the period of origin is unresolved. The authorship has been ascribed to ‘Vyasa’. Buddhist literature has references to Vedas and similarities to Upanishads. There is no mention of Gita in early Upanishads and Buddhist texts. This suggest that the form of Gita we have today was finalized after the Upanishads (600 BCE), and Buddha (500 BCE). Gita consists of 700 verses, arranged in 18 chapters. The chapter six of Gita, also called ‘Dhayana Yoga’ or the ‘Yoga of Meditation’ explains the philosophy and practice of meditation. Gita has many passages relevant to Mindfulness. It will enlighten those seeking a higher level of consciousness through mindfulness. Gita can also be instructive to those who want mindfulness for the health benefits, and don’t want any religion or spirituality. Those familiar with the Vedas and the Upanishads will recognize similar allegory, sublimity and poetry in Gita. The abstract and open themes make the text eternal and enduring. It allows diverse people to reflect on them and receive the guidance they seek. Bhagvad Gita’s messages have inspired world citizens like Henry Thoreau, Robert Oppenheimer, Ralph Emerson, Carl Jung, Herman Hesse, and others. Sir Edwin Arnold, who translated Gita into English, called it: ‘The Song Celestial’. Aldous Huxley commented: “The Bhagavad-Gita is the most systematic statement of spiritual evolution of endowing value to mankind. It is one of the most clear and comprehensive summaries of perennial philosophy ever revealed; hence its enduring value is subject not only to India but to all of humanity."


Mindfulness is pervasive throughout Gita, more so in Chapter 6. Following are some of the passages from Gita which emphasizes its principle and practice:

Mindfulness Practice as per Gita: Chapter 6.11-6.19; as translated by Sir Edwin Arnold,

“Sequestered should he sit, Steadfastly meditating, solitary, His thoughts controlled, his passions laid away, Quit of belongings. In a fair, still spot Having his fixed abode, - not too much raised, Nor yet too low, - let him abide, his goods A cloth, a deerskin, and the Kusa-grass. There, setting hard his mind upon The One, Restraining heart and senses, silent, calm, Let him accomplish Yoga, and achieve Pureness of soul, holding immovable Body and neck and head, his gaze absorbed Upon his nose-end,2 rapt from all around, Tranquil in spirit, free of fear, intent Upon his Brahmacharya vow, devout, Musing on Me, lost in the thought of Me. That Yojin, so devoted, so controlled, Comes to the peace beyond, - My peace, the peace Of high Nirvana! But for earthly needs Religion is not his who too much fasts Or too much feasts, nor his who sleeps away An idle mind; nor his who wears to waste His strength in vigils. Nay, Arjuna! call That the true piety which most removes Earth-aches and ills, where one is moderate In eating and in resting, and in sport; Measured in wish and act; sleeping betimes, Walking betimes for duty.”


Here are the steps of mindfulness-meditation as per Gita. One should sit in a clean and quiet place. The seat should neither be too high nor too low. Gita suggests using Kusa grass, deer skin, and a cloth, one over the other. For most, these items are unavailable, and but they may not be necessary. The idea is to site on a comfortable surface neither be too soft nor too hard. The environment should be peaceful, and not distracting. Then focus the mind to one point. Try to restrain from thinking here and there. The goal is to detoxify the mind, as a method of self-purification. Keep a vertical posture with the body, head and neck kept erect. In this posture, the cerebrospinal fluid can freely flow all over the body through the nerves and brain. This will also allow easy and efficient breathing. Focus on the tip of the nose and feel the life force (qi,chi,dhi ) going in and out of the body with each breath. As the mind calms down in meditation, the eye-balls will become steady and one may close them. The mind is at peace without any conflict. The mind is said to be serene and calm like a rippleless lake. There is no fear in the heart of Yogi. He is untouched by lust and malice; pure as a baby in thought, word and deed. The Yogi eats in moderation. Over eating will make one a dullard; and under-eating week. Similarly, sleep in moderation; too much sleep will make one sloth and too little sleep make one tired. In one who achieves moderation in eating and sleeping, and is temperate in action, Yoga becomes the destroyer of pain. Research has validated this. Yoga and Mindfulness are now frequently used in hospitals and clinics for pain-relief. The focused mind is able to resist the temptations and distractions. It is like a lamb sheltered from the wind burning steadfastly without flicker. At this point, the mind transcends self and attains a higher level of consciousness. We find many parallels between Bhagvad Gita and the ideas of Stoic philosophers. Both emphasized the supremacy of mind over the material. Seneca ( 4BC-AD65) , the Roman statesman, said : “For what prevents us from saying that the happy life is to have a mind that is free, lofty, fearless and steadfast - a mind that is placed beyond the reach of fear, beyond the reach of desire, that counts virtue the only good, baseness the only evil, and all else but a worthless mass of things, which come and go without increasing or diminishing the highest good, and neither subtract any part from the happy life nor add any part to it? A man thus grounded must, whether he wills or not, necessarily be attended by constant cheerfulness and a joy that is deep and issues from deep within, since he finds delight in his own resources, and desires no joys greater than his inner joys.”



Mindfulness Principle as per Gita: 6.7-6.9; as translated by Sir Edwin Arnold,


“The sovereign soul Of him who lives self-governed and at peace Is centered in itself, taking alike Pleasure and pain; heat, cold; glory and shame. He is the Yogi, he is Yukta, glad With joy of light and truth; dwelling apart Upon a peak, with senses subjugate Whereto the clod, the rock, the glistering gold Show all as one. By this sign is he known Being of equal grace to comrades, friends, Chance-comers, strangers, lovers, enemies, Aliens and kinsmen; loving all alike, Evil or good.”


The central principle of mindfulness is ‘control of the mind’. A controlled mind sees the things as they are. It is open-minded and non-judgmental. It is unaffected by external events like heat or cold, and pleasure and pain. It sees the external world as it is, which is neither benign nor malign. The practice of self-control gives clarity to thought and action. The controlled mind can regulate the senses; one who has conquered the senses, becomes a yogi. A yogi transcends above the material desires and is able to see a stone, a gold and clod with equal value. He or she is able to treat all people with humanity and humility without any prejudice or bias. One recognizes the divinity in all and has equal regards for friends, family, foes, saints and sinners. One keeps a positive benevolence to all, even those who wish him harm. A similar message was given by Jesus Christ when he said: “Thou shalt love thy neighbor as thyself. There is none other commandment greater than these”. Gita’s message of universal love and brotherhood also inspired Gandhi’s Satyagraha and Ahimsa (non-violence) movement. It can be summarized in Rudyard Kipling’s poem IF-

If you can dream—and not make dreams your master;

If you can think—and not make thoughts your aim;

If you can meet with Triumph and Disaster

And treat those two impostors just the same…

If you can talk with crowds and keep your virtue,

Or walk with Kings—nor lose the common touch,

If neither foes nor loving friends can hurt you,

If all men count with you, but none too much;

Yours is the Earth and everything that’s in it,

And—which is more—you’ll be a Man, my son!



In summary, mindfulness benefits the mind, brain and body. Regular practice of mindfulness leads to physical, psychological and spiritual well-being. Chapter-6 of Bhagvad Gita’s ‘Yoga of meditation’ provides a clear and easy method of mindfulness. Gita’s message is timeless and enriches humanity. Anyone interested in mindfulness and other spiritual practices will benefit from Gita’s guidance.


Acknowledgement: Special thanks to my teacher Dr. Prabhakar Kamath; a Gita-scholar and the author of ‘The Untold Story of the Bhagavad Gita: Revealing the True Intent and Spirit of The Bhagavad Gita in its Historical Context’.


 

Dr. Panchajanya Paul, MD is an Atlanta based, board certified Child, Adolescent and Adult psychiatrist. He also practices integrative and holistic medicine, and is a diplomat of the American Board of Integrative and Holistic Medicine.

 

 
Dec-15-2015