COVER STORY

THE JUNCTION: WHERE BODY MEETS MIND

Breathing exercises improve lung capacity and respiratory efficiency. Image credit: ANTONIKA CHANEL on Unsplash

By DR CHANDRAKANT SHAH

In recent years, there has been increasing interest in holistic health and the term has taken on various meanings. Professionals practising an alternate form of healthcare as well as Western medicine describe themselves as holistic health practitioners.

But are health, religion and spirituality interconnected or related as is often claimed?

In my work as a physician, I have observed that spirituality can impact health and some health effects are associated with a lack of spirituality. The age-old Indian practices of meditation and yoga also play a role in achieving holistic health.

A lack of disease is considered to be health, but the WHO defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. In recent years, many have come to believe that spiritual health should be part of holistic health and to be healthy one needs to consider physical, mental, emotional and spiritual aspects of health. Indigenous populations in Canada and many other parts of the world view health as harmony among physical, mental, emotional and spiritual aspects of health and believe that lack of this harmony creates disease.

Spirituality is often considered to be synonymous with religion. Religion has a hierarchical system where there is divine power in the name of God or Creator who has laid down codified beliefs and behavioural norms and they are perpetuated and interpreted by his/her followers. However, a sizable portion of the population does not follow any organized religion and still considers itself spiritual. While the majority of people receive spirituality through their religious beliefs, spirituality is not synonymous with religion. Many people are both spiritual and religious, but there are also many who while adhering to rituals, may not have grasped the true meaning of the religious teachings.

There are various definitions of spirituality, but in essence, all of them lead to being connected with a higher being – may it be god or creator or someone in whom you believe or have faith.

The second dimension of spirituality is being connected to the ecosystem: primarily with other human beings, followed by having a connection with all other living beings (vegetation, insects, animals, birds, fish, etc.) and the physical environment (air, water, earth).

In my research, I found three mechanisms through which spirituality impacts health: stress reduction, social connectedness and connection with one’s ecosystem or environment.

In our day-to-day life, we face much stress but there are situations where we have little or no control leading to our stress becoming chronic. Chronic stress through various mechanisms in our brain and endocrine system impacts various body systems causing a high risk of heart disease and high blood pressure, sleeplessness, depressed mood or anxiety, unhealthy behaviours such as overeating, smoking and alcohol use, increased frequency and severity of upper respiratory infections, decreased response to vaccines and shortened protective caps at the end of chromosomes which are associated with ageing and early deaths.

Having faith in whomever one believes in provides a framework that tells us that certain situations are beyond our control and the higher powers will hopefully take over and make them right (hope). Some of us hence pray, do yoga, meditate, fast, smudge and perform various rituals to bring good karmas. All these activities reduce stress, thus bringing what we call ‘inner happiness or peace.’

The second mechanism in which spirituality works is through social connectedness – meaning caring for and sharing with fellow human beings. Research shows that individuals who have many social connections live an average of six years longer than those who have very few; recover from illness faster, have fewer mental health issues and those with mental illness have fewer and shorter hospitalizations. Those providing volunteer service or donating money for a good cause reap more benefits for their actions than the receivers. These acts of kindness, empathy and compassion provide them purpose and meaning in life leading to inner peace and lesser stress.

Spirituality also works through connecting with one’s ecosystem by preserving it. Some do this by being vegetarian or vegan, others by protesting logging in our rainforests and/or by recycling and reducing their carbon footprints.

To me, the work of Greta Thunberg and the Green Movement are prime examples of spiritual people whose love for humanity transcends far beyond usual acts. Again, research has shown those who are nature-loving are healthier and the adverse effects of degradation of our environment leads to climate change resulting in increased frequency of forest fires, tornados, and heavy rainstorms causing an increased number of diseases and deaths.

Yoga promotes relaxation and reduces the production of stress hormones. Image credit: CHAND SHARMA on Pexels.

So, what are some qualities of spiritual persons? Spiritual individuals exhibit the following major traits:

They are:

Content vs greedy

Blissfully detached vs attached

Humble vs conceited

Forgiving vs revengeful

Honest vs dishonest

Tolerant vs intolerant

Truthful vs deceitful

Loving vs hateful

Nonviolent vs violent

Compassionate vs cruel

Caring and sharing vs selfish. One of Mahatma Gandhi’s favourite prayers was Vaishnava jan to tene kahiye by Narsinh Mehta which describes the quality of the spiritual person.

All religious scriptures teach individuals to be spiritual and not only ritualistic. To some extent, while rituals are essential, rituals followed without understanding the true meaning of religion do not make an individual spiritual.

After I retired from the University of Toronto, I was invited to work at the Indigenous Health Center, Anishnawbe Health Toronto (AHT) as a family doctor.

There, I learned that to be healthy one needs to be in harmony with one’s mind, body and spirit. In contrast, I had learned from Western medicine to treat mind and body as separate entities without any consideration of spirit.

At the AHT, I came across many patients with chronic stress due to various reasons affecting their physical and mental health and I witnessed the traditional healer mending their spirit. Occasionally, I would recommend yoga and meditation to reduce stress to those of my patients who did not believe in traditional medicine.

Looking at me they deduced that I was from India, and thought I knew all about yoga and meditation. Little did they know that I did not know much about what is involved in the practice of meditation or yoga. I felt like an imposter!

That’s where my journey to learn about meditation first began. My quest led me to Ontario Vipassana Centre, not too far from Toronto. I registered at the age of 67 for a ten-day course to learn about meditation. The only thing I knew was that I would have to practise ten days of silence.

What did I learn?

Meditation is a practice that involves focusing the mind on a particular object, thought, or activity to achieve a mentally clear and emotionally calm state. Our mind wanders all the time even when we are doing some other tasks unless one is engaged in an activity which needs full concentration; otherwise, the mind is involuntary and to control it one needs to be aware of it and develop a technique (skill) to control it.

Vipassana centres around the world offer residential courses where participants and practise those skills intensively.

The standard course lasts ten days. Participants follow a rigorous daily schedule that includes meditation sessions, rest periods and instructional talks.

Participants must abstain from killing, stealing, sexual activity, lying, and intoxicants during the course. One might wonder how many participants regularly engage in killing or stealing to be instructed to refrain from those!

For the first nine days, participants observe “noble silence,” refraining from speaking, gestures, and eye contact with others. Courses are led by experienced teachers who provide guidance and support throughout the course.

Practising regularly is the key to yoga success. Image credit: YAN KRUKOV on Pexels.

In our session, 40 people registered for the course; men and women were equally divided and ethnically diverse, and almost all were in the age group 25-40 years except two – one aged 57 and myself. Back then, we lived in a large dormitory with eight beds in one room divided by curtains. I understand things are changed now. 

Lunch was our main meal; the food was vegetarian and relatively light so one would not fall asleep while meditating. While we ate in a communal kitchen, we kept to ourselves. We were up by 4:30 am and were required to practise assigned lessons by our teacher. There was a morning class in the auditorium where instructions were given for that day and we were asked to practise under the watchful eye of our teacher. Learners sat on their mats on the ground, however being elderly, I was allowed to sit on a chair.

After the morning class, we were allowed to walk by ourselves in their beautiful natural surroundings or sit in our room or auditorium and practise the lesson of the day. In the evening after a very light dinner, instructional talks by S.N. Goenka, the principal teacher in this tradition, explained the theory and practice of Vipassana.

Meditation practice includes the first few days of focus on awareness of our involuntary actions such as breathing, which involves observing the natural breath to sharpen concentration. While doing this, I realized that instead of observing my natural breath, after a few seconds, my mind started to wander off into different thoughts, forgetting to observe the natural breath. To prevent the tendency of a wandering mind, meditation practice tries to bring one’s mind back to observe our natural breath.

It can take two to three days to learn to control our wandering mind and concentrate on the assigned task of observing the breath. From the fourth day onward, participants practise Vipassana by observing bodily sensations and understanding their impermanent nature.

For example, during our meditation practice, if one felt an itchy feeling on one’s face, one’s hand went to the face and tried to scratch the area without a second thought. Meditation teaches you to stop this automatic or involuntary action of scratching and in a few seconds/minutes, the itching stops, and one realizes that pain or pleasure are temporary, and one must develop equanimity to be happy.

For the last two days, those who were able to calm and clear their mind of any thoughts were taught to move their inner energy from head to toe and vice versa. It was an incredible experience and only a few fortunate ones in the group were able to achieve it. The feeling is so intense that the whole body is charged with the experience. Each particle of the body becomes full of vitality, joy, pleasure and happiness.

The course was hard. Being silent and meditating is extremely difficult for most and needs strong willpower and commitment. On the sixth day, I was ready to quit. However, the evening taped sessions of Goenka were very inspirational and I am glad I finished the course.

The courses are offered free of charge, including food and accommodation. They are funded by donations from previous participants.

Two years later, my wife and I were visiting India with another couple, our friends Lata and the late Motibhai Champsee from Toronto. As I had never been to South India, Motibhai planned our trip including our final stop – three weeks at his favourite, the Jindal Nature-cure Institute (JNI) in Bangalore, renowned for naturopathy and yoga, offering drugless therapies to promote holistic health.

Motibhai had some misgivings about me, and wondered how a physician trained in Western medicine like me would handle this experience; he was expecting me to fold in three days and leave the place. To his surprise, not only did I last for three weeks but enjoyed my experience and revisited three more times.

The Jindal Naturecure Institute is a leading naturopathy hospital that focuses on the prevention and cure of chronic diseases through body detoxification and lifestyle modification. It combines traditional medical wisdom with modern practices to provide comprehensive care. JNI’s approach to healing is holistic, focusing on the body, mind, and spirit.

I was impressed with the tranquil location, surrounded by lush greenery and scenic landscapes. This natural setting contributes to a peaceful atmosphere that supports relaxation and wellness. The infrastructure was modern yet incorporated elements of traditional design to create a harmonious balance. The facility includes gardens, walking paths, and open spaces to enhance the overall experience.

Depending upon the ability to pay, it offered a range of accommodation types from private or shared rooms to suites to cater to various needs and preferences, though specific details can vary.

The institute emphasized a balanced and nutritious diet tailored to individual health needs.

The food offerings are designed to complement the holistic approach to treatment, often incorporating both modern nutritional principles and traditional dietary practices.

Depending upon an individual’s health, their healthcare provider prescribes the dietary regime including fasting.

Overall, the accommodations and food services were designed to enhance the healing process and promote a sense of well-being.

The daily routine at the Jindal Naturecure Institute is typically structured to support a holistic approach to health and well-being.

While specific schedules might vary based on individual treatment plans and preferences, a general daily routine at such an institute might include the following elements for the morning.

We woke up between 5:00 and 5:30 am with soothing music including bhajans and visited a special facility for oral hygiene including a cleansing routine of ‘nati’ followed by drinking special juices and a ‘laughing session’.

My initial reaction to seeing a group of grown-ups standing together and laughing was that this was just plain silly. I observed the group for the first three days. And then, realizing the benefits such as releasing stress and exercise of facial and vocal cord muscles, I joined them and enjoyed it thoroughly.

This was followed by morning yoga but now I understand there are sessions of meditation, as well. The rest of the day was filled with activities, periods of rest, self-reflection and relaxing walks in their garden and around their farm.

I am tempted to share anecdotes from during my stay.

Once a week in the evening, JNI organizes talks on various health topics and their staff deliver lectures. I noticed that despite their claim of holistic health, the major emphasis of their talks and activities was devoid of spiritual health and devoted to physical health.

In my usual style, I expressed my concern to their chief medical officer, Dr Rao, who turned the tables on me and asked me to speak on the impact of spirituality on health. India being the land of spirituality, I felt this was like taking coal to Newcastle.

However, as I had done a fair amount of research on this subject, I agreed and delivered the lecture which received a great review from their staff and audience. Following this, he asked me to write an article on the subject for their monthly newsletter. As I knew very little about yoga, I seconded their yoga teacher, Dr Rajeev Rajesh, who is now their Chief Yoga Officer, to collaborate with me.

The age-old practices of yoga and meditation have become popular worldwide to the extent that in 2014 the United Nations proclaimed June 21 as International Day of Yoga.

While I highly recommend yoga and meditation for your health and wellbeing, I advise the uninitiated to learn from qualified teachers or enroll in programs offered by Vipassana centres in Canada and the Jindal Naturecure Institute in Bengaluru or one of many other naturecure centers in India during your next visit to the country.

HOW DO MEDITATION AND YOGA HELP?

Many yoga poses strengthen muscles and improve overall body strength. Image credit: CHIRAYU VYAS on Pexels.

Health benefits of meditation:

Reduces stress: It significantly reduces stress levels by promoting relaxation and reducing the production of stress hormones.

Improves mental health: It can help manage symptoms of anxiety, depression, and other mental health conditions.

Enhances focus and concentration: Regular practice can improve attention span and cognitive function.

Promotes emotional health: It can increase self-awareness and emotional regulation, leading to a more positive outlook on life.

Improves sleep: Meditation can help improve sleep quality by calming the mind and reducing insomnia.

Reduces pain: These practices can help manage chronic pain by altering the perception of pain and reducing its intensity.

Boosts immune function: Regular practice has been linked to improved immune response and overall physical health.

Health benefits of yoga:

The word yoga is derived from the Sanskrit word “yuj” which means union. It primarily focuses on the physical body through postures (asanas) and breath control (pranayama). These practices prepare the body and mind for meditation by promoting physical health, flexibility, and relaxation. There are various kinds of yoga, such as hath yoga, vinyasa yoga, kundalini yoga, etc.

Improves flexibility: Regular practice increases flexibility and range of motion.

Builds strength: Many poses strengthen muscles and improve overall body strength.

Enhances balance: Yoga improves balance and stability, which is particularly beneficial for older adults.

Reduces stress: Yoga promotes relaxation and reduces the production of stress hormones.

Improves mental health: It can help manage symptoms of anxiety, depression, and other mental health conditions.

Boosts heart health: Yoga can lower blood pressure and cholesterol levels, and improve heart rate variability.

Enhances respiratory function: Breathing exercises improve lung capacity and respiratory efficiency.

Promotes better sleep: Yoga can improve sleep quality by calming the mind and reducing insomnia.

Supports weight loss: Regular practice can help with weight management by reducing stress and promoting mindful eating.

Improves overall well-being: Yoga enhances overall quality of life by promoting physical, mental, and emotional health.