Back to Square One, but with a Perspective

Back to Square One, but with a Perspective

Q. Does spirituality mean altruism?

A. No.

Q. Does austerity mean denunciation?

A. No.

Q. Does kindness mean it's okay to accept harm?

A. No.

Q. Does letting go mean being insensitive?

A. No.

Q. Does indifference mean ignorance?

A. No.

Q. Is it possible to come back to square one after attaining self-awareness?

A. Yes.

If we stand on a mountain peak with our eyes closed, we are 'there', but 'not really there'.

If we open our eyes, we are there, we are truly present, and we become aware of everything around us.

We can still do everything, live life the same way, do business, pursue education, travel, dance, host parties, but we begin to operate from an enlightened stage. A stage where we are more conscious:

 Of what is there,

 Of what won’t be there,

 Of what’s temporary,

 Of what’s meaningful,

 Of what’s truly important.

It’s like knowing the game of life before playing it.

It’s like making an informed decision.

It’s like opening a third eye.

It’s like being in the same place, doing the same things, returning to square one... but with a perspective.

Let’s come together to explore the inner world, awaken our senses, and step into Spirituality 101. Let’s begin the journey, with meditation.

Meditation Techniques to Get Started

Here are a few simple yet powerful meditation practices that can help cultivate inner awareness and clarity:

Silent Sitting

  Sit quietly in a comfortable position with your eyes closed. Allow your thoughts to pass without resistance. Observe them like a spectator, without judgment or analysis. This helps train your mind to detach and witness rather than react.

Focused Reflection

  It's okay to think deeply about something that truly matters to you. Gently hold that thought and explore it from all angles. This is not overthinking, this is mindful contemplation.

Breath Awareness

  Focus on your breathing. Feel the air move in and out of your nostrils or notice the rise and fall of your chest. Let your breath anchor you to the present moment.

Chanting or Mantra Repetition

  Repeat a word, phrase, or sound, silently or aloud. This could be a spiritual mantra or simply a calming sound like "Om." The rhythm helps center the mind.

Trataka (Candle Gazing)

  In a dark room, stare at the blue part of a candle flame for a few seconds. Then close your eyes and observe the image of the flame within. This enhances concentration and visual focus.

Target Staring

  Choose a fixed point or object and focus on it steadily for a few minutes without blinking. This trains the mind to stay anchored and undistracted.

Singing or Note Practice

  Using your voice as a tool, either by singing, humming, or doing basic note practice, can be incredibly meditative. Sound vibrations affect the mind and body deeply.

Puzzle Solving

  Even solving puzzles can be a form of meditation. When done mindfully, it sharpens focus and brings mental clarity while keeping the mind engaged in a positive challenge.

These practices help you build the ability to focus on what truly matters, while reducing the noise, both external and internal. Over time, they allow you to become more aware of your surroundings, your emotions, and your inner world.

Let’s step into a deeper inside

Which opens into a wider outside.

Dr. Jaya Sonkar MD MPH

8.30.2025

Copyright © 2025 Dr. Jaya Sonkar. All rights reserved.