Mindfulness - Practice and reduce stress

Mindfulness & Awareness

Mindfulness is the practice of being fully present and engaged in the current moment without judgment. It involves paying attention to your thoughts, emotions, body, and environment in a non-reactive way.

Definition of Mindfulness

“Mindfulness is a form of meditation where you consciously bring your attention to the present moment, observing it with openness and without judgment.”

Building Inner Capacity

“By learning to fully embrace each moment as it is, we begin to cultivate deeper presence, emotional resilience, and greater self-awareness.”

 

Mindful Daily Activities

Reflective Handwashing or Showering

“Tune into the sensation of water on your skin—the temperature, the texture of the soap. Let this experience become a reset for your nervous system.”

Mindful Eating

“Eat slowly and deliberately. Savor each bite, notice the flavors and textures, and pay attention to the moment you begin to feel full.”

One-Minute Object Scan

“Choose any object around you—a plant, candle, or cushion. Observe it closely for 60 seconds, noticing its color, texture, and shape. This simple act enhances your present-moment awareness and soothes the nervous system.

 

Grounding Through Touch

“Place your hand on a natural material like wood, stone, or fabric. Hold it gently for 30 seconds. This sensory connection signals safety to your body and anchors you in the present.”

 

Sushupti - Pure Consciousness

Understanding Sushupti

In deep sleep, there's no "I am this" or "I am that" - just pure being-awareness. No thoughts, no world, no problems, yet YOU are still there. You know you slept well. This shows that your essential nature exists independent of thoughts and experiences.

Attaining Sushupti (deep sleep state) while awake is a subtle spiritual goal. It refers to entering the state of pure consciousness — the silence and stillness of deep sleep — but consciously and with awareness. This is often called:

• Turiya ("the Fourth state") — beyond waking, dreaming, and sleeping.

• Jagrat Sushupti — deep-sleep-like awareness in waking state.

The Practice: Recognizing What's Already Here

The Direct Approach:

• Right now, notice the awareness that's reading these words
• This awareness doesn't come and go - it's the constant background of all experience
• It's the same awareness present in waking, dreaming, and deep sleep
• This is the sushupti state - you're just usually focused on the content rather than the awareness itself

Practical Steps:

1. The Gap Practice:

• Between thoughts, there are tiny gaps of pure awareness
• Instead of jumping to the next thought, rest in that gap
• This gap-awareness is the same as deep sleep consciousness, just without the unconsciousness

2. The "I Am" Meditation:

• Sit quietly and repeat "I Am" very slowly
• Eventually drop even these words
• Rest in the pure sense of existing - not "I am something" but just "I Am"
• This is the sushupti state while awake

3. The Witness Practice:

• Throughout the day, step back into the awareness that observes everything
• Notice: "I am aware of thoughts... I am aware of feelings... I am aware of the body..."
• Rest as this witnessing awareness - it's naturally peaceful like deep sleep

4. The Background Awareness:

• Even while active, maintain a sense of the spacious awareness in which all activity appears
• Like being aware of the screen while watching a movie
• This background awareness is your sushupti nature 

The Paradox

The beautiful paradox is that you can't "attain" sushupti while awake because you ARE it already. You're the awareness in which waking and sleeping both appear. The practice is simply recognizing what's always been here.

Key Insight: Every night in deep sleep, you prove you exist without thoughts, without a world, without problems. That same essence is here right now, just with thoughts and world appearing in it.

Try this right now: 

Can you sense the aware presence that's reading this? That's it. That's your sushupti nature, awake and present.

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To attain sushupti (deep sleep) while awake—often referred to as jagrat-sushupti or "wakeful sleep"—is to experience the stillness and peace of deep sleep without losing awareness. This state is highly regarded in Advaita Vedanta and yogic traditions as a mark of advanced spiritual realization and is sometimes equated with samadhi or turiya, the "fourth" state beyond waking, dreaming, and deep sleep.

Key insights and methods:

• Still the mind while awake: Ramana Maharshi teaches that the essence of sushupti is the absence of thoughts and mental activity. In deep sleep, the mind is inactive, but so is conscious awareness. The goal in jagrat-sushupti is to remain fully awake and aware, but with the mind completely still. This is achieved by persistent effort to quieten thoughts, even for brief moments, which gradually leads to longer periods of inner quiescence.

• Awareness without identification: Sadhguru and other yogic sources emphasize that to experience conscious sleep, identification with the body and mind must be transcended. Only when you are not identified with your physical or mental processes can you remain aware while the mind is at rest, as in deep sleep. This state is sometimes glimpsed in deep meditation practices such as Shoonya meditation.

• Difference from ordinary deep sleep: In ordinary sushupti, there is no awareness—just peaceful oblivion. In jagrat-sushupti, there is the peace of deep sleep, but also the awareness of the waking state. It is described as "neither sleep nor waking but intermediate between the two". Some teachers clarify that the true non-dual state is actually turiya, which is beyond even the seed-like identification present in sushupti.

   

• Practice: The path involves:

  • Meditation and self-inquiry: Regular meditation aimed at stilling the mind and observing the sense of "I" can help approach this state.

  • Witnessing thoughts: Cultivate the ability to witness thoughts without getting involved, gradually reducing their hold until the mind is silent but you remain awake.

  • Letting go of identification: Deepen your practice so that identification with the body, mind, and senses falls away, leaving pure awareness.

"So stillness is the aim of the seeker. Even a single effort to still at least a single thought even for a trice goes a long way to reach the state of quiescence. Effort is required and it is possible in the waking state only. There is the effort here: there is awareness also; the thoughts are stilled; so there is the peace of sleep gained. That is the state of the Jnani. It is neither sleep nor waking but intermediate between the two. There is the awareness of the waking state and the stillness of sleep. It is called jagrat-sushupti.

To still your thoughts and consciously enter sushupti (the deep sleep state) while awake, several meditative and yogic practices are recommended by various spiritual traditions. Here are the most effective approaches, based on your query and the provided sources:

Meditation on the Heart or Divine Light

• Heartfulness Meditation suggests gently closing your eyes and focusing your attention on the heart, imagining the presence of Divine Light pulling your attention inward. If thoughts arise, gently remind yourself of your focus and return to meditating on the Divine Light. Over time, this helps train the mind to follow the heart's intention and cultivates deep inner stillness

Cultivating Thoughtless Awareness

• Regular meditation helps create gaps between thoughts. As these gaps widen, the mind naturally enters a state of thoughtless awareness (nirvichara samadhi), where attention is still and deep inner peace emerges

Practice of Natural Silence and Non-Reactivity

• By remaining silent and still, both inwardly and outwardly, you distance yourself from the mind's constant chatter. Practicing silence—refusing to answer the mind's questions or react to thoughts—reduces the mind's dominance and gradually leads it to stop on its own

Witnessing and Letting Go

• Witnessing thoughts without attachment and letting go of mental colorings (vrittis) through abhyasa (practice) and vairagya (dispassion) is essential. As you progress, you resonate more with the original state of stillness, and the boundary between waking and deep sleep states diminishes

Breath and Prana Awareness

• Observing the breath and realizing the unity of prana (inhalation) and apana (exhalation) can naturally bring the mind and breath to a standstill, facilitating entry into deep stillness

  This practice can lead to a state where thoughtlessness takes over, akin to sushupti, as you gradually gain control over unconscious mental activity.

  The goal is to have the mind become as still as a lake without ripples, reflecting the underlying bliss and peace of the soul. This natural silence is said to bring you closer to the experience of unity with the Supreme Self, where you can enter all states (waking, dreaming, deep sleep) with awareness. Advanced meditators can experience a state similar to sushupti in deep samadhi, where there is awareness in nothingness—this is the turiya or sahaj samadhi state

  Summary of steps:

• Still the mind completely while remaining awake and aware

• Disidentify from body and mind

• Practice deep meditation or self-inquiry

• Persist until you experience awareness without thoughts, akin to the peace of deep sleep

Note: This is a rare and advanced state, typically associated with realized sages. For most practitioners, glimpses may occur during deep meditation, but sustained jagrat-sushupti requires dedicated spiritual practice and guidance from a qualified teacher

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In spiritual traditions, particularly Vedanta and Yoga, "Sushupti" refers to the deep sleep state where there is no dreaming and a sense of bliss, but also a lack of conscious awareness of oneself or the external world.

The concept of "attaining Sushupti when awake" is usually a metaphorical way of referring to a higher state of consciousness, often called Jagrat Sushupti (wakeful deep sleep) or, more accurately, Turiya (the fourth state).

Here's a breakdown of what that means and how it's approached:

Understanding the States of Consciousness (as per Mandukya Upanishad):

1. Jagrat (Waking State): Our normal, everyday state of consciousness, where we interact with the external world through our senses and mind. We identify with our physical body and external objects.

2. Swapna (Dream State): The state where the mind is active, creating an internal world of dreams, thoughts, and emotions. The physical body is inactive, but the mind experiences a subtle reality.

3. Sushupti (Deep Sleep State): A state of dreamless, deep sleep. There's a sense of peace and bliss, but no awareness of the external world, internal thoughts, or even a clear "I" consciousness.³ It's often described as a state where the individual ego or identification is temporarily lost, but a "seed" of identification remains, allowing one to wake up.

4. Turiya (The Fourth State): This is the state that is often implied when people speak of "Sushupti when awake." Turiya is pure consciousness, the witness to the other three states, yet beyond them. It's not a state you "enter" and "leave" like sleep or waking; rather, it's the underlying reality that is always present. In Turiya, there is profound awareness without any object of awareness – no thoughts, no external world, no dreams, no "I" that identifies with a limited body or mind. It's a non-dual state of ultimate reality and bliss.

Why "Sushupti when awake" (Turiya) is sought:

While Sushupti (deep sleep) offers a temporary respite from the agitation of waking and dreaming, it lacks conscious awareness.⁵ The goal in spiritual practice is to experience the profound peace, bliss, and non-dual nature of Sushupti consciously, while fully awake and functional in the world. This is Turiya.

How to approach attaining Jagrat Sushupti/Turiya:

Achieving this state is the culmination of advanced spiritual practice and is not something one can simply "do" on command. It involves transcending the identification with the mind, body, and ego. Here are some key principles and practices from various traditions that aim towards this:

1. Meditation (Dhyana):

   • Focus on the Self/Awareness: Instead of focusing on external objects or even thoughts, the practice is to shift attention to the nature of awareness itself. Who is the "I" that is aware?

   • Stillness of Mind: Through practices like Vipassana or Samatha, the aim is to quiet the incessant chatter of the mind (thoughts, emotions, desires).⁷ This involves observing thoughts without getting entangled in them, allowing them to subside naturally.

   • Transcendence of States: Gradually, through deep meditation, one seeks to go beyond the waking, dreaming, and deep sleep states, recognizing the underlying pure consciousness that is always present.

2. Self-Inquiry (Atma Vichara - particularly in Advaita Vedanta):

   • This practice, popularized by Ramana Maharshi, involves constantly asking "Who am I?" and tracing the "I-thought" back to its source.⁸ The idea is to realize that the "I" is not the body, not the mind, not the emotions, but the pure, unconditioned consciousness (Atman/Brahman). 

   • As one delves deeper, the identification with the limited self (ego) is said to dissolve, revealing the ever-present Turiya state.

3. Yoga Nidra:

   • While often called "yogic sleep," Yoga Nidra is a systematic method of guided relaxation that aims to bring one to a state between waking and sleeping, where the body is deeply relaxed, but the mind remains alert and aware.

   • It can be a powerful tool for exploring the deeper layers of consciousness and experiencing a conscious relaxation similar to Sushupti, but with maintained awareness.

4. Bhakti (Devotion) and Karma Yoga (Selfless Action):

   • For some, intense devotion to a higher power or selfless action can lead to a dissolution of the ego and a realization of unity, which can manifest as Turiya. When the sense of "doer-ship" (ahankara) dissolves, the pure consciousness shines through.

5. Understanding and Discrimination (Jnana Yoga):

   • Through studying scriptures (like the Upanishads) and receiving guidance from a realized teacher, one gains intellectual understanding of the true nature of reality and the self. This knowledge (Jnana) helps to dismantle misconceptions and paves the way for direct experience.

   • The discrimination between the real (Atman/Brahman) and the unreal (Maya, the illusory world) is crucial.

Important Considerations:

• Not Unconsciousness: "Sushupti when awake" or Turiya is not a state of unconsciousness, dullness, or blankness. It is a state of heightened awareness, but without any specific content.

• Beyond Effort: While practices are necessary to prepare the mind, the actual realization of Turiya is often described as a cessation of effort, a "dropping" of identification, rather than something actively achieved through striving.

• Integration: The ultimate aim is not to just experience Turiya in isolated moments, but to integrate this pure awareness into daily waking life, transforming one's perception and experience of the world. A Jnani (enlightened sage) is said to live in the state of Jagrat-Sushupti.

It's a profound journey that requires consistent practice, patience, and often, guidance from an experienced teacher.

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How to Attain Sushupti While Awake

Understand What Sushupti Truly Is

• In Sushupti, there is no ego, no thoughts, no mental activity, but there is existence and bliss.

• The mind is completely dissolved.

• Bringing this thoughtless, blissful silence into the waking state is the goal.

Practice Witness Consciousness (Sakshi Bhava)

• Be a witness to all thoughts, sensations, and emotions.

• Do not engage — just observe silently.

• This distances you from the ego-mind and leads to inner stillness.

"I am not the body, not the mind, not the senses. I am the silent witness of all."

Use Deep Meditation Techniques

• Nididhyasana (Vedantic meditation): Contemplation on “I am Brahman” (Aham Brahmasmi).

• Self-inquiry (Atma Vichara): Ask “Who am I?” until all thought dissolves.

• Yoga Nidra: Enter states of body-sleep and mind-alertness.

• Samadhi practices (Patanjali Yoga): Especially Asamprajnata Samadhi, where awareness remains but objects dissolve.

Cultivate Vairagya (Detachment)

• Reduce attachments to body, emotions, desires.

• A quiet mind naturally slips into deep awareness.

Balance Effort and Letting Go

• Effort is needed to turn inward.

• But Sushupti happens when the "doer" disappears.

• Let go of trying. Stay alert, silent, and relaxed. 

Signs You’re Approaching Jagrat Sushupti

• Thoughts slow down or stop naturally.

• Time feels meaningless.

• You feel peace and bliss without any reason.

• You are fully awake, but feel no ego.

Summary

Attaining Sushupti while awake means resting in pure awareness, where the mind is silent but consciousness is present. It is like deep sleep without unconsciousness — known as Turiya. This is the true goal of many spiritual traditions: abiding as the Self beyond waking, dreaming, and sleeping.

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Attaining a state similar to *Sushupti* (the deep, dreamless sleep state in Yoga and Vedanta) while awake is a profound spiritual practice. This state is associated with *Turiya* (the fourth state of consciousness), where one remains aware yet free from mental modifications, akin to the peace of deep sleep. 

 Here’s how to approach it:

1. Cultivate Inner Silence (Mauna)
   - Practice *Antar Mouna* (inner silence) by withdrawing attention from external stimuli.
   - Observe thoughts without engaging, allowing the mind to settle into stillness.

2. Deep Meditation (Nididhyasana)
   - Meditate on the *witness consciousness* (the observer behind thoughts, emotions, and perceptions).
   - Focus on the gap between thoughts—this space resembles *Sushupti*.
   - Techniques like *Yoga Nidra* (yogic sleep) can help induce deep relaxation while maintaining awareness.

3. Self-Inquiry (Atma Vichara)
   - Ask, *"Who is awake?"* or *"Who is experiencing this?"* to detach from the waking ego.
   - Recognize that the true Self (*Atman*) is always in a state of peace, untouched by waking, dreaming, or deep sleep.

4. Surrender & Detachment
   - Let go of all mental effort, just as in deep sleep where there is no "doer."
   - Practice *Ishvara Pranidhana* (surrender to the Divine) to dissolve the sense of individuality.

5. Breath Awareness & Pratyahara
   - Slow, deep breathing (*Pranayama*) helps calm the mind.
   - Withdraw senses (*Pratyahara*) to disconnect from external distractions.

6. Recognize the Underlying Awareness
   - Understand that the same awareness present in *Sushupti* is also here now—just obscured by thoughts.
   - Abide as the silent witness, untouched by the waking state’s activities.

7. Non-Dual (Advaita) Approach
   - Realize that *Sushupti* is not a separate state but the substratum of all states.
   - The peace of deep sleep is always present—it’s the mind that veils it.

Key Insight:
The goal is not to "sleep while awake" but to *remain as the pure awareness* that underlies all states (waking, dreaming, and deep sleep). This is the essence of *Turiya*—consciousness without objects.

Additional Guidance:

Do not force silence; allow it to arise naturally as understanding deepens

By integrating these practices into your daily routine, you can gradually still your thoughts and approach the conscious experience of sushupti while awake.

Consistency and patience are necessary—these are advanced states that develop with sustained practice and inner maturity

While sushupti itself is usually unconscious, the conscious experience of its peace and stillness is what is sought in advanced meditation (turiya or sahaj samadhi).