15.12.2025.UT Daily News.A collection of SC.ST.Buddhist,Adivasi,reservation atrocity news of India.by Team Sivaji.9444917060.asivaji1962@gmail.com.You must join whatsapp channel ..
8 Buddhist Meditation Techniques For Beginners.
Through more than 20 years of practice, I’ve seen how Buddhist meditation techniques can help people move through anxiety, stress, and emotional turmoil—and find something steadier inside.
In this guide, I’ll share eight practices that have helped my students (and me) build real calm, clarity, and resilience.
Buddhist Meditation Techniques
1. Anapanasati (Mindful Breathing)
Best for mental calmness and focus
Anapanasati, or Mindful Breathing, is a meditation technique rooted in Theravada, Tiantai, and Chan Buddhism. It helps calm the mind by focusing on the breath and observing when thoughts arise.
How to Practice:
Sit in a comfortable position, cross-legged or on a chair.
Focus on your breath, noticing each inhale and exhale.
Gently bring your mind back to the breath when it wanders to observe
This practice not only helps you to stay calm but also fosters mental equanimity—a state of balance and inner peace. Research shows that mindful breathing reduces stress by balancing the nervous system, making it a great starting point for beginners.
“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor.” — Thich Nhat Hanh
2. Mindfulness
Best for staying grounded in the present moment
Mindfulness is the practice of observing your thoughts, feelings, and sensations without judgment. It teaches acceptance and presence, helping you let go of the constant mental chatter.
Key Foundations:
Mindfulness of the Body
Mindfulness of Feelings
Mindfulness of the Mind
Mindfulness of Phenomena (Dhammas)
If you’re struggling to stay focused or feel overwhelmed, mindfulness meditation can help you stay grounded and centered in daily life.
3. Zazen (Zen Meditation)
Best for cultivating stillness and awareness
Zazen, a seated meditation from Zen Buddhism, emphasizes observing the present moment without attachment or judgment. It helps calm the mind and fosters a deeper sense of awareness.
How to Practice:
Sit upright with your legs crossed.
Focus on the present moment and let thoughts come and go without engaging.
Zazen is especially helpful if you find it difficult to quiet your mind, as it trains you to simply be present.
4. Zen Walking (Kinhin)
Best for connecting mind and body
Zen Walking is a slow, mindful walking practice that emphasizes awareness of your steps. It’s perfect for those who find it hard to sit still for long periods.
Why It Works:
Increases awareness of bodily movements
Reduces stress and improves mood
Enhances concentration
You can practice Zen Walking anywhere, whether in a park or while walking to work. It’s a great way to integrate mindfulness into daily activities.
5. Vipassana (Insight Meditation)
Best for deep self-awareness and insight
Vipassana meditation encourages us to observe sensations and mental phenomena as they arise. Labeling sensations, like “sound” or “feeling,” helps us understand the true nature of our thoughts and emotions.
Benefits:
Cultivates deep self-awareness
Helps reduce reactivity to thoughts
Provides insights into impermanence, suffering, and non-self
If you’re looking to understand your mind better and reduce emotional reactivity, Vipassana is a great practice.
6. Loving-Kindness Meditation (Metta)
Best for enhancing compassion and emotional well-being
Loving-Kindness (Metta) is a meditation that cultivates love and kindness for oneself and others. It’s especially helpful for those looking to improve emotional resilience.
Benefits:
Increases positive emotions like joy and gratitude
Reduces negative emotions and stress
Improves vagal tone, supporting physical health
Loving-kindness meditation is a powerful way to foster compassion, both for yourself and others.
7. Samatha (Concentration Meditation)
Best for focus and tranquility
Samatha meditation focuses on one object or sensation, like the breath or a mantra. It helps quiet the mind and deepen concentration, especially when practiced after Anapanasati.
How to Practice:
Focus all attention on a single object or thought.
Let go of distractions and gently return to your focus when your mind wanders.
This practice enhances concentration and tranquility, making it easier to stay focused throughout the day.
8. Mindful Walking and Forest Bathing (Shinrin Yoku)
Best for stress reduction and connection with nature
If you enjoy walking, consider combining it with mindfulness. Forest Bathing, a practice in Japanese culture, encourages you to fully immerse yourself in nature’s beauty.
Why It Works:
Reduces stress and boosts mood
Increases mindfulness and presence
Fosters a deep connection to nature
Mindful walking, especially in nature, is a fantastic way to relax and reconnect with yourself.
How to Start Your Buddhist Meditation Journey
If you’re a beginner, here’s how to incorporate these techniques into a simple daily routine:
Week 1:
Start with Anapanasati (Mindful Breathing) for 20 minutes each day. Focus on the breath and allow your mind to settle.
Week 2:
Continue your breathing practice and introduce Zen Walking. Walk mindfully during your commute or while running errands.
Week 3:
Add mindfulness to your daily activities. Meditate while doing chores like washing dishes or walking.
Week 4:
Begin integrating Samatha, Vipassana, and Loving-Kindness meditation. Practice for 20 minutes daily.
By following this schedule, you’ll start seeing noticeable improvements in your focus, emotional balance, and overall well-being.
The True Purpose of Buddhist Meditation
Buddhist meditation is about more than just relaxation; it’s about understanding the nature of the mind and ultimately finding freedom from suffering. The Noble Eightfold Path and the Seven Factors of Enlightenment guide practitioners toward wisdom, ethical conduct, and mental discipline.
As you explore these Buddhist meditation techniques, keep in mind that each practice helps develop qualities like mindfulness, compassion, and mental clarity—key components on the path to enlightenment.
The Benefits of Buddhist Meditation
Scientific research continues to highlight the mental and physical benefits of meditation, such as:
Reduced stress and anxiety
Improved concentration and focus
Enhanced emotional health through compassion and mindfulness
Meditation helps train the mind to be less reactive to thoughts and emotions, creating more peace and less suffering. In the words of the Buddha, “I teach one thing and one thing only, suffering and the end of suffering.”
Ready to Start Your Meditation Journey?
Meditation doesn’t need to be overwhelming. With the right guidance, you can experience profound benefits—whether you want more calm, better focus, or emotional clarity. If you’re feeling stuck or unsure where to start, I’m here to help.
Book a private lesson today, and let’s work together to find the perfect meditation practice for you. The sooner we start, the sooner you’ll feel more confident and at peace in your practice.
Sivaji,
🔥 Major Current Headlines
- Dalit assault case in Uttar Pradesh: A BJP worker accused in an attack on a Dalit power department worker has been released on bail and welcomed by supporters — sparking debate about caste violence and political influence.
- 2)
- Dalit woman beaten & molested in UP: In Pilibhit district, a 28-year-old Dalit woman was allegedly attacked and subjected to casteist abuse after raising concerns about official certificates.
- 3)
- New anti-boycott law proposed in Karnataka: The state assembly passed a bill to criminalize caste-based social boycotts and empower authorities to intervene — seen as a legislative effort to combat traditional caste panchayat punishments.
- 4)
- Ongoing caste prejudice rural case: A man was socially boycotted and branded “untouchable” after eating at a Dalit home — showing caste stigma still persists in rural society.
- 5)
- UP mass marriage scheme helping Dalit families: A welfare initiative in Uttar Pradesh has supported thousands of Dalit and economically weaker couples, highlighting a positive social-economic development.
🆕 Other Recent Reports Worth Knowing
- 📍 Caste discrimination in rural Odisha: Two Dalit men were forced to crawl, eat grass, and drink sewage water in Ganjam district amid an alleged mob action — investigations are ongoing.
- 7)
- ⚖️ SC/ST Act used in school caste abuse case: In Himachal Pradesh, teachers were charged under the Scheduled Caste & Scheduled Tribes (Prevention of Atrocities) Act after allegedly abusing a Dalit Class-1 student, including placing a scorpion in his clothing.
- 8)
- 😡 Dalit man humiliated in MP over illegal mining protest: A resident in Madhya Pradesh was reportedly assaulted and publicly degraded with caste slurs for opposing illegal gravel mining.
- 9)
- 🙌 Dalit protests in Telangana: Dalit groups have been demonstrating against derogatory remarks by a state minister, burning effigies and demanding a public apology.
- 10)
- 🚨 Temple caste incident in UP: A 62-year-old was arrested for forcing a Dalit man to drink spilled water inside a temple to “prove” it wasn’t urine, showing how caste humiliation continues in religious spaces.
- 11)
- 🗳 Political tensions over Dalit rights in Bihar: Opposition leaders have accused the state government of anti-Dalit policies after recent elections and conferences focused on caste representation.
1) ���Dalai Lama’s visit in IndiaHis Holiness the Dalai Lama traveled from Dharamsala to Karnataka in mid-December 2025, flying via Delhi to Hubli on his way to Drepung Monastery in Mundgod, an important Tibetan monastic seat in India.
There are 7 continents in the world:
- Asia
- Africa
- North America
- South America
- Antarctica
- Europe
- Australia (also called Oceania when including Pacific islands)
........
🌍 Dr Ambedkar Statues & Memorials in Africa
18)🇪🇹 Ethiopia
Addis Ababa
- Dr B. R. Ambedkar Bust
- Installed in the premises of the Indian Embassy / Indian Cultural Centre
- Represents Ambedkar as a global symbol of social justice and human rights
- Mainly used during Ambedkar Jayanti (April 14) celebrations
19)🇲🇺 Mauritius
(Strong Indian-origin population; Ambedkar widely respected)
Port Louis & other regions
- Busts and portraits of Dr Ambedkar found in:
- Indian community halls
- Buddhist associations
- Socio-cultural organisations
- Though not many large public statues, Ambedkar’s image is officially commemorated
- His works are part of academic and social discourse
🇿🇦 South Africa
(Intellectual & symbolic presence rather than large statues)
- Busts / portraits of Dr Ambedkar in:
- Indian cultural centres
- Dalit & human rights conferences
- University seminars (symbolic displays)
- Ambedkar often compared with Nelson Mandela in social justice studies
- Discussions on caste & race frequently reference Ambedkar’s philosophy
20)🇰🇪 Kenya
- Small busts / framed memorials reported within:
- Indian community organisations
- Buddhist study circles
- Not officially installed as public statues yet
21)🇹🇿 Tanzania
- Ambedkar portraits and busts in Indian-origin community centres
- Used mainly during cultural and educational events
Here is a country-wise list of Dr. B. R. Ambedkar statues, busts, and memorial installations in North America, based on well-documented community and academic records. 🇺🇸🇨🇦🇲🇽
🇺🇸 United States of America
The USA has the largest number of Dr Ambedkar statues and busts outside India, mainly established by Dalit, Ambedkarite, and Buddhist organizations.
Major Statues & Busts
22)1. Maryland
- Accokeek, Maryland
- Statue of Dr Ambedkar
- Installed at Ambedkar International Center
- One of the earliest and most prominent statues in North America
23)2. New York
- New York City
- Bust of Dr Ambedkar
- Installed by Ambedkarite associations and Indian diaspora groups
- Long Island
- Bust in a Buddhist / Ambedkarite cultural center
24)3. California
- Fremont
- Bust of Dr Ambedkar
- Installed by Ambedkar International Mission
- Los Angeles
- Bust in a community cultural hall
25)4. Texas
- Dallas–Fort Worth Metro Area
- Bust of Dr Ambedkar at Ambedkarite community center
26)5. New Jersey
- Edison / Jersey City
- Bust of Dr Ambedkar in Dalit cultural associations
27)6. Massachusetts
- Boston Area
- Bust at a Buddhist or academic community space linked to social justice studies
28)7. Michigan
- Detroit
- Bust installed by Ambedkarite and civil rights groups
🇨🇦 Canada
Canada has multiple statues and busts, particularly in Ontario.
1. Ontario
- Toronto
- Bust of Dr Ambedkar
- Installed by Ambedkarite and Dalit organizations
- Brampton
- Bust in a community centre
- Mississauga
- Bust in Ambedkarite cultural association premises
29)2. British Columbia
- Vancouver
- Bust of Dr Ambedkar in a Buddhist or social justice community space
30)🇲🇽 Mexico
- No full statue confirmed
- Occasional busts or portraits
- Installed temporarily in universities or during Ambedkar Jayanti events
- Academic recognition mainly through lectures and seminars rather than permanent monuments
Here is a country-wise list of Dr. B. R. Ambedkar statues, busts, and memorials in European countries 🌍
(Installed mainly by Indian diaspora, Dalit organisations, and Ambedkarite associations)
🇬🇧 United Kingdom (UK)
Most prominent presence in Europe
1. London
Ambedkar House, 10 King Henry’s Road, London (former residence of Dr. Ambedkar)
Bust/statue inside Ambedkar House
2. Wolverhampton
Dr Ambedkar statue (public installation)
3. Birmingham
Bust/statue in community centres
4. Leicester
Ambedkar statue/bust
5. Milton Keynes
Ambedkar statue
👉 UK has the largest number of Ambedkar statues in Europe.
31)🇭🇺 Hungary
1. Budapest
Dr Ambedkar Statue (2015)
Installed in a public park with support of Hungarian government.
One of the most famous Ambedkar statues outside India
32)🇩🇪 Germany
1. Berlin
Bust of Dr Ambedkar in community / cultural centre
2. Frankfurt
Ambedkar bust/statue (Indian diaspora initiative)
33)🇨🇿 Czech Republic
1. Prague
Bust of Dr Ambedkar in Indian cultural/community space
34)🇳🇱 Netherlands
1. The Hague / Amsterdam
Ambedkar bust in Ambedkarite organisation premises
Used during Ambedkar Jayanti and Constitution Day events
35)🇫🇷 France
1. Paris
Bust of Dr Ambedkar in Indian community / Buddhist centres.
36)🇮🇹 Italy
1. Rome / Milan
Ambedkar busts in Dalit & Buddhist association halls.
37)🇦🇹 Austria
1. Vienna
Ambedkar bust in Ambedkarite/Buddhist organisation premises.
38)🇨🇭 Switzerland
1. Zurich / Geneva
Ambedkar bust (private or community-installed)
39)🇧🇪 Belgium
1. Brussels
Ambedkar bust in Indian community centres
40)🇸🇪 Sweden
1. Stockholm
Ambedkar bust in cultural association
From Daily Wager To Agripreneur, Tribal Farmer Of Odisha Rewrites His Destiny
A mission for survival turned into a remarkable agripreneurship journey for a Saora tribal. Today, his scientific methods and community mentorship are reshaping farming practices in his block, and fetching him awards, says Niroj Ranjan Misra
Bhubaneswar
Pitabasa Sabar of village Bhalerikudia under Gunpur block in Rayagada district of South Odisha started earning his livelihood as a labourer in 2012. Then, he used to get Rs 90 as a daily wage, which was too erratic to feed himself and his four-member family.
Today, this former daily labourer has been awarded as a successful agripreneur, earning more than Rs 4 lakh annually from farming different varieties of marigold (Gendu in Odia), apple ber (Bara Koli in Odia) and vegetables.
Labourer-turned-farmer Pitabasa now grows different varieties of hybrid marigold and apple ber in his 1.5 acres. He has even converted his tumbledown thatched house into a small four-room pucca home about five months ago by spending about Rs 7 lakh. Dubbed a progressive farmer, he now stands as a model for tribals in his village and neighbouring areas.
“Pitabasa who earned Rs. 90 per day in 2012 that increased to Rs.120 by 2018 is now a progressive who has now encouraged about 30 tribals in Gunpur block to toe his line. And it is never a mean achievement,” said Satyabrata Sahu, the Assistant Horticulture Officer of Gunpur block, told The Indian Tribal.
“Our Department has included him as a beneficiary under Mission for Integrated Development of Horticulture (MIDH), a scheme of the Union Government,” he added. Impressed with his efforts, the Horticulture Department provided about Rs 5000 under MIDH in 2022–23 for marigold farming. His spouse Sebati Sabar received around Rs 7000 under the same scheme in 2023–24.
Gunpur-based Krishi Vigyan Kendra (KVK) also played a key role in grooming him. “Our KVK and non-government agency Asha in Gunpur imparted one-day training to 25 farmers including Pitabasa before he initiated marigold farming. Besides, he always meets our scientists’ guidance whenever he faces any problem,” said Dr. Naram Ramu, a KVK scientist (Agronomy).
Over time, Pitabasa has won five awards as a progressive farmer at district and State levels. Notably, he received the district-level ‘Swakhyarita Krushak Samman’ in 2023 in Rayagada and the state-level ‘Krushak Ratna’ title in Bhubaneswar in 2024 with a cash prize of Rs 10000.
“Now I have nearly 8000 marigold plants of varieties like ‘Tennis Ball’, ‘Big Ball’, ‘Unisem’ and ‘Arkha Bhanu’. Each such plant yields flowers in 45 days to 60 days after their plantation,” said Pitabasa.
Encouraged by his own success, he began growing vegetables such as tomato, cucumber, pointed gourd (Potala) and ridge gourd (Janhi) in his 25 decimals of land. This fetched him Rs 1.35 lakh this fiscal, including nearly Rs 1 lakh from pointed gourd alone.
Life, however, was tough after he married Sebati in 2012. It became harder after the birth of his two children in 2013 and 2014, and toughest after his separation from his father and brothers in 2017. He preferred not to discuss the reason for the separation.
“When my earnings as a labourer proved too inadequate to run the show on my domestic front, I decided to take up farming to be self-dependent. But I wanted to grow the crops that my father Hari Sabar does not do. My father grows paddy and cotton in his three acres. So I made a shot at mandia (millet) farming in 2019,” Pitabasa told The Indian Tribal.
He invested Rs 2000 saved from earlier wages and borrowed Rs 3000 from friends, putting a total of Rs 5000 into indigenous millet (‘Bada Mandia’) farming in half an acre, using seeds he received from his father.
Using traditional methods, he harvested nearly five quintals. Keeping 50 kg for home consumption, he sold the rest at Rs 100 per ‘mana’ (three kilograms). In 2020–21, he grew millet in one acre, yielding over 12 quintals.
“I stopped adopting traditional method of farming to adopt SMI (System of Millet Intensification) method in 2021-22. Non-government agency Asha had trained me on SMI method that is akin to the System of Rice Intensification (SRI). This helped me clock income of over Rs. 70,000 that fiscal,” said Pitabasa.
However, he discontinued millet farming the next year as buyers dried up after the State government began distributing five kilograms of millet per month free to each BPL card holder in the district. “So, I solely concentrated on growing different varieties of hybrid marigold and apple ber,” he added.
He initiated hybrid marigold farming in 2020–21 after receiving 100 free saplings of the ‘Kolkata variety’ from KVK. After 45 days, he sold the flowers at Rs 100 per kilogram, earning Rs 3000. The next year, he procured 1000 ‘Tennis Ball’ seeds from Gunpur block headquarters. Only 700 germinated due to transportation stress, yet he earned over Rs 45,000 in November.
Earlier, he followed the ‘Tali Paka’ method—ploughing, mixing cow dung and organic manure, sowing seeds and later transplanting saplings. After training, he adopted scientific spacing: two feet between plants and three feet between rows. He applied this to over 400 rows. The results were remarkable—his turnover rose from Rs 80,000 in 2021–22 to Rs 1 lakh the next year, and over Rs 1.5 lakh in 2023–24.
“Each plant yielded more than 5.5 kilograms of flowers initially. But its market price varies drastically. While the flower sells at even Rs.120 per kilogram during holy Odia months like Kartika (October-November) and Margashira (November-December), and during religious occasions like Ganesh Puja and Saraswati Puja. In other times, per kilogram price of flowers drastically decreases to less than Rs.60,” said Pitabasa.
He not only encourages farmers to grow marigold but also trains them in SMI. When he buys seeds at Rs 3 per kilogram, he distributes them at the same rate, though he sells saplings at Rs 6–7.
“I got 3000 saplings from Pitabasa at concessional rate of Rs.5 per piece to do marigold farming in one acre this financial year. He also taught me on the nitty-gritty of farming,” said Saora tribal farmer Eshwar Sabar of Phajilibandha under Padamapur block, 25 km from Bhalerikudia.
Pitabasa ventured into apple ber farming in 2021–22. He purchased 45 saplings of the ‘Kashmir Sundari’ and ‘Ball Sundari’ varieties and 10 of Green Apple from Cuttack. While the first two cost Rs 100 each, the Green Apple saplings cost Rs 75. In 2022–23, he bought 35 saplings of the ‘Miss India’ variety at Rs 100 each from Bhubaneswar.
Following SMI spacing, he kept 12 feet distance between all plants and rows. The plants flowered within six months, and fruits were harvested in January–February. Initially, each plant yielded 4.5–5 kg; once they reached 12 feet in height, yields rose to 30–50 kg each.
He sells all varieties of apple ber at Rs 100 per kilogram to individual customers and at Rs 75 per kilogram to traders. His apple ber turnover crossed Rs 30,000 in 2022–23, exceeded Rs 1 lakh in 2023–24, and continued rising in 2024–25.
Earlier, he irrigated plants through an indigenous method—carrying river water in large earthen pots (‘Handi’) with holes at the bottom, placed near plant roots. Later, he installed a petrol pump for Rs 21,000, and set up a modern drip irrigation system across half his land at a cost of nearly Rs 40,000.
“We engage five to 10 female and male labourers if their services are required. Each female labourer gets Rs.200 per working day, while a male counterpart of hers receives Rs.300. They irrigate the plants through each ‘batia’ (channel) between two marigold plant rows. They also weed out grasses and unnecessary shrubs from the field. I and my spouse spray ‘nimastra’ and sometimes pesticide to control pests like ‘lepi’ and ‘lipa minor’,” said Sebati, the spouse of Pitabasa.
Now, Pitabasa has planted pineapple, custard apple, litchi, dragon fruit, moringa, anjeer and other fruit-bearing plants along the borders of his land. “I have taken this step with the hope that my turnover would exceed Rs.7 lakh next fiscal,” he said.
In Numbers
Web Stories
Update
Sukhu unveils key initiatives for HP’s tribal regions
Chairing the 50th meeting of the Himachal Pradesh Tribal Advisory Council in Shimla, Himachal Pradesh Chief Minister Sukhvinder Singh Sukhu unveiled a series of initiatives aimed at boosting livelihood opportunities, strengthening connectivity, and accelerating development in the State’s tribal regions. On Friday, he announced that his Government would provide up to a 40 per cent subsidy to eligible youth for purchasing buses and traveller vehicles in tribal areas, along with a four-month exemption from road tax. The move is aimed at creating sustainable employment through the transport sector, he said. The Government would also extend interest subsidies for establishing private solar power projects ranging from 250 kW to one MW in tribal belts in a bid to further promote self-employment, particularly in the renewable energy sector.
Tribal freedom fighters museum to be ready by January
Comments
Post a Comment