compassion toward self

Dear reader, I welcome you with a quiet smile and an open heart as we step into a healing conversation together.

Some years ago in my clinic, a young mother came to me with migraines, gastritis, and a constant ache of worry; her scans were normal, her lab reports mostly unremarkable, yet her life felt like a house built on sand—one stressor and everything trembled. As a physician and as the Founder of SaiSankalpam.com, I guided her not only with medications but with breathwork, gentle movement, sleep rituals, and a reframing of her thought patterns; slowly, her symptoms eased, her patience with her children returned, and her finances even stabilized because decision-making became clearer. That journey reaffirmed a truth I hold deeply: holistic health is not just about the body—it is the energetic foundation that supports every other pillar of life.

Here is how I teach this in my practice, weaving science with spirit:

Five pillars of success (anchored in health) – Health: When we regulate the nervous system, inflammation drops, digestion improves, and hormones balance. Vitality returns, mood steadies, and mind–body harmony becomes our baseline instead of a rare event. – Relationships: A calm body breeds a calm voice. With better sleep and balanced breath, we gain patience, empathy, and presence; oxytocin rises, and conflict softens. – Financial wisdom: Reduced stress improves the prefrontal cortex’s clarity and discipline; we plan instead of react, spend with intention, and avoid the costly decisions that come from fatigue and fear. – Knowledge: Stable energy enhances focus, memory consolidation during sleep, and enthusiasm for learning; the brain quite literally remembers better when the body rests well. – Inner peace: Stillness, breath, and spiritual grounding open a quiet inner space where we meet life with dignity and love rather than urgency and noise.

The T.E.A.R. formula (through the health lens) – Thoughts → regulate the nervous system. The way we narrate our day signals either safety or threat. Safety cues increase vagal tone, lower cortisol, and steady heart rate variability. – Energy → stabilizes emotions and physiology. When our cellular energy (mitochondrial function, blood glucose balance, hydration) is steady, our feelings are less turbulent and digestion, immunity, and hormones cooperate. – Actions → become disciplined and compassionate. With a settled system, we choose nourishing food, respectful words, and consistent routines. – Results → lead to well-being and spiritual growth. Over weeks, the body heals better, relationships deepen, work becomes purposeful, and the heart opens to service.

Two triangles that shape our day – Triangle 1: Thoughts → generate → Energy – Triangle 2: Energy → guides → Actions → creating → Results

How the triangles shape your life – Physical health: Peaceful thoughts downshift sympathetic overdrive, improving energy balance; that energy supports consistent actions—sleep on time, balanced meals, movement—which yield results like lower blood pressure, fewer migraines, and resilient immunity. – Emotional balance: Healthier energy (stable glucose, good hydration, rhythmic breathing) prevents emotional spikes; your actions become kinder, and the result is trust and warmth in your relationships. – Spiritual depth: When thoughts are loving, energy becomes luminous; compassionate actions arise naturally, and the result is inner stillness where prayer, meditation, or simple silence feels alive. As Sathya Sai Baba reminds us, “Love All, Serve All; Help Ever, Hurt Never.”

Practical daily health techniques I use and recommend – The 60-second breathing pause: Between tasks, inhale gently through the nose for 4 seconds, long exhale for 6–8 seconds, twice; then two “physiological sighs” (inhale, short top-up inhale, slow exhale). This activates the vagus nerve, reduces cortisol, and quickly resets focus. – Mindful meal practice: Before the first bite, pause for three breaths and notice aroma and gratitude; chew until the texture softens fully. This recruits the parasympathetic system, improving digestion, glucose control, and portion awareness. – Gratitude walk: 10–15 minutes in daylight, noticing one thing you appreciate in your body, one in nature, and one in a relationship. Sunlight anchors circadian rhythms, movement improves insulin sensitivity, and gratitude widens perspective. – Early sleep ritual: Set a “digital sunset” 60–90 minutes before bed; dim lights, warm shower, simple stretch, and one page of reflective reading or prayer. This lowers core body temperature and signals melatonin release, deepening recovery. – Hydration with awareness: Begin the day with a glass of water and a pinch of minerals or a squeeze of lemon if suitable; sip steadily across the day. Proper hydration supports blood volume, cognition, and mood stability.

When we honor these small practices, the triangles align: Thoughts generate Energy; Energy guides Actions; Actions create Results—and the results reinforce the loving thoughts that started the cycle. In this way, physical health, emotional balance, and spiritual depth are not separate projects; they are one river flowing through five strong pillars.

Sathya Sai Baba’s timeless guidance lights the path: “Love All, Serve All; Help Ever, Hurt Never.”

Please share your thoughts, reflections, or questions in the comment box below. I value every comment and read each one with love and gratitude.