Sikhs from the organization Guru Nanak’s free kitchen served free food to locals on the freezing streets of Edinburg, UK. The group serves free food every Wednesday and helps people learn about the Sikh religion.

Guru Nanak’s free kitchen is now the 3rd group in the UK who does either daily or weekly seva of free food on the streets. The other 2 groups are Sikh Welfare and Awareness Team and Midlands Langar Seva Society. Sikhs in the UK are getting more involved in their respective communities and spreading Guru Nanak’s message at the same time.

It’ll be fair to say at this point Sikhs in the UK are doing the best job telling others about Sikhi.

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~ Source: DAILY SIKH UPDATES

Delhi’s first religious multimedia museum – ‘Baba Baghel Singh Sikh Heritage Multimedia Museum’ – is becoming a popular attraction not only for the Sikh community but also for people from other religions.

The museum, located inside Gurudwara Bangla Sahib, has been named after Baba Baghel Singh, a brave Sikh soldier, who played a significant role in defending Sikhism. He conquered the Red Fort in Delhi in 1783 and established seven historic gurdwaras in Delhi.

The force behind the ideas was International President of World Punjabi Organisation (WPO), Vikramjit Singh Sahney. Sahney conceptualised and started the museum in the memory of his father, late Gurucharan Singh Sahney.

Through paintings, digital technology, screens, murals, projections and the multi-language sound, the aim of the museum is to highlight the core principles of Sikhism.At the entrance of the museum, there is a geographical map that shows Guru Nanak Dev’s journey across the globe.

The museum has four galleries with 250 paintings and one small auditorium which has the capacity to hold up to 170 people at a time. It screens five-minute films on Sikh gurus and soldiers. The journey in the museum begins with a painting of Baba Baghel Singh capturing the Red Fort. One gallery shows the teaching of Guru Nanak Dev, followed by paintings depicting the birth of Khalsa and Maharaja Ranjit Singh’s life. There is also an installation depicting the religious symbol – ‘Khanda’. There is one gallery that informs about customs and traditions followed during a Sikh wedding and explains the concept the ceremony – Laavan.

The museum with its own unique style has attracted many people, including some foreign dignitaries. “As of now many eminent personalities from India and abroad have visited our museum like Deputy Prime Minister of UK, Nick Clegg; Lt. Governor of Delhi, Najeeb Jung; Union Finance Minister, Arun Jaitely,” said Anita Oberoi, co-ordinator of the museum.

The museum has been recently included in the Art Gallery. The museum was inaugurated by Union Minister Arun Jaitley on July 26, 2014. Within a span of four months, more than two lakh visitors have already visited the museum. Baba Baghel Singh museum is open between 9:00 am and 7:30 pm every day. The museum is closed on Monday. It is also closed between 1:00 pm and 2:30 pm for cleaning.

Source: iamin.in

An Indian-origin 110-year-old Sikh man Nazer Singh is BRITAIN’S oldest man & is about to celebrate his 111th Christmas.

Nazer Singh, born in Punjab, India, had not heard of Christmas until he moved to England in 1965. This year Nazar will spend the day with family, but won’t be seeing all his nine children, 34 grandchildren and 63 great-grandchildren.

“Since I came to England I take pride in receiving gifts and giving presents. I’m running out of items to ask for, though,” Singh was quoted as saying.

Singh, an ex-labourer, who lives with son Chain, 61, in Sunderland in North East England, said he would spend the day with family, but would not be seeing all his nine children.

Source: express.co.uk

The word Sikh means ‘disciple’ or ‘learner.’ The Sikh religion was founded in the fifteenth century by Guru Nanak Dev Ji

Sikhism is monotheistic and stresses the equality of all men and women. Sikhs believe in three basic principles; meditating on the name of God (praying), earning a living by honest means as well as sharing the fruits of one’s labor with others. Sikhism rejects caste and class systems and emphasizes service to humanity. Turbans are worn to cover our long hair and with respect to God. The Sikh faith teaches us the humanitarian principles of freedom, equality, and justice. There are about 25 million Sikhs in the world. Sikhs have been in the United States for over 100 years. Sikhism recognizes the universal truths that underlie all human endeavors, religions and belief systems. The universal nature of the Sikh way of life reaches out to people of all faiths and cultural backgrounds, encouraging us to see beyond our differences and to work together for world peace and harmony.

A Sikh is a man of love, equality & peace. They protect belong to all religions & races. Their Turban is their crown, uniform, a Symbol against depression. 83000 Sikhs soldiers died fighting in the World wars! Sikhs By far the community which has Lowest number of people imprisoned. They are not criminals or terrorist.They are Law abiding citizen. 58000 Gurdwaras prepare 6 Million meals a day. Its in their blood to fight against tyranny. Their Gurus gave his life so that everyone could practice his faith with freedom.

Sikhism is a practical religion and Sikhs are a pragmatic people. The emphasis is on a leading a worldly, successful life as a householder and a contributing member of society, but with the mind attuned to an awareness of God. Sikhism rejects all distinctions based on caste, creed, gender, color, race, or national origin. For Sikhs, God is not found in isolation or by renouncing the world, but is attained as an active family member and member of one’s community. The word “Sikh” means student. Therefore, a Sikh is and remains a student of the meaning of life.

The Sikh faith is committed to the equality of women, and necessarily so, as it defines God as gender neutral, perhaps one of the few major world religions to do so. There is no activity in a Gurdwara or within the community that is permitted to a man but not to a woman. There is no religious function from which women are barred at any time of their lives. Sikh spirituality is centered round this need to understand and experience God, and eventually become one with God.

The Sikh Gurus promoted all human beings as one and the same, and they are all above discrimination. The Gurus showed real love for all of humanity. Muslims were equally dear to them as Hindus, or any others.

It is well known that Bhai Mardana a Muslim, spent his whole adult life with Guru Nanak, accompanying the Guru with his Rabab as a musician and the Guru’s closest companion everywhere that the Guru went.

The foundation of Harmandir Sahib in Amritsar – the premier Sikh shrine, was laid by a Muslim saint Hazrat Mian Mir. Guru Arjun Dev incorporated in Guru Granth Sahib – the Sikh Holy Book, hymns of God-oriented saints – both Hindus as well as Muslims. Hymns of any saint that found a place in this Holy Book, are honored like those of the Gurus, and every Sikh bows equally in reverence to all of them.

The Sikh faith is a faith of learning and spiritual self-improvement; of dialogue; of intellectual evolution and certainly not of “conversion”; a person becomes a Sikh by choice and certainly not by compulsion or with inducements or incentives or by any other devices. It is a truly interfaith approach to religion undertaken in a way where the universal unity of the human spirit is honored. Sikhi promoted interfaith principles when the word ‘interfaith’ did not exist!

~ Tapasleen Kaur

The eldest Sahibzada of Guru Gobind Singh Ji, Sahibzada Baba Ajit Singh Ji was born at Paunta Sahib, and Sahibzada Baba Jujhar Singh Ji the second son of the tenth Guru, was born at Anandpur Sahib. The two were aged 18 yrs and 16 yrs respectively when they achieved martyrdom at Chamkaur Sahib. Because of their heroic deeds at such a young age, Sikhs reverdly call them “Baba”, expressive of their highest regard and respect for these brave sons of the Guru.

They underwent training in physical fitness, riding, and use of weapons as well as getting formal and religious (Gurmat) education from competent Sikhs and their father right from their childhood. Sahibzada Ajit Singh performed deeds of great courage during various battles that took place around Anandpur Sahib between the forces of Hindu Kings & Muslim rulers on one side & Guruji’s forces on the other.

Sikhism raised hopes of equality for all and freedom from tyranical rulers of the time. Ever increasing numbers of Hindus and even Muslims adopting Sikhism, alarmed both Hindu kings of the Hill States adjoining Anandpur Sahib and of the Muslim rulers who thought that if Sikhism were allowed to grow at this rate neither rulers would not be able to control the oppressed for very long. The Hindu Hill State Kings, through persistent comp rulers of the time. Ever increasing numbers of Hindus and even Muslims adopting Sikhism, alarmed both Hindu kings of the Hill States adjoining Anandpur Sahib and of the Muslim rulers who thought that if Sikhism were allowed to grow at this rate neither rulers would not be able to control the oppressed for very long. The Hindu Hill State Kings, through persistent complaints, alarmed Emperor Aurangzeb about the growing strength and influence of Guru Gobind Singh which according to them could one day endanger the rulers of both Hindu and Muslim communities.

Thus the Muslim rulers in Delhi, Punjab and Jammu and Kashmir joined hands with the Hindu rulers of Hill States around Anandpur Sahib, to destroy the growing influence of Guru Gobind Singh forever. Their combined fighting forces marched towards Anandpur Sahib and encircled it completely. They cut off supplies to the besieged Sikh community in the Anandpur Sahib Fort.

The Sikhs besieged in Anandpur Fort had to undergo extreme hardship due to unavailability of rations, water and medicines. On the other hand, seven months of unsuccessful military venture had also demoralized the leaders and soldiers of the tyrant rulers. As a result they searched for a face-saving device to please Emperor Aurangzeb.

Each respectively swore on the Geeta and Koran assuring Sri Guru Gobind Singh that in case he vacated Anandpur Fort along with his Sikhs, they would not attack him and his soldiers. After this evacuation, they would also leave and be in a position to show their faces to the Emperor Aurangzeb. Guru Gobind Singh Ji decided to evacuate Anandpur Sahib on the advice of Sikhs although he had no confidence on the promises made by the adversaries and told them about his views.

Guru Ji, accompanied by Sikhs and his family members evacuated Anandpur Sahib in December 1704 A.D. They had hardly reached the bank of rivulet Sirsa, when the enemy forces attacked them from behind without caring a bit about the promises made by them earlier in the name of their Holy Books.

Sahibzada Ajit Singh and part of Sikh forces kept the attacking enemy at bay by engaging them in a fierce battle till Guru Gobind Singh accompanied by others crossed the rivulet, which had swelled due to heavy rains upstream. Later Ajit Singh and the remaining Sikhs too crossed the rivulet Sirsa & joined Guru Gobind Singh. The enemy forces were deeply impressed by the fighting & leadership qualities shown by the eldest son of Guru Gobind Singh. The flooded rivulet took a heavy toll of Sikh lives.

By evening of the following day, Guru Gobind Singh accompanied by his only two elder sons and forty surviving Sikhs arrived at village Chamkaur, thoroughly exhausted. They quickly settled in the fortress-like house of Chaudhary Budhi Chand and decided to face the approaching enemy forces there.

During the night, enemy forces encircled this fortress in large numbers. Their numbers swelled to 100,000 by day break. When the enemy attacked the fortress in the morning, Guru Gobind Singh, and his disciples kept the enemy at bay with the hails of deadly arrows which inflicting heavy casualties. When the stock of arrows started dwindling and the enemy forces starting coming close to the fortress, it was decided by Guru Gobind Singh to send Sikhs outside the fortress in batches of five to engage the enemy soldiers in hand to hand combat. Imagine 5 Sikhs, daring to take on thousands of enemy soldiers! This amply proved to the world how fearless the Sikhs of the Guru were. They had love not for their lives, but the orders of their master.

SAHIBZADA AJIT SINGH’S MARTYRDOM:

When groups of Sikhs started leaving the fortress and fought bravely while afflicting heavy causalities before laying down their precious lives, Sahibzada Ajit Singh sought permission of his father to also allow him to go out to fight side by side the brave Sikhs.

Guru Gobind Singh was immensely pleased at this and embraced his son. He himself armed his son and sent him out with the next group of five Sikhs whom he considered no less dear than his own sons. Their valor lent proof to Guruji’s saying that he would be worthy of being Gobind Singh when he would make a Sikh so brave and fearless that he would fight with one lakh and quarter enemies alone.

Emerging from the fortress, Ajit Singh, the brave son of the Tenth Master, attacked the enemy soldiers like a lion leaping on them as if to hungrily tear and shred sheep. Many enemy soldiers were both astonished and terrified on seeing the fighting caliber and methods of attack of this young boy. The accompanying Sikhs prevented enemy soldiers from other sides from encircling the brave Ajit Singh.

After the brave son of the Master exhausted his arrows, he attacked to enemy with his spear. However, the blade of spear which had penetrated into the chest of one of the adversaries piercing his steel dress, broke inside the body of the enemy solider, when Sahibzada Ajit Singh pulled his spear back. Taking advantage of this delay of Baba Ajit Singh, the enemy soldiers were successful in injuring his horse, which fell dead.

The Sahibzada swiftly dismounted the horse and pulling out his sword from its sheath, engaged the enemy soldiers. While he was cutting the adversaries to pieces by lightening strikes with his sword, an enemy soldier successfully attacked the brave son of Guru Gobind Singh with a sharp spear. This spear pierced deeply into the body of Baba Ajit Singh. The brave son of Guru Gobind Singh was fatally injured and the youth fell on ground.

He attained martyrdom under the watchful and appreciative eyes of his great father. Scores of enemy soldier’s bodies were lying in heaps around the fallen body of brave Ajit Singh.

Guru Gobind Singh was watching the brave acts of his son in the battlefield from the fortress. He had been keeping the enemy at bay by his arrows thus providing enough cover for his son to fight a prolonged battle with the enemy soldiers.

The Guru was immensely pleased at the courage shown by his son and the tactics employed by him while inflicting heavy casualties on the adversaries.

Guru Gobind Singh thanked God for helping Ajit Singh to live up to his father’s expectations. The Guru thus proved that for the cause he was fighting, he would not hesitate to offer his own sons for sacrifice, while demanding the same supreme sacrifice from his Sikhs. The Sikhs were as dear to him as his own sons.

Thus fell the brave son of the Great Guru providing inspiration to the Sikhs for generations to come. The Sikh community will remembering this young martyr son of the tenth master for all times to come.

SAHIBZADA JUJHAR SINGH JI’S SACRIFICE:

Sahibzada Jujhar Singh, the second son of Guru Gobind Singh had been keenly observing from the fortess Chamkor the heroic fight put up by his elder brother, Sahibzada Ajit Singh against overwhelming number and better equiped enemy soldiers. The brave fight put up by his elder brother filled Sahibzada Jujhar Singh with happiness and courage.

No sooner did Sahibzada Ajit Singh fell as a martyr, Sahibzada Jujhar Singh requested his dear father Guru Gobind Singh to grant him permission to accompany the next batch of Sikhs to repeat the heroic acts of his elder brother. He assured his father that he will not let him down and that he would attack the enemy soldiers and drive them away as a shepherd drives his flock of sheep.

The Guru Father was filled with immense pleasure at the determination of his 16 year old second son. He armed his son with weapons and allowed him to go out with next batch of five Sikhs.

Once outside the fortress, the young Jujhar Singh fearlessly attacked the enemy soldiers like a lion, while accompanying Sikhs formed a protective ring around him. Guru Gobind Singh was watching his brave son’s deeds of valor and appreciated his courage and swordsmanship from atop the fortress.

The enemy soldiers could not help appreciating the ferocity and smartness of the young boy. They had never seen such bravery performed by anyone at such a young age against mighty enemy forces. Sahibzada Jujhar Singh using arrows, his spear and finally his sword felled numerous enemy soldiers. Headless bodies of enemy soldiers were piling up around him. The accompanying Sikhs were likewise putting to death many more enemy soldiers while keeping a protective ring around Sahibzada Jujhar Singh.

After a long drawn battle, the enemy soldiers attacked the young Jujhar Singh from all sides in large numbers, breaking the protective ring around him.

Under the appreciative gaze of his father and the accompanying Sikhs, Sahibzada Jujhar Singh put up a brave fight but was ultimately fatally injured and was martyred on amidst heaps of dead bodies of the enemy forces.

The way both these sons of Guru Gobind Singh achieved martyrdom, upholding the principles for which their father had been actively mobilizing within his disciples, showed that Guruji was able to show to all the Sikhs and the enemy that he did not value his own sons more than his Sikhs and that he would not hesitate even to sacrifice his own sons for the Sikh cause.

On seeing his second son falling martyr like his first son, Guruji thanked God for enabling his sons to live up to his expectations. There is no parallel in the world when a father had thanked God, instead of weeping, on the death of his sons witnessed in front of him.

The heroic deeds of these two elder sons Guru Gobind Singh will keep inspiring the young Sikh generations to rise to the occasion whenever called upon to fight for justice and rights against injustice and cruelty for all times to come.

Thus, Guru Gobind Singh sacrificed his dear and brave sons, only to prove that when it comes to making sacrifices for Sikh cause, he would not hesitate to offer his own sons to show to the world that the Sikh ideals alone, and not his own sons, were dearer to him.

~ Source: Panthic.org
~ (Reprint – adapted from article published by ‘All About Sikhs’)

“Shining in the morning light, the gilded splendour of its panelling, big dome and small minarets, this temple is a fairy world palace to the devotees of the Sikh faith. Certainly, the first look brings on to the innocent eye the image of a transcendent fact. The ‘loving sight’ peering into heaven from the legends of the miraculous cures by the touch of the water in the pool of nectar, in which the shrine stands makes for ecstatic awareness. The vision has been received by millions of pilgrims who have come here for centuries from near and far.”

Of great historical, spiritual, and emotional significance to the Sikhs, this Gurdwara was first conceived by Guru Amar Das, but its actual construction was begun under the supervision of Guru Ram Das his successor. The Temple had modest beginnings, a house built of sun-dried mud bricks was the first building constructed by Guru Amar Das. Guru Amar Das is said to have found ‘a medicinal herb growing at the edge of the pool, which cured a skin ailment of his master Guru Angad the ‘second Nanak’. For many years the Amrit Sarovar remained little more than a village tank, until the fourth Guru, Guru Ram Das began to carry out the plans of his mentor Guru Amar Das for a more permanent structure built of kiln-fired brick.

The Guru Granth Sahib, the 11th Guru of the Sikhs, lies literally at the heart of worship in the Harmandir Sahib complex, serving as the focus of attention and devotion in the Harmandir Sahib’s sanctum. The foundation stone of the historic building was laid by a non-Sikh. The Guru gave the task of initiating the building to a Muslim Saint Hazrat Mian Mir ji of Lahore in December 1588. The Guru Sahib had been asked by the previous Guru to find the Holiest man in India to lay the stone for the Gurdwara. Guru Arjan in choosing his friend Hazrat Mian Mir ji to lay the stone showed the world the true message of religion, promoting Interfaith dialogue and interaction.

Around the world, to non-Sikhs the Harimandir Sahib is, perhaps, better known by its English ‘sobriquet’ – a name given to the Temple because of the lavish gold plating that adorns the walls of its two upper floors, which include its dome, the airy Shish Mahal, where three Gurus spent many hours, and its minaret’s. Maharaja Ranjit Singh, the great Sikh Maharaja of the only Sikh state to never be ruled by the British during his lifetime was, besides one of the greatest generals of military history, one of the few rulers of India to serve his Kingdom and its subjects of, various religions, with an eye to the equality of all. He was also a great patron of the arts. During his lifetime, he had strived to bring all Sikhs under the rule of one great Khalsa Kingdom. When he gained control of Amritsar he used much of the great excess wealth the Punjab produced to rebuild many Gurdwaras associated with the days of the Gurus as well as having many more constructed.

The establishment of Sri Harimandir Sahib during the late 1500 hundreds was a most significant achievement as the Sikh Gurus saw to its establishment as a centre of excellence, inspiration and action for the faiths many followers spread around the world. The popularity and importance of this Crown Jewel of Sikh Gurdwaras made the whole of the region a prosperous an important economic hub, as well as the preeminent centre of Sikh activity.

~ Source: Sikhiwiki

Once there were two brothers from Gurdaspur. One brother was in his late twenties and the younger brother was perhaps in his late teens or twenty years old. They got a job in a farm in northern Italy in a place called Bologna. Both brothers were Amritdharis.

Due to the lack of awareness and education about Sikhs, many of the illiterate or poorer Italians who run the farms do not know who Sikhs are. They usually mistake Sikhs for Muslims and therefore harbour ill-feeling towards the Kesh (unshorn hair) and Dastaar (turban). The Singhs worked for a few days on the farm. One Friday, whilst the Singhs were at work, the owner of the farm called them over. The Italian man said in English to them, “Look! I do not like the look of you two. Take off this beard and material you have on your head.” The Singhs replied with the little English they knew, “The beard and turban are apart of our religion. We cannot remove them.” The Italian man said, “I do not wish people wearing a turban and beard working for me. You have a choice. If you wish to come back to work on Monday then you must come back as clean-shaved and cut your long hair. If you do not do this then do not bother to come back to work. This is final.”

The Singhs went home very upset. Their parents had sacrificed large sums of money to give to agents so that they could come abroad and build better lives for themselves. Their family was living on the hope that their two sons would earn money in Italy and sent it back and helping them getting rid their debt and support them. What could they do now? The elder Singh went to the bathroom looking in the mirror asked for forgiveness from Sri Gobind Singh jee and whilst feeling emotional he removed his dastaar layer by layer. He then reluctantly picked up a pair of scissors and cut his Kesh which he had never cut in his life before. Once he had cut the hair on the top of his head he then waved the scissors over his long flowing beard. Feeling sad but hopeless he removed his Kirpaan he was wearing placed it in a cupboard with his dastaar. He came downstairs. His younger brother looked at him and in horror said, “What have you done?” His brother said, “We have no choice. If we want work we must sacrifice our Sikhi. I know it is wrong, but may Sri Guru Gobind Singh Jee forgive us for we have no choice. I don’t wish to do this but how will we stay alive and how will we survive?”

The now clean-shaven man told his Amritdhari brother, “Are you not going to cut your hair. If you want work then we have to do it. It is not our choice but out of desperation and survival. You cannot rely on others for food because they will get fedup feeding you for free after a while and then what would you do?” The younger brother refused to remove his dastaar and have his hair cut. “I cannot turn my back on Kalgi-dhar Paatshaah! I will not go to work if that is the price to pay! You go. I cannot commit this sin. My Waheguru will provide me with food and shelter. I will not beg food from anyone – Waheguru will protect and provide for me!”

The now clean-shaven man went to work. The Italian boss said, “Wow. You have cut your flowing beard and removed your turban.” Feeling sad he replied, “Yes, because you would not employ us otherwise.” “Where is your brother? Why is he not at work?” “He refused to remove his turban or touch any of his hair.” The Italian boss was very annoyed at hearing this and couldn’t understand why his worker could not obey a simple order. In frustration, he told the now clean-shaven man” Come with me. Sit in my car and take me to where you live. I want to talk to your brother.” So they got in the car and drove to the house where they were staying.

The Italian man knocked on the door and the young Amritdhari Singh answered the door. Angrily the man said, “Why are you not at work?” “Sir, you did not want my turban or beard. You said not to come to work if you were unwilling to shave and remove your turban.” The Italian man got really annoyed and said, “What’s the big issue with this hair and a piece of cloth? I don’t understand! Are you seriously telling me you are willing to lose your job over that?” Humbly the Singh replied,”My religion is more precious to me than anything in this world. I have made a promise to God that I will never cut my hair and never remove my turban! I cannot turn my back to my God and religion, if losing my job is the price to pay then so be it! I am willing to go hungry or even die, but I cannot break my promise to my God and turn my back to my religion.” Hearing this, the Italian man was left shocked. Feeling moved by the Singh’s words he said, “You have impressed me young man. I believe in God also, but I have never met someone like you who has so much faith in God that they willing to lose their job, go hungry or even die! You have shown so much dedication, commitment and faith in your religion and your God.”

The mesmerized Italian man pulled out a bunch of keys from his pocket and placed them in the hands of the Amritdhari Singh and said, “You have not turned your back on your God and religion. You are loyal and faithful person! If you are so loyal and faithful to your religion and God then you will definitely be loyal and faithful to me as well. I have full respect and faith in you. Please forgive me for my mistake I have made. From now on you are in charge of these keys to my factory. If you accept, you will no longer work in the fields; you will become the manager of the factory and look after everything for me.” Waheguru, Waheguru!

Dhan Hai Guru, Dhan Hai Teree Sikhee.

~ Source – Manvir Singh Blog

Just a few minutes can shift your mindset for the whole day

Meditation is more than just a stress buster. New research shows it can help boost creativity; another review found it could reduce symptoms of anxiety and depression, and it could even improve decision making, in addition to a host of other health benefits.

But how can you embark on a serene course of meditation when you can barely quiet your multitasking brain long enough to finish tasks at home or at work? Here, five tips from meditation Guru Amit Sood, MD, professor of medicine at the Mayo Clinic and author of The Mayo Clinic Guide to Stress-Free Living.

Pick an activity that works for you

One assumption novices make is that you have to sit in a corner chanting god’s name for meditation to work. But that’s a fallacy, says Dr. Sood. You can incorporate it into everyday activities, like your workout. If you’re running, for example, instead of listening to your iPod, silently repeat “peace” every time your foot strikes the ground. After a few minutes, you’ll find you’re chanting the word automatically and have entered a contemplative state.

Grab a moment of gratitude

An easy way to get in a quick meditative moment is to sit down and take two minutes (yes, you can set your cell phone timer!) to think about five people in your life you’re grateful for. Start with the first one, and quickly run down the many ways this person has helped you. Now move to the second one, and imagine looking deep into their eyes. The third one, visualize giving them a quick, firm hug. By evoking images of folks who care about you, you’re releasing positive energy that will stay with you the rest of the day.

Start small

Most people only meditate for 3 to 5 minutes when they first start the habit, according to data collected by the folks behind the goal-tracking app Lift. Dr. Sood suggests this simple exercise: Sit quietly and as you breathe in, imagine your brain filling with light. Exhale. Breathe in again, imagining your heart filling with light, then exhale. Repeat (rotating between brain and heart) for two to three minutes.

Wish others well

When you walk around the office, silently send each co-worker you see a wish. It can be specific—“I wish you well in your meeting with the boss this morning” or it can be general “I wish you health and happiness and general well-being.” Do it for everyone, even people you’re indifferent about or dislike: “It removes any sense of hostility or competitiveness you might feel towards others and replaces it with positivity, which is energizing,” says Dr. Sood

Turn to an app

If you don’t find any of these techniques helpful—or you crave more—there are plenty of apps out there to keep you meditating in the moment. (Sixty-two percent of people who meditate more than three days a week use a meditation app, according to Lift.) A few to try: Mayo Clinic Meditation ($2.99), Stop Breathe & Think (free), and Mental Workout (free). Or try one of the free guided meditations suggested by Lift.
The good news is if you stick with it, it’s likely to become automatic: people who meditated for 11 days were more than 90% likely to continue to a 12th day, according to the Lift survey.

This article originally appeared on Health.com.