Daily sadhana means daily spiritual practices one must do regardless of what profession one follows or which time zone one lives. These are called sadhana because they enhance one’s spiritual path and help avoid mental, emotional & physical ailments in life.
These spiritual practices need no external reminders just like how no one reminds us to shower or brush or eat or sleep or urinate. We do these practices because it’s necessary to keep us healthy and prevent the accumulation of toxins in our bodies.
Similarly, there are 5 additional steps of sadhana that each one of us should practice to detox our body and mind.
1. Daily Yoga and Meditation
It’s best done during sunrise or sunset. One must do a minimum of 30-45 minutes of daily practice of yoga and meditation. You can either follow your guru or enroll in my daily classes.
In my classes I ensure that we begin with prayer, followed by Surya namaskar or Chandra namaskar (depending on the time of the day), followed by pranayama, vinyasa flows, and end with Shavasana. The entire session lasts for 45 minutes, and it happens daily with flexible timings.
2. Create a To-Do List Every Morning
Most youngsters today despite being very good at their jobs experience burnout within months or years. It’s because they are constantly in a rat race or competing with their peers and often end up with psychological problems like insomnia, anxiety, etc.
To avoid such stress it's always a wise habit to make a list of things to do in the morning which essentially helps plan your day ahead. At the end of the day if you finish most of them on your list it gives a sense of accomplishment and does not add to your stress. It also helps focus on the leftovers the next day and prevents procrastination.
3. Spend a Few Minutes-to-Hours with Nature
This time includes things that you enjoy most like gardening, hiking, walking or even playing a sport. These things help you connect with nature and also give you a daily dose of vitamin D because your skin is exposed to UV rays.
This exposure is crucial for the healthy growth of our skin and bones and the release of happy hormones. So never compromise on these activities outdoors and in summer you can prolong them for many hours.
4. Thank Someone or Something Daily
this act of gratitude is of utmost importance, particularly on days when unfortunate things occur in our lives.
Expressing gratitude is best done by journaling our thoughts either by writing in a diary or by shooting an email to yourself. This way when your days get bad in the future, you can always read the email from your past to see how much you have progressed and how far your goals are from the current day.
This removes fear and anxiety and builds confidence in your work as well as keeps you going when days get tough.
Related article: 4 Steps to Self Therapy for Anxiety & Depression
5. Follow the 15 Sattvic Diet Rules
The sattvic diet is often misunderstood especially by people living outside of India. Hence please read my 30-page booklet called 15 Sattvic Diet Rules customized for the American population. It’s simple & has a yet detailed approach to what concepts to include in following your sattvic diet daily.
A huge part of health & wellness comes from your diet. Remember in Ayurveda we consider food as medicine and when we understand this kind of diet, we will never need to consume real pills or tablets in the future.
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