Early morning routines

Right after waking up: Mantra and resolves

1. Sit up in your bed, keeping the eyes closed and awareness internalised.

2. Find your natural breath, and without changing its rhythm in any way, count seven rounds of breath

3. Chant the mantra Om seven times aloud (if sleeping alone) or quietly, if there are people around you.

4. Take a resolve for physical health, vitality, mental and emotional resilience and balance. With that resolve, chant the Mahamrituynjaya Mantra 11 times.

5. Take a resolve for mental clarity and focus, a sharp intellect, broad understanding, and the development of your inner potential waiting to be awakened. With that resolve, chant the Gayatri Mantra 11 times.

6. Take a resolve to overcome negativity in all forms, both from within and from the outside environment, and to maintain serenity and composure throughout the day.

7. Chant the mantra Om seven times again

8. Observe your natural breath and count seven rounds.

9. Externalise your mind, open your eyes, and prepare to start your day

Still in bed:

• Gradually and thoroughly stretch the whole body, with slow and deep breaths.

• Roll over to the right side and stay there for a few moments; then to the left side.

• Roll over onto your front and, placing your hands underneath the shoulders, practise a few easy and gentle backward bends, inhaling deeply each time and exhaling as you lower the body.

• Gradually come into shashankasana (the child’s pose) and rest the whole body.

• Roll onto your back, bend the knees, and practise supta udarakarshanasana in an easy and gentle manner, just a few rounds to each side.

• Then, you’re ready to open your eyes, get up from bed, and begin your morning cleansing routine.

Shatkarma

Part 1: in the bathroom

1. Washing the eyes: with the eyes open, splash your face with cold water, allowing the water to rinse the eyes, for about 30 seconds.

2. Cleaning the tongue:
   - stick your tongue out and scrape the slimy residue that builds up on it overnight. Use a tongue scraper, or the fingernails of 3 fingers of your dominant hand - making sure your nails are smooth and clean.
   - relax your tongue, hold it at the root with four fingers, and “milk” it 5-10 times, feeling the stretch all the way down to your throat.

3. Massaging the gums: using the belly of your index finger, rub your gums and teeth inside and outside, both the upper and lower teeth, for a few seconds.

4. Cleaning the Ears: making sure your fingernails are not too long / sharp, put your little fingers deep inside your ears and rotate gently but vigorously forward and back. Feel the loosening in the sides of your head.

5. Massaging the eyebrow centre: with the knuckle of your thumb, find the dip between the brow bones and the forehead, apply gentle pressure, and rotate / rub clockwise for 10-15 seconds