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 three resolves for yourself, adding one to the other:
   a) for developing health, vigour, strength and balance in the body, mind and emotions
   b) for mental clarity, focus, understanding and expansion of your mind
   c) for victory and protection against negativity in all forms, from within and from outside, and to maintain serenity and composure

5. Chant the mantra Om seven times again

6. Observe your natural breath and count seven rounds.

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

Still in bed: breathing and stretching routine

While this may sound commonplace and common-sensical, most of us do not give enough attention to this most essential part of starting the day. The body has been in a horizontal position for many hours, often with shallow / irregular breath, and it is best to prepare it to get vertical gradually:

1. Stretch while lying on the back, thoroughly, in all directions, with deep breaths

2. Roll over onto the right side, then left

3. Roll over onto your front and, with deep breath, practise a few easy backward bends, then shashankasana (child’s pose)