Morning – sample daily routine

From the book – Chapter 16: Daily Mental-Wellbeing Routine

Morning

Wake at a consistent time (for example, 6:00–6:30 am).
Hydrate: a glass of water.
Light movement: 5–10 minutes of stretching, yoga, or a short walk.
Morning sunlight: 10–20 minutes outside if possible.
Mind practice: 5–10 minutes of breathing, meditation, prayer, or uplifting reading.
Breakfast: balanced meal (roti/paratha/oats with vegetables, eggs, or fruit and nuts).

The Timetable on the Fridge – Ananya, 16, in Chennai, is in Class 11. Her day is a blur of school, tuition and phone. She wakes late, skips breakfast, studies until midnight…
Night Shift, New Baby – Rahul, 33, works night shifts at a call centre in Gurugram. His wife Pooja works days and they have a four-month-old baby. Rahul sleeps in fragments,…
The Pension Day Routine – Mr Iyer, 70, retired from a bank in Coimbatore, lost his routine when work ended. He wakes at odd hours, watches television most of the day,…
Raj, Age 31 – Raj worked in the demanding world of IT, where long hours and late-night coding sessions were worn like a badge of honour. His daily rhythm was…

Patanjali Yoga Sutra 1.12 – That stilling of the mind comes through practice and non-clinging.