---
icon: material/meditation
---

# Daily Sadhana

<figure class="page-hero">
<img src="../assets/images/daily-sadhana.jpg" alt="A person meditating peacefully in morning light" loading="lazy">
<figcaption>Photo by <a href="https://unsplash.com/@jareddrice">Jared Rice</a> on Unsplash</figcaption>
</figure>

*Sadhana* means daily spiritual practice — not something you do when you have time, but the foundation you build everything else upon. It doesn't require a temple or a teacher. It requires showing up.

---

## Meditation

Sit. Breathe. That's the whole instruction.

Start with five minutes. The mind will wander — that's what minds do. The practice is not emptying the mind but noticing when it has wandered and gently returning. Every return is a rep. Like any muscle, attention strengthens with use.

No app needed. No special cushion. A chair, a floor, a patch of grass — anywhere you can be still.

---

## Gratitude journal

Before bed or first thing in the morning, write down three things you are genuinely grateful for. Not generic blessings — specific moments. The warmth of sunlight through a window. A conversation that landed. The taste of a ripe fruit.

Gratitude is not toxic positivity. It is the deliberate practice of noticing what is already good, which rewires the brain away from its negativity bias over time.

---

## Personality defect removal

This is the inner work few want to do: asking honestly where you are still reactive.

- Where am I still carrying anger?
- What am I afraid of?
- How can I be more patient today?
- Where could I replace judgment with kindness?

Don't fix it all at once. Pick one thread and follow it. The goal is not to become perfect — it is to become less defended, more available, more unconditionally loving. Not toward everyone else first — toward yourself.

??? question "A simple evening practice"
    Sit quietly and replay the day. Notice any moment where you contracted — irritation, defensiveness, avoidance. Don't judge the reaction. Just see it. Tomorrow, you'll have another chance.

---

## Movement: energy and strength

The body needs two kinds of movement every day:

**Energy practice** — yoga, tai chi, qigong, or simple stretching with breath awareness. This moves *prana* (life force) through the channels of the body. Even ten minutes shifts the nervous system from fight-or-flight to rest-and-digest.

**Cardio and strength** — walking briskly, running, bodyweight exercises, lifting. The body evolved to move against resistance. Without it, the mind stagnates too.

Pair them. Energy practice in the morning to open; strength in the afternoon to ground.

---

## Visualization: morning and night

Every morning and every night before sleep, spend two minutes visualizing the future you want — for yourself, your family, your community, your 'tribe.' See it as if it is real *now*. Feel the gratitude as if it has already arrived.

This is not magical thinking. It is the practice of orienting the subconscious toward what you are building, so that during the day, you recognize the doors when they appear.

---

**Related:** [Finding Your Purpose](../../teachings/finding-purpose.md) — when sadhana meets direction.

*What practice will you show up for tomorrow?*