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docs/practices/daily-sadhana.md

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 # Daily Sadhana
 
-<figure class="page-hero">
+*Sadhana* means daily spiritual practice — not something you do when you have time, but the foundation upon which you build everything else. The best time to practice is first thing in the morning, ideally waking an hour before sunrise. At this hour the energy is quiet, as the world is still asleep. Settling into meditation during the 48 minutes surrounding sunrise lets you ride a moment when the energy is in transition — and your practice can have a far greater impact.
-<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>
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-_Sadhana_ means daily spiritual practice — not something you do when you have time, but the foundation upon which you build everything else. The best time to practice is first thing in the morning, ideally waking an hour before sunrise. At this hour the energy is quiet, as the world is still asleep. Settling into meditation during the 48 minutes surrounding sunrise lets you ride a moment when the energy is in transition — and your practice can have a far greater impact.
+***
 
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+## Morning routine
+
+Drinking water on waking helps re-hydrate, as the body hasn't drunk anything for several hours. Warm water, or at least room temperature (not cold) is best.
+
+Juice of one lemon or lime, 2/3 fingers of water, half spoon of bicarbonate of soda/baking soda (food grade, aluminium free) mixed in tall glass, first thing in the morning, to regulate any excess acidity and re-hydrate
 
 ## Meditation
 
@@ -25,15 +25,15 @@ You can use meditate on your bed, in the car, on a chair or the floor, a patch o
 
 ### Zen
 
-The word _zen_ traces back through the Chinese _chan_ to the Sanskrit _dhyāna_, meaning meditation or deep absorption. The ancient sages studied this state with extraordinary care, and the depth of their insight is something our modern mind can only begin to appreciate. See Patanjali's _Yoga Sutras_ if you'd like to go deeper.
+The word *zen* traces back through the Chinese *chan* to the Sanskrit *dhyāna*, meaning meditation or deep absorption. The ancient sages studied this state with extraordinary care, and the depth of their insight is something our modern mind can only begin to appreciate. See Patanjali's *Yoga Sutras* if you'd like to go deeper.
 
 #### Focus
 
 The mind can rest on many different objects in meditation. We suggest starting with the breath, since it is a simple and direct link to your soul and to the universe — every breath is an exchange between your being and the greater oneness that holds it.
 
-You can also choose another single point of focus to help the mind settle — a sound (mantra) or a form (yantra). In all, there are 112 techniques for focusing the mind, explored in the ancient text _Vijñāna Bhairava Tantra_.[^1]
+You can also choose another single point of focus to help the mind settle — a sound (mantra) or a form (yantra). In all, there are 112 techniques for focusing the mind, explored in the ancient text *Vijñāna Bhairava Tantra*.[1](#user-content-fn-1)
 
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+***
 
 ## Gratitude journal
 
@@ -50,7 +50,7 @@ The merit journal is a practice for reinforcing the virtues in our personality.
 
 - [ ] Write an entry in your merit journal
 
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+***
 
 ## Improvements journal
 
@@ -65,18 +65,18 @@ Almost every emotion has its time and place. Sometimes it is good to rest or to
 
 To start, pick the one with the most impact, often anger. The goal is not to become perfect — it is to become less impulsive, more available, more unconditionally loving. Starting with yourself is key. Notice your thought patterns and how you speak to yourself. Do you scold yourself over a trivial mistake? How might you extend and deepen your patience toward yourself?
 
-??? question "A simple evening practice"
+??? 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. If you like you can journal your reflections and over time you may see just by noticing them things have started to resolve.
 
 After reviewing the key area you'd like to work on you can use auto-hypnosis to improve it.
 
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+***
 
 ## 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.
+**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.
 
 - [ ] Do 10 minutes of energy practice this morning (yoga, stretching, tai chi)
 - [ ] Do 20 minutes of cardio or strength work today
@@ -85,21 +85,23 @@ The body needs two kinds of movement every day:
 
 Pair them. Energy practice in the morning to open; strength in the afternoon to ground.
 
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+***
 
 ## Visualization: morning and night
 
-- [ ] Spend 2 minutes each morning visualizing the future you want — see it as real _now_
+- [ ] Spend 2 minutes each morning visualizing the future you want — see it as real *now*
 - [ ] Spend 2 minutes before sleep visualizing the same — feel the gratitude as if it arrived
 
 This is the practice of orienting the subconscious toward what you are building, so that during the day, you recognize the doors when they appear.
 
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+***
 
 **Related:** [Finding Your Purpose](../../strategies/finding-purpose.md) — when sadhana meets direction.
 
-_What practice will you show up for tomorrow?_
+*What practice will you show up for tomorrow?*
 
 - [ ] Mark this sprout read
 
-[^1]: The _Vijñāna Bhairava Tantra_, a 7th–8th century Kashmir Shaivism text, presents 112 dhāraṇās (meditation techniques) as a dialogue between Bhairava and the goddess Bhairavi, who together personify the interplay between consciousness and energy. [Wikipedia](https://en.wikipedia.org/wiki/Vij%C3%B1%C4%81na_Bhairava_Tantra)
+## Footnotes
+
+1. The *Vijñāna Bhairava Tantra*, a 7th–8th century Kashmir Shaivism text, presents 112 dhāraṇās (meditation techniques) as a dialogue between Bhairava and the goddess Bhairavi, who together personify the interplay between consciousness and energy. [Wikipedia](https://en.wikipedia.org/wiki/Vij%C3%B1%C4%81na_Bhairava_Tantra) [↩](#user-content-fnref-1)