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- Fix nav badge mis-targeting: scope to .md-nav--primary, skip #anchor (TOC) links so 'On this page' entries no longer show the page total; detect active-leaf sections via md-nav__item--nested instead of the secondary (TOC) nav, so the active page gets its own badge. - Add build-time totals manifest (main.py -> docs/javascripts/toa-totals.json) so nav badges show correct totals on first load before a user has visited each page. Fetched once, browser-cached, zero runtime cost. Wired into CI before zensical build. - Exclude fenced code blocks when counting tasks, so the Markdown reference doc's example checkboxes don't produce a phantom 0/3 badge. - Force white text (#fff !important) on completed green pills/badges, incl. badge-inside-complete-link, to beat the nav link's green color. - Convert prose practice/strategy steps into interactive tasklist items. - Add action-points PRD under planning/.
81 lines
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3.5 KiB
Markdown
81 lines
No EOL
3.5 KiB
Markdown
---
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icon: material/meditation
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---
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# Daily Sadhana
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<figure class="page-hero">
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<img src="../assets/images/daily-sadhana.jpg" alt="A person meditating peacefully in morning light" loading="lazy">
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<figcaption>Photo by <a href="https://unsplash.com/@jareddrice">Jared Rice</a> on Unsplash</figcaption>
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</figure>
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*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.
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---
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## Meditation
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- [ ] Sit quietly for 5 minutes — a chair, a floor, anywhere
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- [ ] Notice when the mind wanders and gently return to breath
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- [ ] Do this every morning for one week
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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.
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No app needed. No special cushion. A chair, a floor, a patch of grass — anywhere you can be still.
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---
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## Gratitude journal
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- [ ] Before bed or first thing, write down 3 specific things you're grateful for
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- [ ] Do this every day for one week and notice the shift
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Not generic blessings — specific moments. The warmth of sunlight through a window. A conversation that landed. The taste of a ripe fruit.
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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.
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---
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## Personality defect removal
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This is the inner work few want to do: asking honestly where you are still reactive.
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- [ ] Ask yourself: Where am I still carrying anger?
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- [ ] Ask yourself: What am I afraid of?
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- [ ] Ask yourself: How can I be more patient today?
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- [ ] Replace one judgment with kindness today
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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.
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??? question "A simple evening practice"
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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.
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---
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## Movement: energy and strength
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The body needs two kinds of movement every day:
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**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.
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- [ ] Do 10 minutes of energy practice this morning (yoga, stretching, tai chi)
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- [ ] Do 20 minutes of cardio or strength work today
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**Cardio and strength** — walking briskly, running, bodyweight exercises, lifting. The body evolved to move against resistance. Without it, the mind stagnates too.
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Pair them. Energy practice in the morning to open; strength in the afternoon to ground.
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---
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## Visualization: morning and night
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- [ ] Spend 2 minutes each morning visualizing the future you want — see it as real *now*
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- [ ] Spend 2 minutes before sleep visualizing the same — feel the gratitude as if it arrived
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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.
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---
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**Related:** [Finding Your Purpose](../../strategies/finding-purpose.md) — when sadhana meets direction.
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*What practice will you show up for tomorrow?* |