This program includes routines and practices that are simple and convenient to incorporate in your schedule. Through Jivananda, you are guided how to prepare your body and mind for the day in the most optimum manner. Breathing exercises (Pranayama), suggested in the Jivananda regimen, help revitalise you by facilitating the energy of life (Prana) in your body. Some simple yet comprehensive yoga postures and stretches help your body become supple, strong and healthy. Guidelines help you choose the appropriate dietary lifestyle appropriate to your body-type as an individual.

Following is an example of the Jivananda regimen. This is an illustration only, assumed to be performed by a young office executive in the age group 30–40. There are many terms and concepts mentioned in this illustration, which need further explanation. Moreover, this is not an exhaustive list of all the instructions to be followed. These extended discussions have already been put together in the form of a handbook which you will soon find in the Jiva website.

Part 1: Begin the Day

1.  Wake up around 6am

2.  Wash your eyes.

3. Clean your teeth, tongue (using a tongue scraper) and wash the throat (gargle). Massage the gums with sesame oil and a little salt.

4. Clean your nose. If possible, use a Jala Neti pot, otherwise clean by sniffing in some warm water and then blowing out.

5. Gargle with warm water.

6. Drink one to two cups of warm to lukewarm water.

7. Go to the toilet (evacuate bowels).

8. Self massage with oil preferably with sesame oil.. Apply oil all over the body, including ears, nose and head.

9. Perform yoga and Surya Namaskara (Sun salutation).

10. Perform Pranayama (breathing exercises).

11. Clap your hands.

12. Perform laughing yoga.

13. Meditate.

14. Perform Shavasana (relaxing posture).

15. Take shower.

16. Pray for five minutes.

17. Take two tablespoonfuls of aloe vera juice just before breakfast.

18. Dress well, and use natural deodorants, fragrances, perfumes, ornaments, etc. Use products that are natural, comfortable and make you feel good.

19. Use fresh, natural, and sattvic food for breakfast. Include porridge, fruits, soaked almonds, whole wheat bread, oatmeal, warm milk with honey, sprouts, kicharee, or seasonal fruit. Fresh butter, cheese and honey can be used.

20. Go to work --- stay relaxed; have no rush. Life is fun, enjoy it.

Part 2: Jivananda at Work

1. Drink water, do deep breathing, stretching and take plenty of fresh air.

2. Put reminders on computer screen/mobile phone regarding your Jivananda schedule or make signs like ‘Breathe from Abdomen’, ‘Drink Plenty of Water,’ etc.

3. After every 2 hours of working, take 3 to 5 minutes stretch, stroll, a nd breathe fresh air. This will help to invigorate you and reduce the stress, anxiety and nervousness.

4. Put signs at visible sites reminding you to drink lukewarm water, herbal teas, fruit or vegetable juices instead of tea and coffee.

5. Take fresh fruits or nuts for snacks if needed.

Part 3: Lunch and After-Lunch

1. Since lunch is the main meal, always have a full meal. Around 12 or 1 PM in the noon is the best time for lunch.

2. Give up all important work to eat your lunch. A 15-minute break for lunch will enhance your work, and provide you with extra energy to finish your work early and well.

3. Eat only fresh, natural, sattvic and vegetarian food.

4. It is most important to eat in peace.

5. Chew the food very well, with your attention on your food.

Jivananda at Work after Lunch

1. Drink plenty of water.

2. Do deep breathing and stretching.

3. Drink warm water, herbal tea and fruits juice.

4. Take fresh fruits or nuts for snacks if needed.

Part 4: Jivananda in the Evening

1. Have the intent to leave the office in time.

2. Leave work, and all thoughts related to work in your office. Do not take them home with you.

3. Leave all of your job-related stress in office to be taken care the next day. Home is not your office. Home is a place of family and love.

4. When you arrive home, relax your mind and body.

5. Use calm music, incense, aroma therapy to help you relax.

6. Perform Shavasana for five to seven minutes.

7. Give yourself head massage for five to seven minutes.

8. Take a shower with warm water (cool water, if living in a hot climate).

9. Do not stimulate your mind with coffee, alcohol, loud music or some disturbing entertainment.

10. Spend time with family by cooking your dinner (cooking is a form of meditation). Cook with love and with a relaxed mind. Play with your children (the best stress-management technique). If you want to watch TV, watch some relaxing programmes based on classical music, comedy, science, history, or culture.

11. Have dinner with your family, if you can. Eat your dinner at least two hours before going to sleep. It is most important to eat in peace. Chew your food very well. Put your awareness on your food.

12. Spend some more time with family and children.

13. Read a spiritual book.

14. Take one cup of warm milk with one one  fourth teaspoonful of turmeric powder. (Golden milk). One teaspoonful of  Triphala powder is very good to take with milk before going to bed.

15. Practice two to five minutes of meditation before going to bed.

16. Have the intent of going to bed by 10 p.m.

17.  While sleeping or going to bed practise Shavasana.

18. Affirm the following: “I am physically well and comfortable.” “I am emotionally calm and peaceful.” “I am soul and I am in bliss.”

And finally, the essence of Jivananda lies in the fact that although it is based on a system thousands of years old, and although it combines concepts of Ayurveda and Yoga,  it is designed in a manner that busy, working people can put into practice and reap benefits of perpetual joy. It has already helped thousands of people around the world by balancing their mind and ego, so that they, the souls, become the masters directing their minds, which then direct the bodies. For, once our souls become the masters of our human system, the outcome of miseries and sadness will have no effect in our life and sublime bliss will be a constant company.

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