20 Tips for a Healthy Wake Up

Pick what you like from the following steps of the waking up process or perform all these daily rituals if you can. 1. Clean nose, teeth and tongue. 2. Do some physical morning exercises. 3. Bath your body from top to toe while humming.  

4. Take a short, slow walk in the fresh morning air.
5. Sit silently with an empty mind for a few moments.
6. Comb your hair with a wooden, silver or gold comb.
7. Upon awakening one hour before sunrise sit up in your bed.
8. Concentrate - do tratak exercise and clean the eyes afterwards.
9. Check through which nostril your breath is flowing more strongly.
10. Concentrate on some fresh and fragrant flowers with subtle colours.
11. Wash hands thoroughly, wash face, rinse mouth and eyes with cool water.
12. Make some faces in front of a mirror to get rid of early morning seriousness.
13. Meditate with the eyes closed; centre your energy in the heart chakra or at the third eye.
14. Massage your body with oil on lunar days, i.e. Monday, Wednesday, Friday and Saturday.
15. Rinse the anus with cold water. Water is an electrical conductor and can never irritate sensitive tissues.
16. Urinate or defecate or vice versa depending on the nostril activity, without staying too long in the bathroom.
17. Surround yourself with simple and soothing visuals, preferable white items; avoid all disturbing visuals and people.
18. Observe the lines in the palms of your hands. Rub the fingertips with your thumbs in a circular soothing rhythm (right clockwise circles, left anticlockwise circles).
19. Step out of the bed and touch the ground with the leg first that corresponds with the side of the body where the breath is flowing dominant (check nostrils).
20. Relax - do pranayama until Sushumna is activated (the breath will flow simultaneously equally strong through both the nostrils). About 10 minutes before sunrise Sushumna is naturally activated.

You may also learn this protection mantra that belongs to this simple but effective morning ritual :
(in the front part of the hands, i.e. the fingertips, lives Lakshmi, the goddess of wealth)
(in the middle part of the hands, i.e. the palm, lives Sarasvati, the goddess of art and of learning)
(in the end part of the hands, i.e. the root or wrist, lives Govindam, Lord Krishna)
PRATAM SHUBH KAR DARSHANAM (it is auspicious to see the hand in the morning)

CH-3/103, BITS Pilani,
Goa Campus, Zuari Nagar,