Daily practice or Sādhana is the quiet time we commit to connecting with spirit – our inner intelligence. It’s our personal gateway to clarity, calm and balance. Various elements may be incorporated into sadhana : Surya Namaskar, āsana, meditation, chanting, kriyas, reading spiritual texts and journaling are all wonderful tools to nurture and maintain a state of awareness and equanimity.
Why Sādhana Matters—Especially Now
As our lives shift—whether through menopause, career changes, caring for loved ones, or simply the passing seasons—we can feel unmoored. For many women in midlife, menopause brings physical, emotional, and energetic changes: disrupted sleep, fluctuating moods, or waves of heat and restlessness.
A daily sādhana—your personal, intentional spiritual practice—offers an anchor. It’s a way to start the day feeling centered, calm, and clear, no matter what life brings.
Start Small, Stay Steady
You don’t need an hour at dawn in a Himalayan cave to build a meaningful sādhana. You just need a small, consistent commitment. Even 5–10 minutes a day can shift your inner state.
Choose Your Entry Point
Different days (and bodies) have different needs. Try one of these tiers, and feel free to move between them:
Mini-Sādhana (5–10 min)
- Gentle seated stretches
- 5 minutes of slow, deep breathing
- A short gratitude reflection
Core-Sādhana (15–20 min)
- 3–6 rounds of Sun Salutations
- 5 minutes of alternate nostril breathing (nadi shodhana)
- 5 minutes of quiet meditation
Deep-Sādhana (30+ min)
- Asana practice suited to your body’s needs
- Pranayama for calming or energizing
- Meditation or mantra recitation
- Journaling or a few pages of spiritual reading
A 7-Day Starter Plan
| Day | Practice |
|---|---|
| 1–2 | 5 min breathing + 5 min journaling |
| 3–4 | Add 3 Sun Salutations |
| 5–6 | Extend meditation by 5 min |
| 7 | Reflect on what felt best and adjust for the week ahead |
Set Your Intention
Before you begin, ask yourself:
What do I most need today—calm, clarity, energy, grounding?
Let that guide your choice of movements, breath practices, or reflections.
Find Your Support System
Accountability helps habits stick.
- Pair up with a friend and check in daily
- Join an online meditation group
- Use a reminder app like Insight Timer or Calm
Honor the Practice
Whether you manage five mindful breaths or a full hour, your sādhana is an act of self-care and spiritual connection. Over time, you’ll notice it spilling over – calm in conversations, patience in challenges, joy in the small moments.
Your Turn:
What’s one small thing you can do tomorrow morning to feel more centred?
Share your reflections in the comments or with a friend—you might inspire someone else’s practice.
myYoga | Vashistha 