Sanatan Dharma and it's principles

Sanatana dharma(Our way of life) :: Beautiful Indian culture

Each of the religions of the world has its own culture, with many customs, traditions and refined qualities. The Hindu culture is a culture of love, respect, honoring others and humbling one’s own ego so that the inner nature, which is naturally pure and modest, will shine forth. Here we have described some of the important faith and behaviors of Hindu community.

RESPECT AND REVERENCE

1. RESPECT FOR ELDERS: Respect for elders is a keystone of Hindu culture. This genuine acknowledgment of seniority is demonstrated through endearing customs, such as sitting to the left of elders, bringing gifts on special occasions, not sitting while they are standing, not speaking excessively, not yawning or stretching, not putting one’s opinions forward strongly, not contradicting or arguing, seeking their advice and blessings, giving them first choice in all matters, even serving their food first.

2. NAME PROTOCOL: Younger never uses the proper name of their elders. In the Tamil tradition, a younger brother, for example, refers to his brother as annan, or periannan (older brother), not by name. The elder, however, may use the name of the younger. Children are trained to refer to all adults as auntie or uncle. Only people of the same age will address each other by first name. A Hindu wife never speaks the name of her husband. When referring to him she uses terms such as “my husband,” “him” or, for example, “Athan, Mama, etc.,”.

3. TOUCHING FEET IN RESPECT: One touches the feet of holy men and women in recognition of their great humility and inner attainment. A dancer or a musician touches the feet of his or her teacher before and after each lesson. Children prostrate and touch the feet of their mother and father at festivals and at special times, such as birthdays and before departing on a journey.

4. Darshan (darshana): “Vision, sight.” Seeing the Divine. Beholding, with inner or outer vision, a temple image, Deity, holy person or place, with the desire to inwardly contact and receive the grace and blessings of the venerated being or beings.

5. DAKSHINA: It is tradition to provide dakshina, a monetary fee or gift to a priest given at the completion of any rite. Dakshina is also given to gurus as a token of respect for their spiritual blessings.

Purity

Purity and its opposite, pollution, are vitally important in Hindu culture. Purity is of three forms — purity in mind, speech and body, or thought, word and deed. Purity is the pristine and natural state of the soul. Impurity, or pollution, is the obscuring of this state by adulterating experience and beclouding conceptions.

In daily life, the Hindu strives to protect this innate purity by wise living, following the codes of dharma. This includes harnessing the sexual energies, associating with other virtuous Hindu devotees, never using harsh, angered or indecent language, and keeping a clean and healthy physical body. Here are several ways purity is preserved in Hindu culture.

1.PURITY AND FOOD: Purity is central to food and nutrition, as the nature of one’s nourishment deeply affects the entire physical, mental and emotional nature. One cooking food for others would never taste of the dish from a spoon and then put the spoon back in the pot. If food is to be tasted while cooking, a small portion is placed in the right hand. Similarly, one would not touch the lips to a water vessel that is also used by others. Nor would one offer something to another from which one has taken a bite or a sip.

2. FLOWER OFFERINGS: One does not sniff flowers picked for offering to the Deities; even the smell is for the Gods, not for us. Flowers that fall to the ground should not be offered.

3. OFFERINGS: Offerings, such as an archana basket, flowers or garlands, are carried with both hands on the right side of the body, so as to not be breathed on. All items are washed in preparation and, if carried more than a short distance, wrapped or covered.

4. THE LEFT HAND: In Hindu culture the left hand is considered impure because it is used (with water) in the place of toilet paper for personal hygiene after answering the call of nature. Handing another person anything with the left hand may be considered a subtle insult.

5. SHOES: Shoes are considered impure. The cultured Hindu never wears shoes or sandals inside a temple or shrine, nor in his home or the homes of other Hindus. Carrying shoes in the hands from one part of the premises to another is also avoided. An ultimate insult is to be struck with a shoe.

6. CAUTION WITH FOOTWEAR: It is very important to apologize immediately if one touches someone with his or her shoe or sandal. This is done by touching the right hand to where the foot touched the other person and then touching one’s right hand lightly to his own left eye and then the right. This same remedy applies to inadvertently hitting someone with the hand or foot or bumping into him or her.

EXCHANGE OF PRANA

1. GIVING AND RECEIVING WITH BOTH HANDS: Giving and accepting things from one to another, presenting offerings to the Deity, etc., is most properly done with both hands. The reason for this is that with the gift, prana is also given through both hands, thus endowing more energy to the object. The recipient of the gift receives it with both hands along with the prana from the gracious giver. It is known that this exchange of energies is vital for friendship, harmony and the total release of the gift to the recipient. Hindus never accept gifts from strangers or unknown persons.

2. Hugging and Embracing: Hugging and embracing is found in Hindu culture; but it is restricted to close relatives, Guru/disciples and associates that too in a private place. In Mahabharatha and Ramayana we find this very often. Hugging and Embracing improves pranic energy and this practice is not allowed with strangers.

3. NOT POINTING THE FINGER: Pointing with the forefinger of the right hand or shaking the forefinger in emphasis while talking is never done. This is because the right hand possesses a powerful, aggressive pranic force, and an energy that moves the forces of the world. Pointing the index finger channels that force into a single stream. The harshness of this energy would be severely felt in the nerve system of the recipient. More properly, rather than pointing or shaking the index finger to give direction or emphasize a verbal statement, the entire hand is used as a pointer, with the palm up and the thumb held alongside the forefinger.

4. SHAKING HANDS: The traditional way that Hindu men greet one another is with the anjali mudra, then, with palms still held together, extending their hands to one another, in a two-handed handshake, in a deliberate transfer of prana. The hands of one man, usually the less senior, are gently clasped between the other’s. Each looks smilingly into the other’s face while bowing slightly in humility. This handshake is not firm, but relaxed and gentle.

5. NOT THROWING THINGS: Throwing any object on another person is considered extremely improper, even if the persons know each other very well. Cultured Hindus consider this crude and even mildly violent, even if done in efficiency or jest.

6. CARE IN SITTING: It is improper to sit with one’s legs outstretched toward a temple, shrine or altar, or even toward another person. This is a grave insult. Crossing one leg over the knee when sitting in a chair should be avoided, though crossing at the ankles is permitted. One must always try to follow the example of traditional elders. Worshiping, meditating or sitting in the kneeling pose is not acceptable among Hindus.

7. DOORWAYS: Conversations are not held inside or through doorways. This is considered inauspicious. Similarly, to exchange or give or lend an object, one-steps inside the room first, or the recipient steps out of the room so that both parties are in the same room.

MODESTY

1.MODESTY: Interaction in public between men and women is much more restrained in Hindu culture than in Western culture. In Hindu culture, for the most part, men socialize with men, and women with women. Men never touch women in public unless the lady is very elderly or infirm.

2.DISPLAYING AFFECTION: Married Hindu couples do not hug, hold hands or kiss in public. Even embracing at airports and train stations is considered not wise. Men, however, frequently walk hand in hand.

THE ROLE OF WOMEN

In traditional Hindu culture, women are held in the highest regard — far more respected, in truth, than in the West. But this does not imply the kind of equality or participation in public interactions that are common in the West. The qualities traditionally most admired in a Hindu woman are modesty of manner, shyness and self-effacement. Self-assertive or bold tendencies are regarded with circumspection. Feminine refinements are expressed and protected in many customs, including the following:

1. WOMANLY RESERVE: In mixed company especially in the presence of strangers, a Hindu woman will keep modestly in the background and not participate freely in conversation. This, of course, does not apply to situations among family and close associates.

2. WALKING BEHIND ONE’S HUSBAND: The wife walks a step or two behind her husband, or if walking by his side, a step or two back, always giving him the lead. In the West, the reverse of this is often true.3. SERVING AT MEALS: At meals women follow the custom of serving the men first before enjoying their own meal.

4. CHAPERONING: It is customary for a woman to always be accompanied when she leaves the home. Living alone, too, is unusual.

5. WOMEN IN PUBLIC: Generally it is improper for women to speak with strangers on the street and especially to strike up a casual conversation. Similarly, drinking alcohol or smoking in public, no matter how innocent, are interpreted as a sign of moral laxity and are not acceptable.

GUESTS IN THE HOME

1. HOME VISITS: Close friends can visit one another anytime without being announced or making arrangements first. When they drop in, at least a refreshing drink is always served.

2. HOSTING GUESTS: Children generally leave the room, with a smile, when guests enter. The mother remains close by to serve as needs arise. The father, if present, will speak with the guest. If he is not present, the mother and a mature son will fulfill this role; and if no son is present, the mother may act as hostess, but only with the accompaniment of someone close to the family.

3. WIFE HOME ALONE: If the lady of the house is in home alone and a male visitor comes to see her husband, it is not proper for her to invite him in, nor for him to expect to enter. Rather, he will leave a message and depart.

4. GIVING GIFTS: Gifts are always given when one visits a home or stays overnight as a guest. The value of the gift varies greatly, depending upon circumstances. It is proper to give a separate gift for the wife and the husband. The wife is given the nicest item.

BODY LANGUAGE

All Hindus know that “Life is meant to be lived joyously!” All is God, and God is everywhere and in all things. This understanding and appreciation is exemplified in every aspect of Hindu deportment.

1. KINDLY WORDS AND COUNTENANCE: Hindus strive to keep a pleasant expression on their face, a gentle smile and a kind word for everyone they meet through the day. They know in their heart of hearts that God is everywhere and that all in the universe is perfect at every point in time. This knowledge gives them strength and courage to face their daily karmas positively and graciously.

2. REFINED GESTURES: Hindus know that every movement of the body, the face, hands, eyes, mouth, head, etc., has a meaning. Youth are taught to be sensitive to the thoughts and feelings of others in their body language.

Krishna's Mercy

There was once a minister who always said, “Krishna’s mercy” when anything went wrong. This irritated the king no end. When the king’s finger was cut off in an accident, the minister of course said, “Krishna’s mercy!” The King was so angry he put the minister in jail. The minister’s response? “Krishna’s mercy!”

Later while out hunting, the king was captured by a tribe of cannibals. They were preparing him for a human sacrifice - and their supper - when they noticed his missing finger. They let him go in disgust (he was incomplete and therefore un-sacrifice-able). The king thought to himself “Krishna’s mercy” and immediately upon return released the minister from prison.

“I now know why it was Krishna’s mercy for me to have lost my finger. But why was being put in jail mercy for you?” The king asked.

“Were I not in jail, I would have been out hunting with you. And I don’t have a missing finger!” the Minister replied.

Often we, like the king, see Krishna’s mercy only after the fact. 

When things go wrong--and they will--see it as Krishna’s mercy. You may at first feel a bit foolish - how can an obstacle or disappointment be Krishna’s mercy? Be patient and remain open to the message from Krishna and the fact that the changes may indeed be for your betterment in the final analysis. 

Shastriya SwayamPaak Vidhi

SwayamPaak Vidhi!

Food is to be prepared not for self but for naivedya for HARI . even when we or our near dear eat its HARI who eats by being within us . Because VISHNUSAHASRANAAM praises him as BHOKTA ! YAGNYABHUk

So ultimate procedure should be followed to prepare the food for HARI [ and one must not resort to kutarka that HARI desires nothing so anything offered is OKAY and everything offered is OKAY as everything consists of HARI , AGHORAS FEEL BOTH SHUDDHA AND ASHUDDHA ARE HARIdatta , so why look down upon ashuddha ! some even say it should not matter who prepares food , how one prepares food ,what one uses to prepare food as all are creations of HARI , so a pizza burger , etc can also be a naivedya ] We shall see how these cannot become NAIVEDAYA !

Why should we cook for LORD , because , by eating VISHNU naivedya we get rid of sins , those sins that are factors for this samsaara !

We must prepare food with the smarana of HARI all through . WHy ? every work brings some kind of fatigue . But lord who creates this variety of universe does not get fatigue at all , thinking about him  during work removes such fatigue as Lord manifests in such act there arises no fatigue !

Water should be brought with utmost cleanliness [ madi] from river shore or nearest water body [natural] into the house . Then it should be filtered thrice by a muslin cloth or cotton . and poured into a different vessel . This forms the clean water !

Sage VASHISHTHA says “SNIGDHAM PATHYAM TATHA SHUDDHAM SHUBHRAM RUCHYAM MANOHARAM | PAJAYEDODANADYAM TU JAYATE NIYATENDRIYA||”

The food should have six qualities

1. snigdham:- What we eat ? we just don’t eat the food [ the material ] before us . We eat whole lot of other things along with the material food ! the food is not just the dish before us . it is a signature of the personality of the cook ! When we say signature , it comprises about his thought process , his habits , his philosophy , his beliefs , his morality , his ways of living , his emotions towards the diet and the guest forms the entire aura of the food . We have to eat and digest everything of the above ! The aura that comprises the above makes changes to our aura , and food makes changes to the body ! the thought makes changes to our thought ! So food should be well established in sneha [ the quality that introduces snigdhatva ] , one should have bhakti towards the HARI , Anuraag towards the spouse ,vatsalya on the children , and gaurav towards the elders and atithi and abhyagata  and daya towards the dasa and dasi . Thus sneha takes so many forms according to the tartamya of relationship . such a sneha makes the food equal to the nectar amrutam and increases the satvikta among the sajjanas . the food that does not have sneha is akin to poison and brings misfortunes . The sneha leading to snigdhatva is responsible for the amount of ghee and oil that goes into the food and these also contribute to the longevity and health of the one accepting the food . Usually when we eat outside , all such sneha concept is missing .
2. pathyam:- The food should be conducive to health ,nutritional. The ingredients that goes into preparation should follow right proportions and should be in accordance with ayurveda ie. milk should not be mixed with curds , honey should not be mixed with ghee , but we see in some dishes , even onions and garlic are used along with milk , cream is used on  a spicy dishes . these leads to health hazards . stale food , over cooked or half boiled , these cause health complications . Food with non seasonal ingredients in opposite  seasons cause health upsets . Seasons are also hourly as per paaksashtra , so certain foods should not be prepared in evening or midnight . certain foods should not be consumed early morning . so keeping in view all the pathya apathya ,if food is prepared , it brings happiness [moda] to chitta and stability to deha .
3. Shuddham:- when we eat food ,it should give rise to satvik thoughts and increase satvik nature , so shuddha padartha should be used . One must know what are satvik ingredients , what is acceptable what is not , what is prohibited . so a food prepared with only acceptable satvik padarthas and bereft of nishiddha padarthas is known as shuddha . Food has three parts , one that goes to nourish the body , second that nourishes the mind and third is the one that affects the journey of soul . Second part arises out of the vegetables and ingredients used in the food , satvik food gives satvik prachodan , rajasik food gives rajasik prachodan and tamasik food gives tamasik prachodan .
4. Shubhram:- Food should be clean . clean from dirt . Both inner and outer . a cook should not have unclean appearance and cleanliness of thought is very necessary. if the cook in unclean in thoughts so also we get unclean thoughts forcefully after eating the food . This leads to misfortunate events . In the west a survey says , every two minutes people think of kama . so such a person if he prepares food , he induces kama in the person consuming . The level of kama may be not at all within the conducive limits of the consumer , so misfortunes follow . such a food causes temporary ashuddhi and avesha . Similarly hatred , greed and anxiety and jealousy also get induced instantly with such food . Not to speak of ill will and criminal tendencies . .
5. Ruchyam :- the food should be healthy and nutritional we have mentioned , but that does not mean it should taste like  a medicine or kashaya or simple kichadi type without any happiness to taste buds . Food should be a feast to tongue . This would come if the science of cooking is well known , the varieties of dishes , varieties of tastes , and varieties of rasas [ sweet , sour , salty ,chilly , astringent and unripe ] and varieties of herbs and spices and how they should be mixed in what proportion to give great meal . for ex . usually astringent vegetable when fried in butter with right amount of  sour ingredient and chilly instantly turns the preparation into a sweet smelling tasty dish . also The food should not be a tasted one [uchchista ] , this causes further degradation as it gives a share of misfortunes of the cook to consumer . the meal becomes tastier when presented for naivedya with all the mudras like tarkshya , dhenu , parvat  and with a chant of dwadash stotra and Surabhi mantra makes it supernaturally tasty .
6. manoharam :- the food should be feast to eyes and nose and extremely soothing and exhilarating to mind . Food should not only be pleasant while eating but should be pleasant even after eating . This feeling of well being should remain throughout the day . How is this possible ? this is possible by using good quality of products , second good presentation skill ie. seasoning  and garnishing and decorating . The aroma plays a very important role in seasoning  and garnishing . The food is usually prepared and then a [poogapatta – a special cloth ] is filled with aromatic substances like karpoora , patola , kesari , nagkesar etc sometimes fruits like bijora neembu ,oranges or flowers like champa , kevada etc are used in different poogapatta and then the netra of this patta is closed around the food and hot ghee is poured . This renders excellent aroma to the food . when we mention quality , quality also includes the quality of dravya , ie the money that has been used to purchase these products . The money earned if it is not of sanmarga or from a sat-swamy [ boss/organization] or sadvritti then the sins of swamy will come along with dushta dravya , this enters the food too . Suppose one is very sensitive towards a concept called failure in love divorce or separation from spouse or parents etc . And resolves to be a good spouse , lover or child . But suddenly events in the life turn out that he is shunned by spouse or he himself have to leave parents . this causes extreme mental imbalance and grief . Grief not account of event but more out of failure in philosophy . And one will never find fault with oneself and feel event was more or less as of driven by unknown force . All such force is because of  asatdravya . The organization or boss you are serving is earning by means of kumarga or is indulgent in sins, all such sins of gohatya , sins leading to divorce , affairs , moha, losses , getting cheated and falling down morally , indulging in immoral acts , agamyagaman etc are shared and hits the consumer as everyday food is eaten out of such dravyas ,. So also dravya obtained by dana from such people give similar results .So though food will be tasty but will not be manohara in long run as it gives disturbed sleep and immoral karmas.

• The clothes or dhoti should not be wet while cooking . Such a food is not fit for naivedya or to be given to devtas. The food prepared by wet clothes goes to rakshasas and devatas do not accept such a food . However a wet cloth if beaten against wind eleven times is considered dry .
• The woman should never cook food for devatas without wearing a blouse or innerwears . without blouse and innerwears if prepared such a food is eaten by ILVAL named demon i.e. devatas do not accept it .
• Similarly one should not cook  with wet hairs or one should not ether prepare with anger in mind . one must always dry the hair . hair must never be dried directly against the fire , one must use dhoop sugandha or sambhrani to dry hair and not blow hot air or directly against fire . Such a food will be discarded by devtas and VATAPI demon eats such a food giving  a mind of partiality among the eater . anger causes one to become a fool among the group .
• one must not cook with tears in eyes or grief in mind . Devatas do not partake such food . these food is fit to be taken by dogs and crows .
• All food that digresses the vidhi nishedha is known as tamas and should not be consumed , if consumed by mistake or unknowingly the smriti gives following prayaschitta . Panchgavya prashana is the best remedy according to shastras . for men apat from panchagavya prashana 1000 gayatri is ordained . after that simhanuvaak parayana is ordained . if not done asuchi increases day by day .
• one must not cook in a sleeping position . When cooked in such a position or cooking directly after sleep , kali’s wife alakshmi immediately enters such  a person . Thus the food becomes a good naivedya for KALI . Such a food good people should never touch . If taken such a food , once wealth gets destroyed . Misfortunes hit him in the following days . his luck evaporates . In such a situation one must immediately recite shantisukta for 108 times  to regain luck .
• One  must not cook facing west or south , such a food is taken by pisachas . pitrus and devatas dont touch such food . One must never give such food to atithis and bramhins . eating such a food one looses his learnings [ vidyahaani ] . In the long run becomes a amused fool without any respect in  the society . The west food makes one suffer povert his belongings give way and loose lustre and slowly he becomes pennyless.Prayaschitta is that one must stand in the east and do punashcharana samput of vayahruti mantra  for ten times . in the end pranav should be chanted .
• Agni is a bhuta tatva . it is very important in our life . it is a personal issue . Just like a good health conscious person does not use others  belongings like clothes and utensils and bedsheets , towels and perfumery and soaps and other toiletries etc . similarly agni should also be not used . Agni is three types : one that is used to do agnihotra etc . two that is used to light the deepa before HARI nandadeepa and three that is used to light the house . The third one is suitable for cooking . first two should not be used for cooking . The first two is extremely protected since the day one gets sanskaara . The third is extremely personal . it is also protected .
• one must always use ones own agni to cook and not others agni or borrowed agni , this food will not be accepted by devatas and pitrus .
• Suppose one’s agni extinguishes then one must always get agni from a shrotriya only and follow the procedure to establish agni the house as per shruti and not just get it into the house .
• One must never get agni from avaishnav , shudra vaishya , fallen or pashanda or unclean houses . If there is not a single bramhana in a kugrama then in that case one can get agni from the VAISHNAV sudra . This agni should be brought via a dry twigs and not wood , such a twigs should be installed in the place outside of the house or garden . then one must increase the fire with few more twigs and when the fire is lit heavily , one can  get a tulasi kashtha  to light this fire and bring it inside the house and put in the chullaki . This should be then mixed with wood to keep the fire . This fire  should be in the east of the room . Thus agni shuddhi is obtained .
• Agni obtained by friction , or by sulphur or by iron filings is prohibited as it is not “pavak’ agni .
• If agni is brought from a temple then some dakshina like rice , tamboola etc should be kept in the temple .
• Cooking is yagnya , so the fuel used should be clean , it should be made of cowdung ,or palash , khadir and bilva wood . Others are termed impure . butane , kerosene , methane ethanol , biogas , petroleum mixtures , microwave etc are not useful for the naivedya .
• Krsihnacharya in smritimuktavali says tulasi kashtha must be compulsorily used to prepare food . this will be very pleasing to LORD and even if small this will give punya equal to meru parvat .
• With senses under control and silently one must prepare naivedya .
• Rice should be washed thrice or four times before cooking .
• It should be then taken in another vessel and cooked by poring water.
• Rice should never be poured into hot water and then cooked , such a rice is unfit for naivedya .
• Similarly Daal is unfit for naivedya if cooked on fire along with the water . Daal should be poured into hot water after washing it four times .
• Shraddha cooking if done by daughter in law , it is liked by the pitrus .
• The vessels to be kept before naivedya should be kept on a mandala square .
• North east one should keep kheer vessel , south east one must keep vesels containing bhakshya , daal preparations in the southwest , all curries in the north west and rice in the centre , a ghee vessel in between rice and kheer ,
• everyday new vesels should be used for cooking , or vessels made of wood used in yagnya should be used . but still once every month a new vessel should be used .
• salt should be served on left
• rice in the centre , kheer in the right upper ghee in the right .
• curries of vegetables on the front .
• bhakshya bhojya on the left .
• no each dish should each other while serving .
• tur daal preparation is good for devata karya
• udid daal for pitru karya .
• moong daal specially for pitru karya .
• similarly til is good for pitru naivedya .
• when all the dependents have eaten , dev, pitru ,bramhins , family members , friends relatives , atithis , servants ,antyaj chandaladi , beggars , dogs , animals , birds , pisachas etc . then the yejamaana should eat and after his meals wife should eat in the same plate as that of husband . this increases love between them as wife imbibes the qualities of husband more and more .

(Ref:  http://chiraan.blogspot.de/2011/03/paak-vidhi.html)

12 symptoms of spiritual awackening

How to Wake Up Early: The Definitive Guide

How to Wake Up Early: The Definitive Guide

Most successful people are early risers. Think of Tiger Woods and Donald Trump. One reason why waking up early is correlated with success is that you get more work done in the morning. That's one benefit of waking up early.

But how do you build the habit of waking up early without feeling like a mess in the morning? Especially if you're a night owl? This post will give you 12 powerful tips to become an early riser within 30 days and wake up early consistently.

1. Wake Up At The Same Time Daily. You'll become an early riser by waking up at the exact same time for 30 days on. You'll be less likely to sleep in and might even wake up right before your alarm goes off. Here's how to get started:

• Wake Up At The Same Time. If you have problems catching sleep, lying awake at night while feeling tired, start by waking up at the same time daily. Even if it's late. This will stabilize your circadian rhythm.
• Wake Up Earlier. I recommend at least 2 hours before leaving for work. I wake up at 6am to start working at 8am. Many early risers wake up at 5am or even 4am. Nap for 30mins around noon if you’re tired.
• Don't Gradually Wake Up Earlier. You're body gets used to waking up early fast. Don't wake up 15mins earlier every couple of days until you wake up when you want to. Go directly for your goal wake up time.

2. Set Your Alarm. Use something loud, but not annoying. I use the alarm on my cellular phone (off at night) because I don't like music, a radio or a buzzer. Use whatever works for you.

Put your alarm out of arm reach so you can't hit the snooze to sleep in. You must have to get out of bed to stop your alarm.

3. Jump Out of Bed When Your Alarm Goes Off. The longer it takes you to get up, the more likely you'll try to sleep in. And hitting the snooze to lay in your bed longer only makes it harder. Get up the first time your alarm goes off.

• Stop Rationalizing. Don't lay in bed thinking of reasons to sleep longer. Get out of bed even if you feel tired. You need consistency to build the habit of waking up early. Don't make exceptions.
• Stop Snoozing. Sleeping in for 10mins leads to another 10mins. Before you know it you've slept 2h more. And because you broke your sleep any extras are low quality and can make you even more tired.
• Leave The Room. Have a warm sweater or a bathrobe ready if it's cold season. Then leave the room and don't come back. Ignore the voice in your head that tells you to go back to sleep in.

4. Get Light Exposure. Light stimulates dopamine production which increases energy, motivation & productivity. Lack of light causes winter blues & tiredness. Unfortunately home/office lights aren't bright enough. You need sunlight.

• Open Window Blinds. This gets you sunlight exposure when you wake up and during the day. If you work in an office: open the window blinds and place your desk so your eyes get sunlight exposure.
• Walk Outside. A 30 min walk in the morning sunlight will stimulate the production of dopamine. Do not wear sunglasses: UV is low at sunset. Your eyes will be safe unless you look directly into the sun.
• Use a Sun Box. If your place doesn't have big windows to let sunlight in or if it's winter/cloudy or if you can't get outside in the morning, then use a light box like this one for 30mins after you wake up.

5. Have a Reason To Wake Up Early. Use your extra time in the morning to do things that matter. Not for surfing the Internet or doing other tasks that won't make a difference in the long-term. Here's what I recommend:

• Eat Breakfast. Key to building healthy eating habits: you'll be less likely to eat junk food the rest of the day if you eat a healthy breakfast. Read thebenefits of breakfast and build the habit of eating on waking up.
• Cook Food. Preparing your own meals gives you total control over their ingredients and thus over your results. Prepare breakfast and your food for the day on waking up. This takes about 1 hour.
• Exercise. You won't miss workouts if you train in the morning: whatever comes up, you've already trained. Wait 1hour before lifting weights. This gives your spine time to dehydrate and lowers risks of lower back injury.

6. Write Your Goals Daily. Most people don't have goals. And those who set some forget about them within weeks. By writing down your goals daily, you'll never forget them and they'll be your reason for waking up early.

• Set Goals. If you don't know what you want: start with what you don't want. Your goal is the opposite. Aim high, choose 1 goal and be specific. Example: "I don't want to be fat" "I choose to have 10% body fat".
• Know Why You Want It. Avoiding pain/frustration is the best motivator. Compare the pain of waking up early to staying fat/skinny, experiencing humiliation as a result and dying young because of your unhealthy diet.
• Write Your Goals 2x/Day. On waking up and before going to bed. Use them as affirmations (read Beyond Positive Thinking): "I choose to easily wake up at 6am", "I choose to eat breakfast and exercise each morning".

7. Build a Morning Ritual. This daily routine will get you strong for your day by setting the right context (read Power of Full Engagement) and is your reason to wake up early. Mix tips 1 to 6 and do them daily in the same order. Example:

• Wake up at 6am. Drink water. Open window blinds & windows.
• Eat breakfast and cook your food for day.
• Review your goals and write them down.
• Go the gym, come back, eat, shower, get ready for work.

8. Commit For 30 Days. It takes about 30 days to build a new habit. Commit yourself to wake up at the exact same time for at least 30 days — weekends included. Consistency is the only way to build a habit.

• Use Willpower. You'll meet lots of internal resistance during the first 10 days. Use willpower to get through these. It gets easier once you begin experiencing the benefits, which is after about 20 days.
• Focus on 1 Habit. Changing many things at once usually leads nowhere. Start with waking up early, eating breakfast and exercising. Once you do this consistently for +30 days, you can build another habit.
• Be Consistent. Self-discipline isn't something you're born with. You build it. Waking up early will build self-discipline which you'll be able to use to build other habits. It starts here. Don't skip a day. No matter what.

9. Go To Bed When You're Sleepy. How much sleep you need depends on your activity levels, sleep quality, diet, ... But you'll most likely need 8h sleep/night on average. Which means some days 6h, some days 9h.

That's why going to bed at the same time each day won't work. Focus on wake up time, not bedtime. Listen to your body and go to bed when you feel sleepy. Avoid anything that prevents you to feel tiredness. Tips:

• Get Downtime Pre-bed. Stop working, internet surfing & watching TV 1h before you go to bed. Read a book and go to sleep when you can't read without losing concentration. Or do meditations and breathing exercises. If you think a lot in bed: write it all down so it gets out of your head.
• Set Bedtime Deadline. Staying up late makes it hard to wake up early. You'll usually end up sleeping in and quit. Set a bedtime deadline and go to bed at that time even if you're not tired yet. No matter what.
• Stop Trying to Sleep If You Can't. If it takes you longer than 10mins to fall asleep, you're not tired enough. Stop trying and keep yourself busy. Read a book or do some meditations. Don't stress about it.

10. Get Quality Sleep. Deep sleep & REM are quality sleep. You'll wake up more easily, need less sleep and have more energy if you have uninterrupted, quality sleep. Tips to improve your sleep quality:

•  Stop Stimulants. Coffee, alcohol & nicotine mess with your sleep. Drink green tea instead of coffee, water instead of alcohol. Stop smoking.
• Avoid Big Meals Pre-bed. They'll stress your digestive system and lower your sleep quality. Have a small pre-bed snack. Don't wake up at night to eat: you won't lose muscle, starvation mode is a myth.
• Avoid Drinking Pre-bed. Waking up to go to the toilet interrupts your sleep and lowers its quality. Stop drinking water 2h prior bedtime.
• Avoid Exercise Pre-bed. Exercising less than 3 hours prior bedtime can keep you awake. Schedule your workout earlier.
• Set Right Conditions. Good mattrass & pillow. Cool, dark & silent room (wear ear plugs & a sleeping mask if you have to). No electronics.

Check the Power Sleep Program for a definitive guide on how to improve your sleep quality so you feel more energized & productive while sleeping less.

11. Make Yourself Accountable. "If people commit orally or in writing, they'll be more likely to honor that commitment. Even if motivation is removed after they've agreed, they'll continue to honor the agreement." - Robert Cialdini, Influence.

This is because you tend to care about other people's opinion and don't want to be embarassed for failing. Although I advise to stop caring about what people think, here's where it can be useful.

• Tell family or close friends you're going to wake up early for 30 days.
• Make a deal that if you don't wake up early each day for 30 days you'll do something you don't want to do (like writing them a 1000$ check).
• Report to them daily for 30 days: call, text or email them. And if you skip once, stick to the deal you've agreed on.

If you're thinking: "I'd never do that", that's because you know that making this kind of commitment will force you to follow through. Proof this works.

12. Stop Believing The Myths. I always thought I was an evening person. As a student I woke up past noon unless it was school. Then I started to wake up earlier to go the gym, but anything before 8AM was still killing me.

About a year ago I built the habit of waking up at 6AM because I realized that you get more done if you wake up early. I've been waking up consistently at 6AM since. And now I see that the whole "morning person" thing is a myth.

There's nothing like a "morning" or "night person". Human bodies can adapt to anything. You just have to be consistent to get used to waking up early.

Start tomorrow. Don't deviate. You'll become an early riser within 30 days.

Dec 3rd, 2009 by Mehdi