- Jalandhara bandha: sit cross-legged, inhale deeply, slightly raising your chest, then as you hold the breath in, place your chin gently into your chest to prevent the escape of prana from your upper body. Hold for a few seconds, release this bandha, and lift your head before exhalation.
- Be diligent today.
- Gatha for calming the mind: Chasing after the world brings chaos. Allowing it all to come to me brings peace.