MUKUL DEV

DAILY TIME – TABLE

Say it ten times:

"I am powerful and capable of following this timetable. I love and respect
myself enough to prioritize my well-being. I will find solutions and manage
my time effectively to fulfill this schedule because I am committed to my
growth and happiness."
God is always blessing you !!
God helps those who help themselves.

Here you go with your Time Table. Can make changes if necessary. Do take a print out and
stick it near your workspace:
Morning:
- 6:00 AM - Wake Up
- 6:15 AM - Sudarshan Kriya Practice (40 mins)
- 7:00 AM - Guided Meditation by Gurudev Sri Sri Ravi Shankar on YouTube (20 mins)
- 7:30 AM - Mala Jaap (10 mins)
(Never forget, just like brushing for dental health, nourishing food fuels our body's wealth. So
too, Kriya and meditation, our spiritual wealth, vital for our emotional, mental, and physical
health.)
- 7:40 AM - Breakfast
- 8:00 AM - Positive Affirmations/Visualization Exercise (10 mins)
(*Further guidance on page number 3*)
- 8:15 AM - Prepare for Work
During Work:
- 10:00 AM to 6:00 PM - Work (Listen to uplifting music or chants like Maha Mrityunjaya
Mantra on low volume in the background)
(A list of more Mantras has been attached on page number 4 , you can keep switching as per
your comfort.)
- Take short breaks every hour to stretch, practice deep breathing, or listen to a brief guided
meditation (5 mins)
Based on your evening schedule and needs, two alternatives have been provided. Choose
the option that aligns most effectively with your plans for the day.

Option 1: Upon returning home by 9:30 PM, after gym and spending time with your friends, you
can adopt the following routine:
- 9:30 PM: Arrive home and enjoy dinner
- 10:00 PM: Wind down and relax (engaging in calming activities like listening to soothing
music, taking a warm bath, or practicing relaxation techniques)
- 10:30 PM: Spend 15 minutes reading a book
- 10:45 PM: Allocate 10 minutes for journaling or gratitude practice
- 11:00 PM: Continue winding down (dimming lights, avoiding screens, and further relaxation)
- 11:30 PM: Prepare for bed and aim to sleep by this time.
Option 2: If you opt to spend more time with friends and return home around 10:30 or 11 PM,
you can adjust the schedule as follows:
- 10:30-11:00 PM: Find a peaceful spot outdoors to engage in reading and journaling.
- 11:30 PM: Return home and have a late dinner.
- 12:00 AM: Wind down and relax (engage in calming activities).
- 12:15 AM: Prepare for bed and aim to sleep by this time.
During this time dedicated to positive affirmations and visualization exercises (- 8:00 AM -
Positive Affirmations/Visualization Exercise (10 mins)), you can:

1. Repeat Affirmations: Recite empowering affirmations aloud, focusing on statements that

resonate with your goals and aspirations. For example:
- "I am worthy of love and abundance."
- "I am capable of achieving my dreams."
- "I am grateful for all the blessings in my life."

2. Visualize Success: Close your eyes and visualize yourself accomplishing your goals and
living your desired life. Imagine the details vividly, engaging all your senses. Visualize success
in different areas of your life, such as career, relationships, (imagine the happiness on the face of
your parents when they see you very well settled.) health, and personal growth.
3. Express Gratitude: Take a moment to express gratitude for the blessings and opportunities in
your life. Reflect on the positive aspects of your day or visualize moments of gratitude, fostering
a mindset of abundance and appreciation.
4. Focus on Self-Love: Affirm your worthiness and practice self-love by acknowledging your
strengths, accomplishments, and unique qualities. Embrace self-compassion and cultivate a sense
of acceptance and kindness towards yourself.
5. Set Intentions: Set clear intentions for the day or specific goals you wish to manifest. State
your intentions with confidence and conviction, aligning your thoughts and actions with your
desired outcomes.
6. Release Limiting Beliefs: Identify and release any limiting beliefs or negative thought
patterns that may be holding you back. Replace them with affirmations that affirm your potential
and empower you to overcome challenges.
7. Stay Present: Practice mindfulness and stay present during your affirmations and
visualization exercises. Focus on the present moment, letting go of worries about the past or
future, and immerse yourself fully in the practice.
8. Reflect on Progress: Take a moment to reflect on your progress and celebrate your
achievements, no matter how small. Acknowledge the steps you've taken towards your goals and
reaffirm your commitment to your growth journey.
9.End with Positive Energy: Conclude your affirmations and visualization exercise with a sense
of positivity and optimism. Carry the uplifting energy with you throughout the day, knowing that
you've set the intention for success and abundance in your life.
Here is a list of mantras. These mantras are believed to have healing properties and promote
well-being:
You can play these melodious mantras on youtube while doing your work.

1. Gayatri Mantra: "Om Bhur Bhuva Swaha, Tat Savitur Varenyam, Bhargo Devasya Dhimahi,
Dhiyo Yo Nah Prachodayat." This mantra is dedicated to the Sun God (Savitur) and is
considered one of the most powerful mantras for spiritual awakening, enlightenment, and
purification.
2. Mahamrityunjaya Mantra: "Om Tryambakam Yajamahe, Sugandhim Pushtivardhanam,
Urvarukamiva Bandhanan, Mrityor Mukshiya Maamritat." Also known as the Mrita-Sanjivini
mantra, it is dedicated to Lord Shiva and is believed to protect from diseases, accidents, and
untimely death, promoting health and longevity.
3. Om Namah Shivaya: A sacred mantra dedicated to Lord Shiva, the destroyer of obstacles and
source of transformation. It is chanted to invoke inner peace, harmony, and spiritual growth.
4. Om Shanti Shanti Shanti: A peace mantra repeated three times, invoking peace at the
individual, collective, and cosmic levels. It promotes tranquility, harmony, and well-being.
5. Om Gam Ganapataye Namaha: A mantra to Lord Ganesha, the remover of obstacles, for
success, prosperity, and protection from negativity.
6. Om Namo Bhagavate Vasudevaya: A mantra to Lord Vishnu, the preserver of the universe,
for spiritual growth, devotion, and protection.
7. Om Hrim Shrim Lakshmi Bhyo Namaha: A mantra to Goddess Lakshmi, the goddess of
wealth and prosperity, for abundance, fortune, and material well-being.
8. Om Shreem Mahalakshmiyei Namaha: Another mantra to Goddess Lakshmi, for attracting
wealth, success, and spiritual blessings.
9.Om Hreem Hraum Suryaya Namaha: A mantra to Lord Surya, the sun god, for vitality,
energy, and good health.
10. Om Dhum Durgayei Namaha: A mantra to Goddess Durga, the divine mother, for
protection, courage, and strength.
11. Om Aim Saraswatyai Namaha: A mantra to Goddess Saraswati, the goddess of knowledge,
wisdom, and creativity, for learning, intelligence, and mental clarity.
12. Om Sri Ramaya Namaha: A mantra to Lord Rama, the embodiment of righteousness and
virtue, for courage, strength, and divine blessings.
13. Om Shri Hanumate Namaha: A mantra to Lord Hanuman, the epitome of devotion,
loyalty, and strength, for protection, courage, and spiritual growth.
14.Om Shrim Klim Krishnaaya Govindaya Gopijana Vallabhaya Swaha: A mantra to Lord
Krishna, the divine charioteer of Arjuna in the Bhagavad Gita, for devotion, love, and divine
grace.
15.Om Shree Matre Namaha: A mantra to the Divine Mother, encompassing all forms of the
goddess, for maternal love, nurturing, and protection.
You can chant, meditate upon, or listen to these mantras for healing, spiritual growth, and
overall well-being.
Now here is a list of few practices you can do as per your convenience:
1- Tulsi Pujan (Worshiping Holy Basil):

Spiritual Significance: Tulsi (Holy Basil) is considered sacred in Hinduism and is

worshipped as a manifestation of the goddess Lakshmi. Offering prayers and water to the
Tulsi plant is believed to bring blessings, purification, and protection.

Scientific Significance: Holy Basil has been used in traditional medicine for its
medicinal properties. It is rich in antioxidants and has antimicrobial, anti-inflammatory,
and adaptogenic properties. Regular consumption of Tulsi leaves or tea is believed to
promote overall health and well-being.

Note : You can put two leaves of tulsi in your mouth everyday in the morning before
having any meal and you can also put two to three tulsi leaves in your water bottle.

2- Aarti:

Spiritual Significance: Aarti is a Hindu ritual of offering light to deities, usually

accompanied by the singing of hymns and prayers. It is performed to invoke blessings,
dispel darkness (ignorance), and create a sacred atmosphere.

Scientific Significance: The practice of Aarti involves the burning of camphor or ghee
(clarified butter), which releases aromatic compounds and purifies the air. The flickering
flame is also believed to have a calming effect on the mind and promote concentration
and focus.

3- Satsang (Spiritual Gathering):

Spiritual Significance: Satsang is a gathering of spiritual seekers or devotees for the

purpose of listening to spiritual teachings, chanting, and meditation. It provides an
opportunity for collective worship, learning, and spiritual fellowship.

Scientific Significance: Group singing, chanting, and meditation have been shown to
have physiological and psychological benefits, including reduced stress, improved mood,
and increased feelings of connection and well-being. Satsang also fosters a sense of
community and social support, which is important for overall health and happiness.
4- The practice of offering water (jal) to Surya Dev (the Sun) has both symbolic and
scientific significance:

1. Symbolic Significance:

- The Sun is considered a source of energy, vitality, and life on Earth in many cultures
and traditions.
- Offering water to the Sun is seen as a gesture of gratitude and reverence,
acknowledging the life-giving properties of sunlight and its importance in sustaining life
on Earth.
- It is also believed to be a form of worship and a way to seek blessings for health,
prosperity, and well-being.

2. Scientific Significance:
- Water is a symbol of purity and sustenance, and offering it to the Sun symbolizes
offering the essential element necessary for life on Earth.
- From a scientific perspective, water has the ability to absorb and store solar energy.
When water is exposed to sunlight, it undergoes a process called solarization or solar
disinfection, where harmful microorganisms in the water are killed due to exposure to
ultraviolet (UV) radiation from the Sun.
- In ancient times, offering water to the Sun might have served a practical purpose of
purifying water for consumption, especially in regions where access to clean water was
limited.
- Additionally, offering water to the Sun during sunrise is believed to have a positive
impact on mental and physical well-being. Exposure to sunlight during the early hours of
the day helps regulate the body's circadian rhythm, boosts mood, and enhances vitamin D
synthesis, which is essential for bone health and immune function.
HELPFUL AFFIRMATIONS DURING DIFFICULT TIMES: