Sat1176

May have watched this before but this time recognised loads of gems baba ji disclosed in this video.
 

This post just hit the nail on the head. When beginners start the jaaps all the emphasis is put on the number of repetitions and we believe that if your repeat x number then it will bare fruits. We have discussed this concept of dhun Mei dhyan in a number of threads especially the meditation experiences thread. 
 
Yes you will definitely gain benefit of learning to devote x amount of time to jaaps but was it done with full dhyan and concentration? Probably not because your trying to race to the finish line and just be done with it. We have all made this mistake when we didn’t know any better. The dhun mai dhyan is so simple yet so hard to achieve for many. If a jaap is done with so much dhyan you may notice yourself going into sehaj / sleep.

I am not sure if I should write this but think I might have just experienced something.

I was lying down on the sofa just thinking about waheguru when I had this urge to do simran. I started the jaap and my voice sounded so clear. I became totally engrossed in the sound and then all of a sudden my voice and breath suddenly merged into perfect union all by themself without me trying to force it. Then it felt like a ball of energy started shooting up and down inside of me between my chest and navel. It was really powerful. All of a sudden I became aware of what was happening to me so I stopped out of fear. I'm still a little shaken up by the experience.

When doing gurmantar jaap just make the mind listen to what is being said whether reciting verbally or mentally. It will slowly learn to sit still and listen.

They are great but the clicking sound is not discreet. When I used to use it on the train whilst keeping in my pocket, people use to give me strange looks wondering what I was carrying.
They are good for shabad or mool mantar jaap but I wouldn't use it for waheguru jaap.

For all of those blessed ones who keep on trying walking on the spiritual path with faith and courage, following is an inspirational message:

Already using a pillow , not directly leaning against back of sofa.

Already using a pillow , not directly leaning against back of sofa.

I've been searching for answers to this problem for months now and it was bugging me  badly. I keep on falling in asleep whilst doing simran even though gurmukhs keep on telling me to try and remain awake. Nothing is working but I think I may have come across a solution.
In Simran Gyan file 32 on www.akathkatha.in Bhai Satnaam Singh says that one must not remain in sunn for more than 30 minutes. You should set an alarm that wakes you up every 30 mins so you don't spend longer than this in this state. He says we need to learn to go beyond Sunn and enter the state of Sehaj. We need to spend more time listening to shabads rather than falling asleep in Sunn. He said it will happen but you need to learn to bring yourself out of sunn and start the process again.
Just need to find a vibrating alarm system so I don't wake the rest of the family up. Anyone got any ideas?
Something like this.
https://www.amazon.co.uk/TabTime-Vibrating-Alarm-Reminder-Watch/dp/B0855ZRNFG/ref=sr_1_1_sspa?adgrpid=102760464886&gclid=Cj0KCQiAosmPBhCPARIsAHOen-P8o90ZVxBZEbG2OmdMfVyWT8tM4AO_yogX0Aes07MJyTRpu3MvveQaAiRtEALw_wcB&hvadid=446637826485&hvdev=c&hvlocphy=9044954&hvnetw=g&hvqmt=e&hvrand=4813379324227199873&hvtargid=kwd-490229337032&hydadcr=21046_1806757&keywords=watch%2Bwith%2Bvibration%2Balarm&qid=1643289839&sr=8-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyOU81UVgwUlg3SkhXJmVuY3J5cHRlZElkPUEwNTgzMjQ5M1ZLQ0dQU1JGRlYwMSZlbmNyeXB0ZWRBZElkPUEwNjQ0MjI2M1A2WjAwOEhPVVhZVyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU&th=1

I already sit on the sofa and do simran otherwise I’m not comfortable and legs give me pain and take away my concentration. I’ve also noticed the fastest way for me to relax into a sunn  state is when I rest my hands on the sofa alongside my legs and not touching any part of my body. Because I use my hands a lot for my job using a computer all day my surti is probably quite concentrated in them. When I let my hands rest away from my body I can focus on my simran and I’m probably gone in 5 - 10 minutes. Worse thing is I can’t even tell I’m going under. I wake up 45 to 60 minutes later thinking I was doing simran, what happened. Feel like setting up a camera to see how long it takes me. I was listening to another gurmukh who said learn to time yourself and see how long it takes for you to go into sunn. Probably take me longer then. Lol

Meditation means different things to different people. To some, it suggests periods of quiet self-observation. To others, it means breath awareness or thinking reflectively. In the yoga tradition, a key element of meditation is the repetition of a sound or a prayer—a mantra—which focuses the mind and becomes a source of inner balance and well-being.

The process of mentally repeating a mantra is called japa, which literally means “muttering” in Sanskrit. With practice, japa becomes well rooted in the mind, and the sound of the mantra flows continuously from moment to moment. It may flow slowly, linked to the breath. Or it may flow at a moderate pace, disengaged from the rhythm of breathing. After considerable practice, the mantra may pulse very rapidly—its syllables no longer carefully articulated. In this case, meditation with the mantra flows without exertion. This phase of practice is called ajapa japa, or effortless repetition.
The mantra becomes audible without mental exertion, and the inner space of the mind is filled with its sound.

Adepts sometimes refer to this phase of meditation as “listening to the mantra.” The mantra becomes audible without mental exertion, and the inner space of the mind is filled with its sound. The resulting practice is effortless and delightful—but it occurs only after considerable experience with a mantra. How can you cultivate ajapa japa? And what is happening in the mind when your mantra sweeps along in perpetual motion? Let’s have a look.

Mantra Practice
If you have never practiced mantra meditation before, the process of reciting a mantra may appear rather mechanical. But the repetition of a mantra is anything but robotic. With regular practice you will find that japa practice will lead you to a much deeper understanding of yourself as you encounter new layers of your mind. Wants and hopes, duties and obligations, ideals and aspirations surface in your awareness. From meditation to meditation, life unfolds under your inner gaze, asking you to witness it in its entirety.

A mantra serves as a kind of centering device during this process. It offers a resting place for the everyday mind. It collects distracting energies. It brings spiritual insights forward, so that you can integrate them into daily life. Just as great music transforms a listener, a mantra gradually lifts and transforms your mind.

Three Steps to Ajapa Japa
You can use a variety of mantras for meditation. Some meditators are given a personal mantra by their teacher. Others choose to use one of the great Vedic mantras such as the Gayatri mantra (“May my mind be guided by divine light”) or the Maha Mrityunjaya mantra (“May the Lord lead me to freedom from fears and attachments”). You may also recite a prayer such as the Christian invocation Kyrie eleison (“Lord have mercy”) or the Buddhist mantra Om mani padme hum (“May the blessed union of practice and wisdom awaken”). No matter the mantra, its sacred sound can help you progress through both the japa and ajapa japa phases of practice.

Generally speaking, you can progress through three phases of japa practice by doing the following. First, link the mantra sound (or a portion of it) with the flow of your breath. The fusion of breath and mantra makes your concentration stable, reducing the mind’s tendency to wander. Linking the mantra with your breath also slows the pace of mental repetitions, giving you time to patiently witness your concentration process.

Next, let go of the breath and focus your attention on the sound of the mantra alone. Once you disconnect the mantra from the breath, the mantra will begin to pulse at its own moderate pace. Breathing continues to flow smoothly, but awareness settles in the mantra. This shift results in a more refined concentration process. Your mind rests within itself, without the support of an external object (the breath).

Finally, as the mind becomes familiar with the sound of the mantra, it will naturally begin to pulse more quickly and effortlessly. This phase of practice becomes increasingly subtle, turning into ajapa japa as the mantra gains momentum. When the mantra is reverberating very rapidly, you may sense it more as a pulsation of energy than as the articulation of syllables. Nonetheless, the mantra is present, and you remain centered in it.

Overcoming Obstacles
Unfortunately, the mind has an uncanny knack for losing its focus during periods of japa, letting the mantra slip out of awareness and leaving a tangle of distractions in its place. Using a mala can be very helpful in enhancing concentration at this stage. A mala is a string of 108 beads used to count the repetitions of your mantra during meditation. One round of the mala equals 100 repetitions of the mantra (8 of the mala’s 108 beads are “given away” as a sign of humility and a recognition that your mind likely wandered from its concentration several times). Depending on the practice, your daily meditation session might include two, three, or more rounds of a mala.
To further refine your concentration during japa, weave the sound of one mantra repetition into the next. As one repetition of the mantra ends, let the next one arise. If the space between repetitions is eliminated, then fewer thoughts emerge from the unconscious to distract the mind and carry it away. But don’t force the effort to link one mantra repetition to another. Instead, make smooth transitions from one mantra repetition to the next, so that the chain of sound in your mind flows naturally, easily, and without pause.

Over time, your focus on a mantra will imbed its sacred sound in you more securely.
Despite your best intentions, your efforts to reduce mental distractions could become woefully tiresome to you were it not for the fact that, even in the earliest stages of practice, concentration results in a peaceful and pleasant mind. Over time, your focus on a mantra will imbed its sacred sound in you more securely. When you meditate, it will return to your awareness with greater ease and increased energy.

Signs of Progress
The unbroken flow of sound created by weaving one mantra repetition into the next is a prelude to ajapa japa. With regular practice, the pace of repetitions will increase. Concentration will deepen. Repetition of the mantra will occur with an effortless momentum in your mind. The mantra will reverberate more rapidly than usual and will seem to continue in the background, even when other distractions occupy your mind. During this phase of practice the mantra whispers incessantly.
The mantra arises, stays for a time, and then moves on, much like a passing encounter with a friend on the street.

Another sign that you’re progressing toward ajapa japa is when your mantra begins to surface in your mind at unexpected times. The mantra may come to you while you are washing the dishes or driving. It happens without any real effort. The mantra arises, stays for a time, and then moves on, much like a passing encounter with a friend on the street.

Eventually, a time comes when you can hear the mantra sound whenever you like, simply by closing your eyes and relaxing. Ajapa japa becomes a deep source of peace and calmness—a center of well-being.

The Flow of Ajapa Japa
As delightful as ajapa japa sounds, be aware that the mind will still become distracted during its practice. (In fact, if the mind is not well grounded, distractions will arise with almost the same ease as the mantra!) How can you anchor your concentration at a deeper level? How can you train your awareness to truly rest in its focus? The key is to learn how to center your mind in ajapa japa, using the same skills that you practiced in earlier stages of meditation:
Rest your attention in the mantra, allowing other energies to pass through your mind without engaging in them. Continue to smoothly weave one repetition of the mantra into the next. Use a mala to deepen your concentration. Relax into the flow and speed of the mantra, whether its pulse is slow, medium, or fast. Center your heart, your devotional self, as well as your intellect in the mantra. If distracting thoughts dislodge your attention, slow your japa down until you can refocus with more stability. As you follow these steps, japa will evolve into ajapa japa. A moment will come when you will naturally set your mala down and let your mantra emerge as an effortless pulsing of sound. Relaxing in this spontaneous flow, your mantra will cradle your mind in its embrace, a deep center of awareness.

This is not a sudden process. If you are looking for instant enlightenment, you won’t find it here (or, most likely, anywhere else!). But cultivate ajapa japa and your mind will become deeply focused and relaxed. Along the way you will uncover a natural source of happiness and well-being within. In the end, your mantra will become something more than a sound. Its presence will hold you, lift you, and comfort you—the embodiment of Spirit, made audible in you.

Source : https://yogainternational.com/article/view/advanced-stages-of-mantra-meditation

I already sit on the sofa and do simran otherwise I’m not comfortable and legs give me pain and take away my concentration. I’ve also noticed the fastest way for me to relax into a sunn  state is when I rest my hands on the sofa alongside my legs and not touching any part of my body. Because I use my hands a lot for my job using a computer all day my surti is probably quite concentrated in them. When I let my hands rest away from my body I can focus on my simran and I’m probably gone in 5 - 10 minutes. Worse thing is I can’t even tell I’m going under. I wake up 45 to 60 minutes later thinking I was doing simran, what happened. Feel like setting up a camera to see how long it takes me. I was listening to another gurmukh who said learn to time yourself and see how long it takes for you to go into sunn. Probably take me longer then. Lol

I've been searching for answers to this problem for months now and it was bugging me  badly. I keep on falling in asleep whilst doing simran even though gurmukhs keep on telling me to try and remain awake. Nothing is working but I think I may have come across a solution.
In Simran Gyan file 32 on www.akathkatha.in Bhai Satnaam Singh says that one must not remain in sunn for more than 30 minutes. You should set an alarm that wakes you up every 30 mins so you don't spend longer than this in this state. He says we need to learn to go beyond Sunn and enter the state of Sehaj. We need to spend more time listening to shabads rather than falling asleep in Sunn. He said it will happen but you need to learn to bring yourself out of sunn and start the process again.
Just need to find a vibrating alarm system so I don't wake the rest of the family up. Anyone got any ideas?
Something like this.
https://www.amazon.co.uk/TabTime-Vibrating-Alarm-Reminder-Watch/dp/B0855ZRNFG/ref=sr_1_1_sspa?adgrpid=102760464886&gclid=Cj0KCQiAosmPBhCPARIsAHOen-P8o90ZVxBZEbG2OmdMfVyWT8tM4AO_yogX0Aes07MJyTRpu3MvveQaAiRtEALw_wcB&hvadid=446637826485&hvdev=c&hvlocphy=9044954&hvnetw=g&hvqmt=e&hvrand=4813379324227199873&hvtargid=kwd-490229337032&hydadcr=21046_1806757&keywords=watch%2Bwith%2Bvibration%2Balarm&qid=1643289839&sr=8-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyOU81UVgwUlg3SkhXJmVuY3J5cHRlZElkPUEwNTgzMjQ5M1ZLQ0dQU1JGRlYwMSZlbmNyeXB0ZWRBZElkPUEwNjQ0MjI2M1A2WjAwOEhPVVhZVyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU&th=1

I already sit on the sofa and do simran otherwise I’m not comfortable and legs give me pain and take away my concentration. I’ve also noticed the fastest way for me to relax into a sunn  state is when I rest my hands on the sofa alongside my legs and not touching any part of my body. Because I use my hands a lot for my job using a computer all day my surti is probably quite concentrated in them. When I let my hands rest away from my body I can focus on my simran and I’m probably gone in 5 - 10 minutes. Worse thing is I can’t even tell I’m going under. I wake up 45 to 60 minutes later thinking I was doing simran, what happened. Feel like setting up a camera to see how long it takes me. I was listening to another gurmukh who said learn to time yourself and see how long it takes for you to go into sunn. Probably take me longer then. Lol

I've been searching for answers to this problem for months now and it was bugging me  badly. I keep on falling in asleep whilst doing simran even though gurmukhs keep on telling me to try and remain awake. Nothing is working but I think I may have come across a solution.
In Simran Gyan file 32 on www.akathkatha.in Bhai Satnaam Singh says that one must not remain in sunn for more than 30 minutes. You should set an alarm that wakes you up every 30 mins so you don't spend longer than this in this state. He says we need to learn to go beyond Sunn and enter the state of Sehaj. We need to spend more time listening to shabads rather than falling asleep in Sunn. He said it will happen but you need to learn to bring yourself out of sunn and start the process again.
Just need to find a vibrating alarm system so I don't wake the rest of the family up. Anyone got any ideas?
Something like this.
https://www.amazon.co.uk/TabTime-Vibrating-Alarm-Reminder-Watch/dp/B0855ZRNFG/ref=sr_1_1_sspa?adgrpid=102760464886&gclid=Cj0KCQiAosmPBhCPARIsAHOen-P8o90ZVxBZEbG2OmdMfVyWT8tM4AO_yogX0Aes07MJyTRpu3MvveQaAiRtEALw_wcB&hvadid=446637826485&hvdev=c&hvlocphy=9044954&hvnetw=g&hvqmt=e&hvrand=4813379324227199873&hvtargid=kwd-490229337032&hydadcr=21046_1806757&keywords=watch%2Bwith%2Bvibration%2Balarm&qid=1643289839&sr=8-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyOU81UVgwUlg3SkhXJmVuY3J5cHRlZElkPUEwNTgzMjQ5M1ZLQ0dQU1JGRlYwMSZlbmNyeXB0ZWRBZElkPUEwNjQ0MjI2M1A2WjAwOEhPVVhZVyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU&th=1

I've been searching for answers to this problem for months now and it was bugging me  badly. I keep on falling in asleep whilst doing simran even though gurmukhs keep on telling me to try and remain awake. Nothing is working but I think I may have come across a solution.
In Simran Gyan file 32 on www.akathkatha.in Bhai Satnaam Singh says that one must not remain in sunn for more than 30 minutes. You should set an alarm that wakes you up every 30 mins so you don't spend longer than this in this state. He says we need to learn to go beyond Sunn and enter the state of Sehaj. We need to spend more time listening to shabads rather than falling asleep in Sunn. He said it will happen but you need to learn to bring yourself out of sunn and start the process again.
Just need to find a vibrating alarm system so I don't wake the rest of the family up. Anyone got any ideas?
Something like this.
https://www.amazon.co.uk/TabTime-Vibrating-Alarm-Reminder-Watch/dp/B0855ZRNFG/ref=sr_1_1_sspa?adgrpid=102760464886&gclid=Cj0KCQiAosmPBhCPARIsAHOen-P8o90ZVxBZEbG2OmdMfVyWT8tM4AO_yogX0Aes07MJyTRpu3MvveQaAiRtEALw_wcB&hvadid=446637826485&hvdev=c&hvlocphy=9044954&hvnetw=g&hvqmt=e&hvrand=4813379324227199873&hvtargid=kwd-490229337032&hydadcr=21046_1806757&keywords=watch%2Bwith%2Bvibration%2Balarm&qid=1643289839&sr=8-1-spons&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyOU81UVgwUlg3SkhXJmVuY3J5cHRlZElkPUEwNTgzMjQ5M1ZLQ0dQU1JGRlYwMSZlbmNyeXB0ZWRBZElkPUEwNjQ0MjI2M1A2WjAwOEhPVVhZVyZ3aWRnZXROYW1lPXNwX2F0ZiZhY3Rpb249Y2xpY2tSZWRpcmVjdCZkb05vdExvZ0NsaWNrPXRydWU&th=1

Brahm Naad kya hai | Naad Kya hai | ANHAD NAAD MEDITATION | Sound of Silence
https://www.youtube.com/watch?v=UV4BwrmyUcM

Liked how they added some of the anhad sounds to the background of this short film. Those that have heard these sounds will know subtly what the producers were hinting at.
 
 

I'm not going to argue or debate with you Paapiman because it is not something anyone can prove or show anyone. I only wish that Waheguru ji blesses you with an opportunity to hear it for yourself on the path of Naam abhiyaas.
Do us a favour though and don't ruin this thread. You want to start one that is anti anhad or down plays anhad please do it there so like minded people can read and post on it. Leave this one for those of us who wish to progress and believe there is some truth in them. I find your negativity annoying, discouraging and slightly off putting. 
Bhul chuk maaf

Yesterday I got to go and watch Nanak Shah Fakir at one of the few cinemas still showing it. First of all I was real disappointed that there were only a few people in the theatre and came up with numerous reasons as to why this could be the case. Was it due to boycott, protests, fear of intimidation by groups/individuals or were the majority of Sikhs just against the concept of portraying Guru ji on the big screen?

Not to be disturbed by the lack of attendance I watched the movie anxiously amongst all the hype and controversy we had heard and seen. First of all I am no historian nor do I profess have great knowledge of intricate details, names of people, places with whom Guru ji came into contact with yet I do remember some of the basic Saakhis and the morals of the story to be taken away of the incidents that have been told to us from Sri Guru Nanak Dev’s Jis teachings.

Over the two hour plus duration of the film the viewer is given what I would call very short tasters of some of the sakhis from Sri Guru Nanak Dev ji’s life. Most of the incidents narrated and shown leave you feeling somewhat short changed, once they move on to the next scene, and that it was not to the depth that one might have heard in 1 – 2 hour kirtan, katha session where only a single story could take that much time to narrate. Did they try too hard to put too much in such a short space of time, cramming too many sakhis leaving out some of the spiritual gyan that should be imparted in the message. Most certainly one clearly realises that the life and teachings of Sri Guru Nanak Dev ji cannot be portrayed in only 2 hours and you are left wanting more and for the film to never end.

It is very easy to sit here and criticise the film saying they didn’t do this or they did that differently but I do have to commend the makers of the film for what they have made. I have to give credit and due praise for shooting of the movie because it is absolutely captured stunningly given various limitations and something you would expect from hollywood films. It certainly doesn’t come across as being low budget like some other dharmic movies I have seen. Makes you feel proud that some Sikh with the time and budget was able to put together a film like this. Some of the scenes in the movie leave you feeling so drawn in like being there with Guru ji which hits you in the depths of the chest and the love that built up for the founder of our faith over they years just hurts and wants to bust out with the longing for that magical darshan/vision and sheer presence even though it is only a movie. It is a joyous spiritual / emotional moment that one very infrequently experiences.

Making the film from the perspective of Mardana was a great idea and showing an actual body frame at times and giving Guru ji a voice gave the film some depth to Guru ji’s character and feeling which is cannot be gained with static cartoons or artwork like previous dharmic movies. Whilst I felt they tried to keep Guru ji’s dialog to a minimum where possible I would have preferred a lot more even if limited to seeing the back or other body portion.

I did however feel that the movie lacked some deep spiritual gyan in terms of bhagti or naam simran. Plenty a time I heard the mentioning of kirat karo and vand kay chakko but never once did I hear naam japo. The movie somewhat depicted an image that Guru ji’s primary teachings were only on these tenants and there was a lack of focus on the preaching on the remembrance of Waheguru somewhat. Yes sure there were mentions of remember the Upar Wala/One Above but that did not come clearly across from his vast teachings. This core teaching I would have wished more emphasis was given upon.

Without saying too much about the film and spoiling it for others I would say, not a bad effort at all and I am really pleased I got to see it even if it wasn’t perfect. Then again nothing ever will and can be produced which will come close or complete to the vast spiritual gyan and impression that Guru ji left us with.

Dhan Guru Nanak Dev Ji!

If akal thakt already approved this movie why is it being banned now?

I'm very disappointed that at our local cinema the Khalsa fauge is protesting outside and sending people away who want to watch it and gurdwaras are writing to them to get further showings removed.

https://www.facebook.com/Gurukhalsa11?ref=ts&fref=ts

We are happy for artist pictures to be drawn and put up. Even mediocre cartoons and low budget films made with drawings to depict characters.
We have 100s of saakhia told on stage without anyone questioning their validity or accuracy.
Take it to the next level and make a proper film and everyone jumps up and down.

I have been waiting so many years for something like this from the moment I watched Mahabarat and Ramayan. I used to think how great it would be if Sikh's made it of our Gurus. If I can't watch it in the movies I'm definitely going to buy the dvd and let my son watch it when he gets older.

I would say using a count method isn't such a bad thing for beginners to build up a habit pattern. But eventually you want to let go of the counting.

The first time I undertook mool mantar jaap was after I visited the bhora sahib of Sant Baba Nand Singh in Nanaksar gurdwara. To go down there you had a promise to undertake a certain number of paaths. When the sevadar stopped me and asked if I could do Guru Granth Sahib the path to which I replied No. Then he asked if I could sukhmani sahib and again I said no. Then he asked if I could do mool mantar and I said Yes. He said ok I want you to do x malas for 40 days. My mother jumped in said she would complete the sehaj path on my behalf and the sevadar said no. We want to get this child started in doing something by himself. After about 20 something days I started seeing floating lights which was quite scarey because I was quite young. I used to think I was about to have darshan or something and used to get scared and stop. One mahapursh called me fool for stopping. He said for all you know Baba Nand Singh might have going to appear and you got scared and opened your eyes. I was like, What!!!!

2nd time I undertook mool mantar was to complete the 125,000 as advised and inspired by listening to Giani Thakur Singh. This really took ages because I couldn't do so many at first. But the long milestone was one of the best things ever. I started really enjoying it and wanted to do more and more.

Setting a goal can be a good thing because you will set yourself a milestone that will take time to complete. It is very easy to start doing something for a couple of days then stop and not make it a part of your daily routine.

Likewise with Waheguru Simran starting with 5 minutes a day and building up from there might be a good way to go... I wouldn't recommend a mala for that one because all your dhyaan will be on the hands rather than the dhun of the mantar.