Arrive
Sit on a chair or a mat. Soften the jaw and let the hands rest. Keep the phone nearby only if you are opening the app.
Guided Meditation
Sit in stillness
A quiet sitting is ready for you. Breathe, repeat Om Shanti, then open the app and join today's practice.
You are joined. Open the app to begin this sitting.
What this sitting gives you
A short guided practice for the body and the mind, in the same spirit as the sunrise classes.
Better health
Ease the body with a steady breath and a simple pose.
Less stress
Set the day down for a few quiet minutes.
More energy
Leave the sitting lighter and more awake.
Calm mind
Stay with the mantra: Om Shanti.
How a sitting unfolds
Four short parts. Stay with each one, then move on. Nothing else is required.
Breathe
Inhale through the nose and let the exhale last a little longer. Do this for about one minute before the mantra.
Repeat
Say Om Shanti quietly, once with each breath. When a thought pulls you away, begin the next breath with the mantra again.
Close
Stop the words. Sit for three more breaths, then open the eyes. That is the end of the sitting.
A class you can join from home
The practice is simple. Sit comfortably, soften the shoulders, and follow the breath. When the mind wanders, return to Om Shanti.
- A quiet start, with no form to fill
- Mantra for the sitting: Om Shanti
- Download the app, then join today's sitting
Three sittings in a day
Use one, or all three. Each sitting uses the same breath and the same mantra. Only the length changes.
Morning
Sunrise sitting
12 minutes
Sit before the day gets loud. One minute of breath, then Om Shanti until the time is done. Close with three quiet breaths.
Midday
A short pause
6 minutes
Between tasks, sit where you are. Drop the shoulders, follow six slow breaths, then stay with the mantra for the rest of the pause.
Evening
Close the day
15 minutes
Dim the room. Sit a little longer. Let the mantra get softer near the end, then remain still before you stand up.
The mantra for this practice
Om Shanti
Om is the sound you return to. Shanti means peace. Say both as one phrase, not as a performance. A whisper is enough.
If speaking aloud feels awkward, repeat it silently with the exhale. The sitting still counts. The app uses this same mantra for today's practice.
Before you sit
Set the place once. After that, the sitting can start in under a minute.
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A seat you can stay in
A chair with both feet on the floor, or a cushion. The back can rest against a wall.
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A quieter minute
Silence other alerts. Leave one soft light on if the room is dark.
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The app, if you want the guide
Download Astro SadhGuru and join. You can also follow the four steps on this page without the app.
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Clothes you can breathe in
Nothing special. Loosen anything that pulls at the waist or the shoulders.
Classes at sunrise
Questions
No. Sit, breathe, and repeat Om Shanti. If the mind wanders, that is part of the sitting. Come back to the next breath.
Six minutes is a full pause. Twelve minutes suits the morning. Fifteen minutes suits the evening. Stop when the time you chose is over.
Yes. Follow Arrive, Breathe, Repeat, and Close on this page. The app is there when you want the guided sitting for the day.
Use a chair. Keep both feet down and the spine easy. The mantra and the breath are the practice, not the seat.
Begin today's sitting
Download Astro SadhGuru, then join. The sitting starts when you open the app.
Download App