Before we talk about what your sadhana should or shouldn’t be, it’s perhaps worth clarifying what a sadhana actually is. Simply put, a sadhana is personal spiritual practice, usually a daily practice, which allows you to connect with yourself. (Read more in How to Create Your Own Unique Sadhana.)
The keyword here is “personal.” When asking what your sadhana should be, remember there are no right or wrong answers. Let go of the concept of “should.” One type of sadhana may be ideal for someone else, but completely unsuitable for you.
It’s important to create a sadhana which feels appealing and right for you. What appeals to you will, inevitably, become easy for you. Your sadhana is about connecting with yourself in the deepest, most honest and genuine way, so this is not a place for forcing yourself to do something that doesn’t feel right.
Also, your sadhana doesn’t have to be a static ritual. Your preferences and practice will evolve over time, and what works for you as a spiritual practice in your twenties may not work for you in your fifties. In fact, what works for you on a Monday may not work for you by Friday. Be open and trust yourself to adapt when changes arise.
In the earlier days of my yoga practice, my sadhana was the primary series of Ashtanga yoga, which I practiced six days per week. I loved it, until I didn’t any more, and I knew it was time to move on. In the time since, sometimes my sadhana has been a vigorous vinyasa practice, sometimes it’s been 10 minutes of meditation, and sometimes it’s been deep yin poses before bed. All of these have been precious to me because they were right for that particular time in my life. (Read more in My Many Yoga Days.)
The critical thing is to make time for your sadhana and do what feels right for you. Include as many of the following ingredients as you like (and anything else you can think of):
Practicing a sadhana is like giving yourself a gift. You mark out precious time in your day to simply be with yourself. Think of it as a routine, a ritual and a ceremony, but never a chore. Enjoy it, and cultivate gratitude towards yourself for observing this special practice. (Read more in Sadhana Revisited.)
- Yoga - maybe flowing and dynamic, strengthening holds, deep releases or restorative postures.
- Listening to music
- Journaling or sitting in contemplation