🌬️2 min
4-7-8 breath
Inhale 4 counts, hold 7, exhale 8. Four cycles. Calms the nervous system within a minute.
Chapter IV · Wellbeing
Know your body. Quiet your mind. Chant your peace.
A friendly BMI check, a peaceful-living toolkit, and five mantras for daily calm — all in one quiet place.
Step one
Know your BMI.
BMI is a quick mirror — useful, not the whole picture. Pair it with how your clothes fit, your energy, and your breath.
Your BMI
22.0
Healthy · 18.5 – 24.9
You're in the kind zone. Keep the rhythm — daily 25-minute practice, seasonal eating, 7–8 hours of sleep, and a weekly weigh-in to stay aware without obsessing.
The four bands
Underweight
BMI below 18.5Add nourishing, calorie-dense whole foods — nuts, ghee, dates, dal, paneer. Two extra small meals daily. Strength asanas (Warrior I/II, Plank, Bhujangasana) build healthy mass.
Healthy
BMI 18.5 – 24.9You're in the kind zone. Keep the rhythm — daily 25-minute practice, seasonal eating, 7–8 hours of sleep, and a weekly weigh-in to stay aware without obsessing.
Overweight
BMI 25 – 29.9Aim for a gentle 250–500 kcal daily deficit. Three Sun Salutations + 20 min brisk walk daily. Swap fried for steamed, sugary drinks for warm water with lemon. Patience beats speed.
Obese
BMI 30 or aboveBegin with kindness, not punishment. Daily 10-minute walks growing to 30. Chair-friendly asanas (Cat-Cow, Bridge, Legs-Up-The-Wall). Speak with a doctor before intense practice.
BMI is general guidance. Athletes, pregnant people, children and elders should read it alongside a clinician's advice.
Maintain it, gently.
📅
Weigh weekly
Same morning, same scale. Trends beat daily noise.
🥗
Half-plate plants
Vegetables and fruit fill half of every meal.
🚶
Move 30 min
Walk, yoga, swim — whatever keeps you smiling.
😴
Sleep 7–8 hrs
Poor sleep tips the scale more than dessert does.
Step two
Fuel your body kindly.
High-protein and high-fibre picks for every plate — veg, non-veg, or vegan. Fruits to love, fruits to limit, and juices that make mornings brighter.
💪 High Protein
Paneer / Tofu
100g = 18g proteinGrill with turmeric & black pepper for better absorption.
Lentils (Dal)
1 bowl = 18g proteinPair with rice — together they make a complete amino acid profile.
Chickpeas
1 bowl = 15g proteinRoast with masala for a crunchy snack.
Greek Yogurt
1 cup = 10g proteinChoose plain, add honey & walnuts yourself.
Sprouted Moong
1 bowl = 14g proteinEat raw or lightly steamed for max enzymes.
Quinoa
1 cup cooked = 8g proteinRinse well; cook in veg broth for flavour.
🌾 High Fibre
Oats
1 cup = 8g fibreOvernight oats with chia keep you full till lunch.
Chia Seeds
2 tbsp = 10g fibreSoak 10 min in water or coconut water.
Broccoli
1 cup = 5g fibreSteam lightly; add lemon & sesame.
Carrots
2 medium = 4g fibreRaw with hummus or juiced with ginger.
Flaxseed
2 tbsp = 6g fibreGrind fresh; sprinkle on dal or yogurt.
🍎 Fruits to enjoy
🥭
Papaya
Rich in papain enzymes; gentle digestion booster.
🍈
Guava
4× more vitamin C than orange; great fibre.
🍎
Apple
Pectin fibre; keeps cholesterol in check.
🍑
Pomegranate
Antioxidant powerhouse; glowing skin bonus.
🍌
Banana
Potassium + prebiotic fibre; perfect pre-yoga snack.
🍉
Watermelon
Hydration hero; 92% water, low sugar.
🫐
Blueberries
Brain food; memory and focus support.
🍊
Orange
Vitamin C + hydration; immune shield.
🚫 Fruits to limit
🥫
Canned Fruit in Syrup
Loaded with added sugar; defeats the purpose.
🧃
Packaged Fruit Juice
Stripped of fibre; spikes blood sugar fast.
🥭
Overripe Mangoes (excess)
High glycemic load; eat a small slice, not a kilo.
🍇
Sulphured Dried Fruit
Concentrated sugar + preservatives.
🥤 Juices to make & take
🥬Morning | alkalising
Green Glow
Spinach + Cucumber + Green Apple + Lemon
🥕Post-workout | anti-inflammatory
Sunrise Carrot
Carrot + Orange + Ginger + Turmeric
🫐Afternoon | antioxidant boost
Berry Bliss
Blueberry + Beetroot + Pomegranate
🥥Midday | hydration + enzymes
Tropical Cooler
Coconut Water + Pineapple + Mint
🍎Evening | liver cleanse
Sunset ABC
Apple + Beetroot + Carrot
🌿Anytime | immunity + calm
Golden Tulsi
Tulsi leaves + Amla + Honey + Warm Water
Step three
Live peacefully, even on Tuesdays.
Eight tiny practices. Try one today — not all eight.
🌳5 min
Step outside
A short barefoot walk on grass or a window-side breath break. Sunlight resets the inner clock.
📵60 min
Quiet hour
One screen-free hour before bed. Read, stretch, sip warm milk with a pinch of nutmeg.
📓3 min
Three lines
Each evening, write: what I felt, what I'm grateful for, what I'll release. Worries shrink on paper.
🫖10 min
Tulsi tea
A warm cup of tulsi or chamomile tea, sipped slowly without the phone. The pause is the medicine.
🤝10 min
Call someone kind
Loneliness magnifies stress. A short call to a friend or elder, even just to say hello, softens the day.
🛌20 min
Yoga Nidra
Lie in Shavasana, follow a guided body scan. Twenty minutes equals two hours of deep rest.
🙏5 min
Chant
Repeat one mantra below — out loud or in the heart — eleven times. Sound becomes silence.
Step four
Six mantras for daily peace.
Sound is breath made visible. Chant aloud, whisper, or repeat in the heart.
ॐ
Om
MeaningThe seed sound of the universe
How to useChant 3 or 11 times at the start of practice. Long, full breath.
ॐ शान्तिः शान्तिः शान्तिः
Om Shanti Shanti Shanti
MeaningPeace in body, peace in mind, peace in spirit
How to useClose every session with this — once for self, once for loved ones, once for all beings.
ॐ नमः शिवाय
Om Namah Shivaya
MeaningI bow to the inner truth
How to useSteady, grounding. Lovely during morning walk or while waiting.
लोकाः समस्ताः सुखिनो भवन्तु
Lokah Samastah Sukhino Bhavantu
MeaningMay all beings everywhere be happy and free
How to useA heart-opening mantra; chant after meditation to extend goodwill outward.
ॐ भूर्भुवः स्वः ...
Gayatri Mantra
MeaningMay the divine light awaken our intellect
How to useSunrise practice. 3, 11, 21 or 108 repetitions for clarity and courage.
सो ऽहम्
So-Hum
MeaningI am that — that I am
How to useA breath mantra. Inhale 'So', exhale 'Hum'. Use during silent meditation.
🪷 End each chant with three rounds of Om Shanti Shanti Shanti — peace within, peace around, peace for all.