deedima santanyo shining

[Map Rousch]

There are many ways of carrying out Nitnem, including while travelling. Sikhism does not officially mandate how you should carry out prayers in great detail. This is because the content of the prayers is more significant than how they are delivered.

The following guidelines include best practises for performing Nitnem, which is a method or approach that has been widely acknowledged as preferable because it generates better outcomes than other methods.

The word 'Nit' means always or everyday, 'Nem' means practice or routine. So, the term 'Nitnem' literally means 'daily routine'. The word 'Nem' also stands for 'Naam' or the sacred word that exists in the form of Gurbani.

Nitnem are prayers, and prayers are the means by which we communicate with God. Prayer establishes a connection between us and God. The greatest achievement you can achieve is to talk and connect with God. Are you able to communicate with and connect with God? Yes, Sikhs believe that you can communicate with, meet, and connect with God while you are still living. How? By way of Gurbani (the written words of the Sikh Gurus).

God wants to build a stronger bond with you. You must, however, make an effort to develop your own unique relationship with God. For your relationship with God to grow, you must communicate with God via prayer. Incorporate God into every aspect of your life, including every decision and activity. In that sense, you should pray without ceasing and remain in constant contact with God.

We need prayers to focus completely on God. If we make God worthy of our time and attention, God will us worthy of its time and attention. Nitnem allows us time with God to develop spiritually. As stated in the Sikh Rehat Maryada, Nitnem is mandatory for every Amritdhari Sikh and must be read by all (Sikh Code of Conduct). A Sikh must always remember God, and Nitnem is one way to do so. According to the Guru Granth Sahib;

The purpose of Nitnem is not a religious mandate which must be completed in order to earn brownie-points with God, or to bring good luck on yourself, or to prevent the accumulation of negative karma. In other words, Nitnem is not performed with the intention of receiving a divine reward or avoiding divine punishment. Instead, Nitnem is a conversation with the Guru intended to keep the Sikh aligned along the path of the saints.

All of this is extremely evident if we consider the lay-out of Gurbani. Take Japji Sahib (the first Gurbani a Sikh is to recite in the day) as an example. This compilation is in question-and-answer format. In the very first Pauri (stanza) the Guru poses the following questions for the Sikh to consider: "How can one become truthful? How can the veil of falsehood be torn away?". The next line provides the answer: "Walk in alignment with the hukam, O Nanak, it has been written along with you.1"

As you go through the Japji Sahib you find the Guru presents more questions for the Sikh to consider concerning the correct manner of living, what life is really all about and the nature of the divine, all followed up with answers to these most deepest of human inquiries. Other Banis have the Guru aiding the Sikh in re-calibrating their minds to effectively meet the challenges associated with traversing the 'path of the saints'. In some compositions, the Gurus simply take the Sikh on a journey where they demonstrate their own travels along this path and share their own joy at merging with the supreme oneness that permeates every aspect of our existence.

To view the recitation of Gurbani as a mere ritual which must be completed in order to obtain favors from God or to avoid God's wrath not only contradicts the spirit of Sikhi, but does a huge disservice to the writing of the Gurus by going completely against its intended purpose. Far from being a chore needing to be gotten out of the way, Nitnem is a deeply intimate conversation between Guru and Sikh where the former asks the Sikh to consider what he or she is really searching for in their life, how that endless peace of being united (Sanjog) with Waheguru can be achieved and how the Gurus themselves felt upon merging with the One.

Sri Guru Granth Sahib Ji teaches us that "The word, the bani is guru, and guru is the bani. Within the bani, the ambrosial nectar is contained." There is no difference between the Gurus and the Gurbani of the Sri Guru Granth Sahib Ji.

The essence of the ten individuals from Guru Nanak Sahib to Gobind Singh is contained within the priceless writing they left behind for all of humanity. And so, when you are going through Japji Sahib you are not just reading a mystical compilation written hundreds of years ago; you are having a heart-to-heart, face-to-face conversation with Guru Nanak himself.

When reading Anand Sahib you are coming face to face with Guru Amar Das Ji himself, who holds the Sikh's hand and takes them on a journey where he describes the inexplicable joy he felt upon experiencing Waheguru for himself.

In Chaupai Sahib we meet Guru Gobind Singh Ji, who sacrificed his family for the panth. Guru Gobind Singh Ji embraces the Sikh, shows them how to draw upon an endless source of strength (Waheguru) and the path to overcoming all of life's hardships, the same source he drew upon and the same path he walked when he gave up his entire lineage because he loved his Sikhs to the same extent as his own biological family.

A fruitful conversation only takes place if both parties can sufficiently understand one another. Rather than make yourself read or listen to something you do not comprehend it may be a better idea to focus on Banis individually and learn them one-by-one before moving onto the next. You may decide that you wish to start with Japji Sahib because it is the first compilation in Guru Granth Sahib and is the first Bani a Sikh is supposed to recite upon rising in the morning. Perhaps you wish to start with the shortest Bani (Sohila Sahib) because you can learn it relatively quickly and develop the confidence and motivation to tackle something more challenging afterwards. Or maybe you choose something else altogether because the Bani in particular really appeals to you and you would love to be able to read it with ease.

Whichever one you decide to begin with, please remember there is nothing wrong with learning Banis in this manner as opposed to grappling with them all at once. Rather, it will help prevent you from becoming burned out and ensure that when you engage with Nitnem you are able to do what was intended all along: have a personal conversation with the Guru where he takes you on a journey to answer the deepest questions of life along with demonstrating what is possible when one walks along the path of the saints.

The mind-body connection implies that our ideas, feelings, beliefs, and attitudes can have an impact on our bodily functioning, either positively or negatively. To put it another way, our minds have the ability to influence how healthy our bodies are. On the other hand, our physical actions (such as what we eat, how much we exercise, and even our posture) can have an impact on our mental state (again positively or negatively). As a result, our thoughts and bodies have a complex interaction.

Poor physical health can lead to an increased risk of developing mental health problems. Similarly, poor mental health can negatively impact on physical health, leading to an increased risk of some conditions. Likewise, we require a balance between the body and the mind for getting the most out of our Nitnem.

In order to get the most from your Nitnem it is important to pay attention to your physical condition, to have a good posture and have shud ucharan (pure pronunciation) of Gurbani. The body's role is to support the mind and make it easier to carry out Nitnem.

A person who has good physical health is likely to have bodily functions and processes working at their peak. Having good physical health is not only due to an absence of disease. Regular exercise, balanced nutrition, and adequate rest all contribute to good health.

For Nitnem and as a Sikh in general, it is important that you have the best physical condition possible. Your physical condition should allow you to sit comfortably on the floor for 1-2 hours. Sitting correctly requires muscular endurance and strength without fatigue. A poor physical condition can be the cause of poor posture and a loss of focus.

Staying healthy physically can help your mind focus better and promotes a positive attitude. Try to eat a well-balanced diet. Take regular exercise if you can. Allow yourself enough time for sleep and rest, but try not to worry if you are not sleeping well. Having a regular bedtime, and allowing yourself time to wind down before bed, can help.

When you get a chance to relax, such as having a bath, sitting in the sun, listening to kirtan or praying, you may notice changes in your emotional state such as feeling less tense and more at ease. There are also changes that happen in your body such as your heart beating slower, your breathing slowing down and you blood pressure going down.

Posture is how you hold your body. How you carry yourself can have a huge impact on your health. Bad posture can lead to upper body aches and pains, as well as a poorly functioning nervous system. Slouching, slumping, and other types of poor posture can cause muscle tension, as well as back pain, joint pain, and reduced circulation. Poor posture can even lead to breathing issues and fatigue.

Good posture involves training your body to stand, walk, sit, and lie in positions where the least strain is placed on supporting muscles and ligaments during movement or weight-bearing activities. There are legitimate health reasons why you were told by your parents and teachers to 'sit up straight' and 'stand up straight.' These include a strengthened spine and upper back, improved circulation and toned abdominal organs.

For Nitnem, it is important to learn to sit properly with good posture. This means sitting upright on the floor with a straight back (shoulders pulled back) and crossed legs. You can move when necessary to improve blood circulation, but you should not fidget constantly. Learning to sit properly takes time and effort; you'll need to strengthen your upper and lower back muscles, as well as your shoulder muscles.

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