The Ultimate Health Challenge

All about body - Day1 to Day 14

NAME:___________________________
7 life transforming habits to reach our ultimate health

Habit 1 Habit 2
Keep a clean Eat living wholesome
body within plant based foods

öNO packed foods,

öHave dinner
boxed, tinned
èNO Re ned foods,
before 7.00pm
white sugar-maida-rice
èNO Animal foods,
Dairy-meet-milk- sh etc
O T ES
N
7 life transforming habits to reach our ultimate health

Habit 3 Habit 4
Sleep like a baby Celebrate movement

öSwitch to low
öExercise everyday.
stimulation activities
before sleep
Dont break the chain
öWake up in the èIncorporate air and
victory hour sunlight into
your movement
O T ES
N
7 life transforming habits to reach our ultimate health

Habit 5 Habit 6
Invest in Live with a purpose
your Relationship with jumping out
of bed for

öLet go off the unresolved öSpend time living

relationship your purpose
öSeek rst to understand öYour purpose is a
before being understood combination of your
Swadharma and service
O T ES
N
7 life transforming habits to reach our ultimate health

Habit 7
Live in the mode of
Surrender

öSee God's hand in all

situation of life
öTake out time each day
to say your prayer
O T ES
N
21 days ultimate health challenge

1 A clean desk and health journal

2 Have dinner before 7.00pm

3 Start morning with Juices

4 No dead foods,

5 Ditch the 3 whites

6 Stop dairy/animal products

7 Conscious brands

8 Create your own meal plan

9 How to sustain

10 Deep sleep- Be an early riser

11 Be an early riser

12 Celebrate Movements

13 Balancing the 5 Elements

14 Revision

15 Let go off emotional baggages

16 Language of listening

17 Purpose-to get up in the morning

18 Swadhara + Service

19 Surrender yourself

20 Create Satvic life activity

21
My Ultimate Health
 However these habits are based on
4 aspects of our health

Body
(Physical body)
Mind
(mental
well-being)

Heart
(Emotions,
relationships)

Soul
(our spiritual
practice)
Our ultimate health score based on 12 factors (Giving score from 0 to 4)
0 Never 1 Some 2 times 3 Always 4

01. Do my bowels get cleared in morning without any force or external support?

02. Do I have ideal weight?

03. Do i have clear skin, no acne/ skin problems?

04. Do I feel highly energetic throughout the day?

05. Do i experience a strong sense of hunger 1-2 times day?

06. Do I experience deep sleep at night?

07. Do I experience any pain in any part of my body?

08. If I feel general sense of joy & nd myself smiling, laughing at many occasions.

09. Do I wake up every morning with excitement?

10. If I am able to easily let go of the unpleasant things happening to me.

11. Is my mind stable, if I respond to situations & people or react?

12. Do I have genuine love in my relationships or is super cial-do I feel envy/jealous/talk behind
 0-24 is-Low health ,
05. Tummy hunger - mind hunger
healthy food is ok tasty food 25-36 is- Average health
good health bad health
37-44 is - Great Health &
good digestion bad digestion
45-48 is- Ultimate health

0 - 2 4 So if we
L o whave ultimate health, means we have

1. Calm mind 7. No pain in the body

Low health
2. Ideal Weight 8. Joy & laughter
3. Radiant Skin 9. Excitement for each day
4. Tons of energy Ultimate
10. Ability to let go easily
5. Deep sleep 11. calm mind even in chaos
6. Strong Hunger 12. Genuine love in relationships
MY GOALS - I CHOOSE TO REACH
MY NOTES
STORY 3 STATUES
3 CHOICES

TO LISTEN TO LISTEN & SPEAK TO LISTEN & SPEAK & APPLY

(sessions were good (make it a part of our life)
but no application)
 HOW TO INITIALIZE?
1. Make notes of each session
2. Have a clean dedicated desk
3. Be alert
4. Sit in good posture
5.Complete the daily challenge

60% 40%
How to get 100% from this workshop?

Aending
the session
Completing the
daily challenge
 Challenge for the day
1 A cluer free desk
2 Maintain The Ultimate Health
Challenge Journal

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health
KEEP A CLEAN BODY WITHIN
How often we clean our body,
home, car etc?
AND OUR BODIES FROM WITHIN?

Road map-
1 Do you have toxins inside?
2 Best cleaner
3 A powerful habit for daily cleansing
4 The daily challenge
 TOXINS-
SIGNS THAT BODY IS DIRTY FROM WITHIN-

Laziness Bad breath

Feels heavy Constipation
Lethargic Often falling ill
Skin problems Chronic life style disease
Smelly Sweat (diabetes, cancer,
slip disc etc)
 6 WAYS
TOXINS ENTER OUR BODY
1 WRONG FOOD 2 OVER EATING
Unnatural, fried, Filling stomach to
oily, very spicy, much, over loaded
packed food, ( more waste - clogs
Tinned food inside & roens)
3 LACK OF MOVEMENT 4 NEGETIVE THOUGHTS

Sit all day, no Worried, Stressed,

movement, no over thinking( body
exercise, energy is wasted in
disgestive juice stress
not working management and no
properly energy left for
digestion)
5 PESTICIDE 6 POLLUTION
WE CANT HELP WE CANT HELP
All these creates
TRAFFIC JAM
inside our body
 UNDER OUT OF
MY CONTROL MY CONTROL

FOOD INEVITABLE
MOVEMENT PESTICIDE
THOUGHTS POLLUTION

GIVE A REGULAR CLEANSE EVERYDAY

shower - shower -
externally internally as well
 HOW TO REMOVE TOXINS
BEST TOXIN CLEANER - PRANA SHAKTI
(Prana, Ra, Chi)
WORLD'S BEST DR. INSIDE OUR BODY

She heals, Repairs,

Sheilds, Cleans, Protects
GIVE PRANSHAKTI IT'S REQ. TIME TO DO IT'S WORK
 SUN AT PEAK = DIGESTION AT PEAK
DAILY CLEEANSING
EAT DINNER BY 7.00PM

IN OFF IF YOU WORK 24/7

WITHOUT A BREAK WHAT HAPPENS?
crashed, tired, completely exhausted, frustrated....

Do not do the same with your stomach...

If 7pm dinner= 6 hrs per day cleansing time
= 42hrs per weak cleansing time
= 168 hrs per month cleansing time
= 2000 hrs per yearcleansing time
=
A GREAT GIFT TO THE BODY=A HAPPY BODY= A HEALTHY BODY
 BENEFITS OF GIVING
THE BODY EXTRA CLEANING HOURS
Skin clears up
Old stubbourn fat is lost
Wrinkles began to diaasppear
Diseases began to reverse
Immunity becomes strong
Organs get a well deserved break
More energy in the morning
Energetic days
Increased mental clarity
Deeper sleep at night
Body gets the desired rest
 MANAGE-
If dinner at 7.00pm is not possible some time
then take a light and easy to digest dinner

SOUP & STEAMED VEG

LIGHT
FOOD

DINNER BY 7.00 PM

HEAVY FOOD- Roti sabji, Daal chawal, Rajma rice,

Punjabi sabji paratha, etc

HIGHWAY JAM- SCOOTER PASSES OFF EASILY

same in digestive system- soups,
salads juices passes quickly
grains/legumes/pulses need a whole lot of time
to digest
MY NOTES
 Challenge for the day

Eat early dinner and

post your video/pic with clock on fb

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

3
START MORNING WITH JUICES
 Stick to a Habit 05
ROAD MAP
Quiz 04

Make Juices 03

Best Juices
as per your 02
body type

What is special
about Juices
01
 2 TYPES OF JUICES
Detox Juices

&
Nourishing Juices
 ASH GOURD JUICE
DETOX JUICES
COOLING

DETOXIFIES

RICH IN NUTRIENTS

INCREASES ENERGY LEVELS

PROMOTES WEIGHT LOSS

 DETOX JUICE DETOX JUICE

BOTTLE GOURD JUICE

COCONUT WATER
NOURISHING JUICES NOURISHING JUICES
ABC JUICE GREEN JUICE
APPLE CUCUMBER, LEMON
BEET ROOT SPINACH
CARROT MINT, APPLE
NOURISHING JUICES NOURISHING JUICES

CELERY JUICE WATERMELON

CELERY, APPLE, LEMON
PINEAPPLE

MOSAMBI

POMEGRANATE

AND MUCH MORE...

 RECOMMENDED JUICES

Detox Juices Nourishing Juices

LOOSE WEIGHT GAIN WEIGHT

SEDENTARY LIFE ACTIVE LIFE

CHRONICLE DISEASES FOR NOURISHMENT

Note: Detox juices also have nourishing properties and vice-versa

 JUICE LAWS
SQUISH, DONT GULP YOUR JUICES
Best sit and drink peacefully

HAVE JUICES ON EMPTY STOMACH

Best before breakfast gv a gap of 1-2 hrs

CONSUME JUICES FRESH WITHIN 10 MINS OF JUICING

While travelling opt for fresh juice without sugar & salt

MAKE USE OF LEFTOVER

Garden manure/chapati/sabji/chutney/face scrub etc
 HABIT STACKING
Identify a current habit you already do
each day & then stack your new habbit of JUICING on top
MY NOTES
 Challenge for the day
Take a pic/video showing your habit stack
in one hand and your satvik juice
ingredient in the other and post till 6.00pm

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

4
 HABIT 2- B:
EAT FOOD THATS LIVING, WHOLE SOME & PLANT BASE

Something that is grown or obtained from nature

Take 100% responsibility of

what you put in your body
ROAD MAP
ALL ABOUT TAKING IN

1 What is
living food?

3 truths about
2
packaged food

Red-Green-
3
yellow list

Practical
4
swaps

Redesign
5 environment
1st Road map
LIVING FOOD
That Food
which has
life-Prana
can give life
If an Apple is burried -
Apple plant grows

If Chips burried - does'nt grow as no life in it- DEAD FOOD

LIVING FOOD DEAD FOOD

Are original, in natural form Total opp.of living food is dead food
Nuts Affect our mind-body-thoughts
Fruits, Hv more chemicals than u think
Veggies, Are loaded with salt-sugar-fat
Grains, Highly dead, Often synthetic
Beans, Packets, Tins, Frozen, Wrappers
Leggumes, Ultra processed, Ready to eat
Millets, Salt, Sauses
Pulses, Chips, Namkeen
Sprouts, Biscuits, Corn akes
Coconut etc Maggie etc
3 MARKERS TO CHK FOR LIVING FOOD:

Farm - to you -
yes its a living food

Factory - to you -
no its a dead food

Food that eventually

rots is living food
Eg. fruits, veg.
Only that which has
life rots- biscuits
does'nt rot

Living food does'nt

need any commercial
TV commercials are
loaded with all dead
food - processed food
 2nd Road map
TRUTHS about
packaged foods

ö All packaged foods are dead foods

ö Dead foods affect out body and mind
ö All packaged foods are not foods they are
products
ö They have more chemicals
ö They are fully loaded with sugar-salt & fats
ö They may cost as low as 10RS but they cost
you much high later - your HEALTH

Eat food and

not food like products
Eat food within 3 hrs of cooking
Left over food in fridge -
stale - invites cancer
 3rd road map
Look for the ingredients list no maer how small!
If you cant read or spell or if you ...
Dont understand the ingredient means Dont buy
Read ingredients before eating/buying
RED LISTED YELLOW LISTED GREEN LISTED
ITEMS ITEMS ITEMS
Nasty Clean The product
ingredients Ingredients itself
Highly Minimal Natural
processed processed ingredients
Never No processed
consume Packed Nuts
Unknown products Is in raw form
are present Packed Dates

Cookies Peanut buer Brown rice

Salted crackers Almond cookies pulses

Instant
food packets legumes

Bhujia dates etc

Can consume
SAY A BIG NO! Can consume
occasionally
 Swaps-Switch
th
4 Road map DONT REMOVE-REPLACE
FROM HERE TO HERE
Roasted Makhana
Namkeen readymade Home made popcorn
Sev-Bhujia, Chivda Roasted nuts

Cacao powder chocolates

Chocolates smoothie bowls
Home medae energy bars
Home made nuies

Biscuits Chiki, home made

cookies/biscuits, fruits

Soda aerrated/soft drinks Coconut water, fresh juices,

lemon water,

Home made sauses, mayo,

Packed sauses, Mayo, dips soaked cashew dips,
other home made dips
MY NOTES
 Challenge for the day
Take a photo of puing all the dead food
from your kitchen either in dustbin or in a
clearly labelled dead food cabinet and post

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

5
ROAD MAP What is
WHOLESOME FOOD
01

Identify 1ST
VILLIAN 02
in your kitchen
Identify 2nd
VILLIAN 03
in your kitchen
Identify 3rd
VILLIAN 04
in your kitchen
WHOLESOME REFINED
FOODS FOODS
Food that is in its
purest form and nothing
has been extracted from it is
WHOLESOME FOOD

CHOOSE
WISELY

aX
 ST
1 VILLIAN
WHITE
SUGAR
TYPES OF SUGAR
 TYPES OF SUGAR

SUGAR -OSE SYRUP -OL

Beet sugar Fructose Golden syrup Ethyl maltol

Buered sugar Glucose High fructose corn syrup Erythritol

Caster sugar Dextrose Malt syrup Maltitol

Molasses
Golden sugar Maltose Mannitol
Oat syrup
Invert sugar Sorbitol
Rice bran syrup
Organic raw sugar Xylitol
Rice syrup
Confectioner's sugar
 How to read Ingredients
-Read 1st ingre. on the list. It should be the main ingre. itself and
not sugar or something else
-Even 1st ingre. is unknown , unreadable, thats X do not buy
-DOUBT MEANS DON'T
-CHK HIDDEN SUGAR IN SUGAR FREE AS WELL
-Read namkeens-largely ref carb. It 50%is oil & quality is very low
as same oil is used multi times
- Brown sugar- White sugar +Molases -X
-Brown bread is 90% wheat+food colour
 1. Sugar causes glucose levels to spike and plummet.
2. Sugar increases the risk of obesity, diabetes,
and heart disease.
3. Your immune function can be affected by sugar.
4. A high-sugar diet can lead to chromium de ciency.
5. Sugar accelerates aging.
6. Sugar causes tooth decay.
7. Sugar can cause gum disease, which can lead to
heart disease.
8. Sugar affects cognition in children.
9. Sugar increases stress.

DISADVANTAGE OF SUGAR
10. Sugar takes the place of important nutrients.
 HIGHLY
WORST SUGAR
SAY NO SAY NO

White sugar Khaand

Brown sugar Mishri

HIDDEN BROTHERS & SISTERS
Molasis OF SUGAR THAT WE HAVE

Sugar free HIDDING SUGAR IN OUR DIET

Comercial honey

White stevia powder

Powdered sugar
 MINIMAL
REFINED BEST

Jaggery Dates

liquid Jaggery Fig

HIDDEN BROTHERS & SISTERS
Coconut nector OF SUGAR THAT WE HAVE
Raisins

Organic jaggery

Green stevia leaves

 ND
2 VILLIAN

MAIDA
During the re ning processes,
the wheat our is stripped of precious bre, B Vitamins and Iron.
People regularly consuming MAIDA or White Flour increase their risk for...

WEIGHT GAIN,
OBESITY,
TYPE 2 DIABETES,
INSULIN RESISTANCE
ELEVATED CHOLESTEROL
AND much more
You could be consuming white our without actually knowing
that these processed foods are made out of Maida.
Did you know that the following foods contain white our?

Pizza & Pasta

Nans & Rotis
Cakes & Cookies
Bread
Burger Buns
Samosa ALL
Noodles
Doughnut
MAIDA!
HIGHLY REFINED WHOLESOME
Suji, Sabudana,
Corn starch,
Maida

Ragi, Bajra, Jowar,

Whole wheat our:
 RD
3 VILLIAN
WHITE
RICE
 HULL
PADDY RICE BRAN

WHITE
RICE
BROWN RICE RICE
GERM

WHITE RICE
NO
NUTRIENT
 EATING WHITE RICE LEADS TO...
1. Less ber means greater risk of constipation.
2. High glycemic index means increased blood sugar.
3. Simple carbs in white rice can lead to obesity.
4. White rice is highly-processed, leading to NO
calories.
5. Viscous starch can lead to discomfort
and indigestion.
6. White rice can increase your risk of metabolic
syndrome.
7. Possible high levels of arsenic in white rice can
lead to cancer and heart disease.
8. White rice is low in protein.
HIGHLY REFINED WHOLESOME
WHITE RICE BROWN RICE, RED RICE
BLACK RICE, UNPOLISHED RICE
MY NOTES
 Conscious brand with good food products
Whole truth food
Megha bharat
Satopradhan
24 Mantra
well be organic
Patanjali
Isha
Happilo
Two brothers
Kimaye fruits(microgreen)
Plantvita.in(soya milk)
Satvic moments

Workshops-
Satvic moments
Natural life style-(Acharya Mohan Gupta Moment)
Vipasana
Isha
Natural health and healing
Conscious brand with good food products
 Challenge for the day
Take a pic/video puing all the dead food
from the kitchen either in the dustbin
or in a clearly labelled dead food cabinet

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

6
Habit 2 _
Eat living, wholesome & Plant base food

Road map-
Is milk good
for you? Practical
solutions

I want
Meat to live!

Egg
 Road map- 1
Is milk good for you?

All nasty ingredients like- Detergent, Caustic

soda, White paint, Re ned oil etc are added in the
making of milk which leaves us behind with....

te rious/Weigh
ar t gain/Diabetes/P
Cancer/G

CO
DS etc

Milk has gone from AMRIT to ADULTERATED

We have started treating cow from
MOTHER TO MACHINE

Only
for this?
A leer to MAYA(cow)
 Parameter to Dairy cow:

1. Is the cow cared and loved for...

2. Is the cow allowed to roam on open elds everyday?
3. Is the calf allowed to drink the milk rst?
Most of all industrial products are based on cruelty

Swap & Switch on

Nut milk
Peanut milk
Animal Milk to...
Coconut Milk
Almond milk
Cashew milk
 RECIPE

Coconut Milk
1 cup coconut chopped+2 cup water
Blend nely-sieve in a nut milk bag- READY
Almond Milk
½ cup soaked and peeled almonds +2 cup water
Blend nely-sieve in a nut milk bag- READY
Use leftovers of milk in sweets, cakes,
sabji, chaoati, soups, icecreams etc...
Recipies from plant base milk-
Smoothie bowls
Curries
Kheer
Chaas
Satvik coffee
Icecreams
and much more...
Soy milk Oat milk Rice milk Quinoa milk
 MEAT
Eating meet gives negetive impact on mind and body

ANIMALS:
Carnivorous Herbivorous & Humans
Teeth-Sharp & pointed teeth Flat teeth
can tear meat chew plants & veggies

Nails- Sharp & big nails Flat nails & long ngers to hold
can tear meat

Vision- Night vision for hunting Cant see at night

Intestine- Intestine-
Short intestine = Long intestine =
9 times body length so such
3 times body length so food
food doesnt pass easily and
passes easily and is
doesnt digest and rots
digested easily
in the Intestine

May be meant to eat Meat De nately human system is

not meant to eat meat

Let us not make our

stomach a graveyard for dead animals
 HEY!

HERE I COME!

Wow! what a beautiful world to live in!!!

BUT WHAT'S NEXT?????

 IT PAINS!

IT HURTS!
KILLING ME

WHY? SERIOUSLY?

BUT WHY ME?????

HAVE MERCY BE KIND
PITTY
BE HUMAN
HAVE COMPASSION

PLEASE NO!PLEASE
NO! NO!PLEASE NO!PLEASE NO!
PLEASE NO!PLEASE
NO! NO!PLEASE NO!PLEASE NO!
PLEASE NO!PLEASE
NO! NO!PLEASE NO!PLEASE NO!
 Watch Documentary
on you tube-

Game changers
Deadly Dairy
Global junk food
Cowspiracy
Hungry for change
Fat sick and nearly dead
What the Health
Forks over
Knives
Minimalise food
 READ

Few books to Read

Nature Healer- Satvic
Secret of wellness
How not to die
Atomic habits
amoJmo go ~Mmo
 O¡gm AÝZ
d¡gm _Z
Food is not just food
Food is consciousness
Food is energy
MY NOTES
 Challenge for the day

Make Almond or coconut milk at

home nd use it in a recipe

Yes I Did It!

Write about it or
stick a pic about it
 MY PLEDGE

NO maer what happens , what difficulty I face in

giving up milk/dairy products will all be less than the
cow facing all the pain to give those products so...
I PLEDGE
No maer how much I miss my Dairy products,
the cow is going to miss its calf more than me, each
day in pain....

Name-________________________

So i quit all
Dairy products
from today!
My Ultimate Health

7
 STORY-The lile birdie
MORAL_ My name will be wrien in the list
of once who tried to save the jungle
I DID MY BEST
My Ultimate Health

8
 Road map

1 2 3
Create Bringing How to follow
habits living
meal plans Clarity in a family

1. Create a meal plan:

How does Pranshakti digest the food
that you take in? and how long?

More the water

in your food,
the easier it is for
Pranshakti and your
digestive system
to digest
Also depends on individual stress level, Age, Life style,
Digestion power, Health conditions etc

Fruits/Juices/Watery- 3 hrs
Veggies - 6 hrs

Grains - 9 hrs
 CHOOSE YOUR PLAN

LIFE STYLE PLAN ACTIVE PLAN

Tendency to gain weight Tendency to loose weight

Sedentary life Activelife

1hr or less excercise Intense workout/exercise

Want to maintain weight Want to maintain/

gain weight
 LIFE STYLE PLAN- 4 meals a day

Morning Breakfast Lunch Dinner

Veggie meal
Juices Fruit meal Grain Meal No grains!
Fruit+ Salad with
Ashgourd Nuts soaked Roti sabji nuts/seeds/
for 6 hrs sprouts
Smoothie Soup made
Green juice (fruit+Date+ Rice Sabji from veggies
Almond milk) and
Soaked cocout milk
Coconut water almond/walnut Pulse meal

Sauted veggies
Papaya/ (chickpea/Lentil/ (steamed-
stirred)

Banana/ rajma/dal/

Watermelon/ Chana/Masoor/

Pineapple etc Khichdi etc

with veggies)
 ACTIVE PLAN -4 meals a day

Morning Breakfast Lunch Dinner

Veggie meal
Juices Fruit meal Grain Meal Grain meal
Fruit+
Quinoa with
ABC juice Nuts soaked Roti sabji veggies
for 6 hrs
Smoothie
Fresh (fruit+Date+ Rice Sabji Roti sabji
Almond milk)
Soaked
Pulse meal Millet sabji
almond/walnut

Papaya/ (chickpea/Lentil/

Banana/ rajma/dal/

Watermelon/ Chana/Masoor/

Pineapple etc Khichdi etc

with veggies)
 My ___________ Meal
Morning Breakfast Lunch Dinner
Juice
 MID BREAK SNACK
NO NEED TO REJECT/REMOVE
JUST REPLACE

Makhana
Dates
Ladoo
Chana-Sing
Home made corn akes

Mamra Cookies
Roasted chivda Roasted seeds
Soup sticks
Coconut akes
Fruits
Energy bar
Coconut ladoo
Chocolate moose
Chaas
Green tea
Soaked nuts
Makhana chivda
Road map 2
Bringing
Clarity

PROTEIN- NEEDED HIGH

Active life style
Building rate & growth high,
Intense work out
Athelete, kids, Pregnant ladies
Protein can gain from Lentils, dals,Sprouts, Peas etc

PROTEIN- NEEDED LOW

Sedentary lifestyle
more over siing
1 or less hr work out
Protein can gain from coconut, nuts, grains, seeds

ACCESS PROTEIN CAN HARM THE BODY

 CALCIUM
We get from Soil - Its minerals,
Plant based foods, Nut based milk
Anything from the earth has calcium!
Eg Veggies, Seeds
More calcium- Spinach, Sesame, Orange, Chickpea, Dried g,
Brocolli, Curry leaves, Cumin seeds etc

B12
All root vegetables
 CURD
Peanut curd, Coconut curd,Soya curd

GHEE
Remove ghee -
its not needed as we use coconut we get healthy fats

COCONUT MILK -
No boiling should be done, do not cook If
done so will turn into saturated fats -
leads to cholestrol. Always add from top with ame
off on hot meal and close and cpver for few minutes.

GUILT-
Guilt of not being able to do all lot of them ...
No problem start gradually - slow and steady
Guilt is a toxic emotion for health...
So be patient, Stay calm, Changes will take time,
Mistakes are OK! But keep walking on
Satvic Style style gradually your taste bud will change
 How to follow the habbit in a family-
3 Road map-

Gain knowledge- Communicate-Practice

Communicate your WHY - WHAT Properly

Make satvik recipes for all
Inspire all never enforce
Register for next UHC
MY NOTES
 Challenge for the day
Make a meal plan for yourself and
stick it on the Fridge or else anywhere
in your kitchen where it is visible

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

9
 Road map
How to sustain this
1
Family life

2
Cravings

3
Going out to eat

4
Social life
Do not control your
cravings or desires
 5 Senses

5 Senses run after different Pleasures

Pleasures controlled by MIND
Mind is controlled by Intellect
Keep awake your Intellect by
Intake of CONSISTENT KNOWLEDGE keeps intellect awake
5 Senses run after different Pleasures
Touch - Pleasure- Lazy in bed
Taste - Gossiping-Tasty food cravings
Smell - Good smell
Sight - Binge into movie late night
Hear - Hearing gossip
Remenber Dont
REJECT/REMOVE
instead REPLACE!
Make lifestyle fun for you
If yoy indulge once a while - be mindful atleast
Ice cream, Pizza, Ladoo,
Namkeen, Chocolate, Drinks, Kheer, cakes
all can be made Sugar/Maida/oil free at home
 Going out to eat

Pick 3 restaurants yourself which

has plant base beer food in your area

To choose the best menu from whatever is available

Create your own menu- Make the waiter your friend
If nothing is possible try to order some stri vegetables with plain rice and
soup-salad ( Make a request - Less oil)
Sabji Chaat Salad Bread Soup South
Indian
 Social life
Family and Friends -The power of
association is tremendous- SANGH

All depends on with whom you associate with?

Rain drop falls on river - is worth drinking
Falling on leaf is dew
Falling on puddle is dirty
and falling on an oyster becomes -Pearl
The drop is same only depends upon with
whom it associate with.
So nd your Satvic tribe
POTLUCK
 Challenge for the day
One biggest challenge I will face is cravings,
consistency and long term planning.
I plan to over come it by keeping my self enrolled
to more such programes and updating my self

Yes I Did It!

Write about it or
stick a pic about it
MY NOTES
My Ultimate Health

10
The Ultimate Health Challenge

DEEP SLEEP
 ROAD MAP
1 Calculate your sleep
2 Why is deep sleep so precious
3 A villian robbing our deep sleep
4 Over come the villian

Calculate your sleep

NEVER SOMETIMES ALWAYS THERE

1 I sleep with 5-7 mins my head touching the pillow

2 After I close my eyes I wake up in the morning

3 I rarely ever snooze my alarm, I wake up in 1 go

4 I wake up feeling fresh

5 I can be fully energetic

6 I can easily stay awake all day without afternoon nap

7 I dont need extra time to sleep on weekends

 SLEEP SCORE
0-7 8-14 15-21 22-28
Zombie Alert zone Light Deep
sleep sleep sleep sleep

Why is DEEP SLEEP necessary

Deep sleep =
In fully rested space no
energy is wasted on other
task like eating/walking/talking etc.
So all the energy is used for healing of each organ
Time for healing & Repair for Pranshakti
Deep sleep =
Recharging time for body
Connecting your Pranshakti
to its main source
Increases your ability to learn
Generation of new cells happen
Rest and repair happens
Leads to Anti agying i
 Villian robbing our deep sleep-

GADGETS

As the sun gets down the brain releases

Melatonin and we feel asleep. Using the gadget late till
night stops the secretin of Melatonin(sleep hormone).
Screens emmit blue light which sends an false msg to
brain that its not yet dark and its not the right time to
sleep. Hence the brain stays awake!

10.00pm to 2.00pm is the

highest recharging time for
Pranshakti. So 10.00 pm is
the most ideal time to sleep.
If you are awake on this time
Pranshakti misses the time
to heal, repair cells, repair
skin, degenatare cells, clean.
detox etc
 Body sleeps
but mind
stays awake
If you are going to sleep
after overloading your
mind with social media
content=Mind stays
awake so after 8 hrs of
sleep also you dont feel
energetic at night, also the mind
keeps on working, You overload with
thinking, it keeps working. The content that we see , hear is
our emotional dirt. Hear, see, read, listen- my emotional
dirt. So a lot of disease get developed as the mind is
active.
Conclusion
Disconnect by 8.00pm from devices -
Give 2 hr relaxation
Sleep by 10.00pm
=cut off= healed mind=healed body=efficient body
How energetic you wake up depends highly on
how you spend last 1 hr before sleeping
 OVER COME VILLAIN
SHIFT

High stimulation Low stimulation

activities activities
Watching tv Swap to reading-
Working at night soft books that calms
Playing Video games you down doesn’t
Loud music stimulate mind
Phone calls Family time
Chaing Learn Music
Social media scrolling Journal writing
Checking emails Yognindra(sleep based
Documentary meditation)
Watching Movies Kirtan
Net ix-Hotstar etc Prayer
 Create your own Sleep routine
Activity-
1. My ideal sleep time
2. Write your cut off time
3. Write what low stimulation activity will you do
4. Set a recuring alarm on your phone that reminds you to
get in bet at that time
MY NOTES
 Challenge for the day
Before you start winding down tonight ,
take a pic/video of what low stimulation activity
you will do from 8.00pm to 9.00pm

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

11
 HABIT 3 - SLEEP LIKE A BABY
Waking up at 5:00am

ROAD MAP

1. 5 Miracles of waking up early

2. The secret rule of waking up at 5.00am
 5 Miracle of waking up at 5 am

1 You are 2 3
Access to Get time
able to
creative Genius for self
enter the
thoughts care copment
state of ow

4 5
Develop Unlock
unconquereable the power
will power of Satva
What is the state of slow
A ow state is the mental state in which person
performing some activity is fully immersed in a feeling of
energized, focus, full involvement and enjoyment in the
process of activity. Eg. Kids involved in Cartoon- all involved
undisturbed= ow state or Pianist involved keeps on
playing= create a ow state so much focused.
5.00 am is zero distraction zone. Early morning
atmosphere supports FLOW STATE- so... Learning and
remembering things become very easily as focus and
concentration is high and we adapt new things easily. Try to
read a book, study, learn, learn a skill, meditate etc...
Wi connected to 1 device= full strength
Similarly when all are sleepy, universe energy is full available for you.
The most powerful thoughts and best ideas come at early
 Morning Afternoon Night

Highest creativity, Low creativity, Highest negative

Highest concentration, Low concentration, distraction,
Highest mental clarity, Low mental clarity, mental exhaustion,
Highest peace of mind Low peace of mind restlessness.

Satvic time- Rajsik quality Tamasik quality

Quality, of day Dominated of day Domination
Domination
 Secret rule of waking up early...
Follow the 7-8-9 rule

7.00pm Dinner

8.00pm Disconnect with technology

9.00pm Get to bed

MY NOTES
 Challenge for the day
Wake up in Brahamamuhurat tomorrow morning
& step out in your balcony/window- Mention
city & click a pic/video and post

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

12
Habit 4 Celebrate Movement
What is most dangerous
Alcohol
Cigaree
White sugar- Donut
Maida- Burger?

Chair

The whole day we are busy

moving around from
one chair to another
 Movement
Set example of a baby- a baby is always in motion
running water, Vain and waxing of moon,
Birds, Animals
Growth of a ower
Rise and set of sun
Rise and glow of stars
All that has life moves, and only that what is dead stays still

CELEBRATE MOVEMENT

Why are we
resting down in
couches and chairs?
 ROAD MAP
1. What happens when you don’t move enough?
2. Biggest myths about Movement (Media)
3. how to make movement a habit
4. Make your own movement habit

Calculate your sleep

What happens when you

sit the whole day-
Our organs begin to
rest & functioning
comes down.

A body in motion stays alive

A body without motion decomposes- lethargy
-Thyroid gland does not function well- weight gain
-Pancreas can’t generate insulin properly- Diabetes
-Stomach can’t secrete digestive juices properly- Constipation
-Heart cannot pump blood - Pressure
-Muscles start weakening- we have 700 muscles
So make Movement a part of your
day and let not your body rest around
 Facts/ Myth
1 Exercise is meant for weight loss- myth
2 It’s ok to spend the day siing as long as you want- Myth
3 You need to exercise to burn calories- Myth
4 Its is very important to be consistent then perfect- Fact

Fact 1- Exercise is not only for weight loss- Increases

Digestion, Maintain everyone needs exercise no maer
what age and health condition
Fact 2- Do small chores yourself, wherever you can you should
move
Move your body a lile bit.
Instead of lift use stairs
Instead is accelerator use stair
Instead of telling others for work stand and do it
yourself
No hotel, movie- walk outdoors, sports, cricket
Take your movement outdoors.
Fact 3- Purpose of movement is nor for burning calories,
Movement should be a celebration of what your body is
capable of and never punishment for what you ate
Dance for at least 4-5 mins- lls you with joy
Fact 4- Be consistent than perfect

Track your movement through apps

Strava- Cycle, running
Nike run club- running
Down dog - Yoga
 Make your own Movement routine
Movement should be a celebration of what your body is
capable of and never a punishment
Types of movement- I CAN DO
YOGA
SPORTS
BADMINTON
SWIMMING
JOGGING
SIMPLE WALKING
RUNNING
WEIGHT TRAINING
DANCE,
ZUMBA
CYCLE
GARBA
BUNGEE JUMPING
SKIPPING
BHANGRA
WALK 10/15 MIN AFTER MEAL
WALK WHILE U R ON A CALL
NO LIFT-STAIRS
GROCERERY SHOP- WALK
GET UP FRM CHAIR EVERY 10 MIN & STRETCH
 How to make movement a habit
With
Daily practice-

Mr. Reps Mr perfect

Consistent everyday
Focuses less of quality but
focuses more on persistence
“Doesn’t break the chain”
(No maer what)
Like us
Super enthusiastic in
all new things
In beginning but as time
goes everything vanishes
Breaks the chain”
(for simple reasons)

It’s not important to do everything with 110%, just do things

eventually with time you can do it with perfection
once you develop a habit.
If the situation is unavoidable and you have to sit- travelling,
sickness, or anything serious comes up the next day,
PROMISE YOURSELF TO NEVER MISS
YOUR MOVEMENT TWICE IN A ROW.
The next day remember the joy & do more movement with joy.
MY NOTES
 Challenge for the day
Practice a form of
movement- today you enjoy it
from the boom of your heart.

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

13
 ROAD MAP
1. The 5 elements
2. 1st element to invite to your moment
3. 2nd element to invite your movement
4. Lets move together
If you don’t nd time for exercise
then you will make time for illness

We humans are naturally aracted to nature

We are a PART of the nature and not APART from nature
Like a baby who feels love in the proximity of his mother
we too feel happy in the proximity of mother nature
 5 elements
1st Element - Earth = Pruthvi tatva- bones
2nd Element - water = blood, saliva, urine is all about water
3rd Element - Fire = Heat within your body, our body temp.
4th Element - Air = Oxygen, breathing
5th Element - Space = Akash tatva, the holloness the empty
space inside our body , the empty space
in the organs.
In this space the other 4 elements reside

SPACE

Everything in nature is made up of the

combination of these 5 elements
Balanced 5 elements = Health
Inbalance in these 5 elements = Disease
 When there’s too much of 1 element or
less of any 1 element
= Disease
Similarly in nature, if water element is less= Drought
If water is more= Flood
Air is more= Tornado
Fire if excess= Wild re/ Volcano

IMBALANCE
 Balance of all 5 elements

When 5 elements are in balance= peace, health

Completely disconnected from mother nature= illness

Juices .
Earth Fire

Wholesome plant Water rich, fruits, Taking sunlight.

water, veg soup
based food Open doors,
Rasya=1st satvic
Re ned food= windows-
food helps in alkaline
imbalance body in ayurveda fresh light

Air Space
Wearing coon Fasting, eating
& natural fabric an early dinner-
clothes & Open You allow old food
doors- windows to digest -go- past
to fresh air and make space
 EARTH ELEMENT
To invite to your movement...
How to bring EARTH element
EAT
WHOLESOME
FOOD

WATER ELEMENT
To invite to your movement...
How to bring WATER element

START YOUR
DAY WITH
JUICES
 AIR ELEMENT
To invite to your movement...
How to bring air element
Let nature be back into
your home- do not lock mother nature out
1. Work up outdoors or open up windows - allow fresh air in
Go to park, garden, beach, terrace- atleast 1-2 times a week. By
doing this you give up free oxygen to body.
2 Instead of light or synthetic clothing wear natural bre- coon.
We not only breathe from nose but also from innumerable pores of
skin.
Polyester, nylon, spandex,lycra, rayon = blocks air
It doesn’t absorb sweat and are made from chemicals- are
arti cially made in factory. To a certain extent these chemicals are
absorbed by skin.
Wear Natural Fabrics like Coon, Linen, Hemp, Bamboo Juice etc.
Remember- If clothing leaves mark on skin it is creating pressure in
muscle- no oxygen so wear loose clothing
 FIRE - ELEMENT
To invite to your movement...
How to bring FIRE element
Let nature be back into
your home- do not lock mother nature out
Sunlight is food for human body, its a biological need. Do not
survive without sunlight.
Bene t-
1. Sunlight strengthens our bones. Back pain, knee pain-any pain - No
sunlight - bones brile- looses strength. Show sunlight and check ...
2. You get free Vitamin D everyday 10-15 mins SUNBATHE.
3. Sunlight is instant mood lifter. Reduces negative thought BY
SUNBATHING. We feel happy in morning by Sun bathing- Morning half
an hour lie down and soak sunlight. Evening half n hour lie down and
soak. Sunlight +movement= Do exercise in outdoor.

Withing 2 hours of sunrise and

sunset
If sunrise is at ...
6:30am then from 6:30am to
8:30 am may be
If 7 is sunset then
5.00pm-7.00pm is right
 SPACE - ELEMENT
to invite to your movement...
How to bring SPACE element
EAT DINNER BY 7.00 PM

“Nature is the
ULTIMATE HEALER”
MY NOTES
 Challenge for the day
Practice a form of
movement- today you enjoy it
from the boom of your heart.

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

14
 REVISION-QUIZ
Its not about how many hours you sleep? Its about how
you sleep.
Do you really need a snooze buon after
7-8 hrs of sleep?
Working late hrs/or on gadgets - mind
collects a lot of content to ponder upon
hence not advisable.
Last 1 hr content that you input in your
brain plays a very important role in your
Ultimate health journey.
MY NOTES
My Ultimate Health

15
The Ultimate Health Challenge

ALL ABOUT HEART

 Let go off all the
emotional baggage that we carry

How to cleanse and nourish our emotions with others?

Road map-

1 2 3
Health & How to know Release
Relationship If I have an the
are they unresolved baggage
ever relationship?
connected?
1. Health & Relationship are they ever connected?

Suppressed emotion directly

affects physical body

An emotion in mind affects

stomach digestion

Negetive emotions life fear, frutstration

etc comes after an unresolved relation

An unresolved Relationship ties a knot

and this knot affects our health

REMEMBER-
MORE THE
KNOTS =
MORE HARDER
TO REACH
ULTIMATE
HEALTH
CHALLENGE
 Assume you have a spare room in your home where you
donot visit very often. By chance one day you visited that room,
switch on the fan and after some time you left. And you forgot
to switch off the fan!!! Now what will happen?
That fan is still ON!
With or without your willingness - awareness-
acknowledgement that fan is consuming a whole lot of energy
throughout all the days and nights till you put it off...
And it is only you who have to pay the bill for it Isn't it?
And you are still paying for it does'nt maer you have
FORGOTTEN about the fan! and are not using it any more.
How long will you be paying for it? Till you switch off the
fan!
So my dear friend - LEARN TO SWITCH OFF! no maer its
fan or an unresolved relation or an emotion!
 FAN IS ON=CONSUMING ENERGY
UNRESOLVED RELATIONSHIP=CONSUMING PRANSHAKTI

DRAINING CONTINUOUSLY YOUR ENERGY!

This leads to - Less healing power, Damage, tiredness, No
cleansing, Lesser & lesser pranshakti left for other work.
FAN IS ON=costs money
UNRESOLVED RELATIONSHIP=COSTS YOUR HEALTH

THINK!
UNRESOLVED RELATIONSHIP= carrying weight on your heart
and causes pressure on it. Also creates toxins within and
hormonal imbalances.
2. How to know If I have an unresolved relationship?

First it started with all love.....

Something Happened and.....
WE stopped talking!

CONCLUSION= Anger/Hurt/Fear/Lack/Hate...

Remember- the fan is still on!!!

Remember- the fan is still on!!!
Remember- the fan is still on!!!
Remember- the fan is still on!!!
 3. RELEASE THE BAGGAGE

First it started with all love.....

Something Happened and.....
WE stopped talking!

CONCLUSION= Anger/Hurt/Fear/Lack/Hate...

I WISH to switch off all the fans!

I WILL switchoff all the fans
I HAVE switched off all the fans
 Write names of atleast 3 people
with whom you feel have an unresolved relationship
 Challenge for the day
Write a leer/msg to the one with whom
you wnt to solve an unresolved relation or
emotion and free your self of the garbage. No
maer the other person reacts- no judgements!

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

16
The Ultimate Health Challenge

ALL ABOUT HEART

 Which is the most difficult language to learn?
English-Germany-Spanish-Sanskrit?

The language of listening

Road map-
1 2 3
What really
One golden
happens when
Quick value for
we dont
activity amazing
listen to
relationship
people?
 ?
We have been taught how to speak- read-write-but
not tought about listening

Health is not about food

But its also about how you feel

Seek rst to understand When you rst1st

1. listen- to other person
with undivided aention
2. Repeat- what they said
to them, in your own word
to be understood
1.To jump to give advice
give counsil
2.Compare their
situation to your
own or someone else’s
3. Judge them
your own way
 How often do you interupt or give advice to people
without fully listening?
Write names of atleast 3 people you do this most often with.
 Seeking rst to understand
before being understood
3 points to understand-

Useful when the emotions

1 involved are too high

Its not imp. that you agree

with them, but you
deeply understand them 2
In the short run,
it takes time, but in the long
3 run it saves time
MY NOTES
 Challenge for the day
With 1 person in your day seek rst
to understand before being understood.
Did the conversation goany differently? share

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

17
 The Ultimate Health Challenge
The1st 4 habit's were... the 4 tiers of a car
Detox - Food - Sleep - Movement
Upgrading the TIER of life
Vehicle is our body
Habit 5 was all about... Relationship
We the driver have learned how to drive the car
without thrashing into others

Habit 6
Live with a purpose with jumping out of bed for
Purpose- your reason to get up in the morning?

Banker Teacher Mother

Purpose - people Purpose - kids Purpose - children
want to give
help them invest bring up brightest kids
the child best
 Road map
1. My purpose and my health. What's the connection
2. What does this word even mean? Purpose
3. Ways to know if i am living my purpose
4. Fun activity

HOW PURPOSE IS CONNECTED TO HEALTH

You can start reversing a disease
after you start pursuing your PASSION
 Blue zone
Places where people live above the age of 100 how come?
What’s common between all of them
1. No concept of retirement
2. They are driven by purpose till their last days
3. They only have plant based diet
People living till age of 100 & aributing their health & longevity to
having a clear PURPOSE

HIPPOCRATES WELLNESS
(2 WEAKS CALIFORNIA JOIN)

The director of a medical

center talking
about the role of PASSION and
PURPOSE in healingcancer
 SWADHARMA
Its far much beer to discharge one's Prescribed duties,
even though they may be faulty, than another’s duties.
Destruction is the course of performing one's owm duty is beer than
engaging in another's duties, far to follow another's path is full of fear.

IF YOU HAVE NOTHING TO LOOK UPON...

HOW AND WHY WILL YOUR BODY HEAL?

PP
PURPOSE FULL LIFE WITH A PASSION
You can reverse a Disease after pursuing your passion
( hobby may be)
Do You Do Something In Your Week That Makes
You Excited In Life?

What is that pls write

 Your Purpose
Your purpose is a combination of 2 things
1 Inner strengths
Eg. I have natural creative in build for a particular task-
DESIGNING-MAKING ALL STUFF FOR KIDS ETC

Story

Once Nemo, a sh nds herself on ground-She nds monkeys on tree-

happy-She tries to climb - falls again and again- Unhappy!
A Sage comes and picks her up and puts her back in water - She swims
happily.
Fish are meant to swim-
Monkeys are meant to climb trees
We are meant to swim but we try to climb trees...
why? So we dnt succeed and then we doubt out capacity
Everybody is a genius but if u judge a sh by its ability to
climb a tree, it will live its whole life doubting its ability
 Is 70% of your day doing?
Are you naturally good at it or not?
Yes I am!
If no as per your strength then it will affect your health.

If you are not working on inner strength then...

1st- One day you will start geing
frustrated
nd
2 - With frustration come stress
3rd- Pranshakti starts depleting
as it is wasted in handling
the stress
th
4 - Health starts deteriorating

If the work excites you u will never

be tired after a work of 10 hrs
also!

Eg if I sit on excel I will ne tired in

10 mins and stressed
 Activity A
Check if you are following your SWADHARMA or not?
The more means you ARE following your SWADHARMA and keep it up

Put a or a - and write your score- No of No of

I feel excited to get out of bed in the

morning, looking forward to the day

I look forward to monday

morning more

My day ies by! I am easily able to get

absorbed in my duties/work easily

I am happy in whatI do. I wouldnt

change my work, for some more
money in another role

The work itself gives me joy. Even if I dnt

get appreciation, I would still be happy
 Activity B
Check if you are following your SWADHARMA or not?
The more means you ARE NOT following your SWADHARMA

Put a or a - and write your score- No of No of

I dont have anything to look forward

to in the day I just drag my self

I cant wait for

friday evenings to come

My days are long and draggy.

I keep waiting for the next break

If I'm offered a lile more money for another

work, I would happily quit what I'm currently doing

Geing appreciated for work

I do is imp. for me
 3 rd map
Activity
5 ways to know
Learn how toif live
imtaliving my purpose
life that you love
Learn howInto picbring a passion
Rate urself If most ans are yes than ur life is alligned!
Imagine that you have been granted a gift of 1 crore
how would you spend it?
If I am granted 1 crore rupees in my bank account I would...
 Activity
There can be a multiple SWADHARMA as well
Eg I love designing and travelling as well
So u can follow multiple SWADHARMA at a time...
Write down all that you like doing...
 Activity
Which of these do you enjoy?
Write each of those you resonate with
Pick top 3 or more excites you…
TICK the ones that excites u

COOKING WRITING

SINGING PAINTING

DANCING YOGA

CODING BLOGGING

ACTING VIDEO MKNG

TEACHING GARDENING

READING MEDITATION

SPEAKING POTTERY

CLEANING PHOTOGRAPHY

MANAGING PLAYING INST.

 Activity
Which of these do you enjoy?
Write each of those you resonate with
Pick top 3 or more excites you…
TICK the ones that excites u

POLITICS MUSIC

ASTROLOGY AUTOMOBILES

BEAUTY HANDICRAFTS

TRAVEL FITNESS

IT & TECH FILMS

FINANCE SPIRITUALITY

HEALING CLOTHING

STOCKS LAW
SUSTAINABILITY FOOD
WILDLIFE ENTREPRENEURSHIP
 Meditation-
Close your eyes and Recall ur all happy childhood memories
Write the FAVOURITE ones...
 THIS WAS YOUR SWADHARMA !
You didnt do with any intension or any pro t
You simply loved to do !
You can do more of it everyday try!
 Challenge for the day
Pick any 1 potential Swadharma and spend just
15 mins today doing it
Share pic/ video, what you picked up

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

18
 The Ultimate Health Challenge
1 swadharma your innate strength
+
2 service (Usefullness to others)
=
Purpose(Your reason for being)

Service is
engaging our lives in
relieving the pain of
others.
Performing
our duties for a
higher cause.
If Done for
ourselves is not
service.

How many people are bene ed by your action?

Layers of service-
1. If its only serving you then its not service
2. Can be for family members
3. it can be extended to your society
4.we can serve our nation, whole humanity, whole universe
 Road map
1. Why service
2. How can i serve others through my swadharma
3. 2 traps to avoid
4. How do i live my purpose in my busy life?
Why service?
Whats the difference?
Fast food restaurant & Fine dining restaurant

Cheap - Expensive
Self service - Food served
You pay rst and then enjoy food - You eat rst and pay later

Our life is like ne dining restaurant . In life we EAT rst and PAY
later. Eg. Parents taking care of us initially but later… nature giving us
so many things. Are we paying for it?? NO
We have alredy received the food now its our moral duty and
responsibility to GIVE BACK!
We have taken so much of oxygen since start birth have u ever
payed back? No we have taken so much of resourses for free so mow pls
pay back.
Service to others is the very PURPOSE of life.
It is the rent we Pay for Living on the planet
 Why service?

1. We spend our whole life taking. It is our Duty to pay back

2. makes us actually feel ful lled in life
3. your needs are automatically taken care of

Service to others - GIVES

Deep sense of ful lment-
Mental peace- AND
Health rise!!!

Food- nourishes our body

Service- nourishes our mind-heart and soul
 STORY
Narrate The Story In Your Own Words
Krishna - Arjun & the Beggar

ORAL
M
Let us pr
actice
and serve
others
God will t
a
care of ou ke
r needs
 How can I serve others...
Typical things we think of when we hear service
Feeding needed-Blanket’s distribution-Giving money

Think beyond that…

Combine Swadharma to service
Painter- can serve
1. Paint with intension that who sees
this feel emotional happy portrate
such which helps others.
2.Exhibition where he can contribute few
money to donate.

Musician- can serve

1. Take out 1 hr in a weak go to retire home or
orphanage and play music to uplift them or
make them happy
2. Lyrics wrier -write such phrases that bring
joy in others life.
 3 rdActivity
map
5 ways
Write for to know
few more if imt living
professionals asmy purpose
to how they can create a
ServiceIninpic
SWADHARMA
Rate urself If most ans are yes than ur life is alligned!
Accountant - can serve
1.
2.
Cook - can serve
1.
2.
Teacher - can serve
1.
2.
Banker - can serve
1.
2.
Designer - can serve
1.
2.
Software engineer - can serve
1.
2.
Doctor engineer - can serve
1.
2.
 3 rd map
Activity
5 ways to know if imt living my purpose
Is it possible for you to use your innate strengths
In pic
for the service of someone else?
Rate urself If most ans are yes than ur life is alligned!
Write how will you use
 2 traps to avoid

1 2
Considering yourself Expecting something
as the doer- in return

Eg Eg
I did this-that etc.... Expecting your name to be published
Like recognition
If appreciated for doing the good job do not let ego in Instead

Consider your self as an instrument of god-

you are just a medium through which good work is done

Eg. You are a ute,

only a mediator for good music.
What about if ute thinks...
that she is making the music-
how weird!
So we dont feel the need-
WE ARE JUST AN INSTRUMENT!
Lord is the one who is choosing
me to do things!
 STORY
Narrate The Story In Your Own Words
Student-Guru-and a begger

ORAL
M
-Pure & s
el ess
compass
-Highest ion
contribut
-Message ion
-Value of of Love
sel ess g
iving
 How do I
Choose a level where you stand?

Level-1 Level-2 Level- 3

Spend at least Spend 30 mins Spend 8-10 hrs
30 mins every everyday of day living
week practising practising your purpose
your purpose your purpose
On which Level do you stand? write and why/how?
MY NOTES
 Challenge for the day
Find time to think about what your purpose could be
Swadharma + service
What ideas come to you share them

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

19
 Habit 7
Live in the mode of surrender
ho à^w! gX¡d AmnH$m ~mbH$ ~ZHo$ ahZm h¡!
 ROAD MAP
1. See gods hand in everything
2. We have made lines blue for our life whats your?
3. Focus on efforts not results
4. Dnt impose your plan on gods plan

1. Life doesnt go as per our plan ALWAYS! hence if ...

2. You feel stressed, tensed and agitated then...
3. The stress and tension will exhausts your...
pranshakti, and as a result your...
4. Health goes for a toss.

CHECK N CHOOSE
1. Do you get stressed easily and stay in the same
state for long
2. You get stressed but come ot quickly
3. Doesnt get stressed

Surrender -
accept the things the way they are
See gods hand in everything
He will protect us to believe that is surrender
 When life doesn’t go as per your plan… if u
are Able to quickly remember that everything is
Happening as apart of a bigger plan. Then You are
unaffected by small stressors and frivolous
Things that means a greater mental peace and
greater mental health.
 But does our life live on that?
Not always There's another line green, thats GODS line!

When these 2 lines meet sometimes we feel happy. If

green line is below the line we have created we will feel sad
dissatisfaction disappointment etc. If lines meet we feel
happy, celebrating etc.
Even Though i have created a blue line for myself, ultimately
my life is being governed by the green line, which god has created for
me. I will still do my very neat, but when the lines do jot meet, I will
remember that my pife is running as per gods plan, and god knows
whats best for me , more than i ever will. If u believe this acceptance
will come and u will remain happy always
Story- Clark family

AL
MOR
Whatever h
appens alwa
happens for ys
my highest
God always good
have a bee
Surrender a r plan
nd embrace
Everything h
appens for g
Everytime w ood
e cant see
the good so
just trust
 ACTIVITY
Self introspection activity
Think of 3 times of your life when you feel upset

1.
2.
3.

ACTIVITY 2
Looking back can u see these incidents
occurred for ur highest good did you realised that?
how ? write it down
1.
2.
3.

There are always 2 approaches to all incident coming

You Rebel or You surrender and trust
Where you stand?

ACTIVITY 2
 Postman
Postman bringing a leer
Leer of bad news
Will u blame the postman?
No he is only bringing

Maers is the one who writes or is sending us

the leer- bad news! Similarly if someone comes in
our life and mistreats us, we blame them! just
remember they are simply the POSTMAN.
But the circumstance is bought to us as per our
past deeds/karma
The man giving us pain is just the instrument
and nothing else!
If someone moks you up then pls see the hand of
god who is helping me to clear my own past karma. Do
not tie a knot again and keep the fan running!
 Verse

Focus on efforts not results

Give your best to each task you do
leave the rest!
It is beer to pray to god for the
strength to overcome the temptations,
difficulties and doubts, in order to do HIS will
rather than for HIM to do our will
 Story - The unhappy prince

RAL
M O
Instead
of alway
thriving s
for more
be happy ,
with wha
When we ask something you have t
, One alw
to god, he may give us. gets goo ays
d-
But that may not be per his p bad as
ast karm
what's best for us! a
MY NOTES
 Challenge for the day
Based on today's session, write a prayer
that you want to remind yourself of every day.
Stick the pryer at a location you can view it.

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health

20
 The Ultimate Health Challenge
CREATE MY OWN SATVIC LIFE ACTIVITY
ROAD MAP

QUIZ REVISION

CREATE MY
OWN SATVIC
LIFE ACTIVITY
 CREATE MY OWN SATVIC LIFE ACTIVITY

1 Begin With Things I Can Do

2 Begin With Things You Feel Easy To Do
3 Begin With Things That Make You Happy

A. Habits i can begin immediately

B. Habits I want to but I am not ready yet
C. Habits that are simply not for me
 TAKE AWAY
1. Eat dinner by 7.00pm
2. Start mornings with juice
3. Eat living foods
4. Eat wholesome foods & quit the whites
5. Eat plant based foods-replace animal foods
( replace commercial milk with plant-nut based milk or
atleast from a known cow) NO meat-eggs- sh
6. Meal plans-Choose :
Life style plan
Active plan
7. Constant learning - gain knowledge
½ hr each day - daily read a good book
8. Disconnect from technology 1 hr before sleep
switch from high stimulation to low stimulation activities
9. Wake up by 5.00am
10. Move everyday, dont break the chain
11. Take your movements out door
12. Seek rst to understand before being understood
13. Find a purpose & practice it for atleast 30 mins every week
14. Say your daily prayer
Select the above and put them under the A,B or C
column as per your likes and follow religiously
 MY SATVIC LIFE ACTIVITY
Choose and write from the take aways

A B C
 MY SATVIC LIFE ACTIVITY
Choose and write from the take aways

A B C
 CREATE YOUR DINCHARYA
TIME ACTIVITY
 CREATE YOUR DINCHARYA
TIME ACTIVITY
MY NOTES
 Challenge for the day

The biggest bene t you have gained in the

last 3 weeks of UHC? post it

Yes I Did It!

Write about it or
stick a pic about it
My Ultimate Health