Short, daily, non-dramatic. Job and family compatible.
25-minute stack only. Sleep target. No new techniques.
Add awareness of nostrils; keep japa steady.
Anahata emphasis: longer exhale, gratitude, kinder speech.
Read your journal. Keep three habits. Drop the rest. Plan next month.
Minimum viable practice: 3 minutes breath + 27 japa. Never zero if you can help it.