Nitnem – Things to Avoid

In order to get the most out of your daily Nitnem practice, it’s essential to focus fully and avoid common distractions. Here are some things to be mindful of and tips on how to overcome them.

1. Fidgeting

Fidgeting during Nitnem can arise from anxiety or boredom. Anxiety-related fidgeting is the body’s reaction to stress, preparing muscles for sudden movement. Boredom fidgeting, on the other hand, may simply be an attempt by the brain to find something to focus on.

To minimise fidgeting, work on increasing your physical stamina and concentration. Practicing longer, uninterrupted sessions can also build focus and help eliminate this distraction during prayer.

2. Yawning

Yawning is often due to fatigue or boredom. While yawning doesn’t directly correlate with physical tiredness, it usually increases when we’re subjectively sleepy or bored. When sleepy, your body intakes less oxygen due to slower breathing, and yawning floods the bloodstream with fresh oxygen.

To reduce yawning, ensure you’re well-rested and approach Nitnem with a motivated, focused mindset. Take deep breaths as you begin; deep breathing can help maintain steady oxygen levels and reduce the need to yawn. Be aware of yawning impulses, and when you sense one coming, take a slow, deep breath through your nose.

3. Mind Wandering / Lack of Focus

It’s common for the mind to wander during daily activities, including Nitnem. Studies show that a significant number of people struggle to stay focused, and this can reduce the sense of fulfillment during prayer. It’s natural for the mind to drift, but practice can help you bring your focus back.

To counter wandering thoughts, try to fully engage with Gurbani by challenging yourself to understand the meanings and pronunciation. Remind yourself to be present and embrace a positive, curious attitude. The Guru Granth Sahib guides seekers to leave attachments behind, calming the mind to fully experience God’s presence. When listening to Gurbani or kirtan, aim to be fully present—mind, body, and soul.

4. Interruptions

Strive to avoid interruptions during Nitnem, especially during Rehras Sahib in the evening when people might disturb you. If an interruption is unavoidable, you can resume from the current chapter or, if needed, from the beginning. Doing so preserves the flow and focus of your prayer time.

5. Feeling Sleepy

If you feel sleepy during Nitnem, it could be a sign of tiredness. Ensure you are well-rested and try not to lean against any surface, as this may relax you too much and make you drowsy. Avoid folding your arms, as this too can signal relaxation to your body, reducing alertness.

In some cases, sleepiness during Nitnem may stem from the peace, or sukh, that prayer brings. As you draw closer to God, this tranquility may create a calming sensation that makes you feel sleepy. With practice, you’ll learn to maintain this peaceful feeling while staying alert. Nitnem should feel like the day’s highlight, a time to deeply connect with the Guru and feel refreshed.