Most of us reach for the phone dozens of times a day, often without deciding to. A notification appears, a few minutes pass, and attention has drifted far from where we meant to place it.
Rajyoga offers a useful question for digital life: who is choosing where my attention goes? This article shares practical ways to bring awareness into screen use and support your digital wellbeing. It is not about giving up technology; the free 7-day Rajyoga course itself runs online on Zoom, starting Thursday, 12 November 2026, from 8:00 PM to 9:00 PM IST.
Notice the reach
Before changing anything, observe. For one day, notice the moment your hand reaches for the phone. What were you feeling just before: boredom, restlessness, a wish to avoid a task? Simply noticing the pattern begins to loosen it.
The pause before you scroll
Each time you unlock the phone, take one breath and ask: “What am I opening this for?” If there is a clear purpose, go ahead. If not, put it down for a minute and return to the present. This small pause brings the awareness of Rajyoga into ordinary moments.
Simple boundaries that help
- Keep the first and last 30 minutes of the day screen-free.
- Turn off notifications from apps that are not essential.
- Move social media apps off the home screen.
- Charge the phone outside the bedroom.
- Check messages at chosen times instead of answering every alert.
Feed the mind with care
In Rajyoga, thoughts shape our state of mind, and what we consume shapes our thoughts. Notice how different content leaves you feeling. After ten minutes of a certain kind of video, are you calmer or more agitated? Choose your inputs as carefully as you would choose food.
A practical step is to replace one daily scrolling habit with five minutes of silence or reading something uplifting.
Use technology to support your practice
Technology can help when used with intention. Set gentle reminders for short pauses, save the course timings in your calendar and keep reflection notes in a simple notes app. Joining a live online class is itself a mindful use of the screen: you are choosing to connect with a purpose.
Questions about screen time and Rajyoga
Do I need to delete social media?
No. The aim is awareness and choice, not rejection of technology.
How do I avoid distractions during the online class?
Put the phone on silent, close other tabs and join a few minutes early. Our first online class checklist has more tips.
What if I check my phone automatically?
Notice it without frustration and put it down again. Each time you notice, awareness grows.
Join the free Rajyoga course on 12 November 2026
The next free 7-day Rajyoga meditation course in English begins on Thursday, 12 November 2026. Beginners are welcome, and no earlier experience of meditation is needed.
- Time: 8:00 PM to 9:00 PM IST
- Duration: Seven days
- Language: English
- Fee: Free, open to seekers worldwide
- Format: Live online classes on Zoom, with YouTube Live details shared in the WhatsApp group
All course updates and Zoom joining details are shared in the group. Save the session time in your calendar. If you live outside India, see our time zone guide before the first class.
For course enquiries, message +91 87505 46965 on WhatsApp or email hiteshchhabra91@gmail.com. Read the complete course announcement for full details. Please check with the organisers about recordings or certificates; neither is promised here.
