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In every household, there is at least one family member who will wake up, shower, gulp down some coffee, and head to work with a sandwich or smoothie in hand. We have normalized being busy and our days pass by in a blur. Working weekends are now the norm. The myth is that if you aren’t busy, you aren’t successful enough. Granted, some people seem to enjoy this lifestyle but our bodies need a break, to recharge and rejuvenate. There’s a saying that if you don’t schedule breaks, your body will do it for you and it won’t be at a convenient time.

You don’t have to pack your bags and go on a vacation (though it would be ideal) to give your mind some much-needed rest. There are little everyday things that you can do to calm down and begin your day on a positive note. A slow start to your day is essential to arm yourself with happy hormones to carry you through for the rest of it. This is where morning rituals come in as they are shown to boost mental, emotional, and social health, leading to happier and healthier people. Here are our top five favorite morning rituals and how you can incorporate them in your daily life.

Stretch and meditate

You need a good stretch after you wake up. Your muscles need that to get ready for the day. Most of the aches you feel as you are sitting behind your desk in your office is because your muscles haven’t been used and need some attention. Unfortunately, many of us ignore this little habit and jeopardize our health. So, take out 10 minutes from your morning routine to give your muscles a good stretch. You can do a short YouTube workout or just some random stretches. Make sure you do them slow and easy so as not to strain any muscle. Then sit down to meditate. It can be as short as two minutes but practicing mindfulness through deep breath work is necessary to clear the constant chatter in your head. Once you get the hang of it, you will be able to meditate for longer without feeling listless.

Try journaling

All you need is a pen and paper to give journaling a go. You don’t have to be a writer to add this to your morning routine. The key here is to get things off your mind and clear your head. The sentences don’t have to be perfect. Just write down all your thoughts, feelings, and ideas. When you wake up, sit on your bed, take some deep breaths, and write a few lines. It’s as simple as that. Gratitude journals have become especially popular in the last couple of years. Numerous studies have shown the positive effects of being grateful. If the thought of writing a page or two intimidates you, start small. Pick up a notebook or use the Notes app on your phone to write down three things you are thankful for every day. However, be specific. If you’re thankful for your dog, don’t just write ‘my dog.’ What was it that your dog did that made you smile? Write that down.

Spend some time in nature

Take a deep breath and listen to all the birds chirp and sing. Go outside and take in the fresh morning air. If you live near a park or if your community has an open space, go for a walk and breathe in the scents of the trees and flowers. Take your dog out for a walk as well. A visit to a temple in your local area is a good idea too. The sound of gongs and the smell of incense and flowers are sure to fill you with a sense of joy. If you don’t have a backyard or even a park nearby, cultivating some greenery in your balcony and spending time in that space as you have your coffee or read the papers works as well. Some peace and quiet before the chaos of the day takes over helps to prepare your mind. The idea here is to be present in the moment. If you have a busy schedule, try walking up 20 minutes earlier to do this and you will see a huge difference in how you tackle your day.

Put on some good music

If you don’t have time for anything else, you will have time for music. You can indulge in this ritual even as you get ready for the day. Your morning routine establishes the tone for the rest of the day and including music in your morning routine has several advantages for your body, mind, and spirit. Studies have shown the influence of music on mood control. It also reduces the stress hormone cortisol in your body. You can significantly improve your mood and develop a positive outlook by listening to upbeat or relaxing music in the morning. It doesn’t matter whether it’s an instrumental piece that soothes you or one of your favorite energetic songs. Listen to what you like.

Make and have breakfast together

We undermine the importance of having meals together, as a family. Eating together strengthens bonds, fosters connections, and grounds you like nothing else. More often than not, due to different schedules, family members tend to eat at different times. It might not be possible to have lunch or dinner together every day but what if you could make a ritual of preparing and having breakfast together? It doesn’t have to be an elaborate spread—something as simple as toast and eggs can easily be whipped up in minutes. Use this time to talk to one another instead of scrolling through your phones. Could there really be a better start to your day than spending time with your loved ones?

Their faces look exhausted from hunger, thirst and lack of sleep. Blisters have formed on their soles, and they can barely stand. Yet a group of ordinary citizens has walked all the way to Kathmandu for 25 days from Madhes, carrying empty buckets on their heads.

Battling the rains, spending nights on the streets and struggling against, 25 people from Madhes have come to Kathmandu to draw the attention of the authorities toward the drying up of water sources due to exploitation of Chure. At the call of Nepal River and Forest Conservation Campaign these people began their march from Bhardaha in Saptari through Bardibas of Mahottari, Hetauda, and Narayanghat to Kathmandu to draw the government’s attention for ending Chure exploitation.

There have even been instances where those protesting against Chure exploitation were attacked and killed by unscrupulous people exploiting natural resources. Four years ago, river activist Dilip (Omprakash) Mahato was murdered by people unlawfully extracting sand. Due to such incidents, many people are afraid to protest. The victims say people operating crusher plants threaten dissenters that they will also meet the fate of Dilip Kumar.

‘No water to quench our thirst’

Sangita Devi Sada’s home in Matiarwa in Lahan Municipality-2, Siraha, is at the foot of the Chure hills. Her family of six sustains itself on daily wages. A few greedy people are extracting river materials, causing the entire village to suffer the consequences, she shared. “The crusher operators are mining the rivers dry. First, the rivers dried up. Then the water vanished from our ponds,” Sangita said. “Now there isn’t even enough water in the village to quench our thirst. Without water, how can we grow crops?”

Until two decades ago, the rivers and streams in Sangita’s village would flow year round. But for the last two years, as soon as the dry season arrives, they struggle even for drinking water. 

“These unscrupulous people have turned the hills, rivers and streams into barren land through excessive extraction,” she lamented. “First, the ponds dried up. The springs went dry next, and water levels in wells depleted. Now, the river itself has dried up.”

Should people go in search of water to quench their thirst or seek employment to satisfy their hunger? This dilemma has entrapped the disadvantaged and marginalized families of Sangita and others like them. Not just her, but 6.12m people in the Madhes province are suffering from problems arising due to the exploitation of Chure. “As the local government, police, administration and leaders all seem to be siding with the Chure exploiters, people like Sangita from Madhes have come to Kathmandu to plead with the central government,” said Sunil Yadav, chairperson of the campaign.

This is the first time that Sangita has undertaken such an arduous journey in her life. On reaching the Maitighar Mandala last week, she shared her near-death experience. “Our ancestors never had to undertake such a huge march of suffering just for water. I cannot imagine what lies in store for the coming generations,” she said. “My feet are covered in blisters. I can barely walk. Whom do I share this suffering with? Who will listen to us?”

Even the Kamala River is drying up

The government has launched a national pride program for the conservation of Chure. But the program has failed to achieve targeted goals. The President Tarai Madhes River Conservation Development Project has been running for over a decade, with billions spent. However, the water reservoirs formed by rivers are depleting due to rampant illegal mining and encroachment.

Caught in this quagmire is Sonabatti Mukhiya (70) of Kanchanrup Municipality-7 in Dhanusa. At an age when she should be resting, she has walked hundreds of kilometers from rural Madhes to Kathmandu in search of water. This is her first time seeing Kathmandu.

Sonabatti is worried that the Kamala River, which flowed year-round in the past, is now drying up. “The perennially flowing Kamala River has started drying up. It is becoming unrecognizable,” she said. “They are bringing huge tippers and excavators to extract sand and boulders at night. The police just watch. They are all hand-in-glove. If this is not stopped, the Kamala River will soon vanish without a trace.”

Where has the water disappeared?

Wells, ponds, and lakes are drying up. Since last year, even rivers and streams have started drying up. Tankers are supplying water to the villages, say the victims.

“How do we survive now?” lamented Maina Devi Sada (45) of Matiarwa in Lahan Municipality-2, Siraha. “We only hear the swishing sound in the handpump in our courtyards. Where has the water disappeared?”

After the handpumps dried up, new taps were installed in homes. But these taps trickle only in the mornings and evenings, shared Mainadevi. “How do we quench our thirst? It seems both food and water will become scarce. What is the government doing?” she questioned. “How do we cook? How do we feed our children? How do we bathe ourselves and the cattle?”

Chure expert Dr Bijaya Kumar Singh said groundwater in Madhes isn't getting recharged due to Chure exploitation.

With rivers and streams drying up, people have not been able to irrigate their farmland. The green paddy fields swaying in the breeze now lie barren. “The streams have dried up so much that when someone in the village dies, there is not even a drop of water for cremation rituals,” Mainadevi added.

The Armed Police Force established a Border Out Post at Samdo in Chumanubri of Gorkha district bordering China on Sunday.

With this, the number of BOPs established towards China has reached 10.

The BOP, established under APF company No. 29 of Gorkha, is 164 km north from Gorkha Bazaar, the district headquarters.

The BOP established in Nepal and China border will rescue people trapped in snowfall and avalanches, curb illegal smuggling, deal with criminal activities in the border areas and monitor border pillars and areas.

Ruyela border crossing is around 15 km from the BOP established at the elevation of 3, 875 meters from sea level.

Earlier, the APF had established BOP in nine places towards Chinese side including Tinkar of Darchula, Hilsa of Humla, Nechung of Mustang, Timure of Rasuwa, Tatopani and Gumba of Sindhupalchowk, Lamabagar of Dolakha, Kimathanka of Rasuwa and Olangchung Gola of Taplejung.

So far, Nepal has established 244 BOPs towards the Indian border and 10 towards Chinese border.

Fifteen public enterprises including the Nepal Airlines Corporation (NAC) have been operating at a loss for a couple of years or more. This has been stated in an annual review report of the status of public enterprises presented in the parliament on Sunday.

The review report shows that of 44 public enterprises that were in existence till the fiscal year 2079-80 BS (2022-23), 26 were at a profit, 15 were at a loss, and the business transactions of three organizations were nil.

According to the report, in the fiscal year 2079-80 BS (2022-23), the NAC incurred the highest loss among all public enterprises, and this trend was followed by Nepal Water Supply Corporation, Daily Development Corporation (DDC), Udaypur Cement Industry Ltd, and the Nepal Television.

During the last fiscal year, NAC's net loss amounted to over Rs 650 million while the accumulated loss of the corporation exceeded Rs 16 billion. The NAC has been continuously operating at a loss since the fiscal year 2076/77 (2019-20).

"Although the net loss of NAC last fiscal year reduced compared to the fiscal year 2078/79 (2021-22), the financial status of the organization is not satisfactory," the report states.

Challenges in the payment of loans and interests, high administrative expenditures, low business, delayed flights, and the lack of the effective implementation of a corporate plan are cited as reasons behind the NAC facing continued loss.

  Nepal Water Supply Corporation and Nepal Television have been at a net loss since the fiscal year 2075-76 BS while the Udaypur Cement Industry continues to report a loss since the fiscal year 2076-77 BS (2019-20) and DCC since the fiscal year 2077-78 BS (2020-21).

Last year, the Water Supply Corporation incurred a net loss of over Rs 546 million, and the accumulated loss amounted to Rs three billion 30 million.

The net loss reported by DDC is over Rs 484 million while the accumulated loss is Rs one billion 850 million Udaypur cement incurred a loss of over Rs 362 billion and the accumulated loss amounted to Rs five billion Rs 788 million.

  Hetauda Cement incurred a loss of Rs 254 million and the accumulated loss amounted to Rs one billion 158 million while Nepal Aushadhi (Drugs) Limited suffered a loss of Rs 155 million and the company's accumulated loss amounted to Rs two billion 135 million.

Nepal Orind Magnesite Pvt reported a net loss of Rs 165 million and the accumulated loss was Rs five billion 37 million. Similarly, Butwal Spinning Mill had a net loss of 34.03 million, with an accumulated loss of Rs two billion 1.2 million.

When Food Management and Trading Company Limited earned a net profit of Rs 129. 02 million in the given time, its accumulated loss so far has amounted to Rs 782.02 million. 

Although Nepal Oil Corporation Limited is one of the institutions reporting the highest net profits, it still incurs an accumulated loss of Rs four billion 850 million. When Nepal Ban Nigam Limited incurred a net loss of Rs 74.03 million, it presented the accumulated profits of Rs 70 million.

The National Productivity and Economic Development Center Limited incurred a net loss of Rs 4.33 million while the accumulated loss was worth Rs 112.09 million. Nepal Railway Company Limited presented a net loss of Rs 199.06 million, with an accumulated loss of Rs 559.06 million, while the Cultural Corporation incurred a net loss of Rs 14.08 million with an accumulated loss of Rs 284.02 million.

Although Janak Education Materials Center Limited made a net profit of Rs 193.06 million last fiscal year, it still had an accumulated loss of Rs one billion 198.07 million. Nepal Television had incurred a net loss of Rs 351.02 million with an accumulated loss of Rs two billion 408 million.

National Housing Company Limited was operating with a net loss of Rs 10.04 million and an accumulated loss of Rs 118.05 million last fiscal year.