Here is a simple, secular Jain Samayik–Pratikraman you can do daily. It keeps the essence (ahimsa, equanimity, self‑review, forgiveness, resolve) but uses plain, universal language instead of full traditional sutras.

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1. Purpose (what this practice is)

In Jain terms, this combined practice aims at:

• Samayik – being in samata (equanimity), withdrawing from worldly rush for a short time.
• Pratikraman – honestly seeing where we went off the path (atikraman), feeling regret, and returning (prati‑kraman) to right conduct.

In secular form, you can see it as:

> A daily pause to become quiet, review your actions, clean your heart, and reset your intention to live with non‑violence, honesty, and simplicity.

It is suitable for:

• Jains who want a shorter, more modern form.
• Non‑Jains who like Jain ideas but not religious ritual.

If you want to understand traditional forms more deeply, you can read about Pratikraman and Samayik .

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2. Basic setup

• Time:

- Full version: ~40–45 minutes (similar to traditional Samayik). - Short version: ~15 minutes (outline at the end).

• Place: Quiet, clean spot. Mat or simple cloth on floor, or a chair.
• Posture:

- Sit cross‑legged or on a chair, spine straight but relaxed.

• Attitude:

- “For this period, I step out of my roles and problems, and stay as a calm observer.”

No special clothes, no compulsory chants. Mantras are optional.

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3. Overall flow (full ~40 minutes)

1. Settling into Equanimity (Samayik) – 5 minutes
2. Day Review (Pratikraman – seeing our atikraman) – 10 minutes
3. Acknowledgement & Regret (Ālochana) – 5 minutes
4. Forgiveness & Letting Go (Kshamā, Kayotsarga) – 10 minutes
5. Resolve for the Future (Pratyākhyān) – 5 minutes
6. Closing with Friendliness (Maitrī Bhāvanā) – 5 minutes

Below is a simple script you can actually follow.

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4. Step‑by‑step secular Samayik–Pratikraman

Step 1: Settling into equanimity (Samayik) – ~5 minutes

1. Sit quietly. Close your eyes or keep a soft gaze.
2. Take 5–6 slow, deep breaths.
3. Say in your mind (or softly):

> “For this time, I withdraw from all activities. > I remain in equanimity toward all beings, including myself.”

1. Now just watch your breath, naturally, without control.

- When thoughts come, notice them and gently return to the breath. - If you like, mentally repeat a neutral word on each exhale: - “shānt” (peace) or - “samayik”.

This is your secular Samayik: awareness + equanimity.

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Step 2: Day review (Pratikraman – honest self‑check) – ~10 minutes

Now, review the last 24 hours (or since your last session).

Go through these areas one by one:

1. Body (kāya)

- Did I cause harm to any being (including small insects) carelessly? - Did I behave harshly, aggressively, or lazily when I could have helped?

1. Speech (vachan)

- Did I lie, exaggerate, gossip, or speak hurtfully? - Did I speak with anger, pride, greed, or deceit?

1. Mind (manah)

- Did I hold on to hatred, jealousy, or ill‑will? - Did I enjoy thoughts of violence or insult?

1. Possessions & consumption (parigraha)

- Where did I act from greed, showing off, or unnecessary consumption? - Did I waste food, money, time, or natural resources thoughtlessly?

1. Anekānt / Viewpoint

- Where did I become rigid and refuse to see the other side? - Did I judge someone quickly without understanding?

As you notice each fault, just name it silently, e.g.:

> “I spoke harshly to my colleague.” > “I killed insects carelessly.” > “I was jealous of my friend’s success.”

No self‑attack, only clear seeing.

This is the heart of secular Pratikraman: lucid, honest review.

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Step 3: Acknowledgement & regret (Ālochana) – ~5 minutes

Now transform “seeing” into “confession”.

You may say silently, in simple words like:

> “Today I have created harm and disturbance through my body, speech, and mind. > I clearly accept my faults, without excuse. > I feel sincere regret for these actions and attitudes.”

If it helps, you can whisper specific ones:

> “I regret shouting at my child.” > “I regret wasting food.” > “I regret enjoying thoughts of revenge.”

In traditional Jainism this is Ālochana (open confession). Here, you are confessing before your own conscience, and, if you like, before the ideal of the Jina (a fully awakened, non‑violent being) – but you can keep it secular, as an inner moral ideal.

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Step 4: Forgiveness & letting go (Kshamā, Kayotsarga) – ~10 minutes

4A. Asking forgiveness – ~5 minutes

Now, silently ask forgiveness from all beings you may have hurt:

> “To all living beings I have harmed, > knowingly or unknowingly, > by thought, word, or action, > I sincerely ask forgiveness.”

If you like, you can keep the traditional spirit of “Khamemi savve jīvā, savve jīvā khamantu me” but simply think it in your own language:

> “I forgive all beings. > May all beings forgive me. > I hold friendship with all; > I have enmity toward none.”

No need to use Sanskrit/Prakrit if you want it secular.

4B. Kayotsarga – stillness of the body – ~5 minutes

Now sit completely still for 3–5 minutes:

1. Keep your body unmoving, like a statue.
2. Observe sensations (itch, pain, warmth, cold) without reacting.
3. Remind yourself:

> “I am the knower and observer. > Body sensations arise and pass; I just witness.”

This is Kayotsarga in a simple, secular form: dropping attachment to the body by watching it.

If the mind wanders, gently bring it back to:

• the breath, or
• the feeling of “just witnessing”.

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Step 5: Resolve for the future (Pratyākhyān) – ~5 minutes

Now, from clarity and softness, make small, realistic resolves.

Examples:

• “Tomorrow I will be especially careful in my speech with family.”
• “For one day, I will avoid hurting insects as far as I can.”
• “I will not gossip at work tomorrow.”
• “I will reduce one small unnecessary possession or expense.”

Speak 1–3 clear, practical resolves in your mind:

> “Seeing my faults clearly, > I now resolve not to repeat them. > I choose greater non‑violence, truth, and simplicity > in small, concrete ways tomorrow.”

This is your secular Pratyākhyān: not just guilt, but direction.

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Step 6: Closing with friendliness (Maitrī Bhāvanā) – ~5 minutes

End by bathing your mind in friendliness (maitrī):

1. Bring to mind yourself and say:

> “May I be free from inner violence and hatred. > May I grow in wisdom and peace.”

1. Bring to mind someone you love:

> “May they be safe, peaceful, and progressing on a good path.”

1. Bring to mind a neutral person (shopkeeper, coworker, neighbor):

> “May they be happy and free from suffering.”

1. Bring to mind a difficult person:

> “Even if we differ, I do not wish them harm. > May they also move toward peace and wisdom.”

1. Finally, extend to all beings:

> “May all living beings be free from fear, > free from suffering, > and progress toward their highest purity.”

Sit with this feeling for a minute. Gently open your eyes and return to your activities with this lighter heart.

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5. Short daily version (~15 minutes)

If you’re busy, use this compressed form:

1. 2 minutes – Centering (Samayik)

- Sit, breathe slowly, and say: > “For these minutes I remain in awareness and equanimity.”

1. 5 minutes – Review (Pratikraman)

- Scan the day: body, speech, mind, possessions. - Silently name 3–5 clear faults.

1. 3 minutes – Regret & forgiveness

- Say: > “I accept my faults and regret them.” > “I forgive all; may all forgive me.”

1. 3 minutes – Resolve & kindness

- Make 1–2 realistic resolves for tomorrow. - End with: > “May all beings, including me, move toward non‑violence and peace.”

This still keeps the core Jain structure, in a simple secular frame.

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6. Notes about traditions (Digambar / Shvetāmbara)

• Essence is the same in both:

- withdraw (Samayik), - review and confess (Pratikraman/Ālochana), - stillness (Kayotsarga), - resolve (Pratyākhyān), - forgiveness and friendliness.

• The differences are mainly in:

- specific sutras, - sequence, - posture and external form.

What I gave you is not a replacement for traditional Pratikraman in any sect. It is a Jain‑rooted, secular practice that:

• keeps ahimsa, aparigraha, samata, and self‑responsibility at the center,
• removes heavy ritual and complex language,
• is open to Jains and non‑Jains alike.

You can always add back traditional sutras, Navkār mantra, or your sect’s vidhi on top of this skeleton if you wish.