Here are 20 basic things you can do as tapas in a simple, beginner-friendly Jain way:

1. Eat less than your full capacity

Stop before you feel completely full.

1. Reduce one meal size

Take a lighter breakfast, lunch, or dinner.

1. Observe Ekasana

Eat only one time in a day.

1. Do Upvas

Fast for a full day, if your health permits.

1. Do Beasanu / Biyasanu

Take two meals in a day in a disciplined way, depending on your tradition.

1. Avoid snacks between meals

Keep food habits controlled.

1. Practice tasteless food once in a while

Eat simple food without special taste or craving.

1. Reduce salt, sugar, and spices

Keep food simple and sattvic.

1. Eat with awareness and gratitude

Do not eat carelessly or greedily.

1. Limit water and food intake

Take only what is necessary.

1. Do Pratikraman regularly

Reflect on mistakes and purify your conduct.

1. Repent for wrong actions

Feel true regret for anger, pride, deceit, and greed.

1. Practice silence for some time

Reduce unnecessary speech.

1. Control anger

Stay calm when disturbed.

1. Control pride

Stay humble in thought and behavior.

1. Reduce possession and attachment

Keep fewer needs and less dependence.

1. Serve others without expectation

Help with humility and kindness.

1. Study Jain scriptures daily

Read or listen to Jain teachings regularly.

1. Do Samayik

Sit in spiritual equanimity for a fixed time.

1. Meditate on the soul

Spend quiet time in आत्मचिंतन and आत्मस्वरूप.

In Jain Dharma, true tapas is not only fasting. It also means controlling desires, purifying the mind, and strengthening equanimity.

A simple beginner practice could be:

• one small fast each week,
• one Samayik regularly,
• simple food,
• less speech,
• more self-control.

If done with sincerity, even small tapas become spiritually powerful.