For many of us, self-care feels like a luxury. For some of us, we have come to believe that self-care is selfish, or that self-love is conceited or vain.

We challenge that opinion.

We believe that self-care is world care.
We believe in filling our own cup, so that we have something to give.
We believe that the more we can care for ourselves, the more we can care for the world.

Taking care of ourselves is the greatest gift we can give our families and communities— because we give them the best, most full and balanced version of ourselves.

Self-care has to begin with self-love. And self-love is essential for a balanced, healthy and vibrant life and world.

DEVELOPING YOUR AYURVEDIC DAILY ROUTINE

Developing an Ayurvedic daily routine (Dinacharya) is necessary to bring radical change to our body, mind, and consciousness.

This daily routine of sacred self-care practices helps establish inner balance. It regularizes our biological clock, supports all body systems from thriving digestion to balanced hormones, abundant energy levels, improved sleep and beyond.

These self-care practices generate self-esteem, self-love, happiness, and vitality to promote healing and harmony in the body and mind.

1. WAKE UP EARLY

Waking up early, either with or before the sun rises (ideally between 4:00-6:00am, or at least by 7:00am) syncs the body’s biological rhythms with nature’s rhythms. Waking up early gives energy to the body, brings mental clarity, motivation, inner peace and freshness to the senses.

2. START YOUR DAY WITH POSITIVITY

Allow the first thought of the day to be positive to set the intention and empowered sense of direction for the remainder of the day.

Upon waking, sit up in bed and…

  • Set a positive intention for the day
  • Say thank you for a new day and think of all the things you feel grateful for
  • State a positive affirmation or chant mantra
  • Invoke Spirit or say a personal prayer for all beings

3. TONGUE SCRAPE (Jihwa Prakshalana)

An ancient Ayurvedic self-care practice that helps protect against mouth diseases, stimulates the internal organs, helps digestion, and removes undigested food waste bi-products and bacteria.

Using an Ayurvedic tongue scraper, (or the side of a metal spoon if you don’t have,) gently but firmly scrape the tongue from the back of the tongue to the front 7-14 strokes. This should be done after brushing your teeth.

4. OIL PULLING (Gandusha)

A timeless practice known to strengthen teeth and gums, protect against mouth diseases, detoxes the blood, reduces toxins in the body, oil pulling is an easy addition to your morning routine.

Hold 1-2 tsp of organic oil in the mouth, swish it around and pull it through the teeth. This can be done for 3-15 minutes, however the longer you swish, the greater the benefits. Don’t swallow this oil. When finished, spit the oil into the trash, not the sink which can clog your plumbing! Finish by gently massaging the gums with a finger.

Best oils for the Doshas:

  • VATA = Sesame Oil (can add a drop of lemon essential oil)
  • PITTA = Coconut Oil (can add a drop of peppermint essential oil)
  • KAPHA = Sesame Oil (can add a drop of cinnamon essential oil)

5. DRY BODY BRUSHING (Garshana)

Dry brushing improves circulation, promotes lymphatic drainage, reduces water retention, removes toxins, reduces cellulite, improves skin tone and texture, boosts immunity, and energizes the body and senses.

It should be done before showering on dry skin with a dry bristle brush or an exfoliating glove.

Massage and sweep your entire body, excluding your face, chest, and heart. Avoid sensitive areas and anywhere the skin is broken or inflamed. Long, vigorous strokes over the long bones. Do big, clockwise circle motions over the belly and gentle figure-eight motions around the breasts. Always stroke towards the heart.

6. SELF-LOVE OIL MASSAGE (Abhyanga)

Regular practice of Abhyanga, self-massage facilitates the release of toxins that may have accumulated during the night, improves circulation, promotes lymphatic drainage, boosts immunity, energizes the body, lubricates the joints, calms the nerves, benefits sleep and makes the skin and hair soft and luscious.

With warm organic oil, massage your entire body with love, care and patience for 10 (or more) minutes. Begin with the head and face, use long, slow strokes on the long bones of the limbs and circular strokes on all the joints. Always massage towards the direction of your heart.

Massage the abdomen and chest in broad, clockwise, circular motions. Follow the path of the large intestine; moving up on the right side of the abdomen, then across, then down on the left side Massage gently in a figure-eight motion around the breasts. Finish the massage by spending at least a couple of minutes massaging your feet.

If possible, leave the oil on for 5-30 minutes so that the oil can absorb and penetrate the deeper layers of the body.

  • VATA: Sesame or almond oil (can add a drop of lavender, sandalwood or frankincense essential oil.)
  • PITTA: Coconut or sunflower oil (can add a drop of peppermint, jasmine or rose essential oil.)
  • KAPHA: Sesame, corn or mustard oil (can add a drop of eucalyptus, cinnamon or juniper essential oils.)

7. BATHE & PURIFY

Now enjoy your shower or bath! Bathing is cleansing and refreshing. It removes impurities and fatigue, brings energy to the body, clarity to the mind, and purity to your life. It cleanses the aura and rinses away any stagnant energy from sleep.

Be sure to use only natural care products. The skin is the largest organ and is very absorptive, so be sure to use only natural shampoos, conditioners, soaps, skincare, deodorant and body care products to avoid inviting unwanted chemical toxins into the body.

  • VATA: Warm Shower
  • PITTA: Cool Shower (or warm if needed, but try to end with cool water)
  • KAPHA: Hot Shower (try contrast bathing with  2-3 mins hot, 1 min cold and repeat)

8. HYDRATE

Sip a big glass of room temperature or preferably warm water to cleanse, purify and kickstart the body’s vital systems for the day. This cleanses the GI tract, flushes the kidneys, and stimulates peristalsis.

It is not ideal to start the day with tea or coffee, as this can strain the kidneys, stress the adrenals, cause constipation, and is habit-forming.

9. BREATHWORK & MEDITATION

Pranayama is the invaluable breathing techniques in yoga that aim to control, balance and slow down the mind. What we do to the breath, we do to the mind. So breathe slowly, mindfully and peacefully to establish a calm state of mind. Meditation helps concentrate our awareness and focus the mind— allowing us to experience greater states of peace, harmony and balance in our day.

  • VATA: Ujjayi or Nadi Shodhana Pranayama
  • PITTA: Nadi Shodhana or Sheetali Pranayama
  • KAPHA: Ujjayi or Khapalabhati Pranayama

10. YOGA POSES (Asana)

Do at least 15 minutes of yoga poses (Asana) designed to balance your Doshas to open, strengthen and prepare the body for the day ahead.

Regular exercise, especially yoga, improves circulation, strength, and endurance. It helps one relax and have sound sleep and improves digestion and elimination.

Discover the right type of yoga for your unique mind-body type (Dosha).

11. EAT A LIGHT, NOURISHING BREAKFAST

Ayurveda recommends simple, wholesome, natural plant-based foods. Breakfast is considered the lightest meal of the day in Ayurveda. Nourish your body with breakfast foods most balancing for your Dosha.

12. LIVE LIFE WITH LOVE & AWARENESS

Both Ayurveda and Yoga teach us to live life with Love as our compass and present moment-to-moment awareness. Remain a witness to each and every moment. Allow each moment to come, and go naturally. Without attaching to pleasurable moments and in times of doubt or confusion of how to act in the world, ask yourself “what would Love do?” Do that.

13. EAT YOUR MAIN MEAL AT MIDDAY

Our inner biological rhythms are a reflection of nature’s rhythms. When the sun is at its hottest and highest— at midday, our own digestive fire, also known as Agni, is also at its strongest. It’s best to eat your largest meal at midday when the digestion fire is strongest.

14. SELF-CARE / SPIRITUAL PRACTICE AT SUNSET

Both sunset and sunrise times (Sandhya Kalas,) are considered auspicious times for spiritual practices due to the increased amount of prana, or life force energy present at that time. These times are not merely symbolic but are mathematically auspicious times of the day with a unique cosmic influence on our individual psychology.

This is a great time for:

  • Meditation
  • Yoga Asana
  • Journaling or self-reflection
  • Nature walk
  • Sungazing
  • Prayer, chant mantra, uplifting music

15. EVENING & SLEEP ROUTINE (Ratricharya)

A night-time routine attunes our biological rhythms to nature’s cycles— the sleep-wake cycle, digestive cycle, hormonal cycle and more for greater health and vitality.

  • Try to sleep between 9:00-10:00pm or by 11:00pm at the latest.
  • No technology, stimulation, work or difficult conversation minimum 1 hour before bed.
  • If you have trouble sleeping:
    • Use earplugs and an eye cover to soothe the senses
    • Spray lavender essential oil on the pillow before sleep
    • Practice Yoga Nidra and let yourself fall asleep
    • Massage sesame oil on the feet and put socks on

SELF CARE STARTS WITH SELF-LOVE

If you read all this and thought “that sounds nice, but I don’t have time/energy/the luxury of doing all that,” don’t worry about doing it all and getting it all right.

Build up gradually start by introducing one or two new things at a time and build up from there. Make it manageable and be kind to yourself. Don’t try to do everything at once.

If you’d like to dive deeper into this subject of self-love, self-care and self-healing:

DIVE DEEPER WITH A PRIVATE AYURVEDIC ASSESSMENT & CONSULTATION

Contact us to book a private Ayurvedic Assessment and Consultation to determine your unique mind-body type, receive an assessment of your current condition and develop a customized wellness plan with unique nutrition guidance, daily routine, treatments, herbal remedies, and more to experience greater vitality and support sound sleep!