Ayurvedic Morning and Evening routines
Ayurveda has specific recommendations for morning routines (called Dinacharya) and evening routines to establish balance in your constitution (Dosha), to regulate the biological clock, to aid digestion and to bring an overall sense of peace, grounding and wellbeing.
Ayurvedic Dinacharya or morning routine;
-Wake up before 7am, best with natural light and before the sunrise. Early hours of the Sattvic energy are specially great to bring clarity and peace to the mind.
-Set an intention or do a little paryer before you get up from the bed. Feel how do you want to show up in your day and practice gratitude.
-Slowly get up from the bed with some stretches and deep breathing, don’t rush out of bed.
-If possible practice Sun gazing (gazing at the rising Sun, it brings balance to the mind and sets the Circadian rhythm, Biological clock).
-In the bathroom; scrape tongue with the tongue scraper (it is important to perform this before eating or drinking. We remove the coating formed on the tongue during the night that indicates toxins in the digestive track. We want to eliminate these toxins and definetly not to swallow them back in) , oil pull (splash coconut or unroasted sesame oil in the mouth for about 3 minutes and spill it out into the trash. This can help to pull toxins out deep from the whole body and improve teeth and oral health), brush the teeth with a natural toothpaste and splash the face with the cold water.
-Drink a glass of room temperature water (optional; with a squeeze of lime).
-Use bathroom to eliminate.
-Use neti pot (resembles a small teapot to flush the nasal passages. It is good specially if you live in a humid environment or suffer from allergies) and use nose oil on the inside of the nose (nasya oil).
-Meditate, practice breath work (Pranayama) and Yoga or other exercise methods.
-Dry brush the body and perform an oil massage (Abhyanga can be done with any massage oil, best with an untoasted sesame oil) to help the lymphatic drainage and to move the toxins out of the tissues (always perform self massage or brushing from the extremities towards the heart to stimulate the lymphatic drainage and increase bloodcirculation. These are also great for skin elasticity, exfoliation and help to reduces cellulite).
-Shower.
-Eat warm and nourishing breakfast, that is kind for digestion. Fruit need to be eaten separately if not cooked (at least 45min before or after, since they digest fast).
-Start your day with energised body, calm and present mind and connected with yourself and your intention for the day.
I know what you are thinkning… “This will take hours to complete!” “I dont have time for this in the morining”… You definelty dont have to perform all of it and each faze doesent have to take hours. For me personally I variate the routines I practice, depending on the season, the time I have and my needs. But certain routines have definetly become staples and important part of my start of the day. Waking early, tongue scarping, cold water on the face, drinking warm water, using neti pot, meditation, stretches, showering (in the summer I like to take cold and in the winter warmer showers) and being mindful how I go into my day have become nonnegotiable for me and I enjoy performing these routines. I suggest to try and see what routines are resonating with you and keep the ones that enchase your morning experience and help you feel good to start your day.
Ayurvedic evening routines;
-Take shower before dinner to “rinse the day off”.
-Have a light and easily digestible meal for dinner between 5-7pm and take a small walk after to aid digestion. If possible gaze at the Sunset (it helps in production of melatonin and to set the biological clock).
-Perform calming activities, such as reading, listening to peaceful music or take a bath with some epsom salts.
-Have a calming golden milk before bed. It is an Ayurvedic recipe with lots of spices, I will share it in my later posts.
-Brush and floss teeth.
-Use your journal to write down any thoughts or anything that is on your mind, so they don’t disturb your sleep.
-Oil and massage the head, ears and feet (Use oil that feels good for you) to calm the nervous system.
-Use calming essential oils ,such as nutmeg, camomile, lavender to soothe even more.
-Practice calming breath work (Pranayama), mantras and meditation.
-Be in bed by 9 or 10pm and asleep by 10 or maximum by 11pm.
All these routines are tied together; how you spend your evening, will affect your sleep and your next day and how you start your day, will affect your day and how you get into your evening and sleeping routines…These routines are more than just a self-care, they also have a powerful purpose to help your body’s detoxification, to help digestion, calm the mind and nervous system and to regulate your circadian rhythm, or biological clock. So pick and try to find the best practices to insert into your morning and evening, give them some time, see if it does anything to you and keep the ones that make you feel the best in your mind, body and spirit.
