The easiest way to make lasting positive changes in your life is to have a daily routine. This provides a structure for your health improvement plan. Daily routines have been recommended by ayurvedic texts for over 2,000 years! I have taken some of these recommendations, and modified them to our modern needs and resources. Commit to doing your routine for 40 days, and it will become a habit.
Committing to a simple, achievable daily routine is one of the most far-reaching decisions you can make.
1. Wake up early – before the sunrise – or at around 6.00am. This will help you feel lighter through the day. Vata people can awake a little later, and Kapha people can awake a little earlier.
2. Drink a glass of water with some fresh lemon juice, and, if desired, some ginger juice and raw honey.
3. Go to the toilet and evacuate bowels if possible.
4. Scrape tongue, brush teeth, gargle with warm water and 1 tsp sesame oil.
5. Self massage with warmed sesame oil, with vigorous strokes from head to feet. Pitta people can use coconut oil, and Kapha people can use sesame oil or raw silk gloves. This stimulates circulation and nourishes the skin.
6. Have a warm shower and dress.
Alternate Nostril Breath
7. Exercise. Some stimulating exercise in the morning increases the metabolism for the whole day, improving digestion. A brisk walk, some Yoga; for 20 minutes or more. Sun Salutations are an excellent idea, 6-12 rounds according to ability.
8. Breathing. Doing a breathing technique helps increase your body’s energy reserves, and calms the nervous system. Alternate Nostril Breath is a classic yoga exercise, breathing gently for 3-5 minutes.
9. Meditation or lying down relaxation, to clear the mind; creating a calm mental state ready for the day.
10. Breakfast — light and simple. Stewed apples are great, or porridge in winter. Take 10 almonds that have been soaked overnight, remove skins before eating. Try to keep regular mealtimes.
11. Sip warm water through the day. This helps digestion and detoxification.
12. Lunch — main meal of the day, with some carbo ( i.e., kumara, rice, pasta, etc.).
13. Dinner — lighter warm meal. Small dessert only.
14. Use ayurvedic super-nutrient foods in meals or as snacks: almonds, raisins, dates, saffron, ghee, honey, warm milk (organic, unhomogenised, full cream if possible). These nourish the subtle tissues, and increase Ojas, the ayurvedic principle or substance that maintains youth and immunity.
15. 1 hour before sleep — calming-down time. Withdraw from tv, computer, vigorous social interaction. Do some light stretches, especially forward bends. You can have a small cup of heated milk with a selection from the following: saffron, cinnamon, cardamom, nutmeg, ginger powder; with some raw honey. You can also massage the feet with sesame oil for good sleep.
16. Sleep before 10 pm. Consciously relax as you lie down, focusing on your body or your breath.