AYURVEDIC SELF-CARE ROUTINE FOR THE FALL SEASON
“According to Ayurveda, it is crucial during the rutu sandhi (the junction of change from one season to another) to be more conscientious in our actions in order to adjust properly to the external change. As we leave the heat of the late summer and move on to the coolness of fall, daily regimes of self care become more valuable. The most important aspects to observe and maintain are achara (nutrition), vichara (yogic contemplation) and charya (conduct such as daily-dinacharya or daily routine). Adherence and attentiveness to these rituals optimizes biological adaptation and reduces the likelihood of doshic imbalance and disease. The metamorphosis of nature's seasons has the potential to be a magical time of transformation and attunement with the macrocosm. Taking moments of contemplation to observe, listen and synchronize to the rhythm of nature gives rise to harmony and vitality in the body, mind and spirit.”
- Sarada Von Sonn
There are many Ayurvedic rituals that yogis have practiced on a daily basis for thousands of years to achieve physical vitality and clarity of mind. Included below are three of what I consider to be the most important daily rituals to include as you transition from summer into the autumn season.
1. OIL THYSELF, BOTH INSIDE AND OUT
Daily massage, or abhyanga, is an incredibly beneficial ritual to partake in to improve our overall health. Not only does massage stimulate blood circulation, oxygenate our muscles, increase lymphatic circulation, and breaks down acidic accumulations and scar tissue built up in the connective tissues, it also makes us feel incredibly good. It does this by calming the nervous system, increasing endorphin levels, and lowering cortisol, one of the main stress hormones our bodies and a contributing factor in accelerated aging. Additionally, the skin is strengthened and nourished by the application of oil. So go ahead and indulge in a self-massage! You can still gain the benefits from an Ayurvedic self-massage at home without the need to schedule a professional massage.
To begin, gently warm your oil of choice by placing the glass bottle in a bowl or sink full of hot water so that the oil can be closer to our body's own temperature. Traditonally, organic sesame or ghee is used for this purpose, but you can also benefit from any organic and unrefined cold-pressed oil like grapeseed or coconut, as well.
As you wait, take a moment to practice gratitude. Close your eyes and take three deep breaths in and out through the nose. Remember that your body is perfect and beautiful and is deserving of this valuable time. Thank yourself for spending the time and energy to nourish and love yourself.
Once the oil is warm, pour a small amount in your hands and begin to carefully and lovingly work into the skin. Start with the feet and work your way up the legs, torso, arms, and neck. There is no wrong way to do this. However, it is best to use long strokes along your long bones and circular motions at each joint (ankles, knees, hips, shoulders, elbows, etc.) making sure to rub the oil in completely to aid in absorption of the oil. Try not to rush through this self-indulgent ritual as you move to each part of the body. Take time to nourish every precious inch of yourself.
Traditionally, Ayurveda recommends oiling every imaginable orfice of your body, including ears, nostrils, and every other place you can think of so don't be shy! Try to leave the oil on for at least 15-20 minutes before bathing or showering. (Note: I recommend a hot epsom salt bath if you're doing this ritual at night to unwind and relax before bedtime; the stillness of the bath water can be particularly grounding and stabilizing for this time of year, while the salts aide in mineralization and gentle detoxification. Light some candles and grab a good book for an extra awesome night in with yourself.)
If you're short on time, another way to gain the benefits of the oil and action of the massage is to make a scrub by adding sugar to your oil in a small bowl and scrubbing yourself in the same manner, starting at the feet and working your way up. Stand in the shower while you do this, and then turn on the warm water to gently rinse off the sugar while the oil remains. The water will open up the pores and allow the oil to penetrate deeply. Try not to scrub the oil off, and gently pat yourself dry when you finally step out. You'll find that your skin is soft and supple and there is no need for a moisturizer.
Oil is also extremely beneficial for the inside of the body. This is the best time of year to stock up on high quality, cold-pressed vegetable and nut oils to use both externally and internally. Try to incorporate more oils into your diet to help combat the dryness that can occur in the digestive system during this season. Mix a teapoon of ghee or coconut oil into your hot morning beverage, drizzle hemp or avocado oil over cooked vegetables and grains, and use a high quality ghee or coconut oil when cooking.
In Ayurveda, there is a saying that translates to “Oil for the body is like love for the soul”. Essentially, you can not really over-do it with the oil during the fall season. Or love.
2. EXPLORE A MEDITATION PRACTICE THAT WORKS FOR YOU
When you think of meditation, what image comes to mind? For so many of us, sitting cross-legged on the floor while chanting “OM” is a depiction of what we believe meditation has to look like in order for it to work. But if you're uncomfortable on the floor and have a hard time sitting in a lotus position, fear not. Meditation practices come in all shapes and sizes and I guarantee that you can find a technique that works for you.
The benefits of meditation, or what I sometimes call conscious relaxation, come from an ancient ritual that modern science is now beginning to explore. The simple act of taking the time to press 'pause' on our day and just be with ourselves can have a phenomenal impact on our physical, mental, and emotional wellbeing. In fact, it's the simplicity of this ritual that is what is so difficult to grasp about it. There is nothing to “do” or anything to think about. It is simply the time to allow your mind to stop thinking about everything.
You can easily practice this conscious relaxation anywhere, at anytime, no matter where you are. Even if it is only for one minute per day, this practice can be beneficial for everyone. You can close your eyes if you choose to, or not. If you keep your eyes open, gazing at a fixed object will help to steady the mind. You can stand, sit in a chair, or lay down if you prefer. Once you are comfortable, take a few deep breaths and feel your body soften into the position you've chosen. If you'd like, you can use a word, prayer, or mantra to silently recite with each breath. It's generally best to choose a word or phrase with only two syllables so that you can recite the first syllable on the inhalation, and the second with your exhalation. This can help to keep the mind steady and prevent it from wandering off to other thoughts. Some easy and common ones to experiment with are “let go”, “just be”, “ be still”, or “with God”. In Sanskrit, Ayurveda's native language, words that are believed to have specific vibrational sounds are used and can be felt in different parts of the body. An easy Sanskrit mantra to try is “so hum”. Try breathing this way for as long as it feels good. One minute is better than none.
Other methods to explore include classes or instructional audio clips, which can be helpful if you don't feel comfortable trying this on your own. There are so many apps now that are downloadable via your smartphone and offer practices in many increments of time. You will find some are more structured and instructional, while others are more like timers with relaxing soundscapes. Download a few and sample each one to see which ones work best for you. There are also types of yoga that offer more of a meditaive experience and vary from teacher to teacher. Look for Yoga Nidra, Yin Yoga, Restorative yoga, or Kundalini Yoga classes for a group experience that can help you explore a practice that feels good to you. There are even meditation studios that offer various types of traditional techniques to explore.
Some people enjoy the benefits of zero-gravity float tanks and say that they induce a meditative-like state. Praying or the practice of keeping a gratitude journal are also beneficial meditative practices, as is simply walking in nature.
Bottom line: there is no right or wrong way to meditate. The important part is that you make an attempt to find a technique that works well for you and makes you feel good. The benefits of meditation are so great that this ancient ritual is just too important to pass up!
3. CREATE A DAILY ROUTINE AND STICK TO IT!
Ancient yogis were so keen on the importance of consistency that they had their own name for this concept: dinyacharya. Dinyacharya is the art of the daily practice. When we engage in dinyacharya, every activity becomes meaningful whether it's bathing, massaging, grooming, meditating, eating, working, or sleeping. Every ritual has a signifigance and should be attended to with full attention and awareness. By living in this way, our whole day becomes a sacred experience.
Creating a daily routine can also have a powerful impact on our hormones. When we do the same thing at the same time every day, our nervous system begins to relax as it can anticipate what's coming next. We can see this concept clearly when observing how beneficial routines are for young children. Without a daily nap, for example, a child's tempermant is easily shifted to a less than happy one. When the nervous system is relaxed, the “fight or flight” stress hormonal secretions subside, and the “rest and digest” hormones can flourish, bringing on a whole wave of physiological profits.
Dinyacharya is the practice of putting your day's agenda together in a way that benefits you best.
Because each of us are a unique blend of the elements and doshas, some of us will discover that cultivating a daily routine is fun and easy while others will find this extremely difficult. Traditionally, all grooming practices, including daily massage and meditation, are performed in the early morning to create a sense of wellbeing and a positive mindframe for the rest of the day. However, you may find that a certain ritual makes you feel best at the end of the day, or even midday, as a break from your work. Waking, mealtimes, and when you go to sleep should generally be around the same times every day, as well. While this seems simple enough, putting this into practice can be challenging. It can be helpful to make a list of your activities for the following day and reflect upon them before bed. Did you find it difficult to meditate in the morning, or prefer to massage and bathe yourself at night? Switch up your routine until you feel the best and then stick to it! Remember, consistency is key. In a season governed by the wind and air elements that are creating constant motion around us, a regular routine can ground us and keep us stable, much like the deep roots of a tree prevent it from blowing away in a storm. When you practice a balanced and nourishing routine over an extended period of time, you will begin to see and feel the profound benefits of this ancient idea.
Daily massage, or abhyanga, is an incredibly beneficial ritual to partake in to improve our overall health. Not only does massage stimulate blood circulation, oxygenate our muscles, increase lymphatic circulation, and breaks down acidic accumulations and scar tissue built up in the connective tissues, it also makes us feel incredibly good. It does this by calming the nervous system, increasing endorphin levels, and lowering cortisol, one of the main stress hormones our bodies and a contributing factor in accelerated aging. Additionally, the skin is strengthened and nourished by the application of oil. So go ahead and indulge in a self-massage! You can still gain the benefits from an Ayurvedic self-massage at home without the need to schedule a professional massage.
To begin, gently warm your oil of choice by placing the glass bottle in a bowl or sink full of hot water so that the oil can be closer to our body's own temperature. Traditonally, organic sesame or ghee is used for this purpose, but you can also benefit from any organic and unrefined cold-pressed oil like grapeseed or coconut, as well.
As you wait, take a moment to practice gratitude. Close your eyes and take three deep breaths in and out through the nose. Remember that your body is perfect and beautiful and is deserving of this valuable time. Thank yourself for spending the time and energy to nourish and love yourself.
Once the oil is warm, pour a small amount in your hands and begin to carefully and lovingly work into the skin. Start with the feet and work your way up the legs, torso, arms, and neck. There is no wrong way to do this. However, it is best to use long strokes along your long bones and circular motions at each joint (ankles, knees, hips, shoulders, elbows, etc.) making sure to rub the oil in completely to aid in absorption of the oil. Try not to rush through this self-indulgent ritual as you move to each part of the body. Take time to nourish every precious inch of yourself.
Traditionally, Ayurveda recommends oiling every imaginable orfice of your body, including ears, nostrils, and every other place you can think of so don't be shy! Try to leave the oil on for at least 15-20 minutes before bathing or showering. (Note: I recommend a hot epsom salt bath if you're doing this ritual at night to unwind and relax before bedtime; the stillness of the bath water can be particularly grounding and stabilizing for this time of year, while the salts aide in mineralization and gentle detoxification. Light some candles and grab a good book for an extra awesome night in with yourself.)
If you're short on time, another way to gain the benefits of the oil and action of the massage is to make a scrub by adding sugar to your oil in a small bowl and scrubbing yourself in the same manner, starting at the feet and working your way up. Stand in the shower while you do this, and then turn on the warm water to gently rinse off the sugar while the oil remains. The water will open up the pores and allow the oil to penetrate deeply. Try not to scrub the oil off, and gently pat yourself dry when you finally step out. You'll find that your skin is soft and supple and there is no need for a moisturizer.
Oil is also extremely beneficial for the inside of the body. This is the best time of year to stock up on high quality, cold-pressed vegetable and nut oils to use both externally and internally. Try to incorporate more oils into your diet to help combat the dryness that can occur in the digestive system during this season. Mix a teapoon of ghee or coconut oil into your hot morning beverage, drizzle hemp or avocado oil over cooked vegetables and grains, and use a high quality ghee or coconut oil when cooking.
In Ayurveda, there is a saying that translates to “Oil for the body is like love for the soul”. Essentially, you can not really over-do it with the oil during the fall season. Or love.
2. EXPLORE A MEDITATION PRACTICE THAT WORKS FOR YOU
When you think of meditation, what image comes to mind? For so many of us, sitting cross-legged on the floor while chanting “OM” is a depiction of what we believe meditation has to look like in order for it to work. But if you're uncomfortable on the floor and have a hard time sitting in a lotus position, fear not. Meditation practices come in all shapes and sizes and I guarantee that you can find a technique that works for you.
The benefits of meditation, or what I sometimes call conscious relaxation, come from an ancient ritual that modern science is now beginning to explore. The simple act of taking the time to press 'pause' on our day and just be with ourselves can have a phenomenal impact on our physical, mental, and emotional wellbeing. In fact, it's the simplicity of this ritual that is what is so difficult to grasp about it. There is nothing to “do” or anything to think about. It is simply the time to allow your mind to stop thinking about everything.
You can easily practice this conscious relaxation anywhere, at anytime, no matter where you are. Even if it is only for one minute per day, this practice can be beneficial for everyone. You can close your eyes if you choose to, or not. If you keep your eyes open, gazing at a fixed object will help to steady the mind. You can stand, sit in a chair, or lay down if you prefer. Once you are comfortable, take a few deep breaths and feel your body soften into the position you've chosen. If you'd like, you can use a word, prayer, or mantra to silently recite with each breath. It's generally best to choose a word or phrase with only two syllables so that you can recite the first syllable on the inhalation, and the second with your exhalation. This can help to keep the mind steady and prevent it from wandering off to other thoughts. Some easy and common ones to experiment with are “let go”, “just be”, “ be still”, or “with God”. In Sanskrit, Ayurveda's native language, words that are believed to have specific vibrational sounds are used and can be felt in different parts of the body. An easy Sanskrit mantra to try is “so hum”. Try breathing this way for as long as it feels good. One minute is better than none.
Other methods to explore include classes or instructional audio clips, which can be helpful if you don't feel comfortable trying this on your own. There are so many apps now that are downloadable via your smartphone and offer practices in many increments of time. You will find some are more structured and instructional, while others are more like timers with relaxing soundscapes. Download a few and sample each one to see which ones work best for you. There are also types of yoga that offer more of a meditaive experience and vary from teacher to teacher. Look for Yoga Nidra, Yin Yoga, Restorative yoga, or Kundalini Yoga classes for a group experience that can help you explore a practice that feels good to you. There are even meditation studios that offer various types of traditional techniques to explore.
Some people enjoy the benefits of zero-gravity float tanks and say that they induce a meditative-like state. Praying or the practice of keeping a gratitude journal are also beneficial meditative practices, as is simply walking in nature.
Bottom line: there is no right or wrong way to meditate. The important part is that you make an attempt to find a technique that works well for you and makes you feel good. The benefits of meditation are so great that this ancient ritual is just too important to pass up!
3. CREATE A DAILY ROUTINE AND STICK TO IT!
Ancient yogis were so keen on the importance of consistency that they had their own name for this concept: dinyacharya. Dinyacharya is the art of the daily practice. When we engage in dinyacharya, every activity becomes meaningful whether it's bathing, massaging, grooming, meditating, eating, working, or sleeping. Every ritual has a signifigance and should be attended to with full attention and awareness. By living in this way, our whole day becomes a sacred experience.
Creating a daily routine can also have a powerful impact on our hormones. When we do the same thing at the same time every day, our nervous system begins to relax as it can anticipate what's coming next. We can see this concept clearly when observing how beneficial routines are for young children. Without a daily nap, for example, a child's tempermant is easily shifted to a less than happy one. When the nervous system is relaxed, the “fight or flight” stress hormonal secretions subside, and the “rest and digest” hormones can flourish, bringing on a whole wave of physiological profits.
Dinyacharya is the practice of putting your day's agenda together in a way that benefits you best.
Because each of us are a unique blend of the elements and doshas, some of us will discover that cultivating a daily routine is fun and easy while others will find this extremely difficult. Traditionally, all grooming practices, including daily massage and meditation, are performed in the early morning to create a sense of wellbeing and a positive mindframe for the rest of the day. However, you may find that a certain ritual makes you feel best at the end of the day, or even midday, as a break from your work. Waking, mealtimes, and when you go to sleep should generally be around the same times every day, as well. While this seems simple enough, putting this into practice can be challenging. It can be helpful to make a list of your activities for the following day and reflect upon them before bed. Did you find it difficult to meditate in the morning, or prefer to massage and bathe yourself at night? Switch up your routine until you feel the best and then stick to it! Remember, consistency is key. In a season governed by the wind and air elements that are creating constant motion around us, a regular routine can ground us and keep us stable, much like the deep roots of a tree prevent it from blowing away in a storm. When you practice a balanced and nourishing routine over an extended period of time, you will begin to see and feel the profound benefits of this ancient idea.
