This article appeared on our sister site American Spa.
The Art of Living Retreat Center (NC), an Ayurvedic wellness retreat, provides some tips to incorporate ayurvedic practices into your daily routine. Ayurveda is an ancient science from India that focuses on a holistic diet and lifestyle practices to boost the immune system and prevent disease. The goal is to teach people how to attain optimal health and strengthen mind, body and spirit through a deeper understanding of themselves.
Ayurveda Daily Routine
Morning
- Rise Before the Sun (5 a.m.): Oxygen and earth energy is freshest and fairest, increases energy levels throughout the day.
- Morning Hygiene Regime: Brush teeth and scrape tongue to purify mouth, rinse face and eyes with cold water or rose water to keep eyes cool and refreshed and invigorate skin, apply nasal drops (3-5 drops of warm ghee nostril to lubricate, clean sinuses and improve voice, vision and mental clarity).
- Drink a Glass of Warm Water: This helps eliminate toxins and impurities in the system.
- Exercise (5:30 a.m.): Yoga, walking, biking and swimming removes stagnation, strengthens digestive fire, reduces fat, and gives overall feeling of lightness and joy.
- Meditation and Pranayama: Breathing exercises and 15 minutes of meditation set intention for the day.
- Eat Breakfast (6:30 a.m.): Eat a filling breakfast comprised of wholesome, unrefined foods which minimizes calories and maximizes nutrients. An example is coconut yogurt with chia seeds, strawberries, blueberries, cashews and yacon syrup.
- Get dressed and ready for the day.
Afternoon
- Work: 10 a.m. to 2 p.m. are the most productive hours for work. Choose this time of day for problem solving or completing any task that requires full attention and focus.
- Eat Lunch: Eat lunch between 11:30 a.m. and 1:30 p.m. This is the main meal of the day so eat a hearty, healthy, nutritious meal consisting of fresh food. Try spinach and tofu stuffed sweet potato or a broccoli, dandelion, avocado salad with fresh cilantro and almond sauce.
- Walk: Take a gentle walk after eating lunch to aid in digestion.
Evening
- Eat a Light Supper (5-6 p.m.): Soups, salads, grains and vegetables are ideal. Try to avoid eating a heavy meal that is hard to digest before bed. Carrot ginger soup is a great option.
- Walk: Walking aids in digestion.
- Practice Yogic Breathing and Meditation: This helps strengthen the body’s ability to fight diseases and keep calm during the widespread fear and panic.
- Oil Massage (Abhyanga): This slows down the aging process by removing dryness and stagnation from tissues and organs, promoting lymphatic flow, and nurturing the mind and body. It also helps induce sound sleep and keep skin soft.
- Evening Self-Care: Warm bath/shower, dry brushing, brush teeth, scrape tongue, oil pulling, and a Neti Pot.
- Drink Tea or Warm Milk: Drink warm milk with turmeric and black pepper, or warm tea before bed to helps bolster immune system. Try a homemade Turmeric Spiced Chai.
- Light reading, journaling and Pranayama (yogic breathing).
- Bedtime by 10 p.m.: Between 10 p.m. to 2 a.m., the internal organs and systems are rejuvenating, healing and repairing.