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Ayurvedic Insight
Issue #36, October 2004
In This Issue
Dinacharya - Balance and Daily Routine
by Shannon Mooney
Dinacharya, the Sanskrit word for daily routine, is a simple
and effective way to balance the body. Our daily activities
have a profound effect on our health. A routine, practiced
daily, is stronger medicine than an occasional remedy.
Dinacharya establishes healthful habits through attunement
of the body to the natural cycles of the day. The three
doshas, vata, pitta and kapha, each have their own periods
of time within a twenty-four hour day in which their
energies predominate.
Kapha = 6am – 10am and 6pm – 10pm
Pitta = 10am – 2pm and 10pm – 2am
Vata = 2pm – 6pm and 2am – 6am
By establishing a routine that “goes with the flow ” of these
elemental energies, we are able to more easily support the
body ’s natural rhythms and healing potential.
Consistency is of particular importance as we enter into
vata season. When the cool, dry winds begin to blow, it can
sometimes be difficult to maintain a peaceful, grounded
state of being. Having a routine to follow restores balance
throughout the day, everyday, safeguarding against the
anxiety and stress associated with increased vata.
Waking
It is ideal to wake between 4–6am. This is the most sattvic,
peaceful, and still time of day. Vata’s subtle qualities of
clarity and strengthened intuition make this an ideal time
for spiritual practice. Or, simply take a few deep breaths
and adopt an attitude of gratitude for waking up to a new
day.
Elimination
Empty your bladder and colon upon rising. One helpful
practice is to drink a glass or two of warm water first
thing in the morning. This will rehydrate the tissues, flush
toxins that have accumulated overnight, enkindle agni or
digestive fire and stimulate peristalsis, encouraging timely
elimination.
Take your Herbs
Taking herbs at the same time each day will enhance their
medicinal effect. Herbs taken on an empty stomach have the
most potent action in the body.
Cleansing the senses
Ayurveda recommends purifying the senses each day in
preparation to take in all the rich, new experiences life
has to offer. Refresh and energize by splashing the face
with cool or luke-warm water. Gently wash the ears and apply
a thin coat of sesame oil to the inside of the ear with your
pinkie finger. Use a neti pot with saline solution to
cleanse the nasal passages. Brush the teeth. Scrape the
tongue using a tongue cleaner to remove any coating. Notice
your tongue each morning. A thick coating is indicative of
ama, or toxins in the digestive tract. Scraping the tongue
helps to purify your sense of taste and benefits the
internal organs. Finally, gargle with warm water, or salt
water and turmeric to help purify and strengthen the voice
and keep the gums, mouth and throat healthy.
Exercise
Daily exercise increases circulation and oxygenation of the
tissues, strengthens agni, tones the body, reduces fat and
enhances vitality. Determine the best time to exercise and
what form of exercise to practice with consideration to your
prakriti (constitutional type) and the effects of the
seasons. For example, in the fall, a vata person should
exercise during the kapha time of day, to take advantage of
kapha’s grounding and stable qualities. Choose an activity
that is soothing to the nervous system like restorative yoga
or tai chi.
Meditation
Just as we cleanse our bodies each day, we must also cleanse
our minds of accumulated thoughts that no longer serve us.
Be still. Direct your attention inward. Notice your breath.
Invite calm and relaxation into the body for a few minutes
each day. This practice acts as a protective shield to the
destabilizing influences of the external environment.
Breakfast
A light, nourishing breakfast taken before 8am is
recommended. Kapha predominant individuals can skip this
meal, enkindling digestive fire.
Abhyanga
According to Ayurveda, abhyanga, or oil massage is an
essential component to dinacharya. This practice nourishes
and strengthens the body, encourages regular sleep patterns,
stimulates internal organs, enhances blood circulation and
can significantly reduce vata.
This season, try Banyan’s Vata Massage oil. Gently warm 1/4
cup of oil in a metal cup over a gas flame or submerge the
bottle in hot water. Patiently massage the oil into your
skin for about 5-15 minutes. Begin at the extremities and
work towards the middle of the body. Use long strokes on the
limbs and circular strokes on the joints. Massage the
abdomen and chest in broad, clockwise, circular motions.
Massaging your body with warm oil is a practice in
self-love.
Bathe
After you have massaged your entire body, enjoy a warm bath
or shower using a minimal amount of mild soap. Towel dry
with a towel you do not mind collecting oil with.
Clothing
Always wear clean clothing, preferably made from natural
fibers such as cotton, wool, linen or silk. Ayurveda
discourages wearing used clothing particularly other
peoples’ shoes because of the polluted subtle energies which
they collect.
Work
From 10am to 2pm, when pitta predominates, 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.
Lunch
Midday is also when agni is strongest. Eat your largest meal
of the day at this time. Take a gentle walk after eating to
aid digestion.
Dinner
It is important to allow enough time for your previous meal
to digest (generally 4 hours). Dinner, a lighter meal than
lunch, should be taken preferably before sundown and at
least three hours before bed.
Relaxation
After dinner, it is relaxation time. Spend time with family,
read, listen to music, engage in pleasant conversation from
now until bedtime. It is a time to unwind from the
stimulation and activity of the day. About 1/2 hour before
bed is the perfect time to take Triphala tea.
Sleep
It is a good practice to apply oil to the scalp and the
soles of the feet before bed to calm the nervous system and
promote sound sleep. Go to sleep around 10pm before the next
active pitta period begins (otherwise, a second wind may
have you up until 1am!) This will also ensure 6-7 hours of
sleep before awakening to begin anew the next morning.
Following dinacharya is a way to bring more awareness to all
of the habits and choices we make throughout the day.
Conscious awareness in our daily lives enables us to be
whole and healthy beings, bringing us closer to our true
selves. Living in harmony with the cycles of nature is not
only the path to health, but to true freedom.
Recipe: Sweet Potato Salad
Sattvic, Vata, 0 Pitta, + Kapha
- 4 c. sweet potatoes (2 large)
- 1 T. fresh ginger root, finely grated
- 1/2 t. organic lemon peel, finely grated
- 1/4 c. fresh lemon juice (1 1/2 lemons)
- 1 1/2 tsp. raw honey
- 2-3 T. sesame oil
- salt to taste
Boil whole sweet potatoes until they are tender enough for a
fork to go into them easily. Drain off water (I often save
the water for future soup stock) and peel the potatoes. The
peels will come off easily using your fingers or a small
knife. Cube the sweet potatoes into 1/2 inch pieces.
Whisk together ginger, lemon peel, lemon juice, honey,
sesame oil and salt. Toss with potatoes and serve warm.
Recipe reprinted with permission from Ayurvedic Cooking for
Westerners by Amadea Morningstar, Lotus Press, P.O. Box 325,
Twin Lakes, WI 53181.©1995 All Rights Reserved.
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