Introduction
Modern medicine is extremely powerful. With all the cutting-edge drugs and surgical techniques, most diseases can be managed today using modern medicine. What is possible today wasn’t even imaginable 50 years ago. We have targeted medicines that can kill cancer cells, drugs that rapidly lower high blood sugar in diabetic patients within days, and antibiotics that can eradicate lethal bacteria causing life-threatening infections. Techniques like angioplasty and bypass surgery offer years of additional life to patients with coronary artery disease.
While modern medicine excels in treating diseases, it struggles with prevention. This aspect is crucial as diseases like diabetes, high blood pressure, cancer, and heart diseases are rising exponentially year on year. Most of these diseases cannot actually be cured; once you get any of these, you will have to keep taking medications and visiting your physician for life. All these medicines have their own side effects and won’t work forever. After a few years, one medicine will fail, and you’ll need to switch to another, and then another.
Therefore, the prevention aspect is crucial, and this is where holistic medical systems like Ayurveda excel. Even in terms of treatment, Ayurveda can play a powerful role, but it requires time, faith, and an expert practitioner. In today’s era, each of these components is scarce, hence Ayurveda often fails. Viewing Ayurveda as a “one-pill” solution like modern medicine guarantees it won’t work, because Ayurveda is not just medicine—it’s an entire lifestyle.
I have been reading many books on Ayurveda and writing about what I have learned. I recently read “The Ayurveda Way” by Ananta Ripa Ajmera. In this blog, I will explore the key learnings from this book. Note that it is quite a bulky book, so it’s challenging to cover all its teachings in a single blog. Therefore, I will write this blog as a summary, briefly highlighting the key takeaways.
Cultivate Inner Satisfaction
Healthy Food
Your body is like a car. To run smoothly, it needs the right fuel. As per Ayurveda, this fuel should come from Sattvic foods- such foods are those which are fresh, light, easy to digest, and full of life force (prana). Think of fresh seasonal vegetables and fruits, and cow’s milk and ghee from well-treated cows. Sattvic foods nourish body and balance mind away from anger or laziness.
Meal Preparation Tip
When preparing your meals, focus on the process with mindfulness. Chop your vegetables with care, cook them with love, and serve them with gratitude. This practice not only enhances the taste but also infuses your food with positive energy.
Avoid Rajasic and Tamasic Foods
Rajasic foods (very spicy, salty, or overly sweet) and Tamasic foods (leftovers, processed foods) can disturb your hamper the flow of prank, derail mental balance and lead to negative emotions.
Uplifting Company
The company you keep significantly impacts your mental health. Spend time with people who uplift and support you. Join a local community group or a club that shares your interests and values. Attend regular meetings, participate in group activities, and build meaningful connections with like-minded individuals.
Follow positive and inspiring accounts on social media. Engage with content that uplifts you and avoid negative or toxic interactions.
When you can’t be around positive people, read books that inspire and fill you with positive thoughts.
Book Recommendation
Consider reading “The Power of Now” by Eckhart Tolle or any spiritual text that resonates with you. Other recommendations include “The Bhagavad Gita,” “Autobiography of a Yogi” by Paramahansa Yogananda, and “The Four Agreements” by Don Miguel Ruiz.
| Book Title | Author |
| The Power of Now | Eckhart Tolle |
| The Bhagavad Gita | Various Authors |
| Autobiography of a Yogi | Paramahansa Yogananda |
| The Four Agreements | Don Miguel Ruiz |
Reading Routine
Set aside 15-30 minutes each day for reading. Create a cozy reading nook with comfortable seating, good lighting, and a selection of uplifting books. Use this time to disconnect from electronic devices and immerse yourself in positive and inspiring literature.
Meditation
Set aside time each day for meditation to center your mind and cultivate inner peace. Even a few minutes can make a significant difference.
How to Start
Begin with 5 minutes of focused breathing each morning. Sit comfortably, close your eyes, and focus on your breath. Gradually increase the duration as you become more comfortable with the practice.
Meditation Space
Create a dedicated meditation space in your home. Choose a quiet corner, place a cushion or chair, and add elements that promote relaxation, such as candles, incense, or a small altar with meaningful objects.
Love Yourself
Ayurveda emphasizes the importance of self-love as a foundation for loving others. Here are practical steps to cultivate self-love:
Oil Massage
Daily Self-Massage (Abhyanga) is a wonderful way to nourish your skin, improve joint health, and provide a sense of self-care. Use warm sesame oil in winter and spring, and coconut oil in summer and fall.
Step-by-Step Guide
- Warm the Oil: Place the bottle of oil in a bowl of hot water for 5 minutes to warm it up. Warm oil penetrates the skin more effectively and provides a soothing sensation.
- Prepare Your Space: Lay a towel on the floor or bed to catch any drips. Ensure the room is warm and free from drafts.
- Start with Your Feet: Sit comfortably and begin massaging your feet. Use firm, circular motions on the soles and long strokes on the tops of your feet.
- Move Upward: Continue massaging your legs, using long strokes on the long bones and circular motions on the joints. Pay special attention to areas that feel tense or sore.
- Massage Your Torso: Use circular motions on your abdomen and chest, moving in a clockwise direction to aid digestion.
- Focus on Your Arms: Use long strokes on your arms and circular motions on your elbows and shoulders.
- Finish with Your Neck and Head: Massage your neck and scalp using gentle, circular motions. Spend extra time on your temples and the base of your skull.
- Shower: After the massage, shower with warm water to help absorb the oil into your skin. Use a gentle, natural soap to cleanse your body.
Benefits
Regular self-massage improves circulation, detoxifies the body, calms the nervous system, and promotes a sense of well-being.
Solitude and Silence
Spend time alone to reflect and connect with your inner self. Allocate 5-10 minutes each morning for solitude.
Daily Practice
Find a quiet spot in your home or garden where you can sit undisturbed. Reflect on your thoughts and feelings without judgment. Use this time to set intentions for the day and connect with your inner wisdom.
Journaling
Keep a journal to record your thoughts, reflections, and insights. Writing down your experiences can help you process emotions and gain clarity.
Embrace Silence
Turn off distractions like your phone, TV, and radio. Silence helps you see deeper issues in your life and allows your wisdom to flower.
Weekly Practice
Dedicate one evening each week to complete silence. Use this time for journaling, meditating, or simply being. Disconnect from electronic devices and spend the evening in quiet reflection.
Silent Retreats
Consider attending a silent retreat or creating your own mini-retreat at home. Spend a day or weekend in silence, focusing on meditation, reflection, and self-care.
Seek Your Own Approval
Cultivate a relationship with your higher Self by seeking your own approval rather than external validation.
Self-Compassion
Practice self-compassion by treating yourself with the same kindness and understanding you would offer a friend. Acknowledge your strengths and accomplishments, and be gentle with yourself when facing challenges.
Mindful Self-Reflection
Spend time each day reflecting on your actions and choices. Ask yourself if you are living in alignment with your values and higher Self. Make adjustments as needed to stay true to yourself.
Aligning your daily activities with the natural rhythms of the day can significantly reduce stress and improve health.
Wake Up Early
Rise Between 4 and 6 a.m. This time, often referred to as Brahmamuhurta, is spiritually charged and filled with sattvic vibrations, which infuse your day with positivity and peace. Gradually adjust your waking time if needed.
Gradual Adjustment
If you currently wake up at 8 a.m., set your alarm for 7:45 a.m. for a few days, then 7:30 a.m., and so on until you reach your desired wake-up time. Make the transition gradual to allow your body to adjust.
Morning Routine
Establish a consistent morning routine that includes activities like meditation, yoga, and self-care practices. This sets a positive tone for the day and helps you start with a clear and focused mind.
Morning Rituals
Gaze at Your Hands
Upon waking, look at your hands and mentally acknowledge their power to create and manifest.
Affirmation: “Health, wealth, and happiness lie in my hands.” Repeat this affirmation several times, feeling the power and potential within you.
Visualization: Visualize your hands creating positive outcomes in your life. Imagine yourself achieving your goals and manifesting your desires.
Honor the Sun
Perform a simple sun salutation or offer a prayer to the sun to connect with its energy and blessings.
Sun Salutation Steps:
- Mountain Pose (Tadasana): Stand with feet together, hands in prayer position.
- Raised Arms Pose (Urdhva Hastasana): Inhale, raise your arms overhead, and stretch upward.
- Standing Forward Bend (Uttanasana): Exhale, fold forward, and touch your toes.
- Halfway Lift (Ardha Uttanasana): Inhale, lift your torso halfway, and lengthen your spine.
- Plank Pose (Phalakasana): Exhale, step back into a plank position.
- Four-Limbed Staff Pose (Chaturanga Dandasana): Lower your body to the floor, keeping your elbows close to your sides.
- Cobra Pose (Bhujangasana): Inhale, lift your chest into a cobra pose.
- Downward-Facing Dog (Adho Mukha Svanasana): Exhale, push back into downward-facing dog.
- Forward Bend (Uttanasana): Inhale, step forward to your hands.
- Halfway Lift (Ardha Uttanasana): Exhale, fold forward.
- Mountain Pose (Tadasana): Inhale, rise, and bring your hands back to prayer position.
Sun Prayer: Offer a prayer to the sun, expressing gratitude for its light and energy. You can use a traditional prayer or create your own.
Study Spiritual Texts
Spend a few minutes reading or contemplating spiritual teachings to set a positive tone for the day.
Daily Reading: Choose a passage from a spiritual text like the Upanishads or Bhagavad Gita. Reflect on its meaning and how it applies to your life. Write down any insights or thoughts that arise.
Morning Reflection: After reading, spend a few minutes in quiet reflection. Consider how you can apply the teachings to your day and set an intention to live in alignment with these principles.
Eat on Time
Breakfast
Eat a light breakfast between 7 and 9 a.m. to kickstart your metabolism.
Sit down and eat your breakfast mindfully. Avoid distractions like TV or phone, and focus on enjoying your meal.
Lunch
Make lunch your largest meal, eaten between 12 and 1:30 p.m., when your digestive fire is strongest.
Take a break from work or other activities to enjoy your lunch. Eat slowly and mindfully, savoring each bite.
Dinner
Have a light dinner between 5 and 7 p.m. to ensure your body can digest the food before bedtime.
Avoid heavy or rich foods in the evening. Eat your dinner at least 2-3 hours before bedtime to allow for proper digestion.
Exercise and Physical Health
Exercise is crucial for maintaining physical health and should be done at the right time and in the right amount.
Exercise Before Breakfast or Dinner
Morning Exercise
Engage in physical activity before breakfast to energize your body and mind for the day ahead.
A 30-minute walk or yoga session. You can also include light stretching or a short jog to get your blood flowing.
Find an exercise routine that you enjoy and look forward to. This will help you stay consistent and motivated.
Evening Exercise
If mornings are not possible, exercise before dinner to avoid vata-dosha-related diseases and improve digestion.
Choose exercises that are calming and not too intense. This will help you wind down and prepare for a restful evening.
Grounding Activities in the Evening
Calming Activities
Between 6 and 10 p.m., engage in grounding activities like reading, journaling, or meditating to promote sound sleep and prepare your body for rest.
Spend 15 minutes journaling about your day, followed by a 10-minute meditation session. Reflect on your experiences, express gratitude, and set intentions for the next day.
Turn off electronic devices and avoid stimulating activities like watching TV or using your phone. Create a calming environment with dim lighting, soft music, or aromatherapy.
Oral and Body Care
Ayurveda offers specific recommendations for oral and body care to enhance overall health.
Natural Toothpaste
Use Bitter Ingredients
Choose toothpaste with natural bitter ingredients like neem and turmeric to maintain oral hygiene and prevent dental issues.
DIY Toothpaste: Mix neem powder, turmeric powder, and a little sesame oil to form a paste. Use this to brush your teeth. You can also add a few drops of peppermint oil for a refreshing flavor.
Oral Care Routine: Brush your teeth twice a day, in the morning and before bed. Use a soft-bristled toothbrush and gentle, circular motions to clean your teeth and gums.
Oil Pulling
Swish Sesame Oil
Practice oil pulling by swishing a tablespoon of sesame oil in your mouth for 15-20 minutes. This strengthens your voice, prevents wrinkles, and boosts oral health.
How to Do It:
- Measure the Oil: Take 1-2 teaspoons of sesame oil in your mouth.
- Swish Gently: Swish the oil around your teeth and mouth, making sure to cover all areas. Do not swallow the oil.
- Duration: Continue swishing for 15-20 minutes. If this is too long initially, start with 5 minutes and gradually increase the time.
- Spit It Out: Spit the oil into a trash can (not the sink, as it can clog pipes).
- Rinse: Rinse your mouth with warm water to remove any remaining oil.
- Brush: Brush your teeth as usual.
Benefits
Oil pulling helps remove toxins, improves oral hygiene, reduces bad breath, and promotes overall health.
Shower Well
Daily Shower
Shower daily, preferably after eliminating in the morning, to improve appetite, sexual vigor, lifespan, and strength. Use warm water and natural soaps to cleanse your body.
Use lukewarm water for your head and cool to warm water for the rest of your body. Use green mung dal flour as a natural soap alternative. Gently scrub your skin to remove dirt and impurities.
After showering, apply a light layer of natural oil (such as coconut or sesame oil) to your skin to keep it moisturized and nourished.
Emotional Health
Managing emotions is key to maintaining mental and physical health.
Express Natural Urges
Do Not Suppress
Allow natural urges like sneezing, yawning, or crying to occur. Suppressing these can lead to health issues.
If you feel the urge to sneeze or yawn, do so without holding back. If you need to cry, find a private space and let your emotions flow. Acknowledge and honor your natural bodily functions.
Find healthy outlets for your emotions, such as talking to a trusted friend, writing in a journal, or engaging in creative activities like painting or music.
Forgiveness and Letting Go
Practice Forgiveness
Let go of past wounds and negative emotions. Forgiveness frees you from the unconscious grip of these emotions and promotes mental clarity.
Write a letter to someone you need to forgive (you don’t have to send it). Express your feelings and then let them go. You can also write a letter to yourself, forgiving yourself for any past mistakes or regrets.
Create a letting go ritual to release negative emotions. Write down what you want to let go of on a piece of paper, then burn it or tear it up as a symbolic act of release. Visualize the negative emotions leaving your body and mind.
Spiritual Practices
Connecting with your higher Self through spiritual practices can provide profound benefits.
Chant Mantras
Example Mantra
The Gayatri Mantra – “Om Bhur Bhuvaḥ Swaḥ, Tat Savitur Vareṇyaṃ, Bhargo Devasya Dhīmahi, Dhiyo Yonaḥ Prachodayāt.”
How to Chant:
- Find a Quiet Space: Sit comfortably in a quiet space where you won’t be disturbed.
- Focus on Your Breath: Take a few deep breaths to center yourself.
- Chant Slowly: Recite the mantra slowly and clearly, focusing on the sound and its meaning.
- Repeat: Repeat the mantra several times, allowing its vibrations to resonate within you.
- Reflect: After chanting, spend a few moments in silence, reflecting on the mantra’s meaning and how it applies to your life.
Benefits
Chanting mantras helps calm the mind, reduce stress, and connect you with your higher Self. It also enhances concentration and brings a sense of peace and clarity.
Create a Personal Sanctuary
Sanctuary Space
Designate a space in your home for spiritual practice and reflection. Fill it with objects that inspire you, such as photos, quotations, or spiritual books.
Creating Your Space:
- Choose a Quiet Corner: Find a quiet corner in your home where you can create your sanctuary.
- Add Meaningful Items: Place items that hold personal significance, such as photos of loved ones, spiritual teachers, or meaningful symbols.
- Include Comfort Items: Add a comfortable cushion or chair, a soft blanket, and a small table or shelf to hold your items.
- Incorporate Nature: Include elements of nature, such as plants, flowers, or crystals, to bring a sense of grounding and connection to the earth.
- Lighting: Use soft lighting, such as candles or a small lamp, to create a calming atmosphere.
- Personal Touches: Add personal touches, such as a journal, spiritual books, or a small altar, to make the space uniquely yours.
Using Your Sanctuary: Visit your sanctuary space daily for meditation, reflection, or simply to sit in silence. Use this space to connect with your inner self and recharge your spirit.
Yoga and Meditation
Incorporate yoga and meditation into your daily routine to connect your body, mind, and spirit.
Natural Yoga Poses
Simple Yoga Poses
Practice neck rolls, lotus fingers, and ankle rolls to enhance flexibility and mindfulness. These poses are accessible to everyone, regardless of age or physical condition.
Neck Rolls:
- Sit Straight: Sit comfortably with your spine straight and shoulders relaxed.
- Close Your Eyes: Close your eyes and take a few deep breaths.
- Visualize Your Neck: Visualize your neck and notice any areas of tension or stiffness.
- Slow Movements: Slowly move your head to the right, then back to center, then to the left, and back to center. Repeat several times.
- Circular Movements: Slowly roll your head in a circular motion, first clockwise, then counterclockwise. Repeat several times.
Lotus Fingers:
- Close Your Eyes: Sit comfortably and close your eyes.
- Connect with Your Hands: Take a moment to appreciate your hands and all they do for you.
- Form a Bud: Bring your fingers together to form a bud.
- Blossom: Slowly open your fingers wide, imagining them blossoming like a lotus flower.
- Repeat: Repeat the movement several times, focusing on the sensation in your fingers and hands.
Ankle Rolls:
- Sit on the Ground: Sit on the ground with your legs extended in front of you.
- Breathe: Take a few deep breaths and focus on your feet.
- Rotate Your Ankles: Slowly rotate your right foot in a circular motion, first clockwise, then counterclockwise. Repeat with your left foot.
- Mindful Movement: Stay connected with the movement and sensation in your ankles.
Sun Meditation
Meditate on the Sun
Spend a few minutes each day meditating on the sun. Visualize its light filling you with energy, knowledge, creativity, and health.
Sun Meditation Steps:
- Sit Comfortably: Find a comfortable seated position, either indoors by a window or outside in the sunlight.
- Close Your Eyes: Close your eyes and take a few deep breaths.
- Visualize the Sun: Visualize the sun’s rays filling your heart with warmth and light.
- Breathe Deeply: Inhale deeply, imagining the sun’s energy spreading throughout your body.
- Exhale Slowly: Exhale slowly, releasing any tension or negativity.
- Repeat: Continue this visualization and breathing for several minutes.
- Reflect: After the meditation, spend a few moments reflecting on the experience and how you feel.
Benefits
Sun meditation helps increase vitality, boost mood, and enhance overall well-being. It also fosters a deeper connection with nature and the natural rhythms of life.
Conclusion
By integrating these Ayurvedic practices into your daily life, you can transform your health, reduce stress, and cultivate a deeper connection with your higher Self. Each practice, whether it’s a morning ritual, a dietary adjustment, or a spiritual exercise, contributes to a holistic approach to well-being. Remember, true transformation takes time and patience, so take one step at a time and enjoy the journey towards a healthier, happier life.
Additional Tips for Integrating Ayurvedic Practices
Start Small
- Choose One Practice: Begin by incorporating one new practice into your daily routine. Focus on mastering it before adding another.
- Consistency is Key: Consistency is more important than perfection. Aim to practice regularly, even if it’s just for a few minutes each day.
Listen to Your Body
- Tune In: Pay attention to how your body responds to different practices. Adjust as needed to suit your unique needs and preferences.
- Honor Your Limits: Be gentle with yourself and honor your body’s limits. Avoid pushing yourself too hard, and allow time for rest and recovery.
Create a Supportive Environment
- Involve Loved Ones: Share your Ayurvedic journey with friends or family members. Involving others can provide support and motivation.
- Set Up Reminders: Use reminders, such as notes or alarms, to help you remember to practice regularly.
Reflect and Adjust
- Regular Reflection: Take time to reflect on your progress and experiences. Consider keeping a journal to track your journey and insights.
- Adjust as Needed: Be open to adjusting your practices as needed. What works for you may change over time, and it’s important to stay flexible and adaptable.
Final Thoughts
Ayurveda offers a comprehensive and holistic approach to health and well-being. By incorporating these practices into your daily life, you can experience profound physical, mental, and spiritual transformation. Embrace the journey with patience, compassion, and an open heart, and enjoy the many benefits that Ayurveda has to offer.
Remember, true transformation takes time and patience, so take one step at a time and enjoy the journey towards a healthier, happier life.
