Create your daily wellness routine
Photo by bruce mars on Unsplash
Daily routines can set the tone for how you feel the entire day and even influence how well you sleep through the night. When you create a routine, this allows your nervous system to feel secure and know what to expect. You may have noticed how you feel calmer and more secure when you know what is about to happen versus when it's completely unexpected. The stress response in your brain gets to turn down the alert system and feel more relaxed, making space for creativity, fun, and pleasure to enter into your day.
Energetically, this could even be seen as embodying masculine and feminine qualities, or yin and yang. One aspect is more structured, while the other is more fluid. You can't have one without the other; both are necessary for a healthy balance.
Let's explore some ideas and a sample of what the ancient holistic modality from India calls Dinacharya, or your daily wellness routine.
Don’t worry, you don’t have to do everything every day!! As you go through the list below pick one thing from each section (time of day) that sound like they would be enjoyable and doable for you and start there! As you get into the flow with these you can add on, so be sure to save this post to refer back to again and again.
The routine begins the night before:
Sleep Schedule: Aim to retire by 10:00-10:30 PM, adjusting slightly later during summer months.
Morning Wake-up: Rise with the sun. Those who are ill, elderly, or exhausted should rest as needed. Upon waking, take a moment for mindful awareness before rising.
Oral Hygiene:
Tongue Scraping: Utilize a stainless steel scraper, moving from back to front 5-8 times. This practice removes toxins and enhances taste perception.
Oral Care: Rinse the mouth and brush teeth. Consider oil pulling with sesame oil for gum health.
Facial Care: Wash the face with cool water. Cleanse eyes with cool water or rose water.
Hydration: Consume warm lemon water to stimulate digestion and support kidney function. Add ginger powder if digestion is sluggish.
Elimination: A regular bowel movement upon waking is a sign of healthy digestion.
Nasal Cleansing: Use a neti pot with saline solution, followed by nasal lubrication with warm oil.
Self-Massage (Abhyanga): This practice nourishes the skin, stimulates circulation, and promotes relaxation.
Exercise: Engage in moderate physical activity to boost immunity and mood.
Bathing: Use natural products.
Meditation: Begin with 5 minutes, gradually increasing to 20 minutes daily.
Nutrition: Consume a nourishing breakfast with protein, healthy fats and carbs.
Midday Practices:
Lunch should be the day's largest meal.
Eat mindfully in a calm environment.
If possible, rest briefly on the left side after eating to aid digestion for 20 minutes.
Evening Routine:
Light Management: Reduce artificial lighting post-dinner to support natural circadian rhythms.
Digital Detox: Limit screen exposure after 8-9 PM to prevent melatonin suppression.
Light Evening Meal: Consume dinner before sunset or at least 3 hours before bedtime.
Relaxation: Consider a warm bath with calming essential oils.
Mental Winding Down: Avoid stimulating activities or conversations before sleep.
Reflective Practice: As you lay down for sleep, take time to review your day step by step backwards to promote assimilation and release.
Remember, this “ideal” daily routine via Ayurveda was created in a time before we had our busy schedules and work and families to tend to. So start where you can! Choose just one thing from each time of day and commit to it for seven days and see how you feel. You have nothing to lose, and only, a better mood, balanced, hormones, healthier digestion, less stress or better sleep to gain ;) But don’t just take my word for it ~ try it out and report back ( I love to hear how you’re doing!) .
Hi, I’m Katie Shaw,
After years on my own healing journey, I now help women like you overcome autoimmune + gut issues and feel more pleasure in a body you love. Read More about how…