Here is how ayurveda and yoga can be used to self nourish throughout the day.
Start the day with a simple pranic exercise of waking up your joints. Make small circles with wrists, elbows, shoulders, ankles, knees and hips. Rotate each joint 10x in each direction, breathing consciously.
Before eating your food, feast on it with all your senses.
- Look at each thing on your plate, really see it. Ask yourself: What is it? Where did it come from? How is it going to nourish me?
- Take a moment to express gratitude for the energy you are about to receive.
- Before taking the first bite, smell and absorb the aroma of the food.
- Slowly eat it; chew each bite mindfully.
The practice described above can add to the enjoyment of your meal, but it is also physiologically important. The more information that your brain has about what you are sending to the digestive system, the more effectively you will be able to digest it.
Before eating lunch, take a few minutes to nourish your digestive organs by making 10 clockwise and 10 counterclockwise rotations of your upper torso while sitting. Inhale as you rotate forward and exhale as you draw your abdomen in and circle backwards.
After eating, take 5 minutes to sit quietly. Feel the sensation of a full belly and visualize the food being transformed by your Agni (digestive fire) into tiny molecules of energy that will power your amazing being.
As you wind the day down, gently massage each of the joints (wrists, elbows, shoulders, neck, low back, hips, knees, ankles) in your body for a few seconds. It is remarkable how even just a little attention to the joints can help your body feel more integrated. Finally, slowly sip a warm glass of Golden Milk* to nourish your system.
Practice savasana in the moments before going to sleep. This can be done on the floor or in bed. Simply lay flat on your back for 3-5 minutes, focusing on the movement of your breath throughout the body, scanning it from head to toe, consciously imagining every part relaxing as your attention rests on that part of the body. This simple practice will help promote a more restful sleep by relaxing the body and quieting the mind.
Simple recipe for Golden Milk
In a pan, warm "milk" (dairy or non-dairy) with pinch each of: turmeric, cinnamon, and cardamom. Warm on stove for several minutes, add honey to taste.