Establishing a nourishing daily routine is vital for cultivating holistic well-being in body, mind, and spirit. By embracing a functional routine, we create a harmonious structure that allows us to thrive and experience true happiness. Nature itself operates in cycles, transitioning from day to night and season to season, and all living beings, from animals to plants, align their routines with these natural rhythms to maintain their health.
The fast-paced, technology-driven lifestyle of the modern world often disconnects us from these natural rhythms, leading to imbalances, stress, and lifestyle diseases. It is essential to realign ourselves with nature’s rhythm and prioritize a balanced routine for a healthier and more fulfilling life.
Dincharya
Within the ancient wisdom of Ayurveda, the concepts of Dincharya (daily regimen) and Ritucharya (seasonal regimen) form integral components of maintaining holistic well-being. These practices offer insightful guidelines that enable individuals to adapt and synchronize their lifestyles with the natural rhythms of the day and the changing seasons.
Dincharya serves as a blueprint for structuring our daily routine in a way that optimizes health and harmony. It emphasizes the importance of aligning our activities with the natural cycles of the sun, awakening with the sunrise and retiring with the sunset. Ayurveda advises gentle self-care practices upon waking, such as tongue scraping and oil pulling, to cleanse and refresh the body. Engaging in regular exercise, practicing mindfulness and meditation, and consuming balanced meals at appropriate times are also key components of a well-rounded daily routine.
As the day progresses, the changes are very evident in the environment which affects (pacifies or ignites) our Dosha: Vata, Pitta, or Kapha. If we don’t take the corrective measures to adapt to these changes, it leads to an internal imbalance, which in turn leads to various disorders & diseases.
Ayurveda has divided each day & night in to 4-hour periods dominated by vata, pitta or kapha.
Morning Dincharya: 6.00 AM – 10.00 AM (Kapha Time)
- Wake Up: Rise early in the morning, before the sunrise (4 to 6am), preferably around 5 am. Sleeping after 6 am will make us lazy and increases our tendency to put on weight.
- Warm Water: Drink 2 glasses (500 ml) of warm water.
- Clear Bowels: Evacuate bowels and bladder, ideally within the first hour of waking.
- Clean Teeth & Tongue: Brush your teeth. Scrape your tongue with a tongue scraper. This stimulates digestion and elimination.
- Drink Herbal Infusion: Boil water with some cinnamon, ginger & lemon, &have it warm
- Oil Pulling: To strengthen teeth, gums, and jaws, & remove wrinkles from cheeks, gargle with warm sesame oil. Hold the oil in your mouth, swirl it around vigorously, then spit it out and gently massage the gums with the finger. (practically, you may want to follow this up with brushing)
- Nasyam (Nasal Drops): Putting 2 to 4 drops of warm ghee or sesame oil into each nostril in the morning helps to lubricate the nose, clean the sinuses, and improve voice, vision, and increase mental clarity. Our nose is the door to the brain, so nasal oil drops nourish prana and bring intelligence.
- Be Active: A 30- 45 minutes practice of Yoga and exercise, or walking, is best done in the morning, when the body is in its Kapha phase and is naturally strong physically.
- Pranayama & Meditation: Do 5-10 minutes of breathing exercises (pranayama) followed by 5-10 minutes of meditative practices.
- Self-Abhyanga: Enjoy your daily Abhyanga (self-massage using oil). Best with sesame oil or castor oil. Start from extreme ends, working till the centre of the body, using firm, upward strokes.
- Bathing: Take shower with warm water.
- Warm Breakfast: Eat a moderate amount of warm breakfast. Quantity may vary based on body type/ appetite.
Midday Dincharya: 10.00 AM – 2.00 PM (Pitta Time)
- Lunch: Make lunch as your main meal of the day. Our digestive fire is at peak during this time, hence better digestion of food happens. While eating, be mindful, and avoid using mobile, TV or talking.
- Follow it up with light walking (10 to 15 minutes) to enable proper digestion.
Late Afternoon Dincharya: 2.00 PM – 6.00 PM: (Vata Time)
- Do Calming Activities: This is the Vata time of day and nervous system is most active. In the last part of this phase it is beneficial to do easy yoga postures or relaxing activities for 15-20 minutes.
- Follow that with a 10 min Pranayama (breathing activities) & meditation session
Evening Dincharya: 6.00 PM – 10.00 PM (Kapha Time)
Warm Dinner:
- Take warm & light dinner at twilight. If that is not possible, avoid a heavy meal.
- Apply warm oil to the soles of your feet and rub in till absorbed. Do it an hour before bedtime
- Do 10-15 minutes of Pranayama & Meditation just before sleep to help calm & relax. This will help you in falling off to sleep easily, & improve the quality of your sleep.
Before going to sleep: (at least 1 hour prior)
- Avoid too much physical activity.
- Do not watch television in bed, or excessive use of mobiles/laptops/tablets
Through conscious awareness and mindful adjustments, we optimize our well-being and create a harmonious coexistence with the natural world. Implementing these principles in our lives empowers us to nurture our physical, mental, and spiritual health, fostering a sense of balance, vitality, and fulfillment.
