Dinacharya: An Intro to the Ayurvedic Daily Routine
In the midst of the coronavirus, two things have become clear. One, most of us have found ourselves with lots of extra free time...this can be great at first, but if you're a routine-driven person like me, can quickly become maddening. Two, self-care has never been more important.
Enter dinacharya, the ayurvedic term for "daily routine." I've found that working through a simple daily checklist of care rituals helps me manage my mental and physical health during times of isolation, anxiety, or uncertainty (not to mention just in general).
The specific elements that round out a solid dinacharya practice can of course be tailored in any way that feels appropriate for you, and as we dig a bit deeper into them you may find that some of the cleansing practices speak to you more than others, so feel free to pick and choose as you learn more. Your dinacharya can evolve and grow over time!
1. Wake up with the chickens
Generally speaking, when it comes to our rise and shine routine, the earlier the better! Typical dinacharya recommendations are according to one's dosha, or Ayurvedic constitution (a bit more on that later!), with kaphas' recommended wake-up time as early as 4:30 am. For some of you reading this, this probably sounds like torture! And to be frank, I am not one of you. I've been an early riser since birth, with an average wake up time of around 6:00 am at the latest, so when I was introduced to dinacharya, this part was really simple for me. If, however, you fall into the night owl camp, be kind to yourself. Ensure you're still getting a solid 7-8 hours of sleep and just do your best. I find that it's more important to follow your routine upon waking than it is to start it at X o'clock in the morning, so be kind to yourself here!
2. Set an intention upon waking
Before getting out of bed, take a moment for gratitude and reflection. Briefly list a few things you're thankful for, and set your intention, whether that means setting a specific goal or simply focusing on an attribute you'd like to cultivate (for example, "this morning I'm grateful for my health, my family, and a roof over my head, and I intend to extend compassion to myself and others as I make my way through the world today").
3. Drink water
While my daily water intake is okayish, I find this part of my daily routine so important, because if I start the day out hydrating properly, the chances of me continuing to do so throughout the day are exponentially higher. I like to just leave a full bottle of water out on the nightstand next to my phone, that way it's the first thing I grab for when I'm ready to get out of bed in the morning. Remember, recommended water intake varies based on age, activity level, etc, but the general guideline is eight 8-oz glasses a day, so start early to ensure you're getting what you need!
4. Cleansing practices
Traditional dinacharya cleansing practices can be quite expansive and include cleansing practices for the face, teeth, tongue, mouth, nasal cavities, ears, and eyes. This can be as simple as brushing your teeth/tongue, showering and washing your face if that's what you're comfortable with, or can build on and add practices such as tridoshic eye washes, oil pulling, ear drops and ear candling, nasal washes, gargling, or using a neti pot.
For fun, I made a short video featuring two of the Ayurvedic wellness practices that I added to my dinacharya over the past year or so:
5. Potty Time
If you've consumed your morning water, that likely will have gotten things moving in the right direction for this next one, which is evacuation. Urinating and moving our bowels first thing in the morning is key, as we're eliminating toxins from the physical body. Breathwork, movement, and meditation will follow, so you want to make sure you're practicing these things after evacuation is practiced. For good measure, I'll add here that this step can happen before OR after your other cleansing rituals, and remember to practice proper hygiene, washing your hands after evacuation.
6. DIY Spa Time!
Who doesn't want permission to take time out of your morning for massage? Use your favorite natural/essential oils or lotion and hydrate your skin from head to toe after bathing, taking time to gently massage any areas that feel stiff or sore, and dress in loose, comfortable clothing for the final steps of your dinacharya practice.
7. Breathwork, Movement, Meditation: The 3 Keys
As part of your daily routine, set a goal to make time for each of these three practices as consistently as possible, even if it's just a few minutes for each per day. Breathwork, movement, and meditation are such an important part of the dinacharya that I decided to expand this post and dedicate a post to each of them as we make our way through the week! Stay tuned!
8. Eat a healthy breakfast
Kickstart your day by fueling your body with a nutritious breakfast. This can be anything you like, but the general suggestion as far as Ayurveda is concerned is to choose foods that are compatible with your dosha (again, links below are helpful if you are new to doshas or Ayurveda), and to drink plenty of water with your meal. Take your time chewing, and see if you can enjoy a mindful meal by eating without distractions--no TV, no internet, no scrolling through Twitter--this is really hard for most of us, but is a great start in encouraging us to become more mindful in general.
In the meantime, feel free to practice any of the elements I've introduced here today. Here are a few helpful links for those readers interested in learning more about Ayurveda and dinacharya:
What is Ayurveda?
Kripalu Center's Dosha Quiz (What's Your Dosha?)
The Daily Routine by The Ayurvedic Institute]
How and Why to Use a Neti Pot
Until next time, take care of yourselves and others as best as you are capable. Namaste.
XO
Jess
Enter dinacharya, the ayurvedic term for "daily routine." I've found that working through a simple daily checklist of care rituals helps me manage my mental and physical health during times of isolation, anxiety, or uncertainty (not to mention just in general).
The specific elements that round out a solid dinacharya practice can of course be tailored in any way that feels appropriate for you, and as we dig a bit deeper into them you may find that some of the cleansing practices speak to you more than others, so feel free to pick and choose as you learn more. Your dinacharya can evolve and grow over time!
Generally speaking, when it comes to our rise and shine routine, the earlier the better! Typical dinacharya recommendations are according to one's dosha, or Ayurvedic constitution (a bit more on that later!), with kaphas' recommended wake-up time as early as 4:30 am. For some of you reading this, this probably sounds like torture! And to be frank, I am not one of you. I've been an early riser since birth, with an average wake up time of around 6:00 am at the latest, so when I was introduced to dinacharya, this part was really simple for me. If, however, you fall into the night owl camp, be kind to yourself. Ensure you're still getting a solid 7-8 hours of sleep and just do your best. I find that it's more important to follow your routine upon waking than it is to start it at X o'clock in the morning, so be kind to yourself here!
2. Set an intention upon waking
Before getting out of bed, take a moment for gratitude and reflection. Briefly list a few things you're thankful for, and set your intention, whether that means setting a specific goal or simply focusing on an attribute you'd like to cultivate (for example, "this morning I'm grateful for my health, my family, and a roof over my head, and I intend to extend compassion to myself and others as I make my way through the world today").
3. Drink water
While my daily water intake is okayish, I find this part of my daily routine so important, because if I start the day out hydrating properly, the chances of me continuing to do so throughout the day are exponentially higher. I like to just leave a full bottle of water out on the nightstand next to my phone, that way it's the first thing I grab for when I'm ready to get out of bed in the morning. Remember, recommended water intake varies based on age, activity level, etc, but the general guideline is eight 8-oz glasses a day, so start early to ensure you're getting what you need!
4. Cleansing practices
Traditional dinacharya cleansing practices can be quite expansive and include cleansing practices for the face, teeth, tongue, mouth, nasal cavities, ears, and eyes. This can be as simple as brushing your teeth/tongue, showering and washing your face if that's what you're comfortable with, or can build on and add practices such as tridoshic eye washes, oil pulling, ear drops and ear candling, nasal washes, gargling, or using a neti pot.
For fun, I made a short video featuring two of the Ayurvedic wellness practices that I added to my dinacharya over the past year or so:
❤SIDE NOTE❤
((It's probably wise for me to mention now that if you happen to research dinacharya and/or Ayurveda beyond this blog (and I highly recommend that you do...there are some helpful links below to get you started), you will notice that specifics of these practices may seem strange or uncomfortable at first (for example, cleansing one's eyeballs, the inclusion of the three doshas, the aforementioned early wake-up call). Don't let this scare you! Remember, start where you're comfortable today and as you continue to research, you can choose which elements work best for you. Practice compassion and be kind to yourself...any daily routine is better than none at all!))5. Potty Time
If you've consumed your morning water, that likely will have gotten things moving in the right direction for this next one, which is evacuation. Urinating and moving our bowels first thing in the morning is key, as we're eliminating toxins from the physical body. Breathwork, movement, and meditation will follow, so you want to make sure you're practicing these things after evacuation is practiced. For good measure, I'll add here that this step can happen before OR after your other cleansing rituals, and remember to practice proper hygiene, washing your hands after evacuation.
6. DIY Spa Time!
Who doesn't want permission to take time out of your morning for massage? Use your favorite natural/essential oils or lotion and hydrate your skin from head to toe after bathing, taking time to gently massage any areas that feel stiff or sore, and dress in loose, comfortable clothing for the final steps of your dinacharya practice.
7. Breathwork, Movement, Meditation: The 3 Keys
As part of your daily routine, set a goal to make time for each of these three practices as consistently as possible, even if it's just a few minutes for each per day. Breathwork, movement, and meditation are such an important part of the dinacharya that I decided to expand this post and dedicate a post to each of them as we make our way through the week! Stay tuned!
8. Eat a healthy breakfast
Kickstart your day by fueling your body with a nutritious breakfast. This can be anything you like, but the general suggestion as far as Ayurveda is concerned is to choose foods that are compatible with your dosha (again, links below are helpful if you are new to doshas or Ayurveda), and to drink plenty of water with your meal. Take your time chewing, and see if you can enjoy a mindful meal by eating without distractions--no TV, no internet, no scrolling through Twitter--this is really hard for most of us, but is a great start in encouraging us to become more mindful in general.
In the meantime, feel free to practice any of the elements I've introduced here today. Here are a few helpful links for those readers interested in learning more about Ayurveda and dinacharya:
What is Ayurveda?
Kripalu Center's Dosha Quiz (What's Your Dosha?)
The Daily Routine by The Ayurvedic Institute]
How and Why to Use a Neti Pot
Until next time, take care of yourselves and others as best as you are capable. Namaste.
XO
Jess
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