By.
Dr. Claudia Welch
The
Purusha or self-conscious personality is born from Rasa. Therefore an
intelligent person should carefully preserve his bodily rasa by
adopting a proper regimen of diet and conduct. (1)
Ayurveda,
literally “the science of life”, seeks to support a rich,
flavorful life on all levels. The Sanskrit word rasa translates
as “juice,” “sap,” “taste,” or “flavor.” It is also
the name of the primary nutritional substance of the body that is
associated with plasma, lymph and chyle(2). Every cell of our
body requires rasa. If rasa is healthy,
we are likely to have vitality, feel satiated, content and find
enjoyment in life.
One
important way to support healthy rasa, is to have an
optimal daily routine—called dinacharya. Dinacharya takes
advantage of the shifting qualities in each time of day, season, and
environment to determine the best activity to engage in and when to
engage in it. For example, because “like increases like”-a law of
Nature, according to Ayurveda—we observe that the relative heat of
midday increases the power and capacity of agni, the digestive
fire. This means that the middle of the day is the best time to eat
our main meal. In that way we are taking advantage of the natural
increase of heat.
There
are also times when we need to adjust our actions to counteract the
natural qualities of a given time. For example, dawn is a natural
time of change—from darkness to daylight. While we can take
advantage of that transformational energy to encourage a fruitful
meditation, the grounding, quiet stability of a meditation practice
also counteracts the potentially anxiety-producing aspect of change.
If we
are interested in maintaining a healthy equilibrium, it is incumbent
upon us to recognize the qualities inherent in times of day and our
environments (3) and learn how to respond in a manner that
maintains balance. Sometimes this means taking advantage of the
qualities inherent in our environments, and sometimes it means
learning how to counteract them. The best response to our environment
will, in part depend on our individual constitutions. What will feel
good to one person may cause irritation or anxiety in another.
While
there are certain elements of dinacharya that may
need to be tailored to our unique needs, there are guidelines
outlined in the classic ancient Ayurvedic texts (4) that can
benefit most of us, most of the time.
It is
interesting to note that, while general life principles are given as
guidelines to live our daily lives, the bulk of specific directions
are geared towards a morning routine, from waking sometime between
3am and dawn, to meditating, grooming, exercising and bathing. All
this takes place before breakfast. From breakfast on we are left to
our discretion, to apply ethical living to our particular needs and
patterns. Why is so much emphasis given to our early morning routine?
There is a principle accepted by Eastern Medicine, called the Law of
Microcosm and Macrocosm that can help us understand this better. Dr.
Robert Svoboda offers a succinct explanation:
According
to the Law of Microcosm and Macrocosm, everything that exists in the
vast external universe, the macrocosm also appears in the internal
cosmos of the human body, the microcosm. Charaka
says, ’Man is the epitome of the universe. There is in man as much
diversity as in the world outside, and there is in the world as much
diversity as in man.’ When the individual becomes aligned with the
universe, the lesser cosmos functions as a harmonious unit of the
greater. Dr.
Robert Svoboda (5)
If
everything that exists in the macrocosm exists in the microcosm, then
the reverse must also be true: everything that exists in the
microcosm exists in the macrocosm. This can have profound
implications. But first let us look at some various examples of this
principle at work.
In
Ayurveda, a common application of this law is in the elemental macro
and microcosms. In the human being, as well as in the universe, there
are five creative elements—earth, water, fire, air and ether—and
three forces: one that governs movement, one transformation and the
third structure. In the Universe these forces are
called anila, surya and soma,
respectively. In the human being, they are the doshas:
Vata, Pitta and Kapha, respectively.
The
microcosm will always reflect the macrocosm. For example, in the fire
of summer—governed by surya—we may have more of a
tendency to suffer from internal Pitta conditions,
such as ulcers, anger or skin rashes. The macrocosm of the seasonal
environment is affecting the microcosm of the human environment.
The
microcosm affecting the macrocosm is expressed in the now famous
example of the butterfly flapping its wings in one part of the world
and this affecting whether patterns on far away continents. Sometimes
clearly expressed and at other times subtle or difficult to perceive,
the Law of Macrocosm and Microcosm is nonetheless a fundamental
principle in Ayurveda.
If we
apply this principle to the passage of time, we see temporal
microcosms and macrocosms. In these, each time cycle is a microcosm
of the next. There is the 24-hour cycle of night giving way to
daytime. This daily rhythm goes on and on and on, mimicking the
grander cycles: The cycles of seasons, where the winter with its
cold, lifeless months melt into the new growth of spring. There is
the cycle of life, from conception to birth, childhood, middle age,
old age, death and—if we accept the idea of reincarnation—to
rebirth. Some spiritual traditions talk about cycles of ages, where
an age of light and wisdom gives way to increasingly dark and
ignorant ages, and finally returns again to an age of light.
While
we may have little or no control over the grander cycles of ages, the
seasons, or even our present lifetime, we do have an opportunity each
day to take advantage of a new cycle, be reborn into the new life of
the new day, and act wisely.
If we
overlay the 24-hour cycle microcosm over the cycle of a lifetime, we
see that predawn through early morning roughly corresponds to
pregnancy, birth and early childhood. Morning corresponds to later
childhood, midday to midlife, and late afternoon through twilight
equates to old age or the twilight of life. Nightfall signifies death
and, if we accept reincartnation (not a necessity to benefit from
dinacharya), nighttime would correlate with the mysteries
encountered by the unembodied soul between lifetimes.
If the
macrocosm of our lifetime can be affected by the microcosm of one
day, it follows that it is important how we spend that day.
The sages who first delivered the precepts of Ayurveda were well
aware of this and outlined a daily routine, called dinacharya,
which serves as a guideline for us to follow. It provides a structure
that we can adjust according to our various needs and constitutions.
Being
able to affect the macrocosm of a lifetime via the microcosm of a
24-hour cycle, offers tremendous healing potential. For example, it
offers us a way to address lifelong maladies.
Whenever
we see a pattern that dates back as far as we can remember in our
lives, we can guess it has its inception in conception, pregnancy,
birth or very early childhood. These are the stages of life most
crucial to forming lifelong patterns and rhythms because all our
organs, meridians and proclivities are developed during this time.
Physical, mental, spiritual and emotional patterns established then
are difficult to change because they are so deeply ingrained.
Imbalances during these critical early stages often
create khavaigunyas—challenge areas—that can last a
lifetime.
Many
people have difficult lifelong physical or emotional patterns that
may be the result of trauma suffered during these early stages of
life. One may feel a vague, free-floating sense of anxiety for her
entire life. Another may have always had a weak digestive system.
Still another may find herself unable to have healthy intimate
relationships. Often there is a sense of hopelessness about
changing these tenacious patterns.
If we
apply our Law of Microcosm and Macrocosm to this dilemma, we see that
we could use predawn through early morning as a window of opportunity
every day to affect old, stubborn patterns and thereby change or heal
negative patterns. Each morning we have a new opportunity to
establish healthy pathways that will replace the negative ones
created during our pregnancy or birth, or to reinforce the positive
ones that may have been created. Each new day ushers in a cascade of
new possibilities and a shower of second chances.
If we
follow the daily routine that the Ayurvedic sages recommend, we will
be harmonizing Vata and cleansing the channels of the
mind—affecting vitally important forces in pattern
development. Vata is active both at birth and the pre dawn
through early morning hours. It is, by nature, easily affected by
both positive and negative influences. It also, serves to affect the
development of the mind, through prana, our life force.
The
meditation and oil massages outlined in the daily routine both serve
to pacifyVata. Additionally, notice that all the sense
organs—the eyes, ears, nose, skin and mouth are cleansed or oiled.
Because the sense organs are associated with the channels of the
mind, (6)what we are doing is cleansing and renewing our mind
and perception each morning.
When
we meditate lovingly during predawn hours, we are able to
accept spiritual nourishment in the same way we might have received
sustenance during our in utero and birth experience. When we follow
this and the rest of the morning routine, we pacify Vata, prana flows
freely, our mental and physical apparatus becomes well organized and
we are delivered into the new day as a healthy individual. And
perhaps we are healing the relative macrocosm of our in utero and
birth experience at the same time, thereby benefiting our entire
life.
Now,
if the microcosm of our lifetime can be lovingly affected, then
perhaps even the macrocosm of the ages will be positively affected.
(...)
Dinacharya:
A Daily Morning Routine
The Charaka
Samhita and the Ashtanga Hrdayam are two
ancient classical Ayurvedic texts that are still referenced today.
These classics outline a routine for daily conduct. They begin with a
morning routine as follows, and discuss general approaches to life
that are beneficial.
Wake
up during brahmamuhurta
The
healthy person should get up (from bed) during brahmamuhurta, to
protect his life (8).
Brahmamuhurta
or amritavela—the ambrosial hours—are names for the
early hours of each day. My teacher included 3am through dawn in
these ambrosial hours.
The
first moments of a day, like the first seconds of an infant’s life,
are minutes that can set the tone for an experience. If we allow the
first attention of the day to be peaceful, grateful and infused with
a sense of joy, it is more likely that our day will be pleasant.
Eliminate
Early
morning is a natural time to urinate and have a bowel movement,
as apana vayu, the downward flowing energy in
the body, is active at this time. This is a time when we should not
be in a rush, and should allow the natural rhythms of our bodies to
carry out their functions. Triphala, a mixture of three
dried, powdered fruits, is commonly used in Ayurvedic medicine to
support regular bowel habits and healthy digestive tracts.(9)
Brush
teeth
Neem,
an extremely bitter herb, is said to be especially good for oral
health. These days, there are neem toothpastes available.
Bitter, astringent and pungent herbs are said to be best for fighting
cavities, as they are Kapha-pacifying and often have
antibacterial and antiviral activity.
Scrape
the tongue
This
is best done with a smooth tongue scraper made of gold, silver,
copper, tin, brass or stainless steel. Tongue scrapers are U-shaped
and it is most effective to hold the two ends and scrape from the
back to the front of the tongue several times; each time discarding
the collected material. Then swish your mouth with clean water and
spit out the dirty water.
This
routine cleans and freshens the mouth far more than simply removing
plaque from the teeth. It also offers an opportunity to consider the
appearance of the tongue coat daily. If the coat is thick, it is
better to eat a simple, easy-to-digest diet until it clears up, as
the coat is an indicator of the health of the digestive tract and the
rest of the body. Ideally, the coat should be easily scraped off,
leaving a pink, uniformly shaped tongue with no coat, but it should
not appear raw either. If you are not sure what a healthy tongue
looks like, most young children still have healthy looking tongues,
as long as they don’t have colds, are on pharmaceutical drugs, or
are ill. If your tongue is not clean after you scrape it, it is a
good idea to check with an Ayurvedic practitioner to learn if there
are simple changes you can make to improve your health.
Drink
a glass of warm water
It is
good to drink water after brushing your teeth and scraping your
tongue, as you will not then swallow the bacteria collected over the
course of the night. It can also aid in peristalsis and so may help
stimulate a bowel movement.
Gargle
with warm sesame oil
Gargle
with warm, untoasted sesame oil to provide strength to jaws and
voice, development of face, maximum taste and relish in food.
Ayurvedic classics teach that this practice benefits the throat,
lips, prevents dental cavities, roots the teeth firmly, reduces
dental sensitivity and pain and help make the teeth strong enough to
chew even the hardest food items.
Massage
gums with warm sesame oil
Ayurveda
teaches us that, if prana—life force—circulates
smoothly, then blood will circulate smoothly, too, and will carry
nutrition to, and waste from tissues, and that this supports the
health of the tissues. My periodontist seems to agree with this as he
has explained to me that the health of my teeth depend on the health
of my gums. Massaging the gums with warm, untoasted sesame oil
increases prana and blood flow to the gums. If you have
gum disease, you might try massaging with neem oil,
as neem is considered to be antibacterial.
Apply
daily cooling salve or cool water to your eyes
A
daily salve would need to be recommended by your natural health care
provider, but anyone can enjoy splashing some cool water in their
eyes in the morning. The eyes have a lot of work to do, especially in
this computer-dominated age. Dr. Vasant Lad regularly recommends the
use of a drop of food-grade rose water or castor oil in each eye and
I have experienced benefit from this practice, but it is important
not to put anything in your eyes without the guidance of a trained
health care practitioner who knows you and your eyes. If you are not
able to consult with someone or if you are not comfortable putting
anything in your eyes, you can simply splash some cool water in your
eyes, to cool and refresh them.
Meditate
O
traveler get up; it is dawn-it is not right that you continue
sleeping.
One who awakes, he finds, One who is asleep, he loses.
Get up and open your eyes from slumber and meditate on your Master.
~Kabir
One who awakes, he finds, One who is asleep, he loses.
Get up and open your eyes from slumber and meditate on your Master.
~Kabir
From
Ayurveda to Ammachi to Swami Sivananda, to my own lineage and to
Christian and other religious traditions, early morning hours are
emphasized as being the best ones for meditation, prayer and
obtaining true knowledge.
During
these hours, the environment is serene; the mind is quieter and more
inclined within. There is a quietness and peace in the predawn hours
that help center the mind and refresh the senses. Within these hours
are found the seeds that will form the new day and, as darkness gives
way to light, the spiritual aspirant can take advantage of this
transformational quality to enhance her own inner journey towards
enlightened consciousness.
Saints
from many traditions have told us to lovingly meditate during these
hours. One of my teachers used to say, “Never understand meditation
as a burden. Always do it lovingly.” There are secrets to this that
go deeper than the obvious meaning. The obvious meaning here is that
love and longing pull us closer to the Divine, while
doing sadhana (spiritual practices) as a chore may
render it little more than an exercise in mental focus. However, we
will see that it is possible that approaching sadhana with
love can also aid our physical, mental, emotional well-being and
serve to reformat negative patterns that may have been established in
utero or during birth.
Meditating
with a loving attitude will exert a healing influence on
the Vata that is predominant during predawn and
dawn, and the resulting relaxation will allow for the smooth flow
of prana. Prana is the equivalent
of Qi in Chinese Medicine and martial arts and it is
well known in these paradigms that qi cannot flow if
the practitioner or patient is not relaxed. This is also true in the
practice of hatha yoga: if the practitioner is not
relaxed, prana will not be able to flow. So, if we
are tense and result-oriented or rushed while we do our spiritual
practices in the morning, the qi or prana cannot
flow and this results in disturbance in the body, mind or spirit
where prana flows. On the other hand, if we are so
relaxed that we sleep through these hours, we encourage tamas,
or the force of inertia in our lives, to create obstacles to the free
flow of prana.
Chew
aromatic herbs
Cardamom
or mint is readily available. These can be chewed well and swallowed.
The Ayurvedic classics teach that this practice leads to increased
clarity, relish for life and food as well as freshening the mouth.
Exercise
…lightness
of the body, ability to do hard work, keen digestion, depletion of
excess fat, stable and distinct physique accrue from exercise.
Persons suffering from diseases of Vata and Pitta; children, the aged
and those having indigestion should avoid it.(10)
Exercise
to the point of excessive sweating and exhaustion is a product of the
common “more is better” approach that often prevails in many
modern cultures. It is easy to think that nothing much is happening
when we watch a yogi’s slow progression from one posture to the
next or the qi gong practitioner who may not sweat or even breath
heavily, but if we simply observe adept practitioners of restorative
yoga, tai qi or qi gong, we can find that they are in
pretty good—sometimes very impressive—physical condition.
Ayurveda teaches that it is ideal to exercise to half your capacity;
that is, to stop at the appearance of sweat on the forehead, nose,
armpits, joints of the limbs and the beginning of a dry mouth. This
too is only recommended for a strong person and in cool seasons.
Otherwise only mild exercise is optimal. Ayurvedic classics detail
many problems that arise from too much exercise, including bleeding
diseases, difficult breathing and emaciation. Excessive exercise,
along with insomnia, too much sex, laughing, speaking and other
endeavors that spend excessive prana, exhausting the person.(11)
In
general, it is best for Kapha individuals to
exercise strenuously. Weight lifting, brisk hiking, jogging, running
and energetic forms of yoga all serve to energize and
stimulate Kapha folks in a positive
manner. Pitta people do well to exercise moderately.
Swimming, brisk walking, moderate hiking and challenging but moderate
forms of yoga are good choices. Those with a predominance of Vata
benefit most from gentle
exercise like brisk walking, gentle restorative yoga, qi
gong or tai qi.
Abhyanga
or Warm oil self massage
Abhyanga
should be resorted to daily, it wards off old age, exertion and
aggravation for Vata; bestows good vision, nourishment to the body,
long life, good sleep, good and strong skin… It should be avoided
by persons suffering from aggravation of Kapha, who have just
undergone purification therapies (like emesis, purgatives etc) and
who are suffering from indigestion.(12)
As a
lubricated axis becomes strong and jerk-resistant, the body becomes
firm, smooth and free from Vata and tolerant of exertion and
exercise.(13)
One
unique feature of Ayurvedic medicine is its generous use of oils for
therapeutic purposes. Abhyanga is the anointing of
the body with warm, often herbal oils. (...)
Administer
nasya (nasal) oil
Nasya is
an oil or an herbal oil that is either applied to the inside of the
nostrils, or sniffed in through them. It is taught that it benefits
the head, face, hair, vision, smell, hearing, stiff neck, headache,
facial paralysis, lockjaw, rhinitis, migraine, head tremors, veins,
joints, ligaments and tendons of skull; that the face becomes
cheerful and well developed, the voice melodious, stable and grave.
The Ayurvedic classics advise us to keep out of the wind and to
stay warm, take good food and control the sense organs when we
practice nasya. Very particular methods of
making nasya are detailed, including descriptions of
many drugs boiled 100 times in pure rain water, with the remaining
decoction added to equal quantity of goat milk, etc. While most of us
do not have access to all the listed herbs or time to prepare such a
concoction, most of us will do well with warm, untoasted sesame oil
or herbal oil. It is wise, again, to check with your health care
practitioner to determine what would be best for you. I like Super
Nasya Oil at the Ayurvedic Institute.
Oil ears with warm oil
While
some people enjoy filling each ear with about 10 drops of warm oil
and leaving it in each side for about 10 minutes, others are more
comfortable simply moistening the pinky finger with warm, untoasted
sesame oil and lubricating the inside of the ear with
this. Vata collects in empty spaces in the body and has a
particular affinity with the ears and the sense of hearing, so this
practice can help to pacify Vata, especially in the ears. It can
be effective at helping ear diseases that are due to
increased Vata, like tinnitus, loss of hearing, as well as
in local tissues like a stiff neck, trigeminal neuralgia and TMJ.
Apply
some warm oil to top of head
Classics
advise to moisten the head with warm (not hot) oil daily to prevent
headaches, hair loss, graying or thinning hair and to keep the sense
organs cheerful and to promote sound sleep.
Foot
massage
Massaging
warm oil into the feet, especially the soles of the feet, is said to
benefit not only our overworked feet, but also the vision. In the
common massage practice called reflexology, each part of the feet
represents a different organ or system of the body and so is a micro
system that can affect the whole of our body. While most of us can’t
get a daily, deep massage to our entire bodies, we can get some
benefit by giving our feet a good massage each day.
Udvartana
Udvartana is
the practice of massaging the body with soft, fragrant powders. It is
said to mitigate Kapha, liquefy fat and produce stability,
compactness and strength in the body and to support excellent health
of the skin.
Bath
& Grooming
Ayurvedic
classics teach that bathing is purifying, aphrodisiac, that it
promotes life and appetite; it eliminates fatigue, sweat and dirt, is
resuscitative and promotes immunity and strength and valor. It
removes itching, dirt, exhaustion, sweat, stupor, thirst, burning
sensation, and even sin. Perhaps this is Ayurveda’s equivalent
statement to “cleanliness is next to godliness.” While it is so
highly rated, there are some specific considerations that the
classics outline:
- Pouring warm water over the body bestows strength, but the same over the head, leads to loss of strength of the hair and eyes.
- Contra-indications for bathing: facial paralysis, diseases of the eyes, mouth and ears, diarrhea, flatulence, putrid nasal discharge, indigestion and immediately after eating.
- Along with bathing, one should cut hair, nails, and mustache, keep the feet and orifices (ears, nose, eyes, feet, urethra and anus) clean of waste to promote intelligence, purity and longevity.
- After bathing, apply natural pleasing fragrances, like natural essential oils of aromatic flowers or other plant parts. These produce good smell, longevity, charm, nourishment, strength and pleasing manners.
- After applying a fragrance, dress in clean clothes which are not extravagant but are pleasant to look at. This practice enhances charm, fame, life span, removes inauspiciousness and produces pleasure
- Wear precious stones, potent hymns and herbs in an amulet.
- Wear ornaments that contain gems, to support ojas—a refined substance of our bodies that is responsible for immunity as well as spiritual progress. Gems can also support various planetary strengths and mitigate others, if prescribed by a competent Jyotishi, or astrologer.
Wear
footwear
Just
as massaging the feet can benefit vision, Ayurveda encourages the use
of footwear to benefit eyesight and tactile sense organs as well as
to protect the feet. It is also said to support good energy and
healthy libido.
Once
weekly apply an irritating drop to the eyes
The
eye is full of tejas and has risk of troubles especially from
shlesman (Kapha) hence rasanjana should be used once a week,
to drain it (Kapha) out…(14)
Rasanjana
is prepared from the decoction of daruharidra (berberis
aristata). It is an irritant and so used to produce more
lacrimation.(15)
It may
sound odd to irritate the eye, but there is a reason for it. The eyes
contain a great deal of tejas, which is a heating and
transformative force in the body. Kapha can come to protect the
channels of the eyes from being damaged by the heat oftejas.
This Kapha can then become stagnant. If the eye is caused
to significantly tear once a week, this can clear out the channels of
the eyes. This should only be done under the guidance of your health
care practitioner. These drops should only be applied at night, as
the eyes are weaker during the day, and their tejas is
increased and aggravated by the sun.
Dinacharya:
General Life Guidelines
While
the above guidelines outline a daily morning routine, our Ayurvedic
classics do not provide such an intensive regimen for the rest of our
day. Instead, the Ayurvedic sages understood that, after our morning
routine, most of us will go out into the world and need to attend to
our jobs and families. However, there are some general life
guidelines they include in their discussion of daily routine, that
are useful to keep in mind as we go about our business. Some
recommendations are simple, like using an umbrella, which is just
common sense. Others, like some of the moral ideals, are more
difficult to master even in a lifetime.
Use
an umbrella
Use
one, if necessary, to protect against rain or intense sun. While the
sun is healthy, too much can aggravate the health of skin and
increase heat in general in our bodies.
Avoid
harsh environments
Avoid
direct breeze, sun, dust, snow, dew, strong winds, or extreme
weather.
Have
a good posture
Specifically
during certain activities. For example: don’t sneeze, belch, cough,
sleep dine or copulate in improper postures, lest you throw your back
out or create some other problem.
Avoid
spending time in improper places
The
classics instruct us to avoid the shade of a holy tree or other
shrine in which deities reside and to avoid dirty and unholy things.
Along these lines, they advise us not to spend the night in trees,
social or religious places and, what to speak of nights, to not even
spend our days in places of slaughter, forests, haunted houses and
burial grounds.
In the
modern day we may not believe in ethereal beings, much less be
concerned about where they may be spending time, but we can use our
intuition to avoid places that feel dark, dirty, contaminated or
otherwise polluted or depressing, unless we have good reasons to do
otherwise. Such places might include graveyards, slaughterhouses,
bars, dark and dirty alleys or other places that tend to attract
energies that resonate with these qualities. Whether or not
disembodied spirits are a concern to you, it is wise to avoid many of
the same places, as they are either places where thieves, thugs or
diseases tend to prevail, or are places that may promote a morbid
mood…which doesn’t help anything.
Supressing
natural urges
Natural
urges like coughing, sneezing, vomiting, ejaculating, passing gas,
eliminating, laughing or crying, should not be either repressed or
initiated prematurely by force, lest the smooth movement of prana be
aggravated. Suppressing these urges can lead to
stagnant prana or prana that is forced to move in
an unnatural direction. This is never a good idea, as
when prana moves in a wrong direction, disharmony and
eventually disease is bound to result. For example, repressing the
urge to go to the bathroom may lead to constipation, diverticulosis,
indigestion or other uncomfortable symptoms.
While
not to be suppressed, Ayurveda does recommend covering your mouth
when you sneeze, laugh, or yawn. You may not have realized it, but
your mother was practicing Ayurveda when she told you the same thing.
Spraying our germs around our environment is a good way to perpetuate
illness. We can also add that it’s a good idea to wash hands
regularly, especially when we are sick or people around us are ill.
Washing hands, while rubbing them together for 20 seconds, under warm
water, is one of the best methods to avoid delivering or recycling
germs. No need to get carried away, however, and use Triclosan-laden
antibacterial hand-sanitizers every five minutes. It is usually
natural to be exposed to our environments, and for our immune systems
to rise to the challenges.
Miscellaneous
Don’t
sit on your heels (literally) for long; don’t make ugly movements
of the body, or blow your nose forcefully or unnecessarily. This is
an odd assortment of admonishments, but useful. Sitting on the heels
too long can encourage sciatica. Making “ugly movements” of the
body means to make jerking movements, which can encourage pulled
muscles. For example, one of my sisters, on her first time out on
cross country skis, flailed her arms and limbs in a comical way that
made us all laugh, until the next morning, when her low back was so
painful that she could barely walk.
I
don’t know what would make someone blow his nose forcefully or
unnecessarily, but it would not be a good idea. Forceful blowing can
burst local blood vessels, stimulate nosebleeds and can disturb the
smooth flow of prana in the head.
Another
recommendation involves the use of smoke inhalation of certain herb
mixes and its proper and improper uses. Smoking is not advisable
these days as most people have contraindications for it and the
herbal recipes, methods and pipes that were used a thousand years ago
are complicated, used for specific ailments, and were prepared in
manners and with herbs that are not available to most of us today.
Pace
yourself
It is
odd that we often consider fatigue a sign of weakness of character,
when we honor other natural urges. If we are hungry, we eat. If we
are thirsty, we drink. But, if we’re tired, we immediately think,
“what’s wrong with me?” It may be that there is nothing wrong.
We simply need to rest. The Ayurvedic classics advise that we stop
the activities of the body, of speech and of the mind before getting
exhausted. This can help us preserve prana – our life
force – and stay healthy.
Protect
your eyes
Don’t
gaze at the sun for long, carry heavy weight on your head or stare at
objects, which are minute, shining, dirty or unpleasant. In modern
times, we can include staring too long at a computer screen,
smartphone screen, iPod or similar small-screen devices, television
or prolonged reading. The eyes have an associated srotas, or
channel system, that is considered to be an important component of of
the channel system of the mind. How we affect our eyes affects our
minds.
Protect
all your sense organs
The
five sense organs are the eyes, ears, nose, tongue and skin. The
classics advise that they should neither be too strained nor too
lazy. As with the eyes, the other sense organs are also affiliated
with the channels of the mind, so affect it accordingly.
Eat
While
it is beyond the scope here to get too deeply into dietary concerns,
there are a few guidelines that apply to most people.
- Maintain proper strength of digestion, by eating one-third to one half of the saturation point.
- One should regularly consume rice, pulses, rock salt, amla (a main ingredient in chyavanprash, an herbal jam that is used regularly in Ayurveda to support health, strength and stamina), barley, pure water, milk, ghee and honey.
- Avoid taking food, sex, sleep or studies at dawn or at dusk.
- Eat only after digesting the previous meal.
- Eat the main meal of the day in the middle of the day, when digestive capacity is greatest.
- Eat that which is suitable to you, in limited quantity.
- Generally follow the guidelines below for how to eat:Enjoy -
- Mostly whole, freshly cooked foods including cooked grains
- Warm, nourishing foods
- Warm drinks
- Chewing your food thoroughly, in a calm environment
- Taking a deep breath after swallowing your last bite, before going on to your next activity
- Eating meals at regular times every day
Avoid:- Fruit or fruit juice within a half hour of any other food
- Highly processed foods (like frozen, canned, packaged or fast food)
- Cold food
- Raw food (fruits, veggies, salads), especially in the morning and evening. They are okay to have in the middle of the day, especially in warm weather.
- Cold or carbonated drinks
- Deep fried food
- Refined sugar
- Caffeine, especially coffee
- Alcohol (the classics tell us not to engage in anything associated with making, distributing or consuming wine)
- Red meat
- Eating while anxious or upset
For
more specific foods that are appropriate for each individual, you can
consult with an Ayurvedic dietary consultant.
Take
up means of livelihood congruent with ethical living
All
human activities are meant for the happiness of all the living
beings; such happiness is based on dharma (righteousness, right moral
conduct); hence every person should adopt (follow) righteousness
always.(16)
Ayurveda
suggests choosing an occupation that helps you achieve your life
goals and that is also in accordance with high ethical
standards.
The
ancient sage Charaka taught that the best way to support
healthy rasa and protect immunity is to make efforts
to maintain a serene mind and to acquire knowledge. He taught that
practicing non-violence is the surest way to encourage longevity,
developing courage and prowess are the best ways to promote strength,
learning is the ideal way to support nourishment, controlling the
sense organs is the best method to promote happiness, knowledge of
reality is the best method to promote pleasure and celibacy is the
best of all paths. (17) Charaka was not just a philosopher. He
wrote one of the fundamental texts of Ayurveda over a thousand years
ago and this text is still referred to today. It is a very practical
text. This makes Charaka’s advice all the more powerful, as he was
a man who well knew the effects of habits, foods and practices on the
health of the body.
In
modern society happiness is associated with gratification of our
sense organs, and that too in short order. If we are not able to
satisfy our desires we feel dissatisfied. Charaka is teaching the
opposite. If we control our sense organs and the desires associated
with them, then we will find a life of contentment. This is closely
related to a life of celibacy.
One of
my teachers used to say that celibacy is not simply avoiding lustful
thoughts & deeds, but requires chastity of each sense organ.
Chastity of the ears requires not listening to gossip or harsh words.
Chastity of the eyes requires us to refrain from looking at others
with lust, enmity or rancor. Chastity of the tongue requires us to
refrain from quarreling, spreading gossip, using harsh, abusive or
dishonest words, and to avoid speech that causes dissension, division
or discord, speaking with harmful intention. One should speak
appropriate to the occasion, with words that are good—ones, which
are truthful and pleasant. We can also discipline our sense of taste
by consuming a sattvic (pure & balanced) diet in
moderate proportions, so as not to disturb the digestion and state of
mind.18 We can discipline the senses of smell and touch by
curbing our desires for indulgences beyond what is necessary, and by
utilizing purposeful and healing scents and touches.
Ayurveda
teaches that pursuing a life of peace and study is more likely to
ensure happiness than a life of chasing ambition and desire, which is
more apt to ensure an exhausted nervous system and an imbalanced
mind.
Adopt
a middle path
The
classics teach us to adopt a middle path, avoiding extremes in all
dealings. This has quite a Daoist flavor as well. We might feel that
this does not leave room for passion or enthusiasm in life. However,
careful observation may show that those who are practicing life on
the middle path may have a more sustainable enthusiasm with a high
degree of contentment, whereas one who indulges passionately in his
desires never seems to satisfy them—their passionate highs being
followed by disturbing lows. Curbing our desires results in less
violence, theft, jealousy and inappropriate or hurtful sexual
activity.
Have
compassion with all living beings
If we
were to summarize the rules of conduct that the classics recommend,
we could turn to the Golden Rule: Treat your neighbor as
you yourself would like to be treated,(19) but we are also given
some specific recommendations as follows:
- We need not be naive but neither should we suspect everyone.
- We should give gifts, within reason and help those who have no means of livelihood, who are suffering from diseases or are afflicted with grief, to the utmost extent. Beggars should not be disappointed or abused.
- We should become well versed in the art of adoring others.
- We should serve friends with affection and good deeds.
- We should keep good company; that is, those who try to lead ethical lives.
- We are not to find fault, or perpetuate misunderstandings or faithlessness with our elders, scriptures or other sources of wisdom. On the contrary, they should be worshipped.
- Even the animals, insects and ants should be treated as one’s own self.
- One should be helpful to his enemies, even if they are not helpful.
- One should maintain a centered mind in the face of good fortune or bad.
- One should be envious of the cause of the good welfare of others, but not of the effect. That is to say, it is worthwhile to emulate skill and ethical living, but not be envious of its result—like wealth or happiness—in others.
While
we have gone into the daily routine in some detail, here is a summary
of the morning routine.
A
Morning Routine
- Wake up during predawn hours
- Eliminate
- Brush teeth
- Scrape the tongue
- Drink a glass of warm water
- Gargle with warm sesame oil
- Massage gums with warm sesame oil
- Apply cooling salve or cool water to eyes
- Meditate
- Chew aromatic herbs
- Exercise appropriately for your constitution
- Abhyanga (Self massage with warm oil)
- Administer nasya (nasal) oil
- Lubricate ears with warm oil
- Apply some warm oil to top of head
- Foot massage
- Apply body powders
- Bath & grooming
- Apply natural fragrances
- Dress in clean, pleasant clothes
- Wear footwear
Footnotes:
- 2. Rasa is derived from the root “Ras” to go, as it continuously flows through and permeates every vital tissue and cell of organism. It is successively transformed into each tissue of the body. Rasa flows out of the heart and continuously soothes, maintains, nourishes and irrigates the body by transudation. It supports the growth and life, owing to the dynamic effects of causes which lie beyond the ken of human understanding. The nature and course of this rasa, which runs through the whole system, can be inferred from the growth, attenuation, or other modified conditions of the body. Sushruta Samhita:Sutrasthanam:XIV:3
- 9. Triphala is commonly found in India and widely available online or at herbal vendors, like www.banyanbotanicals.com and other places. It is good to use organic Triphala, to avoid it entirely if pregnant, during menstruation, and in certain other conditions. It is important to check with your health care practitioner before including this or any herbal compound in your daily routine.
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