Day-Time Routine

Day-time routine | Night-time Routine | Seasonal Routine | Causes Of Diseases

Waking
The ideal time to wake up is the Brahma Muhürta, which is the two-hour period before sunrise. This is a good time for commencing the day as it gives peace of mind. After waking fully, one should sit quietly in bed for a minute or two and think about the daily activities. This allows one to plan the day. At this stage of the day, there is a greater ability to concentrate, and motivation and determination is at its height. It is especially beneficial to think about or meditate on some good habits or positive changes that one wishes to make.

Washing the face
After getting up, one should wash the face with tepid (room temperature) water. The eyes, nose and mouth should be thoroughly cleaned with water. In extremely cold conditions, or if the person is suffering from a cough, cold or sore throat, it is beneficial to use warm water.

Fill the mouth with water and hold it for 30 seconds. With the water still in the mouth, sprinkle water on open eyes. Spit the water out, close the eyes and massage the eyelids gently with the palms for about one minute. Be gentle and do not apply too much pressure. Look into the mirror to ensure the face, eyes, nose and neck are clean and there are no abnormal signs such as swelling, lumps, insect bites, cuts or bruises.

Evacuation of bowels
Next, drink a glass of water - in winter use warm water. Avoid drinking tea or coffee as they contain caffeine, which increases heat (Pitta) and causes constipation. Going to the toilet to empty the bowels is important in the morning. If there is no urge, drink another glass of water and briefly walk around the room (50 or 100 steps). The water and movement helps in the downward motion of stool and gases, and can stimulate evacuation.

Cleaning the teeth and tongue
In ancient Äyurvedic texts, the use of herbal sticks for oral hygiene purposes is mentioned. Small sticks from various trees, about ten inches long and the thickness of a finger, were used. The stick was crushed by chewing one end of it, to make a brush for cleaning the teeth without hurting the gums. Pungent, astringent or bitter tasting herbs or trees such as neem, Karaïja, and Karvéra were used to make these sticks.

These trees have an antibacterial effect in the oral cavity. The juice secreted from these plants prevents dental diseases and strengthens the gums. In modern times, it is not usually possible to go out and bring home a branch of a tree for brushing teeth! However, Äyurvedic tooth powders or pastes which include parts of certain trees and herbs are often available in health food shops and are good for oral hygiene.

After brushing the teeth, the tongue should also cleaned. Toxins are often deposited on the tongue in the form of mucus. Advanced Äyurvedic science includes an analysis of the condition, color and location of these mucus deposits to identify corresponding organs that may be imbalanced or diseased. This is a very accurate diagnostic tool for practitioners.

The tongue should be scraped gently three or four times to ensure that the entire area of the tongue is cleaned, including the back. If a tongue scraper is not available, a toothbrush or the index and middle finger can be used to cleanse the deeper end of the tongue.

Chewing cleansing herbs
After cleaning the teeth and tongue one can chew a clove or fresh betel leaf. Chewing herbs not only keeps the mouth fresh and free from odors but also helps in perception of tastes. Other herbs that can be chewed are Kaöukä, Püga, Sükçmailäand leaves of Jäté. Herbs may also be chewed after a meal. Mint and Parsley are two commonly available herbs in the West.

Gargling
After chewing the herbs, gargle two or three times with warm water in winter, or tepid water in summer. This removes any remaining particles of food or herbs and rinses the mouth. Sesame oil (in moderation) can also be used for gargling. This keeps the jaws and gums strong and assists in the proper chewing of food.

Exercise
Simple exercise may be undertaken for 15 to 20 minutes. Yoga, brisk walking and muscle stretching are very beneficial in strengthening and coordinating body parts and relaxing mind and muscle. Some simple breathing exercises (Präëäyama) help to maintain a proper flow of life air (Präëa). These exercises also enhance physical and mental efficiency and productivity. If there is only time for brief activity, at least the yoga routine of Sürya Namaskära should be practiced. 

Oil massage (Abhyanga)
Following exercise, massage with oil (Abhyanga) is undertaken. In the daily routine, one can apply sesame oil or mustard oil. During summer, coconut oil may be used. Olive oil can be substituted if none of these oils are available.

First apply oil to the head and massage gently for a few minutes. Head massage prevents headache, graying of hair, baldness, insomnia, diseases related to the nervous system and impairment of sense organs. Put one or two drops of oil in each ear and use the fingertip to apply oil in the inner portion of nose. Do not put oil in the eyes. Follow this by applying oil to other parts of the body while rubbing gently.

If a busy schedule prevents you from following this procedure everyday, try to do it at least twice a week or every three days. Spend at least 5-10 minutes for Abhyanga and then relax for 5 minutes. On weekends you can spend a longer time massaging (about 20-30 minutes), with 15 minutes relaxation. Oil massage prevents muscle stiffness, dry skin, skin disorders, gives strength to the body, balances the doshas, nourishes the Dhätus and increases Ojas.

Taking a bath
The next activity in the daily routine is taking a bath or shower. Water of normal temperature (not extremely hot or cold), natural soaps and shampoos are best. Warm water can be used in winter. Clean every part of the body thoroughly. Essential oils or aromas may be used according to choice.

After the shower, rub the body with a towel. This opens the pores of the skin, removes oil and old skin and increases blood circulation. It is preferable to take a shower in the morning rather than at night, as it refreshes you after sleep. However, in summer or depending upon the days’ activities, a shower in the evening in addition to the morning shower can be revitalizing.

Meditation
Wear clean and comfortable clothes after showering. The clothes should be comfortable,and suitable for the weather. Before eating breakfast, meditating for 5-10 minutes helps clear the mind and relieve tension. Sit in a relaxed position in a quiet and peaceful place. Breathe deeply and methodically. Clear the mind of thoughts and concentrate on the word Aum or a mantra.

A mantra is a word or sequence of words that is repeated. It has spiritual energy and calms the mind, elevates consciousness and produces harmony. A mantra is usually unique to a person and received from a bona-fide spiritual teacher. In case one does not have a personal mantra, the word Aum is spiritually powerful and may be used. The symbol for Aum is , and focusing on it also enhances clarity and peace of mind.

Other considerations
Äyurveda advises that a person should cut the nails, hair or beard regularly. The use of fragrances, ornaments (such as jewelry) and proper footwear is also mentioned. Apply Aïjana or Käjala (a black paste or ointment of collyrium) to the eyes and eye lashes daily or weekly. The use of collyrium makes the eyes healthy by cleansing and protecting them.

Regular meals should be eaten during the day. In between meals, snacks like nuts and fresh or dried fruits are suitable. The natural urges should always be attended to promptly.

Work
Relax whenever possible between long working sessions. Even sitting back on a chair, closing the eyes and relaxing the mind for 2-3 minutes can make a big difference to peace of mind and the ability to concentrate. If possible, lie down or sit comfortably on a relaxing chair after lunch. Close the eyes and focus on breathing for about five minutes. Deep, abdominal breathing is very relaxing and rejuvenating.

Try to maintain a cooperative, cordial and positive atmosphere at the work place, avoid stress and anxiety. Don’t drink too much tea, coffee or cola drinks, or eat salty, processed snacks. This helps prevent over stimulation of the nervous and digestive systems. Walking around briefly or stretching occasionally, if sitting for long periods, can prevent muscle soreness and stiffness, fatigue and eyestrain. Do not work for long periods without taking breaks.