Cast your mind back to yesterday: can you remember what you did or does it all feel like a blur? If we’re running on autopilot then 24 hours can go by in a blink of an eye. The joy of the ancient wisdom of Ayurveda is that it teaches you to take stock, slow down and become more aware of what’s going on around you for optimal health and a happy life.
It’s no secret that this ancient practice comes with its own set of Ayurvedic rituals, some that, without context, might seem a little unusual. But delve deeper, and you’ll discover that they all slot, like individual pieces of a puzzle, into the larger culture of Indian medicine, based on mind-body wellness.
Here are just a few of the beginner-friendly self-care rituals that you can try at home to achieve a sense of perfect balance, promoting sleep, easing stress and soothing your skin. And, if you’re looking to take it one step further, treat yourself to the best Ayurvedic beauty treatments when you’re next at the spa, or discover how your diet can affect your dosha .
Moon bathing is the Ayurvedic practice of letting your skin absorb moonlight outside in nature, exactly as you would if you were to sunbathe. The ritual is thought to have a calming, soothing effect on the body and mind which balance the pitta dosha (one of three energies that exists in everyone), which is said to be responsible for inflammation. For example, if you are feeling particularly angry or are experiencing inflamed skin, your pitta dosha may be unbalanced. It’s also wonderful for menopausal woman to help promote hormone balance.
Try it at home:
Simply head outside when it’s a full moon (clothed or naked) for as long as you would like – there are no strict rules for moon bathing.
Massage is a huge element of Ayurvedic philosophy. Rather than focusing on just the physical elements, it’s designed to completely nourish the whole body.
“Abhyanga (pronounced Abhy-ang-ga) is is an Ayurveda self-massage technique using warm oil (usually infused with Ayurvedic ingredients personalised to your body type) which deeply nourishes the body hydrating dry skin, calms the mind, and leaves you feeling grounded and re-energised,” explains Ayurvedic practitioner and cofounder of Escapada Retreats , Maeve O’Sullivan.“ This can also be done with your partner as part of a bonding exercise. Ideally, Abhyanga should be done every day before you shower, but if you can add this to your daily routine at least three to four times a week it will make a huge difference to your wellbeing. Done regularly, it boosts immunity and improves circulation, and has been used therapeutically for years.”
Explore step-by-step Ayurvedic massage techniques in our complete guide.
3. Oil pulling “Oil pulling is an age-old remedy rooted in Ayurvedic medicine that uses natural substances to clean and detoxify teeth and gums,” says Maeve. “It has the added effect of whitening teeth naturally and a study from The Journal Of Contemporary Medicine Practice showed that it may be beneficial for gum health, as certain oils may help fight harmful bacteria in the mouth. There are hundreds of different types of bacteria in your mouth and while many of them are friendly, others are not. These bacteria create biofilm on your teeth (a thin layer known as plaque) and while having some plaque on your teeth is perfectly normal, if it gets out of hand, too much can cause various problems, including bad breath, gum inflammation, gingivitis and cavities. Oil pulling can work with pretty much any oil, but we recommend coconut oil due to its pleasant taste.”
Try it at home:
Put a tablespoon of oil in your mouth, and swish it around for 10-20 minutes.
4. Tongue scraping “Tongue scraping, or jihwa prakshalana, is a traditional part of Ayurvedic self-care and also a great way to check in with your body each morning,” Maeve says. “Overnight, as the body processes everything that was ingested that day, toxins (called ama in Ayurveda) begin to form, and are visible as a coating on the tongue. You can scrape your tongue once a day, just do it as part of your normal morning cleansing routine when you brush your teeth. Research has shown that a tongue scraper is more effective at removing all debris than a toothbrush: brushing will loosen and move debris around but may not get rid of the bacteria. The scraping action of a tongue scraper collects the tongue coating where our oral bacteria live.”
Try it at home:
Standing in front of a mirror, scrape your tongue by simply holding the two ends of the scraper in both hands, sticking out your tongue, and placing the scraper as far back on your tongue as possible. With a firm but gentle pressure, scrape the surface in one long stroke. Rinse the scraper and repeat until your tongue feels clean and free of coating (usually five to 10 times).
5. Bhramarib Pranayama “Bhramari, is a safe, easy-to-learn calming breathing practice, that has tremendous therapeutic potential,” Maeve explains. “Like other pranayamas, its power comes partly from its effects on the autonomic nervous system (ANS). Lengthening your exhalation activates the calming parasympathetic branch of the ANS and for those who suffer from anxiety or anxious (rajasic) depression, this meditation practice can help to quieten the mind within a few breaths. It’s a great ritual to try if you can’t sleep.”
Try it at home:
Sit comfortably and allow your eyes to close. Take a breath or two to settle in and notice the state of your mind. When you’re ready, inhale and then, for the entire length of your exhalation, make a low- to medium-pitched humming sound in the throat. Notice how the sound waves gently vibrate your tongue, teeth, and sinuses. Imagine the sound is vibrating your entire brain (it really is). Do this practice for six rounds of breath and then, keeping your eyes closed, return to your normal breathing.
Experts in this article
Maeve O’Sullivan , TCM expert, Ayurvedic practitioner and co-founder of Escapada Retreats
