1/ RISE BEFORE OR WITH THE SUN (before 8am)
Syncing with nature's cycles lets your body know the difference between active and resting hours, which allows its internal functions to tick over smoothly.
Benefits: Gently waking from slumber without sending your central nervous system into fight-or-flight - this happens when we use loud alarms!
2/ MEDITATE
Since learning about box-breathing and physiological sighing (I'll expand on these in future letters), I've been focusing on these techniques each morning as well as drawing - it sends me into a flow state!
Benefits: Clearing the mind at the top of the day is far easier because you have not yet been exposed to stimuli. Establishing mental clarity in the morning prevents overwhelm and anxiety.
3/ SCRAPE TONGUE
At first, this feels gross. But checking the coating on your tongue after a night's sleep helps you identify any imbalances and digestive issues. The colour, thickness, and location can help you with this (I'll break these down in an upcoming letter!)
Benefits: Clearing off this coating with a tongue scraper allows for enhanced taste, which improves digestion. When you eat, your tongue picks up flavours and prepares your digestive system for the incoming type of food.
4/ RINSE FACE
Pretty self explanatory: splash cool water on your face to wake yourself up! Gently rinse your eyes too.
*5/ RINSE NOSE
I personally don’t do this as I am yet to invest in a Neti pot! Blowing your nose will do the trick.
Benefits: Clearing your nasal pathways allows for more efficient breathing. A nose full of junk is a sure-fire way to become a mouth-breather, which is certainly not ideal!
6/ DRINK WATER
Drink 500ml of luke warm water. Avoid cold water as it messes up digestive processes. Cold water extinguishes your 'digestive fire'. A balanced 'digestive fire' allows you to effectively break down and pass fuel. If overheated, it can cause diarrhoea and cramps.
7/ OIL PULLING
Hold and swish a teaspoon of oil in your mouth for 5-20 minutes (20 mins has a pleasant grounding effect.) Choose the oil that is best for your dosha. I use coconut oil. This practice helps to cleanse your mouth after scraping.
*8/ BRUSH TEETH
I choose to do this after my breakfast to avoid a minty-tasting pancake! Ayurveda recommends powdered toothpaste - I'm planning on making my own in the near future!
9/ LYMPHATIC DRAINAGE
Gently press the following areas with your fingertips to the beat of your heart to open up the drainage pathways: collar bone, armpits, chest, inner thighs, back of knees, ankles. If you have time, tickle them lightly with your fingertips first to wake up the nerves.
10/ DRY BRUSH
Brush your skin using a dry brush towards your heart, starting with your extremities: hands up to shoulders, feet up to hips, circle around your chest.
Benefits: Improves the tone of your skin and keeps it smooth. Rids your body of old energy from the previous day.
11/ BODY OILING
Massage oil (I use the same coconut oil) all over your body and face. Aim to keep it on for up to 20 minutes to penetrate all seven layers of skin - I usually do my morning stretch at this time.
12/ EXERCISE
Ideally, keep the oil on for your workout. Your pores open up during exercise, which allows the oil to work deeper into your seven layers of skin!
13/ BATHE
For showering, use luke-warm/cool water. Hot water is too drying for the morning - it can overheat your digestive fire and cause fatigue.
14/ BREAKFAST
Before you start eating, look at your meal. Think about its different elements and where they came from. Either internally or externally, express gratitude for the meal you are about to eat. Sit down whilst eating and remove distractions to aid digestion and feel fuller for longer!