Morning Rituals for Self-Care

Updated: Jan 19

“The breezes at dawn have secrets to tell you

Don't go back to sleep!

You must ask for what you really want.

Don't go back to sleep!

People are going back and forth

across the doorsill where the two worlds touch,

The door is round and open

Don't go back to sleep!”


I love this poem by Rumi and as soon as I came across it the wisdom and grace were received. You see, for years I have to confess, I had gotten up earlier than others in my household. Yet I struggled with allowing myself space and care to go to bed earlier than others. But knowing how my body-mind felt better when I listened to this awareness if I was to be my best Self I knew what I had to do, and Ayurvedic wisdom ~ the knowledge of life propagates this very clearly in its guided morning routine. Here I will outline some of the very functional ways to get up and get your glow!

Personally, I don’t have an alarm clock or a clock next to my bed, so I never feel this sense of rushing into the day. If you go to bed by 10 pm then your body will get the rest it requires to get you ‘up and out’ in time. There are my pet kittens, and the nature which also seems to be my assistances as the light of dawn outside starts to give way to the rising sun, I am in-tune with the Universe as it gets me up and moving.

Before getting out of bed, if you are someone who enjoys those few minutes transitioning between getting up, allow your thoughts to centre around gratitude for the day and allow yourself to smile, Placing your attention in the heart of awareness and on an intention for the day, This immediately brings a sense of peace and contentment for what we already have in our lives, our breath, our senses, our ability to rise up above ourself.

In the bathroom, reach for your metal tongue tingler ~ your organic oral health kit can be purchased here. Used after brushing the teeth, it removes any bacterias from the mouth before they reach your digestive system. Helping with detoxification and immunity, tongue scraping is a must for oral hygiene rituals. The tongue has been used by yogis to observe the nervous system and gut health. According to Ayurveda when you sleep your body takes all of the toxins and bacteria that had entered your digestive system that day and deposits them on your tongue. Before you drink any water, do your scrapping 10 times from back to front to pull off any Ama - a toxic mucus, often white or yellow gunk from your tongue. Notice if the tongue has any cracks, pale spots or excessively pink spots. This will indicate how you can take care of yourself throughout the day. The excessive white mucus build-up will suggest you overtaxed the digestive system and need to eat a lighter, warming foods like a lentil mono-diet that day. Start off your digestion with ginger tea-sipping throughout the day to stimulate Agni - digestive fire.

Giving yourself the extra time in the morning to have a dose of gentle self-touch with Sneha which means both love and oil, abhyanga is a treat. I talked about this in my blog post 'Anxiety free travel tips' so you can read more there. I like to alternate between the abhyanga and nasya therapy. Nasya gives a mental shift and clarity after snorting therapeutic oil into the nostrils. If there is any congestion it is advised to clear out the nostrils with saline water in a neti pot. Both these therapeutic applications help to clear any congestion, headaches and allergies as well as nourishes the brain, creates a barrier for pathogens and opens up the senses. This is not a long practice and you can easily take 5 minutes to add this to your morning ritual. Using a natural oil or specific sinus lube, place a half dropper in the nostril and snort it up, spitting out any excess which comes into the mouth and rinsing with salt water & a gaggle three times.

Breathe in the morning ~ With a few rounds of pranayama, yogic breathing exercises to connect with greater stillness before meditation helps to still the mind. Practise the victorious breath or Ujjye breathing know as the ‘babies sleeping breath’ because it sounds like a gentle snore. The emphasis of the breath is placed at the back of the throat as the sound of the inhaling and exhaling breath is heard internally, repeat this for 15 rounds.

“Yoga is the Journey of the Self, Through the Self, To the Self.” ~ Bhagavad Gita

Morning meditation will open the doorways of higher perception, in which we gain access to grace, guidance and intuition. Nothing says get up and glow than exploring the portals into greater consciousness. The mornings are tranquil, nature is peaceful whilst the day is still, calm and without activity. Ayurveda recommends that the Vata time of day is the most welcoming time to practise meditation, which is from 2 am up till 6 am. Having a good sitting, absorbing the qualities of space and air (that of Vata) is more conducive when those qualities are present in the environment. Here is a simple guided meditation by Igor Kufayev my spiritual mentor and my beloved partner.

Getting the body moving with yoga or conscious walking in Kapha time between 6 - 10 am will assist with the bodies suppleness and ability to free up space to feel lighter. Give yourself to your asana practice, being fully present and become mindful of your breath. As you move through your morning notice how we nourish the inner Self with care first before we start to gently move and sense the outer world and move into action.

If you find intermittent fasting works for you, join the club, (although it’s not advised to fast during pregnancy). Intermittent fasting originated in Ayurvedic medicine, it is an aid to help you regulate your eating pattern, lose weight and gives you more energy to do your morning ritual. Eating when the sun is at its strongest makes a lot of sense, as digestion slows as the sun sets, only to ignite again as the sun rises too its highest point in the sky by the late morning and middle of the day. Eating your largest meal in the middle of the day makes it much easier to maintain body weight or reduce fat in this way of eating. Ayurveda says that it's between 11 am and 7 pm each day, an eight-hour window of eating when our digestion is at its peak. Each dosha has a specific best way to eat so this is not recommended for optimal for the health of someone with a vata dosha but will benefit Kapha and Pittas. Vata dosha should avoid skipping any meals, and Ayurveda always advocates that if there is hunger one should eat to keep the digestive fire burning. To understand your dosha better & get the support personal to your constitution book an Ayurvedic Health Coaching session and your free 30 minutes discovery call.

Your morning routine is essential for your wellbeing, building on healthy habits forming greater mental stability and centring our emotions are all needed for a strong spiritual practice improving one’s awakening. Having a daily ritual, a combination of parts of mental hygiene and physical practice gives one the clarity and focus to be at the eye of any thunderstorm that can go on around us. So that we can turn difficulty into opportunities within ourselves and become grateful for the blessings.

"Life is supported by the following actions in balance:

Ahara – food

Nidra – sleep

Brahmacharya –  moderation of sex (neither very frequently nor infrequent)

Healthy habits pertaining to food, sleep, and celibacy leads to good complexion, growth and full health for the full span of one’s life." ~ Charaka sutra sthana, Chapter 11, verse 35

~May you be truly blissful and whole & always full of peace and gratitude ~