Mindful Dinacharya for Winter Time
MORNING ROUTINE:
Start your day with the rising sun to align with natural rhythms.
Morning Routine:
1. Wake up Early: Start your day with the rising sun to align with natural rhythms.
2. Warm Water: Begin your day with a glass of warm water to kickstart your digestion.
3. Tongue Scraping: Use a tongue scraper to remove toxins and freshen your breath.
4. Yoga & Meditation: Spend 15-30 minutes doing gentle yoga stretches and meditation to center your mind.
5. Oil Pulling: Swish a tablespoon of coconut or sesame oil in your mouth for 5-10 minutes to promote oral health.
6. Oil Massage (Abhyanga): Use warm sesame oil to massage your body to improve circulation and keep your skin hydrated.
7. Mindful Breathing (Pranayama): Practice deep breathing exercises to increase oxygen flow and calm your mind.
MINDFUL EATING
Choose a warm, nourishing breakfast like oatmeal or rice porridge to fuel your body.
During the day:
1. Balanced Breakfast: Choose a warm, nourishing breakfast like oatmeal or rice porridge to fuel your body.
2. Hydration: Drink warm or room temperature water throughout the day to stay hydrated.
3. Short Walks in Sunlight: Take advantage of any sunny moments to boost your vitamin D levels.
4. Herbal Tea: Sip on warming herbal teas like ginger or cinnamon throughout the day.
5. Mindful Eating: Eat your meals slowly and mindfully, focusing on the taste, texture, and aroma of your food.
6. Midday Nap (Optional): If possible, take a short, restful nap to recharge your energy.
EVENING ROUTINE
Take a warm bath with soothing essential oils like lavender to unwind.
Evening Routine:
Light Dinner: Have a light meal 2-3 hours before going to bed; soups or stews are ideal for winter.
Gratitude Practice: Spend a few minutes reflecting on your day and noting down things you're grateful for.
Digital Detox: Reduce screen time at least an hour before bed to help your mind relax.
Warm Bath: Take a warm bath with soothing essential oils like lavender to unwind.
Self-Massage: Apply warm oil to your feet and hands to relax your body before sleeping.
Warm Milk or Herbal Tea: Enjoy a glass of warm milk with a pinch of turmeric or a cup of calming herbal tea like chamomile or tulsi.
Early Bedtime: Aim to go to bed early to ensure you get ample rest.
Bedtime Prayer or Affirmation: End your day with a positive affirmation or a prayer to cultivate a sense of peace and gratitude.
