Morning Routine

6:00 - 9:00 AM
Wake gently 6:00-6:30 AM
Rise before heaviness sets in. Avoid jarring alarms.
Tip: Keep room warm. Sit quietly for 2 min before rising.
Warm water with ginger
Drink 1 cup warm (not hot) water to stimulate elimination.
Tip: Add fresh ginger slice for extra warmth.
Elimination
Allow natural urge for bowel movement. Don't force.
Tongue scraping
Scrape tongue 7-14 times with copper scraper.
Oil pulling
Swish warm sesame oil 5-10 minutes. Spit in trash.
Nasal oil
3-5 drops warm sesame oil in each nostril.
Tip: Essential for dry nasal passages and mental clarity.
Self-massage with oil 15-20 min
Warm sesame oil, massage entire body. Let oil absorb 15 min.
Tip: This is your most important practice. Don't skip.
Warm bath/shower
Bathe in warm (not hot) water. Pat dry gently.
Gentle movement 15-30 min
Gentle yoga, walking, or tai chi. Avoid vigorous exercise.
Tip: Slow sun salutations, forward folds, grounding poses.
Meditation or breathing 10-20 min
Sit in stillness. Alternate nostril breathing calms scattered energy.
Warm, nourishing breakfast 7:30-8:30 AM
Cooked oatmeal, stewed fruit, warm milk with spices.
Tip: Never skip breakfast. Warm, moist, slightly oily foods.

Evening Routine

6:00 - 10:00 PM
Light, early dinner 6:00-7:00 PM
Warm soup, rice and lentils, or simple cooked meal. Finish by 7 PM.
Tip: Avoid raw foods at night. Warm and soupy is best.
Gentle walk After dinner
100 steps or 10-minute slow walk aids digestion.
Reduce screens 8:00 PM
Dim lights, stop screens, reduce stimulation.
Tip: Overstimulation at night severely disturbs sleep.
Warm milk with spices 9:00 PM
Golden milk: warm milk + turmeric + cardamom + nutmeg.
Tip: Add butter and a pinch of nutmeg for deep sleep.
Foot massage with oil
Warm sesame oil on soles of feet. Deeply grounding.
Tip: This single practice transforms sleep quality.
Calm activity
Light reading, gentle conversation, journaling.
Bedtime 9:30-10:00 PM
In bed before 10 PM. Early sleep is deeper, more restorative.
Tip: Same bedtime every night. Consistency is key.

Grounding Foods

Favor: warm, moist, oily, sweet, salty, sour. Cooked grains, root vegetables, butter, warm milk, soups, stews.

Grounding Activities

Gentle yoga, walking, swimming. Avoid: running, jumping, high intensity. Rest when tired.

Grounding Environment

Warm, humid, calm spaces. Soft music, earth tones, comfortable textures. Avoid cold, wind, loud noise.