Hi,
I am Shweta.
I am an Ayurvedic Nutritionist and a Therapeutic Yoga Practitioner.
I am here to guide you through the simple steps for following a bedtime routine based on Ayurvedic principles.
Ayurveda is a 5000 year old ancient science originated in India which believes in syncing in of the internal body with the nature elements around.
Ayurveda believes that when we are in sync with nature and its elements our mental,
Emotional and physical well-being is ensured.
When we practice this in alignment with our daily routine it ensures better health,
Better sleep and better energy for the next day.
So here we go.
After you are ready to come to bed have a cup of warm water.
The temperature of the water should be equal to your internal body temperature which means it should be the same temperature like your tears.
So do not have hot water,
Lukewarm water is enough.
Use the bathroom before you reach your bed.
Now when you are in bed take a few drops of oil from your kitchen like olive or canola oil or you can stock some coconut oil on your bedside.
Take very few drops of it on your palm and start rubbing this oil on your soles.
Make circular movements on your soles till you have warmed up your palms as well as your soles.
Now use your thumbs to press very hard on the beds of your toes.
Why are we doing this?
Because as per all ancient civilizations and their sciences whether it be Greek,
Ayurveda,
Chinese medicine all these medicine streams believe that our soles and our palms are the mirror of all our internal organs and systems of our body.
When we rub them or put pressure akin to acupressure therapy we begin to de-stress,
Repair and rejuvenate our internal organs.
So after pressing very hard on the beds of your toes you then cover up your entire sole by keep pressing your thumbs on to your soles.
So you kind of cover up the entire sole with this continuous pressing of the thumb.
And then after you have completed the soles repeat the same process of pressing your thumb on both your palms.
So you begin from your base of the palm from the side of your wrist and you keep going up pressing your entire palm with the thumb of the opposite hand and you reach the beds of your fingertips.
Next process is to apply the same oil in your navel and around it a little bit but please take care to do a light massage only.
When we apply oil on our soles and on our palms we are as I mentioned de-stressing not only our external body but our internal organs also.
Similarly when we are applying oil in our navel it is de-stressing my entire digestive system and my central nervous system.
Because my navel is the house of all the nerve points running all across my body.
And hence when we oil,
When we fill up the navel with oil it regulates my central nervous system as well as my digestive system.
After completing this routine lie down on your bed on your back,
Bend your knees,
Keep your knees together and keep your feet apart just a little bit as per your comfort.
Now place your left hand on the bed with palm facing the ceiling and right hand on your navel.
And lets begin this breathing exercise together.
While breathing in this position you are not altering your breathing,
You are not extending your inhalation or exhalation unnaturally.
Your breathing remains subtle,
The movement of your abdomen remains natural.
Do not bloat or squeeze your stomach.
Lets begin.
Just try to follow the rhythm of my instructions.
Lets go.
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
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Exhale,
Inhale,
Exhale,
Inhale,
Exhale Now let's proceed to the next breath work before sleeping.
In this we will do inhale,
Hold and exhale.
Kindly do not hold if you are feeling uncomfortable with the counts.
Let go and resume again.
If you are suffering from high blood pressure or any kind of cardiac conditions,
Kindly do not hold and just repeat the previous inhale and exhale routine.
Let's begin.
This routine is absolutely safe to be done by any other healthy individuals as well as pregnant women.
Let's begin.
Inhale,
Hold,
Exhale.
Resume normal breathing.
The last breath work before you retire to sleep involves inhalation,
Holding of breath,
Exhalation and suspension of breath.
By suspension we mean that after exhaling we do not immediately breathe again.
We try to contain ourselves from breathing again for just a few seconds.
Kindly do not hold or suspend beyond your natural limits and resume breathing if you find it uncomfortable.
People suffering from high blood pressure or cardiac conditions should not hold or suspend for the first few weeks of practicing this bedtime routine.
Kindly continue to just inhale and exhale.
It is absolutely safe for all healthy people and pregnant women to practice this breath work.
Let's begin.
Inhale,
Hold,
Exhale,
Suspend.
Inhale,
Hold,
Exhale,
Suspend.
Inhale,
Hold,
Exhale,
Suspend.
Resume natural breathing.
And I wish you all a very restful and peaceful sleep and a lovely morning.
Good night.
