In today's world, it's so easy to get home from work, cook dinner, put on Netflix, and scroll through Instagram until we fall asleep. We also use this time to take care of the kids, household duties, and whatever else needs our time and attention. Not that those things aren't important, but we need time to care for and love ourselves too! We are constantly giving our energy towards other people and objects. The evenings are a great time to come home to yourself (Kapha time- earth energy!) by relaxing and unwinding from the chaos of the day.
Here are some awesome rituals to help you feel grounded and zen for bedtime:
Technology detox- We focus our attention on screens more than we do our bodies (and minds), which is probably why we're all a little out of alignment. Think about it- we put on the morning news, work on our computers, go on our phones during breaks and when we get home, we wind down with whatever show we are binge watching. When are you actually step away from technology? When we are exposed to the blue light from our screens, our melatonin levels decrease, confusing our brains that it's time to sleep. Try to detox from all screens at least 30 min-1 hour before bed.
Dry brushing - done before showering/bathing, this practice scrapes all the dead skin cells off the top layer of your skin. When done daily, dry brushing increases oxygen flow + circulation, promotes detoxification, stimulates the lymphatic system, and reduces the appearance of cellulite. Our skins are our largest organ, and 1/3 of our toxins are eliminated through our skin. Our lymphatic system is our natural detoxification system, and when it's congested, we experience toxic buildup and inflammation. To dry brush, use light (for Vatas), moderate (for Pittas) or stimulating (for Kaphas) strokes from the bottom up towards your heart.
Abhyanga, self-oil massage - Did you know that the Sanskrit word for oil is sneha, which translates to love? So when you oil your body, you are loving yourself. It's preferred to do abhyanga after dry brushing, but this can be done after bathing too. Abhyanga is great for boosting circulation, lubricating the joints, hydrating the skin, toning muscles, detoxifying the body, and calming the nervous system. For Vatas, opt for sesame or almond oil. For Pittas, use sunflower or coconut oil. For Kaphas, use sesame or almond. if you are well versed in herbs, you are welcome to add those in for more benefits :) to do so, start from your feet, and massage your body up to your heart.
Take a bath - I rarely take baths, but it's something I want to incorporate more often. You can make this a sacred space where you can add herbs, flowers, and essential oils into the water. You can also meditate and imagine all of the water cleansing away any negative energies as it drains. Reading a book in the bath is a great option too :)
Nasya oil - this Ayurvedic practice lubricates the nasal passages, and its benefits include reducing sinus congestion, relieving headaches, clearing the mind, improving voice and vision, and providing clarity. Done after bathing, the easiest (and not as effective) way to oil your nose is to apply a few drops on a q tip or pinky finger and insert it up your nostril. You can purchase nasya oil through Banyan Botanicals or another website. Sesame oil will also do the trick!
Light a candle or diffuse essential oils - as you are winding down for bed, you can add some scents during your shower or afterwards, when you are feeling so fresh and so clean. Aromatherapy has a profound effect on our nervous system, and calming scents such as lavender, rose, chamomile or lemon help relax our minds and prepare us for sleep. Avoid anything too sweet or stimulating which can energize your senses. Always opt for candles and oils that are chemical-free.
Stretch your body - This has been a staple in my nighttime routine. I do yoga for about 15-30 minutes every night before bed, and it's been so rejuvenating to release the tension of the day. I put on my ambient lighting, press play on my High Vibe playlist, and flow.
Read or write - Time to hop into bed! Unwind with your favorite book, or if you prefer to journal, you can do that as well! Unload all of the mind gunk of the day onto paper. Or if you are feeling creative (as I do at night) perhaps you write poetry or a short little story. You can also write intentions down and place them under your pillow.
Do you have any night time rituals? What do you do now, and what would you like to incorporate? Let me know! Moonlight blessings to you all.
Source reference: Idiot's Guide to Ayurveda
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