qualitarian guidebook - rys300 teacher training · saucha is the first of five niyamas within the...

ALL RIGHTS RESERVED © YOGAMOTION INC. NANCY RUBY QUALITARIAN CLEANSE

Qualitarian Guidebook

By Nancy Ruby

Uplevel the quality of your food, your habits

and your life

www.yogamotion.com

ALL RIGHTS RESERVED © YOGAMOTION INC. NANCY RUBY QUALITARIAN CLEANSE Page 1

CLARIFY pages

• Getting Started ............................ 2 - 3

• Know your Why .......................... 4

• Clarify Intentions ........................ 5 - 6

• Mindful Thoughts ........................ 7

• Complaint -Free Contract ............ 8

• Mindful Eating ............................ 9 - 10

• Mindful Actions .......................... 11

• Simplifying Life ........................... 12

• Healthier Eating Tips ................... 13

• The Layers of your Being ............. 14 - 16

• Science of Ayurveda ................... 17 - 18

• Know Your Dosha ....................... 19 - 22

• Living in Rhythm ........................ 23 - 25

CLEANSE - coming next• Options

• Homemade green juice

• Key Ingredients

• Recipes

• Purium products

• Eating for your Dosha

• Self-care Practices

COMMIT - coming next• Commiting to your Well Being

• DefiningYourRoutine

• The Science of Habit

• Healthy Eating Guidelines for Life

Qualitarian GuidebookTABLE OF CONTENTS


Become a Qualitarian Go Green - Get Clean

All we have to work with is this moment. Make it count.

The Qualitarian Cleanse has been designed to provide an opportunity to...

Re-evaluate and uplevel your current lifestyle.Boost your immune system to experience a sense of harmony within yourself.

Raise the quality of your choices in the food you eat, the things you keep and the people you meet and greet!

Throughout these 21-days we will place our emphasis on CLEANSING AND SUPPORTING the processes within your body in conjunction with exploring the rhythms of your everyday life

incorporatingthebenefitsofOPTIMAL FOODS and HEALTHY HABITS.

AWARENESSIs the realization that wellness is a way of life

EDUCATION Isatoolwhichcandeepenone’sdedicationtopositivelifeaffirminghabits

PERSONAL GROWTHIs creating a lifestyle designed to achieve the highest level of health and well being

Becoming a Qualitarian means choosing Quality over Quantity. Less is more in so many ways.

When you clear space in your home and get rid of the junk that has no purpose or personal value, your mind will become more at peace.

When you feed your body life supporting whole foods, you eat less because yourcellsarefullysatisfiedandyouthrive.

When you surround yourself with a supportive community, you can relax into heart-centered connections that feed your soul.


When my daughter, Roxanne, was explaining her own journey as a conscious consumer en-joyingthebenefitsofhealthyeatinghabitsandhighly nutritious whole foods, she explained that her choices were not limited to being a Vegetarian but to being a Qualitarian - choos-ing the best quality of fruits, veggies, dairy, meats, grains, and water. By placing quality over quantity, we shift our habits immediately to become a connoisseur of life supporting our ability to thrive.

More than the food we choose, the quality of ourlifehassomuchtodowithhowweflowthrough each day in our home and in our com-munity. When we take time out on a regular basis to slow down and re-evaluate what we eat, what we do with our time, and who we are surrounded by, we are given the opportu-nity to update our choices and our habits with who we want to be now and in the near future.

The active pace of our society tends to pull us away from our own center and we often un-consciously go in whatever direction the tide isflowing,whichisoftenawayfromourowntrue desires and purpose. Bringing clarity into our life, we develop our highest potential by acknowledging that which feeds not only our body, but our soul. To connect with the part of ourselves that knows what is best in order to thrive, we need to slow down and feel and listen deeply. Now is the time to press PAUSE.

Gifting yourself these 21 days to turn inward and reconnect with your own inner guidance takes a commitment to simplicity which will openupspaceinyourlifeforpersonalreflec-tion. Ahhh - are you breathing a sigh of relief already? Space for your Self!

To get more rest let yourself unplug more often, enjoy walks in nature, prepare simple, nourishing meals, and say “no” to that which pulls you away from your purpose. Now is the time to say “yes” to that which brings you closer to home - to your Self.

Allow this time of CLARITY to feel different - creating subtle changes day by day. Become more aware and more sensitive to how you feel moment by moment. Enjoy the attention to details in the way you move, breathe, eat, speak, listen, and respond to the life around you. Practice being the calm in the middle of the storm. It is there within you at all times.

NOW IS THE TIME TO PAUSE AND CHOOSE THAT WHICH ENHANCES THE QUALITY OF YOUR LIFE.

You may have thought this cleanse was all about food, however, in order to truly commit to feeding ourselves well, we must be tapped into our own energy and (re)learn to trust our intuition. What is more important than what we eat, is how and when we eat in rhythm with the day, the season, and our own con-stitution. This is not only about shifting your physical metabolism, but also your mental and emotionalmetabolismtocreatebalancedflow,moment by moment.

Give yourself time this week to start the pro-cess. Schedule time out for yourself on your calendar, especially the 10-day cleanse that starts next week. Letting go of distractions and extracurricular activities will allow for more personal quiet time, which is necessary for deep healing and rejuvenation.

Please press the pause button...


Know Your WhyBODY Tune into your body – acknowledge your needs

MIND Get clear – know your intentions and communicate them

SPIRIT Listen to your intuition – trust your inner wisdom

CONNECT WITH WHAT IS TRUE FOR YOU.

How does your body feel?

What needs to change?

What IS working for you?

The body is our physical layer known as Anna-maya-kosha. Anna means food. Our body requires food to survive. What we feed our body can make a big difference between simply surviving and thriving. Which do you choose?

Our body is the physical manifestation of our Spirit - our true essence. Are you tapped into what is most true for you? What makes you thrive?

Ourouterphysicalworldalsoinfluenceswho and how we are. When our space is cluttered, unorganized, full of crap, then our inner environment feels the same. Consider purging your kitchen and other areas of your home this week to set the stage for clarity, calm and commitment.

Setting a clear intention for yourself will give your mind the anchor to remain committed to letting go of the habits and stuff that no longer serve you. This is not an easy task. What you need to do is CLARIFY YOUR WHY.

Why to you want to cleanse?

Why to do want to create new habits?

Why is this important to you?

If you don’t do this, what are the results?

If you do create your desired changes, what will your life look like?

Take time with the following worksheet to set your own CLEAR INTENTIONS.

CLEAR INTENTIONS AND CLEAR PURPOSE BEGETS CLEAR RESULTS

Give yourself as much space as possible for this entire 21-day process. That might mean keeping your schedule quite open. It might mean having the freedom to go to bed as earlier as you desire without feeling that you should be getting something else done.

As far as this packet of information. You’ll findyoudon’tneedtheentirepacket,butjust relevant sections. You might skip entire sections. Pay attention to what is useful for you right now, and ignore the rest. Leave overwhelm at the door. Choose what serves you right now and commit to your WHY.


WHAT DO YOU WANT?

List the outcomes you want to set in motion for this time of cleansing.This is your WHAT.Ex. I want better sleeping habits for deep, restful sleep.

1.

2.

3.

KNOW YOUR WHY

List WHY you want the outcomes above. Ex. I want to sleep better so that I more energy to do the things I love during the day.

1.

2.

3.

CREATING SANKALPA

To create the life we are meant to live, we must draw the mind again and again to our dharma, our deepest intentions, and the qualities of the Divine within.

Sankalpa means desire or idea formed in the heart and mind.San refers to a connection with the highest truth. Kalpa means vow, or “the rule to be followed above all other rules.”

Sankalpa is a vow and a commitment we make to support our highest truth. It is a statement that grounds our big why by reducing it to a few words, in the positive and in the present. Your Sankalpa is an anchor statement that anchors your future potential in your present consciousness and in your emotional body. Ex. I rise and shine.

Write your Intention here - in the present and in the positive:

Now draw it on the next sheet and post it where you will see it every day.

Clarify your IntentionsListen to your Heart’s Desire

WHATdo you want to have happenfor your body, mind & spirit?


My Sankalpa


SAUCHAisthefirstoffiveNiyamaswithinthe teachings of the Yoga Sutras. Niyamas, or observances, are personal guidelines for living. Saucha, translated as cleanliness or purity, invites us to purify our bodies, our thoughts, and our words. It’s all about clean-ing up our act and simplifying our lives to get down to bare bones of knowing who we are and revealing our joy.

The practice of Saucha encourages us to keep things clean and pure both inside and out. Keeping our thoughts uncluttered so that wecanfeelfreefromafflictionofemotions.Keeping our body and environment in order to create a sense of calm.

Taking steps to cleanse and purify ourselves will look different for each of us. This week we are looking at cleaning out our kitchen cupboards, increasing our water intake, observing our eating habits, making room to pauseforselfreflectionandperhapsclean-ing out our sock drawer. It’s also a time to cleanse your speech so that you eliminate gossiping, complaining and whining.

I have enclosed our NO COMPLAINT CONTRACT to help you commit to doing just that. You will notice a change when you bring awareness to cleaning up your speech, both in your mind and with those around you.

Whatever form cleansing takes, it always be-gins with an intention to lighten the load we are carrying. Where are these loads for you?

Personally, I am in the midst of clearing out my garage. I want my truck in the garage for winter so the heaviness of all that stuff in the way is evident. Time to clean it and be done and enjoy the results of lightening my load.

Saucha also holds a relational quality that asks us not only to seek cleanliness in our-selves, yet to seek purity with each moment by allowing it to be as it is. We are asked to be with life, with others, with things, with the day, with work, with the weather, as they are in the moment, not as we wish they were or think they should be. Willingly accepting that “this is my life today” and live it well.

In The Secret Power of Yoga, Nischala Devi says, “Through simplicity and continual refinement,thebody,thoughtsandemotionsbecomeclearreflectionsoftheSelfwithin.”By purifying our attachment to outward things, which are both transient and super-ficial,weareabletoreflectmoredeeplyon our individual nature and come to know what is most real and reliable within, which is both enduring and genuine.

Cultivating simplicity can be a refreshing change from the complicated world we live in. Let us be aware of the choice to act in a new way, rather than repeating old habits and patterns that no longer align with who we truly are. Recognize for yourself how you would like to clean up your act, inviting simplicity into your days, and let your joyful nature shine.

Throughsimplicityandcontinualrefinement,thebody,thoughts,andemotionsbecomeclearreflectionsoftheSelfwithin.Saucha(cleanliness and purity) reveals our joyful nature, and the yearning for knowing the Self blossoms.

- SUTRAS II.40 – 41

Mindful Thoughts


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When I was four years old, my mother used

to bring me a cookie every time she came

home from the market. I always went to

the front yard and took my time eating it,

sometimes half an hour or forty-five minutes

for one cookie. I would take a small bit and

look up at the sky. Then I would touch the

dog with my feet and take another small

bite. I just enjoyed being there, with the sky,

the earth , the bamboo thickets, the cat, the

dog, the flowers.

I was able to do that because I did not have

much to worry about. I did not think of the

future. I did not regret the past. I was entire-

ly in the present moment, with my cookie,

the dog, the bamboo thickets, the cat, and

everything. It is possible to eat our meals as

slowly and joyfully as I ate the cookie of my

childhood. Maybe you have the impression

that you have lost the cookie of your child-

hood, but I am sure it is still there, some-

where in your heart. Everything is still there,

and if you really want it, you can find it,

Eating mindfully is a most important practice

of meditation.

~ Thich Nhat Hanh, Peace is Every Step

Eating MindfullyOne of the very nicest things about life is the way we must regularly stop

whatever it is we are doing and devote our attention to eating.~ Luciano Pavarotti

• Keep track of all you ingest over three days before you begin your cleanse. Fill out the Food Diary on the next page. Include everything that passes your lips, including all liquids as well as foods.

• Eat one meal mindfully: no TV, electronic de-vices, reading, conversation or other distracting activities. Just be present with the experience of eating a meal slowly and mindfully. Try putting down your fork or spoon or sandwich or what-ever between bites. Notice whatever you observe going on within you as you eat in this manner.

• Look at what you are about to eat before put-ting it in your mouth. Notice its characteristics. Think about its origins.

• Notice any sensations in your body as you bring the food toward your mouth. Feel the food in your mouth, chewing slowly, noticing both the taste and texture. Notice the impulse to rush through one mouthful to get to the next. Notice the sensations of swallowing.

• Approach each bite in this manner. Notice how much you are eating, how fast and how your body feels before and after the meal or snack.

• Notice any emotions: feelings of impatience, irritation, anxiety, relaxation, peace, sadness, anger, contentment or any other feelings that occur during this exercise.


Mindful EatingFOOD DIARY

DAY ONE ____/____ DAY TWO ____/____ DAY THREE ____/____

BREAKFAST

Feeling

SNACK

Feeling

LUNCH

Feeling

SNACK

Feeling

DINNER

Feeling

SNACK

Feeling

WATERFeeling

ADDITIONALINSIGHT


First and foremost, we tend to act out of habit. It’s our unconscious behavior that often leads us through our day, acting on auto-pilot, repeating familiar patterns because, well, it’s easy. However, if our patterns are no longer serving our well being, then it’s time for a change, which is easier said than done. Conscious change takes effort. Creating new patterns takes practice. And because you have chosen to make a change, let’s integrate some elements of power that will create suc-cess in your mission to uplevel your life.

You can see by the chart that action begins with either a belief or a habit. Let’s choose your heartfelt belief. Creating your intention (sankalpa) on how you want to be, feel, and/or act in your life must be attended to on a consistent basis for it to become an ac-tion. By consciously stating your intention youclarifyyourbeliefsandinfiltrateyourthoughts causing an emotional response that becomes expressed through an action and these actions make up the sum of your life.

FIVE STEPS TO SUCCESS

STEP 1: KNOW YOUR WHYAffirmyourintentioneverymorning,noon,and night - feel your emotional response - is it true? is it you? Choose the actions that create the life you want to live.

Mindful ActionsCLARIFY YOUR INTENTION EVERYDAY

STEP 2: SCHEDULE TIME FOR YOUBlock out free time- to breathe, to rest, to re-set your mind state, slow down. Make room inyourlifeforpersonalreflection.Sit,walk,dance, write. Connect your body with spirit. Connect your mind to your heart. Prioritize this process of going within.

STEP 3: CLEAR OUT THE JUNKStart to cleanse your outer environment - kitchen, closet, emotional baggage. Get rid of it. Let you higher self choose that which truly serves you and have fun tossing the rest.

STEP 4: ADD IN INSTEAD OF TAKING OUTStart to reduce the amount of caffeine, alco-hol, nicotine, marijuana, or sugar you areconsuming by adding in more water, more green juices, more walks, more vegetables, more meditation, more play time.

STEP 5: INFORM YOUR PEEPSAsk for support from those close to you. Explain that your schedule and diet will be different for these 21 days. Embrace the sup-port of this tribe. Tap into the forum. Attend the live calls. Apply the suggested practices. We are in this together.


AWAKE! Upon waking, take a moment before doing anything and check in with your body, your breath, your mind and your heart. Find grati-tude for the gift of a new day. If you went to bed a little earlier, you will awaken feeling refreshed. If that’s not that case just yet, know that we are moving in that direction.

URINATE Increasing your water will increase your urine output. That’s a good thing. So you shouldneedtopeefirstthinginthemorningif your water intake is in balance. And yes, you will have to pee more often throughout the day if you are drinking half your body weight in ounces. I often hear complaints about that. And I ask, what is wrong with tak-ing a few minutes throughout the day to rest in the restroom? Make it a mindful rest. Re-lax. Let go. Breathe. Your cells are function-ing well. And those 5 minute time-outs can be good medicine for your soul. If you are worried about disrupting your sleep at night, be sure to drink most of your water before 7:00p.m.Startingfirstthinginthemorningwill set you up right.

HYDRATE Keep fresh water by your bedside. Quench your thirst as soon as you awaken, before yourfeethitthefloor.Dothesameifyouwake up in the night. We lose an average of onepoundoffluidsduringthenight.Timetorefresh your cells with clear, clean liquid.

Simplifying LifeTHE FIRST STEPS TO A GOOD MORNING

HYDRATE SOME MOREGet to the kitchen and heat up some water. Drinking 8 - 16 ounces of warmwaterfirstthingin your day will help to replenish your cells and stimulate your bowels allowing you to evacuate the ol’ poop shoot right away. You want your pipestobeclearbeforefillingthemupagain.If a bowel movement doesn’t happen, up your intake. Water is the elixir of life. And a clean gut is key for a healthy body. Add a squeeze of lemon, or some apple cider vinegar and honey. Check out the benefits here: http://wholisticfitliving.com/the-benefits-of-apple-cider-vinegar

MEDITATE Now don’t just do something, sit there. Give yourself 5 - 15 minutes to sit and breathe. Begin your day in mindful gratitude. Sip your water if you like. Or close your eyes and en-joy feeling the essence of YOU. No planning, no worrying, no envisioning the day ahead. Simply enjoy the gift of a brand new day.

NOW THAT’S A FRESH START!

AND THERE’S MORE TO COME

The way you start your day can make or break the rest of your day. Create a morning routine that sets you up for a healthy, focused, enjoyable day.


Healthier Eating Tips• Eat 2-3 times a day at roughly the

same times during daylight hours. No snacking.

• Make lunch the main meal of the day. This is when your digestive capacity is at its peak.

• Enjoy a plant based diet. Maximize nutrient dense plant food and minimize processed and animal based foods.

• Eat what’s fresh in your area. Think seasonal and local.

• Up your veggies and eat your greens. This is the easiest way to detox daily and saturate your cells with dense nutrition.

• Avoid snacking between meals. Instead, drink warm water and herbal teas. Take a walk outside to calm cravings.

• Eat an earlier, lighter dinner for optimal energy and body weight.

• Sit down and enjoy your meal.Savortheflavors.

• Relax a bit after eating, then move or walk to facilitate digestion.

• Allow 10 - 12 hours between dinner and breakfast. This optimizes digestion,helpsbalanceweightandreducesinflammation.

• Drink lots of purified water - half of your body weight in ounces every day. Avoid plastic bottles.


THE FIVE KOSHAS

Addressing the ancient psychological model of the human being called the Five Koshas recognizes our multidimensionality, with the source and foundation being the spiritual dimension. By bringing awareness to each koshas we continuously cleanse and nourish ourselves as an integrated whole.

Annamayakosha (Physical Body)Thefirstleveltotakeintoconsiderationisthephysical body as understood by western sci-ence including the anatomical structures and physiological processes. From the eastern perspective, the body is considered from the perspective of the three ayurvedic doshas. These doshas describe the overall body type of the individual as pita, vata or kapha. They are comprised of the elements: earth, water, fire,air,andspace.

Pranamayakosha (Energy Body)From the eastern perspective, the body is an interconnected network of energy and intel-ligence.Theproperflowofenergyisneces-sary for maintaining good health. The energy body encompasses the pranavayus, or pat-terns of energy within the body; the energy channels or nadis; and the energy centers or chakras. The breath forms a bridge to the energy body and the breathing patterns are a window into it. Correcting breathing patterns canenhanceenergyflow.

Manomayakosha (Psycho-emotional Body)The third sheath to be addressed is the psy-cho-emotional body including the dominant emotional and thought patterns that make up thepersonalityalongwiththefivesensory

Full Spectrum AwakeningUNVEILING THE LAYERS OF YOUR BEING

organs. At this level, the mind functions as stimulus/response to feelings and emotions and the relationship of attachment and/or aversion to them. Yoga encourages the prac-titioner to notice the presence of feelings and emotions and invite them in so that they may be processed and then released.

Vijnanamayakosha (Wisdom Body)The fourth sheath is the intellectual mind as witness. The presence of thoughts, beliefs, images and memories in the mind signals that we have entered the Vijnanamaya Kosha. At this level, we’re able to step out of our personal conditioning and, to some extent, look beyond our personal roles to see the larger picture of who we are. This is the level of recognizing, and de-conditioning our core beliefs in order to create healthy habits.

Anandamayakosha (Bliss Body)Thefifthlevelismosteasilyexplainedasthe level of meditation in which the mind rests in a natural state of bliss and ease. This is an important concept in terms of health and healing because it describes health as our essential nature once the confusions and distractions have been removed.

ATMAN (Pure Consciousness)Thefinallevelisbeyondthekoshas.Itisaconcept of complete oneness or wholeness. Itdescribesrealityasaunifiedfield,awholein which the individual self, like a drop in the sea, has reunited with the ocean of life.

Together,thesefivekoshasprovideaframe-work for cleansing and balancing the wholis-tic nature of our being., cultivating health and healing in the truest sense.


KOSHASsheath or layer

Physical, Energetic, Psycho-Emotional, Intellectual, Spiritual MOVE - BREATHE - FEEL - OBSERVE - REST

The Layers of Your Being


Gifting yourself this time to cleanse is so much more than just upleveling your food choices. We are cleansing our inner relationships with Self. Cleansing away the distracting thoughts that cloud our mind. Cleansing emotions by acknowledgement and releasing their impact. Cleansing beliefs that no longer serve us so we can awaken our intuitive wisdom. Use these questions to prompt a personal inventory and journal your answers to clarifying the areas of your life that need your at-tention. Now it the time to deepen the one relationship you will have for a lifetime - YOU!

PHYSICAL BODY (ANNAMAYA KOSHA)• If your body could talk, what would it say about its state of being?• How is your diet and digestion? • Do you have any joint or muscle pain or tension?• What do you do for exercise?• What do you do for relaxation and stress reduction?• To what extent do these health challenges restrict your daily life?• What are your beliefs about the body’s ability to heal itself?

BREATH AND ENERGY BODY (PRANAMAYA KOSHA)• Is your daily schedule regular or does it change from day to day?• Do you notice changes in your breathing when you become upset or agitated?• What is your overall energy level?• Would you describe your energy level as stable or quite variable?• What are your sleep patterns like?• Do you wake up feeling refreshed to start your day?

PSYCHO-EMOTIONAL BODY (MANOMAYA KOSHA)• What tends to bring on or trigger stress in your life?• Whatwaysdoyoufindmosteffectiveforreleasingstress?• Doyoufindyourselfgettingupsetandirritatedoften?• Do you experience depression or anxiety?• Arethereemotionsyouhavedifficultyfeelingorexpressing?• Are personal relationships nurturing and supportive?• Are there ways you are sabotaging your health?• Areyoureadytoputyourselffirstinordertolivewellandthrive?

WISDOM BODY ( VIJNANAMAYA KOSHA)• Are you living an authentic life aligned with all that you deserve?• How connected do you feel to your Inner Guidance?• What truth are you unwilling to face in your life right now?

BLISS BODY (ANANDAMAYA KOSHA)• How would you describe the spiritual dimension of your life?• What do you see as ultimately most important in your life?• Doyoufeelyouhaveaparticularmissionorvocationinthislifeandareyoufulfillingit?

Personal InventoryASSESSING THE LAYERS OF YOUR BEING


Expand your Life KnowledgeINTEGRATING THE SCIENCE OF AYURVEDA

The natural healing force within each of us is the greatest force in getting well. ~ Hippocrates

Thousandsofyearsbeforemodernmedicineprovidedscientificevidenceforthemind-bodycon-nection, the sages of India developed Ayurveda, which continues to be one of the world’s most sophisticated and powerful mind-body health systems. More than a mere system of treating illness, AYURVEDA is a science of life (Ayur = life, Veda = science or knowledge). It offers a body of wis-dom designed to help people stay vibrant and healthy while realizing their full human potential.

The two main guiding principles of Ayurveda are:

1. The mind and the body are inextricably connected. 2. Nothing has more power to heal and transform the body than the mind.

Freedom from illness depends upon expanding our own awareness, bringing it into balance, and then extending that balance to the body. This process isn’t as complicated as it may sound. Simple practices done with consistency offer profound results.

Ayurveda also offers many practices for expanding self-awareness and cultivating your innate state of balance. Here are a few of the most important aspects of the Ayurvedic approach and suggestions for applying them to create perfect health in your own life:

1. UNDERSTAND YOUR UNIQUE MIND-BODY TYPE AND THE SPECIFIC NEEDSAyurveda is a personalized approach to health, and knowing your mind-body type allows you to make optimal choices about diet, exercise, supplements, and all other aspects of your lifestyle.

2. EAT A COLORFUL, FLAVORFUL DIETNext to breathing, eating is our most vital bodily function. To create a healthy body and mind our food must be nourishing. Ideal nutrition comes from consuming a variety of fresh foods that are appropriately prepared and eaten with awareness.

3. GET ABUNDANT RESTFUL SLEEPDuring sleep, our body repairs and rejuvenates itself. A lack of restful sleep disrupts the body’s in-nate balance, weakens our immune system, and speeds up the aging process. If you feel energetic and vibrant when you wake up, you had a night of restful sleep. If you feel tired and unenthusias-tic, you haven’t had restful sleep.


4. LIVE IN TUNE WITH NATUREWhen you’re in balance, you naturally desire only that which nurtures your health and life. You flowinharmonywithyourbody’snaturalrhythms,gettingrestfulsleep,feedingyoursenseswithexperiences, tastes, touch, aromas, sounds, and sights that uplift and nourish you. You can make choices that keep you in harmony with your inner intelligence and rhythms by tuning into your body’s messages.

5. STRENGTHEN YOUR DIGESTIVE POWERGood health is dependent upon our capability to fully metabolize the nutritional, emotional, and sensory information that we ingest. When our digestive energy, known as agni(fire),isrobust,wecreatehealthytissues,eliminatewasteproductsefficiently.Ontheotherhand,ifouragni is weakened, digestion is incomplete and lead to an accumulation of toxic residue known as ama. The buildup of amainthebodymindleadstoobstructionsintheflowofenergy,information,andnourishment, and is the basis of all disease.

6. TAKE IT EASYTheAyurvedicapproachisaboutaligningwiththeinfiniteorganizingpowerofnatureratherthanstruggling or trying to force things to go your way. This principle is embodied by the Law of Least Effort. When you observe nature, you will notice that grass doesn’t try to grow; it just grows. Birds don’ttrytofly;theyjustfly.Flowersdon’ttrytoblossom;theyjustblossom.Naturefunctionswitheffortless ease, frictionlessly and spontaneously. It is intuitive, holistic, non-linear, and nourishing. You will expend least effort when your actions are motivated by love, because nature is held to-gether by the energy of love. When you chase after status, money, power, or accolades, you waste energy, but when your actions are motivated by love, your energy expands and accumulates. So take it easy and be guided by love.

Excerpt from Chopra Center http://www.chopra.com/ccl/what-is-ayurveda


A DOSHA (DOE-shuh) is a combination of two basic elements. According to Ayurveda, theentireuniverseiscompromisedoffiveelemental building blocks (similar to the con-cept of atoms) and their corresponding bio-energeticnatures.Fromthesefiveelements,come three compound elements (similar to the concept of molecules) called doshas, of which the human body is comprised.

VATA DOSHA (pronounced “vah-tuh”) As a combination of space (akasha) and air (vayu), vata dosha contains the qualities of lightness, dryness, friction, movement. Any movement in the body, from inhalation to cell growth, is evidence of vata.

PITTA DOSHA (pronounced “pit-uh”)Asacombinationoffire(tejas)andwater(aap), pitta dosha inherently contains the ele-ments of heat, light, liquidity, and metabolism. Digestive acids are an example of a tangible form of pitta dosha in the body.

KAPHA DOSHA (pronounced “kah-fuh”)As a combination of water (aap) and earth (prithvi), kapha dosha inherently contains the qualities of solidity, density, and cohesion. Phlegm is an example of a tangible form of kapha dosha in the body.

Without all these qualities, the human body would cease to exist; we need these three en-ergies for our cells to reproduce, metabolize, and maintain their structure. From a psycho-logical aspect, we need to be able to create new ideas (vata), manifest them into speech (pitta), and sustain them to fruition (kapha).

Each person has a natural balance of these three doshas, and a predominance in one or two doshas. Our speech patterns, physical appearance, digestive capacity, and lifestyle tendencies, relationship styles, and mental rhythms are all signs as to our constitutions (Prakriti).

PRAKRUTI According to the Ayurvedic healing system, our mind-body constitution or dosha is deter-mined at the moment of conception. Thus we are each born with a unique combination of the Vata, Pitta, and Kapha doshas that stays the same for the rest of our life. This is known as prakruti – a Sanskrit term that means “na-ture”or“thefirstcreation.”

VIKRUTI Vikruti is the current state of imbalance in an individual’s doshas. To bring balance into one’s life, it is important to look at vikruti rather than prakruti, because this shows the current underlying imbalances need to be addressed. Assessing one’s vikruti pro-vides vital information about what kinds of changes in lifestyle, diet, and other areas are needed to return the body to state of balance and well being.

Excerpt by Kate Sadowsky, MA, CMT

Know your DoshaTake care of your body. It’s the only place you have to live.


Your Dosha QuizPRAKRUTI - Your Basic Constitution VIKRUTI - Your Present Qualities

To help determine your constitution, I’ve provided a brief questionnaire below. I recommend printing out the questionnaire and circling the answers with a pen. For each statement listed be-neath Vata, Pitta and Kapha, circle the number that most closely indicates how much it applies to you. Then, add up the numbers to get a total score for each dosha.

First, answer the questions in accordance with general trends throughout your life. This will give you a better understanding of your underlying birth constitution, or prakruti. Then answer the questions in accordance with how you look, feel, and behave today. For example, if you’ve slept well throughput your life, but just started having sleeping problems, the second set of answers willreflectthiscurrentimbalance,orvikruti. It’s also important to remember that most individuals have one primary dosha, followed by a prominent secondary dosha.

A simple questionnaire will not always capture the full dynamism of the doshas. For this reason, wealsorecommendconsultingaqualifiedAyurvedicpractitioner.

0-1 Doesn’t apply 2-3 Sometimes applies 4-5 Applies most of the time

VATAPhysical Characteristics 1. I am slender and don’t gain weight easily. 0 1 2 3 4 52. I am taller or shorter than average. 0 1 2 3 4 53. “Thin” describes many of my bodily features

(suchasmyhair,neck,fingers,andlips). 0123454. Myenergyfluctuatesandoftencomesinbursts. 0123455. My appetite is variable (i.e., high one day and low the next). 0 1 2 3 4 56. I have a tendency to become bloated, gassy, or constipated. 0 1 2 3 4 57. My skin frequently becomes dry. 0 1 2 3 4 58. I tend to have cold hands and feet. 0 1 2 3 4 59. Iamalightsleeperandoftenhavedifficultyfallingasleep. 012345

10. I prefer warm, moist weather to cold or dry weather. 0 1 2 3 4 5


VATAPsychological Characteristics

1. I am creative and imaginative. 0 1 2 3 4 5

2. I enjoy artistic forms of expression. 0 1 2 3 4 5

3. My mind is active and often restless. 0 1 2 3 4 5

4. I learn quickly but also forget quickly. 0 1 2 3 4 5

5. I become “spaced out” quite easily. 0 1 2 3 4 5

6. I have a tendency to feel anxious, nervous, and insecure. 0 1 2 3 4 5

7. I speak quickly and use hand gestures. 0 1 2 3 4 5

8. I am always on the go. 0 1 2 3 4 5

9. My lifestyle and daily routine are irregular. 0 1 2 3 4 5

10. My dreams are active and colorful. 0 1 2 3 4 5

TOTAL VATA: _________

PITTAPhysical Characteristics 1. I have a medium build and gain or lose weight easily. 0 1 2 3 4 52. My height is average. 0 1 2 3 4 53. My physical features are sharp or pointed (nose, chin, and teeth) 0 1 2 3 4 54. My energy and activity levels are high. 0 1 2 3 4 55. My appetite is strong; I can eat large quantities of food. 0 1 2 3 4 56. My bowel movements are regular; I occasionally have diarrhea. 0 1 2 3 4 57. I perspire quite easily. 0 1 2 3 4 58. My eyes are penetrating and light in color. 0 1 2 3 4 59. I prefer cooler weather and become irritable in hot weather. 0 1 2 3 4 5

Psychological Characteristics 1. I am goal oriented and achieve anything to which I put my mind. 0 1 2 3 4 52. I have a good sense of humor. 0 1 2 3 4 53. I have a strong intellect and enjoy learning new things. 0 1 2 3 4 54. I have a natural ability to lead others. 0 1 2 3 4 55. I am a perfectionist. 0 1 2 3 4 56. I tend to become irritable, impatient, and angry. 0 1 2 3 4 57. I am critical of myself and others. 0 1 2 3 4 58. Many people think I’m stubborn. 0 1 2 3 4 59. I become irritable if I skip a meal. 0 1 2 3 4 510. I enjoy competition. 0 1 2 3 4 5

TOTAL PITTA: _________


KAPHAPhysical Characteristics 1. Igainweighteasilyandloseweightwithgreatdifficulty. 0123452. I am short and stocky or tall and sturdy. 0 1 2 3 4 53. “Thick” describes many of my bodily features 0 1 2 3 4 5

(suchasmyhair,neck,fingers,andlips). 4. I have abundant strength and stamina. 0 1 2 3 4 55. My digestion is weak and I often feel heavy after eating 0 1 2 3 4 56. My bowel movements are highly regular. 0 1 2 3 4 57. My skin is smooth and oily and tends to be pale. 0 1 2 3 4 58. I sleep deeply and soundly. 0 1 2 3 4 59. I catch colds quite frequently. 0 1 2 3 4 510. I prefer hot weather over cold or damp weather. 0 1 2 3 4 5

TOTAL VATA: _________

KAPHAPsychological Characteristics 1. I have a big heart and prefer to focus on the good in the world. 0 1 2 3 4 52. I am calm in nature and not easily angered. 0 1 2 3 4 53. I prefer a slow, relaxed lifestyle. 0 1 2 3 4 54. I don’t learn as quickly as others, but long-term memory is excellent. 0 1 2 3 4 55. I become sentimental quite easily; I often think about the past. 0 1 2 3 4 56. I am methodical in my actions. 0 1 2 3 4 57. I am highly protective of myself and family. 0 1 2 3 4 58. I let negative emotions build up rather than addressing them. 0 1 2 3 4 59. I usually let others take the lead. 0 1 2 3 4 510. I am a natural listener and frequently help others with their problems. 0 1 2 3 4 5 TOTAL KAPHA: _________

Prakruti Total: Vata_______ Pitta________ Kapha_________

Vikruti Total: Vata_______ Pitta________ Kapha_________


The new science of Circadian Medicine is suggesting that our genes have literally lost their ability to hear the natural circadian cycles of nature. Scientists are only now beginning to understand exactly how impor-tant it is for the body to stay in rhythm with nature. In our modern high-tech world, this is becoming a challenge, as more and more folks have what some are calling a “nature deficit disorder.” While Ayurveda has touted the importance of a connection with nature for millennia, it was nice to read in a recent issue of Scientific American that Circadian Medicine may revolutionize medicine as we know it.

From an Ayurvedic perspective, following this dinacharya also aligns you with nature’s rhythms each day. For instance, exercising is most optimal in the morning, between 6 am and 10 am, when the body is in its kapha phase and is naturally physically strongest. Eating the largest meal of the day at lunch-time aligns with the pitta time of day, from 10am until 2 pm, when the digestive fire is strongest. Between 2 pm and 6 pm, which is the vata time of day, the nervous system is most active, so it is beneficial during this time to do calming, centering activities such as mental work and meditation. - John Douillard

TEN STEP DINACHARYA

Begin with choosing three things to put into your routine that you are most likely to do consistently and realistically. When those are solid and consistent then think about adding one additional item per week. Evalu-ate at the end of each week to see how the routine you have chosen is serving you.

Creating A Personal Routine - DINACHARYA

Living in Rhythm with Nature

I created what I call the SUPER EIGHTS so I could recite these like a chant (mantra) and continually draw myself into this rhythm as a habit for living a balanced life.

MY DAILY DINACHARYA

1. AWAKE - Arise early in the morning, pref-erably before the sunrise.

2. URINATE - If you are drinking enough water, this will be necessary.

3. HYDRATE - Drink a large glass of warm water – with lemon.

4. MEDITATE - Sit in silence for 5-15 min with gratitude for the day. Breathe. Be present.

5. EVACUATE - empty your bowels, ideally withinthefirsthourofwaking.

6. ACTIVATE - Get your breath and body moving with yoga, a brisk walk or exercise.

7. NUTRATE - Feed your body highly nutri-tious food. Eat a small amount, but make it big enough to get you through to lunch without needing a snack. Quantity will vary based on body type.

8. MOTIVATE - Enjoy the energy you have awakened and move into your day.

9. RECREATE - With an earlier dinner you will have time to enjoy recreating in the evening.

10. HIBERNATE - Get to bed early. Best time for sleep is 10:00 pm - 6:00 am.


PITA, VATA, KAPHA are the elemental ener-gies that shift throughout the day. The more we understand these energies, and align our habits with them, the more we support the rhythms within our own body.

Each day, we cycle through these three do-shas in 4-hour increments. Each time period isdominatedbyonedosha,andthusinflu-enced by the qualities of that dosha. When you have this information, you can organize your day so that your activities are supported by the dominant energy inside and around you. This allows you to be more in tune with your natural rhythms and to experience more ease and harmony in your life.

Align your schedule with nature’s rhythms. It may take some time to adjust and when you do, you will be amazed at how well all your systems respond - body, mind and spirit.

MORNING DINACHARYA6:00 am - 10:00 am Kapha - Get Up and Move!

• Hydratetogetyourfluidsflowing.Drink warm water to stimulate your bowels

• Meditate to align your mind to the day• Evacuate to clear out the poop shoot• Do some vigorous breathing and exer-

cising to stimulate your senses • Eat a light, highly nutritious breakfast.

Green drinks are the prefect elixir to start your day.

MIDDAY DINACHARYA10:00 am - 2:00 pm Pita - Your Fire is Burning Brightly!

• Eat your largest meal now including protein, healthy fats, and your highest calorie meal so your body can trans-form the food you give it into fuel and energy.

• A light walk will help to aid digestion. (10 - 15 minutes)

• A great time to complete tasks on yourto-dolistasyourbrainis‘firedup’ as well.

• Do not snack until dinner.

24 HOUR CYCLE OF ENERGY

Living in Rhythm with Nature


AFTERNOON DINACHARYA2:00 pm - 6:00 pm Vata - Creativity Abounds

• This is the perfect time of day to study orworkoncreativeprojects,findso-lutionstoproblems,reflect,process

• If have strong Vata tendencies you could feel spacey and ungrounded

Drink hot tea, get cozy, slow down, do some long deep breathing

EVENING DINACHARYA6:00 pm - 10 :00 pm Kapha - Time to Wind Down• Supper: the earlier and lighter, the better.

Aim for 6:00 pm. • Eat soups, salads, roasted veggies - foods

that are quick to digest. • Your body will fully metabolize your

last meal before bed giving you a better night’s sleep.

• Evening yoga, a walk or a swim, breath-ing exercises and meditation to relieve any stress out of your body without over-stimulating your system.

• Go to bed by 10:00 pm.• A 10 - 12 hour fast between dinner and

breakfast will have you waking up feeling alert and ready to start your day right.

IMPORTANT NOTE:Spend these last hours of the day indulg-ing in your favorite quiet, calming activities like reading, doing arts and crafts, listening to music, relaxing with loved ones. Many ofusfinishourdaysinfrontofaTV,movie,phone,orcomputerscreen,butthatflicker-ing screen is very stimulating for the brain. Youwillsleepmuchmoresoundlyandeffi-ciently if you shut your screens down before 8:00 pm. Practice being present with yourself and your surroundings.

DEEP SLEEP 10:00 pm - 2:00 am Pita - Purifying through Dreams

• At this time we “digest” everything that happened in our bodies and minds during the day, giving our in-sides a good housecleaning.

• If you are unable to fall asleep right away, relax and watch your thoughts noticing the replay of your day. This has purpose and offers you a practice in letting go.

• You may feel yourself getting a second wind after 10:00 pm if you stay awake and you won’t be able to sleep until late. You are also like to want to eat which diverts this vitally important time of inner cleansing. You will wake up feeling groggy with undigested food in your belly. Not a good start.

• Deep sleep is deeply healing for body, mind and spirit. Balance your life by re-specting this important part of our day.

DREAM TIME2:00 am - 6:00 am Vata - Quiet Receptivity

• Early morning Vata is not for being creative; it’s for being receptive. This is by far the best time of day for medi-tation, contemplation, prayer, chant-ing or other spiritual practices.

• If you are asleep, you may have sym-bolic dreams and visions.

• If you are awake, you may receive very valuable insights and under-standings.

• Use this Vata time of day to open yourself to higher energies, to practice mindfulness, and to feel connected to higher yourself.

24 HOUR CYCLE OF ENERGY

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