As we reopen to the outside world, lets remember to sleep.
This month I have been focusing on building strong immunity, sleep is the pillar of good health and strong immunity. Its at night, from 10pm-2am, that our organs get a chance to repair, metabolize waste and rejuvenate. However with stimulating technology and to-do lists on our minds it can be easy to get a second wind at 10pm, and then later finding it difficult to fall asleep, stay asleep and wake feeling rejuvenated. Nothing depletes us more than being in a cycle of turning the midnight oil.
To honor your immunity, I strongly recommend creating nighttime rituals that support your transitions from activity to rest. Guided Meditations or relaxing music are a great way to deregulate the nervous system to a more relaxed place. Breathing practices like Nadi Shodhana can be soothing for a busy mind. Another thing you can do is try to use binaural beats to get your brain waves to a certain state.
If your having trouble falling asleep, wear blue blocker glasses in the evening and try turning all screens off by 9pm, dim your lights, sip Golden Milk or Cardamom & Saffron Sleep Tonic before bed. Use tranquil mind essential oils. Transition with an evening meditation and quiet music. Here is a cello, base and singing bowl meditation my husband and I made with a friend of ours.
If your having trouble staying asleep, try taking a hot bath and massage warm oil onto your feet before bed. Grounding heart centered prayers and intentions before or upon awakening at night help.
If your having trouble waking up, a grounding gratitude practice, where you are thankful to Mother Earth for supporting you and creating the beauty all around you before you ever get out of bed. Try waking before the sun and start the morning with mindful movement, Sun Salutations and breathing practices to wake up your mind and body.
Finally, its good to keep in mind to limit your EMF exposure, especially at night. To do this you can simply turn off your in home WiFi, don’t sleep near your phone, if you do, put a piece of shungite stone between you and the phone. You may also want to consider painting your room with EMF blocking paint or purchasing a Lumerian Plug or a Tachyon Disk.
Cardamom and Saffron Sleep Tonic
This Ayurvedic tonic recipe is both a remedy for better sleep and building overall vitality. The combination of soaked almonds, ghee, sweet dates and raw honey are considered to be rasayanas ~~ foods that nourish and build vitality.
This recipe uses ashwagandha, a unique adaptogenic herb that enables the body to reserve and sustain vital energy throughout the day while aiding restful sleep at night. It is considered one of the best herbs for supporting the nervous system, which can often cause difficulties staying asleep at night. Saffron is also a potent medicinal spice with many benefits from supporting the reproductive organs to relaxing the nerves. Make this drink after dinner to satisfy a sweet tooth and to help you wind down after a long day and prepare for a restful night sleep.
2 cups fresh almond milk (or organic milk of choice)
1-2 pitted dates
1 TBSP Ghee
1 TBSP raw honey
1/2 tsp ground cardamom
2-3 threads saffron or pinch of nutmeg
1/4 tsp ashwagandha powder
Its been a full summer and as many of you know I am deepening my practice of Ayurveda. Drinking liquids that nourish me instead of deplete me has been key in keeping me hydrated and helping to purify, stimulate digestion, help elimination, reduce gas and bloating, provide antioxidant protection, clear wastes and toxins from the body and helping me to feel nourished. I have been infusing herbs into water and adding the water to my drinking water throughout the day.
The overall purpose of this water is to keep it simple, nourish the liver and kidneys to help them function and clear out excess ama (waste material/toxins). This recipe must be made fresh each day. Use only whole seeds or tea-cut size pieces of ingredients. Use only organic, food grade flowers and petals, without stems or leaves.
Basic Wise Water Recipe:
- 1/4 tsp Coriander Seeds
- 1/4 tsp Cumin Seeds
- 1/4 tsp Fennel Seeds
- 1 quart of blessed water
- steep for 15 minutes
- add to water or drink straight up throughout the day either hot or warm to room temperature.
Why are these spices so important? They deliver hormone balancing effects at the same time that it gently clears out cellular wastes that may otherwise block the action of the hormone on the tiffs.
Coriander Seeds have a cooling effect and enhances urine flow and the removal of toxins from the blood, liver and kidneys. Overall it balances all three doshas (the three energies that define every person’s makeup) but especially pitta (fire and a little bit of water).
Cumin Seeds are cooling overall but this miraculous spice is a key digestive aid in many recipes and is especially helpful in moving gas and clearing out bloating. Cumin has specific detoxifying effect on the whole body. It helps to reduce inflammation. It also purifies both the blood and the uterus and enhances the reproductive essence.
Fennel Seeds are a premier digestive aid and are especially helpful in moving gas downward and out of the intestines. It helps reduce spasms. Balancing for both vata (air & ether) and pitta. It is also mildly phytoestrogens and balancing for the reproductive system of women.
You can also add other nourishing herbs and spices! I have been adding brahmi, it is known to rejuvenate the mind, enhance memory, improve concentration, and to directly influence the quality of consciousness. Alma is used to support normal ranges of blood sugar, build blood and support liver function. Cardamom aids in digestion and fat metabolism without creating excess heat in the body, and it tastes delicious! Rose petals can benefit your body in a number of ways, not only are they great for the skin but they can also help you relax and even relieve digestive issues.
Making this everyday has given my water a little flavor and the health benefits are numerous! Start making your own today!