The Best Ever Ayurveda Morning Routine for an Energized Day

The Foundation of a Productive Morning

There is more than just breakfast on the menu when it comes to the perfect Ayurveda morning routine. During my years studying Ayurveda we touched a lot on the importance of Dinacharya, or more popularly known as an Ayurveda daily routine. 

Dinacharya goes back thousands of years and even then the ancient seers knew the value of having structure in your daily life and how it could affect your health and overall well being. 

In this post, we are going to specifically focus on a morning routine, the first part of Dinacharya but also the strongest. I’m going to teach you the morning routine that I teach to my clients. This is also the exact morning routine that I follow myself. 

Try this routine for one to two weeks. It helps to keep a journal of the differences you feel and see. Most people will notice stronger, better sleep as well as more energy throughout the day and a feeling of positivity and lightness. 

My favorite part about this routine is it helps me to focus more and I notice an increase in my creativity, and let’s not forget the surplus in energy!

After adopting this routine I found that I needed less and less coffee to go through the day. Some days I don’t even realize that I skipped my morning coffee all together until the afternoon! As a huge coffee addict (for both taste and effects) this was a huge accomplishment for me. 

So let’s go through each step one by one in order. After years of trial and error this is the order that I suggest, but you know you best! Mix it up if you’d like.

But first, we are going to touch on what you can do before bed that will set up the foundation for the best ever Ayurveda morning routine. 

If something isn’t working, try switching it up! But don’t give up! You won’t regret incorporating Dinacharya into your life. 

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Get a Good Night’s Sleep

The Importance of a Sleep Schedule

Sleep is not something to mess around about. Take it from someone who knows.

An Ayurvedic evening routine is equally as important as a morning routine as per Ayurveda.  

I once lived a very crazy lifestyle (years before I pursued Ayurveda as a career) and I knew nothing about sleep health. 

I went to bed and woke up at different times every night and morning, and had horrible sleep habits which in turn had me feeling lethargic and grumpy. 

Having a sleep schedule is one of the most important routines you can have. Sleep affects cell regeneration, toxin drainage from the brain, depression and anxiety, and all aspects of bodily function just to name a few.

Think of sleep as your body’s repair and maintenance mode. In Ayurveda, we are taught the fundamental laws of nature, more specifically referred to as the Science of Creative Intelligence. There are sixteen principles that govern the world around us and ourselves. 

One of those principles is “rest and activity are steps of progress”. Without giving our bodies and minds proper rest and rejuvenation we cannot be productive in our day to day lives. 

It may take small adjustments here and there to find a sleep schedule that works for you but I’m pretty confident that once you do you will not want to go back to a sporadic sleep routine.

Here are some Ayurvedic tips that will help you get back on track.

Tips for a Restful Night

1. Go to bed by 10 PM: Have you ever heard the term “catching a second wind”? This is precisely why Dinacharya is based on the Ayurveda clock.
   
   The hours between 10 PM and 2 AM are governed by Pitta energy which is responsible for transformation, metabolism, and liver function.
   
   When we stay up past 10 PM we can experience a boost in energy because of Pitta’s fiery nature, which may sound like a good thing, but it actually robs the liver and body of the proper sleep it needs and halts the liver’s job in flushing toxins from the body.
   
   
2. Eat a light dinner: This is something my clients have a hard time with in the beginning, but on the nights they eat very light at dinner time they report some of the best sleep they’ve ever had.
   
   Sometimes growing up in certain societies and cultures can create what is referred to as Oka-Satmya in Ayurveda. This means when we do something for so long that it becomes our truth. For me, this was the belief that dinner should be the biggest meal of the day.
   
   After studying Ayurveda I realized it’s the opposite that is true. I remember when I went to clinicals for the first time and for two weeks we ate only blended vegetable soup for dinner. I thought there was no way I was going to survive off so little and I would inevitably go to bed starving.
   
   But in reality, the opposite happened! I went to bed feeling satiated and satisfied, and I had consistent amazing sleep. I felt light and energized in the morning, ready for the day.
   
   Start with soups that are veggie forward. Instead of meat, try beans and avoid dairy. You can also have flatbreads like chapati (Indian flatbread) or tortillas. Not the highly processed tortillas. Try homemade or buy locally. I am confident you will notice a difference in how you feel and sleep.
   
   
3. Keep essential oils on your nightstand: I have a teeny tiny roller bottle that has either rose/lavender essential oil mixed with a carrier oil like sesame. Each night I roll the oil on the veins in my wrist and the creases of elbows. I also put some behind my ears and right under my nose/around my nostrils.
   
   Essential oils absorb through the skin and veins into your circulation. They also enter through the olfactory system located in your nasal cavity. Molecules in essential oils go straight from the olfactory system to our brains and work their magic.
   
   A lot of people underestimate aromatherapy because they don’t understand the science behind why it works and how it works. It is a very powerful tool for many things, especially sleep.
   
   
4. Reverse the bedroom for sleep and sex: This is a strong point in Ayurveda, especially if you struggle with sleep. Yes, this means electronics including TV’s. A lot of people struggle with this one as well. Move the TV out of your bedroom for one week and see how it makes a difference on your sleep health.
   
   Do not work in bed on your laptop or read. Reading in bed is a hard habit for me to break. But it’s understandable why Ayurveda suggests doing this elsewhere, especially if you love to read murder mystery novels like I do.🤓
   
   It’s the same as watching horror movies before bed. The last interaction our brain has before bed can affect our sleep. So if a book or movie leaves us feeling anxious or scared, these feelings can follow us into our sleep causing issues.
   
   It’s especially true if we feel these feelings WHILE in bed. We began to subconsciously associate negative feelings to a place that should be lovely and provide comfort and safety.
   
   So give it a try, no TV or books in the bedroom and preferably not two hours before bed. An hour minimum. 
   
   
5. Take herbs for deep rest: There was a time that I could not sleep unless I took melatonin. I knew this was not a good habit or one that I wanted to depend on. Melatonin also gave me horrible nightmares and made me feel so groggy in the mornings like I could sleep for another five hours.
   
   After taking herbology in Ayurveda, I studied many herbs that support sleep health like chamomile, valerian, Indian snakeroot, brahmi, etc. They have no side effects and won’t leave you feeling tired in the morning.
   
   After taking these herbs while adjusting my sleep routine I am now able to sleep without them. I still keep them in my nightstand just in case and I encourage you to give them a try. 

Here is one of my favorite herbs for sleep health that I recommend to clients. It’s tridoshic, meaning it balances all three doshas.

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Don’t Take the Phone into the Room

The Importance of Not Scrolling First Thing in the Morning

I don’t want to spend much time here because I know that you know scrolling on your phone first thing in the morning is not a good habit. I want to make sure that you know why so you can decide if this is a habit that you should break.

Trust me when I say that there is not much going on in the first hour that you’re awake that needs your immediate attention.

The one question I always get is “what about emergencies?” I’ll admit I had this concern too when I first started turning my phone on Do Not Disturb and/or not bringing my phone in the room altogether.

The great thing about Do Not Disturb is you can set certain phone numbers that can get through even when your phone is in this setting. That way you can have peace of mind knowing that if something were to happen, the most important people can get a hold of you. 

I will say though that in the first few weeks that I started doing this, there was not one notification or missed call waiting for me when I woke up in the morning and checked an hour or so later. Wasn’t sure whether to feel sad about this or not.🥲

Now, I love knowing that no one is trying to reach me in the mornings and I wake up feeling more peaceful and start my day not feeling anxious.  

How Blue Light Affects Your Brain Upon Waking

Transcendental meditation is a practice I use for myself and encourage my clients to learn because of its ability to easily put the brain in an alpha wave state. When the brain is in this state it is able to use more capacity then when it is in beta wave state, our natural wave in waking state. 

When we wake up, there is something that Ayurveda refers to as “the gap”. This is the place between the sleeping and waking world. The gap is naturally a transcendent state that happens after deep sleep. While we are in the gap we are experiencing the same alpha brain waves that happen during transcendental meditation. 

This is a time of deep connection to yourself and the universe which is why meditation, positive affirmations, and manifesting are recommended. A time when these ethereal energies have a chance to move through you.

When you reach for your phone first thing and start to scroll, you completely bypass this moment of Being and experiencing the brain in the alpha wave state. 

There is another concept in Ayurveda called Pragya-aparadh which means “mistake of the intellect”. We move farther and farther away from ourselves and our truths the less time we spend in alpha wave states, another reason why transcendental meditation is so highly recommended. 

There is nothing on your phone worth skipping the time you have to know your true Self and your cosmic connection to something bigger.

Now, let’s get to the reason why you’re here.

The Best Ever Ayurveda Morning Routine for an Energized Day

Step 1. Wake Up Early

What is the best time to wake up in the morning according to ayurveda?

It’s best to wake up at 6 AM or earlier because the hours between 6 AM and 10 AM are governed by Kapha which has the qualities of sluggish, lethargic, slow moving, and heavy.

This is why when we sleep until the later morning we tend to feel these feelings upon waking. To avoid this, wake up at 6 AM (7 at the latest) and always rise before the sun does.

I personally wake up at 4:30 AM. This works for my schedule and really helps to combat those Kapha qualities since I’m naturally a Pitta Kapha person.

Also, between 4 AM and 6 AM is when your body is rejuvenated and rested (depending on when you went to sleep), and ready for elimination.

This is because Vata time is between 2 AM and 6 AM and governs the downward movement of our bodily functions including bowel movements.

The Benefits of Rising with the Sun or Earlier

The sun is considered Sattvic in Ayurveda, and rightfully so. Sattvic things are whole, pure, and peaceful in nature and uphold the ultimate balance. Rising before or with the sun and greeting its beautiful nature can be a deeply moving thing. 

Here is a video and short article on performing an Ayurvedic sun ritual in the mornings to start your day on the right foot. 

How to Become an Early Riser

Becoming an early riser can take time, so don’t be surprised if you incorporate all these steps and feel overwhelmed the next few days. Ayurveda is the number one fan of slow and steady wins the race. Changing too much too soon can cause more failure than success.

If you are the type of person that can change overnight then go for it! If not, then change one thing at a time and adjust as needed. 

The best way to become an early riser is first look at your sleep routine before bed. Follow the tips mentioned above in the Get a Good Night’s Sleep section of this post. 

Adjusting Your Body Clock Gradually

The best way to gradually adjust your internal clock is to adjust both the times you go to bed and wake up by 15-30 minute increments as well as shortening or widening your sleep window.

For example, if you usually go to bed at 11:30 PM and wake up at 8 AM more than likely you’ll want to shorten that sleep window and decrease your sleep and wake times by 15 minutes each night and morning. 

Aim for 8 hours of sleep maximum. I’m a 7-7:30 hour a night person. Any more than that and I feel super groggy. At the end of the day you know what works best for you. 

If you are sleeping 10+ hours a night, this could be a sign of a Kapha imbalance and if not looked into it can cause other issues within the body and mind like depression, lack of appetite, and confusion. 

Feel free to reach out with any questions. 

Step 2. Splash Cool Water on Your Face Seven Times

Refresh and Awaken Your Senses

The first thing I do in the morning before anything else is splash my face with cold water seven times. I know, this is super specific but it works for me! 

I feel that splashing my face a few times isn’t enough and seven times is just right to get me feeling enlivened and refreshed.

You know the saying “cleanliness is next to Godliness,” well Ayurveda feels the same way.

If you can only wash two things it should always be your face and your feet. 

The Significance of the Number Seven

The number seven in Ayurveda is considered auspicious. Auspicious means promising success, opportune and favorable. A great way to start the day!  

It also represents the seven main bodily tissues that are nourished in sequential order in Ayurvedic medicine. 

The Effects on Your Nervous System

Splashing your face in the morning, or any time of day really does wonders for your nervous system. 

Splashing your face activates the Vagus nerve which in turn activates the parasympathetic nervous system. 

During transcendental meditation, the parasympathetic nervous system is also activated meaning it reduces anxiety. When we are in parasympathetic mode it means we are not in sympathetic mode, commonly known as “fight or flight”. This is the mode that triggers anxiety and panic attacks.

So splashing cold water on your face equals a state of peace and calm.

Here is a more detailed read on splashing your face and the nervous system. 

Step 3. Scrape Your Tongue

An Ayurvedic Start to the Day

The Benefits of Tongue Scraping

I do not ever skip a day of tongue scraping. During the night when our bodies are detoxifying, a buildup of bacteria begins to form on the tongue.

It’s crucial to scrape this toxic film off the tongue before swallowing it again upon waking. This is why it’s recommended to not drink water until after brushing your teeth and tongue.

The benefits of tongue scraping are:

• Promotes health of the oral biome
• Gets rid of bad breath
• Food tastes better
• Boosts immunity
• Helps digestion
• Clears toxins

Tongue scrapers are inexpensive but the benefits are priceless!

For more information on tongue scraping here is an article you can check out, Decoding the Secrets of Ayurveda Tongue Diagnosis.

How to Properly Scrape Your Tongue

1. Make sure your tongue scraper is clean.
2. Run a small trickle of hot water to clean your scraper after each pass.
3. Start at the back of the tongue and gently scrape forward to the tip.
4. Rinse the bacteria off the tongue scraper each time you scrape.
5. I scrape my tongue until there is no bacteria on the scraper. It will start to become clear saliva.
6. That’s it! Rinse your tongue scraper and keep in a dry place.  

Fit in the practice of tongue scraping right before you brush and floss your teeth.

Step 4. Drink Warm Water

Kickstart Your Digestive System

The Ayurvedic Perspective

The best thing you can consume first thing in the morning is a glass of warm water. 

At night the srotas, or channels, of the body minimize and close to prepare the body for detoxification. 

Warm water in the morning opens the channels of the body much like the sun melts the frozen river and allows it to flow again.  

In Ayurveda, it’s always best to drink room temp or warm water even throughout the day to encourage optimal efficiency of the digestive tract. 

Warm vs. Cold Water in the Morning

Warm water encourages peristalsis, the muscular contraction in the digestive tract. This awakens the digestion and metabolism preparing your body for food intake.

Cold water slows down this natural occurrence in the body. 

Step 5. Have a Bowel Movement

Importance of Morning Elimination

In Ayurveda, digestion is the most important factor when it comes to health. Because of this it is very important to have a bowel movement in the morning.

When we don’t have a bowel movement first thing, it can cause a sluggish and heavy feeling throughout the day. 

Also, holding fecal matter in the colon can cause many issues including reabsorption and even secretion back into the small intestine. This is known as disrupting Apana Vata, a subdosha of Vata, in Ayurveda.

Tips to Promote Regular Bowel Movements

There are many at-home remedies and Ayurvedic herbs you can take that will get your digestion back on track, even if it seems like all hope is lost.

For example, you can take turmeric before each meal to promote digestion. Pepper is also excellent for digestive health. Always use fresh ground pepper when possible. You can also chew a piece of pickled ginger before each meal as well.

Here are some of my favorite herbs for digestive health:

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For now, you can try these simple lifestyle changes to promote healthier and daily bowel movements.

1. Know what to eat according to your dosha type
2. Stress management (specifically transcendental meditation)
3. Drink warm water in the morning
4. Eat a diet rich in fiber
5. Proper sleep

Diet and Hydration for Digestive Health

Diet and hydration are both extremely important for digestive health. What works for each person is highly dependent on your specific dosha and dosha imbalances. 

Check out this article for specific food lists for Vata, Pitta, and Kapha body types. 

Step 6. Light Workout

Energize Your Body

Exercise is not optional.

Exercise is not optional.

One more time for good measure..

EXERCISE IS NOT OPTIONAL.

I have clients that ask if they can heal themselves with diet alone and the answer is always no. 

Exercise is one of the most important things you can do on a daily basis, alongside meditation.

These two things drastically improve the way we handle stress. It completely changes the expression of our genes known as epigenetics and it affects all anatomical, physiological, and physiological functions within the human body. 

I get up and go to the gym on weekdays after the above steps have been completed. Three days a week I workout at a light to moderate level, and the other days I do brisk walking on the treadmill with some incline intervals. 

Weekends are my “rest” days but I always get out in nature, either walking, hiking, or doing a grounded short yoga flow. 

In Ayurveda, you never want to push your body to a limit that can be detrimental. Plus, some Ayurvedic body types can handle vigorous exercise while others cannot. 

Make exercise your new favorite habit!

Always start slow and listen to your body. Here are a few exercises you can try first thing in the morning for each body type.

Simple Exercises to Start Your Day

Vata: Brisk walking, gentle cycling, and swimming (not in a cold pool), and light weight lifting are great for Vata people. You can also do light yoga flows and sun salutations. Vata types need grounding and stable exercise. If you have a Vata imbalance do not perform vigorous exercise as this can sometimes increase anxiety and an over abundance of energy which Vatas are already prone to. 

Pitta: Brisk walking, swimming (to cool Pitta’s fiery nature), Pilates, yoga, and moderate weight lifting. Pitta types can throw themselves out of whack with too much exercise. Do not work up a hot sweat that will aggravate the already hot temperature of a Pitta. Also, steer clear of things like hot yoga and focus on cooling exercise such as outside in nature. 

Kapha: Brisk walking or jogging, lifting weights, more intense styles of daily exercise, and longer yoga flows. Kapha types are prone to lethargy and heaviness so more than any other dosha Kaphas should not skip exercise. Kaphas are known for stamina and it will keep you going well into the day. 

Note: All doshas will benefit from rest days but this doesn’t mean skipping a morning walk or a ten minute walk after lunch and dinner to aid digestion. Fit a daily walk (however long) into your daily routine and you will notice the difference.

Yoga for Strength and Flexibility

Another very important part of my Ayurveda morning routine is Maharishi yoga asanas. These asanas are a specific set that particularly benefit each part of your body implementing total brain coherence, relaxing the entire nervous system, stimulating internal organs for optimal functioning, and a great energy boost.

There are also many other types of yoga that you can do. You can even create your own flow if you’d like! You don’t need to pay money for yoga teachers when you have Youtube at your disposal.

Here is a video by one of my professors from University, Dr. Paul Morehead, that teaches you the Maharishi yoga asanas and specifically what each one is good for:

Note: the video is an hour long because of the explaining but once you get the hang of it, the flow should only take you ten to fifteen minutes in the morning.

Step 7. Abhyanga

The Art of Self-Massage

Abhyanga is an Ayurvedic daily oil massage that promotes self love and affection with many health benefits.

When I first learned how to do abhyanga it was life changing. I saw my body in a way I had never seen before and I constantly rave about the benefits. 

It helps with lymphatic drainage, manually moving toxins near the heart where the lymphatic system naturally drains toxins back into the system to be flushed out. 

Abhyanga in the morning sets intentions for the rest of the day. I find that it gives me a sustainable amount of energy so I don’t crash in the afternoons. 

Not to mention, the amazing Ayurvedic oils leave the skin so luxuriously soft and supple, it  will make lotion seem like water. More than likely you’ll stop wasting money on lotions altogether. 

Even when I’m in a rush, I will squeeze in at least 5 min of abhyanga to start my day on the right foot.

Always do this before a shower or bath to let the oils seep into your skin and use warm oil. You can either rub the oil between your hands to warm it up, steep the bottle in a bowl of hot water, or use an oil warmer.

Choosing the Right Oil for Your Dosha

Different doshas benefit from different types of oils. Here is a list of abhyanga oils for each body type:

Vata: sesame oil or almond oil (for it’s grounding and nourishing properties).

Pitta: sunflower or coconut oil (for it’s cooling properties).

Kapha: mustard and safflower oil (for it’s warming and lightening properties), or a dry brush without oil.

Here is an excellent article on abhyanga best practices and oils for each dosha.

Techniques for a Soothing Abhyanga

Here is a great video on how to properly perform abhyanga at home:

Step 8. Warm Bath or Shower

Cleansing and Relaxation

After abhyanga it’s important to take a warm/cool bath or shower. 

If you’re anything like me then you love a hot steamy shower but this can sometimes be damaging to the skin, internal bodily systems, and the mind. Especially if your doshas are already out of balance. 

Vatas do well with warm to slightly warmer temperatures. Pittas do best with cold to cool temperatures, and Kaphas do best with warm temps. 

I’m naturally a Pitta so for about a month straight I took cool showers in the morning and it was absolute heaven. I didn’t do this because of some fad, I naturally felt it was what I needed at the time when my Pitta dosha was aggravated and it worked for me. 

If you like it scalding hot try turning down the temp and see how you feel. I bet your skin and scalp will love you for it too. 👀

Morning vs. Evening Showers for Optimal Health

In Ayurveda, it’s encouraged to bathe with the rising and setting of the sun. This is completely up to you as a personal preference. 

Personally, I take a cool shower in the morning to get the blood flowing and to wash the important bits, and a soothing bath at night to wind down and get ready for sleep.

I use oils and essential oils in my bath water depending on what my body and mind need at the time. I also cut sprigs of fresh herbs, like rosemary, from my garden and put them in the bath water. 

An evening bath promotes sound sleep, nourishes the skin, and the aromatherapy from the herbs and essential oils calms and soothes the mind. 

Try this out for yourself and see what works for you.

Step 9. Oil Pulling

Oral Detoxification

Many Ayurvedic oils are highly anti-bacterial, anti-fungal, and anti-microbial making oil pulling a great addition to your oral care routine. Not to mention battling bad breath, gingivitis, and tooth decay.

Modern medicine is just now discovering what Ayurveda has known for thousands of years, that the oral microbiome is just as important as our gut microbiome. 

In many ways, the mouth is our first line of defense against many pathogens. Keeping your oral health strong is like keeping the front line of soldiers in tip top shape, and oil pulling gets the job done. 

Step-by-Step Guide to Oil Pulling

1. Choose the right oil for you. Sesame oil and coconut oil are good choices but there are also many Ayurvedic companies that sell pre-made oil pulling oils for all doshas.
   
   You can refer to the next section for the best oil pulling oils.
   
2. Put a cap full of oil (about 1 tsp) in your mouth when you get in the shower. I find it easiest to do while I’m washing up and keep my oil on the shower shelf, but it’s up to you.
   
3. Swish around for 20 min max, or until your jaw gets sore, whichever comes first. I’m not super strict about time here. As long as it’s about 10 minutes.
   
4. Spit the oil out in the trash.
   
5. Admire your pretty and healthy smile. 😁

Here are the products that I recommend for oil pulling based off experience and ease of use. Easy to keep in the shower or medicine cabinet and great for on the go.

The first product listed is my absolute favorite oil pulling oil. I found it while browsing a local all natural shop, and the bubblegum flavor will make you feel like a little kid at the dentist again. Not sure how they got that amazing bubblegum flavor since there are no synthetic flavors but it’s super tasty.

Use Code: THEAYURVEDADIET for 10% off all Dale Audrey products.

Step 10. Nasya

Nasal Hygiene and Clarity

If you are prone to allergies or just need something to soothe your mental mind then nasya is perfect for you. 

Here is a list of nasya health benefits from Athreya, a sustainable Ayurvedic company in California. 

• Cleanses Sinuses

The process effectively soothes the nasal passage and clears the sinuses to promote breathing.

• Heals Migraines and Headaches

Highly effective in treating chronic headaches and migraines, eventually eliminating them.

• Expels Mucus buildup

The massage, steam and administering of oil clears out mucus buildup in the throat region.

• Improves Voice

The clearing up of toxins and mucus helps improve voice.

• Releases Toxins

Potent nasal herbal oil for detox releases accumulated toxins in the head and neck regions.

• Improves health

Stimulates important centers of the nervous and venous system to enhance overall health

How to Perform Nasya at Home

Nasya is very simple and easy to implement into your morning and evening routine. I use nasya oil right after my morning shower and in the evening before my bath.

1. Choose the best nasya oil for you.
2. Tilt your head back and put 1-2 drops in each nostril.
3. Massage the sinus passages for a few minutes.
4. Voila! You just did nasya.

After performing nasya I like to spritz my face with refreshing organic rose water in a spray bottle (actually I do this throughout the day many many times). It is a great pick me up and wonderful for your skin, giving a dewy and moisturized appearance.

Here is the nasya oil and rose water that I use for its convenience but you can easily make your own nasya and/or rose water at home. 👇

Step 11. Meditate

Cultivating Inner Peace

Meditation is something that I hold very dear to my heart. In many ways, it saved my life and I can’t imagine where I would be without this loving self care practice. I encourage you to make meditation and Ayurvedic morning ritual. 

I specifically practice transcendental meditation. It is the most scientifically studied meditation in the world. More than 30 countries have performed extensive research on the effects on TM on physical and mental health, and it is the number one remedy for high blood pressure recommended by the American Heart Association. 

If there are days that I put off mediation there is a huge difference in my day, attitude, and overall demeanor. 

I practice TM two times a day for 20 min in the morning and afternoon. But it’s the morning one that sets the intention.

TM can only be learned from a certified TM teacher. Because of TMs magical effects, teachers go through a long and secluded training. 

Once you learn, teachers are available at all times and you have access to TM centers all over the world. 

Click here to find a TM center near you. 

If you don’t know TM that’s perfectly okay! Meditating for 5 minutes in the morning will make a huge difference. There are plenty of guided meditations on YouTube and apps. 

You can also do simple pranayama techniques like in the video below. 👇

Creating a Dedicated Meditation Space

This isn’t necessary but does make all the difference. If you’re first starting out on your meditation journey you can sit on the floor or in a chair, but as time goes on you may want to dedicate a small special space just for you.

Our environments have a big impact on our mental health and having a space where you connect to yourSelf can help keep the habit strong. 

It doesn’t have to be anything fancy. My meditation corner is made up of a fluffy body pillow I got from Walmart, a meditation pillow, a few blankies, and a dog bed I got from Marshall’s (not previously used by any furry friends) and boy is it comfy! I also have a $10 diffuser that I put my favorite essential oils in and a salt lamp.

I look forward to meditating in my special place daily and it brings me great calmness and comfort, making it very easy to transcend.

Honestly, I’ve even fallen asleep a time or two and it is always the best nap.😪

Surround yourself with things that bring you joy and comfort and your meditation corner is already off to a great start!

Step 12. Have a Cup of Coffee/Tea

A Mindful Morning Beverage

If you are a coffee or tea person then don’t skip this part of the morning. Definitely take time to enjoy a warm soothing cup. 

Note that Ayurveda recommends tea over coffee for multiple reasons but mainly because tea is less caffeinated, not nearly as acidic, and herbal teas are extremely healing for many ailments. 

Coming from a coffee addict I know how hard it can be to make the switch. I don’t deny myself coffee but I have made leaps and bounds in how much I consume on a daily basis. My body and mind love me for it.

Try small changes. For example, instead of a full cup of coffee, I only pour myself half a cup. This way I still get that coffee fix but I consume much less caffeine.

Also, steer clear of creamers like coffee mate and international delight (also a hard habit for me to kick🥴). They are loaded with processed ingredients and sugar. If you are on a weight loss journey these creamers alone will stall your progress.

Instead opt for oat or almond milk. I also like to use organic half and half or cream top milk (minimally processed milk). I use either honey or agave for a little sweetness. 

Organic coffees have much less pesticide residue than non-organic, and they taste much better. 

Wholesome ingredients, even in coffee, bring about nurturing and calming effects.

Trust me, in no time you’ll forget all about the “candy creamers.”

There are also A LOT of coffee alternatives. Try out a few to see which ones you like. 

As far as tea goes, I recommend trying them all! Make sure they come from trustworthy brands.

Here are a few of my favorites:

1. CCF (coriander, cumin, fennel)
2. Chamomile Vanilla
3. Peppermint
4. White Pear
5. Fresh Mint
6. Earl Grey
7. Fennel
8. Chai

This tea is excellent if you are experiencing anxiety and restlessness. This is a very popular choice among clients. 👇

Step 13. Get Some Sun

The Importance of Vitamin D

Dr. Keith Wallace, the founding President at MIU and author of many books including Gut Crisis, The Rest and Repair Diet, The Coherence Code, Total Brain Coaching, and 16 Super Biohacks for Longevity gave a webinar in one of my classes.

In it he mentions that morning sun has a direct affect on the mitochondria in our cells. The sun stimulates the mitochondria to produce melatonin and reduces the effects of oxidative stress (one of the main culprits in early aging). 

Spend five to ten purposeful minutes in the sun each morning. No, the sun hitting you through your car window doesn’t count. 

I’ve made my backyard into a cozy and inviting place with outdoor chairs and plenty of bright flowers. I like to sit out here with my dog and watch her count the birds in the mornings.

Morning Activities to Enjoy the Sun

Here is a list of simple morning activities to get a little sunlight:

1. Complete step 13 (sun) and 14 (gratitude journal) simultaneously
2. Complete step 11 (meditate), 13 (sun), and 14 (gratitude journal) 
3. Sit in the sun and list off what you see around you
4. Morning walk around the block
5. Sit outside with a furry friend
6. Enjoy your cup of joe/tea
7. Read for ten minutes
8. Water the plants

There are many things you can do to get some one on one time with the sun. Whatever you do, do not scroll on your phone. The point is to be mindful and not distracted. 

Step 14. Practice Gratitude

Starting the Day with Positivity

Keeping a Gratitude Journal

Practicing gratitude is a great way to start the day with a positive mind set and writing it down only reaffirms the feeling and emotion attached to being grateful. 

It can be a journal dedicated to everything you’re grateful for or it can be written down on a Post-it note.

I like to use Post-it notes and then stick them somewhere I will see it multiple times a day. 

For example, you could keep a stack of Post-its in your car and while it’s warming up write down one thing you’re grateful for and stick it on the dash of your car. Or keep them at your desk and stick it on your computer screen, heck even in your lunch. 

Read it and say it out loud throughout the day and you will begin to see positive changes in your mood and mental mind set. 

The Impact of Gratitude on Mental Health

Here is a list of benefits when practicing gratitude from PositivePsychology.com:

• Increased happiness and positive mood
• More satisfaction with life
• Less materialistic
• Less likely to experience burnout
• Better physical health
• Better sleep
• Less fatigue
• Lower levels of cellular inflammation
• Greater resiliency
• Encourages the development of patience, humility, and wisdom

Step 15. Write Down One Positive Affirmation

The Power of Positive Affirmations

This goes hand in hand with gratitude but instead of being thankful for what you already have, positive affirmations are a way of manifesting what you truly want, need, and desire. 

The Universe and everything in it is connected by energy and it’s as though each person is in the center of their own spider web. The energy you send out will be the same energy that vibrates back to you. 

Positive affirmations are a great way to send, well, positive energy out into the world so that you can reciprocate all of its lovely glory. 

Crafting Personal Affirmations

Positive affirmations can be a statement or a question. I use a mixture of both but I like to use a set of questions right after meditation when my brain is still in the alpha state. 

Remember, this is the state in which you are most connected to the Universe and the energies around you. What better time to ask some powerful manifestation questions?!💥 

Here are some example questions (some of them are crafted from Mindvalley.com and others I came up with myself):

1. Why am I so successful in my life and business?
2. Why am I so good at making, keeping, and multiplying money?
3. Why am I so bright and beautiful?
4. Why am I so confident and reassured?
5. Why am I so good at helping people?
6. Why am I so good at manifesting my dream life?
7. Why is my body so good at healing itself when I sleep?
8. Why do I have the body of a goddess?
9. Why am I so good at living my life without fear, anxiety, or depression?

These are just a few examples but the options are endless! Feel free to use these or come up with some of your own. 

Statements work just as well. My ninety-five year old grandma says positive affirmations to herself every morning in the mirror and I truly believe that is one of the reasons she has so much life and zeal in her. 

Write down your favorite ones and put them in places that you will see them always.

Integrating Affirmations into Your Daily Routine

Here is a great video on using positive affirmation questions throughout the day:

Make Time for Yourself

The Importance of Self-Care

An Ayurvedic morning routine really emphasizes the importance of self care. More important in fact than caring for others, and I’ll tell you why. 

You can’t fill somebody else’s cup of love when your cup of love has run dry. 

There’s no denying that this makes sense.

When you neglect self care but continue giving so much of yourself to others whether it’s a partner, your job, kids, etc. you will eventually reach burnout. 

It’s so much easier to “fill your cup” little by little each day than it is to start all over from scratch, and you will be much happier because of it. 

That happiness has a trickle effect and you will start to see all of your relationships in life shifting to a positive place. 

So do not neglect yourself, love yourself!

Setting Boundaries for Personal Time

Setting boundaries for personal time is also crucial. Remember the statement above and gently remind family and friends you need this time in order to show up and be a better person for them. 

Carving out time for the perfect morning routine may take small adjustments but with the will to live a happier life you’ll find that balance.  

Conclusion

Thank you for sticking around to the end of this list 🎉there is a lot to it but I wanted to make sure that you have all of the knowledge you need to make the best ever Ayurveda morning routine.

This list is in the order that I do my morning routine but feel free to mix things up and see what works best for you. It took me a while to nail this down in the order that worked for me just right. 

Be patient and choose one or two things to change and don’t add another step until the previous ones are solidified habits. 

I hope you have the best mornings ever that lead to a more fulfilling, peaceful, and harmonious life! 

Did you try one of these steps? Let me know! 

Or have anything you’d like to add? I’m all ears!👂

If you have any questions feel free to contact me here.🩷

AFFILIATE DISCLOSURE: As a professional Ayurveda Practitioner it is my duty to provide you with the best possible information to guide you to better health. This includes thorough research whether through my own personal experience, case studies, medical journals, online etc. If you decide to purchase any products I recommend, it may contain affiliate links, and I may receive a small commission at absolutely no cost to you. Thanks for your trust and support.