This week, one of my IG friends posted about feeling overwhelmed in the morning thinking about the day ahead, as there is too much to do and worried about how to fit it all in.

I certainly know this feeling of heaviness, and staying in bed seems much more attractive than facing the day. Do you know this as well?

Thoughts and Tools from Ayurveda

The first instance might be to just look at the morning. However, as Ayurveda always looks ahead, let's look back to the events leading up to these dreaded mornings.

Being overwhelmed is very much a Vata dosha feeling, thoughts racing through the mind; we can't make clear decisions on how to proceed, so the feeling of being overwhelmed comes in.

First, we should look at what happened on the day before. What did you eat, when did you go to bed, and how did you sleep?

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1. The evening before the morning after

Good sleep hygiene is essential for the way you feel the next day.

According to Ayurveda, you should go to bed by 10 pm at the latest. Devices are switched off at least one hour before sleep; the earlier, the better. A definite NO NO is scrolling while lying in bed and checking the latest social media feeds or your emails one last time. Remember that your system needs to digest every information that enters the senses.

Better would be to:

• Do gentle stretches to release the day's tensions, a bridge pose to initiate deep belly breathing, rebalance the back and calm the mind. Followed by deep belly breathing while lying on your back with your knees bent. This is a beautiful preparation for easing the body and the mind into sleep and rest.

• Have a cup of hot milk with cinnamon, cardamom, nutmeg or fennel and ½ teaspoon of Ghee or coconut oil.

• Doing 10 minutes of free writing helps to get the thoughts from the day out of your head onto the paper; it is an unbelievably helpful practice.

This little practice sets you up for a good night's sleep.

2. The Morning

The morning sets you up for the entire day. A morning routine which is helpful for your needs is essential.

Here are some tips:

• Wake and get up between 6 and 6.30 am.

• Have a glass of hot water and ½ tsp of Ghee or olive oil. Because warmth balances Vata, hot water opens the cells to be re-hydrated after the night. It also helps kickstart the elimination processes. Good fats moisturise the system.

• Soak 3-5 almonds overnight, peel them, and eat them. Slowly chew at least 25 times; it is a brilliant nerve tonic.

• Oil your body with warm oil, such as olive or sesame, during winter. Warm oil massages strengthen the body and help with lymphatic drainage, moving the sense of heaviness away.

• Have a hot shower (can also be done later, but a shower in the morning changes the nocturnal tamasic, heavy energy, and you feel refreshed afterwards).

• Get your favourite morning drink, sit down, get a pen and paper, and

• Write down what needs doing during the day.

• Priorities: which three tasks are the most important? Try to get those done. Remember to tick or cross them off the list when done.

• Write down how you want to feel during the day when doing the tasks. Do you want to feel clear, calm, in charge, joyful, rushed off your feet, stressed out? This step is super important. Your mind will remind you if you go into stress mode, although you plan to feel in charge or fly off the handle instead of being calm.

• Allocate realistic times to the tasks. It is proven that the task gets done if we allocate a particular time. However, if we don't, tasks take so much longer.

• Practice 3 rounds of Surya Namaskar (Salute to the Sun). This sequence balances all your systems: nervous system, digestion, respiration, circulation, immune, and hormonal. This will take ONLY 5 minutes and can be squeezed in every day.

• Have a light breakfast to offer the body some nourishment. This could be an easy porridge or some stewed, spiced apples or pears.

Does this sound like a lot? Try to implement planning your day first and then the hot water and then other suggestions.

3. Vata Dosha

Now, during the autumn and winter, Vata dosha is prominent. It imbalances easily, resulting in dryness, overwhelm, anxiety, and irregular digestion, to name a few. Luckily, Vata comes back into balance easily, too. The best to do is:

• integrate structure and establish a daily routine of having your meals at the same set times.

• eat warm food and stay with warm drinks.

• Have a substantial sit-down lunch.

Final Thoughts!

As we wrap up our exploration of Ayurvedic practices for morning, remember that small steps can lead to significant changes. Integrating these routines into your daily life may seem challenging at first, but the key is consistency. With each day, as you wake up to a glass of warm water, practice Surya Namaskar, and nourish your body with wholesome foods, you're not just following a routine; you're embarking on a journey of self-care and mindfulness. These practices, deeply rooted in Ayurveda, aren't just actions; they're a form of self-respect and a commitment to your well-being.

Finally, I encourage you to listen to your body and mind as you adopt these practices. Ayurveda is not just about following guidelines; it's about tuning into your own unique needs and rhythms. Some days might require adjustments, and that's perfectly okay. It's this flexibility within the structure that helps maintain balance, especially in our fast-paced world. By honouring the wisdom of Ayurveda and embracing its practices in your daily life, you're setting the stage for a day filled with clarity, purpose, and calm. Remember, each morning is a new opportunity to nourish your body, calm your mind, and align with your inner harmony.

Have you learned something new? Can you relate to it? Let me know. You can leave a message below, on Instagram, Facebook or even good old email.

I love hearing from you! 

Katja x

P.S. Remember to sign up for the healthy eating challenge.