A health reset and rejuvenation: Home panchakarma
Rest, reset and rejuvenate.
Let your mind, body and spirit slow down and heal with nature.
When you recognise that you have overindulged or are feeling under the weather, how do you take care of yourself? For some, it’s a spa retreat or a weekend hike, while for others it is about juice cleanses, detox teas or fasting. While our intentions are good, many of these approaches can leave us further away from feeling well than we started.
We recognise that everyday life, with its fast pace and excess consumption, wears us out and leaves us prone to stress, fatigue and dullness. While most of us have the intention to take care of ourselves, we may not know where to start.
Panchakarma translates as the five therapeutic actions, which traditionally involved detoxing the body and mind through a series of therapies done under the guidance of an experienced practitioner. The purpose of panchakarma is to:
Clear ama (toxins) that have accumulated in the body, causing symptoms such as stress, pain and fatigue.
Build agni (digestive fire), which helps strengthen tejas (metabolism and intellect), mobilises prana (energy and vitality) to flow into all parts of the body and restore ojas (immunity and blissfulness).
Process and cleanse mental and emotional stores and trauma in the mind, body and consciousness, and harness the power of clarity and calm.
A home panchakarma is a simplified, and more gentle version of the traditional system, that also incorporates practices to heal the body, mind and spirit together. The purpose of the home-based system is to support a regular schedule for rest and rejuvenation, rather than waiting for a retreat or spa day a few times a year.
Here is a sample home panchakarma program you try:
Set aside a day of complete rest
Plan to slow down social activities and work, and prepare for release and relaxation.
Purchase some simple, whole foods including vegetables and grains that are fresh, seasonal and local.
Create a meditation space at home with candles, essential oils and symbols that resonate with you.
A morning ritual for energy and mental clarity
Wake by 6am, and gently scrape your tongue back to front 5-10 times as part of your morning hygiene.
Sip a glass of warm water at least an hour before meals.
Enjoy 10-20 rounds of deep breathing, followed by a quiet meditation for another 10 minutes.
Spend 20 minutes in the morning sun, close to nature.
A digestive reset
Space breakfast, lunch and dinner 4-5 hours apart, with a fruit as a snack about 2 hours away from meals.
Enjoy a cup of ginger tea after lunch. Grate 1/3 teaspoon of fresh white ginger into a cup of hot water. Steep for five minutes or so, and add half a teaspoon of natural honey.
Keep meals simple, such as whole grains with soups, stews and cooked vegetables.
Avoid caffeine (including green tea and cocoa), alcohol, refined sugar, spicy food, fermented foods, oily food and raw food.
A restful evening for rejuvenative sleep
Have dinner by 6pm. After dinner, take a stroll in a garden or park, enjoying the sounds of nature.
Avoid television and social media. Read inspirational, wisdom or spiritual content, with slow and mindful consideration and enjoyment.
Before bed, try 10-20 slow, deep breaths, followed by a quiet meditation practice and journaling.
Switch off all electronics and screens by 9pm, and sleep before 10pm.
If you can find the time once a month for a home panchakarma, you will begin to experience the benefits of self care. Engage in your panchakarma day mindfully, and notice the thoughts and emotions that come up. Rest and silence allows the mind, body and spirit to start the process towards healing from the inside out.
*Avoid a home panchakarma if you are pregnant, menstruating, unwell, underweight, frail, of advanced age, or feeling emotionally unstable (such as anger, grief or fearful). Consider a personalised consultation instead.
When you are ready to take your rejuvenation deeper, you can join our quarterly group panchakarma program, where we will go into the specific diet and lifestyle practices for rest, reset and rejuvenation. Get in touch if you would like to find out more, and experience life with fresh eyes and renewed enthusiasm!
