Ayurveda Self Care

What is Ayurveda & what are it's methods?

Ayurveda is an ancient healing system which comes from India. It is the "veda" or knowledge of

"ayus", life. It includes lifestyle, dietary, herbal, energetic, massage, and purification techniques.

In India, the training program for Ayurvedic physicians is similar in scope to that of medical

schools in this country - one can delve very deeply into it. At the same time, Ayurveda can be

understood and used on a very simple level with good results for daily health maintenance..

What are energy types and balance/imbalance in them?

All of creation can be described with the qualities of fire, water, earth, air & ether(or space). Out

of these basic qualities, three doshas or bioenergetic types arise - vata ( air & ether); pitta (fire &

water); and kapha (water & earth). All of us have all of these qualities within us to maintain our

bodily functions. Each is essential. At the same time, every person, creature, object & situation has a predominant bioenergetic quality.

Vata, Pitta, and Kapha express in balance, excess, or deficit. When we are formed during conception & pregnancy we are "set" at certain levels for each energy type, which will be our personal balance or constitution. Each dosha has a size 1,2, or 3 container. We are balanced when our dosha containers are full but not overflowing.

The amount of each dosha is affected by the qualities of everything we interact with- food, friends, activities, sights, sounds, temperature, humidity, thoughts. Every experience, inner & outer has a bioenergetic quality which adds to our energy field. We can balance too much of a given energy by using reducing measures, for example:

• When we know that our life is getting too fiery we can use Pitta reducing self-help steps.
• When our children are getting over stimulated we can provide Vata reducing measures in their life.
• When there is too much heavieness or mucous forming in our bodies we can use Kapha reducing measures to prevent longer term problems.

By preventing long-term imbalances we prevent deep diseases from forming. When self-help measures don't work it's time to see a well-trained Ayurvedic practitioner &/or other health care practitioner. Regular check-ins with your Ayurvedic practitioner when the seasons change & recommendations for seasonal adjustments & cleanses will keep you at the healthiest level.

The Doshas in Balance & Imbalance

Vata - Vata is dry, light, expansive, rough, cold, changeable, subtle, and quick. Too much of these qualities in someone's life can imbalance their Vata. Governing motion, Vata rules neurological communications, movement of food through the digestive system, urinary control, sexual ejaculation, menstruation & childbirth. Its "seat", or place in the body where it is more predominant, is the colon/pelvic area. Fall & early (dry) winter are Vata times of year. Elder years are Vata time of life. 3 am- sunrise and 2-3 pm - sunset are Vata times of day. Vata is often more evident during pregnancy and especially postpartum. (If pregnant, always check to make sure any therapy you do is truly safe for pregnancy- everything suggested in this article is considered safe for pregnancy.) Vata can also be over stimulated by a lifestyle of irregular eating & sleeping, and quickly arising situations.

Balanced expression: The body is functioning smoothly; one feels life flowing. We feel alert, sensitive, enthusiastic, spontaneous, and creative.

Imbalanced expression: The body suffers constipation, shakiness, cramps, gas, fatigue, or menstrual cramps before bleeding. Emotionally, we feel overwhelmed, fearful, forgetful, distracted, moody, or sleep irregularly.

What to do for too much Vata? We warm, ground, contain, smooth, moisten, slow, steady

• Have regular, moderate exercise, in moderate amounts, such as walking or hatha yoga
• Take warm, relaxing baths. Sip warm,vital water frequently throughout the day. Listen to a stream or a fountain.
• Aromatherapy/incense - sandalwood,camphor,wintergreen,, musk
• Use music to the calm, nurture, ground yourself. Use calming, fear-dispelling mantras - Ram, Hrim, Shrim, Sham, Hum . Avoid loud rock music or any loud noises.
• Use color therapy ( most colors good -pastel colors for sensitivity, avoiding lots of dark or heavy colors) or gems (emerald, jade, peridot set in gold; yellow sapphire, topaz & citrine & other yellow stones set in gold; ruby or garnet can help circulation & energy) & gem elixirs to work with the energy.
• Avoid too much thinking or talking or studying. Avoid excess stimulation by media & computers. Avoid fearful, worrisome or overwhelmed thinking .
• Be settled. Avoid moving homes, jobs, etc. too much. Do not travel too much, especially by airplane. Have a routine.
• Slow, gentle self massage with sesame or almond oil, especially to feet, top of head, back, & abdomen. Or get massage from someone else regularly
• Drink nourishing herbal infusions daily especially oat straw.
• Have time alone. Avoid overworking & too much socializing.
• Get regular sleep. Go to bed before 10 pm, earlier if possible. Get enough sleep.
• Get the tastes that balance Vata- predominately sweet, sour, & salty. Eat heavy, moist, & warm food with digestive spices added. Avoid cold foods or beverages and stimulants like caffeine, alcohol. ( a little beer or wine w/ meal OK occasionally) Avoid junk food & microwaved food

Pitta - Pitta is hot, oily, sharp, moist, fluid, and sour. Again, too much of these qualities for a given individual will show up as a Pitta imbalance. Pitta governs digestion, assimilation & metabolism, on a tissue & cellular level as well as system level. Mental processing of experience is also ruled by pitta. Its seat in the body is the solar plexus, relating to liver, spleen & small intestine. Summer is the Pitta season; middle age the Pitta time of life; 10am-2pm and 10 pm -2 am the Pitta times of day.

Balanced expression: The body is taking things in well and using them properly. We are energetic, intelligent, confident, with right use of our will.

Imbalanced expression: There is heartburn, cracking or itching skin, bad taste or odor from body, excessive thirst, diarrhea, inflammations, cramps with menstrual bleeding, or excessive heat in the body. We notice anger, irritability, unrestrained ambition, or criticism of ourselves or others.

.What to do if too much Pitta? We want to cool, soften, calm, sweeten

• Spend time out-of-doors in fresh, cool air, with cool lakes & streams, in gardens & flowers. Be careful not to overdo sunlight &/or heat or hot tubs. Bathe in moon light!!!
• Regular, cooling & calming exercise is best - guard against overdoing it & pushing yourself beyond 1/2 of capacity.
• Taking relaxing baths & invigorating showers, avoiding too hot of water. Drink vital, cool water. Listen to or wade in a stream or a fountain.
• Aromatherapy/incense-sandalwood, vetivert, henna, rose, lotus, jasmine, gardenia, honeysuckle, iris.
• Use music to calm & cool Pitta; cooling, calming mantras like Om, Sham, Som, Shum, Shim.
• Use color therapy (cooling white, blue or green; avoid very bright colors, esp. red; gray or brown is ok but avoid black) or gems (moonstone, clear quartz crystal, emerald, jade, peridot, blue sapphire, amethyst set in silver) & gem elixirs to work with the energy
• Avoid dwelling on anger, jealousy, competition, being critical of others - stay with sweetness of speech, forgiveness, & contentment.
• Pay attention to yourself - self inquiry is important in giving up tendencies to anger, overcritical or argumentative attitudes.
• Drink nourishing herbal infusions daily (esp. red raspberry, nettles, or red clover
• Get moderate amounts of sleep, going to bed early (before 10 pm) & getting up early (before sunrise).
• Massage ( with cooling coconut, sunflower, or ghee) - whole body or top of head, forehead, heart
• Get the tastes that reduce Pitta - mainly sweet, bitter & astringent, with fresh, raw foods & juices. Avoid alcohol, chilies, tea, coffee, & fried foods.

Kapha - Kapha is heavy, cold, moist, stable, sweet, soft, sticky, dull, and smooth. Too much of these will result in a Kapha imbalance. Kapha governs the integrity & lubrication of the physical matrix of the body. Its seat is the chest. The wet, end of winter and the spring are Kapha time of year; childhood is Kapha time of life; and sunrise - 10 am and sunset - 10 pm are Kapha times of day.

Balanced expression: The body has great strength & endurance, fertility. We are steady, reliable, solid and dependable.

Imbalanced expression: The body gains weight easily, loses with difficulty; excessive mucous, trouble with sugar metabolism, is congested or retaining fluids. We notice dullness, lethargy, denial, laziness, and heavy depression.

What to do if too much Kapha? We want to lighten, warm, clear, move & invigorate.

• Spend time out-of-doors in fresh air, in warm breezes. Sunbathe. Avoid coldness & damp.
• Get daily strong, aerobic exercise.
• Take invigorating showers. Drinking moderate amount of warmed,vital water.
• Aromatherapy/incense -musk, camphor, cloves, cinnamon, cedar, frankincense, myrrh
• Use music to move the Kapha the energy; clearing & stimulating mantras like Aim, Hrim, Hum, Om
• Use color therapy ( warm & bright colors; avoid white, pink, or pale blue or green; some brown, gray, & black) or gems (ruby, garnet, cat's eye set in gold) & gem elixirs
• Following a discipline & enduring physical hardship are good for Kapha reducing. A detached mind is a useful quality to develop, avoiding greed, desire & sentimentality.
  
• Mental stimulation is important.
• Travel & pilgrimage is a useful form of Kapha reduct
• Less sleep helps reduce Kapha - staying up late may help. However, definitely avoid sleeping in the daytime.
• Any massage ( dry or with stimulating oils like wintergreen, camphor, cinnamon) - whole body or foot/head/hands
• Get the tastes that reduce Kapha - pungent, bitter & astringent, including warm light & dry foods with spices. Occasional fasting or skipping a meal is good. Avoid cold foods or drinks.

By applying the simple & natural principles of Ayurveda for reducing excesses, we can not only help avoid deep seated diseases; we can also enjoy the creativity of balanced Vata, the energetic intelligence of Pitta, and the reliable steadiness of Kapha in ourselves & our families.

Sources & Further Reading : Ayurvedic Home Remedies by Dr Vasant Lad

Ayurvedic Healing by Dr. David Frawley

Wise Womanhood Terra Rafael, Midwife & Ayurvedic Practitioner

Serving women since 1981, through all phases of their lives

720.628.5015 wisewomanhood@gmail.com www.wisewomanhood.webs.com

Journey to Welcoming

This is a part of my upcoming book, Remembering the Art of Midwifery. Each section begins with an inner journey to The Great Midwife, to first learn from her about the topic at hand. This journey is about welcoming.

Today I fly, walking through the air, landing on a beach. The smell of the ocean and the moistness remind me of the tears and amniotic fluid of birthing. The sound of the waves, gently lapping on the shore, is a soothing rhythm behind the squawking of seabirds. I cross a place where a stream enters the water of the ocean, sinking in and mingling-sweet water and salty becoming one water. I know I am close to her village now. I see the men out with their boats, bringing in their morning catch.

I begin to hear children laughing. They run up to me, their tan bodies a study in movement – some dancing, some jumping, some standing as still as statues. A couple of them run up to me, saying, ”Aloha, Aloha. We didn’t know you were coming today! Will you play with us?”

“Yes, after I visit with Tutu.”

“OK!” They accompany me to Tutu’s place.

She is outside preparing food and hears us coming. She’s peeling mangos. Tutu gets up from her seat on the mat and stands. Her rounded, solid body opens up to hug me. She wears a sarong around her waist, exposing her grandmotherly breasts, which have nursed so many babies. “Aloha!”

After her warm hug, she motions me to sit on her mat, in the refreshing shade. She pours me some coconut water to drink and hands me a leaf with some mango pieces on it- so ripe and sweet. “What may I do for you today, my child?”

“I am writing a book for midwives in my country. I want to share about welcoming and I know that this is your specialty for so many years. May I sit with you and hear your wisdom about welcoming?”

Tutu smiles at me. She has been midwife and healer to her village for many years and through this and her many meditations has learned about the welcoming way. “This is good. Welcoming is allowing and accepting your guest as who they are and what they must do. It is honoring the highest in them.

Welcoming is the heart of midwifery and having babies-- Welcoming the new one into your body; Welcoming the changes of growing with the baby; Welcoming the contractions of labor coming in their own time; Welcoming the new one’s way of entering this world; Welcoming the baby and the mother into the sisterhood of breastfeeding.“

She gets up, motioning me to wait in my place. She approaches the fragrant frangipani tree and the hibiscus growing nearby, singing to them as she plucks some of the blooms and places them lovingly into her basket. She comes back to the mat, bringing thread and a needle made from a fish bone. She sits, singing a new song, as she nimbly threads the flowers into a lei.

She smiles at me when she is done and places the lei around my neck. “Aloha—welcome. May the waters of our lives always freely mingle. May the ways of welcome grow strong in all midwives, so that they may welcome the mothers and babies. In this way they will teach welcoming to their communities, smoothing the seasons of birth, life and death for them all.”

The flowers envelope me with their aroma, their beauty, and the love infused into them by the prayer-songs from the heart of Tutu. From the Aloha to the hug, the coconut water and mango, the wisdom passed on to me, the ritual of making the lei, and Tutu’s wise words, I feel blessed and part of the flow of Tutu and her world. “Thank you Tutu for your blessing, your beautiful flowers and your open heart. May you prosper and continue to pass on your wisdom to the generations.” I reach into my bag to gift her with a sprig of roses from my own garden. She smells them and holds them to her heart.

As we say goodbye, starting towards the beach, the sounds of the children enter my ears again. They rush up to me, tugging me by the hands towards the water, laughing.