Lesson 2: You Are the Living Composite of the Whole Universe
Lesson 4: Follow the Sun’s Cycles for an Empowered Daily Lifestyle
Lesson 5: Follow the Ebb and Flow of the Seasons for Abiding Health All Year Round
1. Eat warm, cooked, gently oiled foods.
2. Drink water (preferably boiled water) only when you’re actually thirsty.
3. Embrace certain dairy products.
4. Mindfully part with or modify other dairy products.
5. Avoid incompatible food combinations.
6. Observe your digestion to assess your overall health.
8. Heal your digestion with takra.
9. Start your day on a stress-free note with sweet sooji cereal.
10. Reclaim your health with khichadi.
11. Sleep like a babywith spiced milk.
12. Calm your mind and body with opo squash.
13. Soothe your soul with mung dal soup.
Chapter 2: The Magical Healing World of Ayurvedic Spices
14. Use turmeric for good health on the inside and out.
15. Sprinkle cumin on any savory food to improve digestion.
16. Help lose weight with Himalayan pink rock salt.
17. Connect with coriander and cilantro: your emotional support system.
18. Invite a fiery fivesome into your diet and life.
19. Benefit from your true blue friends.
20. Make Ayurvedic veggie pilaf with many healing spices.
21. Try Ayurvedic fries for a healthy take on comfort food.
22. Enjoy a savory sooji dish.
23. Cook easily digestible mung dal pancakes for breakfast.
24. Complement any savory meal with cilantro chutney.
25. Spice up your cooking with Ayurvedic fajitas.
26. Warm your heart with butternut squash.
27. Make a mouthwatering masoor dal.
28. Give your pasta an Ayurvedic twist.
29. Say goodbye to foods stripping you of beauty.
30. Start eating your way to greater beauty.
32. Make your own soap and body scrub.
33. Wash your hair less often and more wisely.
35. Make an all-natural anti-acne and anti-aging facemask.
36. Embrace the healing power of marigold flowers.
PART 2: Strengthening Your Mind
Chapter 4: The Art of Mindful Eating
37. Consciously chew your food.
38. Start your meals with a moment of gratitude.
39. Sit in Thunderbolt Pose after meals.
40. Eat in silence when possible.
41. Consume the right amount of food and liquids.
42. Eat more fresh sattvic foods and less rajasic and tamasic foods.
44. Walk 100 steps after meals.
45. Make lunch your largest meal.
46. Let your mind calm down from strong emotions before eating.
47. Eat in a pleasant environment.
Chapter 5: Change Your Mind, Change Your Life
50. Grow a mandukaparni plant.
52. Do something of service, without strings attached.
53. Value process over outcome by practicing Karma Yoga.
54. Calm your mind with buzzing bee breathing exercise.
55. Clean up your inner and outer space.
57. Free yourself from the shackles of shame.
58. Connect with the power of intention to cultivate a spiritual practice.
60. Find inner stability in Tree Pose.
61. Cultivate and care for the garden of your mind.
Chapter 6: How to Actually Love Yourself
62. Give yourself an oil massage.
64. Give yourself the gift of silence.
66. Give from a place of inner fullness.
69. Reclaim your inner power in Cobra Pose.
70. Practice evoking the sun as a friend of all through Respectful Greeting Pose.
72. Practice natural yoga poses to connect your body, mind, and spirit.
73. Connect with the unconditionally loving spirit of a dog in Downward-Facing Dog.
74. Nourish your heart with the sound of OM.
75. Create a personal sanctuary space in your home.
Chapter 7: Inspired Ancient Practices to Transform Your Mornings
77. Start the day by gazing at your hands.
79. Study spiritual books and inspiring teachings.
81. Let go of negative thoughts and emotions with a special water practice.
82. Chant inspiring mantras in the morning.
83. Evoke the powerful spirit of a lion.
84. Practice an empowering sun meditation.
Part 4: Putting It All Together
Chapter 8: The Ayurvedic Daily Routine Prescription
85. Opt for more natural toothpaste options for healthier teeth.
86. Do oil pulling to strengthen your voice and boost your oral health.
87. Drink warm or room-temperature water soon after waking up to aid healthy digestion.
88. Eat on time to maximally benefit from your food.
89. Exercise before breakfast or dinner for the best results.
91. Don’t suppress your natural urges.
92. Have the most productive meetings and make your best decisions between 10 a.m. and 2 p.m.
93. Do grounding activities between 6 and 10 p.m. to promote sound sleep.
94. Have better sex at nighttime.
95. Sleep by 10 p.m. so you can rise by 6 a.m. for optimal sleep and overall health.
Chapter 9: Seasonal Strategies to Live in Harmony with Nature
96. Benefit from Ayurveda’s concept of six tastes as they relate to the seasons.
97. Eat your way to good health throughout the year.
98. Make the most of your workout throughout the year.
99. Drink seasonally appropriate beverages.
100. Concentrate your weight-loss efforts in the spring for lasting results.
101. Conceive during wintertime to create the healthiest baby possible.
103. Plan active vacations for winter and retreats for summer.
104. Prevent seasonal colds and coughs.
105. Try dry scrubbing to support weight loss.
106. Enjoy dressing for the seasons.
107. Nap according to the seasons to promote sound sleep habits.
108. Absorb the moon’s medicine.
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