Winters are essential periods of rejuvenation, and rest and represents the incubation we should allow ourselves to feel renewed and creative as spring comes along. The primary dosha of the winter season is Kapha (cold and heavy) and the secondary is Vata (dry and agitating) which makes winter the menstrual phase of mother earth's natural cycle. In my post about menstruation and Ayurveda, I discuss how the combination of Vata-Kapha can reduce Pitta dosha (fiery and transformational force) which is essential in keeping the body warm, the mind stable and diseases at bay by strengthening the digestive system and immunity. A lot of problems in the winter months such as low moods, congestion, flu, dryness of the body, and disinterest in things generally come from the low digestive and mental fire caused by the season. I write this post with tips for the entire day as gentle guidance to those who want to have fruitful winters they can enjoy and feel better about their health.
The first thing you can do when you wake up is abhyanga (self-massage) with warm oil like sesame oil. This is moisturizing and begins to energize you quickly before you take a shower (a very Vata activity that lowers the body temperature).
If you have a cold or a fever, avoid taking a shower but if you don't, take a quick lukewarm shower or bath before breakfast. Baths lower Pitta in the body which is why it's good to do them on an empty stomach so that there is no undigested food that can create ama (residue). It's also essential that you take a lukewarm bath as opposed to boiling water because what we need to do is keep our internal temperature at homeostasis with the external temperature.
Get as much sunlight as you can between the early hours of 7-9 A.M. If you live in areas where the Sun doesn't shine during winter, light a candle or a ghee lamp at least twice a day as a reminder of the unceasing solar power and heat. This not only cleanses the tamas of winter but is especially helpful to those who are prone to feeling low during the colder months. I also have an article on my Patreon discussing the various herbs you can use for your ghee lamp or other fire rituals to remediate planets in your chart.
Eat a warm and savoury breakfast full of spices such as clove, cardamom, ginger, cinnamon, etc. Spices are a Kapha's best friend in aiding digestion and the season allows you to indulge in the warmth of these spices. If you prefer sweet breakfasts, add a little cinnamon to your fruit or ginger to your oatmeal, or cardamom to your coffee for that extra zest. Soups are also a great breakfast option for winter months!
Avoid using your phone excessively or doing too many Vata-stimulating activities such as fast-paced workouts. This also lowers your digestive fire and can cause constipation. Ayurveda recommends exercising very gently and using half of your body's endurance. Three to four Surya namaskars per day causing a light sweat are enough to stoke the mental and physical fire.
Avoid doing things like gossiping or bad-mouthing about anything. Be conscious of how you're speaking because our speech can cultivate tejas (spiritual fire) which is why curses given by seers and yogis come true because their words pierce the fabric of space and time after they've cultivated good habits of kindness, non-violence, detachment, silence, and mantra chanting.
The spiritual fury and tejas of Mahadevi are in the form of the goddess Durga who is the controller of Rahu (Vata, desirous) and we begin the colder season by worshipping Her during autumn Navratri. However, for daily meditation, the goddess's form as Agni is to be celebrated by listening to or chanting the Durga Suktam. If you have any warrior or fire-related deities in your culture you can worship them as well. If you don't feel comfortable praying to deities but still want to meditate, the Sanskrit mantra for Fire is Ram (rum), and slow-chanting it just a few times before you begin your day can motivate you a lot. This mantra is also related to the solar plexus that helps in the empowerment of the divine will.
Ginger and Tulsi are your best friends in the colder months have them raw or in tea concoctions in the evenings to build up your immunity and help you detach from the blues and the sticky thoughts that arise during this cold time of rejuvenation.
If you can do trataka in the evenings to increase positive pitta and clear negative energy. It is a very powerful meditative technique.
Apply ghee to your nostrils (nasya) and in your belly button (nabhi chikitsa) before bed. If you don't like the smell of ghee, bitter almond oil works very well in moisturizing and allowing an adequate flow of prana (life energy) in the body. This also helps in lubricating any tight areas in the body.
Avoid napping in the afternoons. This is a hard one for a lot of people but sleeping generates more Kapha in the body and when the Sun is up the best thing we can do for ourselves is to be up with it. Try to get ample amounts of rest at night if you can to avoid a mid-day slump. If you have heavy foods this could also be a reason you'd feel sleepy so eat only until you're 80% full and walk 100 steps after lunch and dinner. Some ways to avoid mid-day naps:
Have a warm stimulating beverage like tea or coffee.
Eat a piece of fruit if you're still hungry. Citrusy and sour fruits are equal to a cup of coffee.
Listen to high-energy music and if you're into Hindu classical music listen to raag Bhairav which is a morning raag and makes you feel like you're waking up
This post is by the grace, teachings, and blessings of my teacher Sri Yuganandanathji. I hope you have great winter ahead.
Sri Gurubhyo Namah! Sri Matre Namah!
The art of listening comes from a quiet mind and an open heart.– Ram Dass
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