Managing Stress with Ayurvedic and Yogic Practices

Support yourself

In these challenging times, many people are experiencing heightened levels of stress and anxiety due to global events such as geopolitical tensions and wars, not to mention personal challenges. It’s more important than ever to find ways to cultivate inner peace and resilience. Ayurveda and yoga offer timeless practices that can help manage stress and promote well-being. Here are five tips to support your journey to calmness and balance:

1. Herbal Elixir for Calmness

Option 1: Ashwagandha Elixir

Create a soothing herbal elixir to calm the mind and body. Ingredients include:

  • Ashwagandha : Known for its adaptogenic properties, it helps reduce stress and anxiety.
  • Tulsi (Holy Basil) : Supports the body’s stress response and promotes relaxation.
  • Licorice Root : Balances cortisol levels and supports adrenal health.

Preparation:

  • Boil 500 ml of water.
  • Add 5 grams of ashwagandha powder, 5 grams of tulsi leaves, and 2.5 grams of licorice root.
  • Simmer for 10 minutes, strain, and enjoy warm.

Option 2: Calming Herbal Elixir (Without Ashwagandha)

For those who prefer an alternative without ashwagandha, try this calming herbal blend:

  • Chamomile : Known for its calming effects and ability to promote relaxation.
  • Lavender : Helps reduce anxiety and improve mood.
  • Lemon Balm : Supports relaxation and reduces stress.

Preparation:

  • Boil 500 ml of water.
  • Add 5 grams of chamomile flowers, 5 grams of lavender buds, and 5 grams of lemon balm leaves.
  • Simmer for 10 minutes, strain, and enjoy warm.

2. Guided Meditation

Engage in a guided meditation to center your thoughts and emotions. You can follow this guided meditation from founder Riïm on Soundcloud.

3.  Five Minute Mudra Practice for Stress Relief

Mudra: Gyan Mudra (Gesture of Knowledge)

Steps:

  1. Find a Comfortable Seat : Sit in a comfortable position with your spine straight. You can sit cross-legged on the floor or on a chair with your feet flat on the ground.
  2. Form the Mudra :

    • Touch the tip of your index finger to the tip of your thumb, forming a circle.
    • Keep the other three fingers extended but relaxed.

  3. Close Your Eyes : Gently close your eyes and take a few deep breaths to center yourself.
  4. Focus on Your Breath :

    • Inhale deeply through your nose, allowing your abdomen to expand.
    • Exhale slowly and completely through your nose.
    • Continue to breathe deeply and rhythmically.

  5. Visualize Calmness : As you hold the Gyan Mudra, visualize a sense of calmness and clarity enveloping you. Imagine stress and tension melting away with each exhale.
  6. Maintain the Mudra : Hold the Gyan Mudra for the entire 5 minutes, focusing on your breath and the sensation of peace.
  7. Conclude the Practice : After 5 minutes, gently release the mudra, take a few more deep breaths, and slowly open your eyes.

4. Five Minute Breathing Exercise

Practice a simple pranayama technique to quickly alleviate stress:

  • Nadi Shodhana (Alternate Nostril Breathing) :

    • Sit comfortably with a straight spine.
    • Close your right nostril with your right thumb, inhale deeply through the left nostril.
    • Close the left nostril with your ring finger, release the right nostril, and exhale through it.
    • Inhale through the right nostril, close it, and exhale through the left.
    • Continue this cycle for 5 minutes.

5. Ayurvedic Lifestyle Tip

Incorporate a daily routine that supports stress management:

  • Abhyanga (Self-Massage) : Use warm sesame or coconut oil to massage your body before a shower. This practice nourishes the skin, calms the nervous system, and promotes relaxation.
  • Consistent Sleep Schedule : Aim to go to bed and wake up at the same time every day to regulate your body’s natural rhythms.

By integrating these Ayurvedic and yogic practices into your daily life, you can cultivate a sense of peace and resilience amidst external and internal stressors. Remember, these tips are for informational support and should complement professional medical advice.

Upcoming Opportunity

In September, we are offering an 8-week meditation course that can be followed from the comfort of your home. This course is designed to deepen your meditation practice and enhance your ability to manage stress. [Link to course page]

Embrace these practices and discover the profound impact they can have on your well-being. Love and light, Riïm