On days that I have lingering "chitta vritti" (yogic term describing the "mental chatter") at night, I usually have a disturbed sleep. These thoughts manifest in the form of anxiety that carries through the next day when left unaddressed. To counteract this, I grab my journal as soon as I wake up and just start writing. No polishing, no word-smithing, no poetic revelations -- just a pure, verbatim mind dump. This is the first detox step. I think of morning pages as a Pensieve (shout out to my fellow Potter nerds), using the pen as my wand to extract and dispose of mental noise. I typically write a page--but do what feels right for you. Some days you'll have more to say than others. Afterwards my mind is immediately calmer without all the distractions and I am more peaceful through the rest of my day.

I continue my detox by physically cleansing the body. After brushing my teeth, I do tongue scraping. This ancient Ayurvedic practice removes 'ama', the toxic residue that builds up overnight as a byproduct of digestion. Tongue scraping also stimulates the digestive organs so you can taste and process your food better, removing the need for extra seasoning and eliminating bloating or worse. Time willing, taking a shower in the morning invigorates both mind and body. If not, it's totally fine to gently wash your face with warm water and complete the rest of your--cough cough--human needs.

At 6:45am my body is still a little stiff so I opt for some slow and gentle yoga. I wake up my spine and hips with some forward folds and standing stretches (some pictured here). I also love child's pose, seated or supine twist, cobbler, happy baby, and locust. The intention is to stretch deeply and show my joints some love before going to work, where I'll be on my computer or sitting in meetings for hours. It's so important to get the blood flowing early!

My mind and body are now reset and ready to ingest. I like to break my fast with a warm drink. This winter I've been enjoying an Ayurvedic spice tea that my mom taught me how to make. The blend includes nutritionally rich herbs and spices such as fennel, coriander, ginger, camphor and many more. Together they help balance your doshas - an Ayurvedic term describing the three mind-body energies that govern your mental and physical characteristics. Read my blog post here for the recipe. Craving something richer? Try this turmeric milk recipe!

Traditionally, yoga prepares the mind for meditation. After detoxing, stretching and hydrating, my mind is ready to be still. I sit against a wall and take a mudra (hand seal) to complement my intention for the meditation and help me focus. I set a timer for 10-30 minutes depending on how "stiff" my mind is that day. The more agitated I am, the longer I sit. Here are my current favorite meditation techniques:
1) Visualization: Imagine your thoughts are leaves passing in a stream. This is an excellent way to practice "letting go", especially for those of us who struggle with that.
2) Body scan: Focus on sending and experiencing energy in specific parts of your body. This strengthens your mind-body connection.
3) Tibetan bowls: Every time I hear the bell ding, I catch whatever thought is alive in my mind and release it with reverence and respect. 

With my spirit energized, I am primed to focus and internalize knowledge--AKA time to read! Currently (and continually) I am reading the Bhagavad Gita, a Hindu text that serves as a guide to life. If you are spiritually inclined, this is a perfect time to ingest such texts as you subconsciously set your intentions for the day. If not, any self-empowerment books will benefit you all the same! I go slow and re-read if I need to. My objective is not to "get through 10 books a month" - it's to consciously and carefully select what information will add value to my life. 

​The final step in my routine is gratitude journaling. I have been practicing this consistently for seven years and am living proof of how much it improves one’s quality of life. I follow a simple set of prompts outlined in the Five Minute Journal. Initially I started because I was jaded by social influences and lost my unconditional optimism. Now, it keeps me grounded and humble as I chase after life goals. On days when I wake up in an inexplicably grumpy mood, I stick to the basics. I give thanks for my eyes that let me witness a sunrise, or for my hands that let me express what’s in my mind. This is not a revolutionary idea - gratitude is a cornerstone of most spiritual practices. By ritualizing it through routine (written, spoken, or thought), it becomes tangible and accessible to anyone. Over time you’ll find yourself effortlessly seeing the bright side of a problem or laughing instead of cursing when someone cuts you off on the freeway. If there's any one thing you take from this whole routine, let it be this.