1. -Nancy A Smith, R.A.A.P L.M.T Essence of Self Ayurveda Spa for Massage, Yoga, & A Healthy Lifestyle 52 Skyline Drive, Ringwood NJ 07456 (201)-788-6322 – www.EssenceofSelf.com nancy@essenceofself.com ns2/2014 Ayurveda: Balancing the Rhythms of Life

2. What is Ayurveda? copyright - Essence of Self o A sanskrit word derived from ayus (longevity) and veda (knowledge) o Arrived in India between 2500 and 600 b.c. o Focuses on achievement of happiness through the proper understanding of happiness and suffering o Enhances healing intelligence of the body: when mind is functioning properly, it strives to lead the body to happiness. When it loses control over the body, it leads to suffering. o The Doshas (Vata, Pitta, and Kapha) are the 3 organizations that govern the unique psychophysiology of the individual o Health is the state of vibrant balance in which all the layers of one’s life are integrated

3. copyright - Essence of Self H ISTORICAL B ACKGROUND o Historical record begins at The Great Medical Conference which produced full texts of the subjects of Ayurveda: Charaka Samhita: internal medicine, the oldest and most important text Susruta Samhita: surgery, comprehensive information on Eight Branches of Ayurveda Astanga Hridaya: therapeutics, adds herbs, formulas, and advanced information on use of metals and minerals

4. copyright - Essence of Self H ISTORICAL B ACKGROUND o The Eight Branches of Ayurveda: Internal Medicine: Kayachikitsa Tantra Surgery: Shalya Tantra Ears, eyes, nose, and throat: Shalakya Tantra Pediatrics: Kaymarabhritya Tantra Toxicology: Agada Tantra Purification of Genetic Organs: Vajikarana Tantra Health and Longevity: Rasayana Tantra Spritual Healing: Bhuta Vidya

5. Ojas “essence of life” “liquid sunshine” Feel rested upon awakening Skin has healthy glow Tongue is pink and clear Body feels like regardless of weight Feels centered throughout body Digestion is strong without bloating Feel energized and enthusiastic Mind is clear Body has pleasant smell Rarely sick copyright - Essence of Self

6. Ama Bad breath Coated tongue Dull appetite Delicate digestion, generalized pain fatigue depression Susceptibility to infections Sluggish irritable elimination Difficulty manifesting intentions Not fully metabolizing your thoughts as well as your food copyright - Essence of Self

7. Gunas of the Mind- Moods copyright - Essence of Self Three basic universal qualities that influence Ahamkara (ego), the sense of self-identity, the center of our consciousness from which we think, act, and react Satva Rajas Tamas

8. Essence of Satva copyright - Essence of Self Responsible for clarity of perception The mind is derived from Satva The five senses are created: Senses Ears: To hear “Music” Skin: To perceive touch “Massage” Eyes: To see “Color” Tongue: To taste “Herbs” Nose: To smell “Aromatherapy”

9. Essence of Rajas copyright - Essence of Self Dynamic movement, sensations, feelings, and emotions Manifested as five motor organs: speech, hands, feet, genitals, organs of excretion (skin, bladder, colon) Manifested as Prana (the life force)

10. Essence of Tamas copyright - Essence of Self Tendency towards inertia, darkness, heaviness, responsible for periods of confusion and deep sleep Responsible for the creation of Tan Matra which is the subtle elements from whom the five basic elements are manifested Theses are space, air, fire, water, and earth

11. Five Basic Elements & The Three Doshas copyright - Essence of Self SpaceAirFireWaterEarth Pitta Kapha Vata

12. The Five Elements copyright - Essence of Self The five elements are present in every human cell Cell membrane= earth cellular vacuoles= space cytoplasm= water nucleic acid and all chemical components= fire movement of the cell= air Man is a miniature of nature

13. Mind-Body Types: Doshas copyright - Essence of Self o 3 basic types : Vata, Pitta, and Kapha o The principle of opposites can be used to balance, because like attracts like and opposite qualities balance each other out o Much is understood according to body type (where we live, what we eat, etc.)

14. The 20 Basic Qualities that Balance the 3 Doshas copyright - Essence of Self HeavyLight OilyDry StableMobile SlimyRough GrossSubtle ColdHot SlowSharp SoftHard DenseLiquid CloudyClear

15. Vata- Resembling the Wind copyright - Essence of Self o Air and space – movement, dry, light, cold, mobile, active, clear, astringent, dispersing, rough, subtle, irregular o Thin frame, light muscles, light fat o Think & move quickly: very active nature, don’t like sitting in one place, variable digestion and sleep patterns o Characterized by restlessness, constant movement, and irregularity in a person’s lifestyle o It is most important to stay calm and focused, and to bring regularity into the life by welcoming new experiences

16. Vata copyright - Essence of Self o ‘Winter’ Type: have cold, wintery qualities in their nature (cold hands, cold feet, poor circulation, gas and bloating) o Possess clear understanding and perception, energetic, adaptable, shows initiative, good communicator o Has subtle quality: responsible for emotions of fear, anxiety, insecurity, nervousness, insomnia, constipation, worry, and overactive mind o Colors are warm such as red, pink, orange, gold and yellow o Gemstones are ruby, pink pearl, pink coral, rose quartz, and turquoise

17. Pitta- Fiery in Nature copyright - Essence of Self o Medium frame, competitive, hot, fiery, sharp, light, liquid, sour or bitter, pungent, oily, spreading, penetrating, moist, acidic, intense o Sharp eyes, teeth, nose, minds, memory, and word choice o Warm skin, strong fleshy smell, skin rashes, indigestion and inflammation o Strong appetite and digestion, lack of food can cause irritability and hypoglycemia o Lover of knowledge, great capacity for leadership, warm, friendly, bright, good decision-maker o Competitive, angry, judgmental, ambitious, aggressive, critical, perfectionists o Should set aside time for recreation & a gentle yoga practice

18. Pitta copyright - Essence of Self o Fire and water - transition o ‘Summer’ type (heartburn, skin rashes, or burn out) o Stay cool- both physically and mentally. Avoid hot sun, especially on an empty stomach, and vigorous exercise on hot days o Sensitive skin- use coconut oil or neem oil before showering. Avoid all chemical shampoos and excessively hot showers Colors: white, green, blue, purple and silver Gemstones: pearls, white coral, opal

19. Kapha- Protection and Structural Integrity copyright - Essence of Self o Heavier frame, smooth skin, heavy bones, muscles, and fat, good stamina, enjoys routine o Heavy, slow, cold, oily, slimy, smooth, dense, soft, static, cloudy, gross, dull, liquid o Slow metabolism, slow digestion  digestive fire is low, leading to slow digestion o Easy going, methodical, thoughtful nature, deep sound sleep, walk & talk slowly, sweet & salty o Mind is often heavy and foggy  slow but steady memory o Need to be active, work hard, and exercise daily (raise heart rate for 20 mins): running, jogging, jumping

20. Kapha copyright - Essence of Self o Cold & clammy skin, thick, wavy hair, attractive eyes o Steady, consistent, loyal, strong, supportive, content, calm, forgiving, loving & compassionate, but need to practice detachment o Dull, inert, needy, attached, congested, overweight, complacent, overly-protective o Late to bed/early to rise makes Kapha people healthy, wealthy, and wise o ‘Spring’ type (develop allergies and congestion) o Colors: red, orange, gold, yellow and purple o Gemstones: ruby, white sapphire, quartz crystals (rose)

21. There are 10 unique dosha combinations, which one fits you? Vata Vata/Pitta Vata/ Kapha Pitta Pitta/Vata Pitta/Kapha Kapha Kapha/Vata Kapha/Pitta Tri Doshic Vata-- loves to be active, involved in many tasks, creative, delicate and tends to feel anxious and overwhelmed when stressed Vata/ Pitta- active, fist to volunteer, loves to be part of a team, can multi task and accomplish many things Vata/Kapha- active but cautious and selective of what to do. Reserved and takes time to finish a project, Pitta- loves to learn, read, plan things out. Needs logic to understand things. Would tend to take a leading role. Easily frustrated when stressed. Pitta/Vata- great office manager, can muti-task and plan while leading others. Pitta/ kapha- great leader, has knowledge and compassion to help other understand copyright - Essence of Self

22. Kapha-loves to relax, strong, compassionate, can handle one task at a time.Follow instead of lead. Has endurance to follow things through. Like to stay in one place Not easily bothered by stress. Kapha/Vata- stable but with a slight variability, open to some change able to care for many people. Kapha/ Pitta- stable with ability to comprehend complicated work. Can handle heavy responsibility Tri Doshic- Balanced with an overall ability to life well. Has strong characteristic of all doshas. copyright - Essence of Self

23. Sweet Energy sources: Proteins, carbs, fat Most nutritive, builds tissues Grains, dairy, bread, pasta, starchy vegetables, fruits, nuts, oils, sugar, honey, animal products Sour Organic Acids Promotes appetite and digestion Citrus fruits, sour fruits, tomatoes, yogury, cheese, pickles, vinegar, alcohol Salty Mineral Salts Promotes digestion Salt, seafood, sauces, meat Pungent Essential Oils Stimulated digestion, detoxifying Hot peppers, ginger, salsa, radishes, mustard, cloves, thyme, basil Bitter Alkaloids, glycosides Anti-Inflammitory, detoxifying Green and yellow vegetables, green leafy vegetables, kale, spinach, chard Astringent Tannins, fiber Healing, compacting Beans, legumes, lentils, pomegranates, tea, dark greens copyright - Essence of Self The Six Tastes to Balance the Doshas

24. Vata-favors sweet, sour and salty tastes copyright - Essence of Self o Breakfast and dinner should be relatively light, making lunch the main meal o Eat grounding and nutritious foods, such as root vegetables and nuts o Minimize foods that are cold, clear, dry, light, pungent, astringent, and bitter: sprouts, salads, raw vegetables, large quantities of beans, carbonated/caffeinated drinks, & leftovers o Avoid fat-free diets, on the contrary certain oils are very beneficial

25. Vata copyright - Essence of Self o Cook with ghee, olive oil, or sesame oil o Hot soups, cooked grains, warm cereals, and stewed fruits, along with yogurt o Cooked vegetables such as carrots, asparagus, sweet potato, summer squash, and well-cooked leafy greens o Rice pudding, cream of wheat, and tapioca help maintain a healthy weight o Mung dal, basmati rice, and whole wheat tortillas along with spices such as turmeric, cumin, coriander, fennel, mustard, black pepper, saffron, cinnamon, cardamom, ginger, and garlic enhance healing intelligence of GI tract

26. Pitta-favor sweet, bitter and astringent tastes copyright - Essence of Self Cooked rice, wheat or corn cereal in the morning, main meal at lunch, moderate dinner Eat sweet, bitter, and astringent foods Minimize foods that are hot, light, liquid, oily, pungent, salty and sour Minimize onion, garlic, horseradish, tomato, beets, spinach, citrus, and sour fruits Oils: moderation- coconut, almond, sunflower, olive oil minimize- sesame, peanut, & mustard oils

27. Pitta copyright - Essence of Self Fruits: mango, grapes, apples, pears, peaches, cantaloupe, melon Vegetables: lettuce, sprouts, parsley, okra, asparagus, broccoli, cauliflower, celery, cucumber, leafy greens, green beans, peas, zucchini, potato, sweet potato Grains: barley, oatmeal, cream of wheat, basmati rice, tapioca Mung beans, chickpeas, tofu, and soybeans Dairy: Milk, buttermilk, and ghee, minimize sour cream and cheese All sweeteners other than honey and molasses Spices: coriander, cumin, fennel, cilantro, cardamom, small amounts of fresh ginger, avoid heating spices

28. Pitta copyright - Essence of Self Grated coconut and lime are good to add to a meal Do not skip a meal or fast when Pitta is high Pitta digestion is enhanced by taking ½ tsp of amalaki or triphala with room temperature water before bed Cup of warm milk with a pinch of cardamom before bed will help get to sleep

29. Kapha-favor bitter, pungent, astringent taste copyright - Essence of Self o Avoid breakfast and eat brunch (main meal), early supper/light dinner. Avoid munching or snacking o Should fast weekly on Thursdays, drinking only apple juice, vegetable juice, or hot herbal tea (ginger or cinnamon) or green tea o Hot water with juice of ½ lime along with 1 tsp of honey and 5-10 drops of cider vinegar scrapes excess fat from your system o Diet should favor light, warm, spicy foods & bitter, astringent, and pungent tastes o Daily tongue scraping followed by a cup of ginger tea

30. Kapha copyright - Essence of Self o Eat bitter, pungent and astringent foods o Avoid fatty, fried foods and meat o Minimize foods that are cold, sticky, liquid, oil, heavy salty, sweet, and sour o Use oils moderately: ghee, mustard, corn, & olive oil o Minimize wheat, dairy, avocado, banana, lemons, plums, and salt o Be mindful of emotional eating, do not eat between meals, go for a long walk to avoid urges o Avoid over-eating, iced drinks, and sweets

31. Kapha copyright - Essence of Self o Fruits: apple, apricot, berries, cherries, and pomegranate o Veggies: asparagus, cooked beets, bitter gourd, broccoli, Brussels sprouts, cabbage, cooked carrots, radish, leafy greens, okra, potatoes o Grains: barley, corn, millet, and buckwheat and most legumes o Clear/vegetable soups with beans or lentils, all spices o Finish a meal with 1 part yogurt to 2 parts water with roasted cumin powder (do not drink after sunset)

32. Tips to Enhance Body’s Intelligence Include all six tastes at every meal Eat in a quiet settled comfortable environment Only eat when you feel hungry Do not eat when you are upset Always sit down to eat Reduce ice cold foods and beverages Cumin, coriander and fennel will enhance digestion copyright - Essence of Self

33. Minimize FLUNC foods (processed) Frozen, leftovers, unnatural, nuked, canned Be careful with things with more than 5 ingredients in them and words that you don’t know Eating multicolored diet is an excellent way to get a broad spectrum of nutrients Deep pigments in plant foods are dense with vitamins, minerals, and phytonutrients Assortment of colors is appealing to the eye and encourages appreciation of a meal copyright - Essence of Self

34. How to Reduce Toxins in Your Body 24/7 Food is medicine Yesterday’s food is today’s energy Strong agni is our metabolic fire when agni is weak it creates ama (plaque, cholesterol, excess fat) thereby clogging our circulatory channels (shrotas) leading to dis-ease Panchakarma removes ama and stimulated agni and ojas High agni/high ojas leads to better absorbed nutrients and more balance copyright - Essence of Self

35. Pulse (nadi) Technique Introduction copyright - Essence of Self Body types can be discerned by reading pulse As we know, the pulsation of the blood carries nutrients to the cellular level There is a continuous flow of communication between the cells, this flow is intelligence Pulse can reveal cellular intelligence through a person’s constitution Nadi means “river of life” The right wrist is for male solar energy, and the left for female “Pulse denotes vatta-pitta-kapha, their dual and triple disorders, as well as expresses progonosis of diseases” – Yoga Ratnakar

36. General Pulse Characteristics copyright - Essence of Self When the fingers are placed on the wrist, the ring finger is closest to the heart. Always feel the pulse from the radial side just below to the thumb on outer wrist. Do not bunch the fingers together, but place them slightly so the throbbing underneath can be felt distinctly Vata Superficial, cold, light, thin, feeble, empty. With more pressure it disappears. Fast & irregular. Best felt under the index finger. Has snake-like movement Pitta Full with a strong throb. Hot, abrupt, high amplitude, good volume, and considerable force. Best felt under the middle finger Moves like a leaping frog Kapha Deep, slow, watery, wavy, cool to the touch. Moves like a swimming swan

37. Life Doshas copyright - Essence of Self Birth: Kapha Teen (Puberty): Pitta 50s-60s (menopause): Vata Death

38. Day Doshas copyright - Essence of Self 2a-6a Vata- fresh, awakening, rising activity, meditate Clairvoyant, nutrients absorbed 6a-10a Kapha- slowing from early activity, exercise Awake, best time to exercise 10a-2p Pitta- hotter, less activity, agni is high Largest meal, strongest digestion 2p-6p Vata- focused, productive, energy, meditation Eliminate waste from body (intestine) 6p-10p Kapha- slowdown, relaxing activities, bedtime Wind down, fall asleep 10p-2a Pitta- detoxification, deep sleep, agni is low Flame of candle, coding of nutrients

39. Morning Routine Awakening without an alarm ~6 AM Brush teeth clean tongue Neti and nasya Drink a glass of warm water Empty bowels and bladder Perform flexibility exercises Meditate Perform strength cardio exercises Oil massage/bath Eat breakfast with awareness Perform morning work/activity copyright - Essence of Self

40. Afternoon Routine Eat lunch (largest meal) between 12-1 Sit quietly for 5 mins after eating Walk 5-15 mins to aid digestion Perform afternoon work activity Meditate in late afternoon around sunset copyright - Essence of Self

41. Evening/Bedtime Routine Eat dinner (light to moderate) between 6-7 Sit quietly for 5 mins after eating Walk to aid digestion 5-15 mins Perform light activity in the evening Minimize intense mental work after dinner In bed lights off by 1030 copyright - Essence of Self

42. Restful Sleep Tips Aim for a 10:30 bedtime adjust ½ per week Warm bath with lavender sandalwood or vanilla Perform relaxing self massage while preparing a bath After bath, drink warm cup of herbal tea or milk with cardamom or nutmeg Journal and or read spiritual/ uplifting literature copyright - Essence of Self

43. Year Doshas copyright - Essence of Self Vata Early-Vata Late- Kapha PittaKapha SpringSummer AutumnWinter

44. Summary copyright - Essence of Self Consciousness expresses itself through the 20 gunas, which are the 10 pairs of opposite qualities These in turn become the 3 doshas Doshas are consciousness, substances, and the cause of ailments/disease Appropriate lifestyle recommendations will balance the doshas and harmonize This healthy lifestyle is a biorhythm that establishes a balance between internal and external environments Proper food and lifestyle are the best medicine to heal the person and prevent oncoming diseases New concept in western world, but ancient wisdom from Ayurveda