Silencing the Storm: Ayurvedic Techniques to Soothe the Modern Mind
India is where the ancient holistic treatment method known as Ayurveda, which has been referred to as the “science of life,” first emerged thousands of years ago. In order to attain general health and well-being, it places a strong emphasis on maintaining equilibrium between the mind, body, and spirit.
The relationship between mental and physical health is acknowledged by Ayurvedic psychology, which also accepts that imbalances in one area can have an impact on the other. In order to preserve mental balance, the system emphasizes the importance of lifestyle, nutrition, stress reduction, and spiritual pursuits.
Dosha relation with mental health
• Vata
Due to its special Gunas, Vata may reach the minute channels and even exert control over the mind (Manas). Vata Dosha governs the intellect and sensory organs due to its Ruksha (dry), Sheet (cold), Chala Guna (mobile), Sukshma (minute), and Laghu (light). when the indriyas perceive knowledge vata helps in that process also.
People with vata type of nature are more enthusiastic and more prone to anxiety, mood swings etc.
• Pitta
Properties of pitta are Vistra (spreading), Tikshna (penetrating), and Ushna (hot). Pitta is responsible for Medha (intelligence or grasping strength), Prabha (radiance), and Prasad (happiness).[13] Acharya Charak stated that Shourya (gallantry), Harsha (joy), and Prasad (happiness) are Shubha Karma (good actions) of Pitta while elucidating the Avikrut Pitta (not vitiated). When pitta vitiated it can cause anger, fear and delusions.
Pitta Prakriti people tend to be faultless, tidy, and neat, but OCD obsessive compulsive disorder) and OCPD (obsessive compulsive personality disorder) people exaggerate these qualities because of anxiety and Vitiated pitta.
• Kapha
Kapha having the property of sthiratva (stability), snigdatva (unctuousness) more dominant in maintaining mental health. Also, the slow nature of kapha is helping the people to get a clear decision-making ability. Vikrut Kapha has a negative effect on the body, whereas Prakrut Kapha (not vitiated) has a positive one. Aalasya is caused by Vikrut Kapha, whereas Utsah is caused by Prakrut Kapha. Therefore, Vikrut Kapha may be the reason of a lack of excitement or lethargy.
Mind relaxation techniques in ayurveda
According to Ayurveda, anxiety is a result of an imbalance in the Vata dosha, which controls the neurological system, movement, and energy. Restlessness, dread, and mental instability are the results of an exacerbated Vata. The goal of the Ayurvedic method is to restore equilibrium and foster mental wellbeing by balancing the doshas.
Shirodhara Therapy
Shirodhara is a traditional Ayurvedic treatment that involves gradually applying therapeutic oil or decoctions to the forehead. Psychosomatic balance is the outcome of the therapy’s induction of a relaxed state of consciousness. During the Shirodhara therapy, patients enjoy overwhelming feelings of well-being, mental clarity, and comprehension.
Abhyanga Massage
Applying oil to the body is the simplest definition of abhyanga. A delightful addition is the massage that occurs during an Abhyanga, which is a technique to enhance the skin’s absorption of the oils. The use of heat and pressure in coordinated massage methods dilates the skin’s pores, allowing the body to absorb the oil more deeply. Abhyanga helps soothe and calm the nervous system there by bringing more mind relaxation.
Siro vasti
Applying oil to the head for a certain amount of time while wearing a cap to stop oil leaks is known as the Sirovasthi Ayurvedic Treatment.
With its emphasis on applying oil to the head, this medicinal method is classified as moordhataila. Insomnia, depression, migraine, and persistent headaches are among the neurological problems that it is specifically used to treat.
Siro abyanga or head massage
A head massage called Shiro Abhyanga offers several advantages for hair development and scalp health. By concentrating on marmapoints, the massage aims to create a state of total relaxation. According to Ayurveda, marmas are important pressure spots on our bodies. In addition to being used to treat illnesses, it is thought that concentrating on these areas will increase longevity and health.
Talapothichil
Shirolepa, another name for thalapothichil, is a popular Ayurvedic remedy that uses highly beneficial herbal pastes. Herbal pastes that enter and nourish the brain and central nervous system will completely cover the scalp during Thalapothichil, revitalising the person from the inside out.
Talam
Applying medicinal paste to the head specially at the crown area is called talam.
Insomnia, sadness, irritability, and enhancing brain function are among its main purpose.
The herbs are chosen, combined with the right oils, and formed into a paste that is applied to the middle of the head based on the medical scenarios.In order to reduce the pathology and provide relief, the medicinal paste activates and works on the nerve endings. Thalam aids in bodily cooling and mental relaxation.
Herbal Remedies
• Aswagandha
It is frequently used as a natural treatment for depression, anxiety, and stress, and some research has indicated that it has a relaxing impact on both the body and the mind. By balancing the brain’s levels of neurotransmitters like dopamine and serotonin, ashwagandha may also help elevate mood and lessen anxiety symptoms.
1 teaspoon aswagandha powder can take with 1 glass of milk or water daily.
• Brahmi
Traditional ayurveda medicine frequently uses the herb brahmi, also called Bacopa Monnieri, to enhance mental and cognitive wellness. It relieves epilepsy, elevates mood, enhances memory, and lessens stress and anxiety.
The leaves of Bacopa monnieri can be added to soups, pickled, or cooked and eaten raw in mixed salads.
• Sanka pushpi (convolvulus pluricaulis)
Shankhpushpi aids in brain relaxation and the reduction of tension and anxiety. Its Medhya (improves intelligence) characteristic also acts as a brain tonic, improving memory.
Because of its antidepressant properties, it enhances mental wellness and may aid in the management of depression.
Sankapushpi juice 2-4 teaspoon can take once or twice a day
Sankapushpa flowers boiled with water and can drink as herbal tea
Sankapushpi powder ¼ to ½ teaspoon with 1 glass of milk once or twice a day
• Turmeric
Since ancient times, turmeric has been utilised for its possible health advantages and is one of the most widely utilised plants in traditional medicine. Turmeric has an active component called curcumin, which is good for relaxation and mental health.
1 teaspoon of turmeric powder mixed with 1 glass of milk and drink it once a day.
• Manduka parni
Mandukaparni is a member of the Medhya Rasayanas (psychotropic drug) class of medications. The herb’s bioactive components provide it anti-depressant, anti-convulsant, and memory-enhancing properties.
When taken regularly, mandukaparni helps to increase mental alertness. Vata dosha governs the nerve system. A Vata imbalance results in a lack of mental clarity. Because of its Medhya (brain tonic) properties, mandukaparni aids increase mental alertness and memory.
1 teaspoon of juice of mandooka parni along with honey acan take once in a day
Pranayama (Breathing Exercises)
Pranayama is usually done in conjunction with yoga. In yoga, it is referred to as the fourth anga, or limb. It is believed that Pranayama is a science. It is believed that by controlling your breathing, you may exert control over your mental energy.
Two distinct terms, prana and ayama, combine to form the word pranayama. The word prana means breath, but ayama could represent expansion, length, and rising, among other things.
In yogic beliefs, pranayama is a practice that is believed to help you manage your inner power, or prana. Prana is also used in yoga to symbolise the physical forces of energy, heat, light, and magnetism. These interpretations focus on the capacity of pranayama practice to enhance mental health and develop breath control.
Meditation and mantra chanting.
The word “meditation” covers a range of techniques aimed at promoting mind-body integration, calming the mind, and improving general wellbeing. Some forms of meditation include focussing the mind on a specific feeling, including breathing, a sound, a picture, or a mantra—a word or phrase that is repeated.
Mantras are vibrations which can carry the divine powers,people who can’t concentrate for a long time can chant mantras which will help them to keep their mind relaxed for a long time.
Yogasanas for relaxation
Sukhasana
Sit cross-legged: Make sure your feet are comfortable on the floor and cross your legs in front of you.
Avoid drooping your shoulders and maintain a straight spine.
You can place your hands on your knees in a mudra (hand motion), such as the anjali mudra (prayer stance), or you can place them palms down.
Assume this pose and concentrate on your breathing or any other chosen focal point.
Easy Pose is a popular meditation pose that you may be familiar with. But it’s also an excellent yoga posture for unwinding. This position is calming because it simultaneously stimulates your body’s parasympathetic nervous system, which is responsible for relaxation, and deactivates your sympathetic nervous system, which is responsible for tension.
Viparita Karani asana
Lying on your back, sit against a wall.
Create an L-shape with your body by extending your legs against the wall.
Use blankets under your neck and, if you’d like, under your arms for the most support.
Focus on your breathing while you calm your body and thoughts.
Depending on time and comfort, hold the posture for five to fifteen minutes or more.
As soon as you enter this stance, you’ll feel a wave of relief. Legs Up the Wall is a fantastic technique to relax, reduce stress, and release tension. This position can help you relax before bed and get your body and mind ready for a restful night’s sleep.
Balasana
Make sure your knees are hip-width apart and your feet are close together as you sit on your heels.
Take a deep breath, release it, and fold forward so that your body rests between your thighs.
Either place your forehead directly on the floor or support it with a cushion or block.
You can rest your arms next to your body or keep them out in front of you.
Allow your body to relax by concentrating on your breathing, taking deep breaths and letting them out completely
Depending on your needs, you can hold Balasana for a few breaths or longer.
Take a calm breath and return to a kneeling position.
The capacity of Child’s Pose to stretch the muscles on the back of your body—the ones that get tight easily—makes it feel incredibly calming.
Savasana
On your back, lie flat.
Extend your legs and arms apart from your body.
Close your eyes softly.
Try to relax and take steady breaths.
Make sure your body is totally at ease and concentrate on your thoughts.
Practice frequently until you can concentrate and control your thoughts.
In Corpse Pose, enter the ultimate level of relaxation. You may release the emotional and physical tension you’re holding onto throughout your entire body by adopting this position. You’ll quiet your mind and enter a state of concentration when you’re just thinking about your breathing.
Sattvic Diet
Healthy, light meals are part of a sattvic diet. In Ayurveda, sattvic meals are said to promote mental clarity, peace, happiness, and vitality. In reality, that entails consuming wholesome, fresh, vegetarian, and delicious foods.
Examples of sattvic diet
Including more vegtables
Fresh fruits
More milk and ghee
Consuming freshly prepared food etc.
Also, food items that are increasing vata has to avoid completely
Eg: bakery items and pasteries,dry food items,vegetables consuming in raw form,chick peas,daal etc.
Nasya Therapy
The nose is the gateway to our inner self and the doorway to consciousness. Medications that enter the nose have an impact on the psyche and body. Ayurvedic therapy in which medicinal oils, ghee, decoctions, powders, or herbal preparations are administered mostly through the nasal passages. This procedure is thought to balance the delicate energy pathways in the head and neck area, eliminate excess doshas (Pitta, Kapha, and Vata), and clean and purify the sinuses.
Ayurvedic medicines useful in mind relaxation
Brahmi gruta
Kalyanakam grutha
Kalyanakam kashayam
Mansamitram vatakam