BioVeda Autumn Ritual Guide

Grounding daily rituals to support your Prana and balance Vata

Morning Ritual – Awaken with Intention

1. Prana Meditation (15 minutes)
Best done just before or around sunrise, when your brain is still in theta wave state—deeply receptive, calm, and connected to the subconscious. In Ayurveda, this sacred time is known as Brahma Muhurta, the ideal window for spiritual practice and pranic alignment.

Sit comfortably in a quiet space. Close your eyes and bring your awareness to your breath. Begin to silently repeat the mantra:
“So Hum” – “I am That.”

• Inhale: So

• Exhale: Hum

Let the breath and mantra flow together without force. If the mind wanders, gently return to the mantra.
This practice calms the nervous system, aligns your energy, and opens the body to receive prana for the day ahead.

Optional affirmation to close:
"I begin the day grounded, present, and in harmony with nature."

2. Sūrya Trāṭaka (Sunrise Gazing – 2–5 minutes)
Step outside within 45 minutes of sunrise. Gaze softly at the morning light.
Supports circadian alignment, hormonal balance, boosts prana, and gently activates the senses.

3. Neti + Nasya (5 minutes)

• Rinse the sinuses with warm salty water using your Neti pot.

• Laying down, apply 2–3 drops of Anu Thailum in each nostril and rest for 10-15mins.
  Protects the respiratory system, moistens the nasal passages, and enhances mental clarity.

4. Grounding Ashwagandha Tonic (5 minutes)
In a small saucepan, warm 1 cup of oat or dairy milk. Stir in:

• ½ tsp Ashwagandha powder

• Pinch of cinnamon or cardamom

• Optional: 1 tsp ghee + 1 tsp honey (add honey after cooling slightly)
  Sip slowly while breathing deeply.
  Restores energy, stabilises mood, and calms Vata.

Evening Ritual – Slow Down and Nourish

5. Chandra Trāṭaka (Sunset Gazing – 2–5 minutes)
Sit quietly at dusk and gaze at the horizon. Allow the shift in light to guide your body into rest mode.
Regulates melatonin, calms the mind, and soothes Vata.

6. Abhyanga (10 minutes)
Massage your entire body with warm Vata oil or Dhanvantri Oil using slow, grounding strokes. Focus on:

• Soles of the feet

• Lower back

• Neck and shoulders

Let the oil absorb before a warm bath or shower.
Relaxes muscles, calms the mind, and nourishes the skin.

Optional Marma Point Activation:

• Gently press the Ajna marma (third eye) to reduce mental tension

• Massage the Talahridaya marma (centre of the palms) for heart connection and grounding

Eat with the Season – Vata-Pacifying Foods

Vata season calls for meals that are:

• Warm, moist, and nourishing

• Spiced gently to kindle agni (digestive fire)

• Cooked with love and eaten mindfully at regular times

Favour:
Soups, stews, kitchari, and slow-cooked dals
Oats, rice, quinoa with ghee or sesame oil
Root vegetables like pumpkin, sweet potato, beetroot
Spices: ginger, cinnamon, cardamom, cumin, fennel
Herbal teas: tulsi, licorice, CCF (coriander, cumin, fennel)

Reduce:
Cold or raw foods, dry snacks (like crackers or popcorn), stimulants (coffee, alcohol), and irregular mealtimes

Mind & Mood in Autumn: Rewiring with Intention

When Vata is aggravated, the mind can become overactive, anxious, or stuck in loops of negative thinking. This is especially common in Autumn, when the wind element dominates—both in the environment and in our thoughts.

But here’s the empowering truth: we are not our thoughts—and we can change them.
Modern neuroscience confirms what Ayurveda has always known: when we consciously shift our thinking patterns, we begin to create new neural pathways, forming the foundation for a calmer, more intentional life.

Daily rituals like meditation, mantra, and mindfulness aren’t just spiritual practices—they’re tools to reshape the brain and reclaim your energy.

“Where attention goes, energy flows. Where energy flows, transformation grows.”

By choosing grounded, nourishing thoughts—and pairing them with calming daily practices—you open the door to creating the future you truly want.