Kapha

 Now, the days are starting to get bright, and we have entered the part of the year which, according to Ayurveda, is dominated by kapha. Kapha is created by the elements of earth and water. It is, therefore, heavy, stable, cold and sluggish. It controls growth and expansion. So now, during the kapha period, nature wakes up from its winter rest, and everything grows. It is also a time for us to strengthen our bodies and minds. It is the time of year when we are at our strongest and, therefore, when it is easiest to train and strengthen our muscles. If we don't exercise, the growth can come in excess fat, waste products and mucus formation. To take advantage of the kapha period to become stronger and healthier, consider the following:

• Exercise. This is the time of year when we can exercise the hardest. Don't overdo it, but it doesn't hurt to press on a little bit sometimes, and it can also be fun and pleasant. We need training that strengthens the muscles (strength training), strengthens the circulatory system (running, cycling, etc.), and improves coordination and the connection between the body and mind (e.g., ball sports or dancing). Especially when we start getting older, it is essential to exercise, as the bone structure and muscles otherwise break down.

• Doing yoga is also very good for keeping muscles and joints flexible, cleansing the internal organs, managing stress and getting into balance. Maharishi Yoga Asanas, in particular, are ideal.

• Eat warm, cooked and not too heavy food. Don't overeat.

• Use lots of spices. All spices except salt are good for kapha.

• Never drink cold drinks, and certainly not with food. Drink warm instead.

• Avoid getting cold. Damp cold, in particular, is harmful to kapha.

• Get up early in the morning and enjoy the morning sun.

• Be active. Do what you think is fun and enjoy life. Dance, sing and play and don't take yourself too seriously.

Have a lovely spring!

 Samana vata is the third sub-dosha of vata. It has its seat in the intestines and is responsible for peristalsis, i.e. the movement of food through the intestinal system. As such, it is essential because digestion is one of the most crucial parts of our health. Imbalances in samana vata can cause constipation, diarrhoea, gas formation, bloated stomach and poor absorption of nutrients. In balance, it instead provides a smooth and fine movement through the intestines and well-functioning digestion. So how do you keep samana vata in balance? Here are some of the key points:

• Eat at regular times. The heaviest meal should be lunch in the middle of the day. Breakfast and evening meals should be lighter. One snack may be needed if you are hungry, but otherwise, never snack between meals!

• Do not overeat. Eat only until you are comfortably full, never until you are overfull.

• Always eat sitting calmly with complete focus on the food without doing anything else in the meantime - enjoy the food!

• Eat warm, well-cooked, mainly vegetarian food. Preferably avoid meat and reduce other hard-to-digest foods.

• Chew properly.

• Never drink cold drinks with food (and preferably not otherwise, either). Feel free to drink warm water with meals instead.

• Avoid stress before, during and after meals (preferably otherwise as well).

• Do not exercise or do anything else strenuous less than half an hour before meals and 2-4 hours after meals.

• On the other hand, feel free to go for a light walk after eating.

• Good luck 😊

10,000 for world peace

 I mentioned before Christmas that I would be participating in the big yoga and meditation event 10,000 for world peace in India for two weeks in connection with the New Year. It was an absolutely amazing experience. We actually had as many as 11,000 participants. About 7,000 were from India – mainly school students from schools where they practice Transcendental Meditation. The rest really came from all corners of the world. As many as 139 countries were represented. There were about twenty of us from Sweden. When all these people did the powerful TM-sidhi program together, an atmosphere was created that is absolutely indescribable. It was as if the entire area was a single field of vibrating, joyful consciousness. And even though there were some challenges in the housing situation, there was always incredible friendliness and positivity. It was as if negative thoughts could not really be thought in that atmosphere. We also got delicious mild Indian food and it was impressive how efficiently they managed to distribute it to all these people. During the meetings between the meditations, we were visited by many influential leaders in India. And everyone agreed on how important it is to create a permanent group like this so that we can have a continuous positive influence on the world and overcome the challenges our world faces. Because really, we can create a wonderful world for all people, if we can only raise the collective consciousness in the world.

Udana vata

 Udana vata is the second sub-dosha of vata. It is the ascending vata, whose main seat is in the neck region. It controls speech and the swallowing process. Through the thyroid gland, it also controls the metabolism and energy level in the body and through the parathyroid glands, it controls the mineral balance. If you haven't been allowed/couldn't/dared to say what you think and feel or if no one has listened to or cared, it often settles like a lump in the throat blocking udana vata. Imbalances in udana vata can cause speech problems, throat infections and hyper- or hypothyroidism, among other things. In balance, udana vata instead gives a clear and beautiful speech, a good energy level and the ability to balance minerals. Here are some tips to strengthen udana vata.

• Avoid cold and carbonated drinks.

• Always eat calmly and chew your food very thoroughly.

• Keep your neck warm - wear a warm woollen scarf in winter.

• Do calm and pleasant yoga. In particular, sarvang asana (shoulder stand), halasana (plough), bhujang asana (cobra) and simhasana (lion) are great poses for udana vata.

• Calm breathing techniques such as sukh pranayama and ujjayi breathing are also very beneficial.

• Try to almost always breathe only through the nose; it activates the parasympathetic nervous system, which makes us calmer. Breathing through the mouth activates the sympathetic nervous system, which makes us more stressed. Feel free to try taping your mouth at night; it can lead to a more restful sleep.

• Sing or read poems for others or just for yourself. Enjoy your voice; it's amazing that we can create so many different sounds.

• Try to be clear and communicate what and how you feel, especially to your loved ones. It's not easy; I know that too well, but do your best.

• Listen to your fellow human beings and really try to understand them - then you also help their udana vata.

Prana vata

 Prana vata is the first sub-dosha of vata. Vata is usually called "the leading dosha". Since it is the only mobile dosha, it is somehow involved in all movement and change in the body. Thus, it can lead the other doshas both in and out of balance, depending on how you live. Prana vata has the same function, so it is the leading sub-dosha. Prana means life force, and it is prana vata that spreads life in our bodies. Thus, it is also related to breathing. It has its seat in the head and controls the central nervous system. When the thoughts just spin in the head in an uncoordinated stream - then prana and vata are out of balance. But imbalances in prana vata can also cause sleep difficulties, headaches, worry, anxiety, neurological diseases, asthma and other diseases of the respiratory system etc. And in its role as the leading sub-dosha, prana vata is always somehow involved in all pain conditions and in the onset of all health problems – and in their healing. In balance, prana vata gives us enthusiasm, clear thinking, creativity, well-functioning minds and a generally healthy body. To keep prana in balance, it can be good to think about the following points:

• Meditate, especially TM, is good.

• Do calm, soothing yoga such as Maharishi Yoga Asanas with closed eyes and full attention to the body. Rest in the postures and enjoy them.

• Avoid stress. Be happy with what you have time for instead of worrying about what you don't have time for or rushing through the activities.

• Do oil massage, abhyanga, calm and focused.

• Avoid splitting the mind. Don't multitask; all research shows it's ineffective, so do one thing at a time.

• Go to bed early in the evenings.

• Avoid all screens in the evening. Also, try to reduce screen time in general, especially noisy and intense things.

• Hug those you care about. Loving body contact is prana vata's best friend.

Vata

 Autumn is here again. The wind howls, and the cold creeps in between marrow and bones. Then, we have typically entered a time dominated by vata. Today's society and lifestyle are a challenge for vata, and in my practice, it is actually rare that I meet someone who has vata entirely in balance. An imbalance in vata can cause anxiety, stiffness, dry skin, stomach problems, etc., but if it goes too far, it can also be a breeding ground for exhaustion syndrome and severe neurological diseases. Vata is cold, mobile, rough and dry. Therefore, the keywords for vata balance are rest, warmth and regularity. Here are some tips:

• Stay warm. Dress properly when you go out. Be especially careful to protect the ears, neck and lower abdomen (never sit on cold surfaces). Wind and drafts, in particular, are harmful to vata.

• Go to bed early. No later than 10 p.m. and preferably at 9 p.m. Also, unwind an hour or two before bed. Take it easy, do something calm, don't rush anything and avoid electronic screens.

• Keep regular times for your activities in general. Eat, sleep, exercise, etc., at about the same time every day, even on weekends. Eat breakfast, lunch (the heaviest meal), dinner and possibly a snack; don't skip any meals.

• Exercise is good, but we should take it a little more easily this period. Investing in calm and strengthening strength training and waiting with long-term or high-intensity endurance training can be good. Yoga is also great.

• Eat warm, well-cooked, nutritious food. Eat until you are full, and include healthy oils (e.g. organic olive oil), nuts and seeds in your diet so it is not too light. Avoid cold and raw food.

• Drink warm water with meals and during the day. Never drink cold or carbonated drinks.

• Feel free to drink a cup of boiled warm milk with cardamom or ginger before bed.

• Meditate regularly.

• Try to avoid stress. I know it's not easy, but sometimes we don't have to do everything we think we have to - it's more important to feel good, and we often do that by doing less.

Good luck!

Bhrajaka pitta

 Bhrajaka pitta is the fifth sub-dosha of pitta. It has its seat in the skin and regulates the formation and maintenance of the skin and, thus, its lustre, colour and suppleness. It is often affected by the other doses. If there are imbalances and impurities in the body, the body often tries to get rid of them through the skin, which creates imbalances in Bhrajaka pitta and can manifest itself in the form of acne, eczema, rashes and skin diseases of various kinds. Many people try to keep their skin beautiful through creams of various kinds or, more extreme, through operations and poisons such as botox. But really, the skin's beauty also comes from within (like all beauty). There are actually quite simple things we need to do to keep Bhrajaka pitta in balance and get a nice complexion:

• Go to bed early. Before 22 and preferably before 21.30

• Exercise regularly.

• Do yoga

• Eat fresh, clean, organic foods, including fresh juicy fruits and vegetables.

• Drink plenty of clean water during the day, preferably warm or at least room temperature - never ice cold.

• Avoid meat and other hard-to-digest or stale food.

• Also avoid alcohol, tobacco and food with chemical additives.

• Feel free to do abhyanga, oil massage; it's fantastically good for the skin (and for health in general).

Good luck 😊