“The Art of Lightness”
Duration: 7 Days
Purpose:
This is the heart of the cleanse — a time to digest, release, and restore.
As āma clears and agni steadies, the body becomes light and receptive, and the mind grows calm.
This week focuses on warm food, regular rhythm, mindful rest, and self-care that supports circulation and emotional release.
Day 1 — Release
“Lightness begins with letting go.”
Focus: Encourage elimination and simplicity.
Goals:
- Eat warm, one-pot meals like kitchari or soup.
- Hydrate consistently with warm water or CCF tea.
- Rest after meals; allow the body to adjust.
Meals:
- Breakfast: Stewed fruit or spiced oatmeal.
- Lunch: Kitchari with ghee and cumin-coriander-fennel.
- Dinner: Broth or light vegetable soup.
Body Care: Abhyanga with sesame oil → warm shower.
Movement: 10–15 min slow stretching or gentle walk.
Herbal Support: Triphala at bedtime; ginger tea before meals.
Reflection Prompts:
🪶 What am I releasing today — physically or emotionally?
🪶 How does simplicity feel in my body?
Affirmation: “I trust the process of release. My body knows how to find balance.”
Day 2 — Flow
“When energy moves, healing follows.”
Focus: Support circulation and lymphatic movement.
Goals:
- Continue warm, moist meals.
- Use gentle movement or yoga to encourage flow.
- Keep hydration steady.
Meals:
- Breakfast: Warm grain bowl with ghee and cardamom.
- Lunch: Kitchari or vegetable stew with turmeric and coriander.
- Dinner: Lentil soup or pureed root vegetables.
Body Care: Abhyanga + short sauna or warm bath.
Herbal Support: Tulsi or manjistha tea to support lymph flow.
Movement: 15–20 min walk after lunch.
Reflection Prompts:
🪶 Where do I feel stagnant or tight?
🪶 What helps me open to movement and flow?
Affirmation: “I move with ease; my energy flows freely.”
Day 3 — Clarity
“When digestion clears, the mind clears.”
Focus: Strengthen agni and calm the mind.
Goals:
- Maintain simple meals and regular timing.
- Practice mindful eating — chew slowly, avoid screens.
- Journal or sit quietly after dinner.
Meals:
- Breakfast: Stewed pear with cinnamon.
- Lunch: Kitchari with vegetables and ginger.
- Dinner: Carrot-ginger soup.
Body Care: Abhyanga → warm shower; optional nasal oil (nasya).
Herbal Support: CCF or fennel tea; Triphala at night.
Movement: 10 min morning yoga or breathwork.
Reflection Prompts:
🪶 What thoughts cloud my clarity today?
🪶 How does mindful eating change my experience of food?
Affirmation: “My body and mind digest life with ease.”
Day 4 — Kindle the Fire
“The fire of digestion is the light of transformation.”
Focus: Support agni and release deeper residues.
Goals:
- Eat at regular times; no snacking.
- Add gentle warming spices to meals.
- Spend time in sunlight or warmth.
Meals:
- Breakfast: Warm cereal with ginger and cardamom.
- Lunch: Kitchari with cumin, coriander, fennel, turmeric.
- Dinner: Soup with mung dal and vegetables.
Body Care: Abhyanga; warm compress over abdomen 10 min.
Herbal Support: Ginger or trikatu tea before meals.
Movement: Gentle core-strength breathwork (kapalabhati if comfortable).
Reflection Prompts:
🪶 What supports my inner fire without strain?
🪶 How do I feel when my digestion is steady?
Affirmation: “My inner fire transforms heaviness into vitality.”
Day 5 — Nourish
“True cleansing restores, not depletes.”
Focus: Balance cleansing with gentle rebuilding.
Goals:
- Maintain simplicity but include grounding foods.
- Prioritize rest and self-kindness.
- Protect energy — fewer external commitments.
Meals:
- Breakfast: Spiced porridge with ghee.
- Lunch: Kitchari with root vegetables and cilantro.
- Dinner: Lentil soup with dash of ghee.
Body Care: Abhyanga; restorative yoga or quiet meditation.
Herbal Support: Shatavari or licorice tea for hydration and tone.
Movement: Gentle stretching; slow walk outdoors.
Reflection Prompts:
What nourishment do I most need — food, rest, or stillness?
How can I receive without overdoing?
Affirmation: “I feed my fire with care and consistency.”
🌙 Day 6 — Restore
“Rest is the rhythm that rebuilds.”
Focus: Deep rest, emotional quiet, and renewal.
Goals:
- Keep meals light, warm, and regular.
- Prioritize sleep; release pressure to be productive.
- Reflect on gratitude and emotional balance.
Meals:
- Breakfast: Stewed fruit with cinnamon.
- Lunch: Simple kitchari or rice-vegetable bowl.
- Dinner: Broth or soup; early bedtime.
Body Care: Foot oiling before bed; warm bath or steam.
Herbal Support: Ashwagandha or tulsi tea in evening.
Mind Care: Journal or pray; express gratitude.
Reflection Prompts:
🪶 What is being renewed in me as I rest?
🪶 What emotions or insights have surfaced this week?
Affirmation: “In stillness, my strength returns.”
🌕 Day 7 — Integrate
“Integration turns practice into wisdom.”
Focus: Transition out of cleansing mindfully.
Goals:
- Reintroduce variety gradually — one new food at a time.
- Reflect on lessons and set post-cleanse intentions.
- Plan sustainable routines to maintain balance.
Meals:
- Breakfast: Stewed apple + porridge.
- Lunch: Light grains, cooked vegetables, and lentils.
- Dinner: Vegetable soup or broth; moderate portion.
Body Care: Abhyanga with nourishing oil; nature walk.
Herbal Support: Digestive tea (ginger, fennel, mint).
Mind Care: Journal 3 insights you want to carry forward.
Reflection Prompts:
🪶 What feels lighter and clearer now?
🪶 What practices do I want to keep as daily rhythm?
Affirmation: “I carry balance and lightness into everyday life.”
🌺 End-of-Phase Reflection
As you complete this week of cleansing:
- How has your body changed — digestion, skin, energy?
- What emotional or mental shifts have you noticed?
- Which rituals brought you the most peace or clarity?
- What does “lightness” now mean to you?
“Lightness is not emptiness — it is the clarity that remains when nothing is in excess.”