Day 1 — Simplify
“Clarity begins when life becomes simple.”
Focus: Begin reducing stimulation and heaviness.
Goals:
- Eliminate sugar, alcohol, reduce caffeine, leftovers, and processed foods.
- Replace with warm, cooked meals: soups, grains, and vegetables.
- Create a calm evening routine for early sleep.
Meals:
- Breakfast: Stewed apples/pears/fruit or oatmeal, cinnamon, cardamom, blueberries to raisins/prunes
- Lunch: soup, vegetables, light meats
- Dinner: Lighter meal soups
Body Care: Abhyanga (self-oil massage) with sesame oil → warm shower.
Movement: 10–15 min gentle yoga or walk.
Tea: Cumin-Coriander-Fennel (CCF) tea throughout the day.
Reflection:
- What am I ready to release this week?
- Which habits weigh me down?
- Affirmation: “Simplicity clears the way for healing.”
Day 2 — Set Rhythm
“Routine is medicine for the nervous system.”
Focus: Build consistent daily structure.
Goals:
- Wake and sleep at the same times.
- Eat three meals only — no snacking.
- Practice abhyanga and gentle movement daily.
Meals: Warm breakfasts, largest meal at noon, light soup at night.
Body Care: 20 min abhyanga; short nap or quiet rest after lunch.
Tea: Fennel-ginger tea after lunch for digestion.
Mind Care: Avoid screens an hour before bed.
Reflection:
- How does structure affect my mood and focus?
- What rhythm feels most natural to me?
- Affirmation: “I root myself in rhythm and stability.”
Day 3 — Hydrate & Soften
“Warmth and water prepare the body for flow.”
Focus: Support elimination and tissue lubrication.
Goals:
- Drink warm water or tea every 30–60 minutes.
- Add 1 tsp ghee to meals for lubrication.
- Practice gentle sweating through a warm bath or steam.
Meals: Warm breakfasts, largest meal at noon, light soup at night.
Body Care: Abhyanga → warm bath; massage feet before bed.
Herbal Support: Triphala at bedtime if elimination sluggish.
Reflection:
- Where do I feel dryness or tightness?
- How can I soften physically and emotionally?
- Affirmation: “I soften so that release may begin.”
Day 4 — Lighten the Load
“Letting go makes space for clarity.”
Focus: Reduce excess — in food, thoughts, and clutter.
Goals:
- Simplify meals to 2–3 ingredients each.
- Limit technology and news intake.
- Declutter one area of your home.
Meals: Warm breakfasts, largest meal at noon, light soup at night.
Body Care: Garshana (dry brushing) before oiling if Kapha; abhyanga for Vāta.
Herbal Support: Ginger-lemon tea morning; mint tea evening.
Reflection:
- What can I release that no longer serves me?
- How does simplicity feel in my body today?
- Affirmation: “I lighten my load and welcome calm.”
Day 5 — Calm the Mind
“A quiet mind allows the body to heal.”
Focus: Reduce stimulation; nurture mental stillness.
Goals:
- Schedule quiet pauses between activities.
- Practice 5–10 minutes of meditation or prayer twice daily.
- Minimize conversations and screen exposure.
Meals: Warm breakfasts, largest meal at noon, light soup at night.
Body Care: Evening foot oiling; gentle yoga or breathing (alternate-nostril).
Herbal Support: Tulsi-Chamomile tea; nutmeg milk at bedtime if restless.
Reflection:
- What quiets my mind most effectively?
- What helps me feel inwardly spacious?
- Affirmation: “In stillness, I find clarity.”
Day 6 — Kindle Agni
“A steady fire transforms what is heavy.”
Focus: Strengthen digestion without overheating.
Goals:
- Eat at consistent times and avoid snacking.
- Add mild digestive spices: ginger, cumin, coriander.
- Sit quietly after meals to absorb nourishment.
Meals: Warm breakfasts, largest meal at noon, light soup at night.
Body Care: Abdominal self-massage clockwise; light walk after lunch.
Herbal Support: Ginger tea before meals; Triphala at night.
Reflection:
- What foods build warmth and energy for me?
- How does balanced hunger feel?
- Affirmation: “My inner fire burns steady and clear.”
Day 7 — Prepare the Heart
“Preparation is sacred work.”
Focus: Integrate routine and set intentions for the cleanse.
Goals:
- Keep meals simple and warm.
- Reconfirm sleep and meal schedule.
- Write a clear intention for the cleanse.
Meals: Warm breakfasts, largest meal at noon, light soup at night.
Body Care: Full abhyanga; warm bath; create a peaceful “cleanse corner.”
Herbal Support: Digestive teas (CCF or fennel-mint).
Reflection:
- What am I ready to receive through cleansing?
- Which supports (people, routines, prayers) will keep me grounded?
- Affirmation: “I step forward with readiness and grace.”
End-of-Week Reflection
As you complete your Pūrva-karma week, take time to notice subtle shifts:
- How has your energy, appetite, or sleep changed?
- What feels lighter or more stable?
- Which new habits feel worth keeping?
- What intention will guide you through the cleanse ahead?
“When preparation is complete, the path opens with ease.”