“Restoring Strength and Radiance”
Duration: 7 Days
Purpose:
After cleansing, the body’s channels (srotāṃsi) are open, clear, and receptive.
This is the moment to rebuild — to nourish ojas (vitality), restore agni (digestive fire), and integrate the lessons of lightness.
Without rejuvenation, cleansing can leave depletion. With care, it becomes a bridge to lasting vitality and peace.
🌾 Day 1 — Ground & Rebuild
“Nourishment is the foundation of renewal.”
Focus: Anchor energy, rebuild tissues (dhātus), and calm the body.
Goals:
- Begin reintroducing variety slowly.
- Favor warm, moist, grounding meals.
- Rest often; rebuild structure through routine.
Meals:
- Breakfast: Stewed fruit with ghee and cardamom.
- Lunch: Kitchari or rice-lentil bowl with root vegetables.
- Dinner: Soft soup or mung dal stew.
Body Care: Abhyanga with sesame or almond oil; short rest after shower.
Herbal Support: Chyawanprash (1 tsp with warm milk); ginger-fennel tea for digestion.
Movement: Gentle stretching or slow walk.
Reflection Prompts:
🪶 How does nourishment feel after cleansing?
🪶 What small act helps me feel grounded today?
Affirmation: “I root myself in nourishment and stability.”
💧 Day 2 — Reignite Agni
“Strength returns with warmth and rhythm.”
Focus: Support steady digestion and appetite.
Goals:
- Eat at regular times; avoid overeating.
- Include small amounts of warming spices.
- Continue warm water and tea between meals.
Meals:
- Breakfast: Spiced porridge with ghee.
- Lunch: Kitchari with turmeric and sautéed greens.
- Dinner: Light lentil soup or vegetable stew.
Body Care: Warm compress over abdomen after lunch; foot oiling before bed.
Herbal Support: Trikatu or ginger tea before meals.
Movement: Short walk post-lunch for circulation.
Reflection Prompts:
🪶 How does warmth affect my energy and mood?
🪶 Where do I notice strength returning?
Affirmation: “My inner fire burns steady and clear.”
🌸 Day 3 — Deep Nourishment
“Replenish before you reach outward.”
Focus: Restore ojas and rebuild strength.
Goals:
- Add healthy fats (ghee, olive oil, soaked nuts).
- Prioritize rest and quiet meals.
- Invite pleasure into the process — calm music, beauty, gratitude.
Meals:
- Breakfast: Stewed fruit with nutmeg and honey (optional).
- Lunch: Root vegetable kitchari with ghee.
- Dinner: Rice or barley soup with turmeric and cumin.
Body Care: Abhyanga; warm bath with Epsom salt or herbs.
Herbal Support: Ashwagandha or Shatavari (PM); Brahmi tea for focus.
Movement: Restorative yoga or nature walk.
Reflection Prompts:
🪶 Where do I feel renewal in my body?
🪶 How do I allow nourishment emotionally?
Affirmation: “Nourishment fills me with gentle strength.”
☀️ Day 4 — Restore & Balance
“True restoration comes from rest.”
Focus: Replenish energy through stillness and gratitude.
Goals:
- Keep meals warm, light, and grounding.
- Create space for deep rest — physical and emotional.
- Reflect on what feels in balance.
Meals:
- Breakfast: Warm spiced milk or porridge.
- Lunch: Kitchari with steamed greens and carrots.
- Dinner: Vegetable soup or broth.
Body Care: Abhyanga; scalp or foot oiling before bed.
Herbal Support: Tulsi or chamomile tea to calm vāta.
Movement: Gentle yoga or slow stretching.
Reflection Prompts:
🪶 How does rest change my clarity or energy?
🪶 What areas of my life are asking for gentler rhythm?
Affirmation: “In stillness, I find my strength.”
🌙 Day 5 — Integrate
“What you practice becomes your nature.”
Focus: Bring awareness to lasting habits and rhythm.
Goals:
- Observe how body and mind respond to new variety.
- Journal insights and lessons from the cleanse.
- Begin transitioning toward balanced daily living.
Meals:
- Breakfast: Stewed pear or apple.
- Lunch: Grains and lentils with colorful vegetables.
- Dinner: Soup or stew with moderate spice.
Body Care: Abhyanga or warm bath; tidy your space.
Herbal Support: Digestive teas (ginger, fennel, mint).
Movement: Nature walk or stretching; gratitude meditation.
Reflection Prompts:
🪶 What habits or routines feel most sustainable?
🪶 What inner changes do I want to carry forward?
Affirmation: “I integrate balance and lightness into everyday life.”
🌾 Day 6 — Strengthen
“Sustain what has been restored.”
Focus: Build endurance, stability, and confidence.
Goals:
- Add slightly denser foods: grains, nuts, root vegetables.
- Engage in light exercise or mindful strength movement.
- Keep rest and nourishment balanced.
Meals:
- Breakfast: Warm cereal with soaked almonds.
- Lunch: Lentil stew with ghee and vegetables.
- Dinner: Root vegetable soup with mild spice.
Body Care: Abhyanga; warm compress for joints.
Herbal Support: Bala or Licorice for vitality; Chyawanprash (AM).
Movement: Gentle yoga or brisk 20-minute walk.
Reflection Prompts:
🪶 How can I sustain strength without losing softness?
🪶 What gives me a sense of vitality and purpose?
Affirmation: “I am steady, nourished, and strong.”
🌕 Day 7 — Radiate
“When the body is at peace, the light within shines.”
Focus: Celebrate completion with joy and gratitude.
Goals:
- Express gratitude for the body’s wisdom.
- Reconnect with creativity, community, and purpose.
- Reflect on transformation — physically, emotionally, spiritually.
Meals:
- Breakfast: Stewed fruit with oats.
- Lunch: Nourishing grain bowl with seasonal vegetables.
- Dinner: Vegetable soup or lentils with ghee.
Body Care: Abhyanga; candlelit bath or quiet walk at sunset.
Herbal Support: Tulsi-rose or saffron milk for upliftment.
Mind & Spirit: Write a gratitude letter or prayer of thanks.
Reflection Prompts:
🪶 What feels new and alive in me?
🪶 How will I share my renewed energy with others?
Affirmation: “My body is renewed, my mind is clear, my spirit is at peace.”
🕊️ Closing Reflection
Take time to rest in gratitude and notice the fruits of your journey.
Your body is replenished, your mind clear, and your spirit steady.
This is not the end of your cleanse — it is the beginning of deeper rhythm.
Journal Prompts:
- What feels lighter — physically or emotionally?
- What new rhythms do I want to carry into the next season?
- Which daily rituals keep me connected to my light?
“Those who wait upon the Lord shall renew their strength.” — Isaiah 40:31
“When the body’s rivers flow clear, the spirit sings.” — Ayurvedic Proverb