Rātricaryā | Evening Ritual

ĀYURVEDA • SLEEP • RITUAL

Create an Evening Ritual for a Good Night's Rest
Author: R.R. Shakti, PhD

photo: Sean Boggs Photography

Oh the magic of a sunset.
We have all witnessed the radiant blast of glory just as the sun descends behind the horizon. 

The ancient Egyptians celebrated this daily phenomenon as an epic journey of the Solar God, Ra, as he sailed into the underworld, leaving the luminous and nourishing powers of the moon to govern the night sky. The underworld traverse was considered an auspicious event, necessary for confronting shadows and defeating monsters so that the sun could rise again the following day.

In the ancient Sumerian myths, the heavenly goddess Inanna descends into the underworld to confront her recently widowed, and completely heartbroken, sister. Although Inanna must face terrible hardship, the story expresses the value of compassion for transformation and ultimate freedom.

The underworld descent has been interpreted by Jungian psychologists as an archetypal symbol of the spiritual journey each of us must take into our heart's wisdom. Only by encountering the depths of our inner knowing may we become truly balanced and whole.

Sunset is therefore a sacred time to turn inward and center your awareness upon the wisdom flame of your heart. Within the traditions of Yoga and Āyurveda, the evening provides a time for lunar practice, or Rātricharyā. When you establish an evening ritual you set yourself up to enjoy deep benefits:

• Harmonize with the rhythms of Nature.
• Receive guidance from your deepest truth.
• Embrace the dark stillness with contemplative calm.
• Enjoy restful sleep.​

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Rātricaryā for Vata Season

​According to the Indian wellness system of Āyurveda, each season is governed by different elements. Autumn is the season of wind and space and therefore is honored as a time of movement, creativity, and spontaneous change. When imbalanced, however, these winds can feel more like a tornado than an inspirational breeze. Excess vata in your mind can make you feel anxious, restless, and worried. Physically, you may feel dehydrated, constipated, and depleted. Insomnia is common during this time of windy change and busy holiday schedules. Follow these practices from Yoga and Āyurveda to cultivate a restful sleep pattern.

SUNSET VINYASA & MEDITATION
As the sun sets, enjoy a fluid āsana vinyāsa (flow of yoga postures) that moves your energy from the active charge of the day into the calm nourishment of darkness. Conclude your movement practice with a deep and quiet meditation. This is a sweet time to light a candle at your altar, chant mantras, and turn your attention toward gratitude. Focus your awareness on your breath as it expands within your belly and let your mind follow the exhalation out of your body, as you settle into stillness.

WATER RITUAL
As the sun sets, enjoy a fluid asana vinyasa (flow of yoga postures) that moves your energy from the active charge of the day into the calm nourishment of darkness. Conclude your movement practice with a deep and quiet meditation. This is a sweet time to light a candle at your altar, chant mantras, and turn your attention toward gratitude. Focus your awareness on your breath as it expands within your belly and let your mind follow the exhalation out of your body, as you settle into stillness.

EVENING ABHYANGA
Massage your entire body with warm oil to purify and nourish your system. Enjoy circular strokes over your heart region, belly, joints, and limbs. Be sure to massage your feet thoroughly, then cover the oil with socks to maximize the moisturizing benefits and keep you warm and cozy. Make this a nightly ritual to release stress, tone tissues, and soothe your nervous system. Add essential oils of clove and/or amber to calm and warm your senses. Once a week, you can also apply a scalp oil and massage the marma (pressure points) around your skull, neck, and ears. Find more details in the article: SHIRO ABHYANGA | ĀYURVEDIC HAIR RITUAL.

SLEEP BEFORE 10 PM
Save all your computer work and social media surfing for the tomorrow. Spend your last waking hours with your family, reading a book, or writing in your journal. I like to take time, just before sleep, to jot down any ideas or goals I have for the following day, so I can let them go until morning. I say a prayer of gratitude and peace. 

Shānti Mantra 

The Śānti Mantra (Peace Chant) is a favorite lullaby chant in our household.
After we sing, I set an intention to sleep with an open heart so that I might remember whatever messages come through my dreams. I put my dream journal on my nightstand so that I will be ready to quickly record my dream images upon waking.
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ॐ द्यौः शान्तिरन्तरिक्षं शान्तिः
पृथिवी शान्तिरापः शान्तिरोषधयः शान्तिः ।
वनस्पतयः शान्तिर्विश्वेदेवाः शान्तिर्ब्रह्म शान्तिः
सर्वं शान्तिः शान्तिरेव शान्तिः सा मा शान्तिरेधि ॥
ॐ शान्तिः शान्तिः शान्तिः ॥

Om dyauh śāntir-antarikśam śāntih
prthivī śāntir-āpah śāntir-oṣadhayah śāntih 
vanaspatayah śāntir-vishvedevaah śāntir-Brahma śāntih
sarvam śāntih śāntir-eva śāntih sā mā śāntir-edhi
Om śāntih śāntih śāntih