The Sanctuary
Your private space for recipes, guided meditations, yoga, daily rituals and everything you need to support your Ayurveda cleanse.
Welcome to Your Ayurveda Cleanse
We're so glad you're here.
This private space has been thoughtfully created to complement your Cleanse Booklet and support you throughout your Ayurveda cleanse.
Here you'll find guided meditations, yoga, nourishing recipes, educational resources and practical tools to help you feel confident, inspired and supported every step of the way.
Whether you're preparing for your cleanse, looking for inspiration along the way, or simply need a little extra guidance, this space is here whenever you need it.
Explore Your Cleanse
Choose where you'd like to begin:
• Your Cleanse Kit
Everything You Need for Your Cleanse
Your Ayurveda Cleanse Kit includes everything you need to feel supported throughout your cleanse.
Inside you'll find nourishing Kitchari meal kits, premium ghee, handcrafted herbal teas, personalised Ayurvedic herbs (where prescribed), a copper tongue cleaner, nourishing Abhyanga massage oil, your ONE BIG LOVE tote bag, and our comprehensive Panchakarma Guidebook filled with recipes, daily rituals, educational resources, and practical guidance to help you get the most from your cleanse.
Every item has been thoughtfully chosen to make your experience simple, enjoyable, and deeply restorative from beginning to end.
• Preparing for Your Cleanse
Pre-Cleanse Guide (Optional | 4–7 Days)
Preparing your body before your cleanse can make the transition smoother and help you get the most from your experience.
During the week leading up to your cleanse, gradually begin simplifying your diet by reducing foods and drinks that are more difficult to digest while increasing nourishing, seasonal wholefoods.
Foods and beverages to gradullay reduce
- Alcohol, caffeine and nicotine
- Fried and processed foods
- Sugar and artificial sweeteners
- Red meatSoy products
- Corn products
- Fermented foods
- Eggs and dairy
- NutsExcess salt and condiments
Helpful Tips
- Sip warm water throughout the day.
- Aim for three nourishing meals each day and minimise snacking.
- Prepare your kitchen by removing tempting foods and stocking up on simple wholefoods.
- Create a supportive environment by reducing unnecessary commitments and letting family or friends know you'll be taking time to rest and reset.
- Purchase a few simple vegetables and pantry staples before your cleanse begins, as outlined in your Cleanse Booklet.
What to Expect During the First Few Days
As your body begins to adjust, you may experience mild detox symptoms such as headaches or nausea, particularly if you're reducing caffeine or sugar.
These symptoms are usually temporary and settle within a few days. Rest, stay well hydrated, and be gentle with yourself as your body prepares for the cleanse ahead.
• Creating Your Home Retreat
One of the most powerful parts of an Ayurvedic cleanse isn't just what you eat—it's the space you create around it.
By slowing down, simplifying your days, and surrounding yourself with calm, you allow your nervous system to settle and your body to direct more energy towards rest, repair and renewal.
Simplify Your Days
The less your mind has to manage, the more energy your body has available for healing.
• Reduce unnecessary commitments where possible.
• Let family and friends know you'll be slowing down.
• Prepare your meals in advance to reduce decision fatigue.
• Wear comfortable clothing and embrace a slower pace.
Create Space from Technology
Digital stimulation keeps the mind active when we're trying to cultivate stillness.
• Avoid checking your phone first thing in the morning.
• Set designated times to check emails or messages.
• Enjoy meals without screens.
• Consider one or two hours of screen-free time before bed.
Rest Without Guilt
One of the greatest gifts you can give yourself during your cleanse is permission to do less.
Take naps if your body asks for them. Read, meditate, walk gently in nature, or simply sit with a cup of tea. Healing doesn't come from doing more—it comes from creating enough space for your body to do what it already knows how to do.
Create a Sanctuary
Transform a small corner of your home into a place that invites you to pause.
• Light a candle or diffuse calming essential oils.Keep fresh flowers, plants or something beautiful nearby.
• Have your journal, herbal tea and cleanse guide within easy reach.
• Play gentle music or enjoy moments of quiet.
• Use soft lighting in the evenings to encourage deeper rest.
• Following A Daily Rhythm
Ayurveda teaches that health isn't created by dramatic changes, but by consistent daily habits.
Following a gentle rhythm throughout your cleanse supports digestion, energy, sleep and nervous system regulation.
Your Daily Rhythm
Use this gentle rhythm as a guide throughout your cleanse. It doesn't need to be perfect—simply return to it whenever you can.
- Wake with the sun and begin the day slowly.
- Set an intention before reaching for your phone.
- Complete your morning Dinacharya (daily self-care routine).
- Drink warm water to gently awaken digestion and support hydration.
- Move your body with gentle yoga, stretching or a mindful walk.
- Prepare your nourishing meals, including kitchari where recommended.
- Eat mindfully, only when genuine hunger arises, and allow space between meals.
- Sip warm water regularly throughout the day.
- Make time for stillness through meditation, journalling or quiet reflection.
- Rest deeply whenever your body asks for it.
- Spend time in nature and minimise technology where possible.
- Practise self-abhyanga (oil massage), enjoy a warm bath or steam if recommended.
- Wind down early with calming evening rituals.
- Aim to be asleep by 10 pm to support the body's natural healing and detoxification.
Remember: This isn't a schedule to perfect—it's an invitation to slow down. Follow what feels supportive, be kind to yourself, and trust that small, consistent rituals often create the greatest transformation.
• Recipes & Nourishment
Kitchari Recipe
Kitchari, pronounced kitch-ah-ree, is a nourishing dish deeply rooted in Ayurveda. It's suitable for all ages and can be consumed during detox, cleansing, and spiritual practices.
This simple, porridge-like blend of split mung dal, rice, and healing spices is easy to digest and provides a complete protein with all 10 essential amino acids. It's the main meal for Phase 1 of Panchakarma.
Inside your ONE BIG LOVE Kitchari Kit you wil find the ingredients, including:
• 1 cup basmati rice
• 1 cup yellow split mung dal
• 1 cup of mung beans (depending on your comfort digesting legumes)
• 1-2 tsp of ghee
• 1 tsp cumin seeds
• 1 tsp mustard seeds
• 1 tsp turmeric
You'll just need:
• ½ tsp salt
• 10-12 cups of water (add more as required)
• Garnish (optional): lemon wedge and coriander
Instructions (stove)
1. Begin by thoroughly washing the rice, mung dal, and mung beans (if using).
2. To enhance digestibility, soak the split mung dal and mung beans in water for at least 6 hours before cooking.
3. In a large saucepan over medium heat, melt the ghee. Add the cumin seeds and stir for 30 seconds until they release their aroma.
4. Add the rice, split mung dal (and mung beans if using), turmeric, and salt to the saucepan. Stir well to combine all the ingredients.
5. Pour in the water and bring the mixture to a boil. Allow it to boil uncovered for 5 minutes, stirring occasionally.
6. Reduce the heat to a simmer and cover the saucepan with the lid slightly ajar.
7. If necessary, add more water during cooking to maintain the desired consistency.Cook the kitchari until it becomes tender, which typically takes about 1 to 1.5 hours. Continue adding water as needed (we often use up to 6 litres of water or more!).
The final consistency should be somewhere between that of a porridge and a soup.Serve your kitchari and consider garnishing it with fresh lemon juice and coriander for added flavor!
Instructions (Pressure cooker)
1. Begin by thoroughly washing the rice, mung dal, and mung beans (if using).
2. To enhance digestibility, you can soak the split mung dal and mung beans in water for at least 6 hours before cooking, but this step is optional if you're using a pressure cooker.
3. Heat the pressure cooker on medium heat and add the ghee.Once the ghee is hot, add the cumin seeds and stir for about 30 seconds until they release their aroma.
4. Add the rice, split mung dal (and mung beans if using), turmeric, and salt to the pressure cooker. Stir well to combine all the ingredients.
5. Pour in 10 cups of water initially and give it a good stir.
6. Close the pressure cooker with its lid and place the weight/whistle on top.Cook on medium-high heat.
7. Once the pressure cooker reaches full pressure and the whistle starts to hiss, reduce the heat to low and cook for about 10 minutes.
8. Turn off the heat and let the pressure release naturally. Once the pressure is released, open the lid carefully.Check the consistency of the kitchari. If it's too thick, you can add more water to achieve the desired consistency.
Remember that kitchari should be a balance between a porridge and a soup.Serve your kitchari hot, and consider garnishing it with fresh lemon juice and coriander for added flavor.
Using a pressure cooker significantly reduces the cooking time, making this nourishing dish more convenient while retaining its health benefits.
Kanji Recipe
Once your appetite returns after virechana (laxative therapy), we recommend the first meal to consume is kanji soup for its easy digestibility and healing properties.
Kanji is believed to balance the body's doshas (Vata, Pitta, and Kapha) and promote overall well-being.
Ingredients:
1 cup of Kerala kuthari rice
10-12 cups of water
Salt to taste
Instructions:
1. Prepare the Rice: Wash the Kerala kuthari rice thoroughly under running water until the water runs clear. This helps remove excess starch.
2. Boil the Water: In a large saucepan or pot, add the 10-12 cups of water. You can use a bit more water for a thinner consistency. Bring the water to a boil.
4. Add the Rice: Once the water is boiling, add the washed rice to the pot. Stir well to prevent clumping.
5. Season with Salt: Add salt to taste. Keep in mind that the rice will absorb some of the salt, so you may need to adjust the seasoning later. If you prefer a milder Kanji, you can add less salt initially and adjust at the end.
6. Simmer and Cook: Reduce the heat to a simmer and cover the pot partially with a lid. Let the rice cook for about 30-40 minutes. Stir occasionally to prevent sticking to the bottom. The rice should break down and thicken the Kanji as it cooks. If it's not breaking down as desired, you can use a spoon to gently mash some of the rice grains.
7. Adjust Consistency: If the Kanji is too thick for your liking, you can add more hot water to achieve the desired consistency. Continue simmering for a few more minutes to ensure everything is well incorporated.
8. Serve: Turn off the stove, and ladle the hot Kanji into serving bowls or mugs.
• Herbal Teas
• Meditation & Breathwork Library
(Deep Rest & Nervous System Reset)
This 30-minute Yoga Nidra meditation gently guides you into a state of deep rest where your body can completely relax while your mind remains softly aware. Often described as "yogic sleep," this restorative practice helps calm the nervous system, reduce stress, improve sleep, restore energy, and support your body's natural ability to heal and reset.
- Best after lunch or before bed.
- Helps soothe the nervous system, conserve energy and support healing during the cleanse.
(Calm & Balance the Mind)
This 10-minute Introduction to Nadi Shodhana (Alternate Nostril Breathing) practice gently balances the nervous system by guiding the breath through each nostril in a slow, rhythmic pattern. Traditionally used to harmonise the mind and body, this calming breathwork helps reduce stress, improve mental clarity, settle emotions, and cultivate a deep sense of balance and presence.
- Ideal before meditation, first thing in the morning, or whenever you need to feel more grounded and centred during your cleanse.
• Yoga & Movement
Yoga Sequences
We've curated a selection of gentle yoga practices from experienced teachers to support you throughout your Ayurveda cleanse. Whether you're looking to awaken your body with Sun Salutations, unwind with a calming Moon Salutation, or enjoy a nourishing Gentle Yoga Flow, these sequences encourage mindful movement, improve circulation and mobility, support nervous system balance, and help you reconnect with yourself. Choose the practice that best suits your energy and move at your own pace.
Yoga for your dosha
These short yoga sequences have been thoughtfully selected to support the unique qualities of each dosha. Whether you're feeling scattered and in need of grounding, overheated and seeking calm, or sluggish and looking to restore energy, you can choose the practice that best matches how you're feeling today.
If you're unsure which sequence to follow, the Tri-Doshic Yoga Flow is a balanced practice suitable for everyone and a wonderful place to start. Remember, Ayurveda is about listening to your body—allow your intuition to guide you towards the practice that feels most supportive in the moment.
• Daily Rituals & Self-Care
Guide to Self-Abhyanga
Self-abhyanga is one of Ayurveda's most nourishing daily rituals. This simple practice involves massaging warm herbal oil into the skin to calm the nervous system, improve circulation, support healthy lymphatic flow, nourish the tissues, and leave you feeling grounded and deeply cared for.
1. Warm the oil: Place your bottle of Abhyanga oil in a bowl of hot water for a few minutes until it feels comfortably warm. The oil should feel soothing on the skin, never hot.
2. Create a calming space: Find a warm, quiet place where you won't be disturbed. You may like to dim the lights, play gentle music, or simply enjoy a few moments of stillness before you begin.
3. Massage from head to toe:
Begin by applying a small amount of warm oil to your scalp and forehead, using gentle circular motions.
Continue down the body, using:
- Long, sweeping strokes on the arms and legs
- Gentle circular movements around the joints
- Clockwise circles over the abdomen to support digestion
- Extra attention to areas of tension such as the neck, shoulders and lower back
- Finish by massaging the palms of your hands, the soles of your feet and between the toes
There's no need to rush. Move slowly and allow the massage to become a mindful practice of reconnecting with your body.
4. Allow the oil to absorb: Once you've finished, leave the oil on your skin for 10–15 minutes, allowing it to deeply nourish the tissues. If you're short on time, even 5 minutes offers wonderful benefits.
5. Rinse gently: Take a warm shower or bath to remove any excess oil. Use only a small amount of gentle soap if needed, allowing some of the nourishing oil to remain on your skin. Take care when stepping into and out of the shower, as the oil can make surfaces slippery.
A simple daily ritual
Self-abhyanga can be enjoyed daily or several times a week. During your cleanse, it's a beautiful way to slow down, support your nervous system, and cultivate a deeper sense of balance and wellbeing. Even a few mindful minutes can become one of the most restorative parts of your day.
Guide to Tongue Cleaning
Tongue cleaning is a simple Ayurvedic morning ritual that helps remove the coating that naturally builds up on the tongue overnight.
This daily practice supports oral hygiene, freshens the breath, enhances your sense of taste, and is traditionally believed to support healthy digestion.
How to Clean Your Tongue
• Start first thing in the morning, before eating or drinking.
• Using a tongue scraper (preferably copper or stainless steel), place it gently towards the back of your tongue.
• Gently scrape forward towards the tip of the tongue using light, even pressure.
• Rinse the scraper after each pass and repeat 5–10 times, or until most of the coating has been removed.
• Rinse your mouth with water and continue with your usual oral hygiene routine.
A Few Tips
• Be gentle—there's no need to press hard.
• If your gag reflex is sensitive, start a little further forward and gradually work further back over time.
• Tongue cleaning is best followed by oil pulling and then brushing your teeth.
This simple ritual takes less than a minute but can leave your mouth feeling fresh and your senses awakened, making it a wonderful way to begin your day during your Ayurveda cleanse.
Guide to Oil Pulling
Oil pulling is a simple Ayurvedic morning ritual that supports oral hygiene and encourages the natural cleansing of the mouth. Practised regularly, it may help freshen the breath, support healthy gums, and leave your mouth feeling clean and refreshed.
How to Practise Oil Pulling
• Start first thing in the morning, before eating or drinking.
• Take 1 tablespoon of sesame or coconut oil into your mouth.
• Gently swish the oil around your mouth for 5–10 minutes (or up to 15–20 minutes if you're comfortable). Avoid gargling or swallowing the oil.
• Spit the oil into the bin rather than the sink, as it can solidify and block pipes.Rinse your mouth with warm water and brush your teeth as usual.
A Few Tips
Swish gently—there's no need to force the movement.If you're new to oil pulling, start with 2–5 minutes and gradually increase the time.
Consistency is more important than duration, so even a few minutes each morning can be beneficial.
During your cleanse, oil pulling is a beautiful way to begin the day, encouraging mindful self-care and supporting your daily Ayurvedic routine.
Guide to Dry Brushing
Dry brushing is a simple self-care ritual that involves gently brushing the skin with a natural bristle brush before showering. In Ayurveda, it is traditionally used to stimulate circulation, support healthy lymphatic flow, gently exfoliate the skin, and leave you feeling refreshed and energised.
How to Dry Brush
• Begin with clean, dry skin before showering.
• Using a natural bristle body brush, start at your feet and brush upwards towards the heart using long, gentle strokes.
• Continue up the legs, then brush from your hands towards your shoulders.
• Use gentle circular motions around the joints and abdomen.
• On the abdomen, brush in clockwise circles to follow the natural direction of digestion.
• Brush for 3–5 minutes, using light pressure—your skin should feel stimulated, not irritated.
• Finish with a warm shower, then apply your favourite body oil or moisturiser.
During your cleanse, this is the perfect time to follow with a nourishing self-abhyanga massage if desired.
A Few Tips
• Use light, comfortable pressure and avoid broken, irritated or sunburnt skin.
• Clean your brush regularly and allow it to dry completely between uses.
• If you have sensitive skin, begin with brushing a few times a week and adjust based on how your skin responds.
Dry brushing is a beautiful way to awaken the body, refresh the skin, and prepare yourself for the day. Combined with other Ayurvedic daily rituals, it can become a simple yet deeply nourishing part of your cleanse routine.
• FAQs & Support
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