Hi Reader,
Hope you are well. I've heard an awful lot of coughing around me lately.
Today, it's a rather foggy November morning here. Everything looks a little grey and murky, and the day seems slow to get going.
Yet from the conversations I've had with my yoga students this week, life seems to be moving at quite a different pace. There's a lot going on. Work commitments, school activities, things to organise before the end of the year. And Christmas is already appearing on the horizon, bringing another list of things to think about.
Several people have mentioned how quickly the weeks seem to be passing. And with so many coughs and colds going around, our bodies could probably do with a little extra attention too.
So, for this November Special, I thought we'd make some room for rest. Maybe even take a little time to think about how we'd like the remaining weeks of the year to look. What really matters? What needs our attention? And what could we happily leave out?
You might find that ten minutes with a cup of tea is a very good place to start. We'll come back to those ten minutes a little later.
First, let's explore a few ways to look after ourselves as the seasons change. Here are some Ayurvedic recommendations I've found helpful over the years, both in my own life and in working with my students.
From the Ayurvedic Kitchen — Nourishment for November
In Ayurveda, food is often the first place we begin when making changes to our daily lives. So let’s follow that lead.
What’s in season in November?
November brings plenty of nourishing ingredients to our kitchens. Across the UK and much of Europe, we can enjoy:
- Root vegetables: carrots, parsnips, beetroot, celeriac, swede, turnips, potatoes and Jerusalem artichokes.
- Squashes and pumpkins: butternut squash, pumpkin and other winter squashes.
- Greens and vegetables: kale, cabbage, Brussels sprouts, cauliflower, leeks, Swiss chard, chicory and mushrooms.
- Fruit: apples, pears, quince and cranberries. In warmer parts of Europe, pomegranates, persimmons and citrus fruits also come into season.
- Herbs: rosemary, thyme, parsley, sage and bay leaves, depending on local growing conditions.
It’s a lovely selection for warming soups, stews, roasted vegetables and comforting meals.
As Vata becomes more prominent during the colder months, Ayurveda recommends warm, cooked, moist and nourishing foods.
Here are a few ideas to take you through the day.
Breakfast — A nourishing start
A warm bowl of porridge with dried figs or dates makes a lovely November breakfast. Add some stewed apples for natural sweetness and extra nourishment.
Porridge recipe
Stewed apples recipe
Lunch — Something substantial
Kitchadi is one of my favourite Ayurvedic meals. Made with rice and mung dal or masoor dal, it’s nourishing, easy to digest and can be adapted to balance all three doshas.
Serve it with roasted seasonal root vegetables for a satisfying November lunch.
Alternatively, try a warming autumn vegetable soup made with some of the seasonal vegetables listed above.
Kitchadi recipe
Autumn vegetable soup recipe
Dinner — Warm and comforting
A bowl of vegetable soup or dal makes a lovely evening meal.
Or try roasted seasonal vegetables with a tahini dressing. The tahini adds richness and nourishment, particularly welcome during Vata season.
Something sweet
November apples are perfect for baking. How about a batch of homemade apple muffins to enjoy with an afternoon cup of tea?
Apple muffins recipe
November’s Herbal Teas
With so many coughs and colds going around, a warming cup of herbal tea can be particularly welcome at this time of year.
Here are three of my favourites:
- Tulsi tea (Indian holy basil): Tulsi has many traditional Ayurvedic uses, including supporting the immune system and lifting the spirits — particularly welcome on those grey, foggy November days.
- Thyme tea: Traditionally used to support respiratory health and soothe coughs. A lovely choice when your throat or chest feels a little congested.
- Ginger tea: A favourite in Ayurveda for supporting digestion and warming the body; also excellent during colds and coughs, particularly when you’re feeling chilly or congested.
If you’d like more ideas, my blog post 5 Ayurveda Tips and Home Remedies for Coughs, Colds and Immunity shares easy recipes for herbal remedies you can try at home.
A Nourishing Bedtime Routine
As the evenings become colder, a warm foot soak is a lovely way to prepare for bed.
Fill a suitable sized bowl with comfortably warm water, add a handful of Epsom salts or a few drops of your favourite essential oil and soak your feet for 10–15 minutes. After drying your feet thoroughly, you could also massage them with a little warm sesame oil as an extra treat.
The warmth helps tired feet relax, encourages the whole body to settle and can make it easier to drift off to sleep.
In Ayurveda, this is particularly helpful during Vata season, when we can feel more restless or find it difficult to switch off at the end of the day.
Dry your feet thoroughly afterwards, put on some warm socks if you like, and enjoy the feeling of winding down for the night.
Make Room for Rest — A Little November Experiment
Whether you’re recovering from a cold, feeling run down or simply rushed off your feet trying to fit all the seasonal activities around everyday life, regular rest can make a real difference.
I’d like to invite you to a little experiment.
Take ten minutes every day for the next two weeks, just to rest.
Ten minutes of daily rest was already a recommendation from one of my Ayurvedic teachers, and it’s something I’ve returned to many times over the years.
Here are two ways you could spend those ten minutes:
Option 1 — Sit down with a cup of tea
Make yourself a cup of tea (or warm spiced milk), find somewhere comfortable and sit down.
That’s it.
No checking emails, scrolling through social media or folding the laundry. Just sit and enjoy your tea. You could listen to some of your favourite calming music.
Option 2 — Put your feet up
Lie down comfortably with your legs resting up the wall. You can place a folded blanket or cushion underneath your pelvis for additional support, if that feels comfortable. This supported position can be particularly restful when your back feels tired or your menstruation is out of rhythm.
Cover yourself with a blanket to stay warm.
Set a timer for ten minutes or, my favourite, put on a calming piece of music that lasts about ten minutes. Even if you drift off, you’ll notice when the music stops.
Make those ten minutes count
Ten minutes might sound like very little, or even a waste of precious time when there’s so much to do.
Yet a regular pause can help you feel refreshed, restore some energy and return to the rest of your day feeling calmer and more collected.
Choose a time that works for you and try to keep it consistent. Perhaps after lunch, when you get home from work or before the children return from school.
Protect those ten minutes as you would any other appointment.
And after two weeks, notice what has changed. How do you feel afterwards? Does the rest of your day feel different? Do you find it easier to manage everything that’s going on?
You might be surprised by what one small daily pause can do.
Give it a try! Commit to two weeks of daily rest. You can alternate between the options depending on what feels best on the day.
And afterwards, let me know what you’ve noticed. I’d love to hear about your experience.
When Rest Isn’t Enough — Build Your Daily Rhythm
Those ten minutes of rest can become something more than a welcome pause in your day.
When you repeat them regularly, ideally around the same time, they become a daily anchor. A familiar moment your body gradually learns to recognise as time to settle.
And that’s exactly what we’ll explore in my upcoming workshop, When Rest Isn’t Enough — Rebuild Your Daily Rhythm.
Across two live sessions, we’ll look at how to create morning and evening anchors that fit into the life you actually have, so you can switch off more easily at night and start your mornings feeling more rested and ready for the day.
Find out more & book your place
Dates: 12 & 19 November
Time: 7:30–8:30 pm
Where: Live on Zoom, replays available, WhatsApp support in between
Fees: £97
This Week's Blog Post/Podcast
Why does the same meal feel different on different days?
One day you enjoy your lunch and feel satisfied. Another day, the same meal leaves you feeling bloated or uncomfortable.
Ayurveda offers an interesting explanation through Agni, our digestive fire. Its strength and rhythm can change depending on our daily habits, the food we eat and even the season.
In this week’s article, I explore how digestion works from an Ayurvedic perspective and share seven practical ways to support it.
Read & Listen
A More Personal Approach — Back to Yourself
Sometimes, understanding what Ayurveda recommends is only the beginning. The next question is how to apply that knowledge to your own body and everyday life.
That's where my eight-week Back to Yourself programme comes in.
We look at your digestion, sleep, energy, daily routines and individual constitution, and work together to understand the patterns behind how you're feeling.
You'll have personalised guidance, weekly check-ins and support as you put changes into practice.
If you've been thinking about taking a more individual approach to your health and well-being, I'd love to explore how we could work together.
Find out more about Back to Yourself
🌿 Pause & Reflect
As the weeks become busier, it’s easy to keep adding things to the list.
Take a moment to think about the weeks between now and the end of the year.
What really matters to you during this time?
Is there something you’d like to make more room for? And perhaps something you could happily leave out?
Sometimes, deciding what deserves our time and attention is a good place to begin.
If this Sunday Read might be helpful for someone, you’re very welcome to share it with someone who might enjoy it.
💭 If you have a question, or there’s something you’d love me to explore in a future Sunday Read, you’re always welcome to let me know.
Here’s to bringing a little more rest and ease into your days,