Homework Resources

"Where to Start?"

A preventative & holistic medicine guide 

At Bruxa Boa Holistic, we empower clients to maintain the benefits of their healing sessions at home. By making gradual changes and embracing daily healthy choices, clients enhance their quality of life, mental fortitude, and overall well-being. Our comprehensive “Where to Start?” guide offers tools for clients to take charge and own their mental, emotional, and physical health.

In addition to the guide, consider mindful breathing, staying hydrated, connecting with nature, practicing self-massage, and keeping a gratitude journal. 

Here are a few places to start...

Daily Ayurvedic Health Practices 

 Morning Routine (Dinacharya)

1. Wake Up Early: The sattvic (peaceful) time of day. Upon waking, gently move your hands over your face and chest to cleanse your aura. 

2. Morning Meditation: Express gratitude and set positive intentions for the day. Touch the ground with your right hand and then your forehead as a sign of respect to Mother Earth. Say allowed - "Today is a good day", "Today I feel healthy", "Today I'm grateful for..."

3. Face and Eye Care: Brush your teeth before eating or drinking anything to release toxins (ama) that have accumulated while you slept. Scrape your tongue 10 times with a stainless-steel tongue scraper. Rinse your mouth, face, and eyes with cold water to stimulate the vagus nerve and organ function. 

4. Hydrate: Start your day with a 32 oz of warm or room temperature lemon water from a pure copper cup/bottle. This aids digestion, flushes the kidneys, and stimulates peristalsis.

5. Evacuation: Sit (squatting method by using a stool or "squatty potty" to aid intestinal function) on the toilet for a bowel movement. Regularity helps maintain digestive health.

Evening Routine (Ratricharya)

1. Light Dinner: Having a light dinner before 7 pm is a great habit. It allows your digestive system to rest during the night, promoting better sleep and overall well-being.

2. Wind-Down Phase: Read. Journal. Draw. Meditate. Disconnecting from screens and work and starting your wind-down routine 1-2 hours before sleep helps signal your body that it’s time to relax.

3. Herbal Tea: Mint, chamomile, and hawthorn teas are soothing choices. They can calm your mind and prepare you for restful sleep.

4. Dry Brushing (Garshana):

   • Use a natural boar bristle brush.
   • Brush your skin gently in upward strokes before your evening shower.
   • Begin at the extremities and sweep toward the heart.
   • Dry brushing exfoliates, stimulates lymphatic flow, and invigorates your skin.

5. Shower and Oral Care:

   • After dry brushing, take a refreshing shower.
   • Brush your teeth and scrape your tongue with a stainless-steel tongue scraper (10 times). This promotes oral hygiene and overall detoxification.

6. Oil Massage (Abhyanga):

   • Choose warm, nourishing oils like raw, untoasted sesame or cold-pressed coconut oil.
   • Massage your entire body, paying attention to joints, scalp, and soles of your feet.
   • Abhyanga promotes lymphatic drainage, improves circulation, and supports healthy skin.

Plant Medicine

Castor Oil (External use)

How to Make and Use Castor Oil Packs (healthline.com)

Ashwagandha

https://www.webmd.com/vitamins-and-supplements/ashwagandha 

Turkey Tail Mushroom and Lion's Mane Mushroom

6 Mushrooms That Act as Turbo-Shots for Your Immune System (healthline.com)

Cayanne Pepper

The 7 Best Natural Muscle Relaxers (healthline.com)

CCF Tea

• 8 Surprising Health Benefits of Coriander (healthline.com)
• 9 Powerful Health Benefits of Cumin (healthline.com)
• Fennel Tea: Benefits, Health Information, and Side Effects (healthline.com)

Maca Powder

       Maca Root Benefits:

1. Fertility and Libido
2. Energy Boost: It’s considered an adaptogen, potentially increasing energy levels3.
3. Menopause Support: Some women find relief from menopausal symptoms with maca1.

      Contraindications:

• Hormone-Sensitive Conditions: Use caution if you have hormone-related issues.
• Pregnancy and Breastfeeding: Avoid maca due to potential lead exposure.
• Blood-Thinning Medications: Consult a healthcare professional if you’re taking these

Essential Oils (100% pure) *

1. Lavender Oil:

   • Gentle antibacterial and antimicrobial for minor cuts
   • Helps with stress, migraines. Smell and apply to temples.
   • Apply a couple drops in the navel and soles of the feet for better sleep

2. Tea Tree Oil:

   • Antiseptic, antimicrobial, and antifungal.
   • Effective for acne (apply directly), athlete’s foot, and ringworms (dilute with a carrier oil)1.

3. Frankincense Oil:

   • Supports relaxation and mental clarity.
   • Often used in meditation and spiritual practices. Considered sacred and divine.

4. Peppermint Oil:

   • Invigorating and aids digestion. Apply to navel and stomach for circulation.
   • Clears sinuses and respiratory congestion

5. Eucalyptus Oil:

   • Clears sinuses and promotes respiratory health.
   • Ideal for steam inhalation or massage.

6. Lemon Oil:

   • Uplifting and energizing. 
   • Add to cleaning products or diffuse for a fresh atmosphere.

7. Lemongrass Oil:

   • Calming and repels insects.
   • Has antifungal and antibacterial properties
   • 11 Reasons to Use Lemongrass Essential Oil (healthline.com)

8. Orange Oil:

   • Boosts mood and reduces anxiety.
   • Diffuse or add to bathwater for a cheerful vibe.

9. Rosemary Oil:

   • Enhances focus and memory. Use while studying.
   • Blend with carrier oil for scalp massage for hair growth.

10. Bergamot Oil:

    • Relieves stress and elevates mood.
    • Diffuse or mix with a carrier oil for a calming massage.
    • Bergamot Oil Uses and Benefits (healthline.com)

11. Clove Oil:

    • Antioxidant and analgesic properties.
    • Dilute and apply to tooth for tooth ache and disinfectant

*Remember to use essential oils safely, following proper dilution guidelines and consulting with a healthcare practitioner.

Stress Adaptability Practices

Suggested Exercise and Stretches

• Full Body Stretch, 15 minutes - https://youtu.be/i6TzP2COtow?si=vTjYkrSd1FXq-sXo
• 5 Most Anti-Aging Exercises - https://youtu.be/RSWKOjLZ7s8?si=FMIEPgt8jRn2-jVs
• 35-minute Yoga and Meditation - https://youtu.be/24RYHE3HlCQ?si=G_Si0oNIN5rgmWeL

Suggested Reading

• "The Four Agreements" by Don Miguel Ruiz
• "Heal Your Body" by Louise Hay
• "Breath: The New Science of a Lost Art" by James Nestor
• "Autobiography of a Yogi" by Parmahansa Yogananda
• "Hands of Light" by Barbara Anne Brennan
• "Ayurveda: A Practical Guide: The Science of Self-Healing" by Dr. Vasant Lad
• "Practical Ayurveda" by Sivananda Yoga Vedanta Center
• "The Untethered Soul" by Michael A. Singer
• Any Books by Dolores Cannon

Suggested Audio/Visual

• Guided Sleep Meditation - https://youtu.be/y8LIbeKQ60U?si=-9idCX_PcJ17PESm
• The Four Agreements Summary" - https://youtu.be/4XW6eGocJfg?si=zxSflrDXzCsSaOAD
• Barbara O'Neil Home Remedies - https://youtu.be/O2Wn9CGERlQ?si=X9Hhc-IIearFHCKO
• "The Kybalion" by the Tree Initiates - https://youtu.be/cy-fqrdCsI0?si=Xa5ZUS8ykbEcT9I3
• 5-minute Ayurvedic Daily Routine Summary - https://youtu.be/b5TVaoN5wM4?si=2ZxCMDvwFYu1z7Bk

Remember, consistency is key! Be mindful of what you nourish and ingest, not only through nose and mouth, but through ears, eyes and thought as well. 🌿✨

Feel free to contact Bruxa Boa Holistic if you have any questions or need further guidance!