How is your journey going? It's been great to read your sharings in our forum – thank you for your reflections and questions as we dive into this process. (And, we'd love to hear from more of you as the week goes on, so please jump in on the conversation!) Don't forget we'll meet again tonight at 5:30 via the link below!

Day 2 of kitchari is often the day we face a wall of hunger and cravings! Our bodies are acclimating to this new routine, and we may be feeling our long-held attachments to snacks and comfort foods. The best way to make it through this day is to keep nourishing yourself.

Have a little kitchari as a snack, sip some CCF tea or juice, make an extra portion of veggies for your meals, or see if there is something comforting you can do that doesn't involve food. So often our cravings aren't about food at all, but rather a desire to distract ourselves from an uncomfortable emotion that may be arising. By tending to our emotions, we can get to the root of what is desired. If you notice a lot of cravings arising, I encourage you to consider the following questions (and ideally jot down your answers):

• What am I craving?
• What associations do I have with this food?
• How do I think I would feel if I ate it?
• What is something else I could do right now to help me feel that way? (and then go try it!)

And now, on to today's Cleanse Challenges:

1) Contribute to our cleanse playlist: To help brighten Day 3 (usually the toughest day for many!) and beyond, let's co-create a cleanse playlist. I've started a thread in our group forum to suggest songs. Hop on over and add 1-2 songs that you find uplifting and inspiring so that we can all enjoy them together. I'll share links for the playlist in tomorrow's email.

2) Hydrate with "spa water!" Adding some flavor to your water is a great way to entice you to drink more of it. Try making a large pitcher in the morning and have it available throughout the day. The Ayurvedic approach to consuming water is generally to sip water throughout the day rather than consuming large glasses at one time (the one notable exception is first thing in the morning when it is helpful to consume a few cups of water to make up for dehydration that naturally occurs while we sleep). Be sure you are drinking at least room temperature, warmer (drinkable hot) water is ideal – cold water dampens our digestive fire. Here are a few things to consider adding:

- Fresh mint leaves or sliced cucumber (for a cooling sensation)
- Sliced citrus - lemon, lime, orange (aid in cleansing)
- Cilantro or parsley (your liver loves both these herbs – they are best taken steeped first in hot water as a tea)
- Rosemary (promotes focus/relaxation)

3) Make time for mindful eating today. You may have already noticed a desire to slow down in your eating and become more attuned to the different textures and flavors you encounter. Try serving your kitchari today in a bowl or plate you particularly like, and take time to savor each and every bite. If you're someone who usually multi-tasks while eating, can you dedicate at least one meal today exclusively to eating without looking at a screen or any other distraction? 

Wishing you ease! 
Ara

Saltwater Flush Tips

For those trying the saltwater flush tomorrow, here are the tips for that process:

Be sure to drink the saltwater on an empty stomach. If you're doing snehana, either skip it or have your ghee/oil about 30 minutes after the saltwater. Then have your juice/oatmeal 30 minutes after that, or once your appetite has come online.

Remember to use only non-iodized salt as listed on the recipe. Sea salt works great, as does pink salt or any other mineral-rich form of salt.

You'll generally experience a bowel movement (or several!) within an hour or so of drinking. They can continue over the course of an hour or two, so just be prepared and avoid scheduling phone meetings, etc.

If you don't have any bowel movements (which is the case for some people), the water will just move through you. There is nothing wrong if that is what happens – this first flush is a litmus test of sorts to see if it works for you (and if it doesn't, there's no sense trying to do a second one later in the week).

Be sure to drink plenty of water throughout the day following the flush. Drinking a cup or two of warm water with lemon after consuming the saltwater can help it to do its thing. Drink some ginger tea if you feel nauseous.

It's normal to feel a little heaviness/bloating after consuming the saltwater. Doing some abdominal massage (in a clockwise direction, down on the left side, up on the right) can aid with this.

You should skip the saltwater flush if you are menstruating. The flush is also contraindicated for anyone with hypertension, as well as those on a medically necessary low-sodium diet.

Finally, if tomorrow isn't a good day for you to do a flush, it's fine to do one any other day of the cleanse (other than Days 6-7 if you are planning to take castor oil.)