Sadhana - Deepen your Practice

My hope for these deeper dives is that you not only experience something meaningful in your practice, but also come away with practical tips and tools you can easily bring into daily life. They aren’t meant to be added pressures or burdens, but supportive reminders for those times when life feels overwhelming.

Below is some information on Pitta. I could have spent hours discussing it -there is so much to cover, and 15 minutes doesn’t do it justice. Please reach out if you have any questions about any of the practices.

Overview of Pitta dosha

Elements and basic nature: Fire and a little Water. Qualities: hot, sharp, intense, acidic, penetrating, and transformative.

Primary characteristics:

Metabolic and transformative tendencies (digestion, metabolism, respiration, hormonal balance).

Moderate to strong appetite and strong mental focus when balanced.

Sharp intellect, decision-making ability, and drive toward achievement.

Good planning, organisation, and leadership capabilities.

Clear, direct communication; strong sense of purpose.

Physiological and mental traits commonly associated with balanced Pitta

Physical: efficient digestion, good appetite, steady energy, warm body temperature, clear skin, strong metabolism.

Mental/emotional: clarity, courage, intellectual sharpness, decisiveness, confidence, loyalty, and leadership.

Behavioural: goal-oriented, ambitious, capable of sustained effort, often enjoys precise tasks and problem-solving.

Common manifestations of imbalanced or aggravated Pitta

Physical signs: heat intolerance, excess body heat (sweating, flushed complexion), acid reflux, ulcers, inflammatory conditions, skin rashes or irritation, strong thirst, excessive hunger or appetite.

Mental/emotional signs: irritability or anger (prone to explosiveness or impatience), judgmental or critical thinking when stressed, perfectionism, obsessiveness, competitive or restless energy, difficulty letting go or accepting impermanence.

Behavioural patterns: overworking, pushing through fatigue, intolerance to incompetence, tendency toward control or rigidity, difficulty taking breaks.

Subsystems or sub-doshas within Pitta (as per Ayurveda)

• Brahmana Pitta (intellect, discernment, judgment)

• Alochaka Pitta (sight/vision, perception)

• Ranjaka Pitta (blood and skin—complexion and heat)

• Sadhaka Pitta (emotions, transformation in the heart/mind)

• Pachaka Pitta (digestion within the gut)

• Alochaka Pitta is often linked to fiery thinking and quick judgments

• In many practical frameworks, Pitta imbalance often appears as hot, fiery temperament, not just physiology.

How Pitta tendencies can show up in different life domains

Work and leadership:

Strengths: project management, strategic planning, efficiency, ability to handle deadlines, assertiveness, decisive action.

Potential challenges: taking things personally, overcommitting, becoming controlling or impatient with slower colleagues, perfectionism leading to burnout.

Relationships:

Strengths: protective, loyal, direct in communication, passionate.

Challenges: tendency to argue or react quickly; needs space and cooling practices to maintain equanimity during conflicts; may overwhelm others with intensity.

Health and self-care:

Strengths: disciplined adherence to routines, excellent appetite for balanced meals, motivation to stay active.

Challenges: heat buildup in body, inflammation, ulcers, skin issues, sensitivity to spicy foods, alcohol, coffee, dehydration if not balanced.

Emotions and inner life:

Strengths: strong sense of purpose, capacity for compassion when balanced; can convert heat into productive energy.

Challenges: jealousy or envy; intense emotions can flare; difficulty in surrender or letting go of outcomes.

Cooking and digestion:

Strengths: efficient digestion, strong appetite, good absorption of nutrients.

Challenges: overheated digestion with irritability or acid reflux; cravings for spicy or vinegar-rich foods; dehydration can worsen heat.

Practical signals to notice in day-to-day life

You notice persistent heat: body heat, red face, quick temper, or impatience in traffic or crowds.

You’re highly goal-driven or competitive, with a low tolerance for inefficiency.

You experience strong reactions to criticism or mistakes (yikes energy when challenged).

You have a robust, structured routine but feel “burned out” or rigid if routine is disrupted.

Skin, hair, or digestion show heat signs: acne, rashes, heartburn, ulcers, or thirst that won’t quit.

Balancing approaches (conceptual tips for Sadhana or daily life)

Cooling practices: cultivate spaces and routines that lower heat: cool beverages, snacks that are not overly spicy, prefer afternoon rest or lighter activity in hot weather.

Breath and meditation: daily pranayama focusing on cooling breath (Nadi Shodhana with cooling visualisation, Shitali if available) and compassion/So Hum or Shanti mantras to soften judgment.

Diet and digestion: favour cooling, hydrating foods (cucumber, leafy greens, melons, herbs like coriander, mint). Avoid overly hot/spicy, sour, or fried items if heat is high; consume meals with grounding, non-spicy flavors. Hydration is key.

Activity balance: energetic but balanced workouts; avoid back-to-back intense training late in the day; include cooling restorative practices and time in nature to offset heat.

Sleep and routine: maintain regular sleep hours; avoid late-night activity that aggravates Pitta. Create cooling, calm evening rituals.

Emotional regulation: awareness of triggers that provoke anger or irritability; pause techniques, journaling, or metta meditation to soften edge.

Social and work life: channel drive into service or constructive goals; practice listening to others’ pace and opinions; cultivate patience and generosity of spirit.

Affirmations and sankalpa examples for Pitta balance

• “I move with steady ease and clear discernment.”

• “Heat dissolves into calm; my mind and body respond with patience and compassion.”

• “I channel passion into purposeful, compassionate action.”

• “I am flexible in the face of change; I nurture my well-being through balance.”