SUGGESTED SHOPPING LIST (don't worry if you don't have all this, we can suggest substitutions too. We're all about keeping it simple and low-cost). 

This list includes the basic ingredients you'll need to prepare Kitchari, a nourishing and cleansing dish that's central to Ayurvedic detoxification practices. 

Grains - Basmati Rice

Legumes - Split Yellow Mung Beans - make sure they are split and husked for easier digestion.

Spices -  (all optional) Cumin Seeds, Mustard Seeds, Turmeric Powder, Coriander Powder, Fennel Seeds, Ginger (fresh if possible)

Vegetables - (choose according to the season or preference, optional. HERE is a nice guide to vegetables for autumn), Carrots - Zucchini - Spinach - Kale - Broccoli

Other - Ghee (Clarified Butter),  Rock Salt or Himalayan Pink Salt (to taste), Fresh Cilantro (for garnish, optional), Lime or Lemon (for garnish, optional)

For Digestive Tea (optional but recommended) - Fresh Ginger - Cumin Seeds - Coriander Seeds - Fennel Seeds

This list will support you in preparing simple, yet deeply nourishing Kitchari meals during your cleanse.

Session 1 - Preparation Call

Thursday 3rd April 10am

Katie Rose welcomed participants to the cleanse event and shared mantras to bless and honour food. She emphasised the importance of mindfulness and gratitude in eating, introduced three Goddesses representing different energies, and provided instructions for the 3-day Ayurvedic cleanse based on eating kitchari. Katie also encouraged mindful eating, detoxification, and self-care practices, and encouraged everyone to share their photos of kitchari on instagram tagging @bhakti.rose so we can cheer each other along

Note from Katie: I'm so sorry the call ended abruptly. My internet just randomly dropped out!

Session 2 - Mindset Call

Friday 4th April 1pm

This session is not about willpower, but about wisdom. It’s natural to feel cravings, resistance, and discomfort during a cleanse. Mindset is often the missing ingredient in Ayurvedic healing - not just what we eat, but how we think and feel during the process.

Ayurveda sees cravings as messengers - sometimes of imbalances, sometimes of emotional needs.

• Vata: craves warmth and grounding (often turns to crunchy/salty snacks).

• Pitta: craves stimulation or control (coffee, spicy/sour foods).

• Kapha: craves comfort and sweetness (sweets, heavy meals).

Reflection Question: What is this craving asking me to feel or face?

Journal on a recent craving and what it might be pointing to underneath.

Reframe: “I’m not being deprived - I’m discovering what’s truly nourishing.”

Energy Shift Practices:

• Kapalabhati to shift sluggish energy (if not contraindicated).

• Shake it out - 3 mins of free movement/dance to liberate stuck energy.

•  Journaling prompt: What support can I call in this week - internally and externally?

• Cravings Tracker (log what you crave, when, and any emotional context)

• Support Toolkit: herbal teas, self-massage, oil pulling, mantra meditation, trashy TV or novel! 

• Link to Bhakti or devotional practice to deepen purpose and alignment.

Dosha Quiz https://www.bhaktirose.com.au/dosha-quiz 

Kapalabhati Instruction HERE

Session 3 - Completion Call

Sunday 6th April 4.30pm

🌿 Final Cleanse Notes: Gentle Transition & Everyday Detox

1. How to Ease Out of the Cleanse

Keep it simple:

• Continue light, warm meals like kitchari or soups for a few days.
• Slowly reintroduce other foods - notice how they feel in your body.
• Avoid processed, cold, or heavy meals at first.
• Sip herbal teas (like ginger, cumin, coriander, fennel) to support digestion.

2. Everyday Detox: Clearing Space in Life

Your body isn’t the only thing that holds ama (toxins or clutter). Let this cleanse ripple out into other parts of your life.

💻 Digital Cleanse

• Unsubscribe from emails that don’t serve you.

Turn off notifications and limit screen time, especially in the morning.

📱 Social Media

• Unfollow accounts that drain you or spark comparison.
• Keep your feed uplifting and aligned with your values.
• Consider a short break to reset your nervous system.

🏡 Home Cleanse

• Clear out one drawer, shelf, or space.
• Let go of things that no longer feel good to have around.

Make space for what feels peaceful and nourishing - cherish your altar.

3. Pratyahara: Inner Calm & Clear Senses

In yoga, pratyahara means turning your senses inward - away from overload and toward peace.

Ask yourself:

• What am I feeding my senses every day?
• Is it calming or overstimulating?
• Can I choose more sattvic (peaceful, balanced, uplifting) experiences?

Examples of sattvic choices:

• Nature walks
• Calming music or mantra
• Fresh flowers or a tidy space
• Reading instead of scrolling

Celebrate Yourself

You showed up. You listened. You honoured your body and spirit.
🌸 “May the clarity you've cultivated flow into every area of your life.”

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