Every evening before bed, I take ten minutes for myself. I warm a small vessel of sesame oil in hot water, sit on my bathroom stool, and begin with the soles of my feet. The movements are slow, circular, intentional. It is not a luxury — it is part of my practice. And it has profoundly changed my relationship with my own body.
Abhyanga — the Sanskrit word means roughly "to anoint with love" — is one of the most important daily practices in Ayurveda. The Charaka Samhita, one of the oldest medical texts in human history, states: Abhyangam achareth nityam — Abhyanga should be practiced daily. Not weekly. Daily. That says a great deal about the significance ascribed to this ritual.
Why sesame oil? Tila Taila — its Ayurvedic name — is considered the oil of oils. It carries a warming, grounding quality that particularly pacifies Vata: the dosha responsible for restlessness, dryness, sleep disturbances, and an overactive nervous system. When clients come to me in Cologne describing a scattered mind, poor sleep, and constant chilliness, sesame oil is my first thought. The oil penetrates deeply into the skin, nourishes the tissues, and sends the body a clear signal: you are safe. You can let go.
I always explain to my clients that in Ayurveda, the skin is not merely a protective organ — it is a sense organ that communicates directly with the nervous system. When you touch yourself slowly, warmly, with oil, the skin sends signals deep into the tissues: relaxation is possible. This explains why so many people say after an Abhyanga treatment that they feel as though they have found themselves again. It is no exaggeration.
Step by Step: How to Practice Abhyanga
Begin by warming three to four tablespoons of sesame oil in a small glass — either in a water bath or by placing the glass in hot water for a few minutes. The oil should be warm, not hot. Sit on an old towel or bath mat and begin with the soles of your feet. Circular movements on joints, long strokes on limbs — always moving toward the heart.
Take particular care with the abdomen: clockwise circular movements that support the natural direction of the intestines. The back, as far as you can reach. The scalp — five minutes of daily head massage is considered in Ayurveda one of the most effective remedies for sleep problems and overstimulation. Allow the oil to absorb for at least ten, preferably twenty minutes before showering. The warm water opens the pores and carries the oil even deeper into the tissue.
What I observe in my clients again and again: the first few times may feel strange, touching yourself this consciously. Our culture has not taught us to care for ourselves — truly care, with stillness and attention. But after a week of daily practice, almost everyone reports sleeping better, skin feeling softer, and a noticeably lower stress baseline. One of my clients, an architect who could barely switch off, told me after two weeks of Abhyanga: he was sleeping through the night. Seven hours. For the first time in years.
For Pitta constitutions — those who heat up quickly, whose skin tends toward inflammation, and whose mind toward excessive sharpness — I recommend coconut or sunflower oil. These cool more strongly and harmonize better with Pitta nature. Kapha types benefit from a more vigorous massage with lighter pressure and warming mustard oil. Every body is different — that is the heart of Ayurveda: no one-size-fits-all solution, only the right solution for you.
The professional Abhyanga massage I offer at my practice in Cologne goes deeper than home self-massage. With two hands, warm medicinal herbal oil, and a rhythm calibrated to your dosha, this treatment can release tensions that have built up over years. Some clients come monthly, some seasonally — depending on what the body needs right now. If you are curious what Abhyanga can do for you, I warmly invite you to get in touch. Sometimes a single treatment is the beginning of something that resonates for a long time.