Your experience with a phobia of the dark, deeply rooted in anxiety and panic responses, is significant, and I commend you for seeking holistic methods through Ayurveda. Understanding that this fear may stem from a Vata imbalance, which typically manifests in anxiety, restlessness, and fear, we can approach your situation with tailored Ayurvedic recommendations. First, it's essential to work on grounding and calming your nervous system. Begin incorporating a daily practice of Tranquility Yoga. Focus on asanas that promote grounding, like Balasana (Child’s Pose), Viparita Karani (Legs-Up-the-Wall Pose), and Shavasana (Corpse Pose) to help calm your mind and body. Aim for a session of these postures for around 15-20 minutes each evening before bed. Including deep, calming breathing techniques can be beneficial. Practice Nadi Shodhana (alternate nostril breathing) for about 5-10 minutes daily. This technique is known to balance the mind and induce a sense of calm, which can help ease your fear of darkness over time. Incorporate calming herbs into your daily regimen. Ashwagandha and Brahmi are excellent choices; they help reduce anxiety and promote mental clarity. You can take ashwagandha as a powder mixed with warm milk or water in the evening, which is gentle and calming. For Brahmi, consider having it as a tea during the day. Furthermore, integrating aromatic therapies can also be supportive. Try diffusing essential oils like lavender or vetiver in your bedroom at night; they possess calming effects that can help soothe your mind when you feel anxious about darkness. Finally, visualization techniques during meditation can be potent. Before bed, visualize a serene, well-lit place where you feel completely at ease. This mental image could gradually shift your perception of darkness away from fear and towards safety. Consistency with these practices will be key. Make sure to create a nurturing and stable bedtime routine to foster a sense of security as you transition to sleep. Consider introducing a gentle herbal tea before bed, like chamomile or tulsi, to promote relaxation. If, over time, you find these practices significantly beneficial or if you ever feel overwhelmed, consult an Ayurveda practitioner who can provide a more customized plan grounded in your individual constitution and mental health history. Remember to be patient and compassionate with yourself as you navigate this journey.