Rituals

This list of rituals is meant to guide and inspire you, not add pressure. Life will always have busy days, and it’s perfectly normal if you don’t get to every single practice. What matters most is consistency over time, not perfection in the moment.

Start slow. Choose one ritual that feels approachable and weave it into your daily routine. Once it becomes comfortable and natural, add another. This way, the changes feel sustainable rather than overwhelming.

Remember, this is a lifelong journey, not a race. Even the smallest steps (whether it’s a mindful breath, a glass of water, or a few minutes of movement) create meaningful shifts in your body and mind. Over time, those little choices add up, gently moving you toward balance and well-being.

1. Upon waking, take a few moments for morning mindfulness.

   ~ Don't pick up your phone for the first 30-60 mins of the day if you can help it.

   ~ Take a few slow deep breaths to allow your body and mind to wake up and become energized.

   ~ This is a great time to meditate and think of the day ahead.

   ~ Create a tone for your day in these moments.

2. Drink at least 8 oz of room temperature or warm water.

   ~ This will kickstart your digestion, rehydrate your body after sleep, and support detoxification in addition to other amazing benefits.

   ~ Tip: Place water at your bedside at night to ensure you don't forget this important step.

3. Brush your teeth and scrape your tongue.

   ~ Tongue scraping helps clear bacteria, food debris, and dead cells that accumulate while you sleep.

   ~ Brushing removes plaque and freshens the mouth, preventing decay.

4. Eat something small because movement is next.

   ~ This will fuel your energy levels.

   ~ It will stabilize your blood sugar.

   ~ Can support muscle function.

   ~ Light protein and carbs are what you should try to get in.

   ~ Some examples: Banana with a spoonful of nut butter or Greek yogurt with berries

5. Exercise or yoga.

   ~ Should include strength training, cardio, or yoga. It can vary each day.

   ~ Doing this in the morning increases circulation and oxygen flow.

   ~ Helps with mood enhancement.

   ~ Can reduce anxiety.

   ~ Helps your body to tone over time and lose any excess weight. (This should include a healthy, balanced diet.)

6. Practice gratitude.

   ~ Write down 3 things that you're grateful for each day.

   ~ Reflect on moments that brought you peace, joy, or growth.

7. Be intentional with what you feed your mind and your body each day.

   ~ Avoid mindless scrolling. Instead, choose uplifting books or podcasts for example.

   ~ Have mindful conversations.

   ~ Practice breathwork throughout your day.

   ~ Eat nourishing meals.

   ~ Hydrate your body.

   ~ Move with purpose.

   ~ Rest when you can.

8. Evening wind down.

   ~ Here you want to prepare your body for rest.

   ~ Try to avoid any screen time at least an hour prior to bed if you can help it.

   ~ Drink herbal tea

   ~ Have a calming atmosphere through low lights and quiet voices.

   ~ Do gentle stretches (gentle yoga).

   ~ Reflect on the day and meditate.