7 Quick Rituals to Ground & Uplift You
A couple of weeks ago I had an insight around shifting from surviving to thriving during one of my morning journaling sessions. I realized that since our (possible) coronavirus episode and the challenging time we went through, I haven’t completely turned off survival mode. I was still in that energy of juggling a million things together, trying to get everything done. I often talk with clients about the importance of allowing recovery time after meeting a deadline. The idea is to take time off to recharge and renew what was depleted. It could be a few hours, a whole day or even more. Although intellectually I gave myself some time for myself, I was still holding onto a lot of ‘rushing energy’. Here’s the thing – sometimes taking time off isn’t enough to turn off the switch button. And what you really need is a moment of awareness (aha-moment) to make the shift. From rushing to being. From surviving to thriving. I found my moment of awareness, of connecting to my inner wisdom, while I was journaling. Sometimes it happens while I’m doing my yoga practice, meditating, going for a walk, cooking or even cleaning. The secret? Creating space in our day to connect with ourselves. It doesn’t have to be long. It has to be intentional. So today I want to share with you 2-minuteish (or under) rituals that you can sprinkle throughout your day. To uplift you , ground you, nourish you and keep you connected.
Here they are –
A short & sweet morning journaling exercise
Write down: Today I will let go of: Today I am grateful for: Today I will focus on:
Make yourself a nourishing cacao elixir
Ingredients: 1 cup boiled water A splash of coconut milk or any other milk (optional) 1 tbsp raw caco powder 1 tsp chia seeds 1/2 tsp cinnamon Pinch sea salt 1 tsp coconut oil 1 tsp maca powder (optional) 1/2 tsp vanilla powder (optional) 1 date or 1 tsp honey / maple syrup (optional) Directions: Place all the ingredients in the blender, blend for 20 seconds. Enjoy!
Cover Your Crown
When you are overwhelmed, place one hand over the crown your head. That’s it. If it helps, close your eyes to avoid distractions (do it for about 30 seconds to 1 minute).
Feel Your Feet
Sitting or standing, place all of your awareness on the bottom of your feet. Pay attention to any sensations (do it for about 30 seconds to 1 minute).
Follow Your Breath
Close your eyes and as you inhale, trace the air as it enters your nose and goes into your lungs. On the exhale, follow the air leaving your lungs and exiting your nose or mouth. This grounding technique gets more effective with practice. The key is to observe the breath instead of forcing it with your mind (1 minute to 10 minutes).
5-4-3-2-1 Grounding Exercise
Name 5 things you see in the room Name 4 things you can feel (“my feet on the floor” or “the air in my nose”) Name 3 things you hear right now (“traffic outside”) Name 2 things you can smell right now (or 2 smells you like) Name 1 good thing about yourself This technique really helps to reorient in the here-and-now and to bring you back to the present moment.
An uplifting Affirmation Mediation
You can listen to it any time and anywhere. You can sit in a mediation position or listen to it when you drive, walk, etc. You can listen to this meditation here. (it's 3 minutes!) Lots of love, Naama Ps. last week I posted on social media about Fear of Going Back to Normal. A lot of people resonated with this post and found the journaling prompts helpful, so just wanted to link it here in case you missed it!