Morning and Evening Rituals

Do you ever notice how easy it is to get swept up in the busyness of the day? You wake up immediately thinking about the endless number of tasks on your to-do list and go to bed feeling exhausted but nowhere near getting everything accomplished? This sense of overwhelm can really take hold and negatively impact our mood, relationships with others, and general outlook on life. 

One way to feel less overwhelmed and swept up by the tasks of your day is by establishing morning and evening rituals. (If the word ritual is off-putting to you, consider these as routines or intentional actions.) Rituals are simple things you can do at the start and end of each day as a way to bring mindfulness and intention to your daily experience. 

Consider starting and ending your day with gratitude. When you wake up, think about or write down in a journal three things you are grateful for. In the evening, do the same and think or write about three things that brought you a sense of gratitude throughout the day.

Many people rely on a warm beverage to get the morning started. Whether this is coffee, tea, or hot water with lemon, make a practice of mindfully enjoying your drink. Sit down at the table and observe the warm mug in your palms. Smell the aroma as you take a sip. How does it feel as you swallow? Try to focus on just the present moment and bring your attention back if you notice your mind thinking about worries or tasks of the day. 

Most of us would not have productive days if we didn’t spend some time thinking about our priorities and goals. At the start of your day, write down one or two measurable, realistic goals. As you achieve them during the day, you will likely experience a sense of pride and accomplishment. 

One of the most important aspects of the evening is our bedtime routines. There is so much research that highlights the benefits of turning off screens an hour before sleep, and in general, you want to give your body and mind time to wind down at the end of the day. Think about any evening rituals you’d like to incorporate--maybe a mug of herbal tea, reading from a book, reconnecting with your family, or a mindfulness activity like gentle yoga, coloring or journaling. By having an evening ritual, you can set yourself up for a good night’s sleep and a meaningful next day. 

References

Ross, G. (2019). 7 Morning Rituals to Empower Your Day and Change Your Life. Retrieved from https://www.lifehack.org/articles/lifestyle/7-morning-rituals-empower-your-day-change-your-life.html

Scudamore, B. (2017). 6 Morning Rituals That Will Make You Productive All Day. Retrieved from https://www.forbes.com/sites/brianscudamore/2017/04/19/6-morning-rituals-that-will-make-you-productive-all-day/#6940efab1fab

Healing Sage

Sage has been used by healers of various cultures for millenia. The dried herb can be burned as a way to purify the air, it is used in opening/closing ceremonies and cleansing rituals, and many believe that sage brings about peace and protection. 

Burning dried sage is a form of smoke cleansing, and this process has been shown to change the molecular makeup of the air and overall energy in a space. This change happens as the smoke attaches itself to negative energy and as it dissipates, the negative energy dissipates as well. Studies show that burning herbs, like sage, can even reduce bacteria in the air. Practicing smoke cleansing not only smells great, but can positively impact your mood, since smoke increases the oxygen supply in the brain. More oxygen in the brain = muscle relaxation = happier self. 

When doing a smoke cleansing, set a positive intention for the practice. Bring positive energy to the space or person you are going to cleanse, and allow the smoke to take away any negative energy. (Be aware of hot embers that may fall, and have a small bowl in your other hand under the bundle to catch these, if needed.)

We recently picked sage from our healing garden and have bundled them up as small gifts for you. Next time you have an appointment at MindBody Wellness, feel free to take a sage bundle for your use. 

References

Garza, M. Make Your Own DIY Floral Sage Bundle to Cleanse Your Space. Retrieved from https://www.yogiapproved.com/life-2/diy-smudge-sage/

Limao, J. (2017). Homemade Sage Bundle + Smudging. Retrieved from https://pleaseconsider.com/homemade-sage-bundle-smudging/

Be Grateful to Everyone

You may already be familiar with Pema Chodron’s work. Her writing and teachings have inspired many to live a more grounded and spiritually-aware existence. Pema Chodron has written many influential books, including When Things Fall Apart, The Wisdom of No Escape, and Living Beautifully, to name a few. 

One of her excerpts from Start Where You Are is titled: Be Grateful to Everyone. This slogan teaches us that when we reject or dislike other people, we are actually rejecting or disliking pieces of ourselves. If we are able to be grateful to everyone, in turn, we are able to be grateful to ourselves. 

Pema writes, “If we were to make a list of people we don’t like--people we find obnoxious, threatening, or worthy of contempt--we would find out a lot about those aspects of ourselves that we can’t face. If we were to come up with one word about each of the troublemakers in our lives, we would find ourselves with a list of descriptions of our own rejected qualities, which we project onto the outside world” (p. 56). 

Another way of understanding this idea is: “...other people trigger the karma that we haven’t worked out. They mirror us and give us the chance to befriend all of that ancient stuff that we carry around like a backpack full of granite boulders” (p. 56). 

Sitting with the reality that we all have unfinished business and baggage we carry around is tough. Reflect on how this happens for you, without attaching any guilt or shame. Once you become aware, you can begin to change habits and patterns. Start by taking a curious stance and when you notice yourself becoming annoyed with someone, ask yourself, “what piece of this other person is actually a reflection of what needs attention in me?” Be patient and kind to yourself as you dig down to the issues coming up in yourself. Through this practice, you can start to embody the idea of being grateful to everyone. 

References
Chodron, P. (1994). The Pema Chodron Collection. “Be Grateful to Everyone.” One Spirit:

Shambhala Publications, Inc.