Written by: Safrianna Lughna, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
In the first article in this series, What Defines a Ritual? I provided an overview of some of the main types of rituals such as spiritual, healing, self-empowerment, and daily rituals. I also defined rituals as symbolic actions that carry deep meaning for individuals or communities.
These actions are taken intentionally, are self-empowering, use our state of present awareness, and often double as self-care acts. So, now… Why would you want to do rituals? In my years as a trauma therapist and spiritual guide, I have found that performing daily and seasonal rituals holds the transformative power needed to usher in new chapters of expansion in our lives. By engaging in these intentional practices consistently, we cultivate a deep sense of mindfulness, self-awareness, and purpose. Rituals are an integral part of the human experience with the capacity to transcend cultural and religious boundaries. They offer a unique pathway to personal and spiritual growth by helping us establish a sense of purpose, intention, and balance in our lives.
How self-care & daily ritual can change you
There are many things we do daily that when paired with intention become an effective way to create mindfulness, self-awareness, and cultivate curiosity about life at large. By infusing simple self-care rituals with personal meaning, we tap into their transformative potential. A simple daily habit, such as mindful breathing or gratitude journaling, can become a source of inner strength and grounding, regardless of your background. Daily rituals anchor our days, setting a positive tone and fostering resilience to face challenges. They also offer us regular opportunities to be mindful in the moment of what we are doing. Over time, adding mindfulness to our routines has the capacity to repair cell damage in the body and improve the quality of our brains. Don’t just take my word for it. Numerous studies have now shown that being more mindful has a massive impact on our overall health and well-being. And, the best news is, we can be mindful with literally anything: mindful walking, mindful eating, mindfulness meditation, mindful gazing, mindful (insert your favorite activity here).
Daily rituals for personal growth
Personal growth is a lifelong journey of self-discovery and improvement. Rituals play an instrumental role in this process by fostering self-awareness and promoting positive habits. But most importantly, daily self-care acts bring us into relationship with our Selves, which is ultimately how we create lasting health and wellness. When we are able to put ourselves first with intentionality and awareness, it has a ripple effect on other aspects of our lives, such as how present we can be in relationships and our careers.
Every day we have two built-in opportunities to use self-care rituals and meet consciously with ourselves: upon waking up and before we go to bed! Morning rituals set the tone for the day ahead, helping us start our mornings with intention and focus. Meditative practices, journaling, or even a short walk in nature can be incorporated into morning rituals, enabling us to ground and approach the day with a clear and positive mindset. As you consider ideas for your own morning rituals consider the following:
How do you like to start your day? What are some of the first things you want to see, feel, hear, taste, touch, think, and feel in the morning? What do you tend to do on mornings when you feel most positively alive, centered in yourself, and ready for your day? Here are some basic examples of Morning Rituals:
Gratitude Journaling: Begin your day by writing down three things you are grateful for. This practice cultivates a positive mindset and sets a tone of appreciation for the day ahead.
Mindful Breathing: Start with a few minutes of deep breathing or a short meditation session. Focus on your breath, allowing yourself to be present and centered as you prepare for the day.
Morning Walk or Stretching: Take a brief walk outside or engage in gentle stretching exercises to awaken your body and mind. Connecting with nature, even for a few minutes, can boost your mood and energy levels.
Affirmations: Create personal affirmations that align with your goals and values. Recite them aloud or silently as a way to reinforce positive beliefs and intentions.
Mindful Tea or Coffee Time: If you enjoy a warm beverage in the morning, use this time as a mindful ritual. Savor each sip, focusing on the taste and sensations, and use the moment to set positive intentions for the day ahead.
Evening rituals, on the other hand, create a sense of closure for the day. Engaging in calming activities like reading, gentle stretching, or meditation can aid in winding down, allowing individuals to process their experiences and find gratitude amidst the challenges. Regular evening rituals can lead to improved sleep and a better overall sense of well-being. Ask yourself these questions as you consider what might work for you for a wind-down or pre-bedtime routine:
What helps you feel relaxed, centered, and clear after a long day?
What are your optimal conditions for sleep and how can you create those each night before bed? How do you want to remember, celebrate, and/or release your day before you sleep?
These actions are taken intentionally, are self-empowering, use our state of present awareness, and often double as self-care acts. So, now… Why would you want to do rituals? In my years as a trauma therapist and spiritual guide, I have found that performing daily and seasonal rituals holds the transformative power needed to usher in new chapters of expansion in our lives. By engaging in these intentional practices consistently, we cultivate a deep sense of mindfulness, self-awareness, and purpose. Rituals are an integral part of the human experience with the capacity to transcend cultural and religious boundaries. They offer a unique pathway to personal and spiritual growth by helping us establish a sense of purpose, intention, and balance in our lives.
How self-care & daily ritual can change you
There are many things we do daily that when paired with intention become an effective way to create mindfulness, self-awareness, and cultivate curiosity about life at large. By infusing simple self-care rituals with personal meaning, we tap into their transformative potential. A simple daily habit, such as mindful breathing or gratitude journaling, can become a source of inner strength and grounding, regardless of your background. Daily rituals anchor our days, setting a positive tone and fostering resilience to face challenges. They also offer us regular opportunities to be mindful in the moment of what we are doing. Over time, adding mindfulness to our routines has the capacity to repair cell damage in the body and improve the quality of our brains. Don’t just take my word for it. Numerous studies have now shown that being more mindful has a massive impact on our overall health and well-being. And, the best news is, we can be mindful with literally anything: mindful walking, mindful eating, mindfulness meditation, mindful gazing, mindful (insert your favorite activity here).
Daily rituals for personal growth
Personal growth is a lifelong journey of self-discovery and improvement. Rituals play an instrumental role in this process by fostering self-awareness and promoting positive habits. But most importantly, daily self-care acts bring us into relationship with our Selves, which is ultimately how we create lasting health and wellness. When we are able to put ourselves first with intentionality and awareness, it has a ripple effect on other aspects of our lives, such as how present we can be in relationships and our careers.
Every day we have two built-in opportunities to use self-care rituals and meet consciously with ourselves: upon waking up and before we go to bed! Morning rituals set the tone for the day ahead, helping us start our mornings with intention and focus. Meditative practices, journaling, or even a short walk in nature can be incorporated into morning rituals, enabling us to ground and approach the day with a clear and positive mindset. As you consider ideas for your own morning rituals consider the following:
How do you like to start your day? What are some of the first things you want to see, feel, hear, taste, touch, think, and feel in the morning? What do you tend to do on mornings when you feel most positively alive, centered in yourself, and ready for your day? Here are some basic examples of Morning Rituals:
Gratitude Journaling: Begin your day by writing down three things you are grateful for. This practice cultivates a positive mindset and sets a tone of appreciation for the day ahead.
Mindful Breathing: Start with a few minutes of deep breathing or a short meditation session. Focus on your breath, allowing yourself to be present and centered as you prepare for the day.
Morning Walk or Stretching: Take a brief walk outside or engage in gentle stretching exercises to awaken your body and mind. Connecting with nature, even for a few minutes, can boost your mood and energy levels.
Affirmations: Create personal affirmations that align with your goals and values. Recite them aloud or silently as a way to reinforce positive beliefs and intentions.
Mindful Tea or Coffee Time: If you enjoy a warm beverage in the morning, use this time as a mindful ritual. Savor each sip, focusing on the taste and sensations, and use the moment to set positive intentions for the day ahead.
Evening rituals, on the other hand, create a sense of closure for the day. Engaging in calming activities like reading, gentle stretching, or meditation can aid in winding down, allowing individuals to process their experiences and find gratitude amidst the challenges. Regular evening rituals can lead to improved sleep and a better overall sense of well-being. Ask yourself these questions as you consider what might work for you for a wind-down or pre-bedtime routine:
What helps you feel relaxed, centered, and clear after a long day?
What are your optimal conditions for sleep and how can you create those each night before bed? How do you want to remember, celebrate, and/or release your day before you sleep?
Here are some examples of Evening Rituals:
Reflection Journal: Set aside a few minutes before bedtime to journal about your day. Reflect on your experiences, emotions, and challenges, as well as moments of gratitude and joy.
Screen-Free Wind Down: Establish a screen-free zone in the hour leading up to bedtime. Instead, engage in calming activities such as reading a book, listening to soft music, or enjoying a warm bath.
Body Scan Meditation: Practice a body scan meditation to release tension and stress from your body. Start from your toes and gradually work your way up, focusing on each body part and relaxing any areas of tightness.
Gratitude Ritual: End your day with a sense of gratitude. Before falling asleep, think of three things that went well during the day and express gratitude for them.
Soothing Bedtime Tea: Brew a cup of caffeine-free herbal tea, like chamomile or lavender, to sip on an hour or two before bedtime. The warm beverage can help relax your body and signal the transition to sleep.
Remember, the key to the effectiveness of any ritual lies in consistency and the personal fit for you. These are simply ideas so I invite you to fully explore morning and evening rituals that resonate with you the most and try to incorporate them into your daily routine. Or, if morning and evening time don’t work for you, when would? Get to know yourself! Treat yourself with kindness and love! Over time, these self-care rituals can significantly impact your well-being, self-awareness, and overall quality of life. What ritual will you incorporate into your routine first? If you personally struggle with consistency, that’s okay! Many of us do, especially if our positive self-care habits were not reinforced by caregivers as we were growing up. Finding uplifting accountability communities or people to help cheer you on can be a game changer! You’re invited to join the Living LUNA community, a place where you can show up as your authentic self as you move forward on your journey of growth and self-empowerment. We’d love to meet you! Rituals make meaning of the larger tides of changing seasons and circumstances we experience. In the next article in this three-part series, I’ll explore how you can pair ritual with the changing of the seasons and the moon for a truly empowered spiritual experience!
Until then, to your continued growth and expansion!
Safrianna Lughna, Executive Contributor Brainz Magazine
Guided by radical acceptance, Safrianna (LCPC, MS) cheers on the "weird" and "woo" of the world. A multi-passionate student of life, Safrianna uses her skills as a therapist, educator, and spiritual teacher to provide individuals and businesses what they need to step into health and awareness on a multidimensional level.
Safrianna led the creation of Living LUNA, a podcast, community, and movement centered on authenticity and self-empowerment. The Living LUNA community is a space where often-Othered people of the world are invited to co-create an uplifting, upleveling atmosphere.
Safrianna leads a life off the well-worn societal path. When taking time for self-care, she enjoys writing poetry and science fiction, playing thought-provoking video games, and spending time with her family of cats and partners.
