A few small rituals for your day

Having a few rituals that you return to when you've had a hectic day or feel a bit disconnected from yourself can be a quiet way to ground yourself in the present moment. Over time, returning to the same practices can build a sense of familiarity, providing a small pathway to reconnect with yourself.

Here are a few of my favorite small rituals that I return to again and again.

 

Somatic showering

Take a moment to focus on the felt experience of bathing. 

Is there an opportunity to enjoy the physicality for a moment?

• How does the water temperature feel in comparison to your body temperature?
  
• Notice the smell of your favorite bath product. Does it remind you of anything?

Consider whether there's a way that you can be generous in how you tend to your physical body right now.

• Spend a thirty seconds rubbing your shoulders as the water flows over them.
• If you're preparing to start your day, how could you help give your body an energy boost in the shower? Perhaps some gentle smacks on your biceps? 
• If you're winding down, how can you help your body switch to resting? Would rubbing your calves feel soothing?

As you step out of the shower, take note of how you feel. Allow yourself a gentle transition into your next task.

 

Pet meditation

Find your pet and sit next to them. Take a moment to really look at them, noticing the small things that you love about them.

If your pet is open to it, spend a few minutes connecting with them by giving them affection in the ways they most enjoy. For me, that looks like gently scratching my cat's cheek and providing a few gentle pats on his haunches. Try to fully immerse yourself in the experience of loving your pet, if your mind drifts gently bring it back to the moment.

• How does their fur feel on your finger tips?
• Are they making any noises?
• What do they do with their eyes or tail?

Soak it all in. 

As you finish connecting, notice how you feel and whether your attunement to your animal friend has changed. 

 

Be outside

Find a spot outdoors where you can sit undisturbed for a few minutes. There's no need to find a spot with a spectacular view or perfect quiet. 

Notice what being outside, in this spot is like at this exact moment. Use your senses to notice.

• Can you hear any sounds? 
• Can you feel the sun or a breeze on your face?
• Are there any scents you can catch?
• Does the weather make you crave any specific tastes?
• Can you see any tiny shoots coming up from the ground or concrete?

When you go indoors notice how your body responds. Are you relieved to be cooled or warmed? Do your eyes take a moment to adjust to the different light?