#75: Rituals (Free)

A BRIEF MEDITATION

Consider this Zen garden in Tokyo, Japan, a sacred space where intentionality and stillness converge. The meticulous placement of each stone. The rhythmic raking of the fine gravel.

Rituals are a way to design just as much mindfulness and harmony into our daily lives. They provide us with a refuge to cultivate inner peace, a place where our routine becomes a work of art that speaks to the eyes, ears, and soul.

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QUOTE OF THE WEEK

Ritual might seem like a glorified way to say "habit."

Not so. Here's how they’re different:

A habit is preceded by an automatic urge to do something, like a trigger or a cue. Habits can be so ingrained in our routine that we have little awareness of them.

A ritual is performed with a higher level of energy and consciousness. The deliberate effort at the outset allows us to fully immerse in the activity.

While a habit might be scrolling social media before bed, a ritual could be consciously jotting down three things we're grateful for.

Grabbing an afternoon snack from the nearby vending machine is likely a habit. Stepping away from a screen to engage in deep breathing exercises can be a ritual.

With rituals, there's the core component of intentionality. What follows is a oneness with the present moment.

Your energy blossoms into something greater when your whole self shows up for it.

QUOTES TO CENTER YOU

• "It is your habits that shape your life, but it is your rituals that shape your destiny." - Tony Robbins

• "I think of my peace, my serenity, my calm as a reward system. The more I am disciplined about my rituals, the greater my sense of peace." - Oprah Winfrey

• "It is not enough to be busy; so are the ants. The question is: What are we busy about?" - Henry David Thoreau

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USING RITUALS TO REGULATE EMOTIONS

Rituals can be powerful tools in helping you regulate your emotions.

First, identify the emotional challenge. Is it anxiety? Busyness? Or maybe you'd like to let go of something that's no longer helpful?

If you tend to feel anxious in the mornings, create a grounding ritual that will calm you. That could be brewing tea or preparing your coffee a certain way.

If you’d like to let go of something like a limiting belief or a maladaptive habit, you could have a “letting go” ceremony, a ritual where you write the belief or habit on a piece of paper and (safely) set it on fire.

No matter what you decide on, here's what elevates a set of actions into a ritual:

Get as specific as possible with the steps.

Plan each step ahead of time. If you're doing a burning ceremony, what candle will you use? Will you express the limiting belief out loud? Decide on the exact words you'll say.

The more mindful and prescriptive we are about "how" an action will be done, the more concentrated our focus becomes. More focus will lead to an expanded sense of presence and fulfillment.

Go through each action more slowly than is typical.

Going slower will enhance your experience, allowing for the actions to capture more of your attention than if you were doing it on "autopilot."

Slow it down by pausing or taking deep breaths between each step.

If you're engaging in a "letting go" ritual, for example, savor the sensory experience of the ritual. Focus on the warmth of the candle, the crackling of the burning paper, and the scent of the extinguished flame.

MOMENTUM TIP OF THE WEEK

A “deep work” ritual can be transformative.

It can help clear your mind, narrow your focus, and sustain your energy throughout the day.

Your Momentum Dashboard is a calm and inspiring space that helps you unlock focus mode and stay there. Try this out:

1. Vacuum your tabs with Tab Stash.

2. Drown out distractions with a soothing Soundscape.

3. Use the Pomodoro timer to focus on one thing at a time. Follow it up with a mindful break. (We all have different focus "rhythms." Customize your Pomodoro to fit your flow.)

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