∞ Vitality ritual: A quiet moment ∞

Slow down and take a moment for yourself. Put your phone away and silence all media channels. Isolate yourself from the usual noise as much as possible and find a quiet place, it doesn’t matter where it is. It can be in your home, in your back yard or in nature. The only thing that matters, is that you feel safe and comfortable.

Now, take some deep breaths and lower your gaze. You can close your eyes but if you find it difficult to sit with your eyes closed, you can look at the images I have prepared for you. Those images take you to beautiful Estonia where you can enjoy the authenticity of nature. Notice the different colours of nature and imagine yourself being there, experiencing everything with your alert senses.

Let your eyes rest on these peaceful images. Your thoughts are slowing down. Don’t think of anything particular, just rest, breathe slowly and be silent.

May this brief moment bring calmness to your soul.

Repeat quiet moments as many times as you need, they break the hectic and slow you down.

Enjoy…

∞ Vitality ritual: A Mindful forest walk ∞

Forest is like an alternative world with its own spirits encouraging us to expose and share our sorrow and painful thoughts. Trees in a forest create a very special, almost sacred atmosphere that helps us relax and clear our heads.

You may find it comfortable to sit quietly next to or under the trees and let time pass. Without even noticing you start feeling more joyful and at ease after some time.

Or you may prefer to walk around and look at the trees, noticing their trunks, bark, branches, their shapes and colours. Perhaps you want to touch them, say something or even talk to them. Movement helps to clear the mind, think things through and become more relaxed.

There is no “one for all” recipe for how you should behave in a forest. It all happens naturally once you arrive there.

BE there with all your attention. Forget about your phone or other people. Focus on the nature around you and take a closer look at everything that surrounds you… Notice trees, plants, bushes… birdsong and wind blowing… Be open to all the colours, smells and sounds – they all belong to the forest and are part of the experience.

Take a moment and be still. Close your eyes to activate your other senses.

Put your hand on the tree trunk.

Become aware of the beautiful moment here and now.

Be grateful.

∞ vitality ritual: lighting a candle ∞

Take a break from your daily hassle. Find a quiet room and shut the door. Make sure that all media channels are switched off. Mute your phone and put it away.

Now, prepare for a short vitality ritual.

Switch off the lights in the room and take a seat. Light a candle and let it be standing in the holder on the table in front of you.

Sit quietly on your comfortable chair and let your gaze rest on the humble flame. Be fully present. Observe the light, notice its shape and shadow it leaves on the wall and table…

Take some deep breaths. Inhaling through your nose, notice the air entering your body through the nostrils, then reaching your lungs and then your belly. You can put your hand on your belly to feel it moving. Hold your breath for a short moment, and exhale then slowly through your mouth. Inhaling, holding and exhaling…

Now, bring your attention to your face and notice any tensions there. Breathing slowly, try to relax all the muscles you can feel. Start with the forehead, eyebrows, then lips and chin. Notice how your face becomes heavy.

Continue breathing with the same slow rhythm. Inhaling through your nose, holding your breath, and then exhaling slowly through your mouth. Keep your face relaxed and heavy.

Don’t follow your thoughts that are constantly appearing and disappearing in your head. Let them dance their ecstatic dance there. Let them enjoy themselves. After a while, you notice that they are not distracting you anymore. Keep your attention on your breath and your eyes on the light. Accept everything in the room and in yourself. Become one with everything.

Now notice the parts of your body that are in contact with the chair. Try to relax the muscles while still breathing deeply and slowly. Inhale, hold and exhale…

You start feeling the weight of your body and it becomes heavier and heavier…Your feet are heavy, your legs are heavy, your back and shoulders are heavy. Your hands are heavy, and your chest, neck and head. Imagine yourself sinking deep into the chair…You feel warm and sleepy. Now, close your eyes, be still and breathe.

Notice the deep calm that reaches your entire body, restores the balance and brings back the energy …

Take a couple of deep breaths, open your eyes and start moving slowly. You can now stand up and return to your daily activities.

Repeat the ritual as many times as you need.

∞ vitality ritual: tidying up your room ∞

Your living environment reflects greatly what is happening inside of you. A messy home often means messy thoughts and emotions. It also means stress and mental fatigue.

Take time alone to clean up your room. Don’t do it when you are in a hurry. Plan the ritual and make sure that you can concentrate fully. Put your phone away, nothing happens when you don’t look at it every minute.

You can listen to music that has a calming effect on you while you tidy up or you can work in silence. Do the cleaning in steps, don’t try to achieve everything at once. Pay attention to every move you make, notice the difference.

Open the window and let the fresh air enter the room. Do dusting. Notice the things that are there in the room and find a place for each object. Try to create more space that allows you to move freely.

Wash the floor and take out the garbage.

Close the window and light a candle after you finish the work. Sit down, take some deep breaths and relax. Look around - you have done a great job! Notice the inner calmness that has entered your soul. There is more space there now.

Be still in the moment. Be grateful.

Repeat the ritual regularly, especially when feeling overwhelmed or stressed.

∞ vitality ritual: a rose meditation ∞

Flowers are symbols of beauty and life itself. We like to surround ourselves and communicate with flowers to feel spiritually connected. Flower meditation is a powerful method to slow down, become mindful and balance the body, mind and soul. First, make a present for yourself by bringing home a beautiful fragrant flower that you like. You can also use a flower that grows in your garden for meditation. Choose a flower that speaks to you and resonates with you. You can use different flowers for this mediation, depending on the season.

For this example, I have chosen a rose that bloomed in my garden a couple of years ago. It was my favourite. I was amazed by her beautiful colour and sweet fragrance that I still remember so vividly. I found the colour so warm and welcoming. It felt almost like the rose was inviting me to step closer and start a conversation. I followed the invitation, and I spent some time with her every morning as long as she lived. There was a special connection between us that I still remember and cherish.

Find a quiet place to sit and meditate. Keep the rose at your eye level in front of you. Sit comfortably and feel the contact with the ground. Keep the crown of your head up. Relax your body by taking some deep breaths. While breathing, become aware of the air moving slowly in and out of your body.

Now, let your eyes rest on the beautiful rose in front of you. Gaze at it with a light smile while noticing the colour of the flower and the different shades of it. Take a look at the shape of the petals. Breathe in the fragrance of the rose, fill your body with it and feel the vital energy of this beautiful flower in you.

Keep your eyesight on the rose as long as you can without blinking. Relax your facial muscles. Stay in the moment and gaze at the flower in silence. Memorise the bloom entirely and once you close your eyes, try to visualise the rose in your mind as realistically as possible. How tall was the flower? What colour were the leaves? Did it have thorns? Was the bloom already opened or partly closed? What colours were the petals? Do you remember its scent? Have you smelled it before, and if yes, then where?

Now, open your eyes again and look at the rose as if you see it for the first time. Did you remember every detail of it? 

Now let the sweet aroma of the beautiful rose stay in you. Imagine yourself breathing together with the rose.

Gaze at this beauty in pure admiration. Thank the rose and be grateful for this experience.

Repeat the mediation as often as you want. You may feel intimately connected to flowers now and have more respect and love towards nature.