Salud: Mindful Ritual
Welcome to Week 3 of Salud: Mindful.
To recap, last week the goal was to add mindfulness meditation into your daily routine while continuing to practice mindful breathing. Take this moment to pause and notice any shifts you have experienced thus far, no matter how subtle… Remember, meditation isn’t about becoming a different person, a new person, or even a better person. Meditation is a lifelong practice of awareness.
For our third and final week of this program, we turn our focus to mindful ritual. The exercises this week will be different for each individual, as it involves altering the ways in which we structure our day. Aside from continuing to use mindful breathing and meditation, there will be less “formal” and more “informal” practice this week. The idea is to weave mindfulness effortlessly into our day.
Download the 3-week Mindfulness program in PDF to view on the go.
Why mindful ritual?
Have you ever taken the time to truly acknowledge how the structure of your day impacts your health and the life you are living? Nearly every task we perform in a day, whether it’s brushing our teeth, eating lunch, talking with friends or exercising, can be done more mindfully. Unfortunately, nearly every task can also be done on autopilot. When we are mindful of our actions, we pay more attention to what we are doing. It’s the opposite of going through the motions, instead it is about tuning in to the senses.
Life interrupts our normal routine in many ways, such as long nights down the rabbit hole. There are likely to be more things to do, places to be, disturbances in sleep, changes in what we eat and drink, etc. While many of these things are what we enjoy about this time of year, the lack of structure can leave us feeling stressed out and worn down. These are the times when having daily rituals are most important, to allow us the steadiness we need to remain present.
Routine vs. Ritual
A routine is merely a series of regularly followed actions that could be repeated daily, weekly, monthly, etc. and are often done on autopilot. A ritual is similarly a repeated behavior but differs in that it is filled with deeper meaning beyond just a sequence of actions. The difference is intention. Rather than something you “have” to do, a ritual is something you “choose” to do. Routines are meant to keep us grounded, whereas rituals help us shift our attention to where it is most needed. Both play important roles in our wellbeing.
Rituals are deeply personal. The action itself doesn’t matter as much as what it symbolizes to you. There are many benefits to having daily rituals, such as a sense of nourishment, spiritual connection, a sense of purpose, or simply pure enjoyment. When establishing a ritual, first take the time to map out your average day. Notice the overall routine that provides your life with certain structure. Then ask yourself if any of these actions hold deeper meaning than just structure. We will call those actions rituals.
Once you have recognized any present rituals, decide if you’d like to focus on refining any one of those or if you would like to create a new ritual for yourself. Hint - it can be anything that brings you happiness, as long as it is sustainable. Some examples are given below.
Your Daily Task
Start with routine tasks you are already doing on autopilot each day and decide you are going to experience these from the mindfulness lens – with wonder. This exercise asks us to notice the subtleties within these mundane tasks that are typically unnoticed. Think of babies who are experiencing something for the first time; like trying a new food, taking their first steps, or digging in the dirt to find earthworms live there. They are fully experiencing the moment. That is mindfulness! A few examples:
Mundane Tasks: brushing your teeth, preparing food, eating, washing dishes, exercising, bathing, driving, cleaning, raking leaves, etc.
In addition, commit to a daily ritual around self-care. Choose something easy, something that fills your hypothetical cup. Keep it simple or get creative, think of this as a personal gift from yourself to yourself. It may be helpful to choose a part of your day when you have more time to offer yourself: morning, afternoon, or evening. Examples:
Mindful Rituals: leisurely walk outdoors over lunch, waking up 10 minutes early to meditate, turning off devices two hours before bed, journaling at the beginning or end of your day, reading in silence to prepare for sleep, stacking sats after dinner… the possibilities are endless.
Bonus Practice – Digital Detox
Choose one day this week (a day you are not working) to schedule a 24 hour digital detox. Meaning, plan to turn off ALL devices for an entire day: cell phones, computers, tablets, TVs, smart watches, etc. And instead, plan activities that promote rest and play, bonus if you can spend time in nature. It is normal to have anxiety around this, as we are reliant on technology in so many ways. Just think of all the space it will free up in your mind and in your day, allowing you to be more present with yourself and those around you. It doesn’t have to be all or nothing. If you can’t unplug for the entire 24 hours, any amount of time is beneficial. Bitcoin will still be here when you get back.
Thank you for participating in Salud: Mindful!
We hope you found Salud helpful and saw a positive shift in your mental wellbeing. Mindful breathing, meditation and ritual are all simple techniques that benefit your health when practiced regularly. Continue applying these practices in a way that makes sense to you to better manage your stress and improve your ability to remain a strong hodler.
Taking care of your health doesn’t have to stop here. To further expand your knowledge and understanding around your health, check out our other Health Action Plans.
We are here to support you on your bitcoin journey, so please reach out to firstname.lastname@example.org with questions, comments or feedback on the program and your experience. Download the program PDF or save the site URL to access program anywhere you go!
Download the complete 9-Week Salud: Health Action Plan here.
“Many people are alive but don’t touch the miracle of being alive.” – Thích Nhất Hạnh