The daily rituals that fuelled and sustain my recovery

I used to think transformation came in grand gestures—life-altering retreats, sudden clarity, or a perfect morning routine.

But the truth?

It was the tiny, consistent rituals—done quietly, often imperfectly—that helped shape my recovery from years of chronic fatigue, and these practices continue to fuel and sustain my full life.

Ritual vs. Routine

Some people love a routine. I cannot bear them! But, each to their own, and that’s what’s important here! What I do love, and I think most people enjoy too, is a ritual.

Routines are structured and often focused on efficiency. They are predictable and samey, and they are what many people need.

Rituals, though, are less rigid. I see them as sacred. They’re intentional. They anchor us in presence and invite the soul to speak. They are us telling ourselves that we matter, and there is an important part of our brain that needs them.

Once I saw the difference between routine and rituals, I was able to design my own morning check-in time. Previously, with my strong dislike of routine, I thought they didn’t apply to me!

What about you? Are you a routine or a ritual person? As it turns out, no matter your preference, you can still cultivate a morning of bliss.

My Morning Ritual Flow

Mornings have now become my sanctuary. I don’t need a routine. I just needed presence.

Here's what my mornings look like:

1. Wake gently, before the noise
   No phone. Just breath. I place one hand on my chest and ask, “What do I need today?”

2. Listen to the waves
   I play 10 minutes of waves - or sometimes forest noises - and just listen. Gently.

3. Shamanic searmanas
   I connect with my mala naofa, my shamanic bundle, and carry out some daily rituals with it

4. Breathing and stretching
   Listening to what I need most, I breathe and move in sync with those needs

This 10-20 minute flow has become my touchstone. Starting my days gently, set me up to juggle the spinning plates, the teenage tantrums and a busy client workload.

Rituals Throughout the Day

We don’t need long blocks of time to return to ourselves.

Midday:

• A walk in silence

• Three breaths between meetings, feeling my feet on the floor

• Drinking tea like a ceremony!

Evening:

• A gratitude list: 3 moments that made me feel alive.

• A quick journal note: What am I letting go of today?

• A foot rub, and putting my feet up the wall before bed

These rituals help me remember that I am not a task list. They give me perspective, and yes JOY!

Create Your Own Ritual Flow

You don’t need my exact rhythm. You need yours. All I would suggest however, is that however you choose to spend the time, you don’t use adrenaline or cortisol to fuel your practice.

Here’s a simple framework to build from:

• Morning:
  One grounding question or intention
  (e.g., “What do I need today?”)

• Midday Anchor:
  One breath or break to return to yourself
  (e.g., step outside, light a candle)

• Evening:
  One reflection or release
  (e.g., “What am I proud of today?”)

You might add music, scent, movement—whatever makes it yours.

Sacred Simplicity

Big change is possible through small, sacred acts.

“My daily choices are shaping my becoming.”

Let your rituals be your way home—to your creativity, your truth, your heart.

And if you need a little support in creating your own ritual rhythm, I’d love to hear from you. You also might enjoy my upcoming August retreat.