Our bodies are meant to move, and we’ve become accustomed to moving very little, at least not in very natural ways. In fact, many of us get out of bed only to sit in a chair to eat, and then sit in a car to go to work, and then sit in another chair to work and so on. It seems we are moving less than ever.

In this first ritual, movement, you will re-learn some of the basics of how to move more naturally to activate your body. Not only is it natural, but it’s fun, engaging, and akin to being a kid again.

By waking up and moving your body first, you will trigger your body and mind, generating immediate wakefulness and a noticeably clearer mind. Also, it will increase the blood and oxygen flow throughout your body giving you an increased ability to concentrate and focus.

The morning ritual meditation is a guided awareness exercise into being present in each moment. Mindfulness is a way of being in the world. Your only goal is to have an awareness of your experience from moment to moment. That’s it. Nothing more.

The cold water immersion may be the most challenging of the rituals, but also may provide the most immediate awakening effect, focus, awareness, and mental and physical toughness. It requires mind and body discipline to intentionally immerse yourself into cold water.

The first 3 rituals are embodied, they are deeply physical. In ritual 4, you’ll bring those learned awareness skills to the mundane task of coffee brewing. Coffee not only caffeinates your body, but offers a good opportunity to practice being fully present and aware in a mundane daily activity. Brewing coffee offers opportunity to dive into the senses: sight, smell, sounds, taste, and even touch. Finishing off the Ritual Morning with a beautifully brewed and fully enjoyed coffee will wrap up the morning routine, leaving you pumped for the day, and ready to face all it brings.

Crawling movements require full body participation and are great for reintegrating the upper and the lower body. They are a good way to enhance core strength and posture. These are basic evolutionary movements that can be strenuous and highly beneficial to your body, and useful in specific terrains. They can be a highly enjoyable and a fun way to move around. Learn, try, and have some fun getting back to crawling.

Squatting is the natural position one finds themselves in when transitioning from sitting to standing. Humans have found themselves using this position for all manner of activities throughout history from working, to eating, or even resting. It takes significant balance and leg strength to stay in the position for extended periods of time.

Use the three Mindful Movements you've learned above and follow the 5-7 minute Combo to increase your breathing and heart rate. These movements will increase oxygen to your brain, bringing wakefulness and the ability to concentrate for the next ritual; Guided Mindful Meditation.

Each morning, after the Mindful Movement Combo, and before the ritual guided meditation, participate in the 30 – 60 deep breathes practice. Move straight into the weeks specific guided meditations from there. Two new meditations will be added weekly to practice. If diagrammatic breathing is new for you, be sure to practice with the guided video to ensure you’re using the technique during the meditations.

Guided Breathing Meditation in resources below.

Making coffee can become a mundane morning activity, something you do on autopilot. The Mindful Coffee Experience will guide you into being a more conscious and active participant by using your senses to pay attention to the whole process of the coffee brewing experience.

Pay attention to the senses.

Notice the sounds, the smells, feel, touch, see the steam rising off the hot coffee. Use all of your senses to be present to the entire process of brewing and drinking a cup of coffee.

Jumping is a full body movement that engages the joints, feet, legs, core, and arms. It’s sheer power and it’s a lot of fun moving around your environment this way. This is a very practical movement to use in natural settings; jumping from one object to another object such as boulders or over a creek.

Forward Jumps

1. Begin facing forward with your feet next to each other and your arms hanging naturally by your side, aiming towards your target.

2. Bend your upper body at the hips keeping your head forward and looking towards the target.

3. Allow your arms to come forward.

4. Swing your arms backwards to load your momentum.

5. Throw your arms forward and spring your legs forwards and upwards.

6. Your arms should come gently back to your side as you are moving through the air.

7. While landing, bring your arms forward as a counterbalance.

Jumping is a full body movement that engages the joints, feet, legs, core, and arms. It’s sheer power and it’s a lot of fun moving around your environment this way. This is a very practical movement to use in natural settings; jumping from one object to another object such as boulders or over a creek.

To jump over, use something like a bar or a chair. Find what you’re comfortable with and then challenge yourself as you find progress in your movement.

Being able to crouch under an obstacle while staying on your feet allows you to then continue to traverse the landscape and is a good skill to have. It requires some flexibility and leg strength. This movement is great for stretching as well.

Use the three Mindful Movements you've learned above and follow a 5-7 minute Combo to increase your breathing and heart rate. These movements will increase oxygen to your brain, bringing wakefulness and the ability to concentrate for the next ritual; Guided Mindful Meditation.

Each morning, after the Mindful Movement Combo, and before the ritual guided meditation, participate in the 30 – 60 deep breathes practice. Move straight into the weeks specific guided meditations from there. Two new meditations will be added weekly to practice. If diagrammatic breathing is new for you, be sure to practice with the guided video to ensure you’re using the technique during the meditations.

Guided Hearing and Sensing Meditations in resources below.

You’ve now spent a week exploring the cold shower. If possible, it’s time to attempt a cold plunge in an outdoor bin, tub, or pool. Follow the structured lesson in the video and PDF to accomplish this Ritual. I

The full immersion of the body into cold water is even more invigorating, beneficial, challenging, and comes with the added bonus of the nature experience if you’re outside. Use an old tub, or a blow up pool or any bin that’ll fit water and a body.

Making coffee can become a mundane morning activity, something you do on autopilot. The Mindful Coffee Experience will guide you into being a more conscious and active participant by using your senses to pay attention to the whole process of the coffee brewing experience.

In this experience, one learns to pay attention, to notice, to become aware of the bits and pieces of brewing and drinking coffee that we typically don't notice. Through using our senses, we can become aware of the mundane tasks in life such as the ritual of coffee.

The Pour over is my preferred method of preparation for a single daily cup. It allows for a lot of control over the brewing, and can create a smooth and clean cup. It also removes more coffee oils and coffee solids due to the paper filter which strains them out.

Pay attention to the senses.

Notice the sounds, the smells, feel, touch, see the steam rising off the hot coffee. Use all of your senses to be present to the entire process of brewing and drinking a cup of coffee.