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Spiritual transformation doesn’t have to mean quitting your job and moving to an ashram. You can cultivate inner peace and connect to your higher self with small, meaningful habits. Find the sacred in the simple with these daily Zen-inspired rituals to elevate your life.
Wake Up Early and Slowly
The way you start each morning sets the tone for the rest of the day. Zen Buddhist monks often wake up early to get a head start on the day. The key is to take your time! Monks often wake up between 4 and 4:30 AM, but they wake up slowly, According to the Elephant Journal. They may even stay in bed with their eyes closed focusing on the breath. A mindful morning routine like this gives yourself a chance to ease into the day, without rushing to jump out of bed and make plans.
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Chant a Little Every Day
Zen Buddhists use chanting as a form of meditation, according to the Bright Way Zen website. When performed together in groups, it creates a sense of community and oneness. Chanting also helps calm the mind and to train your subconscious to think positively. If you’ve never done it before, choose a mantra that best suits you. Similar to repeating an affirmation, chanting mantras helps reframe your mindset toward devotion and spiritual enlightenment. Repeat the mantra and feel a sense of deep relaxation.
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Cultivate Your Own Dry Garden
In Japan, Buddhist monks build dry gardens or karesansui for contemplation and peace of mind. According to the North American Japanese Garden Association, monks rake rocks and gravel into patterns that imitate the ripple of waves in the water. Different pattern types, called samon, have their own unique visual effects. For example, mizumon consists of concentric ripple patterns that resemble raindrops on water. You can incorporate a dry garden into your landscaping or find mini dry garden kits, for a relaxing pastime that creates a peaceful ambiance in the home.
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Eat Mindfully
Most people eat while doing something else, without paying much attention to their food. Zen masters practice issoku — doing one thing at a time with purpose and integrity. When you sit down for a meal, do just that. Remove distractions. Turn off your TV and put your phone away. Chew slowly and experience each bite through all the senses. Eating the Zen way turns a meal into meditation. Careful concentration helps to appreciate the food on your plate. It also prevents overeating, as you become more in tune with your body and recognize when you feel full.
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