Five-Minute Rituals to Ground, Clear & Shift
Ayurveda teaches that we are made of five distinct yet interconnected layers of being—the koshas. Like organs in the body, each layer has its own form and function, yet all impact one another. These quick rituals are antidotes I return to again and again. They work on the emotional, mental, and physical aspects of well-being and can be done in five minutes or less.
When performed with presence, these simple acts are more than practices—they become sacred rituals, powerful in their immediate energetic shifts.
Ground & Clear with Sound + Scent (Emotional)
When my emotional state needs a shift, I turn to mantra and scent as medicine.
Chants:
Rakhe Rakhanhar — shifts sadness or negative energy
Sochai Soch Na Hova-ee — dispels nightmares and depression
Gayatri Mantra — connects to the Divine Mother
Om Gam Ganapataye Namaha — clears the mind and invites prosperity
Aromatherapy:
Frankincense — grounding & concentration
Bergamot — elevates mood
Damask rose — opens the heart
Chamomile — eases headaches & anxiety
Reset the Body with Touch + Oil (Physical)
Touch is one of the quickest ways to shift the body’s energy. I often practice gentle patting or clapping along my arms, chest, back, thighs, and calves—either to wake up or to calm down, depending on my need.
I also use abhyanga (Ayurvedic oil massage) to nourish the skin and calm the nervous system:
Almond oil and sunflower oil are my go-tos.
Coconut oil is cooling, ideal for pitta imbalance or hot, dry weather.
Understanding your own prakriti (constitution) and vikriti (imbalance) can guide which oil best supports you.
Reset the Mind with Breath + Attention (Mental)
Breath is a direct experience of the divine life force. Just a few rounds can transform the mind.
SAT NAM 2+1 Breath — Inhale twice through the nose, mentally vibrating SAT on each short inhale. Exhale fully through the mouth, mentally vibrating NAM.
Breath of Fire — Hands on knees, rapid rhythmic exhalations through the nose while the navel snaps in toward the spine; inhalations are passive as the belly expands. Energizes the body and mind, clears nasal passages, strengthens the core.
The Heart of It: Gratitude
Going inward and pondering gratitude doesn’t always open the heart—but when it does, everything changes.
Prayer without heart is a waste of time. When I am centered in my heart, the practices above become sacred.
I simply begin with: I am thankful for… and expand.
I hear my son’s voice—my heart swells.
I feel my feet—grateful to run, work, play, and rest them.
Quickly, the things, moments, and people I cherish outweigh anything heavy or dull.
Integrative Practice — 3-Minute Reset
(Use as a sidebar or call-out box)
30 sec — SAT NAM 2+1 Breath
45 sec — Breath of Fire
60 sec — Patting/clapping along limbs & torso + 1 drop frankincense on wrists
45 sec — Gratitude focus (I am thankful for…)
