5 mindfulness rituals for the summer

Summertime. It tempts with a vast choice of colours and fragrances, the days are long and pleasantly warm, and nature is in bloom. It is worth noting, however, that summer also stimulates the excessive depletion of our resources. Everything is intriguing, fresh, requiring our presence, alluring. It is easy to succumb to temptation and in September end up tired, burned out and depleted.

Today we want to share with you our favourite practices related to mindfulness that will allow you to go through summer with more intention and awareness.

experience the sun rising

Wake up extra early and go outside to watch the sun rise. In Ayurveda, observing the sunrise is called brahma muhurta and is a practice associated with spirituality. It is about experiencing the silence of the night and its darkness, which subside in the daily life cycle, represented by light, lively birds, plants and insects. Observation of this volatility is, in fact, a reassurance, similar to that which some are experiencing at the turn of winter, when it subsides in spring. In the summer, when the sun rises, it is the perfect time for a trip through the woods or a park. There, you will fully experience the awakening nature, and the air will be pleasantly fresh.

mindful eating

Mindful eating is one of the typical mindfulness practices that you may know from courses or online lessons. This is a great exercise in which children are often also willing to engage.

To try it, choose a fresh, small fruit – blueberry, raspberry, or a small strawberry. Look at it closely. What colour is it? What texture? How does it smell? Sit cross-legged, close your eyes, take a few deep breaths and put the fruit on your tongue. Don’t bite it yet. Let the salivary glands work, focus on its consistency. Is the texture you feel in your mouth comparable to the texture you felt under your fingers? If possible, do not bite it, but try to press your tongue against your palate. Let the juice release and continue for 3 to 5 minutes.

be barefoot

Create opportunities to walk barefoot. Try to walk consciously for a few minutes and then stop. A path, soft sand, cool lake shore, lush grass – how do they feel? Is this a pleasant experience? Close your eyes and imagine what colour the sensations of the body could take. Feel the difference between the surfaces and let your feet explore.

walking meditation

If sitting still is not your favourite and causes problems with maintaining a state of mindfulness, perhaps a walking meditation practice will bring you more benefits. It should not be confused with an ordinary walk, so make sure you walk alone rather than with relatives or even a dog. During your walking meditation, focus on the path in front of you, your breath and how your body moves.


Notice when you lift your foot and then put it back on the ground. Pay attention to the ground you are walking on and how your body weight is distributed at a given moment.

Enjoy the bliss of summer, but make sure to find moments to consciously take care of your body, mind and soul.

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