Meditation is the practice of concentrated focus upon a sound, object, visualization, the breath, in order to increase awareness of the present moment. It reduces stress, promotes relaxation and enhances personal and spiritual growth.
Quick, meaningful spiritual self-care for busy people—simple practices to find calm, presence, and connection in the middle of your day, with gentle rituals you can actually keep.
You don’t need elaborate rituals or packed schedules to mark this season. The energy of Easter – of death and rebirth, of emergence and renewal – is already alive in the world around you. You’ll find it in the bud that’s just opened, the light that lingers a little longer in the evenings, or even in your quiet decision to rest and breathe before the next chapter begins.
This weekend, consider how you can bring more presence into the most basic acts. Take a walk in nature – not to exercise or reach a destination, but to be. Listen to the birdsong. Notice the smell of the earth. Let the natural world’s rhythm remind you that life is always unfolding with quiet grace.
Even the humble egg – so often overlooked – carries deep symbolism at this time. It holds the energy of potential, something not yet born but already promised. You might decorate eggs in your own sacred way, infusing them with intentions, colours, or blessings for the season ahead. Or eat mindfully, giving thanks for nourishment.
Moments That Matter
The magick of Easter isn’t about grandeur. It’s in the shared cup of tea, the heartfelt chat with a friend, or the simple joy of planting something and watching it grow. When we slow down and make space for these small, sacred acts, we align more deeply with the rhythms of life.
A Soulful Invitation
Let this Easter be a time of reconnection – not with a schedule but with your spirit. Ask yourself:
What do I truly need to feel renewed?
The answer may be simpler than you think.
There is magick in the ordinary. You just need to be present enough to see it.
How are you marking this Easter weekend? Have you found a little magick in your everyday life?
I’d love to hear how you’re honouring this season – whether through nature, ritual, or rest. Let’s celebrate the sacred in the simple, together.
Consistency in physical fitness is a form of discipline, and discipline has a profound spiritual impact. By showing up for yourself, whether lifting weights, running, or practicing yoga, you cultivate self-respect and resilience.
Discipline teaches you to embrace discomfort for the sake of growth, a principle that mirrors spiritual practices like meditation or fasting. Over time, sticking to your fitness routine strengthens not just your body but also your willpower and ability to navigate challenges in other areas of life.
Have you ever felt completely in the zone during a run or weightlifting session? That flow state – where time seems to disappear – is a meditative experience. Physical activity helps quiet the mental chatter, grounding you in the present moment.
Running, cycling, or even walking outdoors can become a spiritual practice when done mindfully. Focus on your breath, the rhythm of your steps, or the sensations in your body. In these moments, exercise transforms into a moving meditation, connecting your mind, body, and spirit.
Physical fitness bridges the gap between the physical and the spiritual. When your body feels strong and energised, your mind is clearer, and you’re better equipped to connect with your spiritual self. Exercise boosts endorphins, reduces stress, and creates a sense of inner calm that can enhance prayer, meditation, or introspection.
A healthy body also serves as a vessel for spiritual growth. Focusing on higher aspirations is easier when you’re not weighed down by fatigue or poor health.
Think of your mind like a muscle. If it’s constantly overworked without rest, it’s bound to lose strength. Meditation trains your mind to focus, helping you cut through distractions and approach tasks with clarity. It’s not about emptying your mind – it’s about learning to guide it where you want it to go.
Step 1: Keep It Simple
You don’t need incense or chants to meditate (unless you want to). Start small. Here’s a straightforward practice you can try:
For men navigating high-pressure situations, spiritual practices like meditation, mindfulness, and breathwork can offer powerful tools to support that resilience and build lasting mental and emotional strength. Yet many men don’t take advantage of these tools. Stop for a moment and listen to the suggestions below.
Meditation might seem like a stretch if you’re new to it, but think of it as a practical reset for your mind. In the midst of a demanding day, even five or ten minutes of meditation can bring a sense of calm and clarity. This simple practice creates space where you can pause, let go of distractions, and refocus on what matters most.
I had an introverted manager who had to give weekly stand-up chats to his team of 40+ people. We worked in an open plan office, but just before the presentation he would turn his back on us and look at a picture on the wall behind his chair. This gave him the calmness to give the standup with clear and effective communication. His stand-ups became well loved and his team looked forward to them.
To get started, find a quiet spot, close your eyes, and focus on your breath. Let your mind settle, noticing thoughts as they arise without getting pulled into them. With each breath, you’re becoming calmer and more focused. As you breath out you let go of whatever no longer serves you, helping you handle life’s demands with a little more ease and resilience. This short exercise is also good for your blood pressure.
Mindfulness is about fully engaging in what you’re doing right now – no multitasking, no mental to-do lists. When work and life get busy, it’s easy to get caught up in distractions or future worries. Your mind is jumping from one thing to another. Practicing mindfulness can help you break that cycle, grounding you in the present moment and giving your mind a much-needed break.
Mindfulness doesn’t have to take a lot of time. You can practice it anytime, anywhere – whether you’re working, exercising, or even just enjoying a meal. Focus on the experience itself, noticing the details and sensations. Staying present like this builds a steady, grounded mindset that can help you navigate challenges with confidence and clarity.
Your breath is a powerful tool for managing stress, and specific breathwork techniques can quickly bring calm and balance into any stressful situation. When pressure mounts, it’s easy to fall into shallow, fast breathing, which only adds to the tension. By practicing deep, controlled breathing, you can stay grounded, even when things get tough.
Try the “4-7-8” breathing technique: inhale for a count of four, hold for seven, and exhale for eight. It only takes a few rounds to feel a shift in your stress levels, helping you regain focus and stay in control. Just three deep breaths can make you feel very different.
Building resilience doesn’t mean you need a complicated routine. It’s about finding simple practices that resonate with you and fit into your life. Try different approaches to see what works best – a short meditation in the morning, a mindful break during the day, or breathwork to settle your nerves when stress spikes. Over time, you’ll have a tool kit to support you through any challenge, helping you build a deeper sense of resilience and inner strength.
When life gets challenging, these practices are here to help you stay grounded, resilient, and ready for whatever comes next.
How do I feel my intuition?
The messages are not usually in words. They come more as a sensing or knowing. You may also start to see situations or people through your mind’s eye. When I was first training as a medium, I used to look at people with human eyes. But as I learnt to use all of my senses, I started to use my mind’s eye which is the 3rd eye chakra between your brows. It can look more deeply and give you more insight into what is happening in your life. My 3rd eye then connected with my heart and I could feel in my heart what was right. This is why when you ‘speak from your heart’ people hear the truth and authenticity of what you are saying. If you look at public speakers when this moment arrives, without realising it, they often put their hand on their heart.
We all have intuition but somehow over history we have supressed the use of it. It’s a good resource and gives good advice so why not make use of it. The more you use it, the easier it becomes.
What can I use my intuition for?
You don’t need to reserve it for those most challenging times. You can use it for everyday decisions and living. I’ve used it to find lost reading glasses, deciding on how long to set the microwave for individual dishes, knowing where someone has gone and many other everyday situations.
How reliable is the advice from my intuition?
Can you be sure you have received the message correctly? If you are not sure, put it to one side and try listening again another day. If the message is the same, you have probably heard it correctly. It takes time to build up confidence in the messages so you can trust them. Try it out on small things in your life first to enable the trust to build. Even in a busy environment, you can take three deep breaths and go to that quiet place inside. Here is the easiest space to ask a question and to feel the reply. The more you practice and observe, the more you will tap into a deep knowledge and wisdom.
Can I use it at work as well as at home?
You take yourself everywhere you go – so yes! Intuition is more objective and wiser than your normal self. It is full of compassion and love for you. It is never cross, critical or impatient with you. If you receive messages like this, it is your ego talking so don’t listen to it. Of course, in all of this don’t cut your brain off. Still consider a situation with your logical brain for the positives and negatives of it. But then let go and ask your intuition what it thinks. I have seen a Marketing Director in a FTSE100 company listen to the facts of a project, then put his hand on his heart and listen to his intuition. He was a successful man.
Using your intuition effectively takes practice. The more you use it, the more comfortable you will feel about it. Here is a good way of practicing;
