The Power of Ritual

A Game-Changer in Your Workout Routine

BY MIKE SIMMONS, MD

HEAD MOVEMENT COACH, THREE POINT BALANCE

One of the most common complaints I hear as a fitness coach is that working out just feels like another obligation-“something I should do”. If you’re frustrated about never getting it done, a ritual just might be the thing to help you protect the time and space and energy to take care of yourself . . .

The salad was a festival in itself. Carefully chopped kale, lightly candied walnut halves, quinoa, diced Anjou pears, crumbled local goat feta cheese. Sparkling throughout were bright red pomegranate seeds like tiny luminaria’s, garbanzo beans were the Christmas Balls and honey Dijon Mustard dressing finished the gala treat. In the center of the table a lavender bee’s wax candle trim and ready for duty, waited. Jodi struck lit the candle and I read the prayer for blessing the Advent Wreath. A ritual to mark the coming of Christmas.

Ritual is a ceremonial act or action, a sequence of activities that are performed in a particular place and according to a set progression. Rituals take you out of autopilot into mindfulness by involving your emotions and full attention. A ritual requires intent and engagement. Rituals turn the ordinary into something meaningful increasing the appreciation of the experience, transforming the mundane, turning the ordinary into a sacred moment.

Although they are the most prolific, humans aren’t the only animals steeped in ritual. Ritual is widespread in nature as well.

Take my German Shepherds.

As soon as it’s clear we’re going, the barking begins. Sliding around corners, chasing each other, Llena and Cisco have developed a ritual of departure before our morning hike. They cut loose with a party of simulated violence that releases some of their excitement, a symbolic way to battle for who will be dominant during the walk.

Chimpanzees greet one another with a hand grasp that is unique to their community-a secret handshake. Elephants trumpet in unison, sometimes for days after the death of one of their herd and have you ever seen videos of Flamingo’s doing their mating dance? Amazing!

Throughout history rituals have marked the ebb and flow of nature, the harvest or the onset of spring or the solstice. They have also marked the seasons of life for instance passing to sexual maturity or marriage. These ceremonial acts helped integrate members into the tribe or helped in transforming a person from a child to an adult or a member of a society. Following the ups and downs of the year helped people cope with the ups and downs of their own lives. It became clear that there are times of joy and energy and times of introspection, birth and rebirth, death and loss.

In today's materialized world ritual has been reduced to boring church services and commercialized holidays. We’ve lost the power of ritual and yet rituals speak directly to our subconscious, linking our inner lives with the outside world, with the cycles of the earth and the rhythm of the seasons. They teach us about the nature of change and mark the boundaries between light and dark and life and death.

Ritual is often confused with routine or habitual behavior such as a “bedtime ritual” but if it is only a series of routine steps like turning down the lights and shutting off your phone. It has no ceremonial meaning. It’s just a series of behaviors designed to prepare for sleep. But If you attach some meaning to the behaviors such as my bedtime routine is a time when I recall something in my life that took place during the day that I am grateful for and an act of letting go of the disappointments of the day; then it’s a ritual. It’s transforming; a way to change my point of view from the negative to the positive, to connect mindfully to my day.

Ritual is not a routine.
Ritual is not a habit.

Routine is a sequence of actions regularly followed requiring effort to make it happen. Habit is a behavior that starts as a choice and then becomes a nearly unconscious pattern. But why would I be talking about ritual in a blog about wellness?

One of the most common complaints I hear as a fitness coach is that working out just feels like another obligation-“something I should do”. If you’re frustrated about never getting it done, a ritual just might be the thing to help you protect the time and space and energy to take care of yourself. Anthropologists have extensively documented rituals in tribal cultures but it’s only in the last few years that science has begun to try to understand the power of rituals looking at regulation of emotions, performance goals, decision making, self discipline, self control and commitment. And, surprise, surprise-they are finding that our ancestors were on to something. What humans have been doing forever actually works.

• Rituals provide motivation for change.

• Rituals can be a prompt to begin or continue the behavior.

• Rituals provide a sense of purpose.

• Ritual is a doorway into more power and possibility.

• Ritual helps us rewrite limiting stories and beliefs.

• Ritual creates an emotional connection with your task.

• Ritual helps you take action.

• Rituals turn the ordinary into something meaningful.

• Rituals increase appreciation of the experience.

• Rituals take you out of autopilot into mindfulness.

• Rituals transform the mundane.

Here’s the thing, ritual doesn’t have to be hoary with age in order to be potent. You can make your own ritual.

These are the characteristics of a good ritual:

1. It involves your emotions and full attention.

2. It has a specific intent and engagement.

3. It is performed as a regular sequence according to a set progression.

4. It has a clear beginning, middle and end.

Can you think of some ways to incorporate ritual into your workout so that it’s no longer just a routine but a sacred act celebrating your body and your strength as a gift to be honored?

Here are a few brief ideas for ritual that enhances motivation and fosters engagement.

1. The Ritual of Intention Setting:

   Step 1: Stand in a comfortable position and close your eyes.
   Step 2: Take three deep breaths and clear your mind.
   Step 3: Set an intention for your workout. Say it out loud or write it down.

2. The Ritual of Gratitude:

   Step 1: Before starting your workout, think of three things related to your fitness journey you're grateful for.
   Step 2: Write these down in a journal.
   Step 3: Read them aloud to yourself.

3. The Ritual of Affirmation Chanting:

   Step 1: Write a positive affirmation that resonates with your fitness goals.

   Step 2: Stand tall, close your eyes, and repeat the affirmation three times.
   Step 3: Take a moment to internalize the affirmation before starting your workout.

4. The Ritual of Mind-Body Connection:

   Step 1: Begin with 1 minute of deep mindful breathing.
   Step 2: Perform a body scan, acknowledging each part of your body from head to toe.
   Step 3: Express silent gratitude for your body’s strength and capability, then start your workout.

No matter the ritual it must create a mindful, intentional space for your workout. It must feel meaningful to you and help you connect with your fitness journey on a deeper level.

While you’re here, let me invite you to work with us. Even with a carefully designed ritual the journey to wellness can be difficult. If you are interested, at www.Threepointbalance.com we offer a year long coaching experience unlike any other. Join us and we’ll help you find your way to your best self and you never know, we might even help you design your own wellness rituals.

AUTHOR

Michael Simmons MD
Head Movement Coach,
Founding Owner, Three Point Balance

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