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7 Self-Care Rituals for Your Integration Practice

Integration is key to getting the most out of your microdosing practice and other psychedelic experiences.

Just a little bit of self-love on a consistent basis can go a long way! Self-care rituals are perfect for grounding your mind and spirit. Think of these practices as your daily dose of magic to keep you aligned and growing.

So, let’s explore 7 high-vibe self-care rituals that can supercharge your microdosing practice, together!

Why Integration Matters

We love this guidance from an Indigenous plant medicine teacher from Colombia, Taita Juanito Guillermo Chindoy:

50% of the work is during the ceremony (or in this case, actually taking your microdose on a consistent schedule), and the other 50% of the work is how you put your lessons & learnings into action in your daily life.

In other words, without putting in your part of the work, microdosing mushrooms or partaking in psychedelic ceremonies isn’t complete. Because what truly matters is long-term, lasting changes. Microdosing is not a quick fix, although it can accelerate your spiritual evolution.

Which is why integration is essential for making the most out of your microdosing journey. It’s all about bringing the insights and lessons from your psychedelic experiences into your everyday life. These 7 self-care rituals we’re about to share will support your integration practice by keeping you grounded, balanced, and connected. They help you process and apply your new understandings, leading to deeper spiritual growth and personal transformation.

1. Daily Breathing Practices

Breathing might seem simple, but that’s also why it’s super powerful! Not to mention that it’s one of the most sacred aspects of our existence. Without breath, there is no life. And we often take this for granted way too often. It’s hard to find your calm & center when you feel overwhelmed, stressed, or caught up in the dramas of everyday life. The quickest way to regulate your nervous system back into a state of balance is deep, conscious breathing.

And it’s even better to use breathing as a preventative practice to help you maintain inner peace as challenges are sure to show up along the way.

It’s as easy as starting your day with a few minutes of deep, mindful breaths. It’ll help calm your mind and set a peaceful tone for the day.

Try it out now! Inhale deeply through your nose (4 secs) – taking in all the positive nurturing energy. Hold for 4 seconds. And then exhale slowly through your mouth (4 secs) – letting go of any tensions or energy that no longer serves you. Repeat 3 times. It’s like giving yourself a mini-meditation break whenever you need it.

Why it’s important: Deep, intentional breathing reduces stress, improves focus, and enhances your ability to be in the present moment. It’s a simple way to go within, connect with yourself, and ground your energy with the rhythms of nature.

How to do it: Try different breathing techniques like box breathing (inhale for 4 counts, hold for 4, exhale for 4, hold for 4). There’s also 4-7-8 breathing (inhale for 4, hold for 7, exhale for 8). To take your wellness to the next level, you can also try pranayama or fire breathing.

Either way, find what feels best for you and make it a daily habit.

2. Affirmations in the Mirror

Ok ok, we know it might feel a little cheesy at first. But genuinely looking at yourself in the mirror and talking positively to yourself out loud can be an absolute game-changer! In fact, it could be your ultimate vibe lifter and protection against self-limiting beliefs.

If you struggle with self-doubt or negative self-talk, affirmations shift your mindset from .

It’s a great way to start your day after a bit of mindful breathing. Every morning, pick a few uplifting statements that feel good for you. Here are some examples to get you started:

  • I love me”
  • “I am beautiful”
  • “I am enough”
  • “I am worthy”
  • “My light shines from this inside out. I love sharing my positive, radiant energy with others”
  • “I am a child of the sun. My body is sacred like the Earth”
  • “I love taking care of my temple, and showering myself with love”
  • “I let go and embrace my sweet, gentle & caring nature”
  • “I have everything I need to achieve my goals today”
  • “I am so excited about all the good things coming my way!”
  • “I acknowledge and let go of my fears & anxietes. I remember that failure is an illusion. And every moment is an opportunity to grow, transform, and evolve”
  • “The universe (or Spirit) is always working in my favor, and I open my heart to receive my blessings.”

Say them out loud with genuine confidence while looking into your own eyes. It might feel a bit strange at first, but trust, it’s incredibly empowering.

Why it’s important: Positive affirmations rewire your brain to focus on the good in your life! Hype yourself up, own your strengths and potential, while boosting your confidence and self-esteem.

How to do it: Write down your favorite affirmations and place them on your mirror. Repeat them daily with conviction and watch how your energy changes over time.

3. Daily Gratitude Practice

Gratitude is like sunshine for your soul. It’s one of the most powerful high-vibe energies that exist! When life gets busy, it’s easy to forget about the good things. But in reality, the Universe is always providing us with exactly what we need. So rather than thinking about what we lack, it’s important that we acknowledge all the good things we have in our lives to maintain an abundance mindset.

Taking a moment each day to reflect on what you’re grateful for keeps you in positivite vibe aligned with your purpose. Every morning & every night, write down three things you’re grateful for. They can be big or small—like a kind word from a friend, a beautiful sunset, the sweet company of friends & family, or simply a delicious cup of coffee.

Why it’s important: Focusing on gratitude shifts your mindset to one of abundance and positivity, making it easier to integrate your microdosing insights into your daily life.

How to do it: Keep a gratitude journal by your bed and write in it each morning or evening. You can also practice gratitude by taking a conscous moment of silence before each meal. Give thanks to the earth, the 4 elements, and all of the people who were involved in bringing this meal to your table.uuuu Share your gratitude practice with others to spread the positivity.

4. Morning or Evening Cacao Meditation

Cacao isn’t just a tasty treat; it’s an ancestral medicine that is a powerful heart-opener! If you’re looking for a way to deepen your connection with self, a cacao meditation can be a wonderful addition to your integration practice. The ancient Maya civilization recognized this medicine as a gift from the gods. Its scientific name, Theobroma, literally translates to “Food of the Gods.”

When used ceremonially, cacao becomes more than just a beverage—it becomes a spiritual tool to connect with your heart and intentions. To create your own cacao ceremony, you can focus on connecting with the spirit of cacao through gratitude, intention, and reciprocity. Use it as an opportunity to listen, connect, and be guided by cacao.

Gratitude, intention, and sacred reciprocity create a profound ceremonial experience, helping us reconnect with our hearts and walk through life with clarity and purpose. Sacred reciprocity, or “Ayni” in Andean tradition, embodies a deep, spiritual exchange between humans and the natural world. It’s about recognizing the interconnectedness of all life and honoring this connection through acts of giving and receiving. In practice, it means not just taking from the earth and its resources but actively giving back in ways that nurture and sustain the environment and its ecosystems.

By practicing sacred reciprocity, we engage in mindful actions that contribute to the well-being of all living beings. This creates a cycle of mutual respect and support, deepening our spiritual connection to the world around us.

Why it’s important: The properties of cacao help you relax, ground with the earth, uplift your mood, increase vitality, and connect with your feminine energy of intuition. Cacao meditation can help you connect with your heart and the feminine energies of receiving. It’s a beautiful way to enhance your meditation practice and bring a sense of love and warmth to your day.

How to do it: Prepare a cup of ceremonial cacao – make sure it’s pure and ethically sourced (to add a sweet essence of love – you can add roses or rose oil)! Create a quiet space, and start with gratitude. Honor the cacao, ecosystems, and people involved in its preparation. Set an intention to focus on your specific goals & direct the energy of the cacao toward your life vision. Drink the cacao slowly with pure presence, and focus on the flavors and sensations. Then, meditate for 15-20 minutes. Contemplate what sacred reciprocity means to you and how you can bring more of this energy into your life to align with greater abundance.

5. Take Plant Baths

Nature has incredible healing powers, and plant baths are a beautiful way to tap into that. If you’ve ever felt disconnected or in need of some TLC, a warm plant bath can be incredibly rejuvenating. If you want to clean your energies, you can use a mix of bitter plants such as rue, tobacco, nettle, or sage. And if you want to charge your energy with sweetness, then use a mix of sweet plants such as basil, mint, lemongrass, eucalyptus, lavender, rosemary, and rose petals.

Plant baths can provide profound spiritual benefits, serving as a ritual for cleansing and renewal. Bitter plants help to detoxify and remove negative energies, creating space for healing and clarity. Sweet plants, on the other hand, align you with positive vibrations and enhance feelings of love, peace, and joy. This practice not only rejuvenates the body but also nurtures the soul, fostering a deeper connection with self and the natural world. By regularly engaging in plant baths, you create a sacred space for self-care, allowing nature’s wisdom to guide and support your spiritual journey.

Why it’s important: Plant baths can help you relax, detoxify your body, bring more sweetness into your life, and connect with nature’s healing properties.

How to do it: For the full effect, we recommend doing 3 days of bitter baths, taking a break for a day, and then 3 days of sweet baths. To prepare your bath, first, connect with the plants. If you got your herbs from the store, first clean the energies using sage or palo santo – asking for the release of any energies that don’t serve you. Hold the plants close to your heart, give thanks for their presence, and ask each one for permission to receive its healing energies. Once you’re done connecting, blow into the plants 3 times, and place them in a big pot of water. Bring the pot of herbs & water to a boil and let it simmer for 20 minutes or until the water becomes dark. Let it cool for a bit. Then, add it to your bath and soak in all the good vibes! As you soak, imagine the water washing away any negativity and filling you with the plants’ healing energy. If you don’t have a bath, at the end of your shower, you can bathe yourself with the plant bath pouring the water first from the crown of your head down to your feet. It’s recommended to air dry so that the full essence of the plants is absorbed into your energy field. This ritual becomes even more powerful if you cook the plant bath over a fire!

If you don’t have the ability to carry out such a process, you can also consider tying some eucalyptus branches to your shower head, and taking a steaming hot shower!

6. Take Yourself on a Date to Your Favorite Place

Self-love is crucial for integration, and for living a joyful life. When was the last time you did something just for you? Remember, others can only love you as deeply as you’ve learned to love yourself. That’s why it’s a constant, never-ending practice.

Taking yourself on a solo date to a place that brings you joy is so nourishing. Whether it’s a cozy café, a beautiful park, or an art gallery, spend this time doing something you love and enjoy your own company.

Why it’s important: Solo dates reinforce the importance of nurturing your own energy of happiness and well-being, and make it easier to stay balanced and centered.

How to do it: Plan a date with yourself once a week or twice a month. Choose a place that makes you happy and go without any distractions. Bring a journal, a book, or simply enjoy the moment. Celebrate your own company and the things that bring you joy.

7. Long Nature Walks

There’s nothing quite like a walk in nature to clear your mind and connect with the world around you. When you feel stuck or need a break, a long walk in nature can do wonders. Whether it’s a forest, beach, or meadow, as you walk, focus on the little things. Let nature’s beauty fill you with peace and inspiration.

Forest bathing or “Shinrin-yoku,” offers profound benefits for mind, body, and spirit. This practice involves mindfully walking through the forest, absorbing its sights, sounds, and scents. This connection with nature significantly reduces stress, boosts your mood, enhances focus, and fosters a sense of peace and well-being. The phytoncides released by trees have been shown to improve immune function and overall health.

Taking long hikes with panoramic viewpoints is a great way to exercise, move your energies and nuture yourself spiritually. The physical challenge of hiking helps to improve cardiovascular health, build stamina, and strengthen muscles. And once you reach that scenic viewpoint, your efforts are rewarded with breathtaking vistas that inspire awe and gratitude. These moments of natural beauty help elevate your spirit, offer a sense of accomplishment, and a deeper connection to the earth. These expansive views encourage a broader perspective on life, which promotes mental clarity and inner peace.

Why it’s important: Nature walks allow you to clear your mind of racing thoughts which reduces stress, brings mental clarity, and boosts your creativity. Connecting with the sounds of nature charges your energy field with calm positivity, helps you tap into the simplicities of life, and aligns you with the rhythms of your true essence.

How to do it: It’s easy! It’s just a matter of taking the time to do it. Find a nearby nature spot and enjoy! Leave your phone behind or put it on silent. Walk mindfully, pay attention to your surroundings, and focus on your breath. Use this time to reflect, meditate, or simply enjoy the beauty of nature.

That’s it, friends! These rituals are simple yet powerful ways to enhance your integration practice and support your spiritual growth. Try them out and see how they transform your daily life. Remember, you’re not alone on this journey—we’re here to support you every step of the way. 🌿✨

If you’re looking for one-on-one guidance, our mcrdse coaches are here to support you on your integration journey. Check out our integration coaching packages to deepen and get the most out of your healing journey!

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