Bed Time Rituals to Support Your Spirit

As we step into 2025, the intensity of the world around us is undeniable. From the violent events on New Year’s Day to ongoing natural disasters and political turbulence, the collective stress can feel overwhelming. These uncertain times call for intentional practices that support our resilience and help us meet the chaos with strength and a peaceful heart.

While most of us routinely brush our teeth before bed, practices related to energetic and spiritual hygiene are often overlooked. Just as we care for our physical bodies, we also need to cleanse and replenish our energy field and spirit after a long day of interactions. This is essential not only during these times of tremendous collective upheaval but even on regular days that are filled with the simple busyness of life—work, errands, and interactions with family and friends.

Here are three bedtime rituals to promote restful sleep, restore your energy, and nurture the equanimity needed to skillfully navigate these times. They are particularly apropos today as there will be a full moon in the sign of Cancer, an archetype associated with nurture and care.

1. Cleanse Your Energy Field

In a culture often focused on the tangible, we may overlook the unseen energetic interactions that affect us daily. Throughout the day, we absorb emotions, thoughts, and energy that aren’t our own. The following energetic practice helps release what doesn’t belong to you and reclaim what does.

You don’t need any special tools, though you can deepen the experience with the use of a drum. As you prepare for sleep, repeat the following mantra:

“I ask that any energy in my field that does not belong to me be blessed, transformed, and returned to where it belongs. I ask that any energy of mine left elsewhere be blessed, transformed, and returned to me.”

Chant these words with intention, allowing them to wash over you. This practice helps to release the wear and tear of the day, dissolves any energetic residue,  and calls your essence back to you while cultivating blessing consciousness.  It’s a simple but very powerful act of energetic self-care.

2. Reflect with Three Questions

Reflection before sleep grounds you in gratitude and purpose. Ask yourself these three questions:

• What did I learn today?
• How did I help?
• Who am I grateful for?

This practice, created by my dear childhood friend, Betsy, emphasizes spiritual values like growth, service, and appreciation. By focusing on these questions, you shift your attention to the positive aspects of your day, setting a peaceful and uplifted frame of mind for sleep.

3. Soothe with a Foot Massage

Foot massage is very relaxing, supports the immune system and deep sleep.  Use a soothing oil—such as coconut oil infused with lavender essential oil—to gently massage your feet. As you do so, give gratitude and appreciation to your feet for all that they do for you. Connecting with your body in this loving way creates a grounding ritual that prepares you for restful sleep. Restorative sleep is foundational for well-being and equanimity.

Cultivating Resilience and Positivity

In these chaotic times, self-care is not a luxury—it’s a necessity. By cleansing your energy field, reflecting on your day, and nurturing your physical body, you elevate your vibration and build resilience to face whatever comes next. Even amidst uncertainty, you have the power to create moments of peace, balance, and gratitude.

Finally, I would like to share a recent conversation that further elaborates these matters. In my interview with Marla Hughes on her podcast Interviews with Innocence, we explored themes from my book, Sacred Psychiatry, including the importance of nurturing resilience and spirit during transformative times. Marla’s thoughtful questions and warm presence made for a deeply meaningful discussion, and I hope you enjoy listening.

Try these practices to navigate these transformative times with strength and grace. During challenging times, one of the most powerful gifts we can offer ourselves and others is to cultivate equanimity and maintain a peaceful heart.