Mental energy5 min
Afternoon Lift
Stand, drink water, move around and look out a window.
Window and Water
This is one of our simplest rituals: a glass of water, a window and a few slow breaths. It is a gentle way to start the morning without reaching for your phone. If it is bright outside, step out for it.
3 minHeadphones optionalNothing is recorded
Mental energy3 min · 4 stepsReady
Window and Water
Play 3-min ritual
00:0003:00
A glass of water and a few minutes of daylight to start the day.
The steps
Prefer to read first? Here is the whole ritual. Space plays or pauses the player above; the arrow keys move between steps.
- 01
Pour a glass00:00–00:40
Fill a glass with water and hold it for a moment. Notice how it feels in your hands.
- 02
Go to the light00:40–01:20
Walk to the nearest window, open the curtain or blind and open the window if you can. Stand in the daylight.
- 03
Look far01:20–02:10
Let your eyes rest on the farthest thing you can see, such as a tree, a rooftop or the sky. Stay with it for a while.
- 04
Sip and breathe02:10–03:00 · breathe 4-6
Drink some water slowly. Between sips, breathe in for four and out for six.
Afterwards: Leave your phone alone for a few more minutes and let the morning start slowly.
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