Preface

The following section, "How-to of Practical Spirituality," provides specific tools and practices that form the foundation of the Practical Spiritual Path. These are actionable steps you can take to actively cultivate a more conscious, fulfilling life with less unnecessary suffering.

Let’s now explore practical methods that support our primary directions:

(1) Accelerating the natural evolution of consciousness

(2) Reducing suffering

(3) Achieving complete life satisfaction

These practices are intended to inspire you to experiment them in your own life and, from that experience, develop perspectives and approaches that are even more uniquely aligned with who you are. The selection of tools has been made through a multi-layered evaluation process, carefully choosing those most effective in bringing us closer to the heart of our dedications.

1. Join the Community - after submitting your name and email, you'll be added to our Sunday newsletter, which is designed to help you stay on track, provide additional insights and inspiration. You'll also gain access to our WhatsApp group, where you can connect with fellow practitioners and receive reminders about upcoming live streams. Together, we can also identify and supplement any missing content that may address your personal challenges.

2. Live Sessions 🔴 - attend live streams daily, or if they are not available, engage in the most recent ones they will help you to accelerate the process, and also you will have possibility to ask me questions directly.

3. The Evolutionary Mindset 🧠 - this will largely develop alongside the other steps, but certain qualities of the evolutionary mindset are crucial even to begin and stay on the journey. It's also possible to consciously support the evolution of our mindset.

4. Always Try Your Very Best 💖 - simple, yet profound practice when thoughtfully applied across all dimensions of life.

5. Develop Formal Spiritual Practice 🧘 - this is one of the most important steps you can take. Dedicating specific time and space for your practice is a powerful expression of your commitment to the path of conscious evolution. Beginning your day with spiritual practice sets a purposeful and elevated tone for what’s to come, while ending the day with practice allows the process to continue through unconscious integration during sleep.

6. Practice Micro-Awareness 👁️ - through deep observation, you begin to notice subtle patterns, reactions, and areas for growth. Interestingly, simply becoming aware of certain tendencies can already initiate transformation. Awareness, even in its smallest moments, holds the power to shift your inner world.

7. Practice Deep Reflection 🤔 - reflection turns our attention inward, allowing us to think more deeply, recognize patterns, and gain clarity. While it may not solve every challenge on its own, it creates the inner space needed for insight, better decisions, and meaningful change. It also helps us avoid repeating the same destructive patterns by bringing unconscious tendencies into conscious awareness.

8. Develop a Conscious Healthy Lifestyle 🌿 - this is essential for staying grounded on the practical spiritual path. A balanced and healthy lifestyle supports clarity of mind and physical well-being, helping you navigate daily life with awareness and intention. By transforming habits that disrupt your inner balance, you create the conditions needed for sustainable progress and deeper integration of spiritual principles into everyday living.

9. Tune Into the Subtle✨ - though it comes last on the list, this principle is far from insignificant. Consciously opening yourself to the more subtle layers of reality can bring a quiet richness and depth to everyday life. It reminds us that the spiritual is not something distant or separate, but is always present—woven into each moment, waiting to be recognized.

When you are ready for the actual application, spend a considerate amount of time on each tool, trying to deeply comprehend its nature and the value it provides. In other words, don't rush, as that won't take you far. It's much more effective to put in enough effort and slowly build up, implementing tool after tool, instead of relaying solely on knowledge collection. That's where majority will temporary drop from the active acceleration of the evolution of the consciousness.

Work towards developing consistency by developing habits in daily life, and you do that through purposeful repetition. Stay aware of distractions that don't allow you to stick to the practice. Also, keep in heart the direction you move towards and the benefits that come with it. Along the way, you will become less susceptible to doubts and discouragement, as your quality of life will quickly elevate. You might also be faced with the tricks of your ego and mind be aware of the plotting against the change and letting go of old patterns.

Ultimately, it's all in your hands - how much and if you will progress on that path - so to almost ensure success, you simply have to be persistent and never give up.

Lastly, remember, don’t get attached to specific results, as that, as we discussed previously, can bring unnecessary friction and thus suffering. Simply enjoy your journey as it unfolds.

In simple terms, the evolutionary mindset is a mindset that helps us align our thoughts, beliefs, and actions with the ongoing inner evolution of consciousness.

Mindset in general words can be understood as a pair of glasses through which you view every aspect of your life. These lenses are crafted from your beliefs, attitudes, and assumptions—some inherited, some formed through personal experience. They colour your perceptions, influence your reactions, and guide your decisions. Mindset is not a static trait that we are born with; it is shaped, nurtured, and cultivated over time. By understanding our present mindset, we gain the power to reshape it, enabling us to live more consciously and intentionally.

It's quite interesting to realize that some of the characteristics used to describe the evolutionary mindset are already clearly present in you. It takes openness, curiosity, deep thinking, among other qualities, to arrive at this point in the book. That is a vivid example that you are already on the path—you are a testament to what we call a "true seeker of the truth."

The Characteristics of the Evolutionary Mindset and True Seeker of The Truth:

Let's examine some of the characteristics of the evolutionary mindset further so we can better understand and embody the qualities that support evolution of consciousness.

Curiosity and Active Engagement with Knowledge
The Seeker of Truth is guided by a strong and sincere desire to understand. They ask thoughtful questions — “Why?” and “How?” — to explore deeper layers of meaning, as are not satisfied just with surface answers. This curiosity shows up in conversations, learning, observation, and everyday moments where something calls to be explored more fully. They engage with ideas actively. They read, reflect, test, and apply what they’re learning in real life. They use new insights to guide choices, shift perspectives, and support meaningful growth. What they learn becomes part of how they move through the world.

Courage to Explore the Unknown
The Seeker of Truth steps beyond what’s familiar and into the spaces where clarity hasn’t yet formed. This may mean questioning long-held beliefs, entering unfamiliar conversations, or opening to experiences that challenge their worldview. They aren’t chasing uncertainty for its own sake. Instead, they move toward what has the potential to deepen their understanding. This courage is steady and grounded. It allows them to stay with discomfort long enough to see what it might reveal. As they continue to meet uncertainty with openness, they expand their emotional strength and develop a wider view of reality.

Discernment and Clear Thinking
The Seeker of Truth develops the ability to think with clarity and care. They consider where ideas come from, whether they hold up under scrutiny, and how they connect with experience. They don’t take things at face value and don’t feel rushed to agree or reject — they take time to process. They stay open to learning while staying aware of influence and bias. They ask, “What’s behind this?” and “Does this match what I’ve seen to be true?” This habit of clear thinking becomes a compass that helps them stay aligned with deeper understanding, even in a noisy or uncertain world.

Integrity in Thought and Action
The Seeker of Truth lives in a way that reflects their values. They look for coherence between what they believe, what they say, and how they act. When something feels out of alignment, they notice and make space to reflect and adjust. Integrity shows up in the everyday — in keeping their word, in being honest with themselves, in learning from mistakes without losing direction. It creates a foundation of self-trust. That trust allows them to move through life with greater stability, because their choices are rooted in something solid and authentic.

Openness and Adaptability
The Seeker of Truth doesn’t assume their current understanding is final. They recognize that as life changes, insight deepens, and perspectives shift. They’re willing to update how they think, what they believe, or how they approach things when a clearer view becomes available. This openness allows them to stay grounded through change. They don’t cling to familiar ideas for safety. Instead, they move with the truth as it reveals itself, adjusting and evolving while staying connected to what matters.

Steady Commitment and Patience
The Seeker of Truth stays committed through all phases of growth, including the ones that feel slow, unclear, or uncomfortable. They understand that lasting change takes time. Growth unfolds in stages, and insight often develops gradually. They continue with their practices, their questions, and their reflection even when energy dips or progress feels invisible. Patience, for them, is not passive. It’s an intentional, steady approach that gives change room to take root and become real.

Self-Awareness and Inner Reflection
The Seeker of Truth makes time to look within. They pay attention to their thoughts, emotional responses, motivations, and behaviors. They ask honest questions about what drives them and how their inner world shapes the way they show up in life. Reflection helps them uncover patterns, recognize when they’re stuck, and make more conscious choices. This process deepens self-awareness and brings clarity to their path. Staying connected to themselves in this way allows them to walk their path with more purpose and clarity.

How to Develop the Evolutionary Mindset

You are already engaged in developing the evolutionary mindset. Here are ways how you can further support it:

👉Realize the Potential for Different Understandings: The simple act of recognizing that our current understanding, beliefs, and assumptions could be different or even limited can unlock many qualities of the evolutionary mindset. This initial awareness is a crucial step.

👉Engage in Meaningful Dialogue: Actively seek to understand the viewpoints of others with openness and genuine curiosity, even if they differ drastically from your own. This expands your mindset and fosters a broader understanding.

👉Act in Accordance with New Presuppositions: Consciously applying new perspectives and insights in your actions reinforces those qualities within you.

👉 Engage with Diverse Fields of Knowledge: Explore subjects such as science, art, philosophy, and history, among others. Each discipline offers a unique lens through which to view reality, enriching the depth and complexity of your understanding.

👉Experience Different Cultures: Immerse yourself with curiosity in different ways of life. This exposure to alternative belief systems, values, and problem-solving approaches can challenge your assumptions and broaden your horizons.

👉Engage in Creative Pursuits: Creative endeavours encourage you to think outside the box, explore new possibilities, and bring novel ideas into existence. This fosters innovation and adaptability.

👉Study the Evolution of Ideas: Understanding how our current beliefs and systems have evolved over time provides valuable context. It reveals the dynamic nature of knowledge and the potential for future transformations.

👉Meditation, Mindfulness, and Observation: These practices allow you to observe and identify your mental models, which can then be examined and updated. This fosters self-awareness and conscious evolution.

👉Practice Gratitude: Regularly acknowledging the positive aspects of your life can shift your focus from scarcity to abundance and foster a more open and receptive state of mind.

👉See Failure as a Learning Opportunity: Reframe "failure" as valuable feedback. Analyse what went wrong, extract the lessons, and use that knowledge to refine your approach. Also, believe that your abilities and intelligence can be developed through dedication and active work .

To deepen your understanding of the evolutionary mindset, it's worth exploring key psychological frameworks like; Fixed vs Growth Mindset (Carol Dweck) 🔹Abundance vs. Scarcity Mindset 🔹 Outward vs. Inward Mindset 🔹Learning vs. Performance Mindset 🔹Global vs. Local Mindset 🔹 Mindful vs. Mindless Mindset 🔹Growth-Oriented vs. Goal-Oriented Mindset 🔹 Positive vs. Negative Mindset 🔹 Open vs. Closed Mindset. You can search those key phases on your own. We will touch upon these and much more in the weekly newsletter.

🤔✏️Reflection

Read this chapter again and reflect deeply on the characteristics of the evolutionary mindset. Which ones naturally resonate with you? Which ones do you not fully agree with? Why? Which qualities do you already recognize in yourself? Which ones require more conscious effort and development?

Consider the benefits of embodying these qualities in your own way of being. How might they influence your life across different areas? Think deeply about why they matter to you, and how they can shape the way you move through the world. Actively search for ways to evolve your mindset and apply them in practice.

“Always Try Your Very Best” is the principle of consciously giving your full effort in each moment, naturally aligning your actions with higher spiritual virtues. It’s a way of being—present and fully engaged—where your commitment to excellence becomes a natural expression of your true self.

The well-known phrase "become the best version of yourself" carries a unique dedication. When examined deeply, it prompts us to become more attentive to the intention behind choosing to "always try your very best" in every given moment. This simple yet powerful rule has the potential to transform every aspect of your life. Consider those instances when, upon reflection, you recognize opportunities where a greater effort or different approach could have led to better outcomes. Such reflections serve as valuable insights guiding future actions. Embracing this principle forms the foundation for all other practices, elevating the quality of your thoughts, actions, speech, and reactions. In every relationship and circumstance, striving to do your best encourages continuous growth and excellence.

It's important to understand that your best will vary from moment to moment. Factors like your energy level, mood, and circumstances influence what you can give. Recognizing this variability fosters self-compassion and prevents self-judgment when your performance fluctuates. Accepting that our best will differ from day to day allows us to remain committed without falling into the trap of perfectionism.

When you commit to giving your best effort, you're choosing to engage fully with whatever resources and energy you have at that moment. This approach fosters growth, even when circumstances aren't ideal. Think about like when learning a new skill: initial struggles are natural, but each effort contributes to gradual improvement and increased confidence. The focus shifts from obsessing over perfection to consciously supporting progress.

Yet, as we navigate through life, we must acknowledge that not every day will be filled with ease and success. There will be times when self-doubt creeps in, and setbacks seem to overshadow our efforts. However, these moments are not indicators of failure but integral parts of our learning journey. Each challenge presents an opportunity to grow, adapt, and deepen our understanding of ourselves. By viewing obstacles as stepping stones rather than stumbling blocks, we cultivate resilience and a more profound sense of self-awareness.

The key to apply this principle is to simply remember about it, and that will lead eventually into more effortless, unconscious attempts which will work more in the background.

👉Set Daily Intentions: Each morning, take a moment to set a clear intention for the day. This could be a simple affirmation like "Today, I will approach each task with full presence and effort." This practice helps align your actions with your values from the outset.

👉Reminders: Try wearing a reminder bracelet, sticking a note on your mirror, or setting a gentle phone alarms. These little nudges can remind you to keep pushing even on tough days.

👉Take a Breath: When you feel rushed, pause for a moment. Slowing down—even briefly—can help you make choices with more care and mindfulness.

👉Reflect Often: At the end of the day, take a few minutes to think about what went well and what you could do differently. Learning from your experiences helps you build wisdom over time.

👉Accountability Partners: Share your commitment to this principle with a friend, family member, on social media, or MySpiritWay community. Regular check-ins can provide support, encouragement, and a sense of shared purpose.

Following this rule also has the power to change the world. When you consistently strive for excellence, you set an example that inspires others to re-evaluate their current state and pursue improvement. As each of us gives our best, our influence begins in our immediate circle and can eventually expand, creating a ripple effect that touches countless lives.

25 Spiritual Virtues

We can extend our "Always Try Your Very Best" principle into a set of highly vibrational virtues. The idea is simple: when you consistently give your all, your actions naturally reflect higher values. Following the concept that "like attracts like" and that similar actions yield similar reactions, it makes sense to actively apply these principles across all areas of life.

I've identified 25 common spiritual virtues that recur across many different philosophies, which speaks to their implicit importance. Interestingly, these virtues often reveal themselves naturally when you are truly committed to doing your best. In fact, if you're genuinely operating at your highest level, actions that harm others simply wouldn’t align with that intent.

🤔✏️Reflection

Take some honest time for yourself and examine these values deeply. Try to understand what each virtue means to you personally. Then, reflect on your life: identify which virtues come naturally and which ones might need more emphasis. Ask yourself why they resonate with you, and let that insight guide your growth.

List of highly vibrational spiritual virtues:

🔹 Love 🔹 Truthfulness 🔹 Compassion 🔹 Non-Violence 🔹 Justice 🔹 Faith / Spiritual Surrender 🔹 Obedience to Conscience 🔹 Mindfulness 🔹 Detachment 🔹 Humility 🔹 Gratitude 🔹 Contentment 🔹 Forgiveness 🔹 Courage 🔹 Patience 🔹 Self-Discipline 🔹 Equality of All People 🔹 Respect for Life 🔹 Simplicity 🔹 Generosity 🔹 Purity / Cleanliness 🔹 Kindness 🔹 Service to Others 🔹 Respect for Elders 🔹 The Golden Rule (treat others as you would like to be treated)

As you progress on the path of evolving consciousness, these spiritual virtues naturally begin to reflect in your daily life, guiding your actions and interactions with the world.

Formal spiritual practice is a structured and intentional commitment of time dedicated to spiritual growth. It typically involves disciplined, regular methods that cultivate a sense of sacredness. We can also call them - dedicated time to really connect with yourself. These practices are often consistent, but also evolving providing a framework to deepen one’s connection to the divine, the self, or the universe.

The feeling of sacredness is what makes a formal spiritual practice truly spiritual. In meditation, prayer, or ritual, this sense of sacredness changes how we experience the practice. When we approach our practice with reverence, we open ourselves to something deeper. The practice becomes meaningful in a different way - we feel more connected, more present, and more aware. Without this sense of sacredness, a spiritual practice might look the same from the outside but would miss its essential purpose. Spiritual traditions have always recognized this quality as necessary. It's what transforms practice into a path of genuine spiritual growth and connection.

Developing your own spiritual practice—or exploring different ones to find what resonates with you—is a valuable endeavour.

A well-rounded formal spiritual practice ideally nurtures the mind, body, and spirit together. For example, it might include meditation for the mind, movement like Yoga Asana or conscious walking for the body, and prayer or deep reflection for the spirit, creating a holistic approach to growth.

Elements Often Used in Formal Spiritual Practices:

🔹Meditation: Silent sitting, mantra repetition, mindfulness, concentration techniques, guided visualisations. (e.g. Zazen, Vipassana)

🔹Journaling & Reflection: Writing about spiritual experiences, insights, or gratitude (e.g., keeping a dream journal, scripting intentions, reflecting on sacred texts, or noting daily lessons).

🔹Gratitude: Cultivating appreciation as an intentional practice (e.g., listing three things you’re thankful for each day, offering thanks before meals, creating a gratitude jar, or silently acknowledging blessings).

🔹Prayer: Structured prayers (e.g., daily prayers, the rosary, supplication, Salah, or personal invocations).

🔹Chanting & Recitations: Sacred chants, affirmations, or scriptural readings (e.g., chanting "Om," reciting Psalms, repeating a mantra like "Om Mani Padme Hum," or reading from the Bhagavad Gita, the Bible, the Koran).

🔹Breathwork: Pranayama or other breath-based techniques (e.g., alternate nostril breathing, breath of fire, Holotropic breathwork, or box breathing).

🔹Energy Practices: Cultivating, balancing, or channelling subtle life force through intentional movement or energetic techniques
(e.g., Qi Gong, Tai Chi, Reiki, chakra balancing, grounding exercises, or aura cleansing).

🔹Sacred Rituals: Engaging in ceremonies or symbolic acts (e.g., full-moon rituals, smudging with sage, lighting candles for intention, creating altars, or performing a water blessing).

It’s truly important to discover a spiritual practice that supports the evolution of consciousness. Over the years, I’ve found that the moments just after waking and just before sleeping are especially powerful for this. These are natural pauses in the rhythm of your day — times when the mind is more quiet and receptive, making them ideal for reflection, grounding, and deeper awareness.

In the morning, as you first wake up, your mind hasn’t yet been flooded by distractions. It’s a sacred moment when your awareness is fresh, and you can consciously set the tone for the rest of the day. A morning practice helps establish clarity, calmness, and intention — making it easier to stay aligned with your values and follow through on what truly matters.

In the evening, as the day winds down, you have another powerful opportunity to dedicate time for turning inward. This is a time to release tension, process the day’s experiences, and settle into a more peaceful state. The quality of energy and attention you bring to this moment will influence your sleep and be carried into your subconscious. A quiet, mindful evening practice helps create space for healing, integration, and restoration as you rest.

🤔✏️Reflection

A consistent spiritual practice even a simple one can create profound change over time. Therefore, it’s essential to observe what makes your practice feel difficult and what causes you to want to skip it. Notice the patterns or distractions that make your mind feel restless or unstable. These signals are invitations to deepen your awareness and gently bring yourself back to center. With patience and compassion, even the most scattered mind can find stillness.
Once you've identified the obstacles, take small, intentional steps to either transform them such as setting clearer boundaries or eliminate them altogether by adjusting your environment or routine in a way that supports your practice.

My Personal Spiritual Practices:

Morning - 8 Limbs of Yoga

I personally follow the teachings of the 8 Limbs of Yoga (Yoga means Unity - the state of higher consciousness), which I found by itself a complete spiritual system, path of progression of your consciousness towards experience of the state of highest consciousness.

8 limbs extends beyond formal spiritual practice, offering rules for life with Yamas - social ethics (Ahimsa - kindness, Satya -truthfulness, Asteya - no stealing, Brahmacharia - moderation, Aparigraha - generosity) and Niyamas - personal practices (Aaucha - purity, Aantosha - contentment , Tapas - austerity , Swadyaya - self-study, Iswara Pradihana - surrender). Yamas and Nyjamas are fascinating for deep contemplation which can unlock multimodal dimension to each of the rules.

I currently follow mainly recordings of Charlie Follows for Yoga Asanas, Breath with Sandy for Pranayamas and this Silient Meditation counter. But I’m also actively working on developing a complete 60-minute formal spiritual practice. Once it’s ready, you’ll be able to join it live right here and I’ll let you know by email when it’s available.

Step by Step:

Here is my personal interpretation of the Eight Limbs of Yoga, expressed as a complete formal spiritual practice. Each limb has been thoughtfully integrated to support a deep and balanced inner journey.

1. Dedication to Divinity - Dedicate the present moment to a higher power, Divinity, God, Universe, Universal Essence, Higher Self. We can invoke deeply "I dedicate this time to the Divinity, I allow the Divine to guide me". This can help to open up feelings of sacredness to the practice.

2. Intention for the Practice - Set up right intention for that can be also later taken into the coming day.

3. Yoga Poses Flow (Asana) - Prepare body for prolonged sit in comfortable, stillness. Support the process of cleaning the impurities which hinder the flow of energy. Perform a 20-30-minute sequence of Full Body Yoga Poses. You might want to specifically design it to target those areas that need most of your attention. It's important to sync the movement with the breathing - ideally combined with slight restriction (Ujjayi breath).

4. Breathwork (Pranayama) - Settle into stillness (floor or chair) and practice breathwork/breath control. It will help to prepare your mind to blow away much of the internal noise. It's best to experiment with different techniques to find one that aligns best with your own unique needs. I follow DMT (Dynamic Mediation Technique) session for 2 rounds, which include intensive inhalations and exhalations through the mouth with breath retention on full and empty lungs between rounds. Interestingly breathing can help you to control the way how you feel, and even how resistant you are to extreme temperatures.

5. Sensory Withdrawal (Pratyahara) - Practice by becoming aware of your sensory input. You can also slowly scan your physical or energetic body. The key here is to avoid any judgment and simply observe things as they are. This practice helps reduce external stimulation, allowing your attention to shift inward.

6. Concentration (Dharana) - Anchor your focus on one point. You can focus on a mantra, point in the physical body, point in the energetic body, spiritual quality, name of God, Sacred Geometry, or the act of observation itself. As we mind will constantly try to seek for distraction, you need to effortlessly exercise the attention back on the chosen point of focus.

7. Meditative Absorption (Dhyana) - Let effort dissolve as concentration becomes effortless. Mental images slow down. You might feel one with your object of concentration. Time dissolves, and only presence remains.

8. Yoga (Samadhi) - Experience unity. With time, through Dhyana, and dedicated practice "I" expands into the universal consciousness, which can have lasting impact on quality of life.

Before Bed - Full Body Energy Scan

Each night, I work with energy. First, I lie down on my back and begin to focus on becoming aware of myself resting on the bed. My attention then shifts to my breath, following its rhythm and allowing it to calm naturally. Next, I move my awareness slowly through my body, starting with my toes. I try to tune into them, inviting sensations to arise. Once I connect with subtle energy flow, I gradually guide my focus upward, allowing myself to fully inhabit each part of my being. If certain areas feel less present, I linger there, gently offering space. Sometimes this unlocks memories needing integration, if that happens I integrate them in a safe space without judgment. I avoid forcing sensations, manipulating energy, or "fixing" anything; instead, I simply offer conscious attention and space, trusting the innate intelligence to guide the process.

When I reach the crown of my head, I begin the journey again. On the second pass, I release control entirely, letting my awareness flow where it’s needed. The practice often dissolves into deep, restorative sleep.

🤔✏️ Reflection

Think about how you can develop a formal spiritual practice that is resistant to excuses. Reflect on the most likely scenarios where you might feel tempted to skip your practice, and find practical ways to overcome those obstacles before they arise. By preparing in advance, you strengthen your commitment and make it easier to stay consistent, even on challenging days.

Micro-awareness is the art of shining a tiny spotlight on the unnoticed moments of our day. Instead of letting life pass by on autopilot, we train ourselves to catch even the smallest cues—a fleeting thought, a subtle bodily sensation, or a slight shift in emotion. This practice encourages us to be active observers, noticing our inner experiences and evaluating their quality.

Every moment is entirely unique, not only as they are never going to be repeated, but also because through every moment we express ourselves and experience life just as we are in this given moment. There is so much wisdom that is seemingly hidden if we are not attentive enough. So much so, that many inner movements, if left unnoticed, can shape the entire trajectory of our lives.

Micro-awareness is a practical tool that combines qualities of mindfulness (which is the ability to be aware, paying attention without judgment), but also self-awareness and reflection, which help us to create enough space to realise the quality of it and eventually take steps to elevate its quality. Through micro-awareness we do it daily by catching and examining our thoughts, emotions, bodily sensations, speech, and behaviors as they arise.

Key Practical Benefits of Micro-Awareness:

🔹Elevating the Quality of Inner and Outer Experience

Through consistent observation, we begin to notice not just what is happening inside us, but how it is happening. We start to recognize when our thoughts are clear or when they are cluttered, when our speech uplifts or when it wounds, when our emotions nourish us or drain us. With this awareness, we create the space to consciously improve the quality of everything we experience and express.

Rather than letting patterns of negativity, anxiety, or unconscious behavior dominate, we can choose to shift toward higher, more refined states of being. Even small changes, like replacing a harsh inner thought with a compassionate one or choosing words that heal instead of hurt, can gradually reshape the entire tone of our lives.
In this way, micro-awareness becomes a daily act of quiet refinement, polishing the way we think, feel, speak, and act into greater alignment with our values and aspirations.

🔹Early Detection and Prevention of Negative Patterns

Another essential benefit of micro-awareness is the ability to notice small issues at their very root—before they have the chance to grow into major problems. Most challenges in life don't explode suddenly; they creep up quietly through small signs we often ignore. A feeling of tension in the chest, a slight irritation in conversation, a subtle urge to procrastinate—these tiny signals, when left unattended, can evolve into anxiety, conflict, stagnation, or worse.

Micro-awareness trains us to become sensitive to these early warning signs. By catching small misalignments as they arise, we can correct our course while it’s still easy to do so.
It’s like noticing a tiny leak in the roof and fixing it immediately, instead of waiting for a storm to flood the whole house. In relationships, in health, in finances, in personal habits—early awareness gives us the precious power to prevent suffering before it takes root.

🔹Strengthening Conscious Choice and Inner Freedom

Perhaps one of the most profound gifts of micro-awareness is that it strengthens our ability to choose how we respond to life. Instead of running on habitual reactions—acting out of old conditioning, emotional impulses, or fear—we create a sacred pause between stimulus and response.

When we notice an emotion rising, a critical thought forming, or a habitual behavior starting to unfold, we have a chance to ask ourselves:
"Is this how I truly want to act?"
"Is this thought or reaction aligned with who I am becoming?"

This conscious questioning is the birthplace of freedom.
Rather than being driven by automatic patterns, we start to choose our actions with clarity and intention. Over time, this deepens our personal sovereignty—we are no longer victims of habit but architects of our own lives. Micro-awareness helps us reclaim the power to act in ways that are aligned with our highest self, even in moments of difficulty.

🔹 Rewiring Automatic Habit Loops (Neuroplasticity Effect)

Through micro-awareness, every time you catch yourself about to act out an old pattern—whether it's stress eating, snapping in anger, procrastinating, or falling into fear—and instead make a conscious choice, you are literally rewiring your brain.

This is not just a metaphor; it’s real neuroplasticity at work.
Micro-interruptions of old reactions create new neuronal pathways, which, over time, cause your brain to naturally default to healthier, wiser patterns without effort.

In this way, micro-awareness becomes not only a method for present-moment awareness but also a tool for long-term transformation of your brain’s architecture, creating a new baseline for thought, emotion, and behavior.

🔹Creating a Living, Self-Correcting System

With micro-awareness in place, your self-development no longer depends on massive self-help programs, external coaches, or bursts of motivation.
You develop an internal, living mechanism that naturally detects misalignments as they arise.

Like a finely tuned instrument, you become able to sense small shifts—subtle forms of tension, emotional instability, unhelpful mental loops—and adjust your course in real-time, gently returning to your center.

Over time, this builds a kind of inner autonomy: you no longer need dramatic interventions to course-correct your life. Instead, you evolve in small, graceful adjustments every day, becoming a self-renewing, self-evolving being.

Step-by-Step Micro-Awareness Challenge:

The Micro-Awareness Challenge is a weekly practice designed to enhance your observation by focusing on one element of the "Holy 5" at a time. Through intentional observation, evaluation, and reflection, you’ll explore your inner and outer experiences, identify patterns, and make conscious decisions to align with your values and intentions, and improving the quality of your life.

The Holy 5: Key Areas of Focus

The challenge revolves around five core elements—Thoughts, Feelings, Bodily Sensations, Speech, and Behaviour. Following the Lao Tzu wisdom, you can noticed that the focus areas are organised according to it. Below is a detailed breakdown of each:

Thoughts:

👉What to Do: Take a moment throughout your day—maybe when you’re sipping your coffee or waiting for a page to load—to really tune into your headspace. What’s buzzing up there? Ask yourself, "What am I thinking right now, and is it something I’d share with a friend?" or "What’s looping in my mind like a catchy song I can’t shake?"

👉Evaluation: Dig into what you find—are these thoughts lighting you up with inspiration, or are they dragging you down with worry? Are they sharp and focused, or scattered like leaves in the wind? Picture them for a second: do they feel like a warm hug or a nagging critic? How are they shaping your vibe today?

👉Goal: Decide if these mental wanderings are steering you toward who you want to be. Are they in sync with your big-picture intentions, or are they pulling you off course? If you’re stuck replaying a flub from yesterday, could you nudge yourself toward a thought like, "Okay, what’s one thing I can do better next time?"—something practical and kind to get you moving forward?

Speech:

👉What to Do: Pay attention to the words you utter, whether you’re chatting with someone or muttering to yourself. What’s your voice up to? Ask, "Have my words today been ones I would be proud to repeat?" or "How am I talking to myself when no one’s listening?"

👉Evaluation: Weigh your words—are they soft and thoughtful, or sharp and snappy? Are you lifting people up with what you say, or leaving a trail of meh vibes? Think about your tone, too—does it sound warm and steady, or rushed and rough? How’s it landing, for you and whoever’s on the receiving end?

👉Goal: Make sure your speech vibes with what you stand for. Is it building bridges or burning them? If you catch yourself snapping or grumbling, could you take a beat and try again with something gentler—like swapping “I’m such a mess” for “I’m figuring this out, and that’s okay”?

Behaviour:

👉What to Do: Watch how you move through your day, especially in the little moments. What’s your body language saying? Ask, "What am I doing right now—am I rushing or chilling?" or "How am I reacting to this hiccup—freaking out or rolling with it?"

👉Evaluation: Look at your actions—are they calm and on-purpose, or are you bouncing around like a pinball? Do they match the you you’re aiming to be, or are they just knee-jerk responses? How do you feel after acting this way—proud, or like you missed the mark?

👉Goal: Tweak your moves to line up with your deeper goals. Are your actions building the life you want? If you’re dodging a task you know matters, could you start with one tiny step—like setting a timer for five minutes—to nudge yourself into gear?

Feelings:

👉What to Do: Pause a few times a day—maybe mid-morning or after a chat—to check in with your heart. How’s it feeling in there? Try asking, "What’s the emotional weather like right now—sunny, stormy, or somewhere in between?" or "What’s bubbling up in me at this very moment?"

👉Evaluation: Get curious about what’s brewing—are you floating on a cloud of calm, or wrestling with a knot of anxiety? Maybe you’re buzzing with joy or simmering with frustration—what’s that doing to your energy? Are these feelings lifting your spirits or making you want to hide under a blanket? Notice how they ripple out to your day.

👉Goal: Figure out if these emotions are playing nice with your well-being. Are they fuelling you or draining you dry? If you’re swamped with overwhelm, could you shift the scene—like stepping outside for a breath of fresh air or slowing down with a deep inhale—to ease back into balance?

Bodily Sensations:

👉What to Do: Zero in on your body a few times a day, maybe when you stand up or sit down. How’s it holding up? Ask, "What’s my body telling me right now—am I buzzing with energy or dragging my feet?" or "Where’s that tightness sneaking in—my neck, my jaw, my back?" "How is my breath?"

👉Evaluation: Listen closely—are you feeling loose and relaxed, or is there a stiffness shouting for attention? How does your body react to what’s around you—does it perk up after a stretch or slump after hours hunched over a screen? What’s it whispering about how you’ve been treating it today?

👉Goal: Catch those little signals before they turn into loud alarms. Are you giving your body what it needs to thrive? If your shoulders are screaming from tension, could you roll them out or stand taller to give them some love—and maybe dodge a bigger ache tomorrow?

How the Challenge Works: A Weekly Structure

The Stay Observant Challenge is a cyclical process that builds self-awareness over time.

Here’s how to implement it step-by-step:

1. Select One Element. Focusing on a single area allows for deeper exploration and insight. Dedicate each week to one of the five elements. For example, start with "Thoughts" in Week 1, then move to "Feelings" in Week 2, and so on.

2. Daily Check-Ins. These brief moments of awareness help you stay connected to your chosen element throughout the day.

Pause for a few seconds during transitions (e.g., moving between rooms or tasks) and ask yourself a tailored question based on your weekly focus: Thoughts: "What is happening in my mind right now?" Feelings: "What emotions am I experiencing right now?" Bodily Sensations: "How does my body feel right now?" Speech: "What words have I been using recently?" Behaviour: "How have I been acting and reacting lately?"

3. Daily Evaluation. This reflection helps you process your experiences and uncover insights. At the end of each day, engage in a relaxing exercise (e.g., deep breathing, stretching, or meditation). Journal your observations related to your weekly focus. Write down what you noticed, such as recurring thoughts, emotions, or physical sensations. Look for patterns and question them to deepen your understanding (e.g., "Why do I feel tense every afternoon?" or "What triggers my critical self-talk?")

4. Reflect on Quality. This step bridges observation and action, encouraging intentional growth.

Consider whether your observations align with your values and intentions. Ask yourself: "Do these thoughts/emotions/actions support the person I want to be?" "What small adjustments could improve my alignment?"

5. Transition to the Next Element. Cycling through all five elements can help you to develop habit of being observant.

After completing a week, shift your focus to the next element in the Holy 5 (e.g., from Thoughts to Feelings).

6. Repetition Builds Mastery. Consistent practice sharpens your ability to observe and adjust, creating a sustainable habit of self-reflection. Repeat the cycle continuously, revisiting each element over time.

7. Actionable Insights. Turn insights into tangible steps that enhance your well-being and reinforce positive change.

Conclude your daily journaling with one or two small, practical adjustments based on your observations (e.g., "I’ll take a short walk when I feel anxious" or "I’ll pause before responding to avoid harsh words").

Tips for Success:

🔹 Keep It Simple
Start small. Begin with brief check-ins—just a few seconds of awareness—and short, honest journal entries. The goal is to build the habit of returning to observation, not to overwhelm yourself with complicated processes.
Consistency matters far more than how "deep" or "perfect" any single moment feels. Small, steady steps accumulate into profound shifts over time.

🔹 Be Curious, Not Critical
Approach each observation as a curious explorer, not as a judge. The goal is not to criticize yourself for having negative thoughts or difficult emotions, but simply to notice them with openness.
Curiosity softens the mind and allows insights to naturally arise, while judgment only tightens resistance. Think of yourself as gathering valuable information about how you truly function beneath the surface.

🔹 Stay Flexible and Gentle
Life is dynamic, and so are you. Some days you may have more space for deep reflection; other days, only a few breaths of awareness. That’s perfectly fine.
Adjust the timing, style, or focus of your check-ins based on what feels natural and supportive that day.
Flexibility keeps the practice alive and prevents it from becoming a rigid "task" that loses its spirit. Gentle persistence always beats rigid perfection.

🔹 Celebrate Small Wins
Every time you catch a fleeting thought, observe a reaction, or notice a small shift in behavior, take a moment to mentally celebrate it.
Micro-awareness is built moment by moment, and honoring small successes keeps motivation alive. Remember: transformation is a collection of many tiny victories.

🔹 Trust the Long Game
Change rooted in awareness tends to grow slowly, quietly, and deeply.
You may not always see dramatic results overnight—but know that each day of practicing micro-awareness is laying down a stronger foundation for inner freedom, resilience, and conscious living.
Patience is part of the art.

As you refine your ability to observe and assess, you build a stronger foundation for evolving your consciousness and strengthen the power of impacting the very fabric of the reality. Remember every tiny moment of awareness is a step toward a more intentional and fulfilling life.

With time and habitual effort you will dive deeper into essence of each of the key elements, gaining deeper insights which if with enough attention can be turned as practical roots into evolution of consciousness.

Deep reflection is the intentional practice of pausing to think deeply about your life, asking meaningful questions, and exploring your experiences. It’s a process that begins with curiosity—acknowledging doubts and uncertainties as starting points—and involves delving into the "why" behind your thoughts, feelings, beliefs, and actions. Whether through disciplined inquiry or allowing insights to emerge naturally, deep reflection helps you gain self-awareness, grow as a person, and live more intentionally.

"Philosophy begins with wonder." — Plato

Asking the right questions and seeking answers deliberately have been at the core of every scientist, philosopher, artist, and seeker of truth throughout history. This pursuit is an art form in itself, one that nourishes not only the evolution of consciousness but also the broader arc of human progress. It’s through this intentional engagement—probing the unknown with curiosity and courage—that we unlock new realms of understanding, both within ourselves and in the world around us. That’s why there is so much importance placed on actively embracing deep thinking: it’s the spark that ignites discovery, the thread that weaves insight into innovation, and the quiet force that propels us toward a more awakened existence. To seek answers is to honour the boundless potential of the mind, cultivating a legacy of growth that echoes far beyond our individual lives.

Reflection as a natural feature of the mind which not many nowadays actively utilise. We are too busy in the world of distractions and general business, and we forgot often to take a moment to think deeply about things. Also as I realised many are afraid to do so, as they might have to face with uncomfortable truths about oneself, often those that we are aware of but don't want to strongly admit. Many also don't see enough value in reflection as they expect immediate results.

Deep reflection is practice that involves:

🔹Acknowledging doubt and uncertainty as starting points for wonder

🔹Asking profound questions and delving into the "why" behind our experiences and beliefs

🔹Seeking answers through disciplined inquiry or allowing insights to emerge naturally

🔹Looking within to question the very foundations of our beliefs, actions, and experiences

The Benefits of Regular Deep Reflection

When practiced consistently, deep reflection offers transformative benefits:

🔹Self-Knowledge and Purpose – Perhaps the most valuable outcome of reflection is genuine self-knowledge. By examining your thoughts, behaviours, and values, you gradually build a clearer picture of who you are and what matters most to you. This self-awareness naturally guides you toward your purpose—not as a single dramatic revelation, but as a gradually unfolding understanding of how your unique gifts can best serve yourself and the world.

🔹Improved Decision-Making – Reflection creates space between stimulus and response, allowing you to make choices aligned with your deeper values rather than reacting from habit or impulse. Over time, this leads to decisions you're less likely to regret.

🔹Emotional Intelligence – Regular reflection helps you recognize patterns in your emotional responses. You become better at identifying triggers, understanding your feelings, and responding thoughtfully rather than reactively.

🔹Enhanced Learning – When you reflect on experiences, you extract meaningful lessons that might otherwise be missed. This transforms even difficult experiences into valuable sources of growth and wisdom.

🔹Greater Presence – The practice of reflection trains your mind to be more present and attentive, allowing you to fully experience life rather than merely going through the motions.

🔹Authentic Connection – Understanding yourself more deeply enables more genuine connections with others, as you bring your authentic self to relationships rather than projecting an image or fulfilling expectations.

🔹More Deeply Oriented Life – When you think deeply about the meaningful and significant life questions. You develop the depth and understanding of this reality, and ways how to effectively align with them, leading to more conscious way of living.

How to Practice Deep Reflection

Here are some practical methods:

👉Journaling – I've heard many times that journaling is one of the most effective ways to supplement the self-growth journey. Writing your thoughts and experiences regularly serves multiple purposes. It helps clarify thinking, record insights, process emotions, and track your growth over time. Many find that the act of writing itself reveals connections and insights that weren't apparent through thinking alone. Keep a dedicated journal and write for at least 15 minutes daily, preferably at the same time each day to establish a habit.

👉Meaningful Conversations – Engaging in deep discussions with trusted individuals can spark new insights and perspectives. Choose conversation partners who listen deeply, ask thoughtful questions, and challenge you with respect. Schedule regular coffee dates or walks with friends who value depth over small talk. You may also join spiritual groups or philosophical gatherings in your place of living—often, you might find people eager to engage in deep conversations. Alternatively, search for an online community. Also, in regular day-to-day interactions, dare to ask deep questions—you might be surprised that a great majority of people have a deeper side to them.

👉Unstructured Wandering – Allow your mind the freedom to explore ideas without immediate judgment or direction. This can be done during a quiet walk, while gazing out a window, when driving a car, or during a dedicated moment of solitude. Set aside 20 minutes of "thinking time" with no devices, no specific agenda, and no expectation of productivity.

👉Meditation – While different from reflection, meditation creates the mental space and clarity that makes deep reflection possible. Even a brief daily meditation practice can significantly enhance your capacity for reflection. You might receive deeper thoughts that will naturally arise, and you can question them or allow them to unfold naturally. Begin with 5/10 minutes of simple breath awareness or any other desirable meditative form before transitioning to reflective thinking. You may notice that in longer sessions, deep thoughts arise more effortlessly.

What to Reflect on:

Below you are offered example list of the reflections. To get the most out of your practice, consider reflecting on a variety of aspects:

🤔Quality of Your Day – Review your previous day; this can be done as a wind-down routine. Ponder deeply: Did I really try my very best this very day? Did I live in alignment with my deep values and spiritual virtues? Where did I succeed, and where might I improve? How am I going to do better tomorrow?

🤔Life Choices – Examine your decisions and learn from past experiences. Reflect on what worked, what didn't, and why. How might you approach similar situations differently in the future?

🤔Existential Questions – Ponder deeper questions such as: Who am I beyond my roles and identities? What do I truly identify with at my core? Why am I here, and what unique contribution can I make? What constitutes a meaningful life for me personally? How do I form deep and authentic relationships? What does genuine happiness feel like, and what conditions nurture it? What can I know for certain? What does it mean to exist? What does it mean to be me? What is my deepest most authentic desire?

🤔Spiritual and Metaphysical - What is the nature of reality, and how does it shape my understanding? Is there an absolute truth, or is everything relative? How do I define 'God' or a higher power, and what role does it play in my life? Do I feel connected to something beyond my physical body and mind?

🤔Spiritual and Ethical Virtues – Consider how well your actions reflect the virtues you value most. Which virtues do you embody naturally, and which require more conscious effort? How might you better align your daily actions with your highest values?

🤔Life Satisfaction – Reflect on various domains of your life—career/business, health, well-being, romantic relationships, family, friends, personal growth, recreation and free time, finances, spirituality, environment, contribution. Evaluate your level of satisfaction in each and consider how you might enhance areas that feel lacking.

🤔Energy Management – Identify what consistently drains your energy and what reliably replenishes it. Notice patterns that may be contributing to stress, burnout, or diminished well-being. When do I feel truly alive and engaged in the moment? What consistently drains my energy, and how can I address it?

🤔Personal Desires and Aspirations – Clarify what you truly want in life, distinguishing between societal expectations and authentic personal desires. Consider creating a vision board or setting aside time to align your thoughts with your deepest aspirations.

🤔Impact on Others – Evaluate the quality of your influence on your community and the world. How do your actions affect those around you? What legacy are you creating through your daily choices?

🤔Habits and Routines – Examine your daily habits and routines. Which serve your well-being and growth, and which undermine them? What small changes might have the most significant positive impact?

🤔Community Values – Reflect on shared beliefs and values within your communities. Ask, "What do we believe collectively? What are our shared values? How do these values manifest in our actions?"

🤔Distractions and Impediments – Identify distractions that keep you from establishing a strong reflective practice and living intentionally. What boundaries might you establish to protect your inner life?

🤔Contemplative Reading (Engaging in Sacred Texts) – Actively engage with philosophical and religious texts with an open mind and heart, reflecting on their deeper meanings and implications.

🤔Reflect on the Laws of This Reality – Contemplate the fundamental principles governing existence, cause and effect, interconnectedness, and the nature of consciousness.

In your sessions and through the day write down questions and aspects which you are naturally drawn towards. Follow the lead of curiosity and use it for your Deep Reflection sessions.

Deep reflection is not just a solitary exercise—it's a way to reclaim and refine your inner life in a world that often discourages independent thought. By making this practice part of your daily routine, you build a resilient, self-aware, and thoughtful mindset, enabling you to navigate life with clarity and purpose.

In the words of Socrates, "The unexamined life is not worth living." Through regular deep reflection, you ensure that your life is not merely lived, but thoroughly examined, appreciated, and intentionally shaped according to your deepest values and aspirations. Deep Reflection it's one of the important key practices on the path of the evolution of consciousness.

The Conscious Healthy Lifestyle is a way of living that supports the evolution of consciousness while promoting overall well-being by maintaining a balance of physical, mental, emotional, and spiritual health.

Conscious Healthy Lifestyle connects well with "the always try your very best principle" and can be applied into rule of the art of perfect day, which could be understood as "trying your very best" to nail healthy ways of living within the given day. So it's a bit different scope of directed focus, where the "always try your very best" is quite general principle with potential to develop spiritual virtues in daily life perfect day is one that includes all the tasks you promised yourself to follow.

You won’t always be able to complete everything, as energy levels and the constantly changing nature of life can make it difficult, but dedication to do your very best and to try and adapting to the unexpected is important.

There are different ways to approach a daily routine. You can test a fixed-by-timing daily dedication, where you plan everything based on timely manner or you can more flexibility in completing the tasks you promised within the time period of the given day. Alternatively, you can apply a hybrid approach—having mornings and evenings more structured while allowing more freedom during the day due to its unpredictability.

After analysing dozens of different individuals' daily routines, there is a lot of discrepancy, and we can say that there is no single best way to live the day. Therefore, constant experimentation and observation are required, as finding the perfect balance is a subtle art. You can pay attention to your body's signals, such as when you have peaks of energy and when you feel tired or lazy.

You can get inspired and to help you develop your own conscious lifestyle by reading more about:

🔹Living with Higher Purpose 🔹Applying wisdom of longevity 🔹Mind-Body-Spirit-Shadow Integration 🔹Art of Minimalism 🔹The art of Letting go 🔹 Sustainable Living 🔹Mindful Living 🔹Ikegai 🔹 Positive Psychology 🔹 Slow Living 🔹 Wabi-Sabi as Life Philosophy 🔹 Striking for the Balance 🔹 Ayurveda 🔹 Zen Living 🔹Stoicism 🔹The Eight Limbs of Yoga. 🔹Blueprint by Bryan Johnson (many of them we will explore in the weekly newsletter)

One of my favourite frameworks for healthy conscious living is the 5 Pillars of Longevity. This approach represents a lifestyle—an integrated set of basic, fundamental habits that serve as the foundation for long-term health and well-being.

Longevity is an important goal because a long life gives you enough time to fully enjoy your existence, progress on your personal and evolutionary path, and experience the benefits of a healthy lifestyle also promoting the significant reduction in suffering. Living in a naturally healthy way not only increases your chances of a long, fulfilling life but also enhances the quality of every day.

You may find many of these tips obvious—that’s exactly the point, and if you already follow most of them well done. There is always a space for improvement :)

For those that just begin their journey with development of healthy day routine. Simply try your very best to nail the perfect day. You might face yourself with resistance, you might not always be able to perform at the same level and that's okay, until you keep those fundamentals at the canter of your attention.

Every person's journey toward healthy living is unique. For some, these habits might need time and small, consistent adjustments before they become new norm. Start with one area and one thing that can help you to improve, integrate it into your day, and gradually build on it. Over time, even what initially seems challenging can become a natural part of your life.

All the elements below are intertwined like when one of those elements it's not well taken care of, the whole structure becomes unstable and shaky. Also pillars below for those that are not interested in spiritual growth, can offer immense improvement in quality of life if taken as priority.

The 5 Pillars of Longevity focus on key areas including:

1. Regenerative High Quality Sleep.

Sleep is essential, not optional. It's the foundation for health, happiness, and peak performance.

🤔Reflection

Remind yourself of a time when you didn’t sleep well. How was your overall well-being?

Things that you can do:

👉Consistent Sleep Schedule - Regulate Body Clock. Go to bed and wake up same time daily to regulate circadian rhythm and boost sleep.

👉 Dark Environment - Maximize Melatonin. Make your room pitch black to maximize melatonin for deeper sleep.

👉 Cool Room Temperature - Signals Sleep Readiness. Keep your room cool (16-19°C / 60-67°F) to help your body prepare for deep sleep.

👉 Limit Screen Time 2 Hours Before - Block Blue Light. Avoid screens before bed to prevent blue light from suppressing melatonin. You can set up black and white bed routine on your devices and night mode which will add more yellow colour to the screen.

👉 Wind-Down Routine (30-60 min) - Prepare Mind & Body. Create a relaxing pre-sleep routine (journal, bath, tea etc.) to wind down effectively. Avoid entertainment connected to electronics (movies, games) as they can stimulate you rather than help you to relax.

👉 Hydrate Earlier Evening - Avoid Night Wake-Ups. Reduce fluids before bed to minimize night time bathroom trips and sleep disruption.

👉 Avoid Stimulants After Midday - Protect Sleep Quality. Cut out caffeine, nicotine, and other stimulating activities in afternoon to safeguard sleep.

👉 Dim Red Light Evening - Melatonin-Friendly Lighting. Use dim red light in the evening as it least disrupts melatonin.

👉 Light Meal 2 Hours Before - Optimize Digestion. Eat a light dinner at least 2 hours before bed for better digestion and sleep. Some sources suggest even longer time, observe your body signals. If empty or full stomach disturbs the ease to fall asleep.

👉 Sunlight Morning & Afternoon - Set Circadian Rhythm. Get sunlight exposure in morning and afternoon to strengthen your sleep-wake cycle.

👉 Wake Up Naturally (If Possible) - Respect Body's Wake Time. Wake naturally without alarm if possible for a gentler, more rested start. Alternatively consider progressive volume and relaxing alarm tone, you might also consider wearables and apps that will help you to awaken in the right moment.

👉 Comfortable Bed - Support Physical Rest. Invest in a comfortable mattress and pillows for physical relaxation and undisturbed sleep.

🤔Reflection

Think which improvement you can implement immediately. Experiment, and keep track on the difference.

2. Healthy Nutritional Balanced Diet.

Nutrition is KEY. Food becomes your cells. Food impacts your energy levels, mood, immunity and long term-health.

🤔Reflection

Remind yourself of a time when you over eaten, or ate something really unhealthy. How did you feel?

Things that you can do:

👉 Lower or Best Eliminate Processed Junk - Use common sense, and get in habit of checking the ingredients list in search for harmful additives, sugar, refined carbs, unhealthy fats (fried foods, excessive processed oils). Be aware of products market ECO, Healthy, Vegan etc. as they often contain high sugar quantities. Make sure they are really healthy. You can use AI to analyse product based one photo of ingredients for you. After time you will learn to recognise what's good for your body.

👉 Enjoy Healthy Food, or at Least See It as Fuel. You can either put effort into cooking a variety of tasty, healthy meals or follow a simple diet that meets all your nutritional needs, treating food as nourishment for your body.

👉 Eat Veggies Daily. - Maximize Micronutrients. Eat huge quantities and an extreme variety of vegetables daily, especially leafy greens, cruciferous veggies, and non-starchy options, to flood your body with diverse vitamins, minerals, fiber, and phytonutrients. Veggies are the absolute base of a nutrient-dense diet. To support that goal find out about what are Microgreens here▶️

👉Eat Whole Foods for Fiber. - Gut Health, Blood Sugar, & Foundational Nutrition. Build your diet on whole, minimally processed foods: whole grains (in moderation for some), fruits (lower sugar berries especially), vegetables, legumes, nuts, and seeds. These are your primary sources of fiber, complex carbs, vitamins, and minerals.

👉 Prioritize Protein Each Meal - Fuel Muscle, Satiety & Repair. Think about including high-quality protein at every meal, focusing on lean sources like lean meats, fish (especially fatty fish for Omega-3s), eggs, and plant-based proteins like legumes and tofu. Protein is crucial for muscle, satiety, and overall metabolic health. (if you are or want to become Vegan or Vegetarian there are many available options as well)

👉 Choose Healthy Fats Wisely - Brain, Hormones, & Cellular Health. Incorporate specific healthy fats from optimal sources: extra virgin olive oil, avocados, nuts (especially walnuts, almonds), seeds (flax, chia), and fatty fish. These fats are critical for brain function, hormone production, cell membranes, and nutrient absorption.

👉 Drink Filtered Water Instead of Bottled Water. Switching from bottled water to filtered tap water can reduce microplastic intake. Microplastics, found in bottled water, pose potential health risks, including inflammation and hormonal disruptions (still being researched). Opting for filtered tap water minimizes exposure to these contaminants and supports overall health.

👉 Hydrate Consistently Throughout the Day. Drink water regularly throughout the entire day, not just when thirsty. Carry a water bottle and sip frequently to maintain consistent hydration levels. You can combine the hydration habit with exercise routine, and even drink a glass of water each time after urination. You can also monitor urine colour - light-coloured urine typically indicated proper hydration.

👉 Healthy Gut. Optimize Microbiome. Regularly consume fermented foods like kimchi, sauerkraut, and consider targeted probiotic supplementation based on gut microbiome testing and specific health goals (not just general "strong" probiotics). Aim for a diverse and optimized gut microbiome.

👉 Basic Supplementation - Consider targeted supplementation only after identifying specific nutrient gaps through blood tests and dietary analysis. Don't play guess game.

👉 Plan Meals & Snacks - Engage in meticulous meal planning to ensure optimal nutrient intake and manage calorie levels. Plan meals in advance to avoid impulsive, less healthy choices.

👉 Cook at Home More - Cook almost all meals at home to have absolute control over every ingredient, portion size, and cooking method. Avoid relying on restaurant or processed foods as much as possible. Focus on healthy preparation methods (steaming, baking, grilling, light sautéing). There are many healthy - almost no time preparation - meals and snacks you can eat, search for them to avoid unhealthy tempation.

👉 Spice Up Meals - Use herbs and spices generously in your cooking not only for flavor but also to maximize your intake of beneficial bioactive compounds, antioxidants, and anti-inflammatory agents. Research spices with specific health benefits.

👉 Mindful Eating - Practice deeply mindful eating: eat slowly, savor each bite, pay intense attention to textures and flavors, eliminate distractions, and listen to your body's hunger and precise fullness cues. Optimize digestion and nutrient absorption through mindful eating practices.

👉 Caloric Restriction (with Optimal Nutrition) - Explore benefits of caloric restriction (significantly reducing calories while meticulously optimizing nutrient density) as a key strategy to pursue longevity, enhance cellular resilience, and improve metabolic health. (Requires extensive research, careful planning, and professional guidance - not for everyone).

👉 Consider Fasting - Explore strategic and data-driven fasting protocols (intermittent fasting, longer fasts) to leverage potential benefits like cellular autophagy, improved insulin sensitivity, and metabolic optimization for longevity. And also makes the body more sharpened for unhealthy food. (Requires careful research, planning, and personalized consideration). Learn more here ▶️

👉 Support Detox - Incorporate sauna use regularly (if medically appropriate) and research other evidence-based detoxification strategies to support your body's natural cleansing processes and potentially enhance overall health and longevity.

A healthy lifestyle - WHO recommendations read here 🔎

My Favourite Diet - Routine:

🔹Hydration: herbal teas, pure filtered water, warm water with ginger, honey and lemon, kombucha, coffee or yerba mate, cold-pressed juices, coconut water (if available).

🔹Late Breakfast (12:00 - Fats & Proteins): eggs (various styles), raw vegetables (like paprika, tomato, cucumber), fermented food (like sauerkraut, pickles, kimchi), whole-seed bread, white cheese.

🔹Dinner (16:00 - Fats & Proteins): Option 1: protein shake (coconut/plant milk with added proteins and mix of different seeds like chia, flaxseeds, hemp, pumpkin, sunflower, sesame, and oats), Option 2: occasional salmon or lean meat (chicken or turkey) with quinoa/couscous/buckwheat and steamed broccoli/cauliflower.

🔹Snacks: nuts, dried fruits, olives, healthy chips, dark chocolate, yogurt, fresh fruits.

🔹Supper (before 20:00): Option 1: super smoothie (raw vegetables - different mixes of spinach, kale, beetroot, carrots, apple, pear, kiwi, pineapple, mango, microgreens + powdered super mix of fruits & vegetables). Option 2: steamed broccoli with a bit of butter and a pinch of salt.

🔹Supplements (irregularly): high-quality multivitamin/minerals, multiple strains strong probiotics, Omega 3-6-9, creatine, turmeric, collagen, bee products.

🔹Other: Micro dosing psilocybin, mix of cognitive mushrooms (Stamets Protocol – every 3rd day learn more here ▶️), monthly 72-hour water fast.

🔹Or simply I just eat out, or I am trying to choose healthy food, with occasional variation but not as poisonous as McDonald's and other fast-food chains (blech...).

🤔Reflection

Think which improvement you can implement immediately. Experiment, and keep track on the difference.

3. Regular Daily Movement.

Daily movement is crucial for physical and mental health. Our bodies are designed for movement. Motion is medicine.

🤔Reflection

Remind yourself of a time when you didn't move your body for long time. How did you feel?

Things you can do:

👉 Move Throughout Your Day. Combat sedentary behavior by incorporating movement into your daily routine. Consider using a standing desk, taking frequent walk breaks, and opting for the stairs instead of the elevator. Minimalistic furniture can also encourage more movement.

👉 Develop a Balanced Exercise Routine. Aim for a well-rounded fitness regimen that includes strength training to build muscle, cardiovascular exercises for heart health, flexibility exercises to improve range of motion, and mobility work to enhance joint function.

👉 Prioritize Recovery for Optimal Results. Balance your physical activity with adequate rest and recovery. Make it a priority to get sufficient sleep, incorporate active recovery activities like light stretching or walking on rest days, and allow for full rest days to give your muscles time to repair and rebuild, leading to better progress.

👉 Listen to Your Body's Signals. Begin your fitness journey slowly and pay close attention to the signals your body sends. Progress gradually, increasing intensity or duration only when you feel ready. Consistency and body awareness are crucial for long-term success. Be sure to find and adjust your routines to match your current health capabilities and any limitations you may have.

👉 Maximize Benefits and Minimize the Risk of Injury. Focus on maintaining correct form in all your exercises, with a particular emphasis on strength training. Remember that proper technique is more important than lifting heavy weights or pushing yourself too hard initially. Always include a proper warm-up before each workout to prepare your body, and ensure you progress safely to avoid injuries. Don't forget the importance of a cool-down after intensive exercising sessions as well.

👉 Find Joy in Movement for Long-Term Consistency. Choose physical activities that you genuinely enjoy. This will make movement feel less like a chore and more like a pleasurable part of your life, fostering a lasting and consistent habit. Explore different options until you find what brings you joy in motion.

👉 Be Mindful of Your Posture Throughout the Day. Pay attention to your posture whether you are sitting, standing, or walking. Maintaining good posture can help prevent back pain, improve breathing, and boost your overall well-being. Make conscious efforts to sit up straight, stand tall, and engage your core muscles.

My favourite exercise routine:

My favourite exercise routine focuses on a comprehensive approach to fitness, emphasizing overall well-being, flexibility, and cardiovascular health. I am not aiming for a highly defined physique, but rather a routine that supports general physical health.

I practice daily full body yoga asana flow connected with breath and deep attention to body for 20-30-40 minutes, where my focus is on moving and stretching as many different parts of my body as possible.

2-3 times a week Full Body Bodyweight Workout (Excuses Proof, No Equipment Needed Except for Pull-ups):

Below you can find different exercises for different body parts. I usually combine some of those exercises into full body workout. If I do it on gym, I use also some equipment available.

🔹Warm-up Routine: Fast pace walking on high elevation into a quick run on low elevation - 10-15 min.

🔹Legs: Bodyweight Squats - Major lower body muscles (quadriceps, hamstrings, glutes) (Progressions: Jumping Squats, Pistol Squats, Pause Squats), Lunges - Quadriceps, glutes, hamstrings, improves balance and coordination (Alternatives: Reverse Lunges, Walking Lunges, Lateral Lunges, Jump Lunges, Bulgarian Split Squats), Glute Bridges - Glutes, hamstrings (Progressions: Single-Leg Glute Bridges, Bridge Marches), Calf Raises - Calf muscles.

🔹Chest: Push-ups - Chest, shoulders, triceps (Alternatives: Incline Push-ups, Decline Push-ups, Wide Push-ups, Diamond Push-ups, Plyometric Push-ups, Single-Leg Push-ups).

🔹Back: Superman - Lower back, upper back, glutes (Alternatives: Reverse Snow Angel, Prone Pull, Floor Y, T, and I Raises), Bodyweight Rows (using furniture) - Back muscles (lats, rhomboids, trapezius), biceps (with underhand grip), Back Extensions (on the floor) - Erector spinae (lower back muscles), Pull-ups - Lats.

🔹Shoulders: Pike Push-ups - Anterior and medial deltoids, Shoulder Taps (Plank Variation) - Deltoids (stability), core muscles, Wall Walks (Progression to Handstand Push-ups) - Shoulders (deltoids).

🔹Arms (Biceps & Triceps): Triceps Dips (using furniture) - Triceps (Variations: Straight Leg Dips, Bench Dips), Close-Grip Push-ups (Diamond Push-ups) - Triceps, inner chest, Inverted Rows (Underhand Grip) - Biceps.

🔹Core: Plank - Core muscles (rectus abdominis, obliques, transverse abdominis) (Variations: Side Plank, Plank with Leg or Arm Lifts, Plank Jacks, Reverse Plank), Crunches - Abdominal muscles (Variations: Bicycle Crunches, Reverse Crunches), Leg Raises - Lower abdominal muscles, Bird Dog - Core stability, balance, coordination, back muscles, glutes.

🤔Reflection

Think which improvement you can implement immediately. Experiment, and keep track on the difference.

4. Supportive Nurturing Social Connections.

Often your relationships mirror your own relationship with yourself. You can learn a lot about yourself when you pay attention to your relationships. The higher consciousness you operate on the more loving, nurturing, supportive relationships you can invite to your life. It's important to aim to surround yourself consciously with highly radiating people, as their presence will enforce the evolution of the consciousness. Surround yourself with people who want the best for the best part of you. When you are truly happy with yourself, there is space for you to invite non-dependent relationships.

🤔Reflection

Remind yourself of a time when you really enjoyed time with close people to you. How did it feel?

Things you can do:

👉 Open to Intentionally Seek Soulful Connections. Be proactively open to meeting new people aligned with your value - Admit that you want to invite friendship into your space. Ies and aspirations. Attend courses, events, communities that genuinely resonate with your passions and higher purpose. Seek connections that nourish your growth. Be intentional about the energy you invite into your life.

👉 Transform or Release - Actively work to transform existing relationships into positive, uplifting forces. If genuine transformation is impossible, bravely release toxic or draining connections. Your inner peace is non-negotiable. Choose relationships that elevate, not deplete you.

👉 Nurture Meaningful True Friendships Bonds - Deepen, Prioritize, Invest Real Time, Be open to Sacrifice - selfless. Consciously and consistently nurture your most meaningful relationships. Prioritize quality time, deep conversations, shared experiences, and acts of genuine support with your cherished people. Invest your precious time in bonds that truly enrich your life. Meaningful relationships are built with intentional effort and presence. True friendships is not transactional relationship in anyway. It's relationship of genuine and radical equality. You are not in friendships to get something out for it for yourself there is no sense of dependency. Relationship is that there is nothing in it for you other than relationship.

👉 Mindful Communication. - Active listening, expressing needs and desires clearly, assertiveness, non-verbal communication, communicating healthy boundaries,

👉 Be Present & Engaged. - When you are with loved ones, be truly present and engaged. Put away distractions, give them your undivided attention, and be fully present in the moment. Presence is the greatest gift you can offer. Undivided attention speaks volumes.

🤔Reflection

Think which improvement you can implement immediately. Experiment, and keep track on the difference.

5. Mental Well-Being/Stress Management.

Taking care of your mental health is just as important as looking after your physical health. In fact, the two are deeply interconnected. Stress can manifest in many ways, from anxiety and irritability to physical symptoms like headaches and fatigue. By prioritizing mental well-being and adopting effective stress management techniques, you can improve your quality of life significantly. The following practices offer practical and powerful ways to maintain a healthy mind, reduce stress, and support your evolution of consciousness.

🤔Reflection

Remind yourself of a time when you really enjoyed time with close people to you. How did it feel?

Things you can do:

👉Stress Control. Deep slow conscious breathing. Paying attention to tension in your belly area, and consciously breathing deeply to that area. You can also practice soothing self-talk which is about speaking to yourself gently, like you would to a close friend.

👉Dopamine Detox. Regularly, take time off, and disconnect from all addictive (things that we crave but are bad for us). See list of Destructive Bad Habits below.

Ideally reduce permanently, as they distribute the acceleration of the evolution of the consciousness.

speaking to yourself gently, like you would to a close friend.

👉Creative Outlets. Writing, drawing, painting, singing, dancing, or making music helps express emotion, unlock insight, and connect with your inner flow.

👉Connecting with the Nature. Grounding. Walk barefoot, sit under a tree, watch the sky, or listen to the wind and birds. Let nature bring you back to simplicity and presence.

👉Purpose. Living with purpose is one of the most driving forces in life. That allows us to wake up and often push through the life challenges. Everyone has to find their own purpose in life. It's helpful to make purpose of life to invest in the inner evolution. And as you will progress and get to know yourself better your purpose will find you.

🤔Reflection

Think which improvement you can implement immediately. Experiment, and keep track on the difference.

Most likely, you’ve already heard multiple times about the importance of eliminating bad habits, and it might feel repetitive or even boring to hear it again. However, I want to emphasize a key point: sacrifice is essential. Without sacrifice, change simply isn’t possible. To grow, you must transcend your current self and open yourself up to a more conscious and complete version of who you can become. Everything that doesn’t serve your evolution of consciousness must be confronted. This process isn't always easy, but it’s necessary.

To help you pinpoint the habits that might be holding you back, here’s a list of common destructive behaviours:

🔹Unrealised Procrastination

🔹Overeating

🔹Undereating

🔹Neglecting exercise

🔹Impulse shopping

🔹Consuming highly sugary or salty foods

🔹Eating fast food

🔹Lack of control over one’s sexuality

🔹Pornography consumption

🔹Binge-watching

🔹Excessive use of social media

🔹Excessive gaming

🔹Gambling

🔹Most mind-altering drugs

🔹Smoking and nicotine in any form

🔹Alcohol consumption

🔹Drinking too much coffee

🔹Energy drinks

These habits with their negative potential drain your energy, cloud your mind, and prevent you from reaching your full potential. Recognizing them is one of the most logical steps you can take for your self.

How to Confront Destructive Habits

👉Start with Awareness - A practical tip is to be aware of how you feel in other words, pay attention to your energy levels, mood, and overall well-being. If you notice that certain activities or behaviors leave you feeling drained, unmotivated, or disconnected, that’s a signal they’re negatively impacting you. Awareness is the foundation for taking action.

👉Embrace Discomfort - Change will bring discomfort and resistance, but don’t let that discourage you. Instead, treat it as confirmation that you’re doing something right. Growth often happens outside your comfort zone, and the unease you feel is a natural part of letting go of the familiar to make room for something better.

👉Replace Negative Habits with Positive Ones - Don’t just focus on eliminating a bad habit—replace it with something constructive. For example, if you struggle with procrastination, try setting small, daily goals and rewarding yourself when you achieve them. Or swap unhealthy snacks with fruit or vegetables. This shifts your energy toward building something positive rather than just avoiding something negative.

👉Imagine Yourself Doing the Positive - Sometimes all you can do is visualize yourself engaging in positive, healthy habits. This mental practice can help prepare your brain for action and make new behaviors feel more natural over time. It's crucial to be regular in this action as well.

👉Identify Triggers - Understand what prompts your bad habits. If you overeat when stressed, explore healthier ways to cope, like exercise, meditation, or talking to a friend. By addressing the root cause, you can break the cycle more effectively.

👉Be Patient and Persistent - Change doesn’t happen overnight, and setbacks are part of the journey. If you slip up, don’t beat yourself up—just keep going. Consistency, not perfection, is what matters most.

👉Seek Support - You don’t have to do this alone. Share your goals with a friend, family member, or professional who can offer encouragement or hold you accountable. Having support makes the process less daunting. You might also want to reach out to other members of MySpiritWay community on the WhatsApp Group. Simply write short story of what you would like to achieve, who you are, where are you based, and if there is someone else who has similar goals you can more actively support one another.

👉Celebrate Progress - Acknowledge your successes, no matter how small but do it in a way that supports your growth. Instead of rewarding yourself with the very habit you’re trying to change, try something that genuinely nourishes you. This could be taking a relaxing walk, journaling your win, listening to your favourite music, or treating yourself to something healthy or enjoyable (like a fresh smoothie, an episode of your favourite show, or a call with a friend). Celebrating in a positive way helps reinforce good behaviour and keeps you motivated.

🤔Reflection

Think about your own bad habits, and think about the ways how you can transform them or quite them completely, apply reflection in the practice.

Notice the spiritual around you daily. Tuning into this subtle layer while living in the modern world is truly important. In our fast-paced, noisy environment, we often miss the whispers of deeper wisdom that surround us every day.

By tuning actively into these subtle practices, you can develop sensitivity for spiritual. Below is a list of various pathways to enhance this sensitivity—with brief explanations and additional resources for deeper exploration. Though the list is extensive, it’s designed so you can find what resonates most with you. Experiment, research, and engage directly with these practices to strengthen your spiritual connection and awareness.

⭐Develop your intuition (gut feeling, inner voice). You can pause for a brief moment before making small decisions. You can observe your feelings on your body, such as warm feel which can mean "yes" and "no" as tension. It's important to learn your intuition's "language". That can help you to gain more broader insights about decisions you want to take. You can also consider using pendulum or cards. It's really practical as it can help us to make much more meaningful choices, as we will see much more.

⭐Blend Sensory Perception. Pick a piece of music and imagine what colour each note or sound might be. Or, when you smell something, think about what texture it feels like (smooth, rough, etc.). This simple practice of linking different senses, called synaesthesia exercises, can help sharpen your intuition. It's like training your brain to notice subtle connections you usually miss, potentially allowing you to "sense" things more intuitively, like picking up on a friend's hidden stress through a feeling or image that comes to mind. It's a fun way to explore and strengthen your inner knowing.

⭐Get Interested in out of this world. Question norms, find out how the government, monetary and educational systems work in depth. Read about out of this world unexplainable phenomena. Read about conspiracy theories which turn out to be true. This practice seem to be one of the ways that awaken many people, but also carries one of the traps, as many people can get stuck on this feeding irritation, powerlessness, instead of focusing on the practical ways to elevate ones life experience.

⭐ Turn into the Subtle. Intentionally cultivate the ability to perceive the sacred in the ordinary by actively looking for and appreciating the inherent beauty, wonder, and significance in everyday moments and experiences, which can enrich your daily life with deeper meaning and a greater sense of connection to the world around you.

⭐Practice Conscious Presence. Purposely slow down during the day, and allow yourself to really feel present in the moment. You can develop rituals like eating slowly without distractions observing body reactions, walking without music to feel really ground and air on your skin, listening deeply. That will allow us to fully experience depth and nicheness of activities we engage.

⭐Value Spontaneous Insights. When an idea pops into your head, jot it down instantly without analysing or rationalizing it first; allow it to develop, and if it resonates, act on it to see where it might lead you, as these unfiltered thoughts often stem from your intuition and can offer unique perspectives or solutions you might otherwise overlook.

⭐ Embrace Spontaneity in life. Allow yourself to act on impulse and intuition, letting go of rigid plans to flow more naturally with life, much like the Taoist principle of Wu Wei or effortless action, which can lead to a more joyful and less stressful experience.

⭐Notice meaningful coincidences. Tune into the understanding that messages are literally everywhere. Stay observant and realise if you see some animal, number, or phrase in unrelated places. Jot them down, and reflect deeply what that can symbolise to you directly. Pay attention to the spontaneous feelings and insights that might arise, helping you to unpack the synchronicity. Don't seek answers on internet seek them within yourself.

⭐Seek Wisdom in Everyday Encounters. Learn to deeply listen in all interactions, realizing that every person you meet is a teacher carrying a message that can be understood by reading between the words, allowing you to learn directly from every interaction you have. For that you need to let go pride, and see people as Divine expression.

⭐ Pay Attention to Dream Messages. Keep a notebook by your bed to record your dreams immediately upon waking and look for recurring patterns over time, feeling into what messages these patterns might offer (the work of Jung can be helpful here), with the potential to eventually experience lucid dreams where you are conscious of dreaming.

⭐Explore Out-of-Body Experiences (OOBE). Once you have developed a strong foundation in introduced practical spiritual practices, you might feel drawn to explore the phenomenon of Out-of-Body Experiences. This involves a perceived separation of your consciousness or awareness from your physical body, allowing you to experience the world from a different perspective or even explore non-physical realms. It's often considered an advanced spiritual or consciousness exploration, and individuals who pursue OOBE may do so for various reasons, including personal growth, spiritual understanding, or exploring the nature of consciousness itself. Best Trilogy about OOBE here 🔎

⭐ Surrender to Higher Guidance. Intentionally make the choice to accept support from the Higher Power (or your Higher Self, Inner Wisdom, Intuition, the Universe, a Guiding Force) by acknowledging its presence and allowing it to guide you towards the best possible outcome available to you in each moment.

⭐ Honour your Conscience. When you have a decision to make, listen closely to your inner sense of right and wrong, understanding it as a guide connected to what you value most; you might notice how your body reacts, like feeling tense or relaxed, as you consider different choices.

⭐Align with Life's Natural Flow. Seek an effortless way of living by understanding the balance between effort and result, aiming for activities that bring effortless joy rather than exhausting struggle, and finding paths where life feels like swimming downstream, offering natural support.

⭐ Sense your Body's Wisdom. Become aware of your body's subtle signals and messages by observing how you feel after eating certain foods, noticing tension when you hold back from speaking, or recognizing that shaky legs might mean you need rest and twitching eyes could signal a need for magnesium or relaxation.

⭐ Recognize Emerging Patterns. Learn to see recurring patterns in your life, relationships, and circumstances by taking time to reflect on past experiences and noting similarities or common threads in different situations. Consider keeping a journal to track these occurrences. To understand the "how," ask yourself: What are the consistent elements in these situations? What feelings or reactions do they evoke in me? What role do I tend to play? By deeply thinking about these recurring patterns, you can gain insights into their underlying causes and begin to understand why you might find yourself in similar places repeatedly.

⭐Connect with Natural Rhythms. Feel more at one with the planet by spending time in nature, walking barefoot on the grass, watching the sunrise or sunset, and becoming more aware of the changing seasons around you, which can foster a sense of harmony and connection to the Earth's natural cycles. With time you might also become aware that you also align with natural rhythms.

⭐ Contemplate Cosmic Connection. Spend time gazing at the stars and allow yourself to feel the beauty of the night sky and the vastness of the universe, which can evoke a sense of wonder and connection to something much larger than yourself.

⭐ Practice Cloud Reading. Watch the formations of clouds with the intention of receiving messages or insights, or simply allow yourself to experience a sense of peace and tranquillity through the act of gazing at the sky.

⭐ Engage in Selfless Service. Dedicate yourself to performing one anonymous act of kindness each day, or actively support a cause you deeply care about, and pay attention to the feeling of fulfilment and connection that arises from helping others. Cool List of Random Acts of Kindness click here 🔎

⭐ Choose Nourishing Content. Be mindful of the information, art, and media you consume, consciously selecting content like inspiring poems, nature documentaries, uplifting music, or insightful talks that elevate your consciousness and broaden your understanding of the world. Remember everything that you consume it's storage in your brain even though you cannot recall details.

⭐Embrace moments of silence. Create spaces of stillness even within the busiest environments to find your canter and internal peace, allowing subtle impressions to emerge. You might pause for 3 breaths before answering the call, sit in your car for 1 minute after parking.

⭐ Search for Spirituality in your Place. Explore your local area for spiritual events that could enrich your journey by using platforms like Facebook Events, Eventbrite, or Google Maps to find gatherings and workshops happening near you.

⭐ Attend a Festival. Consider attending a Consciousness Festival, Psytrance Festival, Spiritual Festival, Permaculture Festival (search online for options) as a wonderful way to experience diverse workshops and build meaningful connections with like-minded individuals. For extensive list of Festivals in Europe click here 🔎

⭐ Cultivate a Sacred Space. Create a personal sanctuary within your home, no matter how small (can be even your Yoga Mat), that is specifically dedicated to your spiritual practices and reflection, which can help your mind more easily associate that space with feelings of sacredness.

⭐ Explore Sacred Geometry. Delve into the study and contemplation of geometric patterns found throughout nature, from the spirals of seashells to the branching of trees, as well as in ancient art and architecture; this practice can help you attune to the underlying mathematical harmonies and interconnectedness that many believe form the foundation of creation. Watch "How Universal Sacred Geometry Works" here ▶️

⭐ Practice Contemplative Arts. Engage in creative activities like drawing, movement, playing music, or writing without a specific plan or goal in mind, allowing your intuition to guide your hands and express itself freely; this process can bypass the analytical mind and tap into deeper levels of creativity and insight.

⭐ Cultivate Gratitude Alchemy. Intentionally practice gratitude, especially for challenging experiences, by actively seeking out the hidden lessons or unexpected blessings within them; this deliberate shift in perspective can transform difficulties, revealing hidden gifts and subtly altering your overall perception of life.

⭐ Work with Elemental Awareness. Cultivate a conscious relationship with the classical elements of earth, water, fire, air, and ether, both within your own being and in the world around you, recognizing that these fundamental forces manifest in countless forms throughout existence; for example, connect with earth by walking barefoot on the ground or tending to plants, feel water by swimming or mindfully drinking, observe fire by watching a candle flame or feeling the sun's warmth, become aware of air through mindful breathing or feeling the wind, and sense ether by practicing stillness or contemplating the vastness of space.

⭐ Practice Deep Time Perspective. Take moments to contemplate the vastness of time by holding an ancient rock or shell and considering its immense history before your existence, or when gazing at stars, imagining the centuries the light has travelled to reach your eyes, fostering a sense of perspective and the fleeting nature of your own time.

⭐ Pay Attention to Your Breath. Become deeply mindful of your breath, noticing how it changes when you experience intense emotions, and realize that consciously controlling your breath can shift your feelings and thoughts; observe areas of tension in your body, like a tight belly when stressed, and use your breath to intentionally release that tension.

⭐ Cultivate Plant Relationships. Develop ongoing connections with specific plants or trees by visiting them regularly and mindfully observing their presence; you might try hugging a tree, visualizing your legs as roots connecting with the earth and your arms as branches reaching towards the sky, and noticing how the plant affects your mood and how it changes throughout the seasons. Additionally, consider nurturing plants within your own home, which allows for a daily connection with nature, the opportunity to observe their growth, and can bring a sense of calm and well-being to your living space.

⭐ Connect With Your Heart Space. Take a moment to place your hands gently over your heart, close your eyes, and breathe deeply, focusing your awareness on the sensations in your chest; pay attention to any feelings of warmth, openness, or subtle energies you might experience in this area.

⭐ Develop Weather Sensitivity. Become more attuned to the subtle ways atmospheric changes influence your inner state by consciously observing shifts in your mood, energy levels, and thought patterns in the hours or days leading up to noticeable weather events like storms or changes in temperature and pressure.

⭐ Practice Mirror Gazing. Sit comfortably in front of a mirror and gently hold eye contact with your own reflection for an extended period, allowing feelings of acceptance and self-love to arise naturally; use this time to truly get to know yourself beyond your usual self-perception and experiment with different lengths of gazing sessions.

⭐ Cultivate Ecological Empathy. Develop a deep understanding of how all living things are interconnected within the Earth's ecosystem and how every action has a ripple effect; consciously reflect on the quality of your own contributions and how they impact the delicate balance of the natural world.

⭐ Explore Spontaneous Holy Text Reading. When seeking guidance or insight, take a moment to set an intention to receive a message, then randomly open a spiritual, religious or meaningful book and allow your eyes to fall on a passage that stands out to you, trusting your intuition to recognize relevant guidance within the text.

⭐ Engage in Automatic Writing. Similar to allowing your hand to move freely in spontaneous art, take a pen and paper and let your hand write without consciously directing the words or analysing their content; this practice can help bypass your logical mind and tap into deeper levels of intuition and subconscious knowledge.

⭐ Explore Sacred Sites. Make an effort to visit places that are considered spiritually significant, whether they are ancient ruins, natural wonders, or places of worship; approach these locations with an open mind, seeking to feel the unique energy of the space, be inspired by the architecture or natural beauty, and connect with the history and spiritual atmosphere present there.

⭐ Cultivate Thread Consciousness. Practice focusing intently on a single thought, physical sensation, or passing experience, and with open attention, follow it back to its origin and trace the various connections and related ideas that branch out from it; this deep dive into a seemingly simple point can reveal surprising insights and a deeper understanding of the intricate web of your inner world.

⭐Observe People in Public. Find a comfortable and unobtrusive spot in a public area and mindfully observe the interactions and subtle energy exchanges between people; notice their body language, the flow of movement, and the overall atmosphere of the space, allowing you to gain insights into human connection and the unspoken dynamics of shared environments.

⭐Cultivate Mundane Moment Mindfulness. Intentionally bring your full presence and appreciation to routine activities like washing dishes, folding laundry, or tying your shoes; by focusing all your attention on the sensory details and the simple act itself, you can discover a sense of sacredness and open yourself to the spiritual dimension that resides within the ordinary moments of life.

⭐ Develop Animal Communication. Practice seeing the inherent consciousness within animals by finding a safe and respectful way to gaze softly into their eyes, attempting to connect with the being beyond their physical form; also, spend time observing their behaviour, body language, and vocalizations to better understand their needs and ways of communicating.

⭐ Develop Water Sensitivity. Begin to work with water as a conscious element and a carrier of information by mindfully observing how it feels, looks, and moves in your presence and with your intention; you might experiment with offering gratitude to water or observing how it reacts to different environments, and exploring research on the subtle properties of water can further enhance this sensitivity.

⭐ Create Mandalas. Engage in the creation or colouring of mandalas – circular designs filled with symbolic patterns – as a meditative practice to help organize chaotic thoughts and emotions; you can draw your own intricate designs or use pre-drawn colouring pages, focusing on the process and allowing the symmetrical nature of the mandala to calm and canter your mind.

👉 Explore Hermetic Correspondences. Delve into the study of traditional hermetic systems that illustrate the interconnectedness of all things by mapping relationships between elements like plants, planets, colours, and the human body; understanding these subtle correspondences can help you recognize the deeper, often unseen connections within yourself and the universe.

⭐ Attend a Retreat. Consider taking time away from your usual environment and daily routine to attend a spiritual or wellness retreat; this change of pace and space can facilitate deep relaxation, reduce stress, and provide an immersive environment conducive to deepening your spiritual connection and self-reflection.

⭐ Explore Sound Healing. Experiment with the therapeutic use of sound by working with tools like singing bowls, tuning forks, or your own vocal toning, allowing the vibrations to attune your energy system to different frequencies that can enhance subtle perception and promote healing; additionally, consciously listening to classical music can have profound and beneficial effects on your brain and overall well-being.

⭐ Connect With Ancestral Wisdom. Engage with the wisdom of your lineage by holding family artifacts and sensing their energy, recording stories from elder relatives, or meditating on inherited physical or personality traits; also, pay close attention to your dreams, as they may sometimes carry guidance or insights from your ancestors.

⭐ Eat with Awareness. Transform your meals into mindful rituals by chewing each bite slowly and deliberately, paying attention to the flavours, textures, and aromas of each ingredient, and noticing how different foods affect your mood and how your body feels both during and after eating; you can also extend this awareness to the process of cooking, being fully present with the ingredients and your intention.

⭐ Scan Your Energy Body. Practice becoming aware of the subtle energies within your body by mentally tracing sensations like warmth, tingling, or subtle vibrations from the top of your head down to your feet; pay attention to any shifts in these sensations – such as cool hands before a stressful event or a buzzing forehead during creative thought – as these can be your body's way of communicating valuable information.

⭐ Embrace Beginner’s Mind. Before stepping into any new experience or task, take a few deep breaths to consciously release any preconceived notions or assumptions you might have; approach the situation with the fresh curiosity of a child, allowing yourself to observe new details and perspectives you might have otherwise missed.

⭐Create Symbolic Anchors. Choose small, meaningful objects to carry with you as tangible reminders of desired states or intentions; for example, a smooth stone collected during a peaceful walk can evoke feelings of calmness, or a folded note inscribed with your daily dedication can help keep your goals in focus, bridging the gap between your conscious intentions and your subconscious mind.

⭐ Create Sensory Reset Moments. Make a point to pause briefly each hour and dedicate that moment to intensely focusing on a single sense; for example, take a minute to catalogue all the sounds you can hear in your environment, or focus on the feeling of every different fabric against your skin; afterward, notice any subtle shifts in your perception, such as colours appearing brighter or your breath becoming deeper, which can indicate a mental and energetic "reset" and renewed clarity.

⭐ Practice Visualization. Regularly create vivid mental images of your goals, desires, or peaceful scenes, engaging all your senses in the process; spend a few minutes each day focusing on these mental pictures, allowing them to feel as real as possible, which can help to manifest your intentions and cultivate a stronger connection to your inner world.

⭐ Practice Perceiving Auras. Begin by softly focusing your gaze slightly beyond a person or object, against a plain background, and gently allow your eyes to relax and your peripheral vision to open; with practice, you might start to perceive a subtle energy field or coloured light surrounding them, which is believed to be their aura, reflecting their emotional and energetic state.

⭐ Deep Appreciation Exercises. Take time to truly gaze at something beautiful, like a flower or a loved one, and consciously contemplate its impermanent nature – how it will eventually fade or change; this awareness of fleeting beauty can heighten your senses, allowing you to see the world with renewed freshness, wonder, and deep delight.

⭐ Develop Kinaesthetic Divination. When faced with a decision or at a literal or metaphorical crossroads, close your eyes, stand with your feet grounded, and gently sway your body; pay attention to where your weight naturally shifts – a subtle lean forward might indicate a "yes," a lean backward a "pause," and trust intuitive sensations in your body, such as a flutter in your stomach for aligned choices or a feeling of heaviness in your knees when you're veering off your true path.

⭐ Practice Conscious Language. Conduct an "Energetic Vocabulary Audit" by consciously replacing limiting phrases like "I'm stuck" with more empowering ones like "I'm exploring" for a week, noticing any shifts in your physical sensations, particularly in your throat area; also, keep a journal to explore how different metaphors you use to describe your experiences (e.g., "stress is a storm" versus "stress is a tide") impact your mood and even physical tension in your body.

⭐ Explore Archetypal Embodiment. Begin each day by choosing a specific archetype (such as the Mother, the Trickster, or the Sage) and consciously embodying its qualities for a set period, perhaps an hour; pay attention to how physically adopting the archetype's typical posture, movements (like the Warrior's squared stance for confidence), and ways of speaking (like the Lover's soft gaze for open communication) influences your feelings and interactions, and note any goosebumps as potential signals of alignment with the archetype's energy.

⭐ Explore Astrology. Begin exploring astrology by using resources (as you mentioned, AI tools can help generate an astrological chart based on your birth information) to understand your unique astrological map, which depicts the positions of the planets at the time of your birth; study the meanings of the planets, signs, and houses to gain insights into your personality tendencies, strengths, challenges, and potential life cycles and patterns.

⭐ Try to See Good in People, Seek Compassion and Understanding. Make a conscious effort in your daily interactions to look for the positive qualities in others, even when faced with challenging behaviour; practice cultivating compassion by trying to understand the underlying circumstances or perspectives that might be influencing their actions, fostering empathy and connection.

⭐ Learn to See the Small Things as Beautiful. Cultivate a practice of consciously noticing and appreciating the beauty in the seemingly insignificant details of your surroundings; take a moment to admire the intricate patterns on a leaf, the way sunlight catches dust motes in the air, or the delicate structure of a tiny flower, training yourself to find wonder and joy in the often-overlooked aspects of everyday life.

🤔 Reflection

When feeling into the examples, and trying those that resonates with you. Think deeply about any other things that can help you to turn into the subtle. Maybe there were already some events like that, consider engaging in them more often.

I wish to make this and all my work affordable and accessible to everyone. This project operates on the FAIR EXCHANGE MODEL, which means it's not FREE, but it's allowing you to contribute in a way that feels meaningful to you.

I envision a community founded on honesty and openness, which is why I leave the choice of how you can support this work entirely up to you. It's important that it must come from the good will, deeply from the heart.

Below are some ways you can contribute:

👉 Make a financial contribution – see options below.

👉 Share this guidebook's main page with others: https://www.myspiritway.org/sps

👉 Send a testimonial or feedback to me at kamiljan@myspiritway.org.

👉Share your perspecive - email me at kamiljan@myspiritway.org your perspective over practical spirituality, maybe there is something that is missing or could be described better in the introduced approach?

👉 Help grow the MySpiritWay community – email me at kamiljan@myspiritway.org, and share your idea on how you can help

👉 Contribute creatively in a way that resonates with you. - be proactive

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By supporting this journey, you’re helping to expand its reach and impact.

Thank you for your kindness and generosity—it truly makes a difference.