There is something lovely about Sundays. A space between what has passed and what is yet to come. As someone who trains seriously for endurance sports, Sundays are also when I push my body hard. But alongside physical training, I see this day as a spiritual reset, a quiet ritual to nourish my spirit, reflect, and realign.
Today, like many Sundays before, began with a long brick session: a 50-kilometer cycle followed by a 5-kilometer run. My body feels the fatigue, the gentle ache in my legs a reminder of the effort I put in. But beyond the physical, what makes Sunday so powerful for me is the calm that comes after—the way I consciously slow down, go inward, and prepare for the week ahead.
In this article, I want to walk you through how I use Sundays not just to rest but to reset. These are my personal spirit rituals, simple yet powerful tools to help me stay connected to my inner world in a busy, ever-moving life.
1. Honoring the Body Through Movement
For me, movement is medicine. On Sundays, my long training sessions are moving meditations. The hours on the bike, the steady rhythm of the run—they open up a quiet space in my mind where clarity begins to emerge.
During today’s 50km bike ride and 5km run, I had no music, no distractions. Just my breath, my heartbeat, and the sound of the road and the wind. There’s something incredibly spiritual about being completely present in your body, feeling your strength, and witnessing your endurance. These sessions drain my physical energy but refill my emotional cup. I finish not only tired but clear.
Spirit Tip: Try dedicating one physical session each week as a moving meditation. Focus on your breath, your pace, and the present moment. It could be a walk, a yoga flow, or a long bike ride. Let the body lead you back to yourself.
2. Slow Living: Embracing the Quiet Hours
After training, I make it a point not to rush. I change into soft clothes, prepare a nourishing meal (today it was steamed vegetables and warm miso soup), and sit without screens. I let the hours stretch, intentionally.
This unstructured time is when I feel most connected to myself. No deadlines. No messages. Just space. I often take a long shower, light a candle, and allow myself to do absolutely nothing. This is not laziness—this is sacred idleness.
Sometimes, I sit near a window and simply watch the sky. I trace the clouds with my eyes or notice how the shadows shift as the afternoon stretches on. These small observations bring me into the now.
Spirit Tip: Schedule at least two hours of unstructured time on Sunday. No screens. No tasks. Let yourself simply be. Observe what thoughts arise when you’re not trying to do or achieve.
3. Reading as a Soul Practice
Books are my companions. I read a lot, especially on Sundays. The pace of a Sunday afternoon pairs perfectly with a deep, reflective book.
Today, I read a few pages from Peace Is Every Step by Thich Nhat Hanh. One passage that stayed with me: “Smile, breathe and go slowly.” It was a gentle reminder that peace is already within us, available in every breath we take. Reading his words always brings me back to the present moment.
Reading is never just intellectual for me; it is a spiritual act. I often pause between pages, close my eyes, and let the words sink into my heart. The simplicity and clarity of Thich Nhat Hanh’s language remind me to embrace mindfulness not as a task but as a way of being.
Spirit Tip: Choose one book to read every Sunday that nourishes your inner world. Not a how-to guide or productivity hack—but something soulful. A memoir, poetry, a spiritual classic. Read slowly, with presence.
4. Journaling to Reflect and Realign
After reading, I usually journal. I ask myself questions like:
- What am I grateful for this week?
- What lessons did I learn?
- What do I want to carry into next week?
- What do I need to let go of?
Journaling helps me close the week with intention. It creates a line between what has been and what is coming. Sometimes I write a full page. Sometimes just a few sentences. But the act of writing grounds me.
There are days when I write poems instead of reflections. Other times, I write letters to my future self. This creative freedom gives journaling a magical, healing quality.
Spirit Tip: Create a Sunday night journaling ritual. Light a candle, play soft music, and give yourself 10-15 minutes to reflect. Use prompts that connect you to your spirit, not just your to-do list.
5. Digital Detox and Reconnecting Inward
I keep my phone away for most of Sunday. No social media. No emails. Just presence. I believe our attention is sacred, and where we place it shapes our spirit. Sundays are for reclaiming my attention.
Instead of scrolling, I listen to gentle instrumental music, sit by the window, or take a slow walk. Sometimes, I just sit in silence and breathe.
What always surprises me is how much more spacious the day feels when I’m not glued to my phone. Ideas come more freely. Emotions rise and pass without judgment. I notice the birds, the leaves, the quiet hum of life.
Spirit Tip: Try a half-day digital detox every Sunday. Let your senses reconnect with the world around you. The sunlight. The breeze. The quiet.
6. Preparing the Environment for the Week Ahead
Resetting my spirit also means resetting my space. Before bed, I do a light cleanup of my room. I water my plants, change my bedsheets, and write down 3 intentions for the week on a sticky note. These small acts make me feel like I am greeting the new week with awareness, not anxiety.
Today, one of my intentions was: “Protect my peace.“
I also take this time to organize my desk. I arrange my notebooks, clear old papers, and place a fresh quote or affirmation on the wall. Creating an inspiring environment doesn’t have to take long—just a few intentional touches go a long way.
Spirit Tip: Create a simple Sunday night ritual to prepare your environment. Clean one corner. Light incense. Place fresh flowers. Make your space a sanctuary that reflects calm and clarity.
7. Gentle Breathwork and Evening Meditation
To end the day, I lie down with my legs up against the wall, close my eyes, and breathe deeply for 10 minutes. This breathwork calms my nervous system and invites my spirit to rest.
Then, I do a short meditation. Today’s focus was on loving-kindness. I repeated silently: “May I be happy. May I be safe. May I be at peace.” And then I extended those wishes to the people in my life.
Sometimes I follow a guided meditation; other times, I let silence guide me. No matter the format, the intention is always the same: to return to presence, compassion, and inner stillness.
Spirit Tip: Incorporate a short breathing ritual every Sunday night. Even five minutes of deep breathing can reset your nervous system and help you enter the new week with more calm and love.
Make Your Sunday Sacred
You don’t need to train for triathlons or spend hours in meditation to create a powerful Sunday ritual. The point is not what you do, but how you do it. With intention. With presence. With love.
For me, Sundays are not about productivity. They are about alignment. They remind me that beneath all the noise of daily life, there is a quiet space inside that I can return to. A place where my spirit feels whole, rested, and ready.
So light that candle. Brew that tea. Step outside. Reflect. Breathe.
I hope this glimpse into my quiet Sunday inspires you to create your own rituals. Whether it’s a long walk, a warm cup of tea, a favorite book, or simply five deep breaths before bed—you deserve a reset. You deserve peace.
Make your Sunday sacred.