Meditation Monday: A Reset, A Ritual, A Reminder
- Teri Williams, Soul Advocate
- a few seconds ago
- 5 min read
For the past few months, I’ve been on what I call a “social media diet” or no socials Sunday — no scrolling, no headlines, no spiraling on Sundays. My grandma used to say Sunday was her day to “cheat” when it came to food, shopping, or anything else she felt like loosening the rules around.
But here’s the thing: I’ve never liked the word cheat. It's always felt off — heavy, dishonest, and especially charged right now with everything happening in our world. And when it comes to my own boundaries, I know that if I “cheat,” I’m really only cheating myself.
Still, last Sunday I completely forgot about my “no socials Sunday” practice. Before I even realized what I was doing, I was scrolling. And in the back of my mind, I heard my grandma’s voice:
“It’s okay — cheat Sunday.”
Even though the word makes me cringe, I didn’t beat myself up. Quite the opposite.
I doom-scrolled. I happy-scrolled.I let myself feel the full spectrum — the anger, the heartbreak, the hope — especially as I read more about the No Kings protest. I let myself be human.
And then Monday arrived. And I began with a meditatoin.
Meditation Monday.
A reset. A breath. A return to myself.
Last Monday morning I chose meditation over media. I chose quiet over chaos. I chose my dogs, my husband, my daughter, and my grandkids over the endless churn of the digital world.
This Sunday, I returned to my “no socials Sunday” practice. And I kept “Meditation Monday” too —weaving the meditation below into both days. And a ritual for grounding. A ritual for remembering. A ritual for coming home to myself.
Meditation and ritual are not about perfection. They are about presence. And presence is what I need more of.
Below, I’m sharing a simple ritual and meditation you can use on your own "no Socials" day — or any day you need to reclaim your peace. Both will only take a few minutes. As always, revise for whaterver works for you. Remember, ritual and meditation are for everyone and anyone! In fact, throughout your life you have probably practiced your own kind of ritual and meditation, and still do. You just don't use that language!
A ritual before you start
The Reset Ritual
This ritual is designed for anyone — no tools, no special setup, no prior experience needed. Just you, your breath, and a moment of intention.
Best for: grounding, clearing emotional residue, reconnecting with yourself, remembering you’re supported.
Pause & Place Your Hands
Sit or stand comfortably. Place one hand on your heart and one on your belly.
Feel your breath. Feel your body. Feel yourself arriving.
Call in your Holy Helpers, your Cosmic Council
Silently or aloud, invite in your Cosmic Council — your guides, ancestors, benevolent allies, and unseen helpers.
You might say:
“Holy helpers, Cosmic Council, I welcome you. Thank you for standing with me, guiding me, and supporting me in this moment.”
Feel their presence gathering around you like a soft, steady circle of light.
Take Three Conscious Breaths
Inhale slowly through your nose.
Exhale gently through your mouth.
With each breath, imagine your helpers lifting the weight from your shoulders, clearing the
static from your field.
Name What You’re Letting Go
Whisper or think one thing you’re releasing right now —
“I release overwhelm.”
“I release the noise.”
“I release what isn’t mine.”
Imagine your helpers carrying it away with ease.
Name What You’re Calling In
Place both hands over your heart.
Invite in what you need:
“I call in clarity.”
“I call in peace.”
“I call in presence.”
Feel your Helpers amplifying your intention.
Seal It With Gratitude
Thank your helpers for showing up.
Thank your body for listening.
Thank yourself for choosing this moment of care.
This ritual is simple, but it shifts your energy quickly — especially after a day of overwhelm or too much digital noise. It can be practiced before your meditation or anytime you need a reset.
The Meditation:
Get comfortable—sitting or lying down. Let your hands rest softly with one your heart and one on your low belly, gently close your eyes or soften your gaze.
Let your shoulders drop. Let your jaw unclench. Let your breath deepen naturally.
Take a slow inhale……and a long, easy exhale.
Again, breathe in……and release.
Feel your body settling. Feel the weight of you, supported in this moment.
Now bring your awareness to your heart. Imagine a warm, steady light glowing there—soft, golden, and alive.
With each inhale, the light expands. With each exhale, it softens and spreads—through your chest, your belly, your arms, your legs.
Let this light remind you: You are here. you are safe. You are allowed to pause.
Now, gently notice the pull—the habit—the urge to let your mind wander or reach for your phone or tablet. No judgment. Just awareness.
Imagine that urge as a small wave rising within you. And instead of following it… you simply watch it.
Breathing in… the wave rises. Breathing out… the wave softens.
Gently remind yourself:I am allowed to begin my day with myself.
Feel the quiet space this creates. The steadiness. The return to you.
Now imagine your energy returning— like soft golden threads coming back home to your heart. You feel free from the notifications, from scrolling, from the outside world—
Inhale… gathering your energy. Exhale… resting into presence.
If your mind wanders, gently guide it back. Inhale… expand.Exhale… soften.
Set a simple intention:Today, I choose calm. Today, I choose contentment. Today, I choose what I let in.
Let this intention settle into your body like a seed.
Take one more deep breath in, filling your whole body with that warm, grounding light……and as you exhale, release anything that doesn’t belong to you—the noise, the tension, the stories, the scrolling.
When you’re ready, gently open your eyes—returning to your day with more spaciousness, clarity, and compassion.
And if, you are practicing a 'no socials' day, at any point that you feel the urge to reach for your phone…pause.
Place your hand on your heart. Feel the steady rhythm beneath your palm—like the beat of a drum, grounding you, guiding you.
Breathe with it. Listen to it.
And gently remind yourself: I’ve got this.
P.S. If you’re looking to shift the energies in your life, learn how to Journey, or begin your own ritual practice, online sessions are available!
Simply click the Sessions tab on my website or message me directly. I love being a conduit for personal expansion and would be honored to support your earth journey.
