Spirituality isn't all about observing a higher power, it is made up of tangible practices cultivated by our ancestors over millennia to powerfully raise consciousness, emotionality, intelligence and more. Here is a list of practices you can try out now to merge your objective and subjective understanding of Consciousness.

1. Conscious Breathing (3 minutes)

Why it works:

Breathing slowly signals your nervous system to calm down, lowering cortisol and activating the parasympathetic response (rest-and-digest).

Try this:

Sit comfortably.

Inhale for a slow count of 4.

Exhale for a slow count of 6.

Repeat for 3 minutes.

What you’ll feel:

A sense of grounded calm. Some describe this as feeling more “present in the body.”

2. The Power Pose (2 minutes)

Why it works:

Research shows that posture influences hormones and mood. Expanding your body increases confidence and resilience.

Try this:

Stand with feet hip-width apart.

Stretch your arms overhead or place hands on hips.

Lift your chin slightly.

Hold for 2 minutes while breathing slowly.

What you’ll feel:

A gentle boost in mood and self-assurance.

3. The Body Scan (5 minutes)

Why it works:

Paying attention to sensation activates interoception, which improves emotional regulation.

Try this:

Lie down or sit comfortably.

Close your eyes.

Slowly move your attention from your toes to the top of your head.

Notice any warmth, tingling, or tension.

Don’t try to change anything—just observe.

What you’ll feel:

A deeper sense of connection to your body and a quieter mind.

4. Candle Gazing (5 minutes)

Why it works:

Focusing on a single visual point calms brainwave activity and strengthens attention circuits.

Try this:

Light a candle and place it about 3 feet away.

Sit comfortably and gaze softly at the flame.

If your mind wanders, gently bring it back to the candle.

What you’ll feel:

A relaxed, almost meditative state that lingers afterward.

5. Gratitude Journaling (5 minutes)

Why it works:

Writing down positive experiences activates reward centers in the brain and boosts serotonin.

Try this:

Take a notebook and write down 3 things you’re grateful for.

Keep it simple: a warm meal, a kind word, a moment of quiet.

What you’ll feel:

A shift toward contentment and appreciation.

6. Alternate Nostril Breathing (5 minutes)

Why it works:

Balances the left and right hemispheres of the brain, promoting clarity and calm.

Try this:

Sit upright.

Close your right nostril with your thumb.

Inhale through the left nostril.

Close the left nostril with your ring finger, release the right nostril, and exhale.

Inhale through the right nostril, switch again, and exhale through the left.

Repeat for 5 minutes.

What you’ll feel:

Balanced energy and a clear, focused mind.

Closing Thought

Each of these exercises is simple, but the effects can be profound. The science behind them is clear: when you work with your breath, posture, and attention, you change your brain and body in real time.

If you’re curious about how spirituality feels in a physical sense, pick one of these and try it today. You don’t need hours of practice—just a few mindful minutes can be enough to notice a difference.