First of all, remember that balance in everyday life doesn’t have to be about making big changes but rather incorporating small, conscious actions. It can be as simple as allowing a little more space for stillness, simplicity, and presence. By doing so, we can create a life where we’re not just "getting through" the day—but actually experiencing it fully. Living, not just existing.

- Magnus Fridh

What simple rituals can you add to your morning routine to create a calm and balanced start to the day?

A calm morning sets the foundation for the rest of the day. Many of us wake up and dive straight into the day—checking our phones, rushing to work, or hurrying off. But giving yourself a peaceful start impacts how we handle stress and can activate the parasympathetic nervous system, which helps the body recover better and lowers stress hormones like cortisol and adrenaline.

Some simple rituals:

• Quiet Morning Time: Take a few minutes before the world wakes up. Sit by a window, notice the weather, the light, and listen to the first sounds outside. This helps the brain to tune into calm and focus. I call it doing nothing. It’s a rare virtue in our society—just being without performing or doing anything.
  
  
• Breathing Meditation: The breath directly affects the brain through the vagus nerve, which controls the parasympathetic nervous system. Try breathing in calmly through your nose for four seconds, hold for four, and then slowly exhale for six. It works every time.
  
  
• Gentle Movement: A brief period of gentle yoga or stretching signals to the brain that the body is safe and ready to start the day. I focus on my back, ensuring it moves in all directions gently while breathing smoothly.
  
  
• Set an Intention for the Day: Take a minute to think about what you want more of today—calm, gratitude, or focus. Write it down to strengthen the connection between your thoughts and your brain's reward system.

How can we use mindfulness during the day to check in with how our energy feels and make adjustments to restore balance when we feel out of sync?

It’s easy to get stuck in autopilot and ignore how we’re really feeling. Our nervous system can go into fight-or-flight mode without us even noticing, leading to too much energy activation without breaks. Mindfulness is about remembering not to get caught in these patterns, but to be conscious in your choices. Here are some ways to check in with yourself and adjust your energy:

• Micropause Check-in: Stop a few times throughout the day and ask yourself: How does my body feel? How’s my breath? What do I need right now?
  
  
• Breathing Anchor: If you notice stress building, take a few slow breaths and feel the connection between your feet and the ground. This helps regulate the autonomic nervous system and increases heart variability, which is a sign of low stress levels.
  
  
• Red Light Stillness: Instead of getting irritated at a red light or waiting in line, use it as a mindfulness pause. Drop your shoulders, take a deep breath, and just observe. Find moments like this in your day where you can pause spontaneously, and when you do, avoid turning to your phone. Decide to simply be still and breathe.
  
  
• Hearing Meditation: Noise and city sounds can cause stress. By actively listening to sounds without judging them, we can reduce our response to stimuli and activate the brain’s calming system.

Can you share any exercises or simple practices to help us balance our energy during a busy day and feel more grounded?

To regulate our energy, we need to help the nervous system find balance between activity and recovery. Here are a few practices:

• Walking Meditation: When you walk, try to be fully present in each step. Walking barefoot in grass or the forest can also stimulate the vagus nerve and lower stress. Focus on each movement—lifting your foot, moving it, lowering it, and placing it. Slow the pace slightly and experience the ground beneath your feet in detail—almost as if kissing the ground with your feet.
  
  
• Visualization Breathing: Inhale and imagine filling your body with light and energy. Exhale and release stress and tension. Visualize what is stressing you and see it leave your body as you slowly exhale through your mouth.
  
  
• Grounding Touch: Hold a warm cup of tea, massage your hands, or place a hand on your heart. Physical touch releases oxytocin, one of the body’s calming hormones. It’s a simple way to create self-compassion, security, and calm.

When we feel mentally or physically drained, what simple and effective rituals can help us regain energy and clarity?

Fatigue can be a signal that the nervous system has been in a prolonged stress state. I believe we have a lot to gain from breaking the power of habits. Doing things differently, at a different pace, with a different attitude can be a good start. Here are some methods to strengthen recovery:

• Sound Meditation in Nature: Listen to the wind, birds, or the sea to lower brain frequency and activate the recovery system. Nature is generally healing. Don’t forget, a piece of nature could be a park, a group of trees, or like me, a single tree, a big beautiful maple in my yard that gives me a sense of nature every day.
  
  
• Create Transitions: A ritual at the end of the day can help the brain wind down and let go of the day’s events. If you’re brave, create phone-free zones in your home. The difference is enormous, and so much time is freed up. You regain moments of rest and the ability to do nothing. It’s in those moments that creativity will begin to flow again.

How can we create an evening routine that helps us clear our minds, release stress, and balance our energy for better sleep and emotional recovery?

I’ve created evening routines because I’ve had periods where my sleep wasn’t great. Some things that have worked for me are:

• Darkness and Screen-Free Hour: Turn off screens and create softer lighting in your home to help the body unwind.
  
  
• Reflection Time: Write down three things you’re grateful for from the day. Ending the day on a positive note impacts your sleep. Gratitude is so important, unlike always wanting more or demanding better performance. What if everything is already good? What if you’re already perfect?
  
  
• Slow Evening Bath or Shower: Imagine washing away the day’s impressions and stepping into new energy. This is very soothing, and in the evening, a warm shower is wonderful.
  
  
• Relaxing Breathing: Lie down and breathe deeply. Imagine sinking every part of your body into a pleasant weight. I love a breathing technique called 4-7-8. It’s excellent for settling down. Inhale through your nose for a count of 4. Hold the breath for a count of 7, and then exhale softly through your mouth for a count of 8. Repeat this 4 times.

Follow Magnus for More Inspiration

If you want to learn more about finding calm in today’s busy world, Magnus Fridh has written The Art of Stillness in a Noisy World. In his book, he explores how slowing down and embracing stillness amidst life’s chaos can help us be more present and regain balance. Learn how to quiet the noise and make space for the important things in life.

For daily inspiration on mindfulness, meditation, and living in harmony with nature, follow Magnus on Instagram. Join his journey to peace and presence in a world that never stops moving.

Images: Emma Tüll