How to Create Calming Tea Rituals for Mindfulness
A simple tea ritual is sometimes all we need to find a quiet moment in our busy lives. You may be familiar with its calming effects if you’ve experienced or heard of a formal tea ceremony before. In this guide, we’ll dive into the power of tea rituals and how you can create your own to bring more intention, presence, and mindfulness into your daily self-care routine.
WHAT IS A TEA RITUAL?
At its core, a tea ritual celebrates the preparation and drinking of tea.
Traditionally, different cultures have different ways of celebrating tea with their teaware and customs. In Japan, for example, the host prepares matcha for its guests in a quiet, tatami-style room with sweet treats on the side. In China, gong fu-cha is a more free-spirited ceremony where oolong tea is brewed, often with people conversing and cups overflowing.
No matter the origin, tea ceremonies are a delightful way to bring people together, engage the 5 senses, and create shared memories. On your own, practicing a daily tea ritual can help you slow down, reconnect with your body, and quiet your mind.
BENEFITS OF DRINKING TEA
Teas have unique properties and effects and can support the body in various ways.
Choose green tea—the antioxidant flavonoids and natural caffeine will color your cheeks. To enhance healing, brew a tea with warming ingredients like ginger, cinnamon, or turmeric (read on for my go-to recipe!)
Teas can be made with leaves, herbs, spices, fruits, and other plants that are high in antioxidants and also offer a variety of wellness benefits:
protect heart health
regulate blood sugar levels
increase energy and focus
soothe the stomach and reduce intestinal inflammation
decrease stress and improve mental health
Consider incorporating tea into your life as an occasional substitute for coffee. It won’t stress the adrenals and can even help to stabilize your blood sugar!
WHY ARE TEA RITUALS IMPORTANT?
Practicing a tea ritual or ceremony allows us to commune with nature through each element: the water to brew the tea, the fire and air to boil the water, and the earth represented by the plant ingredients that make up the brew.
Years ago, I visited a teahouse called Floating Leaves, owned by a tea practitioner named Shiuwen. Her intention at Floating Leaves is to bring Eastern and Western cultures together in one room. She grew up in Taiwan, where tea was a ritual of daily life.
Tea rituals are a way to bring friends together. Shiuwen believes tea allows us to understand each other beyond cultural barriers and get past the bounds of the mind, creating a taste of freedom.
Since my experience with Shiuwen, I've made it a regular practice to enjoy a simple tea ritual.
HOW TO PREPARE A TEA RITUAL:
Before you begin, it’s a good idea to stock your kitchen with various teas sourced sustainably and in a way that the farmers are fairly compensated. Once you have your tea, a kettle, an infuser, and your cup, you’re ready to begin.
Sit comfortably in your space and ground yourself, taking a few deep breaths. Then, turn your awareness inwards and listen to your body to see what it needs. Allow this to guide your tea choice.
Add boiling water to put your tea into a teapot, infuser, or mug.
Allow it to steep for 2-5 minutes, depending on the tea.
Take the steeping time to meditate on your intentions, or use the infusing tea as a focal point for visual or aromatic meditation. Notice as the herbs begin soaking in the water, the leaves unfurling, and the change in the aroma as the tea steeps.
Once it has infused, pour it into a teacup and maintain focus as you slowly sip. Visualize the tea’s warmth and healing energy radiating throughout your body.
Finish the ritual by giving gratitude to the tea, your body, and your meditation practice.
For a memorable experience, consider the social aspect of tea and invite friends over to share a big pot of tea rather than cocktails. It’s a beautiful way to enjoy time with people you love while considering your health and hydration—plus, there’s no hangover to contend with the next day!
GOLDEN MILK TEA RITUAL
Through all the years of exploring tonics, tinctures, and healing beverages, Golden Milk (also known as Turmeric Tea) has always been my favorite. It’s perfect any time of the day and has so many soothing benefits.
Golden Milk’s warming spices aid in digestion and circulation, and turmeric reduces inflammation. It’s also known to increase your immunity, cleanse your body of toxins, and beautify your complexion from the inside out.
You know a fire ingredient is present before you even taste it. First, there’s the deep aroma of ingredients like ginger, allspice, cardamom, and cloves. Then, there are also savory spices like turmeric, chili, cayenne, coriander, and cumin.
WHAT YOU’LL NEED:
As you gather these ingredients, take some time to appreciate them. Notice their natural scent, taste, and touch:
1/2 cup fresh milk of your liking
1/2 teaspoon of turmeric paste*
1 piece ginger, unpeeled, thinly sliced
1 tablespoon honey
1 tablespoon coconut oil
ground cinnamon or cayenne pepper
*Turmeric paste is a mixture of 1/4 cup of dried turmeric, 1/2 teaspoon of black pepper, and 1/2 cup of filtered water—heated and then stored in the refrigerator in a glass jar. It can be used in all sorts of dishes. For example, I add it to gluten-free pasta in the evening and eggs for weekend brunch.
HOW TO MAKE GOLDEN MILK TEA:
Whisk the milk, turmeric paste, ginger, honey, coconut oil, and 1/2 cup of filtered water in a small saucepan.
Reduce heat and simmer for about 10 minutes until the flavors combine. While the milk tea simmers, meditate on your intentions for this beverage. What healing or wellness effects are you looking to receive?
Strain through a fine-mesh sieve into mugs and top with a dash of cinnamon or cayenne, depending on your preference.
Enjoy!
MAKE IT YOUR OWN
There are no hard rules when creating your tea ritual, just intuitive exploration.
Whether you’re a seasoned tea lover or you’re just getting to know your favorite tea, a simple tea ritual helps you find meaning and reflection in your daily life. And if you share this experience with your loved ones—or even a stranger—you will discover the true delight of tea.
