daily rituals for the psychic-creative immune system
recently, I’ve been reflecting on the concept of the psychic-creative digestive/immune system — which I’m defining as that porous boundary between you + the outside world, both necessary for digesting life, and artistic creation.
if you have a sensitive and absorptive temperment, it’s too easy to feel overwhelmed by the things in your environment beyond your control. the urge is to feel overwhelmed and retreat from them — or tighten, and struggle (and fail) to control them.
what if, instead of trying to influence the environment, you focused instead on strengthening yourself, and how you’re affected by it? what if you channeled all of your energy into nurturing the psychic immune system?
what if you worked on finding your own ground, no matter what — and centering in your own axis? you would train your ability to find balance between opening and closing; giving and receiving. then, you create spaciousnness and room for spontaneity — for your own flow.
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forgetting yourself in a chaotic place
I’m writing (as always, and only) from personal experience. this concept of the “psychic immune system” is what I came to, after living almost a year in Istanbul — the only city I’ve encountered with energy so chaotic, heavy, and dense that breathing feels like drowning. I’m too sensitive, one could say — and this sensitivity is (normally) a gift, but this year, I’ve felt constantly overwhelmed and foggy.
I think I’m trying to digest so many things at once — a new country, a new home, a new culture, a new language, a new partner, and two (!!) new animals. all of these new things had a weight and (feeling of) permanance that made me… panic.
being a hermit is easy. it is easy to be “yourself” when you live alone and in relative seclusion (for example, I was most happiest on an island) but in a chaotic place, in the midst of so many nested relationships — it is too easy to feel semi-transparent, overwhelmed, suffocated, over-stimulated, a fuzziness of body and psyche that feels like constant lethargy. finding your own center takes effort.
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an embodied sense of the self
I question, then, what is having a clarity — in the sense of the self?
what defines “the self?” is it the work that you do? the things you accomplish? the relationships and communities that you’re a part of? where does that sense live?
to me, it is more of an embodied feeling — a state of being, rather than a rational thought. I can recognize it, when I have it. I know when I don’t.
in my most grounded sense of the self, my mind is settled and spacious, rather than constantly spinning and in anxious motion. it’s clear and sharp, and spongey-alive. my body feels strong and calm - it knows its rhythms, and feels the reassurance of being cared for. my heart is soft and open, rather than on heavy artillary mode — because it trusts it can handle anything.
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a strong psychic immune system is not defensive
I made up this term — the psychic immune system — to refer to the boundary between self + other — where “other” means anything in the environment: people, animals, places, digital stimulation — anything that can affect our wellbeing.
since we are all limited in what we can do to control the environment, the real work is to strengthen this psychic immune system.
but strengthening doesn’t mean building a rigid psychic wall to keep out bad energy — in fact, I think poor psychic immune systems operate on the pendulum swing between over-defensive + over-stimulated.
instead, it’s about curating the skill and felt-sense of keen differentiation:
(1) what do we seek out — because it nurtures and feeds the inner world?
(2) what do we allow in — and later, release, as an act of processing & cleansing?
(3) what do we keep out - because its energy does more harm, than good?
the strong psychic immune system isn’t on defense mode, because it doesn’t need to be. it’s open and receptive; trusting in the rigor of its natural processes — of absorbing, processing, and letting go. it doesn’t need to hold on too tightly, and it doesn’t need to reject. it is an ecosystem with equal parts intake and output; inhale and exhale.
being too sensitive + being too defensive are two sides of the same condition — because we are only defensive when in fear of something external, beyond our control. if there is nothing to fear, there is no need to defend. if there is trust, there is no need to control.
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how to begin the process
at the risk of boring myself and you, the practices I keep coming back to (again and again, no matter what the circumstances) are the same:
daily rituals that can offer a structured rhythm for moving through the flow of a day, from morning to night.
windows of spaciousness for solitude, movement, listening, flow, and play
because strengthening the psychic immune system is a deliberate daily practice, like a multi-vitamin; not a one-time thing that you can ingest, and expect to last forever. it is a way of being; an act of cultivating inner discipline that can accompany your entire life — no matter where it takes you.
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a system for the psychic-creative immune system
I’m briefly outlining my own system, as inspiration for curating your own. perhaps, one day soon, perhaps I’ll create a more structured guidance system you can take part in.
PART 1: BODY RITUALS
WELLBEING PRACTICES | CULTIVATING GROUND
wellbeing practices are foundational for finding grounding & center. simple things such as getting enough sleep, drinking enough water, remembering to eat food, and building in movement — can make such a drastic difference in the body & mind. simple, but not easy.
we know what we’re supposed to do. but usually, I find that what’s missing are the rituals around that practice. we can’t expect ourselves to overcome inertia & distractions to do stick to new rhythms automatically. it takes concerted effort, and planning, and practice.
here’s an outline of 4 core wellbeing practices:
(1) sleeping rhythms
how much sleep do you really need to feel deeply well-rested? what does that sleep schedule look like, and how can you build a ritual around it?
my practice: 8 hours of sleep, between 10:30pm-6:30am. begin night ritual 9:30pm: walking luna, skincare, music, journaling/reading. no TV or phone usage after 9:30pm on weekdays.
(2) water/food rhythms
what kind of food can nourish your energy, and when/how can you build in a food rhythm? how can you drink enough water to allow your body to cleanse and detox itself?
my practice: drink at least 3L water a day, measured in 500ml jars, spaced throughout the day. eat a tiny breakfast within 1 hour of waking up (6-7am), then a real breakfast after exercising (8-9am). reward myself with coffee before working. eat lunch by 2pm and dinner by 7:30/8pm.
(3) movement practice
what forms of movement (stretching, yoga, walking, running, exercise, etc.) feel good to you? how would you feel if you did them, 3-4 times a week? daily? how can you start with a small practice, and build up from there?
my practice: yoga 20-45”, 3x a week. running 20-60”, 3x week. body exercises 10-15”, 6x a week.
(4) breath practice
sitting with the breath — is really about sitting with the mind, and cultivating a sense of spaciousness within the mind. this practice can be as simple as breathing 10 slow breathes. or exploring various breath practices, and noticing how it affects the body. sometimes, I like using the container of a piece of calming music to practice my breath.
my practice: daily practice of 10-15”. a 10” meditation on insight timer, OR alternate nostril breathing to a 4” piece of music. deep breathing to a 3” piece of music. tuning into the heart-body-mind-soul, and simply listening.
these four practices — sleep, water/food, movement, and breath — are so basic, but easily neglected. they form the structural support for everything else. when I’m feeling terrible, I only need to do these 4 practices for a few days (but with deliberation and attentiveness) to notice a change. I feel more energized, more grounded, more resourced and ready to do meaningful work.
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PART 2 | PSYCHE RITUALS
FINDING FOCUS & FLOW | CREATIVE PRACTICES
the next step is the work of cultivating focus & flow — in intentional creative work. this can only happen after the body is nourished from consistent foundational practices, because only in nourishing the body — do you then have psychic energy to spend.
(5) process journaling
I begin my work day by writing down all the little things on my mind - things I need to do, tugging for my attention, as well as what I’m feeling called and inspired to do. I might reflect on the process itself, and think about what a project or task needs to be completed, or free-journal. then, I prioritize the day’s work, and highlight what I’m focusing on that day.
(6) daily freeflow (in your craft of choice)
a daily freeflow is a window of time (30”, 60”) in which you allow whatever stirring on your mind to come forth, and be released on the page. the goal of this practice is to listen for inspiration, and to create it, without much of a gap. even if it doesn’t make sense; even if it’s not very good. it gets you in the rhythm of creation.
my freeflow is divided into two parts: a 20-30” writing freeflow (private, I never share this), and a 45”-90” daily creative journaling practice (public - you’re reading it, right now!)
(7) focus blocks
a focus block is a container of time in which you’re deep into the flow of a project. this could be a short block of time (30”) or longer (60”, 90”). my longest focus blocks are usually 2.5-3 hours. the goal is to fit a few focus blocks into the day — but being sensitive to your energy and psychic resources, and knowing when to make space for them.
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part 3 | INNER/OUTER WORLD RITUALS
CULTIVATING solitude + inspiration
part three in my system is about finding the balance between your inner voice/inner wisdom — and absorbing, discovering, integrating inspiration from the outside world. this is the part of finding a balance between inner/outer worlds, and a sense of ease and flow.
the practices are:
(9) journaling
journaling is like having a meandering (or focused) conversation with yourself on the page. it helps to cultivate a sense of trust — in that there is no problem which journaling cannot shed light and insight on; because writing things down brings you closer to yourself — your own inner wisdom. I practice deep journaling when I’m feeling terrible, and it always gives me relief.
(10) walking-wandering (outside inspiration)
walking is walking, but it’s really about movement + seeing. you can walk the same path ten times, and find different things to appreciate on each walk. walking stirs the creative energy in me, allows a release, and helps me engage with my environment. in walking practice, there’s space for me to build in pleasurable rituals: a cup of coffee here, exploring a bookstore there, or a moment of pause here. in walking, you can cultivate an eye for beauty.
(11) absorbing (material inspiration)
in this practice, I include inspiration that comes from materials: reading, films, music, exhibitions, conversations — anything that nourishes and feeds the psychic-creative immune system.
(12) inner work
inner work is practicing a commitment to growth. it could be a combination of deep journaling, meditation, absorbing teachings, or therapy. it is the practice of bringing awareness on what needs work — nurturing, strengthening, tending to — and brainstorming ways to integrate it into your life. inner work looks different for everyone, but at its simplest form, it begins with an intention, and ways to practice and train.
(13) total rest
total rest is allowing your body-psyche to completely let go. sometimes, for me, this means allowing myself to binge watch a TV series in bed, and order take out. sometimes it means a digital detox: taking a few days to disconnect from technology, wifi, or screens altogether. or, taking a morning to wander around my neighborhood, of little pleasures.
or, it could be something smaller: a scheduled nap every afternoon. the purpose is: giving your entire system a much needed break.
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end/ongoing guide notes
cultivating these practices takes patience, and time. it’s not done in a week, but perhaps you could build it up over a month, or a season — what’s important is to track progress, and sense how you feel different in your body-psyche as you develop your own rituals — that feels good with your life.
nourishing wellbeing + creative practices are intertwined practices that build upon each other. if you feel bad, you probably can’t practice (sustainable) creation. if you’re creation mode, this feeds back into your psyche. the psyche + the creative process are one.
it’s important to bring awareness to the habits and things that distract your attention — and design your behavior to make space and awareness around it. for me, this includes putting my phone on airplane mode until noon everyday - for less mental noise.
life will happen. you’ll get off-track. but the practice IS returning back to the practices, and trusting that recovering your sense of psychic-creative wellbeing and strength feels easier each time. the more years you practice, the more quickly you can return - and trust in the certainty of that return: that is, the certainty of returning to yourself. it’s a muscle that you train, and you’ll trust in yourself more, and more deeply, each time.
the end goal, above all, is cultivating self trust. developing your own rituals that feed your life, your creative process, and your inner/outer world. therefore, I hope you’ll take my own reflections and systems — and adapt it for your own use. if you try my process, i’ll be happy to hear how it goes!