Mindfulness and Reflection: A Ramadan Practice
As the holy month of Ramadan comes closer to us, it offers an opportunity for spiritual growth and self-reflection. This sacred time is characterized not only by fasting from dawn until sunset but also by heightened spiritual awareness and community engagement. Amidst daily responsibilities and the communal spirit of iftar meals, there lies a profound potential for mindfulness practices that enhance mental well-being.
4 Tips To Practise Mindfulness During Ramadan
Mindful Breathing and Meditation
After the iftar and Maghreb prayers, take a few moments to close your eyes, focus on your breath, and inhale deeply. This practice calms the nervous system and fosters appreciation for the nourishment shared with loved ones. Techniques like the 4-7-8 breath, which is inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds, can enhance relaxation and mental clarity, promoting patience and inner peace.Tahajjud Prayers: A Time for Deep Reflection
Performed in the last third of the night, Tahajjud offers a quiet space for spiritual mindfulness. Engaging in prayer, Quranic recitation, and heartfelt supplications cultivates gratitude, humility, and inner peace. This practice strengthens discipline and self-awareness, reinforcing the values of Ramadan. The Quran states, “We are nearer to man than even his jugular veins,” (Surah Qaf 50:16), highlighting the closeness of God in these sacred moments.Reflective Journaling
Keeping a Ramadan journal allows you to capture thoughts, experiences, and emotions throughout the month. Writing after prayers, including Tahajjud, fosters self-awareness and deepens spiritual reflection. This simple practice enhances mindfulness and helps track personal growth.Evening Walks and Mindful Eating
Walking after iftar and Maghreb prayers provides a chance to connect with nature and clear the mind. Observing the sights, sounds, and smells around you enhances tranquility and awareness. Likewise, mindful eating during Iftar and Suhoor, savoring each bite and recognizing the nourishment it provides, promotes better digestion and a healthier relationship with food.
Benefits of Mindfulness in Ramadan
Engaging in mindfulness during Ramadan can lead to:
Enhanced Emotional Well-being: Regular mindfulness practices reduce symptoms of anxiety and depression, contributing to a more balanced emotional state
Improved Sleep Quality: Mindfulness and meditation can improve sleep quality, essential during Ramadan when sleep patterns may be disrupted.
Increased Spiritual Connection: Mindfulness fosters a deeper sense of presence during religious observances, enriching the spiritual experience of Ramadan.
Extending Mindfulness Beyond Ramadan
The mindfulness habits developed during Ramadan can serve as a foundation for ongoing mental and spiritual well-being. By continuing these practices, individuals can maintain the peace and clarity achieved during the holy month, fostering a balanced and fulfilling life. Embracing reflection, gratitude, and presence beyond Ramadan strengthens personal growth, nourishing both our ruh (spirit) and mental health.
Written by Pakiza Yadgar - Psychotherapy Intern at Sakeenah Canada.
About Sakeenah
Sakeenah Canada, a national charitable organization, was founded in 2018 in response to a gap in culturally and religiously sensitive services available for women and children facing domestic violence and homelessness. Since then, our services have expanded to include mental health therapy and counseling. Sakeenah has also started The People’s Market, a food program that helps combat food insecurity, and has become the first licensed foster care agency for Muslim children in all of North America. We currently operate 8 transitional homes across Canada: Toronto, Brampton, Milton, London, Montreal, Ottawa, Winnipeg, and Regina, in addition to the first long-term housing program for Muslim women and children in Canada, in Windsor.
