We can read books and articles, listen to experts lecture on philosophy and importance of fitness, health and spirituality but sometimes we just need a recipe to follow.

Pick a week. Begin on Sunday. Commit to the following 9 daily practices. Prepare by picking up the necessary items at the store the Saturday prior and inform your family, friends and co-workers your schedule might change a bit for this week in order to implement these practices. If you are able to observe these 9 daily practices for 7 days in a row you will feel clearer, more grounded and better on day 7 than you did on day 1. And who knows? Maybe you’ll feel so much better you’ll choose to continue many of these practices as part of your daily life.

9 Daily Practices, A Recipe for Good Health.

1. Sit with the Rising Sun. Look up the time of sunrise the night before and set your alarm to wake you 10 minutes prior.  Get out of bed, visit the restroom, drink a glass of water, grab a cushion and a blanket and face the rising sun. Close your eyes, sit upright in a comfortable position and just breathe naturally.  Feel the presence of the sun as it comes up and shines on your face.  If it’s a cloudy day you can visualize the sun’s rays reaching from the horizon up and out.  Sit for at least ten minutes. MIT and Harvard have documented the benefits of meditation.

2. Walk with Nature. After you’ve sat with the rising sun, go for a 20 minute walk tuning in to all of Nature. No matter where you live, you can walk and feel the earth beneath your feet (even if there is asphalt or concrete between the earth and your shoes), smell the air, listen to the birds, feel the sun or the rain or the snow on your face.

3. Sip on Tea and Mindfully Munch a Healthy Breakfast.  For just this week, forego the coffee and have tea instead. If you are accustomed to caffeine in the morning, replace coffee with white or green tea with a squeeze of lemon and a bit of honey.  Prepare a small, healthy breakfast of berries and an egg and maybe some sprouted grain bread with a spread of organic butter from grass fed cows.  If you are not a coffee drinker, choose an herbal tea with no caffeine. Sip and munch slowly, mindful of the tastes, the textures, the scent of your tea and food. Read more on the benefits of breakfast.

4. Soak in a Special Bath. Fill your bath tub and mix in 1 cup (or 1 small box) of baking soda, 4 cups of apple cider vinegar, 1/4 cup sea salt, few drops of lavender essential oil.  Soak for 20 minutes and after you get out, mindfully blot your skin with a soft towel and moisturize your skin with expeller pressed cocunut oil or shea butter lotion that is all natural.

5. Every Hour on the Hour. Throughout your day after your bath be conscious of the clock and when the long hand reaches the 12, take a 30 second pause. Close your eyes, take 3 deep cycles of slow breath in and out. Notice, without judging and analyzing too much, how you are feeling in your body and heart. Notice your thoughts. Notice your breath. Notice your bodily sensations.

6. Eat Clean and Eat Slowly. For these 7 days, commit to eating as much organic as you can. Eat colorful salads and if you are a meat-eater, buy and prepare organic meat from animals that were treated humanely. If you eat fish, only buy and eat wild caught fish from clean water sources. Plan your meals in advance and take time to shop consciously, read labels and stay away from all boxed, canned, packaged, processed foods for these 7 days. Refrain completely from all alcoholic beverages and all sugar and white flour for the week.  If you eat grains, choose sprouted grains or small helpings of 100% whole grains. Read more about nutrition recommendations by the experts.

7. Water, Water, Water. Measure out 8 glasses of purified, clean water to drink throughout your day every day.  Fill a glass container with 64 oz. of filtered/purified water for every morning and find way to drink it all spread out into 8-12 servings each day. Add a squeeze of lemon if you like.

8. Fresh Flowers. Buy yourself flowers and keep fresh blossoms in water where you can see them throughout your day. Have some in the kitchen, on your desk and even in the bedroom. The beauty of flowers is an important reminder to appreciate the beauty and delicacy of every moment of daily life.

9.  Sleep Well. Begin your daily retirement an hour before you hit the sack. Turn off all electronic devices, wash your face, brush and floss your teeth, put on some soft pajamas, do a bit of journaling or light reading. Just before you lie down for the night sit up in bed, close your eyes, relax your body and follow the rhythm of your natural breath for a few minutes.  Aim to lay your head on the pillow at least by 11:00 pm since you’ll be waking with the sunrise.