When I think back to my childhood, I inevitably think about all the beautiful rituals that my mom lovingly created for us.

There was the bedtime story reading – something, I’m sure, most parents do with their kids. But still, it was special, it was comforting, it was the perfect way to end a day.

There was the ritual of putting together an Advent calendar story every December– one day at a time for 24 days. Every night, we’d sit down, mom would read a story to us and then we’d add a section to our Advent calendar. It was beautiful and something I treasure until this day.

Then, much later, there was the ritual of us three girls – my mom, my sister & I – watching Germany’s Next Topmodel together. Every Thursday evening, we’d gather in the living room and indulge in a world of beauty, drama and yes, make belief. I loved those evenings where all the sorrows and stressors of the week floated away and we’d just have a few hours of fun.

Family rituals don’t just provide nice memories, but they also serve as emotional stables in a child’s life; something that’s oh so important when growing up.

The same can be said for adults. We need rituals to feel safe, taken care of and at home.

When you're trying to find your way out of diet prison, rituals can serve as a substitute for destructive habits and they can provide the platform from which healing takes place.

Here are my top 13 rituals that keep me grounded and happy in my body.

Setting a positive intention

Every morning, I take a moment to set an intention for the day and for my body. It can be anything from "I will feel energetic today" to "I will listen to my body" to "I will be appreciative of the little things in my life" or "I will give lots of hugs".

This little 5-second ritual sets the mood for my day and it helps me to begin anew every single morning.

Checking in with my body

I begin and end my day with a short awareness exercise for my body.

I scan my body starting with my toes and ending with my head. This is a super simple way to ground yourself and to learn to embody your body. You'll also see if something feels "off" and needs to be healed.

The more often you repeat this awareness exercise the more in tune you'll live with your body.

Tuning in to my senses

Throughout my day, I try to use my senses very consciously.

I smell my coffee intentionally, I slow down when I eat, I try to taste new flavors in my food or I simply feel the ground underneath my feet. These moments of pure awareness bring me back to the present (which is the place where no fear or worries exist) and help me to feel truly at home in my body.

This is also a ritual that reminds me of the beauty and magnificence of our world. I am often amazed at the different flavors and aromas that you can inhale within a single moment. Try it for yourself to see.

Writing cards

This one is a ritual that keeps on giving love. It creates a ripple effect that touches many people in a positive way. The trick here is - obviously - to be sincere and kind when you're writing a card to a person you love, admire or don't even know all that much just yet.

I love to write cards to strangers and leave them somewhere in book stores or in misogynistic magazines. I know that those cards will fall into the hands of someone who truly needs to read a kind message - because who doesn't, right?

Being coached

I have several coaches. Some coach me off and on, others coach me bi-weekly. It's the ritual that I rely on the most because it is the most effective.

I cannot tell you how blessed I feel to have the coaches I have and to be able to touch base with powerful women who have so very much wisdom to offer.

However, mostly, I am just surprised about the insight that I can offer to myself. Once you show up fully open, vulnerable and authentic to a call or a coaching session (or a simple conversation with your best friend), the world is at your feet.