As the call to prayer echoes from nearby mosques at dawn, marking the start of the daily fast during Ramadan, the morning's tranquility remains undisturbed — facilitating a period of self-reflection. Individuals unroll their prayer mats for fajr, lingering in quiet contemplation even after the final ra'kat, thanks to the city itself adopting a slower rhythm that allows for a delayed start to the day.
Ramadan has always been a period of profound reflection, offering a chance to slow down, step back and evaluate one's life, values, and relationship with God and religion. Having said that, how can one seamlessly integrate these qualities into daily life, especially with established routines? Fasting and prayer manages to make its way easily, but mindfulness and reflection one might find harder to embrace. In conversation with psychologist Devika Mankani at The Hundred Wellness Centre, MOJEH looks at the ways you can cultivate presence and mindfulness in daily activities during the Holy Month.
There are several ways to incorporate mindfulness into your Ramadan routine. The easiest starting point is setting daily intentions and focusing on the deeper spiritual significance of fasting beyond physical abstinence. “Engaging the senses during routine activities—such as feeling the coolness of water at iftar or mindfully savoring each bite—can enhance awareness. Similarly, incorporating deep breathing and dhikr (remembrance of God) before meals, during walks, or while completing daily tasks can ground you in the present moment,” explains Mankani to MOJEH. While these practices may sound simple, consistent practice ensures that it makes a significant difference in how tuned in you are with your mind.
To enhance your ability to reflect, try expressing gratitude for small blessings, especially when hunger pangs strike mid-day during fasting. Mankani suggests, “Dedicating time for self-reflection during Ramadan can be structured into quiet moments before suhoor (pre-dawn meal) or after Taraweeh (night prayers). Keeping a reflective journal to capture thoughts, emotions and spiritual insights can enhance self-awareness” She adds, “Asking introspective questions—such as “What am I learning about myself through fasting?” or “How can I extend kindness beyond this month?”—facilitates meaningful self-exploration.” If you're new to mindfulness practices, consider using wellness apps that offer guided meditations and reflective prompts to assist you in getting started.
Ramadan is a month of resetting, the naturally slower pace allowing one to take more time to themselves and invest in habits that will promote self-improvement. It is the ideal time to learn more about yourself and the ability to connect with the things that are important to you. According to Mankani, recent research suggests that habit formation takes between 59 to 66 days on average, making Ramadan the ideal period to begin, with 30 days already accomplished come Eid.
Although Ramadan is a good time to kickstart these habits, sustaining them after the Holy Month is key. “To sustain self-reflection beyond Ramadan, we can continue journaling with prompts centered on gratitude, personal growth, and spiritual insights. Regularly setting aside five to ten minutes for mindful breathing or meditation helps maintain presence. Weekly self-check-ins—perhaps on Fridays—by asking, “Am I living in alignment with my values?” reinforce personal growth,” Mankani tells MOJEH. This will then allow the lessons learnt during Ramadan to translate into long-term habits. “By intentionally integrating these practices into daily routines, the reflective mindset cultivated during Ramadan can become a year-round source of personal and spiritual enrichment.” she concludes.
