Step 1: Change the Atmosphere
Before you begin, transform your space. Dim the lights until the room feels softer. Play your playlist - let the music fill the silence with gentle rhythm. Switch your phone to aeroplane mode, but keep this ritual open on your screen if you need guidance.
This simple act of changing your environment signals to your brain that something different is happening. You're stepping out of the chaos and into intention. The dimmed lights reduce visual stimulation. The music creates a sonic cushion. The silenced phone removes urgency.
Take a moment to look around your space. Notice how it feels different already.
Step 2: Grounding Practice
Now, let's anchor yourself in the present moment:
Sit back
Gently lean back into your chair or sofa. Let the support hold you.
Feel the weight
Notice the sensation of your body's weight pressing against the surface beneath you. Feel gravity doing its work.
Find your feet
Bring your awareness to your feet on the floor. Feel the contact, the texture, the solid ground beneath them.
Exhale slowly
Take a slow, deep breath in, and then exhale even more slowly, letting go of any tension you might be holding. Repeat a few times.
These simple actions help to bring your awareness away from thoughts and into your physical body, creating a sense of calm and stability.
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Step 3: Engage Your Senses & Three Mindful Sips
This is where the ritual deepens. Pour your wine slowly, noticing the sound it makes as it fills the glass. Now begins the practice of pure attention - the kind that pulls you completely into the present moment.
Now, deepen this sensory experience with Step 4: the "Three Mindful Sips," allowing each sip to cultivate emotional awareness and presence.
01
Sip 1: Gratitude
As you take the first sip, quietly acknowledge something you are grateful for in this moment. Let that feeling expand within you.
02
Sip 2: Release
With the second sip, gently acknowledge any lingering tension, worries, or discomfort. As you swallow, imagine releasing them, allowing yourself to let go.
03
Sip 3: Presence
For the final sip, fully immerse yourself in the taste and sensation. Feel your feet on the ground and your breath in your body. Reaffirm your commitment to being fully present, here and now.
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Beyond the Glass: The Wine Game, Benefits, and Author Insights
The Wine Game: Deepen Your Practice
Make Buying Part of the Ritual
Each time you need a new bottle, turn it into an act of curiosity. Pick something you've never tried - a new region, a different grape, an unusual label. Let curiosity lead you instead of habit.
This isn't about becoming a wine expert. It's about rediscovering attention, about training your senses to notice subtlety and nuance.
Build Your Tasting Notes
When you sit with your notebook, describe what you sense: colour, aroma, texture, emotion. You're not judging wine. You're practising the art of observation.
- What colours do you see when you hold it to the light?
- What memories does the aroma evoke?
- How does it feel in your mouth - smooth, sharp, warming?
Why This Ritual Works
This practice harnesses the power of mindful engagement and sensory exploration. By focusing on taste, smell, and visual cues, you activate different parts of your brain, reducing stress and enhancing present moment awareness. It trains your attention away from internal monologue and towards external reality, fostering a deeper connection with your experiences and cultivating a profound sense of calm.
About the Author
Hi, I'm Anastasia, the creator behind @winetellect_pro explore wine not as luxury, but as a language of pleasure, mindfulness, and self-connection. My mission is to make wine simple, emotional, and human - a way to slow down, reconnect, and feel again. Follow me if you want to learn how to understand wine and yourself, one sip at a time.
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