The full moon has captivated humans for millennia. It’s inspired the lyrics of songs; been the subject of conspiracy theory; the source of creepy folklore. Across cultures and traditions, the moon’s mystique has long been revered—the moon is said to represent everything from femininity to emotions to the cycles of death and rebirth.
Of course, the moon isn’t just symbolic—it’s also necessary for life on earth as we know it. It provides seasonal weather stability, dictates the length of the day, and controls the Earth’s axial tilt. Without the moon, our planet might literally spin off into space, out of control. It also may not be a coincidence that most menstruating women’s monthly cycles are around 28 days long—the same amount of time that the moon takes to complete its own cycle from new to full. “The moon and its different phases have a real influence on countless things, from animals and humans to the tides and climate,” explains author Danielle Copperman.
With that all in mind, it’s no wonder so many of us like to keep tabs on the moon. As the next full moon—the “Stag Moon” taking place in the sign of Capricorn on July 10th—arrives, it seems only fitting that we make the most of it, too.
What are the different phases of the moon?
The moon’s cycle lasts 28 days, during which time it moves from new moon to waxing to full moon to waning. Energetically speaking, these fullness cycles can represent our own cycles and timing. For example, when the moon goes from new to waxing, it gradually appears to “fill” with light, and thus is believed to bring energy and abundance. According to many traditions, this is the ideal time to manifest your goals and desires.
Conversely, when the moon goes from full to waning, its light narrows, making it an opportune time to let go and put things in order. This can be literal, in the form of tidying up or decluttering, or personal, as in releasing negative thought patterns or past wounds.
While each cycle between the new moon and full moon are periods that signify transformation, the new moon and full moon are usually considered the most opportune and intense. “They are the beginning and ending points of the cycle and are, therefore, the most powerful,” says Copperman, noting that many people anecdotally report that they feel either energized or strangely down during full and new moons.
The impact of the full moon
During a full moon, the moon is at its largest and brightest as its entire face is reflecting the light of the sun without being obscured by the shadow of the earth. “The full moon is a period of illumination that can be very energetic, both when it’s 100% full and in the few days leading up to it,” notes Copperman.
That said, the full moon can affect people in different ways, bringing feelings of extreme fatigue or peak energy. You may find it difficult to concentrate; you may feel highly inspired; you may not feel very productive. You may also have trouble falling asleep or staying asleep.
The theory goes that the light of a full moon can illuminate things you were not previously aware of. Thus, it’s an ideal time to reevaluate aspects of your life, remind yourself what you really want, examine what’s holding you back, and—most importantly—release what no longer serves you.
The psychological importance of ritual
Whichever emotional state you find yourself in, rituals can bring grounding, clarity, acceptance, and transformation. While there’s a long history of moon rituals dating back to Ancient Egypt, Mesopotamia, and beyond, modern science confirms the psychological power of rituals, too: “Research shows engaging in ritual is temporarily appeasing and mitigates anxieties,” writes Harvard Medical School’s Caitlin O’Connell, PhD. “Whether simple or elaborate, rituals can be transformative, both mentally and physically, and they connect us, strengthen bonds, create order, and ground us within a community.”
Many of us perform wellness rituals all the time—reciting affirmations, gratitude journaling, pulling tarot cards—but a full moon ritual is believed to have special power as it can harness energies that align with our subconscious rhythms.
How to make the most of a full moon ritual
A full moon ritual—or any ritual, really—should be approached with intention, curiosity, and mindfulness. Remember: Rituals are meant to help you feel more connected, inspired, and grounded; they are not meant to be riddled with anxiety, expectations, or fear. Think of a full moon ritual as a way to slow down and compassionately check in with yourself. Remember, “the full moon is the ideal time to let go and get rid of what no longer serves us, to make way for more clarity and lightness,” breathwork coach Abigail Taugwalder says.
The do’s and don’ts of the full moon
Since the full moon is a time of high energy, it can sometimes be intense or overwhelming. To that end, Taugwalder advises against engaging in vigorous practices, such as ashtanga or vinyasa yoga, which could lead to overstimulation or even physical stress. Instead, seek balance. “Slow, restorative practices channel the moon’s energy gently,” she says.
Below, five more practices to integrate during the full moon and on the days surrounding it.
It’s all about getting centered. So, “take a quiet moment to assess whether you’re feeling tired or energetic, and listen to the thoughts running through your head,” Copperman says. “You can practice meditation for a few minutes, or simply sit in silence with your eyes closed, concentrating on your breathing. This will calm the mind and enable you to be clear about what you’re feeling. It will also help you uncover your subconscious point of view, understand what you desire deep down, and what may be holding you back.”
To translate your feelings into concrete thoughts, take pen to paper. “I like to brainstorm or make a mind map, but you can simply write down anything that pops into your head,” Copperman says. “It could be something you’re working on or something you’re struggling with.”
Now, you can organize your thoughts. For each aspect of your life that you’re working on, consider ways of getting there. Don’t be too logical or fret about the process; the point is just to put things in order so that you can let go of whatever is in the way of helping you achieve your desires. “This helps to make your vision more real on a subconscious level and allows you to focus on what’s most important to you,” says Copperman.
If you find yourself stressing about a certain goal or issue, note the negative aspects and think about how to alleviate or release them. “In your mind, consciously, allow yourself to let things go,” Copperman says. “Some people like to burn photos or objects during a full moon, but simply writing things down and clearing them from your thoughts works too. Do what works for you.”
Your external environment can be a reflection of your internal environment, so in the spirit of letting go, may feel the need to clean up your physical space, too. “Get rid of what you no longer use or need, donate or sell old clothes, or reorganize your drawers,” advises Copperman. “Clear the decks to welcome new things into your life. Physically tidying up will have a positive impact on your subconscious mind and, without realizing it, you’ll attract new things.”
Feelings can be extreme, contrary, and muddled during the full moon. “If you’re feeling energetic, highly inspired, and motivated, but also having problems concentrating, physical activity can release the overflow of energy and clear your mind from the spiral of thoughts,” Copperman says. “Dance, swim, walk... even five minutes can help channel energy.” However, if you feel tired or unmotivated, don’t force it. “Your body needs to slow down and rest,” Copperman says.
This advice applies no matter how energetic, motivated, and inspired you are. “Don’t make major decisions or changes during the full moon. The ambient energy is so strong that it could highlight certain bad aspects or obscure the risks involved,” says Copperman.
Instead, make plans and tweak your ideas—but be sure to let them blossom at their own pace. “Don’t overdo it in general. This is a time for concentration, introspection, and finding yourself,” reminds Copperman. “Be indulgent; the full-moon only happens once a month.”
A wellness ritual for the full moon
Finally, to take advantage of the moon’s energies, Taugwalder suggests the following five-step ritual for the full moon.
Start with a few minutes of conscious breathing. Sit comfortably, close your eyes, and inhale deeply through your nose, letting the air fill your lungs and belly. Then exhale through your mouth, imagining all tension and stagnant energy leaving. Repeat this exercise for five or ten minutes to center and prepare for the rest of the ritual.
Next, practice a few gentle stretches to anchor your body and release remaining tension. Yoga postures like Balasana (Child’s Pose) or Supta Baddha Konasana (Lying Butterfly Pose) can bring you into the present moment and ground you in safety. Stay in each posture for at least three minutes, letting your body relax and soften. Remember to breathe. “These gentle postures are ideal under the energy of the full moon, when balance and self-care take priority over intensity,” notes Taugwalder.
After breathing and stretching, engage in a cleansing practice to clear your energy. This can be as simple as a salt bath with clay and essential oils or an infrared sauna session, if you have the option. The aim is to detoxify your body and relax your mind.
Once you feel grounded and clarified, take a moment to reflect. Write down everything you’re ready to let go of—old patterns, fears, toxic relationships, or limiting beliefs. You can write freely or answer questions like “What no longer serves me?” and “What am I ready to release?”
Light a candle and take a few moments to meditate on your insights. As the summer days grow shorter and the nights longer, the candlelight symbolizes warmth, comfort, and clarity for the transition to autumn. Let the flickering flame guide you emotionally to embrace this new season. Set an intention for the weeks ahead for something you’d invite into your life, like more clarity, joy, or abundance. To seal the ritual, say it out loud, as the power of words will help you make it a reality. Finally, you can carefully burn the paper, if you wish.
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