100+ Ways to Cultivate Calm: Mindful & Holistic Wellness Practices

Are you seeking relaxation, balance, or a way to reconnect with yourself? We’re here for you, beauties! In this guide, we’re going to explore over 100 mindful practices and holistic wellness rituals to help you find your centre.

From ancient therapies to modern techniques, we’re talking all about practices and exercises which are designed to empower you to create a harmonious lifestyle. Explore meditative breathing, creative outlets, physical wellness routines, and nourishing rituals to cultivate calm and clarity in your daily life.

Take your time, pick what resonates with you, and let these practices support your journey toward greater inner peace and wellbeing.

Mindful Practices for Inner Calm

Mindful practices can help you cultivate mental clarity and emotional balance. Explore these techniques to bring calm to your daily life:

Grounding Meditation: Get back in touch with the present moment by focusing your attention on the physical world around you.
Self-Compassion Meditation: Practice kindness toward yourself to ease stress and build emotional resilience.
Gratitude Meditation: Reflect on the things in our lives that you’re grateful for. Experience those feelings of appreciation.
Cognitive Behavioural Therapy (CBT) Techniques: This includes a variety of techniques to help people identify and change unhelpful thoughts and behaviours.
Tapping (Emotional Freedom Technique: This involves tapping on specific points of the body while focusing on negative emotion or stress, also known as psychological acupressure. Use EFT tapping to clear negative emotions and reduce stress.
Sikh Meditation (Simran): Repeat sacred words to focus the mind and promote peace and mental clarity.
Chakra Meditation: A type of mindfulness that align your energy centres, also known as chakras, to achieve harmony and peace.
Sunrise or Sunset Meditation: Meditate during these times to connect with nature and enhance mindfulness on a deeper level.
Visualization Techniques for Manifestation: These visualization techniques can help you to focus on your goals and manifest your desires.
Listen to Music Mindfully: Sound can have a profound impact on your mood. Listen to music mindfully to relax and elevate your mood, paying attention to your body’s sensations without judgement.
Be Mindful of your thoughts: Notice and let go of unhelpful thoughts to improve clarity and emotional wellbeing to improve mental clarity.

Wow Tip: Start with grounding meditation if you’re new to mindfulness. It’s easy to practice and highly effective in reducing stress.

Breathwork and Energy Cleansing

Combine breath-based practices and energy-balancing techniques for your physical and emotional health.

Deep Breathing Exercises: If you’re struggling to focus or are feeling stressed try breathing exercises. Calm the mind and body with slow, intentional breaths.
Breath of Fire: Try this rapid breathing technique to clear mental fog and increase energy levels.
Box Breathing: Use this simple method of inhaling, holding, exhaling, and pausing to reduce anxiety.
Energy Cleansing with Sound Frequencies: Use sound frequencies like 528 Hz to clear negative energy.
Visualisation for Manifestation: Focus on visualising desired outcomes and goals to bring them into reality.
Alternate Nostril Breathing (Nadi Shodhana): A yogic breath control technique where you breathe alternately through each nostril. This practice helps to calm the nervous system, balance energy, and promote mental clarity. Great before bed!

Holistic Therapies

Here are some therapeutic approaches that combine ancient and modern healing practices.

Reflexology: It’s a complementary therapy that involves applying pressure to the feet, hands or ears. Stimulate pressure points to relieve stress and improve circulation and foot health.
Qi Gong: This Chinese practice combines movement, breathing and meditation. Also known as chi gong, practice this movement and meditation form to cultivate life energy for balance and vitality.
Sound Baths: Lie down and listen to harmonic vibrations produced by instruments like gongs or singing bowls. A meditative experience.
Acupuncture: Involves inserting fine needles into specific points in the body. A complementary or alternative medicine that originated in ancient Chinese medicine.
Acupressure: This type of massage therapy involves manual pressure applied to specific points in the body, a practice of traditional Chinese medicine and is similar to acupuncture.
Cupping Therapy: An ancient form of alternative medicine where a therapist places special cups on your skin for a few minutes to create suction. This draws blood to or away from parts of your body and is great for pain and inflammation relief, as well as relaxation.
Salt Therapy (Halotherapy): Salt therapy, also known as Halotherapy, is an alternative medicine practice that involves inhaling salt particles in a controlled environment for respiratory health and relaxation.
Forest Bathing (Shinrin Yoku): Forest bathing, also known as shinrin-yoku in Japanese, is a practice that involves spending time in forests to boost mental wellbeing and reduce stress. Nature is healing.
Energy Cleansing with Sage and Palo Santo: Use these sacred plants to purify your space and promote clarity. Smudge with sage first to clear out bad energy, then burn Palo Santo to bring back positivity!
Candle Gazing: Fire can be quite hypnotic and can even aid in meditation. Focus on a candle flame to clear the mind and enhance concentration.
Reiki: Balance your energy and promote healing through Reiki sessions. This complementary therapy is said to work through the transfer of universal energy from the practitioner’s palms to the client.
Crystal Healing: It is said that crystals have healing properties and can interact with the body’s energy fields. Use crystals like amethyst or rose quartz to center your energy.
Hypnotherapy: A type of psychological therapy that utilises hypnosis to help treat mental and physical health conditions. Also useful to change habits and and even be used to increase the effectiveness of other psychological treatments and sometimes, pain management.
Light therapy: This works by influencing the brain’s production of hormones that affect mood and sleep. It can help regulate the body’s circadian rhythm and used to treat conditions like SAD, sleep disorders, skin conditions like eczema and even cancer.
Astrology: This is a practice that some people use to help them understand themselves and the world around them by deepening the connection between the mind, body and spirit. It involves the study of the movements and positions of the sun, moon, planets and stars.
Hydrotherapy: This method uses water to treat a variety of symptoms throughout the body. It can be anything from taking a warm bath at home to using a special tank or pool.

Skin and Body Care Rituals

Here’s our guide to self-care rituals that focus on skin health and relaxation.

Gua Sha: A natural alternative healing technique that involves scraping the skin with a massage tool to improve circulation and lymphatic drainage. It’s an Ancient Chinese Healing Technique for wellness.
Dry Brushing: Also known as garshana, is a traditional Ayurvedic massaging technique carried out on dry skin to help boost lymphatic flow and smooth skin through manual exfoliation.
Facial Steaming with Herbs: this hydrating treatment can help you unwind after a long day. It opens pores and enables sweat to flush out toxins and impurities.
Lymphatic Drainage Massage with a Roller: This uses a massage tool to help stimulate the skin and muscles, helping lymph fluid move.
Cleansing with Oil: Use oil-based cleansers to remove makeup and impurities while nourishing the skin. Use it for a moment to connect to your skin and breathe.
Abhyanga (Ayurvedic Oil Massage): This is an Ayurvedic massage that includes applying warm oil to the body, improving circulation, reducing pain and stiffness, as well as relieving stress.
Mayan Abdominal Massage: Great for digestive health! Practice Mayan abdominal massage to improve digestion, relieve bloating, and enhance circulation by massaging the abdomen with gentle pressure. It can help reposition internal organs and relieve tension in the abdomen and pelvis.
Aromatherapy with Essential Oils: Aromatherapy, which is also known as essential oil therapy, is the use of essential oils to manage health and boost wellbeing.
Don’t forget the power of Water: Drink plenty of water and use hydrating mists to maintain skin’s natural glow.
Self-Massage: It’s a way to use your own hands or tools to massage your own muscles. Use gentle hand, neck, and shoulder massages to release tension, perfect for your own self-care routine.
Matcha: Matcha is a finely ground green tea powder, specifically processed from shade-grown tea leaves. Drink matcha to boost energy and benefit skin health with its antioxidants.
Cold Showers: End your shower with cold water to stimulate circulation and invigorate your body.
Deep Sleep Meditation: Struggling to sleep? Try listening to meditation to enhance your sleep quality… your sleep will be more restorative in no time.
Coconut Oil Pulling: Oil pulling may reduce your risk of bad breath, cavities and gingivitis and involves swishing oil around the mouth for up to 20 minutes. Use this method to cleanse your mouth and improve oral hygiene.
Shiatsu Massage: This form of massage utilises the hands, thumb, or other body parts, to apply direct pressure on various channels or points on the body. This Japanese pressure-point technique is performed through loose clothing without oils.
Polynesian Lomi Lomi Massage: A traditional Hawaiian massage uses a mixture of massage techniques, nut oils, breathing and dance, along with prayer on occasion. Also known as the ‘loving hands’ massage, it works gently yet deeply into the muscles with continuous, flowing strokes.
Hammam Rituals: One of the oldest cleansing traditions in the world. The hammam ritual, also known as the Turkish hamam or Turkish bath, is the Middle Eastern variant of a steam bath.
Myofascial release: A therapist applies light pressure using their hands to find myofascial areas that feel stiff instead of elastic and moveable. By massaging and stretching, it can help loosen muscles and joints and ease pain.

Physical Wellness Practices

Incorporate movement, stretching, and therapies into your wellness routines to improve physical health and reduce stress.

Yoga Nidra: Also known as yogic sleep is a state of consciousness between waking and sleeping, typically induced by a guided meditation. It’s a practice of profound relaxation that helps rejuvenate both body and mind.
Sun Salutations: Also known as Surya Namaskar, is a yoga practice that involves a series of linked poses. It stimulates the metabolism and the digestive, respiratory, circulatory and reproductive systems and is a perfect way to start the day.
Tai Chi: An ancient Chinese martial art works to improve mental clarity and balance with slow, mindful movements.
Kundalini Yoga: A spiritual practice in the yogic and tantric traditions of Hinduism, centered on awakening the kundalini energy. Activate energy flow throughout the body to enhance your awareness and move past your ego. Also known as ‘yoga of awareness’.
Mindful Stretching: Incorporate stretching throughout your day to relieve tension and provide stress relief. Your body will thank you.
Stretching with a Foam Roller: Use a foam roller to improve circulation and release muscle tension.
Hot and Cold Therapy: Alternate between hot and cold to stimulate circulation and detoxify the body. Some saunas have a hot and cold room
Cold Plunge: Immerse yourself in cold water for a boost of energy and circulation. This could be a cold shower or a cold plunge pool.
Balneotherapy: Sometimes confused with hydrotherapy, balneotherapy involves the use of water for therapeutic purposes, and it dates as far back as 1700 BCE to help with chronic pain, anxiety and more.

Nutritional and Herbal Wellness

Focus on mindful eating and incorporating healing foods and drinks.

Mindful Eating: Slow down and focus on each bite for better digestion and connection with your body.
Mindful Tea Drinking: Sip tea slowly, focusing on its warmth and flavour to relax the body and mind. Tea also has many health benefits to enjoy.
Herbal Tea Rituals for Wellness: It’s all about herbal teas! Brew calming teas like chamomile and peppermint to enhance digestion and relaxation.
Intermittent Fasting: If is an eating pattern that alternates between fasting and eating. Try using intermittent fasting to support detoxification and rejuvenation.
Lemon Water: Start your day with a glass of lemon water to cleanse and boost immunity. A refreshing start to the day.
Fermented Foods improves Gut Health: Incorporate kimchi, sauerkraut, and kombucha in your diet to improve gut health.
Ashwagandha: Incorporate this fabulous adaptogen into your routine to reduce stress.
Fennel Tea: Sip on fennel tea to support digestion and reduce bloating.
Try Golden Milk: A healthy, healing anti-inflammatory drink. Drink turmeric-infused golden milk to reduce inflammation and promote healthy joints.
The benefits of Cacao: Enjoy raw cacao to boost circulation, improve heart health, and promote glowing skin.

Creative Wellness Practices

Get creative! Explore activities that nurture creativity and self-expression while reducing stress.

Mindful Journaling: Keep a mindfulness journal to set intentions and clear your mind.
Gratitude Journaling: Start or end your day by writing things you’re grateful for to improve mental health and foster positivity.
Try Painting: Painting and drawing can be an important form of self care to reduce stress, boost self-confidence and facilitate self discovery.
Gardening: Spend time tending to plants or growing a garden to connect with nature, reduce stress, and foster patience.
Read for Pleasure: Dive into a book purely for enjoyment, allowing yourself to relax and escape into a new world.
Cook or Bake Something New: Try your hand at cooking or baking a new recipe to engage your senses and find joy in the process.
Play a Musical Instrument: Whether learning or practicing, playing an instrument can help relax your mind and enhance your focus.
Dance Freely for Emotional Release: Let’s boogie! Turn on your favourite music and let yourself move to the rhythm as a form of stress relief and self-expression.
Photography: Explore photography as a way to appreciate your surroundings, focusing on the small details or moments of joy.
Practice Calligraphy or Hand Lettering: Work on your hand-lettering skills as a meditative and creative outlet.
Try Pottery or Clay Work: Get hands-on with clay and create something unique, allowing the process to ground and calm you.
Learn a New Craft (Knitting, Sewing, Weaving, Crocheting): Pick up a craft like knitting or sewing to focus your mind and create something tangible.
Adult Colouring for Relaxation: This is something that’s becoming increasingly popular as a way to disconnect from screens and relax. Try your hand at adult colouring books as a stress-relieving activity that lets you focus and unwind.
Learn a New Language: Dedicate time to learning a new language as a creative and cognitive challenge that expands your horizons.
Scrapbooking or Memory Journaling: Preserve memories and express creativity by making a scrapbook or writing about meaningful experiences.
Build or Restore Something: Take on a DIY project, such as refurbishing furniture or building something small, to channel your focus into creation.
Flower Arranging for Beauty and Calm: Arrange fresh or dried flowers into bouquets to enhance your space and enjoy a meditative, tactile activity.
Sketching Outdoors (Plein Air Art): Bring a sketchpad outside and capture the beauty of your surroundings, whether it’s a landscape, building, or tree.
Storytelling or Spoken Word: Practice storytelling or performing spoken word as a creative way to express your emotions and connect with others.
Create a Vision Board: Use magazines, photos, and personal mementos to design a vision board that inspires and motivates you.
Learn Origami: Practice folding paper into intricate designs to improve concentration and create something beautiful.

Lifestyle & Mental Wellness Practices

Daily habits and lifestyle changes that enhance emotional health and mental clarity.

Regular check-ups: Getting regular medical check-ups can help you stay on top of your health and wellbeing.
Know when to seek help: Reaching out for help when life gets overwhelming and you can’t manage your mental health is important.
Manage your money: Money worries are often a big stressor in peoples lives. Taking time to set a realistic budget and manage your money effectively can provide relief.
Schedule ‘worry’ time: This is a technique that involves setting aside a specific time each day or week to focus on your worries and can help you manage your anxiety and sleep better.
Mindful Colour Therapy: Use colour therapy in your environment or in clothing choices to elevate your mood and energy levels.
Volunteering: Dedicate time to help others, fostering a sense of purpose and emotional fulfilment.
Declutter your space: Clear physical space to create mental space and enhance peace. It can help you feel calmer and more focus when you remove too much outside stimuli. Start small so you don’t get overwhelmed.
Animal-Assisted Therapy: A therapeutic intervention that uses animals to help improve a person’s social, emotional or cognitive functioning. Spend time with pets to reduce stress and promote emotional support.
Digital Detox: Take breaks from technology to recharge mentally and emotionally.
Feng Shui: This ancient Chinese practice involves arranging objects and spaces to create balance and harmony. Use Feng Shui to create a balanced and peaceful environment and harness energy forces.
Ketamine therapy: is used to treat of depression, anxiety, PTSD, end-of-life distress, chronic pain, drug/alcohol problems, and more.

This list is just the beginning of your journey to mindfulness and wellness. Start small, explore what resonates with you, and remember that inner calm is an ongoing practice.

Which of these rituals will you try first? We want to hear from you! Have we missed any of your favourite practices – share them in the comments below!