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When we think about self-care we often think about paying for a service like a massage. Unfortunately, not everyone has the luxury of getting professional massages on a regular basis. Also, we often don’t think about the other areas of our lives that need our attention, such as our mind and spirit. Creating a self-care routine doesn’t have to be costly or intimidating, and in many cases it can be free and right at our fingertips. Below are six easy ways to take care of our mind, body, and spirit without having to become a meditation guru or spending hundreds of dollars at the spa.

Mind:

Cloud watching: Cloud watching can be very meditative and help regulate your breathing. Taking deep breaths while watching the clouds move and take different shapes will not only support you in reducing your stress, but it can also be a fun brain game. Next time you go outside, make a point to see if you can find a fun shape in the clouds.

Unplug from electronics: In a time where everyone is constantly connected, taking a break from electronics can seem strange, and in some cases cause anxiety over missing that text or call you are expecting. Taking a break from your hand held device, computer or TV will help you get creative with how you spend your time, but it might also help you connect with someone on a conversational level. Some ideas for what to do instead are: observe what is going on around you, do a puzzle, read a book, or spend time with family and friends.

Body:

Self-massage: Taking 3-5 extra minutes at the beginning or end of your day to do self-massage can not only help release tension, but also stimulate detoxification and help remove impurities. Another benefit is that self-massage will help you wake up in the morning or prepare for bed.

Tips for self massage: Start with a simple scalp massage by running your fingers through your hair gently and rubbing the scalp with your preferred amount of pressure. Find a lotion or oil you own and begin to moisturize from your neck all the way down to your toes.

Mindful walking: Walking has been shown to have significant effects on cardiovascular health. In addition to its physical benefits, walking can also be meditative. Taking intentional steps, and noticing your breathing with each step can drastically lower the effects of stress on the body, physically, mentally, and emotionally. Join IT’S TIME TEXAS’ Texas Walks campaign and organize a group walk on October 28th at 10am, or take a mindful walk on your own at that time!

Spirit:

Awareness of your surroundings: Take the time to find 5 beautiful things on your way to work or school and share them with someone. This simple activity will make you more aware of your surroundings and help you see how much beauty there is around you.

Affirmations: Leave notes around your house with positive affirmations about yourself. Can’t find anything positive to write? Start by thinking about something good you did recently or think about something positive a friend or co-worker had to say about you.

Examples: “You have a beautiful smile!” or “You bring joy wherever you go!”

Feel free to get creative with your self-care routine. Remember, self-care looks different for everyone. You can start small and work your way into a steady routine of mind, body, spirit well-being just by taking one of the ideas above and incorporating it into your daily routine.

One way to remember to do your self-care practices is to set a reminder for yourself. You can set an alert on your phone, you can leave a note for yourself on the refrigerator, or find a self-care buddy who will join you and help remind you.

IT’S TIME TEXAS Ambassador Jenn Mason is an Integrative health and wellness coach and women’s health expert located in San Antonio. She focuses on powerful and effective evidence-based healing therapies, such as yoga and hypnosis, to support individuals coping with life transitions, stress, and illness. For more information please visit, www.heartfilledlife.com