3 Nourishing Wellness Rituals
In the ever-accelerating pace of modern life, finding time for self-care and wellness can be challenging. However, integrating simple, nourishing rituals into our daily routine can greatly enhance our physical and mental well-being.
Among these, taking a brisk morning walk, planting an herb garden, and swimming stand out as not only enjoyable activities but also as powerful tools for nurturing our health and happiness.
Take a Brisk Morning Walk
I have a yoga teacher who often shares the old adage "how you do anything is how you do everything" with the students in class. I love it as a reminder of considering the integrity of how we show up even when no one is watching.
Although I may not set my alarm clock for 5 AM each morning, I love the concept presented in Robin Sharma's book The 5 AM Club: Own Your Morning. Elevate Your Life. The idea is to rise early and then commit to twenty minutes of exercise, twenty minutes of planning, and twenty minutes of study.
It's simply that how we start the day sets the tone for what's to come. Personally, my Ayurvedic-inspired morning ritual, plus 15 minutes of meditation, is the first thing I do when I get out of bed.
In addition, it helps to hold me accountable for staying off the phone scroll until after meditation is complete and ensuring I consider my health before doing anything else.
No matter if you find it easy to pop up out of bed first thing in the morning or routinely struggle with the snooze button or not grab the phone and get sucked in, add in a brisk morning walk to help you to get the day started is a simple and effective wellness ritual anyone, anywhere can do.
Getting outside at first light, feeling the dew on your skin, and filling up your lungs with the morning air - a brisk walk will work wonders on your energy levels, your productivity, and even your sleep patterns.
No matter your level of fitness or body type, it's truly one of the easiest ways to improve our well-being. A brisk morning walk, in which your breath is deep and forceful yet purposeful and sustainable, will boost your brainpower - as there is an optimization of cerebral blood flow and your metabolism as you burn energy.
Begin by setting a timer for twenty minutes and heading outside to walk with intention. Tuck the phone away or don't bring it, focus on your breath, allow your mind to relax, and perhaps spend a few moments visualizing the day ahead while you move.
Whether you have access to a trail or simply enjoy a jaunt around your neighborhood, making this practice a part of your daily routine will brighten your mood, and enhance your health, creativity, and longevity.
Benefits of a Morning Walk
Boosts Mental Health: Morning walks can significantly improve mood and decrease feelings of depression and anxiety. Exposure to natural light in the morning also helps regulate your body's internal clock, improving sleep quality.
Enhances Physical Health: Regular walking helps maintain a healthy weight, strengthens bones and muscles, and improves cardiovascular fitness.
Increases Creativity and Productivity: A walk in the morning can clear the mind and spark creativity. It's a time when you can ponder ideas or plan your day without distractions.
Plant an Herb Garden
If you've ever opened the refrigerator to grab rosemary, basil, or cilantro for a recipe only to find a pile of plastic containers with dried-out, spoiled herbs, it's time to DIY your own herb garden.
Herbs can be used in so many ways and offer a myriad of benefits: basil has antibacterial properties and oregano is an anti-fungal, and both support the immune system. Parsley and thyme help with indigestion, and cilantro protects against oxidative stress.
You can use sage for insect bites and dill for calming the hiccups.
You can also choose medicinal herbs like calendula, lemon balm, holy basil, astragalus, and echinacea. These herbs offer benefits like nerve nourishment, pain relief, and immune support.
In honor of Mother Earth, your health, and diversifying your cuisine - instead of buying herbs and letting them shrivel up in the back of your refrigerator, try planting a kitchen herb garden with these simple supplies.
What you need:
Mason jars
Organic Potting Soil
Seed Packets
Labels
Water
Sunlight
Begin by choosing your herbs. Think about what you like to eat and which herbs you tend to use the most. Be sure to label each jar before placing the seeds into the dirt. Then fill each mason jar with the potting soil.
Sprinkle in a couple of seeds and then cover them with additional soil. Follow by pouring a bit of water, just enough to dampen the soil.
Now, be patient and wait for your seedlings to grow. Keep them close to sunlight and give them a drink every day. Depending on germinating time, your herbs will sprout as they're ready.
Benefits of Herb Gardening
Mental Health: Gardening is known to reduce stress and promote relaxation. The simple act of focusing on the task at hand - be it weeding, watering, or harvesting - can help clear the mind and reduce anxiety.
Physical Health: It involves physical activity that can improve stamina, strength, and flexibility. Moreover, the herbs you grow, such as basil, rosemary, and thyme, are not just flavorful additions to your meals but are also packed with health benefits, including anti-inflammatory properties and essential nutrients.
Connection with Nature: In an increasingly digital world, gardening offers a precious opportunity to disconnect from technology and reconnect with nature, enhancing our sense of well-being.
Take a Swim
Whether you live near the ocean, a lake, or a river, or have a local pool you can visit regularly, a vigorous or leisurely swim can invoke healing and transformation and is so good for the body!
I grew up as a competitive swimmer until around age 12, and as I think back on it, those long mornings in the pool were my introduction to meditation.
Swimming provides a space to clear our thoughts while being completely in our bodies. It's a full-body, low-impact cardio workout that's easy on the joints. It can leave you physically stronger, less likely to experience injuries, with better lung capacity, circulation, and an improved mental state.
If you live near a lake or the ocean, swimming in nature is one of the most invigorating experiences. Even if your best option is to go to your local Y or rec center to spend a half-hour doing laps, the experience can be incredibly centering.
While swimming, imagine the vast ocean within you. With each breath, notice your life force being replenished and rejuvenated. I love vibrating mantras in my mind while I swim and creating a pattern with my breathing to further the meditative state.
After a good swim, the goal is to leave the experience exhausted most delightfully.
Benefits of Swimming
Full-Body Workout: Swimming engages multiple muscle groups and provides a great cardiovascular workout, enhancing overall fitness and endurance.
Low Impact on Joints: It's particularly beneficial for those with joint pain or arthritis as it's a low-impact activity that doesn't put stress on the joints.
Mental Relaxation: The repetitive nature of swimming strokes can be meditatively soothing, helping to reduce stress levels. The sensation of being in water can also be incredibly relaxing, providing a sense of weightlessness and peace.
TL;DR — Nourishing Rituals
Morning walks, herb gardening, and swimming are more than just leisure activities; they are nourishing rituals that can significantly enhance our well-being.
By incorporating these practices into our daily lives, we not only improve our physical health but also provide ourselves with much-needed mental and emotional nourishment. They remind us to slow down, breathe deeply, and appreciate the simple joys of life.
So, whether it’s tending to your garden, walking through a dew-kissed park, or gliding through the calming waters of a pool, embrace these rituals as a celebration of life and a commitment to your well-being.
Editor: Maeve Sullivan is a student at Georgetown University studying English and Government. She is a west coast enthusiast and loves all things reading and writing. You can learn more about Maeve on LinkedIn.
