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A blog about wellness and finding happiness within yourself

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How To Give Yourself Grace

April 1, 2022 Uncategorized

When and why we need grace

When it rains, it pours. I am the type of person that when I get down, or something doesn’t go the way I visioned it, I catastrophize everything. Often, I am the result of all my problems. What I mean by this, is that every time something goes wrong, it’s usually “my” fault. Giving myself grace, and allowing myself to grow is a huge struggle! 

When I get in moments where I need the most grace, I inundate myself with negative self-commentary such as:

  • I am so stupid
  • I can’t do this
  • I’m not capable
  • If only I were smarter
  • If only I were prettier
  • If only I was (insert insecurity here)

The words we tell ourselves often come into manifestation. When I was at my worst, at the bottom of the barrel, I was un-intentionally writing that kind of life for myself, not realizing that it was a cycle of negative affirmations. 

Honestly, manifesting a positive life really does start with the words we tell ourselves. Check out my blog on manifestation!

If I had learned that I deserved grace when I was younger, I would have forgone so much suffering and pain. I look back at that with sadness, but at the same time I realize that I needed to grow in my own way- and in this moment I give myself grace for learning the way that I needed and when I needed it. 

What is “grace”? 

I learned about the word “grace” when I was a kid. My family was heavily involved with the Christian church, and “ The Grace of God” was a staple in my home. I could sing you the song “Amazing Grace,” but I couldn’t tell you what the song actually meant. 

Grace, at its core, is giving credit to the present. Forgiving past mistakes, and understanding the mental and physical presence at the moment. It’s a powerful part of mindset, and manifesting wellbeing. 

In order to give ourselves grace, we need to shift the way we think about our actions. It’s easy, almost culturally encouraged, to think about our past as a way we “missed out” or that everything we do has a timeline. 

Understand that nobody is perfect

Especially with social media, we look at other people’s lives and kick ourselves in the butt for not being able to do the same. For me, I definitely feel the pressure of age. We are told that youth is the prime of our lives. Our 30s are meant to be stable, to have a clear career path, a family, a home. Most of us are not necessarily in this “perfect” life. Recognizing that this is OK is imperative for giving ourselves grace. It’s almost an everyday exercise to give myself grace in the moments when I feel like I had missed out.

How to give yourself grace

Reflection & Meditation

When reflecting on the past, instead of dwelling on our mistakes, reflect on how you learned from those situations. Meditate on how you became a better person because of the mistakes you made. Think about how you would handle those situations differently if they arose again. 

Acceptance

In order to be forgiving to ourselves, and to give ourselves that much-needed grace, we have to accept ourselves. Accept that we are who we are. We are our own worst critics, but the good news is that if we can accept ourselves, we can then love ourselves.

Accepting who you are and the decisions that were made make us who we are today. You are a bright, shining light. Nobody has the power to take away our knowledge, and no one should have the power to take away our self-worth. 

What are some ways that you can give yourself grace? Let me know down in the comments! 

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How To Recognize Burnout: 4 Signs You Need To Recover

February 4, 2022 Uncategorized

We all experience it. Burnout. Being overworked, too much regular life happening at once, over-commitment, you name it and we have all been there. The unfortunate reality of life is that we are often thrown into situations that require us to over-extend past our capabilities. When this happens most of us run into what’s called “burnout”. So how can we recognize burnout? What are the signs?

Burnout is often contextualized around work however, there are so many things that can lead to burnout: school, family, friendships, or relationships. 

Burnout can cause many factors including depressive moods and anxiety. It can also lead to unhealthy coping mechanisms like drinking too much or using drugs as an escape. On the other side, it can lead to continuing to commit yourself further, hence making burnout a cycle. The good news is, if we recognize burnout warning signs, we can prepare and put hopefully be able to stop the cycle before it gets too far.

Check out my post on the Three Pillars of Self-Care

How To Know When We Have Reached Burnout?

Burnout may look different to each person, just as no two fingerprints are alike. That being said, there are some sure-fire warning signs that our brains tell us when we are starting to get burned out. Those may include:

Always being tired

Being tired all the time is our body’s way of saying that we need rest. Even if you are physically getting “enough” (or more) sleep, being overwhelmed with life circumstances will drain your energy very quickly. It may feel like your body just can’t keep up, and to be honest, it might not be able to. Recognizing that this may be a symptom of burnout can help you rest with more intention. Instead of resting for the sake of resting, rest to release the negative energy.

Free time is spent recovering

Even if you have free time, you are spending that free time finding ways to let go, but never feeling fully recovered. Some people even have what’s called “Revenge Bedtime Procrastination” where they will stay up later to “make up” for all the time lost on working during the day. I am super guilty of this when I start getting burned out. Luckily, now that I know it’s a symptom, I can recognize the burnout and understand how to take a healthier approach.

Passions are lost

Things that you used to consider fun, may now feel like a chore or get neglected altogether. The vibes aren’t right, and you can’t get any joy out of the things that you used to love. Being present and in the moment might become difficult, or the drive is completely gone.

Sudden diet change

Eating too much or not enough suddenly is a huge signal of burnout. Maybe you are so busy you forget to eat, draining yourself of nutrients that will keep you energized. Or on the other hand, eating too much or food with poor nutrition will tire you out and make you feel lethargic. 

How To Deal With Burnout

Burnout is hard to deal with because it presents itself so often. Recognizing burnout signs early can help you plan better on how to healthily deal with it. Consider taking a mental health day, and don’t commit to anything that day except yourself. If that isn’t a viable option physically schedule out some time (an hour or so) to unwind. Other options to help with burnout are deep breathing meditation, journaling, or exercise. These are all ways that can help your body, spirit, and mind cope with burnout. 

Have you ever experienced burnout? Let me know in the comments any tips and tricks that helped you cope with burnout! 

Author’s Note:

Burnout can lead to depression and anxiety among other mental health crises. If you feel like you are in a dark place I recommend finding a therapist or reach out to your loved ones or someone you trust. You are important and loved. If this is not an option for you please see the resources below:

SAMHSA’s National Helpline is a free, confidential, 24/7, 365-day-a-year treatment referral and information service for individuals and families facing mental and/or substance use disorders. 800-662-HELP (4357)

National Suicide Prevention Lifeline: 800-273-8255

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The Wim Hof Breathing Technique: What You Need To Know

January 28, 2022 Uncategorized


Have you heard of this guy, Wim Hof?

Well if you haven’t let me do a little run-down. This guy has said that he can essentially change the physiology of his body by simply breathing. He has run marathons in the arctic circle barefoot, gone into icy waters for MINUTES at a time, runs around naked in the dead of winter, and credits all of this to his particular “Wim Hof Breathing Technique”. He even got the nickname “The Iceman” by doing incredible feats in the cold. Some people think he’s crazy, other people follow him to nearly cult-like status. He even claims that he has scientifically proven that his method of breathing changes his body.

Why Deep Breathing, Anyways?

Deep breathing techniques (Wim Hof or not) have been proven to reduce anxiety, decrease depressive moods, increase productivity, lower blood pressure, reduce headache tension, help with PMS, and even give your immune system a boost!

Wim Hof has his own version of deep breathing. This particular method of breathing consists of multiple rounds of consecutive deep breaths, followed by letting all the air out and holding from anywhere between 1 minute to 3 minutes (or longer!), and then a quick intake of air. This process of breathing is INTENSE. 

When I started with the WH method, I was really looking for something that would help with my anxiety and also something that I wanted to really FEEL. And boy, did I feel it. 

The First Time I Did Wim Hof

The first time I did Wim Hof breathing, I was someone who easily panicked at anything that felt abnormal to my body. My hands started tingling, I could hear my heartbeat and I started FREAKING.

But then, I realized- it’s my breath, and I have full control over myself and how I breathe (and isn’t that a good metaphor for life?!).

It was surreal. I felt like my body was floating. But after I had stopped panicking, I was the most relaxed I had been in literal years. 

I kept doing WH with a goal of once a day. The beginners WH video is only 11 minutes long, so I tried (and still try) to fit it in either on my lunch break or right after work. 

I’m not going to lie, I struggled to get through the first minute of breath-hold for a while, but each day I could go longer, and longer, and longer. I can confidently say, I can get up to 2-minute breath-holds now! 

Improvements I Noticed With The Wim Hof Method

  • Increased movement ability- I found myself able to walk farther, and workout longer without losing breath as quickly.
  • Decreased anxiety – I got panicky less often, and reverted back to breathing as a mechanism when I started feeling the anxiety creep up.
  • Better sleep – if I did WH right before bed, it was easier for me to fall asleep faster
  • Better meditation experiences – my mind was able to meditate better, allowing myself to relax fully
  • Deeper Relaxation – relaxation, in general, is difficult for me and with the Wim Hof method, I found that I was able to relax easier, and with more purpose. 

How I Use Wim Hof’s Breathing Technique Now

While I am in a much healthier state of mind than I was when I first started, I like to supplement my self-care with Wim Hof breathing. I try to add it into either my morning routine or some time throughout the day as a good reset on my mood.

Overall, I think the WH Method is extremely beneficial, and I recommend it to anyone who asks about deep breathing. If you are looking for a deep breathing method that you can actually feel, WH is the method for you.

Have you tried the Wim Hof breathing method? Let me know in the comments below! 

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Setting Boundaries Is Important. Get Started With These Easy Steps

January 21, 2022 Mindfulness

Boundaries seem to have become a hot topic of conversation these days, and for good reason. We are beginning to learn: to become the best version of ourselves it’s important that we set limits to the behaviors we enable from others. Good reasons for setting boundaries is an endless list, but some of those reasons include:

  • Creating a sense of self worth
  • Allows for our needs to be met
  • Set us up to feel valued
  • Gives you control over situations, and life in general
  • Keeps us from getting into uncomfortable or potentially dangerous situations
  • Increased stability and reduced unwanted surprises 
  • Reduces (and can even eliminate) burnout

What is “Setting Boundaries”?

The act of setting boundaries allows us to take care of ourselves first. There are five types of boundaries: physical, emotional, intellectual, financial, sexual. Boundaries allow us to have higher standards for ourselves and what is acceptable in our relationships. 

When we lack boundaries, it makes it impossible for self-growth. Lacking boundaries can not only be dangerous but also put our mindsets into regression. It can cause self-doubt and self-sabotage leading to anxiety and depression. Lack of, or unhealthy boundaries can look like:

  • People pleasing
  • Unwarranted emotional dumping (either from or to you)
  • Verbal abuse (taking and giving)
  • Not being able to speak up
  • Self-victimization 
  • Feelings of guilt when saying no

Understandably, when first getting started it can be cumbersome and feel overwhelming. It’s ok to take baby steps. 

How to set boundaries

Learn the word “no”

One of the first steps to setting boundaries is getting comfortable with saying “no”. It’s simultaneously the easiest and hardest thing to do. You deserve and have the right to say no, and step away from any situation.

You matter: remember that

The next step is understanding your worth. Knowing what you will and won’t accept from others is a healthy way to put a plan into action. 

Communicate, and communicate again

Once you have these two, communicate your boundaries. It’s natural to think that setting boundaries might come off as aggressive, but it really doesn’t have to. 

For example, if you are setting a boundary that you are taking Friday nights for self-care and turning off your phone, let others know that they can leave a message and you will get back to them later. Or if you are in a new relationship, let the other person know what you are and are not comfortable with, like places to go and things to do. If you don’t communicate your boundaries, it can be difficult for other people to know when they may be crossing a line. 

Author’s Note:

One more thing: Setting boundaries is a great mental health tool, but like most tools- use it too much or too hard, it will break. Don’t feel like you have to be rigid if you don’t want to be. Also, when it comes to self-growth and often in relationships- uncomfortable feelings are sometimes natural and needed. Knowing when a boundary has become a self-defense mechanism (thereby restricting you from becoming your highest self) is key. 

How have setting personal boundaries helped you in your day-to-day? Let me know down in the comments!

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Ultimate List of Affordable & Essential Self-Care Products

January 14, 2022 Self-Care

Self-Care On A Budget

So you want to do more self-care? Awesome! But then you go online and see all of these self-care products, and man, they are expensive. That’s where I come in. I have spent entirely too much money on self-care products so now I can tell you how to maximize your self-care on a mega-budget. 

For bonus content on self-care, check out my blog on The Three Pillars of Self-Care

TEN SELF-CARE PRODUCTS ON A BUDGET

1 . Epsom Salt 

Epsom salt is cheap and is an amazing addition to baths. An Epsom salt bath can reduce inflammation, promote relaxation, relax muscles, and even reduce cramps and symptoms of PMS. There are also options of Epsom salts that have essential oils infused, which can promote further relaxation. At the end of the day, what is a better tribute to self-care than a nice bath?

2. DIY Face masks

DIY face masks are great in a pinch! Especially because you normally don’t have to look any further than your kitchen. While there are countless DIY Face Mask recipes online, the most basic (hydrating) mask is:

  • 1 tbs Honey
  • ½ Avocado,
  • a handful of Oats.

Add in any lavender buds if you have it for an extra relaxing face mask. (recipe based from Elle Magazine) 

Lady with a cosmetic face mask holding avocados

3. Trader Joe’s skincare

I know that not everyone has a good ol’ TJ’s nearby (which should be illegal), but those of us that do: News Flash- they have skincare products and they are actually pretty good! Not only are they good products, but they also come at a bargain. From eye cream, to exfoliant, to facial oils, Trader Joe’s really does have you covered. 

4. Incense

I love a good incense stick. The extra nice thing about incense is it is usually pretty easy to find, and it’s really cheap. There are different kinds of incense, but the most common will be the long sticks that you burn on a long piece of wood or metal. Of course, with burning anything, use caution and play it smart. I find my incense at a local smoke shop or metaphysical shop for a couple of bucks at the most. 

5. YouTube

YouTube is the unsung, not-so-secret hero of the self-care ballgame, and here is why. First of all, it’s totally free and super easily accessible. There is an infinite amount of resources on YouTube: meditations, binaural beats, ASMR, yoga, whatever you crave, YouTube has it.

6. Sheet masks

Sheet masks are a great option for some quick self-care. You can find these anywhere- the grocery store, pharmacy, or amazon. While they aren’t free, they are relatively cheap to get in packs so you can pull one out at a moment’s notice.

7. Yoga mat

Yoga mats can get expensive, but they do not have to be. You can find yoga mats online and in-stores for as little as $15. Not only can you get a yoga mat cheap, but you can skip the yoga studio fee by following a yoga routine on YouTube. My favorite YouTube yogi is Yoga With Adriene. She has all levels of yoga available for all types of yoga flows. If you want a relaxing yin yoga, she’s got it. If you’re looking to push yourself a little more, she’s got that too! 

8. Composition Notebook

Were you thinking, “How is Jenn going to work journaling into this list, this time”? (I know, I am basically a mind reader.) Journaling is one of my favorite forms of self-care and I mention it in almost all of my Blog and Instagram posts. Journaling can be really expensive, with all the fancy markers, stencils, stickers, even the journals themselves aren’t cheap- except one: The tried and true Composition Notebook. No, it’s not a fancy bullet journal, but in a pinch and on a budget it gets the self-care job done.

I do plan on creating journal prompts in the future, but If you need guidance now check out these wellness promts on Pinterest!

9. Spotify

Most people probably have a Spotify account, but even if you don’t, Spotify is free with ads. This gives access to thousands of podcasts and songs that can be used for self-care. Make a playlist of uplifting songs that fill your cup and jam out. For free. Listen to a podcast that gets you motivated or just makes you laugh- for free. Or you can do my favorite: put on zen music while taking a bath and make it feel like you are really in a spa- FOR FREE. Why not pack it all together, sprinkle in some Epsom salt, put your DIY face mask on, and light some incense?

10. Libby app

Do you like to read? Do you wish you could do more reading? Have you heard of the Libby app? If reading is your form of self-care, don’t overlook this app. You can get thousands of digital books for free- and all you need is a local library card. The nice thing about living in 2022, is that you can probably get your library card online! If not, it’s pretty easy to get one in person; most libraries just need a form of ID. 

That’s it! That is my list. If I had to put it all in one lump sum I would say the total of this whole list might roughly come out to $85. Depending on what you adapt it could be more, it could be less. What are some of your favorite ways of self-care on a budget? Let me know down in the comments! 

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Does Manifestation Work? How To Manifest & Easy Manifestation Techniques

January 7, 2022 Mindfulness

We have all been there: daydreaming about what life would be like if we had literally everything we wanted. How much better our lives would be if we had x and y and z. We have also seen the stories online of people who swear by manifestation. How they achieved ultimate happiness through the power of manifestation. 

So the real question is: does manifestation actually work? How does someone go about manifesting? 

The answer in short is: yes. Manifestation absolutely does work however, manifestation isn’t making a wish on a star and then all of a sudden having everything you have ever wanted in your life. Real manifestation takes time, it also takes effort. It’s actually a lot like goal setting. It’s also a lot of real-time appreciation.

WHAT IS MANIFESTATION?

Manifestation is a practice that helps you achieve the life you want. It’s essentially making your focus become your reality. The law of attraction states that we attract events and situations in our lives on the same level that we think about our lives and the events that are already happening. Our thoughts have the power to change the outcomes of events. To put it simply, thinking negatively brings upon negative experiences and vice versa. Manifestation is creating the life we want through our thoughts, feelings, and actions. 

SO HOW DOES MANIFESTATION WORK?

Mindset:

Just like I mentioned earlier and the law of attraction, positive thoughts and responses are crucial to manifestation. Working to achieve a positive mindset is half the battle. Everyone suffers from imposter syndrome and self-doubt, but it’s how you respond to those moments that matter. The person who pushes through the doubt will be more successful than the one who insists they aren’t good enough.

Action:

Like any form of goal setting, you have to work towards your manifestations. While mindset is hugely important, (and with the law of attraction attracting opportunity), it’s all for nothing if you don’t put in work. Schedule out some time, make a conscious effort to work toward your goals. But be aware that you should also make time to take care of your mental health and physical health. No work, for money or pleasure, should burn you out. 

Saying “I am going to write a book” without doing any writing will not make you an author. At the end of the day, real manifestation is a cultivation of both mindset and action. 

MANIFESTATION TECHNIQUES

Vision Board

Creating visions boards has been a trend for years. I remember making a vision board when I was in high school (years ago redacted to preserve my youth).  While this wasn’t a “manifestation technique” until recently, it’s an effective and creative way to pave the life you want in the future. The vision board you make is styled entirely dependent on you, and all you have to do is head to the craft or office supply store. Get some particle board or presentation boards and markers, stickers, glitter, and whatever other decorating tools your heart desires. A lot of people use magazine clippings to put pictures on their vision board. Once the board is complete, hang it up somewhere where you will see it every day. This reminds you of why you work and what you want to achieve in the future. 

Gratitude Journaling

One of the best ways to manifest and create a positive mindset is journaling gratitude. I talk a lot about journaling, on this blog and in walking life, because it’s life-changing. Recognizing what you have, and the good we have in our current lives put a new perspective and positivity into your thinking processes. Part of manifesting is working to appreciate what you already have.

Visualization/ Visual Meditation

Visualization or Visual Meditation is a technique where you imagine the feeling you would have when you achieve your goals or get what you want. Imagine yourself in the exact moment that you are completing exactly what you want. There are free meditations on youtube that will guide you through this process. 

Here is a great one by The Honest Guys:

Affirmations

Are you familiar with positive mirror affirmations? If you are, then you are already doing manifestation affirmations. When we tell ourselves “I am beautiful, I am successful, I am creative” we are manifesting the mindset that we are those things. 

If you aren’t familiar with mirror affirmations, it is as simple as it sounds- affirming positivity in the mirror. However, affirmations don’t need to be said in the mirror. There are a lot of ways to practice affirmations- writing them down, singing them to yourself, saying them while jumping up and down, however you want to do it. 

3-6-9 

The three-six-nine (3-6-9) method of manifestations has recently been populated by TikTok and Instagram. It’s the act of repeating (affirming) your manifestations but instead of repeating them to yourself in the mirror or in your head, you physically write down what you want in a series of repetitions throughout the day. 

In the morning you will write your manifestation three times, in the afternoon six times, and nine times in the evening before bed. This serves as a constant reminder of what you want out of your manifestation and keeps it at the forefront of your mind. 

Have you tried any manifestation techniques? Let me know your techniques below!


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Everything You Need To Know About The Importance Of Compliments

December 26, 2021 Mindfulness

For many of us, when someone compliments us, our initial reaction is to reject that compliment. Compliments are essential, so why is this considered the norm? 

Words and Compliments Hold Power

Compliments, and words in general, hold a lot of power. Flattery via compliments is used daily to further relationships, get jobs, and many other reasons. Contrary to what most people think, we don’t randomly hand out compliments most of the time. When was the last time you gave someone a compliment that you truly didn’t mean? 

Compliments can be an important tool in your confidence toolbelt. Our brains are hardwired to think negatively, which is why many of us tend to dismiss when people sing our praises. Part of re-wiring our mindset is recognizing our strengths and wins. 

Accepting Compliments Exercises A New Muscle

One of the best ways to get the information to stick is repetition when learning something new. It’s how we learn math, history, and language. It’s how we can learn self-confidence too. We often supplement the repetition with positive affirmations (that’s a great habit!), but that is often an internal repetition. What about our external positive affirmations or compliments?

Keeping track of compliments that you receive can help get that repetition started. I recommend keeping a google sheet to jot down compliments. The compliments are easily accessible this way: you can quickly reference or add on new ones! 

Best Reasons For Keeping Track Of Compliments:

  • Great to look back on when having a rough day
  • An arsenal of moments to show qualified skills
  • Reminders of the value others see in you
  • Affirmations that you are worthy

A Peak Into My Own Tracker

I love Google Sheets and use it for just about everything. Here is an example of how I use my compliment tracker:

Snippet of Google Sheets with cells that show a data, compliment, and how it makes me feel.

Let me know down in the comments how compliments affect your life. If you want to participate in the January 2022 compliment challenge, follow me on Instagram @jenn.lacayo and share your compliments! 

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If you liked this post, check out my other posts:

  • You Need To Set Boundaries - Here's Why
  • Morning Routine - How to Start For Success
  • Self-Care Cheap Must Haves Pin

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10 Last-Minute Gifts For The Spiritual Bestie In Your Life

December 10, 2021 Uncategorized

I’m convinced that time does not exist. How we are already in the holiday season, when this year basically just started, I have no clue. If you’re scrambling for gifts for someone who is a little more in touch with their spiritual side, look no further! I have compiled a list of items that every mindful person will love and can be purchased on Amazon Prime. 

Author’s Note: I do not work with Amazon, and do not make any affiliate money from this post.

Clever Fox Planner

With many different colors to choose from, this gift is perfect for the planning person in your life. It isn’t numbered, so they can add the dates themselves. It comes with sections for goals and monthly reviews! 

Tibetan Singing Bowl

Give the gift of zen with this meditation singing bowl. I have this exact one, and it comes with crystals and a cute case! It does take some practice to get the sound right, but it really does work. 

Affirmation Card Deck

First of all, these cards are beautiful. Second, pulling a different affirmation card each day is the perfect way to set intentions and get started on the right foot. 

Mini Succulent Non-Electric Diffusers

These super cute diffusers are a perfect match with boho chic. Bonus: they aren’t electric so they can be placed virtually anywhere! 

Backflow Incense Burner

Amazon has a whole lot to choose from on these, but this one is my favorite! *Make sure to check that the incense is included

Succulents

Did you know you could buy LIVE plants from Amazon? Yeah, it’s still insane to me too, but there it is! 

Window Garden

Sticking with a theme here, these window gardens are perfect for those of us living apartment lives. Start from the seed and watch them grow. I was gifted one of these and I use my fresh basil all the time! 

Crystal Tea Infuser

Tea infuser or water bottle with crystals? Sign me the heck up! This gorgeous bottle not only has crystals but is adorned with a beautiful phoenix! So much symbolism in this bottle, what’s not to love about it?

Handcrafted Bath Bombs

I’m not sure I know of very many people who don’t love bath time. Unwinding after a long day with a fizzy bath bomb that smells good is a great way to reset. These ones are handcrafted in Charleston, SC. 

Intention Candles

These candles are loaded with herbs and crystals, perfect for meditation and intention setting! 

Did you find this list helpful? What are you getting your spiritual bestie this year? Let me know down in the comments!

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If you liked this post, you’ll love these!

  • Self-Care Cheap Must Haves Pin
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Top Five Free Easy Tips To Boost Mental Health

November 21, 2021 Mindfulness

Need a mental health pick-me-up but don’t know where to get started? When I was beginning my journey to happiness, I had no resources, and I was desperate to find tips to boost my mental health. It was a necessity and top priority. I also didn’t have a whole lot of extra cash lying around to dedicate to bettering my mental health.

These are my five free tips to boost mental health:

  1. Daily Planning
  2. Free Meditations
  3. Creative Release
  4. Daily Journaling
  5. Deep Breathing

Daily Planning 

Give yourself some time to plan everything you need to get done. Having an action plan is helpful and can limit the anxiety that piles up due to needing to get things done. I know my anxiety peaks if I feel like I have too much to do and don’t know when I will be able to do it. 

Planning the day doesn’t have to be broken out by the hour if you don’t want it to be. There are many different ways to plan your day for mental health. 

  • Bullet journaling: what we know as an artistic way of planning, is actually derived from the very basic way of bulleting out information and tasks. What you do is list out any task that needs to be done and cross it off as complete. 
  • Hourly scheduling: works well for appointments and meetings. 
  • Habit tracking: great for those in need to stick to a routine. Check out my article on Morning Routines for easy ideas! 

Free Meditations

There are definitely benefits to all those paid apps for meditation, but there are many excellent free options across the internet. 

Youtube has very many great resources. All you have to do is search for the type of meditation that you are interested in. Some examples might be: 

  • Meditation for anxiety
  • 10 minute morning meditation
  • Easy guided meditation
  • Grounding meditation for beginners

One of my favorite Youtube meditation channels is “The Honest Guys.” They feature a lot of sleep talk-down meditations as well. 

Creative Release

One of my favorite ways to boost my mental health is a creative release. When I think of creative release, hardly anything free comes to mind, but there are so many ways to be creative for free! Chances are, you already have something lying around that you enjoy. Maybe you haven’t picked it up in a while? That is a great way to start. Luckily, even if that isn’t the case, you can do a lot of activities without spending any money at all. Here are examples of free creative releases:

  • Writing: even if it’s a small poem on your phone, writing is a wonderful way to get out any emotions that may be stirring in your mind. 
  • Car Karaoke: singing does not have to be good to be therapeutic. Jamming out to your favorite song and screaming song lyrics releases tension and can be an immediate mood booster
  • Dancing: Honestly, music is optional on this one! Dancing as a creative release has the extra bonus of light exercise

Do you have any other free creative release ideas? Let me know below! 

Daily Journaling

Journaling regularly is an excellent way to recognize when our mental health starts wavering. It also allows us to see patterns in how we process our thoughts. 

Some people use daily journaling to document their day, much like a diary entry. While I do this, I also like to add in what’s called a cognitive-behavioral model exercise. This is when I take a thought that triggers my anxiety and try to re-frame my thought process around it. 

Deep Breathing

Honestly, the easiest and cheapest thing you can do to boost your mental health is practice deep breathing. There are SO many techniques to try, and really the possibilities are endless! 

  • Box breathing: breath in for 4 counts, hold for 4 counts, exhale for 4, hold for 4, repeat
  • Alternate nostril breathing: use your ring finger and thumb finger to alternate holding a nostril. Inhale through one nostril, exhale through the other. Inhale and repeat.
  • Belly breathing: inhale and fill up your body starting with your stomach, into the chest, and into the throat. Exhale slowly beginning with the throat, the chest and then the stomach.
  • 4-7-8 breathing: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.
  • Wim Hof: (my favorite!) this is a series of quick, full breaths, followed by a complete exhale and long hold. Then you inhale deeply and hold for a short time, and then repeat. 

Have you tried these techniques I have mentioned? What are some of your favorite ways to boost your mental health?

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How To Actually Make Yourself Do A Morning Routine Where You Can Sleep In And Feel Awesome

November 14, 2021 Self-Care

Anyone who knows me knows that I am NOT a morning person. I am consistently working on trying to wake up early, but more often than naught I am caught waking up 30 minutes before I have to leave anywhere. For the longest time, I didn’t do a morning routine because it seemed time-consuming and added perceived stress that I didn’t feel like dealing with. BUT creating a (minimal) morning routine is something that gives a jump start to the day and can set a positive mood. 

Setting a morning routine is honestly SO easy, but start with baby steps and don’t beat yourself up if you mess up sometimes. The thing about routines is that even if you don’t do it once, you can resume it any time you want. 

Some perks that I have recognized since committing to a routine is: 

  • More energy throughout the day
  • An eagerness to wake up instead of instant dread
  • Healthier skin
  • More likely to workout

As I said, a routine starts with baby steps. It doesn’t have to be like what you see on Instagram with a whole aesthetic. 

Great morning routine starting ideas include:

  • Drinking water first thing (setting a water cup beside the bed the night before)
  • Light exercise/stretching
  • Watering plants
  • Making a cup of coffee/tea before the day gets started
  • Journaling
  • Jamming out to your favorite song
  • Extra mile hygiene (gua sha, face steaming, moisturizer and spf, etc) 

The easiest way to start making a routine a habit is to pick one thing a week and add it to what you already have.

Here is a scheduled morning routine:

Week 1:

Set a glass of water beside your bed before you fall asleep. When you wake up the next morning, it will be the first thing you grab. 

Week 2:

Set a glass of water beside the bed before you fall asleep

Wake up and do some light stretching. Shoulder rolls as you sit up in bed, stretching out the legs and arms, or yoga poses. 

Week 3:

Set a glass of water beside the bed before you fall asleep

Wake up and do some light stretching. 

Make your cup of tea before the day starts

Week 3:

Set a glass of water beside the bed before you fall asleep

Wake up and do some light stretching. 

Make your cup of tea before the day starts

Water plants

And so on, and so forth. The only thing with morning routines is they really shouldn’t be customizable. Remember: we are trying to form habits, and habits don’t happen without repetitiveness. There will absolutely be days where the morning routine will feel like a chore. I tell you right now though, even if your body and mind don’t want to get out of bed, the morning routine is 100% worth it. 

The morning routine allows you to take time for YOU before you have to dedicate your time to anyone else. 

My biggest struggle with morning routines is waking up- I literally have to set myself up for success before I go to bed, otherwise it all goes out the window. What is your biggest hurdle when committing to a morning routine?

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Meet Jennifer

I am a wife, dog mom, sister, best friend, and mental health advocate. I use my own experiences to teach others how to love themselves through mindest. Read More…

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