a cup of tea and two open books

40 Ways to Nourish the Mind, Body, and Soul

Nourishment is the key to feeling your best, and there are many ways to nourish your mind, body, and soul. From healthy eating habits to spiritual practices, you can find ways that work for you.

If you have been feeling like your tank has been empty lately, it can feel overwhelming to commit to a full lifestyle change. That’s why we’ve gathered 40 ways you can nourish yourself that are easy to implement, no matter how busy your schedule is!

“Small steps are better than no steps at all.” – Willy Brandt

1. Get enough sleep

This one sounds like a no-brainer but people often forget how important it is to be well-rested. Lack of sleep can lead to mood swings and weight gain which has adverse impacts on your health. If you struggle with sleep, consider using sleep affirmations for a more peaceful night.

2. Take time for meditation

Meditation can help all areas of your life by reducing stress and anxiety. It is a great way to refuel yourself before beginning the day or unwinding at night for bedtime. If you don’t have much time, even 5 minutes can be beneficial. Simply at an alarm, sit comfortably, and focus on your breath.

3. Connect with a loved one

Whether it be a spouse, child, or friend, having someone in your corner who understands you can make everything seem better. If there is no one around to connect with physically, consider reaching out online through video chatting or even with an email or letter.

4. Journal

Writing is a great way to relieve stress, work through emotions and improve your health. Consider buying yourself a journal or starting an online blog if you prefer the digital route. You can journal when you wake up and before you go to bed, or you might want to consider using a bullet journal.

5. Burn Incense

If you’re feeling a bit tired or agitated, burn some incense to chill out. Incense helps to indicate that you are in a sacred space and can create an atmosphere for meditation. You may want to take a stick and walk through each room or your house, or burn it in one specific area that you frequent.

6. Make a smoothie

Smoothies are a great way to get in some nutrients quickly. You can either buy pre-made or make your own at home with healthy ingredients like spinach, kale and berries. A smoothie is also the perfect meal if you’re on the go! This one will give you energy for hours so that you feel energized instead of sluggish.

7. Take a quick walk around the block

A short walk can have powerful benefits for your body and mind. The fresh air will do wonders for you and can help prevent illness as well as increase energy levels. Walking is also a great way for you to be present in your body rather than thinking about all of life’s pressures or problems. This can help reduce stress levels throughout the day.

8. Garden

Having a green thumb can be the perfect hobby if you’d like to relax and work with your hands. You can grow flowers or even vegetables in your backyard, on your porch, or patio area. Scientific studies have shown that having contact with soil can boost your mood. There are also many health benefits to gardening such as increased exercise levels and even improved mental clarity.

“Gardening is the purest form of relaxation.” -Florence Nightingale

9. Take a bubble bath

Bubble baths can be luxurious and relaxing. They are the perfect way to unwind after a long day of work or an intense workout at the gym. You can easily create your own bubble bath by using dish soap or baking soda. Add Epsom salts to your bath if you want to give your muscles a little TLC too. They are inexpensive and have many properties that help with muscle pain or stiffness.

10. Soak your feet in a footbath

You can also soak your feet in hot water for half an hour before bedtime to reduce stress levels throughout the body. This will promote restful sleep as well by helping you wind down before bedtime. This is a great way to take care of your feet as well since they bear the brunt of the day’s activities. In addition to adding salts, consider adding some essential oils to the water to increase relaxation even more.

11. Stretch or take a yoga class

Yoga is great for your body and mind, but you can also do simple stretches at home by yourself as well to help improve circulation throughout the day. Yoga poses are also helpful if you have stiffness in any part of your body since they are designed to increase flexibility and range of motion.

12. Listen to music

Listening to calming tunes is one way you can relax and reduce stress levels. Studies have shown that listening to music can lower blood pressure, heart rate, and cortisol (the hormone associated with stress). You may want to practice deep breathing techniques while listening, or you can simply listen when working at your desk.

13. Listen to an audiobook

Listening to an audiobook can be very relaxing and help you unwind at the end of a busy day. There are many different genres that you can choose from and they don’t cost much at all. You can even get copies of audiobooks for free from the library! Make sure to be careful not to read anything too stressful or sad though as this can make you feel even more stressed.

14. Take a nap

Rest is important for the body and mind. Taking a short nap (30 minutes or less) can help you feel more energized and ready to take on the rest of your day with a clear mind. Napping is a great way to relieve stress and even prevent illness since it gives your body time to repair itself on a cellular level.

15. Smile!

Smiling can release endorphins in your brain that naturally lift your mood and have been shown to reduce stress levels at work or home too. Smiling has been shown to reduce pain as well. It can also help you feel more relaxed and be ready for anything that comes your way throughout the day. Pair smiling with a meditation or yoga practice to take your intentionality one step deeper.

15. Do some deep breathing

Deep breathing is a great way to boost relaxation and manage stress levels. Some people find it helpful to imagine their breath coming from or going into certain areas of the body. For example, you may want to imagine your breath coming in and out of your heart center or your stomach area when practicing deep breathing exercises. This can help you focus on the present moment and release negative thoughts from your mind.

16. Drink a cup of herbal tea

Herbal teas are a great way to relax and wind down at the end of your day. Consider drinking them on their own or pairing them with a relaxing bath. Some commonly used types of herbal teas are chamomile, lavender, and rosehip tea. Enjoy them hot or iced, depending on your preference as well as the time of the year.

17. Read a book

Reading is a great way to relax since it stimulates the mind and can be very engaging. It has also been shown to reduce stress levels and anxiety in both children and adults. Make sure to choose a book that is interesting enough so you can get lost in the story and become less focused on other stressors. Here are a selection of books that are calming, perfect to help you wind down.

“Books are a uniquely portable magic.” – Stephen King

18. Do some stretching

Stretching is a great way to relax your muscles and increase flexibility in the body. It can also improve your circulation and release tension in the body. Try to stretch at least once per day for a minimum of five minutes each time. Some great quick stretches include neck rolls, shoulder shrugs, and wrist circles.

19. Get a massage

Massages are relaxing and can help reduce stress levels, muscle tension, and even anxiety symptoms in some people. Consider asking a friend to give you a massage or treat yourself and book an appointment with your local masseuse. There are many types of massage that can rejuvenate the body, such as Swedish massage and deep tissue massage.

20. Take care of your pets

Pet ownership has been shown to have many mental and physical health benefits. Pets can help reduce stress, lower blood pressure, decrease feelings of loneliness, and even help you to be more active. Some ways you can show your pet extra love and attention are by giving them a nice petting session or brushing their coat.

21. Take a cooking class

Cooking is an enjoyable way to spend time, relax, and socialize with others. You can also choose to learn how to prepare specific types of foods that you enjoy. For example, maybe you want to learn how to make sushi, healthy desserts, or an ethnic dish from your heritage.

22. Buy a crystal or gemstone

Gemstones and crystals are believed to have spiritual properties that can be harnessed for healing. Consider purchasing a stone or crystal from a local metaphysical store or online and keep it in your pocket when you find yourself feeling stressed.

23. Go on a hike

Hiking is a great way to relax, enjoy nature and spend time with friends or family. Depending on the type of hike you take, it can also help you to become more physically active and lose weight. What’s even better is that it can be done virtually anywhere, so even if living in a big city, you can enjoy the benefits of hiking often.

“An early morning walk is a blessing for the whole day.” – Henry David Thoreau

24. Go swimming

Swimming is a great way to relax and be active. It can also help you socialize with friends or family, strengthen your muscles in the water, and improve your mood.

25. Laugh

Laughing is beneficial for both the mind and body. It can help to reduce stress levels, improve your mood, and boost immunity. Laughter yoga is a great way to laugh and relax at the same time. You can practice by laughing for no reason at all in your home, or put on a favorite funny movie or stand-up comedy special to get in the mood.

26. Start a gratitude practice

Gratitude is a great way to stay positive and appreciative of what you have. It can also help you feel more connected with others and the world around you. A gratitude journal is a great way to track what you are grateful for each day and reflect on it later when times get tough.

27. Try guided imagery

Guided imagery is a visualization practice that can help you relax and become more mindful of your surroundings. It can also help you to feel more connected with your body and surroundings. Consider purchasing a guided imagery recording or app on iTunes or Google Play for some relaxing imagery tracks to use whenever you need them.

28. Go Camping

Camping can be a great way to unplug from technology and other stressors, spend time in nature, connect with friends or family members, and relax. It can also be a lot of fun! Make sure that you check with your local weather before you plan to go camping to make sure you’re prepared for the elements.

29. Do some coloring

Coloring is an enjoyable way to take the focus off of your thoughts and relax. You can buy coloring books or download some free printable pages online to use whenever you need a break from stress, or just want to relax.

30. Start a painting or drawing practice

Painting and drawing are great ways to relax, relieve stress, and express your creativity. You can even do it with friends or family members to socialize and create something together. There are many guided tutorials online that can help to make the experience straightforward and beginner-friendly.

“Painting is just another way of keeping a diary” – Pablo Picasso

31. Create a gratitude jar

Gratitude jars are great for helping you to focus on the positive and express gratitude for what you have in your life. You can decorate an empty jar, create a special ritual to add something new each day and reflect on the items you’ve added when needed. When the jar is full, you can empty it out and start over again.

32. Make a vision board

A vision board is a powerful tool for visualizing what you want in your life and can help to motivate you towards achieving those goals. You can use a vision board whenever needed by reflecting on your goals and the things you want to achieve. A vision board is a great way to get creative without having to worry about being able to draw. Collect images from magazines, print them off of the internet or use old photographs to construct your vision board.

33. Dance like no one is watching

Dancing is a great way to relieve stress, be creative, and connect with your body. It can also help you feel more connected with your surroundings and others around you. It’s a great way to lighten the mood with friends or enjoy some time alone in your own space. You can choose between upbeat and energizing music or something more calming and soothing.

34. Write poetry

Writing poetry is a great way to express your feelings and emotions, especially if you don’t like talking about them with others. It can also help you to be more creative and articulate. If you’re not sure how to get started with your first poem, try writing about what you’re currently feeling or thinking, and then expanding on that idea.

35. Plan your ideal day

Planning out your ideal day can be a great way to relax and escape the stress of everyday life. You could start by planning out your ideal morning, afternoon, evening, and bedtime routine. Make sure to think of all the little details, like what you would wear each day, where you might go for inspiration or relaxation, and how you’d spend your time.

36. Plan a trip

Planning a trip to somewhere new can be an exciting way to enjoy the present moment, while also broadening your horizons. It’s also a great way to explore new places, cultures, and cuisines. Your trip can be as big, small, active, or restful as you need.

37. Build an altar or shrine

Building an altar or shrine can be a great way to express your spirituality and remind you of what’s important in life. You could create one in your bedroom, living room, or even on a shelf at work. An altar usually includes candles, incense, and other decorations that are meaningful to you. You can use your altar by lighting the candle to help you relax, meditate or use it as a focal point for your day.

38. Get creative with photography

Taking photos is a great way to express your creativity, inspire others and capture memories. You could try taking pictures of what you eat every day, the things that make you happy, or your surroundings. You can also try creating a photo journal of your day-to-day life to look back on.

39. Learn a new skill

Learning something new is an excellent way to challenge yourself, be creative and grow as a person. You could pick up a new language, learn to play an instrument, or try your hand at cooking. It’s also possible to learn something online through video tutorials, webinars, or online courses.

“Live as if you were to die tomorrow. Learn as if you were to live forever.” – Mahatma Gandhi

40. Plan a retreat

A retreat is a great way to get away from the stress of everyday life and spend some time focusing on yourself. You could take a solo retreat, retreat with a friend or relative, or even plan a family day together. If you’re going on your own retreat, make sure to pick a place that’s meaningful to you, like a nearby park or an area with your favorite scenery. Your retreat can also have a theme, like yoga, meditation, or self-care.

Final Thoughts

In order to be truly happy and healthy, it’s important to nourish your mind, body, and soul. This means taking time out of each day or week to relax, be creative, and connect with yourself. Try incorporating some of these activities into your life to make sure you’re taking care of all aspects of yourself. Use your intuition to pick activities that are meaningful to you and will help you relax, be creative or connect with others.

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