It can be very difficult to find a healthy balance between work, family, and other responsibilities. How do you make time for yourself with all of that, plus the hustle and bustle of daily life? Taking care of yourself, though, is crucial for the overall wellbeing of your mental health. That is where self-care comes into play. 

What Is Self-Care For Mental Health?

Before we supply you with some helpful tips to care for yourself, let us first give a brief explanation of what self-care is. Basically, self-care is any activity that you do to take care of your mental, emotional, and physical health. It is about taking time for yourself and engaging in activities that bring you joy and encourage relaxation. The reason that self-care is an integral component to mental health is because it aids stress reduction. 

Some activities may also help improve mood and promote overall wellbeing. Taking care of yourself can better equip you to handle life’s many challenges. Be it emotional, physical, social, or spiritual self-care, we encourage you to engage in these practices for optimal mental health. Continue reading to learn about some tips that you may be able to incorporate into your daily life. 

Practice Mindfulness

There are many ways to practice mindfulness, but it is essentially the practice of being in the present moment. You pay attention to your thoughts and feelings without passing judgment. This practice can help you improve mood and reduce stress, and you can do it in a meditation practice or even while eating. The main goal is to be present and to take a few deep breaths to remind yourself to remain calm. This can be a great tool to use in times of stress. 

Set Boundaries

Sometimes, one of the most powerful things you can do for yourself is to say “no” to people. Setting boundaries is an essential part of self-care, because it means that you set limits on your time and energy. You can avoid a burnout and focus more on activities that help you thrive when you can establish healthy boundaries. 

Make Time For Yourself

This tip piggybacks off the previous one about setting boundaries. Allotting time for yourself can be challenging, but it is crucial in order to prioritize your mental health. Just set aside 15 to 30 minutes each day to engage in activities that bring you joy or relaxation. 

Get Enough Sleep

Sleep is necessary to optimize physical and mental health. Sleep experts recommend that the average adult get between seven to nine hours of sleep every night to feel rested and renewed. If you have difficulty falling asleep, try to establish a relaxing bedtime routine. Consider reading a book, listening to calming music, or meditating. Click here to learn about more tips that may help you fall asleep. 

Connect With People

One of the best ways to improve mental health is via social connections. Make it a point to connect with friends and loved ones, be it over the phone, video chat, or an in-person visit. These connections can help reduce stress and improve your mood. A great social network of family and friends is more powerful than you realize. 

Engage In Activities That Bring You Joy

There are so many types of self-care activities that you can do. If you don’t enjoy meditation, then don’t force yourself to do so. Make a list of activities that bring you joy, such as painting, walking, or training your pet. Choose the activity that helps you reduce stress and allow it to boost your mood.

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When you’re at work, how often do you hear, “Is it Friday yet?” Do you long for the moment you get to clock out, return home, and relax for the weekend? Taking time away from work, be it a three-day weekend or two-week vacation, can help you reset and relax. Most people gain so much more than relaxation while away from work, even if time away isn’t that long. 

We understand that we don’t need to convince you to step away from the desk and take a vacation. You probably want to escape the hustle and bustle of work and leave your stress behind you as you embark on a vacation to the tropics. If you are like most people in America, you plug away and trudge through life without taking the opportunity to recharge away from anything work-related. 

One study found that many people don’t utilize vacation time for numerous reasons. They may fear pending layoffs, worry they’ll lose progress and be overwhelmed when they return, or feel guilty about leaving the office. Believe it or not, a 2018 survey found that the majority of bosses agree that vacation improves the productivity and focus of employees. It may even help them avoid burnouts at work! Continue reading to learn about some power benefits of taking time off work. 

You Get To Have A Mental Reset

If you work for 1,000 days in a row, you will likely experience anxiety, stress, or some form of panic. Even if you take just one day off, you can help reset yourself mentally and return to work with a clearer head. Mental health experts note that pushing yourself through too many work hours or days of work causes the brain to push back. Your river of ideas may run dry and tasks that were once easy prove extra difficult. The brain and body require rest, and taking time off may reduce cognitive fatigue, while simultaneously enhancing problem-solving ability and reducing work-related stress.

Your Soul Will Thank You

What does this mean, exactly? Taking time off work can benefit the mind and body, but it can also impact you on a deeper, more spiritual level. The soul is the body’s spiritual essence, i.e. who you really are at your core. When you take a vacation, you can tune out the external noise and direct your attention to yourself. Let go of your ego and reacquaint yourself with the essence of who you really are.

Your “happy place” may seem like a lounge chair on a beach with a cold drink in your hand, but it usually means that you can finally let go of daily pressures to reconnect with yourself and regain a sense of pride. It may sound like some hokey pokey nonsense, but getting back to basics can help you hone your intuition and values. This gives you more freedom to explore, learn, and do things that bring you joy!

You May Rekindle Relationships

When you work a lot and become overwhelmed by life, it is easy to push off dates, girls’ nights, hangs with the boys, or friendly gatherings. If that describes you, then you need a break. There is nothing wrong with focusing on your career, but too much focus can make you lose sight of the important relationships in your life. Allow yourself to take off the occasional Friday or go on that trip to Puerto Rico with your partner or friends. You will be glad that you did because time off boosts your mental health and can help you deepen the connection of your relationships. 

You’ll Experience Pure Joy

Taking trips, especially to certain parts of the world, can help give you perspective and clarity about a lot of things in life. A common feeling that accompanies clarity and inner peace is pure joy. It can sometimes take a few days to really settle into your vacation and realize that you are in a completely different space. Once you ease into relaxation mode, you can actually begin enjoying yourself. You can laugh, listen more intently, sleep better, and speak with an intensity that only exists when you are truly immersed in an experience. That is joy, people. 

You’ll Feel More Productive When You Return

There is no shame in hitting the reset button every now and again. That may come in the form of cleansing the body to reset your health, or taking a vacation. You know what a three-day holiday weekend can do for your productivity, now imagine what a whole week (or more) off could do. Some companies outside of the United States found that giving employees more time off to pursue creative endeavors or simply explore more led to better performance at work. Some researchers believe that relaxing and sleeping more on vacation helps people think more clearly and improves focus and productivity upon returning to work. That benefits both the employee and the employer!

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If there is anything better than a soothing, warm bath, it is an upgraded bath infused with intention and a ritualistic touch. We are, of course, referring to spiritual baths, and this article details how to draw one for yourself and how they benefit you. Plus, we provide five recipes to get you started on the right foot.

What Is A Spiritual Bath?

A spiritual bath, or ritual bath as some people call it, is the idea of coupling a hot bath with intention. By submerging the body into the water and your intent, you can get more out of your relaxing experience. This practice dates back to the days of Ancient Egypt, Greece, Israel, and India. Even modern-day baptisms use this practice that has taken place throughout human history.

The great thing about spiritual baths is that you can do them on your own. It doesn’t have to be a large demonstration; on the contrary, it can be a beautiful, solitary experience. In addition to the ingredients you add to the water, you can incorporate soul-nourishing or spiritual tools that you enjoy. Do your best to avoid any chemical products, including shampoo, conditioner, shower gels, or bubbly soaps. Instead, opt for Epsom salt, essential oils, herbs, and other natural ingredients. A saltwater soak is also a powerful way to cleanse the body’s energy.

The Purpose Of Spiritual Baths

A spiritual bath is a bath that refreshes the body and soul. It is easy to look at it like this: you feel one way before a bath and another way once you step out of it. That “cleansed” feeling goes beyond the feeling of a clean body. You often feel renewed and relaxed after a bath, so incorporating intention and a spiritual element can enhance the total experience.

What is the “purpose” of a spiritual bath, then? If anything, your intention determines the bath’s purpose. Generally speaking, the purpose is to allow yourself the time and space to be mindful and present in your body. During your bath, you can allow the internal and energetic healing that comes from that space to work with you. Cleansing is healing and inspiring, which is potentially why spiritual baths can have a grounding effect. 

How To Create A Spiritual Bath

Anybody can add ingredients to a bath and soak in it for a given amount of time. To create the perfect spiritual bath, we suggest you use the following instructions:

• Declutter your space and clean the bathtub before you draw the bath. The energy of the tub should be pure and fresh. 
• Fill the tub with water at your desired temperature. You can bring candles into the bathroom and light them around the tub. 
• Add two handfuls of bath salts, either Epsom or Himalayan. You can also use homemade bath salt infusions. 
• If you want essential oils, drop a few drops into the bath, but make sure you don’t add them freely. Too many drops can irritate the skin.
• While you soak in the bath, aim to gather your thoughts and think positively. You can recite a mantra or intention, or repeat positive affirmations in a meditative state. A gratitude practice is also excellent during a spiritual bath. 

5 Spiritual Bath Teas

Spiritual bath teas involve ingredients that complete your intentions and affirmations. Each combination gives a different spiritual cleanse, making each bath unique. Here are some combinations to enhance your baths. 

Beauty Cleanse

Ground oats work to soothe skin, providing relief from irritation and inflammation. Their saponins can also absorb dirt and oil, which helps clean your pores. Add one or two cups of ground oats to your bath with optional orange essential oil. Massage the oats into your skin to rid yourself of dirt and negative energy. During this bath, use the affirmation, “I am beautiful in mind, body, and spirit.”

Abundance Bath

Smudge your tub with white sage and add some bay leaves, chamomile, and about one cup of Himalayan salt to the tub. Bring your citrine and place it on your tub, visualizing the things you want to attract more of into your life. During this bath, consider the affirmation, “I am a magnet for everything I desire.”

The Full Moon Bath

Wind down for the evening and make this bath the focal point of your night. Grab a pen and paper and write out a list of things you want to let go of, from beliefs to build-up stress. Take that list, rip it up, and throw it in the trash. Pour in a few drops of lavender essential oil and eucalyptus essential oil and about a cup or so of Epsom salt. Place your favorite crystals around the tub to purify the energy. You don’t need an affirmation for this bath because the goal of it should be to release everything and begin anew. 

New Moon Cleanse

Grab your Epsom salt, lavender essential oil, and maqui berry powder for this cleansing bath. Stir the ingredients and your bathwater will turn a dark blue hue. Place your amethyst and clear quartz crystals around the tub, along with a few of your favorite candles. Enter the bath setting new intentions for the coming week. Repeat the affirmation, “I have the power to create my reality.”

Lavender Love Cleanse

This bath helps you harness self-love and energy to reinvigorate yourself. Use rose petals, lavender essential oil, and about one cup of Epsom salt for this bath. Bring rose quartz crystals and place them around the tub. During this bath, you can use the affirmation, “I love myself unconditionally.”

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A lot of people think of meditation as a person sitting in the mountains becoming one with the universe. It’s not some lofty Hollywood trend, nor is it a practice reserved for the most elite monks. Meditation comes in many forms and committing to a daily practice can help you narrow your focus and feel more connected to the present moment. By doing so, you may lower stress levels, become more self-aware, and improve immune function.

Many spiritual traditions incorporate meditation into their teachings and practices. The actual practice of meditation does not belong to any particular religion or faith. Although it has ancient origins, it is a practice that people continue to use to establish inner peace, a sense of calm, and a healthy mind-body connection. You can easily fit meditation into your daily schedule, and it may be the practice that keeps you level-headed throughout the day. There isn’t a singular type of meditation, though. In fact, the following types of meditation can be very beneficial for beginners. Find a practice that suits your needs, or experiment with these variations until you find one that you like. 

Spiritual Meditation

This practice is used in nearly all spiritual traditions and religions. There are many types of spiritual meditation, as it is just about as diverse as spiritual traditions themselves. According to a 2017 study, spiritual meditation aims to develop a deeper understanding of spiritual or religious meaning and connect that to a higher power. Christian contemplative prayer, Jewish kabbalistic practices, and Sufi dhikr are common examples. You can engage in this practice whether you’re in your home or a place of worship. 

Breath Awareness Meditation

This type of meditation comes from the zazen breath awareness technique that Zen Buddhist practices teach. It is a form of meditation that is excellent for beginners. By focusing on your breath, you direct your attention away from your wandering thoughts. Even if your mind does wander, you can always bring the focus back to your breath. By practicing breath awareness meditation, you can meditate in any position you like, be that lying on the floor or sitting in a quiet place. You can even do it while showering! Ideally, though, try to practice in the same spot and at the same time every day for the most benefits. 

Mindfulness Meditation

This basic meditation practice is essentially the simple act of being aware of what you are doing in the present moment, i.e. mindful. You can practice mindfulness while eating, walking the dog, brushing your teeth, or mopping your floors. Being mindful means that you are 100% invested in the activity you are doing. You do not think about anything else that may distract you or add stress to your life. Many people struggle with this, though, which is why beginners start with a more formal mindful meditation practice. Set aside time to sit and focus on your breathing, even if you start with five minutes. Learn how to redirect your thoughts when you get distracted, allowing them to come in and out like waves up a beach. This practice is a great tool to help you improve self-control and your ability to focus on the present moment. 

Body Scan Meditation

As the name suggests, this form of meditation is about observing your body closely, noting any possible abnormalities. Do you notice muscle pain or stiffness in certain joints? Note what your body is taking in and letting go. This is a great way to connect your body and your conscious self. It also helps people who don’t know how to express their emotions physically. To perform body scan meditation, simultaneously isolate one part of the body, tensing and releasing the tension. In order to experience the benefits of this practice, you have to establish a regular routine. You should notice a decrease in tension and stress via regular practice. 

Open Awareness Meditation

Open awareness meditation is the opposite of breath awareness meditation, in that you focus on simply being instead of doing. Some people find this practice to be more complex because of the open-minded concept. Focus-based meditation can stabilize and frame the mind to keep it from wandering. Open awareness meditation is great if you have an active mind because you keep the body in a state of relaxation. Remain still in your practice, but allow your thoughts to flow freely. You can examine them if you want to help better understand how you process thoughts and emotions.

Movement Meditation

Walking, yoga, tai chi, gardening, and any form of gentle movement counts as a movement meditation practice. These activities aim to improve mindfulness, but the concept behind movement meditation is that gentle physical movements ground you in the present. Focus on how the body moves and the sensations you feel from these movements. This form of meditation is very similar to mindful meditation, only this involves movement. That makes this form of meditation beneficial for people who find it difficult to concentrate while sitting still.

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When you think of meditation, the first sound that comes to mind is, “Om.” Some people believe that this was the first sound in the universe, but does the average person know what it means? Om is simply one of many mantras, which many people misunderstand. A mantra is not just something you utter; rather, it is key to help you unlock the doorway to a better version of yourself. 

What Is A Mantra?

A mantra is a word or sound, typically one syllable, that you repeat to focus your concentration during meditation. You can speak a mantra aloud or focus on it in your mind during meditation. It is very common in Hindu and Buddhist traditions and directly translates to “mind vehicle.” Consider the fact that the entire world is made up of various sounds and vibrations, so some believe that everything is an amalgamation of various mantras. Of the many sounds in existence, several have been identified as keys to open up different dimensions of your life or experience. 

According to experts, different mantras have specific effects or meanings. Working on a mantra over time can help you shift your life in a positive direction, or improve your outlook on the world. When you practice repeating a mantra, it’s possible to create positive changes in your life. In fact, some gurus believe that a mantra is something that you strive to be. Each one has a specific energy attached to it, which is why you should be aware of its origin before starting it. Understanding the origin of the mantra you repeat can help awaken the mind instead of putting you in a dull trance. Continue reading to learn about eight mantras that are great for anyone starting out in meditation or mindfulness practices. 

Wooooooosaaaaaaahhhhhhhh

No, this is not a made up mantra; rather, it aims to help you release built-up tension from the body. Spiritual wellness practitioners say that this sound is great to practice if you feel like you are losing patience. The mere sound itself is a way to unleash whatever is inside of you. Expel the negative energy and tension with a long-winded sigh as you say this mantra. Take a deep inhale in and wooooooosaaaaaaaahhhhhh it out. 

Om

As stated in the beginning of this article, many believe that Om was the first sound in the universe, and it may be the sound of creation. Many monks practice this sound because it is associated with higher consciousness. It is both everything and nothing, and repeating this mantra helps you tap into your power as a creator for opportunity and awareness.

Aham-Prema

Pronounced “Aah-ham-pree-mah,” this mantra directly translates to, “I am Divine Love.” Repeat this mantra during your meditation practice if you need to align yourself with divine love, i.e. everything that is unconditional love can be for you. Gratitude, adoration, emotion, compliance, acceptance, appreciation, and harmony all belong to this mantra. You should repeat this mantra 108 times in order to peacefully unite the mind, body, and soul.

Om Mani Padme Hum

The direct translation of this mantra is, “Hail the Jewel in the Lotus.” Traditionally repeated by Tibetan Buddhists to achieve an ultimate state of compassion, this mantra can be divided or seen as a whole. “Om” is the primal sound that brings harmony and alignment into your life. “Ma” strips you down from your needs, while “Ni” releases you from desire and passion. “Pad” frees you from prejudice and leaves you with only love and acceptance. Finally, “Me” gets you ready to accept the world as it is, and “Hum” frees you from hatred. 

I Am Love

This is an English mantra that you can practice. Not only does it help you tap into the love you have with yourself, but also the love that you share with the universe. When you repeat this mantra, you can acknowledge your inner light and remember who you are. 

So Hum

So Hum is a Sanskrit mantra that translates to, “I am that,” with “that” being the universe. Several meditation experts say that this mantra helps a person better align with the universe. It may also allow you to see or experience your oneness with the universe. 

Sa Ta Na Ma

Another Sanskrit mantra that likely means, “Birth, life, death, and rebirth.” This mantra represents the various cycles of life and how things change as you move from one cycle to the next. It is beneficial to chant this mantra aloud because it is very balancing to the brain. In fact, it may help you move through the changes and seasons of life with ease. 

I Accept

When it comes to gratitude, where do you begin? Sometimes, it is beneficial to start in a simple and realistic place, which is where this mantra enters the equation. No matter what you have to accept in life, this mantra can come to your aid. Although it is a simple mantra, it is quite powerful and may lead to positive change down the line.

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When Carter G. Woodson established Negro History week in 1926, he understood the importance of providing a theme. The intention has always been to direct the public’s attention to important developments of the Black experience. Dictating or limiting the exploration of this experience was never the goal. 

This year, Black History Month embraces the theme of Black health and wellness, including mental and spiritual health. It not only acknowledges the legacy of Black scholars and practitioners in Western medicine, but also doulas, birthworkers, midwives, herbalists, and naturopaths throughout the African diaspora.

Black Health And Wellness

Throughout history, Black people set out to build hospitals, medical and nursing schools, and community clinics, all through self-determination and social support initiatives. Over time, the African Union Society, National Association of Colored Women, and Black Panther Party aided grassroots establishment of clinics and spaces. The intention was to provide Black people, who faced economic and health disparities from mainstream institutions, access to ample care and programs. Initiatives to decrease disparities resulted in more diverse practitioners and representation in medical and health programs. 

The sad reality is that today, almost 60 years after the passage of the Civil Rights Act, the United States lags behind many other nations, in regards to providing affordable medical care. This has left Black Americans and other minorities vulnerable, in regards to insufficient access to health resources. That being said, the understanding of Black health and wellness is more nuanced now than ever before. Social media, podcasts, and other sources have normalized the open conversation of going to therapy and mental health. Therapy for Black Girls is one such initiative that helps to lift up, center, and give more understanding to mental health and the connection to spiritual health.

Black Joy Is The Center Black Identity

Black joy is at the center of Black art, Black ideology, Black community, and Black identity. It’s the pulse of survival, perseverance, resilience, and overall health and wellbeing. Some Black historians consider joy to be a superpower in times of injustice. Joy may not be the first thing that people think of in regards to racial justice and police brutality, which have been magnified in the public eye over the last several years. The discussion shifts towards the burdens of being Black and systemic racism. Ultimately, this view doesn’t shine a light on the upside of being a proud member of the African diaspora. 

Religious and spiritual practices have been an integral component in Black communities. In spite of racism and discrimination, Black people have fought with secular and religious tools to hold on to human values. Engaging in activism, participating in mental health treatment, and receiving community support also helps people engage and connect with spiritual practices. There’s an affirmation of humanity and love that helps tap into Black joy, which recognizes the ability to overcome impossible feats and face the odds with love.

February 2022

For this month, many spaces aim to provide a safe haven for dialogue and discussions that identify issues that affect Black communities. There has been a recent awakening about mental and physical health within Black communities, with a new focus on developing healthy lifestyle habits. In addition to maintaining low-cholesterol and low-sodium diets and daily exercise, engaging in therapy and receiving regular medical screenings are also of importance. Opening and continuing the discussion only brings about more awareness and acceptance.

There has never been a better time than now to improve overall health and wellness. With so many resources available, everyone has the opportunity to take control of both their physical and mental health. Continue to strive for excellence and self-improvement and allow education to promote hopefulness. 

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Burning sage is a traditional practice in Native American culture. With metaphysical practices and new age energy theories in place, it’s hard to know if burning sage, or smudging, is beneficial or not. Some people consider smudging to be a trend, an alternative practice that has no history, science, or meaning behind it. To each his own, but there are many benefits of misting or burning sage in your home. 

Historical Use

Before your hippie aunt introduced you to burning sage, a practice she picked up in the 1960s, the Native Americans burned sage in Southwestern United States. Native American tribes typically burned white sage in purification rituals for centuries. In more recent years, sage has become the go-to plant for cleansing a space of negative energy. The theory is that it helps to expel bad vibes and create a more harmonious, calm space. 

Does Smudging Really Work? 

People belong to two camps when it comes to smudging: those who believe and those who don’t. Your belief is yours and we can’t take that away from you, but maybe we can shed some light on the benefits of smudging. According to a 2007 study in the Journal of Ethnopharmacol, burning sage helped reduce bacteria in the air. In addition to refreshing your energy and spirit, sage also helps to purify and cleanse the air. Additionally, sage is an effective antibacterial agent, so it works to reduce the effects of pollen, mold, or dust in the home. This is great for anyone who suffers from allergies. 

What Is Sage Spray?

This is obviously not the same thing as burning a bundle of dried sage. The recipe in this article is a more modern way of smudging, harnessing the cleansing powers of sage without leaving a trail of smoke throughout your home. Sage spray is excellent for people with respiratory problems, or those who are sensitive to smoke. Using sage leaves or sage essential oil, you spritz the sage spray around the home, or in a specific room, to cleanse the space. After you spray your home, you may find that you help to improve mental clarity and improve intention. 

When Should You Sage?

Is there a “best time” to sage your home? Some argue that there’s never a bad time to do it. The most common time for smudging is when you move into a new space, be it a home or office. The idea behind this is to clear the previous inhabitant’s energy from the space, allowing you to set your own intention for your new space. Sometimes people want to reset the energy in their homes, or they simply want to promote calm and relaxation. For these reasons, smudging can be done at any time. Lastly, it’s very beneficial to smudge a space after the loss of a loved one. 

DIY Sage Spray

Ingredients:

• 1 bunch fresh sage leaves
• 1 cup hot water
• 1 cup distilled white vinegar
• 1/4 teaspoon sea salt
• 1 glass spray bottle (with a capacity of 2 cups)

Instructions:

• Break up the sage leaves to release their essential oils, and then add them to the glass spray bottle. 
• Pour the hot water (not boiling) into the glass bottle with the sage leaves. 
• Add the vinegar and salt to the bottle and store the bottle in a cool, dark place for at least 12 hours. 
• After this waiting/steeping period, the spray is ready to use. Spritz around your home as you please. 
• The sage leaves will turn brown after a day or so, but don’t worry because this is completely natural. It means the plant is breaking down in the vinegar. 

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The Bliss Inhaler – aromatherapy inhaler that helps to stimulate and induce the feeling of spiritual bliss, peace and wellbeing.

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Within recent years, mental health and emotional health have become popular topics of conversation. More people continue to speak out about struggles with anxiety and depression, and it’s both inspirational and beautiful. During these conversations, one of the common threads is self-love, which is different for every single person. 

There are many people who simply don’t know how to practice self-love. When you can’t figure it out and you see other people that love themselves without issues, it can cause a depression spiral. We are here to help you achieve total self-love, and we have seven habits that will assist you on your journey. Continue reading to learn how to love yourself without fail.

Make A List Of Things That Work For You

It’s easy to unearth all of the negatives in life, but seldom do people take time to acknowledge the positives they already have. Make a list of things that work for you. This is a baby step towards self-acceptance. Once you have a visual of how many positives are in your life, it will be easier to start loving yourself. 

Stop With The Comparisons

People are naturally competitive, and this is a dangerous human trait. When you compare yourself to everyone else, you head down a dark path. There are 7.8 billion people on this planet. Why compare yourself to everyone? Take all of your energy that you spend comparing and channel it to focus on your own journey. This will free you from comparison and help you appreciate your accomplishments. 

Set Boundaries

Boundaries help preserve your mental health. Some people work their whole lives to establish boundaries, but establishing them can keep you from becoming emotionally and mentally drained. It’s okay to say no! Decline a work project, a relationship, or activities that deplete you. You’ll find that you have more emotional and mental capacity when boundaries are in place. 

Let Go Of Toxic People

This comes after the previous tip for a reason: eliminating toxic people from your life is an important boundary. Toxic people often absorb the energy of good people, and you can’t love yourself if others suck up your love, time, and energy. To achieve self-love, you may need to distance yourself from others that drain you. Don’t be afraid to do this, even though it may be difficult. 

Explore Spirituality

Often times, people find peace and acceptance when they open themselves to spirituality. Don’t close off doors to Buddhism, Islam, Christianity, Judaism, Taoism, or anything else that may help establish a loving foundation in your being. Allow yourself to go on a journey of self-exploration. You may find that getting in touch with your spiritual side unlocks the door to a life where it’s easier to love yourself.

Learn To Forgive Yourself

This is hard to do because most people are naturally hard on themselves. This is partially rooted in comparison to others, and it’s another human flaw. There’s no reason to punish yourself for making a mistake because mistakes are teachable moments that help you grow. When you begin to accept that it’s human nature to fail at things, you’ll be one step closer to self-love. On the flipside, practice self-praise when don’t make a mistake!

Do Things That You’re Good At

It’s nice to feel good about yourself, and one of the easiest ways to make that happen is by doing something or things that you’re good at. Self-esteem and self-love are connected! When you get do something you excel at, there’s a natural endorphin rush that makes you feel good. If you are an excellent painter, put your brush to canvas. If you are an excellent cook, spend a long evening in the kitchen preparing your signature dishes. Whatever you do well, do those things and you’ll feel good about yourself. 

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Here at Dherbs, we try to live up to our motto of assisting people in reclaiming their birthright of vibrant and optimal health. While we sell numerous herbal supplements, cleanses, and topical products, we also aim to inform the public about the unique, alternative therapies that improve overall wellness. To live up to that goal, we will continue to bring you a variety of therapies that can enhance your physical and mental health.

Our new video series on YouTube is called “The Adventures of V-Man,” which documents our content writer, Vinnie, and all the alternative wellness therapies he tries. The latest therapy he experienced was sound bathing, which is a deeply immersive and meditative experience. Many people enjoy sound baths because they help to reduce stress, improve sleep, increase cognitive function, enhance self-esteem, improve immune function, decrease inflammation, and stabilize mood. How can you experience these benefits? All you have to do is bathe in some soothing sounds.

Note: You cannot shower in sound; you can only bathe in it. Ha!

Vinnie and our media team visited Awa Oasia in Downtown, Los Angeles, California, to take part in a one-of-a-kind sound bath given by Nadine Casanova. You’ll find Vinnie’s sound bath experience detailed below.

Entering Awa Oasia

First off, let me just say that Awa Oasia is a tranquil, creative, artistic space that was amazing to be in. My initial focus went towards the planters with towering greenery, full kitchen setup, and suspended circular bed with countless pillows. Is it weird that I wanted to take a nap on that bed? Perhaps, but I’d venture to say that many people have napped on said suspended bed. I then noticed the sound bath area in the center of the main room, which included various-sized singing bowls, a gong, a double flute, shakers, and a handheld drum.

Nadine Casanova, CEO of Awa Oasia, emerged from behind her desk, her expressive aura greeting me before she had the chance to say hello. Within minutes of meeting her, she began singing as she explained the sound bath experience. I asked if she was going to sing during the sound bath and she said that she always does. She also explained that she sings based on what the spirit tells her to do in the moment. Not every sound bath has singing; rather, the person offering the sound bath decides what sounds to make, either through instruments or voice. As Nadine explained after the session, certain sounds or frequencies can penetrate emotions, stimulate brainwaves, or improve immune function.

The Sound Bath

I lay down on the carpet in the sound bath area. Nadine took her place behind the singing bowls and instructed me to close my eyes, take several deep breaths, and think of a phrase, saying, or singular goal to focus on during the session. She hit the singing bowls with her mallet to create a mixture of tones, which resonated throughout the space.

At first, it was very tranquil and the descending tones created an interesting vibration. It felt like my body was tingling as the singing bowls resonated. Then, all of a sudden, Nadine hit a metal bowl, which was right behind my head, and the sound just seemed to circle around my head for what seemed like five minutes. It finally faded away by the time she started singing and beating a drum, which almost matched the rhythm of my heartbeat. I relaxed and submitted to the experience, letting the sounds wash over me. 

Speaking of sounds washing over me, she shook this shaker device over me and it sounded like rain in the distance. It was a crazy feeling because I expected to be soaking wet after hearing that sound. That scratches the surface of how sound influences your thoughts or feelings.

I’ll be honest with all of you: this sound bath was the closest I’ve come to seeing or experiencing live music in six months. I’m a live music fanatic, so it was almost emotional to be in the presence of live sounds, especially when she sang or played the double flute. 

Reflecting On The Session

I felt incredibly relaxed and centered as the session came to a close. In my past experiences with meditation, I never could seem to quiet my thoughts. The enchanting sounds in the sound bath blocked any external thoughts, and I simply focused on the sounds. Now, Nadine explained that some people go on spiritual journeys during the sessions, some fall asleep, and others experience reduced anxiety. I didn’t venture into the spiritual realm, but I did feel extremely calm during and after the experience. 

Due to COVID-19, times are strange and sound baths may not be available to everyone. That being said, anyone can participate in sound baths, no matter where they live. Now that I’ve experienced a sound bath, I encourage everyone to try it. Nadine said people can easily go online and find sound bath videos or playlists for various ailments. People listen to music to relax or enhance their mood, right? It only makes sense, then, to listen to sounds or frequencies that can enhance overall health. If you have access to a sound therapy space, such as Awa Oasia, and you want to reduce stress or anxiety, it is 100% worth it. I will definitely continue this therapy on my own and hopefully return to receive more sessions from Nadine. 

You can find Nadine Casanova at Awa Oasia in Downtown, Los Angeles, or you can find her and the services she offers using the following website and social media channels. 

Instagram: @spiritofkalibri
Facebook: @awaoasia

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