Self-care looks different for us all, and that is beautiful. Your routine is as unique as your fingerprint. But, some of us enjoy a little guidance when getting started. We want to equip you with a one-hour self-care routine to follow as you practice self-care. But don’t worry if you don’t have a full hour. You can take any of these self-care routine ideas and practice them on your own schedule.
One Hour Self-Care Routine
1 minute: 4-7-8 breathing
To start your self-care session, we suggest a little deep breathing to get you in a positive mindset. You can choose to sit or lie in a comfortable position and have your eyes opened or closed for this exercise. Before you get started, exhale your breath, emptying your lungs.
- Breathe in through your nose for 4 seconds
- Hold for 7 seconds
- Breathe out of your mouth for 8 seconds
- Repeat for four total cycles
This breathing exercise should induce an immediate calming effect, helping you to prepare for the rest of your routine.
9 minutes: Journaling
Now that you are in a relaxed state, take a few minutes to journal. You can grab your journal, a piece of paper, the back of an envelope, or even the notes app on your phone to write out some of your thoughts.
Here are a few questions to answer today:
- How do I feel at this moment?
- Where can I show kindness to myself right now?
- What are three things I am grateful for?
- What is one positive mantra I can take with me through the rest of my day?
- How can I show kindness to someone else today?
Taking time to process the positive and wonderful things happening in your life is a great way to reframe negative emotions. You might be grateful for something as big as a promotion at work, or a simple and delicious cup of tea that you were able to enjoy. Identifying how you feel, how you can show yourself self-compassion, things you are grateful for, a positive mantra, and giving kindness to others is a great practice to add to your daily self-care routine.
25 Mins: Heart Opener Stretch Yoga
For this section, you can find your favorite yoga routine online, or follow our heart-opening practice on iChuze Fitness (you can grab a 7-day pass to try it out for free here). Here, Ashley leads you through an energizing and feel-good 25-minute practice that will leave you feeling relaxed and energized—yes, relaxed, and energized. The benefits of yoga are pretty amazing. Not only does yoga help us to enhance our balance, and build our body and core strength, but it also leads us into calmness after even just one practice.
10 minutes: Walk Outside
Tapping into the nature around you is a beautiful form of self-care. Now, it may not be possible for you in the cold months to get outside, but—if you can—walking and taking in your surroundings is powerful. We love mindful walks. Mindful walking asks you to take a walk with your five senses at the top-of-mind. Meaning, take in the sights, sounds, taste, feel, and smells of the community around you. You might notice the subtle changing of the leaves, a meal being cooked with love on your street or even the laughter of your neighbors. This sort of walking will help you to ground yourself in the present and can even free your mind for the other tasks on your plate.
15 Minutes: Do Something You Love
Yep! The last 15 minutes of your self-care session should be saved for something you love that nourishes you. For some of us, that might look like sitting on your porch with a coffee, others find happiness in tidying up their home, and others might opt to get in a quick cardio workout. Whatever is beneficial for you, please prioritize it. Since self-care is unique, it is important to feed your soul with the kindness it needs. Your everyday self-care routine should encompass the things that you love the most.
It may feel like finding time for self-care is at the bottom of your priority bucket. But, just a few minutes set aside for yourself can free up emotions and space so that you can put your best self forward for others.
We have plenty of space to practice self-care in all of our locations. You can also enjoy workouts, meditations, and ways to show kindness to others on our virtual fitness platform, iChuze Fitness. We hope you begin to save a little time for yourself every day and show yourself the gratitude and love you show others.