wellness practices

4 Everyday Wellness Practices That Don’t Cost a Dime

Align your mind, body, and spirit for free.

By: Isabella Sarlija

After this particularly grueling year, a slew of companies have launched new products and initiatives to improve our mental health. And while we’re not here to dismiss the $300 box of essential oils sitting next to your diffuser, nor are we here to say that ayahuasca trips or Reiki retreats do nothing. Many of these treatments, practices, and tools are prohibitively expensive, making them out of reach for the majority of the people interested in trying out new wellness options.

Luckily, connecting to your inner self, healing, and prioritizing your mental and emotional well-being don’t have to be totally inaccessible. In fact, we uncovered four separate wellness practices that you can enjoy from the safety and comfort of your home—because everyone deserves the opportunity to align with their higher selves for a better quality of life.




When we think of meditation, we often envision a person sitting in the woods somewhere, looking so relaxed they don’t even seem human. The practice can seem quite intimidating, if not impossible to perform when we live in shoebox-sized apartments in busy cities with demanding careers. We’re here to remind you that there is no correct way or setting to meditate—meditation is simply the practice of grounding yourself in the now by clearing your racing mind.

So yes, you can meditate virtually anywhere and anytime without ever opening your wallet. That means you can embrace the practice in your bedroom while you’re feeling that midday burnout, and even in the shower when you catch yourself spiraling from your day’s to-do list. All you need is a quiet space in your home or neighborhood where you can be alone, and your breath. And no worries if you are a meditation novice: Here is a great (and free) guided meditation that can help you on your path to looking within. Just remember—like any new skill, it will take some time and practice to master, so don’t get too frustrated if you’re struggling to clear your mind in the beginning.



Not a writer? No worries—you don’t need a degree in literature to enjoy a cathartic journaling experience. The act of journaling is powerful because it’s a way to get all the pressing thoughts that live in your mind out into the physical world. If you’re unsure of where to start, we recommend a stream-of-consciousness journaling technique, which consists of writing down whichever thought crosses your mind. A thought can even be as simple or seemingly random as It’s a really windy day today, I hope nothing destroys my patio furniture. As you continue to write your thoughts, you’ll notice some things (perhaps past traumas?) pop up. Although this can be hard or painful, keep with it, as this is when a stream-of-consciousness journaling technique can help you heal.

And don’t worry about editing or using fancy vocabulary—heck, you don’t even have to spell words correctly or have proper grammar. Your journal is personal, making whatever you write for your eyes only. The only thing you should worry about is getting all your thoughts out on paper. There are no rules to this writing technique, so finish your journaling session when you believe you are done. Trust us, whether you jot your thoughts down for five minutes or an hour, you will feel so much better after writing it all out.

Journaling is great for starting the day, but you can also write before you go to bed or whenever you are feeling overwhelmed. And no, you do not need a leather-bound journal and a fountain pen for this—the notes app in your phone will work just fine.



Social Media Is…Good for Your Mental Health?

Although social-media scrolling can throw you for a loop in regards to your mental health, there are still some great resources on apps like Instagram once you get past the clutter of your news feed. Given that many people in the US do not have great access to one-on-one therapy sessions, many therapists have turned to Instagram to offer their services for everything from healing traumas to pushing through overwhelming times and connecting to one’s true self. Here are some therapy and self-help Instagram accounts we often turn to when we feel we need a bit of direction during stressful times:



Take a Break

Giving ourselves breaks throughout the day is key in keeping our mental health in check. Unless you have a pressing deadline, Zoom conference to attend, or have an appointment you simply cannot miss, you are allowed to shut your laptop for 30 minutes to reset your mind and body. Whenever we feel that we are in distress, we enjoy listening to Tibetan singing bowls on YouTube for a quick sound-bath therapy session. If that’s not your vibe, try some nature sounds or your favorite podcast to help unwind.

We also recommend moving during your break. Whether you are spending your time seated at your desk working, lounging on the couch, or bingeing your favorite series on a Saturday, sitting in the same spot for an entire day is detrimental to your overall health. Consider a mindful walk through the neighborhood as a way to reset your mood. Just remember to stow your phone in your pocket during this trek and allow yourself to take in the architecture in your environment.

If the weather isn’t cooperating for outdoor activities, try moving your bones with a quick yoga or Pilates session. We hold a lot of tension, stress, and trauma in our bodies, so make sure to work out at least three times a week to release the physical aspects of stress and anxiety just as much as you would the emotional ones. We love tuning into Yoga with Adrienne and Boho Beautiful on YouTube for whichever stretch or workout we are in the mood for.

And if you really need it, take an entire mental health day. Trust us, the quality of your work will heighten exponentially when you give yourself the time to reset.


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