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Holistic Health Rituals for Mind, Body, and Spirit: Daily Practices for a Balanced Life

For Samantha (@spirtualallies) and me, health and wellness is a path not a destination.

We combine science and spirituality for a practical approach to living a balanced life. True health encompasses mental, physical, emotional, and spiritual well-being. To achieve this, it's essential to establish simple, sustainable daily rituals. In this article, we'll share our favorite daily practices to help you create a personalized routine that nourishes your mind, body, and spirit.

Lili and Samantha are best friends and intentional living advocates

1. Start Your Day with the Right Energy and Mindset

Samantha: I used to wake up with anxiety thinking about all the things I needed to get done. I’ve learned through experience, that owning your vibration and starting your morning with the right energy and mindset will set the tone for the rest of your day. So I make it a habit to focus on my wellbeing through meditation, gratitude, and journaling before diving into the tasks of the day. Since everything flows from our state of awareness, becoming centered and grounded allows me to use my intuition to make better decisions and approach my day from a place of inspired action. Try it out when you need clarity and purpose, or want to experience more flow and synchronicity in your day.

2. Embrace the Power of Natural Sunlight

Lili: Sam's advice is spot on! Then, after awakening your mind, the next best thing is to expose your body to unfiltered sunlight. This is a powerful way to regulate your circadian rhythm, which controls essential functions including your metabolism, energy, and sleep. Make a point to get outside or sit near a window each morning, 10 minutes will do on a sunny day, 30 minutes if you can on a cloudy day.

Your eyes contain melanopsin pigments (pRGC) that directly stimulate a part of your brain called the hyothalamus

3. From Chaos to Clarity

Lili: Now we are ready to get the day going. I remember a morning when I was feeling particularly scattered and unsure of where to begin. Instead of letting that feeling take over, I decided to give my thoughts a tangible form. I grabbed my Bullet Planner and started to write down all of my wants and needs for the day. It was like a storm of ideas and tasks swirling around on the pages.

Once everything was out of my head and in front of me, I could see the bigger picture. I took a step back and began to prioritize. I circled the top 3 goals that would make the most significant impact on my day. Suddenly, the chaos subsided, and a sense of clarity washed over me. With my top 3 goals in focus, I confidently moved forward, ready to conquer the day.

4. Engage in Regular Exercise to Boost Brain and Body

Lili: When you work out is up to you (team evening, hello!) but consistent exercise is crucial for promoting brain health and overall well-being. Every single time you exercise you induce cascades chemical pathways that regulate metabolism, immune function, and brain growth factors.

Moving your body can also be fun! Find ways to bring play and fun challenge into your routine. A new workout class with a friend will completely transform your energy and outlook! The combination of movement, music, and camaraderie always gets me feeling invigorated and inspired. What about your dream of nailing your headstand? Have a physical skill goal to strive to stay excited about being fit. And mix it up! Alternating your routine between low intensity and high intensity activities.

Our bodies are extraordinary-- and made to move. Read more articles on my blog to inspire your movement today

5. Release to Wind Down

Samantha: Samantha: It's common to accumulate stress and anxiety throughout the day. This is an indicator that you’ve moved out of alignment with your natural energy. While you can do these practices at any point in the day, I find them especially important as part of my evening routine. Any practice to help release the “daily residue” of the day and allows you to end your day feeling nourished and not depleted is ideal. You can do a reiki self-healing practice, meditate, or use your bullet planner to journal what you were grateful for, what you would have done differently, and what intention you’d like to carry into your next day.

You can schedule reiki consultations and other energy practices with Samantha at

By incorporating these holistic health rituals into your daily routine, you can enhance your physical, mental, and emotional well-being. We hope these practices inspire you to live a more mindful and balanced life. What are your daily health habits? We'd love to hear about them in the comments!

In love and lunges,

Lili Byrne



If you liked these healthy lifestyle tips be sure follow Samantha @spiritualallies and me @movementcalling and bookmark and



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