A Holistic Hands - On Mini Guide to Coming Back Into Balance

Sometimes healing doesn’t need another book, plan, or rule to follow. Sometimes it just needs you, present, curious, and willing to listen.

This guide isn’t about doing everything “right.” It’s about gently reconnecting with your body, your breath, and the rhythms that help you feel steady again. Think of it as a collection of simple practices you can return to whenever life feels a little off.

Take what resonates. Leave the rest.

1. Start With the Body

Before the mind can settle, the body needs to feel safe.

Begin by grounding yourself physically. Place your feet flat on the floor or step outside barefoot if you can. Take a slow breath in through your nose, and a longer breath out through your mouth.

You don’t need to change anything yet, just notice. Notice tension. Notice warmth. Notice where your body feels supported.

This is where balance begins.

2. Breathe With Intention

Breath is one of the fastest ways to shift your nervous system.

Try this, Inhale for a count of four. Pause briefly. Exhale for a count of six.

Repeat this for a few minutes. Longer exhales tell your body it’s safe to soften. If thoughts wander, that’s okay, just come back to the rhythm of your breath.

This simple practice can be used anytime you feel overwhelmed, anxious, or disconnected.

3. Engage the Senses

Healing becomes more real when it’s hands-on and sensory.

Choose one sense to focus on, Hold something warm or textured. Diffuse a grounding scent like cedarwood or lavender. Listen to nature sounds or gentle music. Taste something nourishing and slow down while eating it.

These small sensory moments help bring you out of your head and back into your body.

4. Move Gently

Movement doesn’t have to be intense to be effective.

Stretch. Walk. Sway. Let your body move in ways that feel natural and supportive.

Even a five-minute walk outside can reset your energy and clear mental clutter. Movement is less about exercise and more about circulation, physically and emotionally.

5. Check In Emotionally

Instead of asking “What’s wrong with me?” try asking, What am I feeling right now? What does my body need? You don’t have to fix the emotion. Just acknowledge it. Emotions move more easily when they’re allowed space.

Writing a few honest sentences in a journal can be enough to create relief.

Lastly - Trust the Process

Healing isn’t linear. Some days will feel lighter. Others may feel heavy again.

Both are part of the process.

I believe balance is something you return to, not something you achieve once and keep forever. These practices are here to support you, not pressure you.

Come back to them whenever you need.

Your body knows the way. Your breath will guide you, and you’re allowed to take this journey one gentle step at a time.