We all need moments of stillness that bring us back to center. Make time for yourself to recharge and restore balance by discovering how to create your ideal daily routine with the Pantheon Method.

Almost everything will work again if you unplug it for a few minutes, including you.

– Anne Lamott

Self care has been commercialized into sheet masks, bubble baths and scented candles. Truth is, you don’t need any of those things. Sure, they can add to a general sense of calm, or be incorporated into your practice, but at its core, self care is as simple as tuning out so you can tune into yourself.

When you are caught up in the busyness of your own life, you may be too distracted to realize what your body actually needs. You may require rest, a glass of water, a healthy meal, or a good night’s sleep; but without consciously checking in with yourself, you could turn to an unhealthy habit to meet that need – like doom scrolling through social media, checking the news or snacking on something decidedly un-nutritious.

Self care is about nourishing your cells and your soul so that you can show up as your best self. It’s about consistently setting yourself up for success through habits that truly enrich and improve your life.

Here’s how to cultivate and create a routine that’s tailored to suit your needs and lifestyle.

The foundations of self care

Before attempting Buddhist monk levels of meditation in the name of self love, you need to look at the foundations upon which you will be building your practice. If you’re not getting adequate sleep, exercise, sunlight, nutrition and hydration, it won’t matter which wellness bandwagon you hop onto –  the effects will be short term and unsustainable. Once you’ve got these basics covered, you can move onto amplifying, adjusting, and adding in habits that will enhance your everyday existence.

This is going to be a choose-your-own-adventure guide to self care; if you’re seated and sedentary all day, you might consider a daily walk, if stress is your set state, try adding in a breathwork or meditation practice like The Pantheon Method. The intention here is to bring your awareness to the areas of your life that are out of balance and in need of attention and tender loving care.

Stillness is the key

“Stillness is what aims the archer’s arrow. It inspires new ideas. It sharpens perspective and illuminates connections.”

— Ryan Holiday

We all need moments of pause, to bring us back to center, to reconnect with our true authentic selves. There is no one-size-fits-all approach; stillness comes in many shapes and sizes. It is the evening walk that sets our circadian rhythm, the morning swim that refreshes our spirit and regulates our nervous system, the midday reset of daydreaming out the office window, or the late night nose dive into a great work of fiction. These are all avenues to explore quiet reconnection with ourselves – to shift our state from overwhelm to profound clarity and restoration.

It’s important to note, mentally, on paper or in an app, which everyday white space activities leave you feeling grounded. Then, when you’re feeling low, you can pull up your notes and add a small act of self care into your day. For some, that might mean prioritizing a few extra minutes in the shower, or a solo family-free drive to clear your head.

For others, that could be housework, creating beauty and order from the chaos of our lives. In Japanese Buddhism, cleaning is part of your spiritual practice. It reminds you that your soul is not separate from your environment, it shows your respect for the fullness of life in all its expressions. That no one task is worthier than any other.

All of these automatic activities – a long drive, a short walk, a quick clean up – put your brain into a hypnotic state called Theta, helping you disconnect from the pressures of life. They create space for you to resolve subconscious blocks, alter your limiting self beliefs, and help you access your intuition so you can make better decisions and manifest the life you desire.

Wander in nature

“If you wish to know the divine, feel the wind on your face and the warm sun on your hand.”

– The Buddha

For most of history, human beings have spent the majority of their time outdoors. Now, we spend most of our time inside. Our bodies are built to respond to being in a natural environment. The exposure to early morning, midday and evening sun sets our biological clock, ensuring a good night’s sleep. Breathing in fresh outdoor air improves our mood because it’s infused with plant molecules called phytoncides that stimulate serotonin production.

If you’re lucky enough to live near a park, nature reserve or botanical garden, taking time out for a stroll can be incredibly beneficial for you. According to one study, a fifteen minute walk in nature can be as effective as meditation. Nature walks lower levels of stress and anxiety by boosting your Alpha brain waves, leaving you feeling happy and relaxed.

If you work from home all day, consider adding a few houseplants to your space; not only do they beautify interiors as living artwork, plants improve air quality, increase serotonin, and inspire creativity. The routine of watering and caring for your plants brings you into the present moment, connects you with the natural world, and as they grow and flourish. It illustrates how rewarding it can be to nurture something – to be loving and gentle and kind to a living being. Just as you should be with yourself.

Breathe in, breathe out

“When the breath is unsteady, all is unsteady; when the breath is still; all is still. Control the breath carefully. Inhalation gives strength and a controlled body; retention gives steadiness of mind and longevity; exhalation purifies body and spirit.”

– Goraksha Satakam

Of course, one of the most effective ways to return to yourself and restore inner balance is through the breath. In centuries past, especially in Eastern cultures, breathwork was built into the day through yoga, meditation and yogic breathing.

You can start small with your breathwork and meditation practice by focusing on your breath for five minutes a day, gradually increasing the time as the weeks go by. It can be as simple as finding a comfortable spot to sit, setting a timer, closing your eyes, focusing on the rhythm of your breathing and the sensations of your body. A guided meditation like The Pantheon Method guides you through the process and eliminates any guesswork when it comes to what you should be doing – making it suitable for not only the start of your journey, but the evolution of your practice.

A regular breathwork practice can oxygenate the blood, balance blood pressure, soothe the nervous system, and improve your immune function. It can help decrease stress, lower anxiety and alleviate symptoms of depression. It benefits the psyche by bringing greater self awareness, and helps to release and process suppressed emotions. Long term, deep conscious breathing can be an incredible tool for self acceptance, transformation, and healing.

Next time you notice your body tensing up, take a few minutes to mindfully breathe in and breathe out and witness the profound impact of the most simple of acts.

Form a habit

This is where candles and sheet masks may come in handy, as they can become part of your self care ritual. When you consistently perform a set of behaviors in sequence, like lighting a candle, applying your mask, unrolling your mat, that pattern cues your mind and body to prepare for your self care practice of choice. And, when done consistently, it makes forming a habit easy and automatic so it becomes a seamless part of your day that you don’t even need to think about.

To keep consistent with your new habit, try doing it at the same time and place every day. 

Having a daily self care routine means you’re always refueling your emotional and energetic tank. It allows you to get ahead of your problems, anticipate your needs, and show up fully in your relationships.

No time like the present

By clearing the cache of our minds, through movement and breath and moments of stillness, we create room within ourselves for epiphanies, come into alignment with our authentic selves, and we are able to hear the sound of our inner voice of wisdom above all the noise.

There is no perfect time to begin, no perfect habit to adopt. Start small and adjust as you go along.

Begin your self care journey with The Pantheon Method

Creating a daily self care routine is essential for improving your overall health and wellbeing. Be sure to build a routine that includes deep breathing exercises and mindfulness to achieve a greater sense of stillness and balance in your life.

The Pantheon Method is a powerful breathing and meditation technique that combines rapid and rhythmic breathing, meditation on the seven energy centers in the body (chakras), and binaural beats. It has been designed to clear emotional blockages, encourage clarity, creativity, and cultivate states of flow.

Sign up now to elevate your self care routine for more calm and less stress.