Joy Ritual For The Win!

​Two Simple (but Powerful) Practices to Support Your Mental Wellness
Mental wellness isn’t just about avoiding stress or “thinking positive.” It’s about how we support ourselves in our everyday moments—especially the messy, full, beautifully complicated ones.
Here are two simple but powerful practices I keep coming back to, both personally and in the work I do.
1️⃣ Breathe to Reset
When things feel chaotic or overwhelming, I remind myself: “I can always come back to my breath.”
A few intentional breaths can reset the nervous system, ground your energy, and create space between a trigger and your response. One of my favourite tools is the BMW breathing technique (thank you, Dr. Bal Pawa!):

• Breathe: Inhale slowly through your nose, hold for 5 seconds, then exhale through your mouth.
• Mind: Notice the thoughts running through your head—then gently guide your focus back to your breath.
• Word: Choose a calming word (peace, om, amen, calm) and repeat it with every exhale.

It’s simple, but it works—and you can do it anywhere.
2️⃣ Create a Joy Ritual
Joy isn’t just for the “big” moments. It’s something we can choose to create—daily.
For me, joy often looks like lighting a candle, stepping outside to feel the fresh air, sipping tea from my favourite mug, or listening to a song that shifts my mood. These are small, intentional rituals that remind me I’m worth the care.
By creating joy on purpose, we build resilience. We remind ourselves that even in tough times, there’s still beauty.
 
Mental wellness doesn’t have to be complicated. Start small. Breathe. Choose joy. And remember—you’re allowed to care for yourself with the same heart you give to others. 💛
What’s one thing you're doing this week to support your mental wellness?