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     Holistic living methods have been used for centuries by women in caring for others. We must now learn to utilize these methods for our own self-care and self-nurturing. Holistic therapies are numerous. It is easy to become overwhelmed with the available choices. You can read books, take courses, attend workshops and listen to the wisdom of others. It is important that you explore, research, experiment and practice holistic self-care methods for yourself.

     No one person can be an expert in all of the different holistic modalities available. Each method requires specific knowledge concentrate on creating a holistic home environment, ritual, meditation and music. I am by no means an expert. I am always researching, studying and learning new methods, techniques and practices as well as broadening my understanding of the science behind them. This is not a complete guide or manual for holistic living to nurture and nourish your mind, body and spirit. There are many functions of the mind and body and ways they need to be cared for and maintained as well as many avenues to spirit and ways to express spirit.

     It is my belief that these elements of creating your home environment, ritual, meditation and music, form the basic structure of holistic living. Our home is the foundation of our life. It is where we begin and end each day. It either supports us through silent nurturing or it drains us of energy and life.  Rituals structure our day-to-day life. They provide us with continuity and security. Meditation and music are key holistic modalities which incorporated and utilized build upon the foundation adding a solid framework. Once these basic elements have become intertwined within your day-to-day life you can then add other holistic elements which will continue to build upon your self-nurturing further enhancing and maintaining your mind, body, spirit well-being.

Sample Activities

• Home environment - Setting up a sacred space

• Ritual -  Evening ritual

• Meditation - Mini-meditations

• Music -  Sound bath

Create a Sacred Space or Alter

Choose a space, a table, mantel, a corner of a room, a shelf, your bedroom or a spare room if you have it. If you can place your sacred space by a window to allow for sunshine and fresh air this will add enormous benefits to your nurturing and nourishment.

Clear and clean the space.

Choose items that bring you peace or comfort. Depending on the size of your space you may be including furnishings or small articles such as a collection. You may include items such as pillows, wind chimes, water fountains, CD player for music or an instrument if you play one, scented candles, incense, potpourri, mirrors, paintings, posters or other artwork,, crystals, sea shells, feathers, cloth linens. Keep a journal as well as a selection of music if you include a CD player, and another other comfort items you wish.

Evening Rituals

An evening ritual can help you end the day in a peaceful calm way allowing for a good nights sleep (Biziou, 1999).  It is best not to have a caffeinated drink, rather drink herbal non-caffeinated tea such as Chamomile or Sleepy-time tea. You may also choose to skip a drink completely at night.

An evening ritual might include:

      Reading: either inspirational passages or a romance novel, nothing serious or hard to read something fun and light.

      Journal writing- An Oprah practice of a gratitude journal is a good activity to do in the evening. Here you list the things that you were grateful for during the day.

      A meditation practice from the meditation section.

      Listen to music.

      Take a bath- Light candles, play soft music, add sea salt or other favorite bath products again try different kinds. Lavender is a wonder scent to use at night as it has relaxing qualities. Relax, let go of stress, let the water drain out all of your negativity from the day. When you step out of the tub watch all of the frustration, difficulties, anger and sadness of the day disappear down the drain.

Mini Meditations

This basic meditation can be adapted to short quick mini meditations that can be easily slipped into your day without the rigid structure of sitting. Though mini sessions do not have the long-term benefits they do provide short-term immediate relief in moments of stress or crisis. Mini sessions are very helpful for women to learn, as we often don’t have time for a full 20 minutes to do a sitting mediation. Mini sessions will not replace a concentrated sitting meditation, however, they will provide temporary benefits for those in-between times when we have to skip or miss a full meditation practice, or anytime you just need to stop and catch your breath.

Mini 1

Ø      Stop and do deep abdominal breathing continue to take 10 deep breaths.

Mini 2

Ø      Take a slow deep breath

Ø      Relax your stomach.

Ø      Breathe in through your nose and exhale out through your mouth, continue to do this until you feel either a physiological shirt or emotional shift.

Mini 3

Ø      Do deep abdominal breathing

Ø      Count and inhale to a count of 4,

Ø      Hold your breath to a count of 4

Ø      Then exhale to a count of 4.

Ø      Repeat this 10 times

Mini sessions can be utilized in many situations such as:

      When you are running late for an appointment

      Stuck in traffic

      Waiting for an doctors appointment

      Need to catch your breath before dealing with kids or spouse or clean up a mess left by them

      Any time you need to shift focus from one activity to another particularly if you are finishing with a stressful activity and want to enjoy or need patience for the next activity.

Sound Bath

      Choose music that fits your needs.

·        Soothing music for a claming effect

·        Lively loud, upbeat music for a energizing effect

·        Or simple choose your favorite music.

      If possible place the speakers on the floor.

      Play the music at an acceptable level, loud but not too loud. You want to feel the vibrations but do not what to give yourself a headache.

      Lie down on the floor.

      Feel the music flow around you then into you.

      Feel the vibrations flow through all the parts of your body.

      Let the music move through you and fill all the parts of your body.

      Feel the music in your mind let your emotions flow with the vibrations of the music.

      Let the music touch your spirit, move your spirit.

      If you have chosen lively music and you feel the desire to get up and dance, go ahead.

      Do this until you have felt the vibrations in your body, mind and spirit shift.