10 Free Ways to Nourish Your Mind, Body, and Soul This November

Practice Daily Gratitude 

One of the best ways to nourish your mind, body, and soul is by expressing gratitude. You can do this by writing down 3 things you're grateful for each morning, finding small things in your daily routine that you can be grateful for or by expressing gratitude to others. Gratitude shifts focus from what you lack to what you have, fostering a more positive outlook on life. Research shows that people who express gratitude daily have better mental and physical health than those who don't. If you struggle trying to find things to be grateful for, check out this post 100 Things to Be Grateful For. 

Get Natural Sunlight 

It can be difficult to find sunshine on the gloomier days of November, but on the days where the sun is out make sure to get at least 10-15 minutes of sun exposure directly on your skin. This helps regulate our vitamin D levels, which are essential to our mental health as low levels can lead to sadness, anxiety and overwhelm. Specifically getting sunlight first thing in the morning is extremely beneficial for our circadian rhythm, which is our body's internal clock for sleep and wake cycles. 

Limit Screen Time After Dark 

Exposure to the blue light that our phones and TVs produce can interfere with the body's natural production of melatonin, which is the hormone that promotes sleep. Evening screen time also causes eye strain and keeps the mind overstimulated, leading to headaches and increased feelings of anxiety. Try to establish a screen-free evening routine to protect your sleep quality and allow your mind and body to rest. Instead, try to focus on a hobby you enjoy like reading, coloring or journaling. 

Implement a Daily Stretching Routine 

As the months get colder, our bodies tend to get stiffer and our activity levels decrease, leading to muscle and joint tension. Stretching your body is essential for maintaining a healthy physical and mental state. Even if it's just 10-15 minutes a day, that's better than being sedentary all day long. It helps reduce muscle tension, prevents injuries and improves circulation. By incorporating a few mindful stretches every day, you not only care for your physical body but also create a moment of grounding and mindfulness, supporting emotional well-being through the darker days.

Find a Creative Outlet

Getting creative is a fantastic way to nourish your mind. This November, pick up a hobby that interests you and immerse yourself in it. Whether it's writing, scrapbooking or knitting, hobbies can provide an escape from everyday stress and stimulate your imagination. You can find a variety of hobby kits on Etsy, including a punch-needling kit, a water-coloring kit and a macrame kit. 

Use Guided Meditations

Meditation is a powerful tool for nourishing the mind and body during the winter season. The quiet, introspective nature of winter makes it a perfect time to integrate meditation into our daily routines. Meditation helps to reduce stress, calm the mind, and increase resilience to seasonal challenges, like dealing with seasonal affective disorder (SAD). It also encourages us to turn inward, fostering self-awareness and inner peace during a time that can feel rushed or overwhelming. You can find countless guided meditations on YouTube or you can download my personal favorite meditation app, Insight Timer. 

Practice Deep Breathing

Deep breathing exercises can help calm your mind and relax your body. Take a few moments each day to practice deep, diaphragmatic breathing, which is a relaxation technique that requires you to inhale slowly through your nose, allowing your abdomen to rise, then exhale slowly through your mouth. This simple technique can reduce stress, lower blood pressure, and improve overall mental clarity. 

Sip on Warm Herbal Teas 

The warmth of tea helps to counter the chilly weather, soothing the body and promoting relaxation, which is especially beneficial during colder months when we tend to feel tense or fatigued. One of my favorites, Chamomile tea, is known for its calming properties, can ease stress and improve sleep quality, making it a perfect evening ritual to unwind. Ginger tea, on the other hand, provides a natural warmth that enhances circulation and boosts immunity, helping to ward off seasonal colds and soothe digestion. 

Make Your Living Space Cozy 

Transform your environment into a sanctuary that supports relaxation, warmth and wellness. A comfortable, inviting space can uplift your mood, combat seasonal stress, and provide a comforting retreat from the harsher elements outside. Simple touches like soft blankets, warm lighting, and calming scents help create an atmosphere of calm. I love using incense like patchouli for when I'm meditating or Jasmine for getting creative. Cozy spaces encourage us to slow down and practice mindfulness, whether through reading, meditating, or simply resting.

Repeat Positive Affirmations Daily

Affirmations help shift our mindset toward positivity and resilience, which can be incredibly grounding during a season that often brings lower energy levels. By intentionally repeating affirmations, we rewire the brain to focus on uplifting thoughts, fostering a sense of hope and self-compassion that supports emotional well-being. Positive affirmations can also reduce stress and encourage self-love, which is particularly beneficial when winter months make it easy to feel less motivated or isolated. Starting each day with affirmations like “I am strong,” “I am worthy,” or “I love myself” creates a foundation of inner strength and positivity.