A wellness bubble is a personal space where you can refocus and feel good. This bubble is unique to each person, and there are a multitude of paths and activities for finding the one that suits you best. In this article, you’ll discover 12 gentle, natural practices to help you find the one that’s right for you.
Creating your own bubble through mental and physical relaxation
There are all kinds of methods. Let’s take a look at some of the simpler ways of releasing tension and calming the mind. First, there’s relaxation. The aim is to use a voice to release tension in the body. To achieve this, a body scan is performed. It’s often guided, accompanied by deep breathing, and sometimes even gentle yoga. Relaxation is an accessible exercise. Just 5 minutes a day can make a difference. For this method to work, you need to apply it daily. It should be part of your routine, whether you do it in the morning or in the evening.
To start with, I recommend the Petit Bambou application, which is very educational and easy to use. This method is ideal for people who are highly mentally or stressed.
Then, in the same vein, we have sophrology. Sophrology is based more on personal development, with numerous breathing exercises. Once again, it’s all about visualization, but this time, it’s about picturing patterns in your head, in a positive way, to extract the negative. This exercise is perfect for people with anxiety, or before stressful periods such as exams or conferences.
Personally, having done sophrology, I’ve seen real progress in my anxiety and in the way I approach problems.
And finally, mindfulness meditation. This is certainly the simplest, but you must think about it regularly. This practice allows you to do everything in the present moment. For example, drinking tea while thinking about drinking tea, without thinking about the tasks ahead; Walking down the street without thinking about what you must do today. This method is powerful enough to get you out of “autopilot” mode. It’s recommended for those who don’t have much time or who simply want to slow down their daily routine a little, without overdoing it.
Explore body and energy approaches
These methods invite you to reconnect with your body in a more intuitive or energetic way. Acupuncture, for example, frees you from energy blockages via specific points on the body. This is particularly beneficial for pain, sleep, anxiety or even digestive disorders. It also democratizes the image of needles. It’s painless and very relaxing.
Then there’s Reiki. This Japanese method is unconventional. It transmits energy by laying on hands, often without contact. Thanks to this positioning, you’ll experience a sensation of warmth, energy circulation and emotional soothing. It is particularly suitable for those seeking inner harmonization or cleansing.
Finally, we have free movement. This is the most accessible, since all you must do is let yourself be guided by the music, without technique or choreography. It allows you to free yourself from emotional tensions buried in your body. It’s an excellent alternative for people who think too much or don’t want to let go.
Gently releasing emotions
Here are three creative or introspective practices for listening to what’s going on inside you. Let’s start with art therapy. Art therapy is about creating without an aesthetic goal. All you must do is draw, paint, glue or doodle. In fact, it’s the perfect tool for non-verbal expression for those who find it hard to say or explain what they’re feeling. It can be done alone or with a therapist.
We also have a creative side to writing. This technique is called journaling. This practice allows you to write down your emotions and blockages, freeing your mind and giving your perspective. This method needs to be part of a routine, since it’s good to write either every morning or every evening. Personally, I have a slight preference for writing in the evening, as you can summarize your day, your feelings and your inner emotions.
Finally, we have naturopathy. This is a global approach, taking into account diet, sleep, plants and gentle physical activity. It helps to harmonize the body, and focuses on small, everyday gestures such as relaxing herbal teas and self-massage. A gentle, balanced routine helps us realize that everything is balanced, and that we need to take a fresh look at our daily lives.
Reconnecting with nature and the senses
One’s bubble can also be outside the mind, in the environment or in sensations. One such practice is Shinrin-Yoku. This method involves walking aimlessly in nature, observing trees, paying attention to smells and listening to sounds. It has proven benefits for stress and concentration. If you don’t have the opportunity to do it directly in the forest. You can even do it in a city park – you just need to have the intention.
Sound baths are another great alternative for finding your own wellness bubble. This practice is often guided by Tibetan bowls, gongs and chimes. It has an immediate calming effect, like passive meditation. Unlike meditation, it is even accessible to people who are not accustomed to it. Personally, I have a small affinity with sound baths, which are very restful and relaxing.
And finally, the last practice is all about sensory rituals. Light a candle or incense, brew a cup of tea, take a shower with awareness. All these simple moments can be powerful and lived to the full. These sensory rituals are often accompanied by one of the first methods we explained: meditation. But this one is going to be all about a sensory ritual where we bring out these 5 senses, be it taste, hearing, smell… The well-being bubble can be a morning ritual with your tea, an evening ritual with a candle, a gesture repeated with attention.
There’s no right or wrong way to do it: it’s all about testing, listening to your body, creating personal rituals to see if they fit in with your personality. Even if you don’t have the time, some of these practices only take a few seconds and can be done on a daily basis. Finally, finding your well-being bubble means giving yourself permission to slow down, listen to yourself and explore without pressure. I encourage you to try out a new method each week to see which one worked best for you. Listen to how you feel after each experiment, and once you’ve found the right practice, create a little wellness space for yourself. It could be a reading corner, a drawing corner, a relaxation corner… The aim is to feel good before or after a long day.
