10 Steps For Self-care Sunday

Learn how to make the best of your “me time”.

In the hustle and bustle of our modern world, it is all too easy to neglect our own needs in the pursuit of success and productivity. We find ourselves running on empty, struggling to keep up with the relentless demands placed upon us.

Having a self-care Sunday provides a dedicated space within the week to prioritize yourself. It allows you to step away from the demands and stresses of daily life, granting you the opportunity to recharge both mentally and physically.

Engaging in activities that bring you joy, relaxation, and a sense of inner peace on this day can lead to reduced stress, improved mood, increased resilience, and a stronger overall sense of balance.

Why is having a self-care Sunday important?

Having a Self-Care Sunday is like giving yourself a warm, comforting hug for your soul. It's that sacred day when you hit pause on life's chaos and choose yourself. It rejuvenates your spirit, recharges your batteries, and reminds you that self-love is a beautiful gift you can give yourself.

It's a chance to pamper your body, indulge in your favorite activities, and reconnect with the person at the heart of it all – you. So, light those scented candles, dive into that book, soak in a bath, or simply do nothing at all. Self-Care Sunday is your permission slip to prioritize yourself guilt-free, and it's essential for maintaining your physical and emotional well-being.

1. Morning Meditation

Start your day with a calming meditation session to set a positive tone for the day ahead.

Choose a Comfortable Space:

Find a quiet and comfortable place where you won't be disturbed. This could be a corner of your bedroom, a cozy chair, or even a spot in your garden. Ensure the lighting and temperature are pleasant.

Breathe Mindfully:

Close your eyes and take a few deep breaths to center yourself. Then, shift your focus to your breath. Pay attention to the sensation of your breath as it enters and exits your body. You can count your breaths or simply observe them.

Positive Affirmations:

As you continue to breathe mindfully, introduce positive affirmations. These could be personal, like "I am capable and confident," or more general, like "Today is a new opportunity for growth." Repeat these affirmations to yourself.

Visualize a Positive Day:

Imagine your day going well. Visualize yourself successfully completing tasks, encountering positive interactions, and handling challenges with grace. This can help set a positive intention for the day ahead.

Set an Intention:

Conclude your meditation by setting a specific intention for the day. What do you hope to accomplish or embody? It could be patience, focus, or kindness, for example.

End Mindfully:

Slowly open your eyes and take a few deep breaths. Gradually transition from your meditative state to the beginning of your day.

2. Yoga or Stretching

Practice gentle yoga or stretching exercises to relieve tension, improve flexibility, and promote relaxation.

Start with Deep Breathing:

Begin with deep, mindful breathing to calm the mind. Inhale through your nose for a count of four, hold for a count of four, and then exhale through your mouth for a count of six. Repeat for a few cycles.

Warm-Up:

Before diving into stretches or yoga poses, perform gentle warm-up exercises. Move your joints and limbs to prepare your body.

Choose Gentle Yoga Poses or Stretches:

Opt for poses and stretches that promote relaxation, such as Child's Pose, Cat-Cow, or the Butterfly Stretch. These positions are typically easy to perform and focus on relaxation rather than strength or flexibility.

Mindful Movement:

As you transition into different poses or stretches, move slowly and with intention. Pay close attention to your body, focusing on any sensations or areas of tension

Relaxation Techniques:

Incorporate relaxation techniques such as progressive muscle relaxation. Tense and release different muscle groups, starting from your toes and working your way up to your head.

Stay in the Present Moment:

Mindfulness is key to promoting relaxation. Concentrate on your breath, the sensation of stretching, and the feeling of relaxation during each pose.

Maintain a Gentle and Steady Pace:

Avoid pushing yourself too hard or straining your body. The focus should be on comfort and relaxation, not achieving extreme flexibility or strength.

Breathing Throughout:

Continue to breathe deeply and rhythmically throughout your practice. Inhale as you prepare for a stretch or pose, and exhale as you ease into

Closing Meditation:

End your session with a brief meditation or deep relaxation exercise. You can lie down on your back, close your eyes, and focus on your breath or use a guided meditation to further relax.

Reflect and Adjust:

After your practice, take a moment to reflect on how you feel. Note any areas of tension that have eased or improved your sense of relaxation. Use this feedback to adjust your practice for future sessions.

3. Reading Nook

Set up a cozy reading nook with soft blankets, pillows, and your current book or a stack of magazines you've been wanting to catch up on.

Choose the Perfect Location:

Look for a quiet and underutilized corner or space in your home. It could be near a window, in a spare bedroom, or even in a corner of your living room.

Ensure Adequate Lighting:

Good lighting is essential for reading. Natural light from a window is ideal, but if that's not available, consider a reading lamp or a wall-mounted sconce. Make sure the lighting is adjustable to suit your needs.

Add Soft Furnishings:

Make the nook extra inviting with soft furnishings like throw pillows, blankets, and a plush rug. These not only add comfort but also enhance the aesthetic of the space.

Minimize Distractions:

Keep the area clutter-free and remove electronic devices that might distract you from reading. The focus should be on books and relaxation.

Set the Mood:

Enhance the atmosphere by adding scented candles, soft music, or calming sounds. This can help you create a tranquil and peaceful ambiance.

Make it Comfortable for You:

Your reading nook should cater to your preferences and comfort. Include items that make you feel relaxed, like a cup of tea or a small table for your beverages.

4. Nature Walk

Take a peaceful stroll in a nearby park or nature reserve to connect with the outdoors and clear your mind.

Choose Your Location:

Select a nearby natural area for your Sunday morning walk. Research local parks, trails, or nature reserves.

Check the Weather and Dress Appropriately:

Check the weather forecast for Sunday morning in advance. Dress appropriately for the expected conditions, including comfortable clothing and appropriate footwear. Consider layers for flexibility in response to changing temperatures.

Prepare Supplies:

Assemble essential supplies in a small backpack. Include items such as:
- Bottled water to stay hydrated.
- A light snack to keep your energy up.
- Sunblock to protect your skin.
- Insect repellent to ward off bugs.
- A hat to shield yourself from the sun.
- A first-aid kit for emergencies.
- Maps or navigation tools if needed.
- Binoculars or a camera for added enjoyment.

Time Your Departure:

Aim to start your nature walk early on Sunday morning to make the most of the cool, tranquil atmosphere. This also helps you avoid midday heat and potential crowds.

Practice Mindfulness and Respect Nature:

During your walk, stay present and mindful. Pay attention to the sights, sounds, and smells of nature. Avoid disturbing wildlife or picking plants, and stick to designated paths to protect the environment.

5. Pampering Bath

Run a soothing bath with your favorite bath salts or bubbles, light some candles, and enjoy a relaxing soak.

Set the Right Atmosphere

Dim the lights or use candles to create a relaxing ambiance. Play your favorite calming music or sounds to set the mood.

Run a Warm Bath

Fill your bathtub with warm water, ensuring it's at a comfortable temperature. Add bath salts or bubbles for extra relaxation.

Add Essential Oils

Drop a few drops of your preferred essential oil into the bathwater. Lavender, eucalyptus, or chamomile are popular choices for relaxation.

Prep Your Space

Place a folded towel or a cushion behind your neck for added comfort. Have a glass of water nearby to stay hydrated during your bath.

Soak and Relax

Gently step into the bath and sink into the warm water. Close your eyes, take deep breaths, and let go of any tension. Focus on the sensation of the water and the aroma of the essential oils.

Pamper Your Skin

While in the bath, use a soft loofah or washcloth to gently exfoliate your skin. This will help remove dead skin cells and leave you feeling refreshed.

Read or Listen to Music

Bring a book or a magazine to read, or listen to soothing music as you relax in the bath. This is a great time for self-indulgence.

Stay Hydrated

Sip on your glass of water to stay hydrated during your bath. It's important to replenish fluids, especially if the bath is hot.

Take Your Time

There's no rush. Enjoy the bath for as long as you like. Let your body and mind unwind completely.

Rinse and Pat Dry

When you're ready to get out, rinse off with warm water to remove any remaining bath products. Gently pat your skin dry with a soft towel.

Moisturize and Relax

Apply your favorite moisturizer or body lotion while your skin is still slightly damp. This will help lock in moisture and keep your skin soft and hydrated.

Put on Your Cozy Bathrobe

Wrap yourself in a cozy bathrobe, and if you wish, do some additional self-care like a face mask or simply relax with a cup of tea or a glass of wine.

6. Aromatherapy

Aromatherapy is a wonderful way to promote relaxation on your day off, and it's easy to incorporate into your routine. The scents and atmosphere you create can help you de-stress and make the most of your precious free time.

Start by collecting the items you'll need for aromatherapy relaxation:

Essential Oils: Choose calming scents like lavender, chamomile, or eucalyptus.
A Diffuser: If you have one, it's a great tool for dispersing the aroma throughout a room.
Candles: Scented candles in your preferred relaxation scent can work in place of a diffuser.
A Small Bowl of Water: If you don't have a diffuser, you can use a small bowl of water to create a steam effect.

Apply the Aromatherapy

If using a diffuser: Add a few drops of your chosen essential oil into the diffuser and turn it on.
If using candles: Light the scented candle. The warmth will release the aroma into the air.
If using a bowl of water: Boil some water, pour it into a bowl, and add a few drops of essential oil. Lean over the bowl and inhale the steam. Be cautious not to burn yourself.

Practice Relaxation

Find a comfortable position, whether sitting or lying down.
Close your eyes and take deep, slow breaths. Inhale through your nose and exhale through your mouth.
As you breathe, focus on the soothing aroma filling the room.
Let go of any stressful thoughts and concentrate on the sensations of relaxation.
Enhance your relaxation by playing soft, calming music or nature sounds in the background.
You can also add a gentle meditation or deep breathing exercise to deepen your relaxation experience.

7. Mindfulness or Breathing Exercises

Engage in mindfulness or deep breathing exercises to reduce stress and increase your awareness of the present moment.

Sit Comfortably

Sit in a comfortable position with your back straight. You can sit on a chair with your feet flat on the ground or cross-legged on the floor. If you prefer, you can lie down on your back.

Focus on Your Breath

Close your eyes or maintain a soft gaze on a fixed point. Begin by taking a few normal breaths to settle into the practice.
Shift your attention to your breath. Inhale through your nose slowly, counting to four. Exhale through your mouth or nose, also count to four.

Be Mindful of Your Breath

As you continue breathing, be fully present with each breath. Notice the sensation of the air entering your nostrils, filling your lungs, and then leaving your body as you exhale.
If your mind wanders, gently guide your focus back to your breath. It's normal for thoughts to arise; the key is to acknowledge them without judgment and return to your breath.

Deepen the Practice

After a few minutes of mindful breathing, you can deepen the practice. Inhale for a count of four, hold your breath for a count of four and then exhale for a count of six. This pattern can help you relax further.

Gradual Expansion

Over time, you can gradually increase the duration of your practice. Start with a few minutes and work your way up to 10-20 minutes or more, depending on your schedule and comfort level.
As you become more comfortable with the practice, you can incorporate mindfulness into other aspects of your day, such as being fully present during daily activities, like eating, walking, or even working.

8. Journaling

Spend some time journaling your thoughts, dreams, and reflections from the week, or use it as an opportunity to set goals for the upcoming week.

Clarity and Awareness:

Journaling your thoughts and reflections helps bring clarity to your mind. It's a moment to pause, tune in, and understand your emotions and experiences. As you look back on the week, you can become more aware of your strengths, challenges, and aspirations.

Stress Reduction:

Putting your thoughts on paper can be therapeutic. It provides an outlet for your feelings, reducing stress and anxiety. It's like unburdening your mind and finding relief in the process.

Goal Setting:

Reflecting on your week allows you to identify areas in your life where you'd like to see improvement or change. These reflections can naturally evolve into well-defined goals for the week ahead.

6 Steps to Goal Setting Through Journaling:

Step 1: Choose Your Journal: Find a notebook or journal that you enjoy writing in. It doesn't need to be fancy; what matters is that you're comfortable with it.

Step 2: Set a Routine: Dedicate a specific time each week to journal. Whether it's Sunday evening or Monday morning, consistency is key.

Step 3: Reflect on the Past Week: Write down your thoughts, experiences, and emotions from the week that just passed. What went well, what challenged you, and what made you proud?

Step 4: Identify Your Goals: Based on your reflections, identify specific goals for the upcoming week. Ensure these goals are realistic and attainable.

Step 5: Break Goals into Steps: For each goal, break it down into actionable steps. This makes your objectives more manageable and achievable.

Step 6: Track Progress: Use your journal to track your progress throughout the week. Celebrate your successes, learn from your setbacks, and adjust your goals as needed.

Accountability:

Writing your goals down in your journal creates a sense of accountability. You're making a commitment to yourself, and seeing those goals on paper can be a strong motivator to work towards them.

9. Homemade Brunch

Treat yourself to a leisurely homemade brunch with your favorite comfort foods and a warm cup of coffee or tea.

Slow Down and Savor the Moment:

Sunday mornings are the perfect time to slow down and truly savor each moment. Skip the rush and bustle of the workweek and embrace a leisurely brunch. The act of cooking and enjoying your meal becomes an act of self-love.

Choose Your Comfort Foods:

What are your ultimate comfort foods? Is it fluffy pancakes, crispy bacon, cheesy omelets, or buttery croissants? The beauty of a homemade brunch is that you get to choose the dishes that bring you the most joy.

Get Creative:

While sticking to your favorite comfort foods is great, why not get a bit creative? Try a new recipe or add a twist to your go-to brunch classics. It's a wonderful way to experiment and have fun in the kitchen.

Pair with Your Favorite Beverage:

Don't forget to accompany your brunch with your favorite beverages. Whether it's a steaming cup of coffee, a freshly squeezed juice, or a bubbly mimosa, the right drink can elevate your brunch experience.

Practice Mindful Eating:

As you sit down to enjoy your homemade brunch, practice mindful eating. Savor each bite, pay attention to the flavors, and relish the texture of your meal. This is your time to be present and fully enjoy your food.

Embrace the Unplugged Hour:

While sipping on your coffee and savoring your last bite, consider having an "unplugged hour." Put your phone away, disconnect from the digital world, and let your thoughts wander, or simply enjoy the peace and quiet.

So, what's on the menu for your self-care brunch this Sunday? Share your ideas and favorite comfort foods in the comments below.

10. Movie Marathon

Curate a list of your favorite movies or TV shows and have a cozy movie marathon in your comfiest loungewear.

There's something truly magical about getting lost in a series of films, and it's the ideal way to make your Sunday special. Here's why you should consider it and how to make the most of your cinematic escape:

Why a Cozy Movie Marathon?

Relaxation and Escape: Let's face it, life can be hectic, and we all deserve a break. A movie marathon is like a mini-vacation for your mind. It's a chance to forget about your to-do list, deadlines, and responsibilities.
Connection: Whether you're spending time alone or with loved ones, a movie marathon provides a unique opportunity to connect. You can bond over shared favorites or discover new films together.
Comfort and Coziness: Imagine snuggling up on the couch with a warm blanket, a cup of your favorite tea, or a bowl of popcorn. A cozy ambiance is an essential part of self-care, and movies fit the bill perfectly.
Nostalgia and Joy: Certain movies hold a special place in our hearts. Revisiting an old favorite can evoke nostalgia and bring a sense of joy and comfort.

How to Have the Perfect Cozy Movie Marathon:

Choose Your Theme: Select a movie marathon theme that suits your mood. It could be classics, feel-good comedies, action-packed adventures, or even a film series you've been wanting to binge.
Prepare Your Space: Make your viewing area as cozy as possible. Arrange comfy cushions and blankets for optimal relaxation. Dim the lights, but keep them soft enough for a cozy atmosphere.
Snacks and Refreshments: Popcorn is a must, but feel free to add your favorite snacks. Don't forget a warm drink – it could be herbal tea, hot cocoa, or a glass of wine if you prefer.
Set the Mood: Select your movies and create a playlist or queue to avoid interruptions. Consider making a list in advance so you're not scrambling to choose your next movie.
Fully Immerse: Put away your phone or any distractions. This is your time to fully immerse yourself in the world of film.

Final Thoughts

I hope you found this post helpful. Let me know your thoughts in the comments below.

Let's make self-care a daily habit, not just a one-time thing. It's important for us to be compassionate with ourselves, accepting our true selves and embracing our flaws. By doing this, we unleash our true potential and share our happiness, love, and strength with everyone we meet.

May your self-care journey continue to enrich your life and empower you to live in alignment with your most vibrant, authentic self.

Take care,

-Emilia ♡