Between work, friends, family, and numerous other adult things—like, oh, a side hustle, self care, and sleep, to name a few—it’s very easy for the mind, body, and spirit to get, or at least feel, off-balance. To be honest, it’s a near inevitable aspect of being a human. And the key to getting back into alignment? Having key tools available to help you out whenever you need them. Or better yet, resolving to incorporate these strategies into daily rituals.

Below, Kelsey Patel, a Los Angeles-based reiki master, meditation teacher, and Well+Good Council member, shares her go-to tips and tools for balancing the mind, body, and spirit like a total pro.

Read on for a reiki master’s tips to balance the mind, body, and soul.

1. Meditate in a way that works for you

It’s no secret that a meditation sesh can help center you, regardless of what’s going on. But if the idea of sitting still isn’t your thing, Patel recommends just tossing a small ball between both hands as you take some deep, cleansing breaths. This allows you to focus your attention on something other than overwhelming thoughts, feelings of anxiety, or anything else you may be navigating.

2. Do a breath-work ritual

Breath work is another powerful practice to restore alignment, Patel says. One easy practice she recommends starts with you placing your right hand underneath your left armpit, leaving your thumb sticking out, and doing the same with the opposite hand. Then close your eyes and just breathe for about three minutes. Focus on deep inhales through the nose and open-mouth exhales.

“This really helps to harmonize the body,” Patel says. “By containing the energy and crossing the arms in front of the body, you’re really focused on your breathing, and you’re allowing the body to synchronize.”

3. Journal your thoughts

Journaling is another practice that caters to mental health. But practicing it requires more than simply jotting down what you did today. Rather, it’s about diving deeper and channeling the thoughts and feelings you’re experiencing onto the page. “It’s almost like a cathartic, energetic release so that those thoughts no longer get to take up space in the mind,” Patel says.

Some journal prompts Patel recommends using to get you started include: How am I feeling today? What am I worried about? What is my mind focused on right now? Once you’ve poured out everything, she suggests ideating solutions to issues that are weighing on you. This method for putting things in perspective in the form of a to-do list of sorts can help to stop your mind from running wild.

4. Crack open a spiritual-leaning read

Although enjoying a spiritual getaway on a sandy beach may well be a dreamy way to connect with a higher force, there’s no need to hop on a plane to realign with your spiritual self. A high-vibe book can also do the trick. Patel recommends The Four Agreements by Don Miguel Ruiz and The Untethered Soul by Michael A. Singer. Bonus points if you make it an experience by surrounding yourself with crystals and pulling tarot cards for guidance.

5. Visit a sacred space

There is something downright magical about the palpable energy in sacred spaces, like churches or temples. It’s exactly what makes the locales great places for prayer and reflection. “I love sitting in places where there is a sense of reverence,” Patel says. “That really helps me tap into my spiritual resource.”

6. Get moving

To keep your body feeling its best, Patel says movement is the best medicine. It doesn’t matter how you move—whether it’s going for a run, doing yoga, or just having a morning dance party in your bedroom—as long as it feels good to you.

7. Seek some support

Just as they say it takes a village to raise a child, sometimes it can take a village to keep our mind, body, and spirit balanced—and that’s okay. Patel recommends seeking support whenever you feel like there is some disconnection and you’re having a difficult time getting back into your body. Many healing modalities are available—therapy, acupuncture, reiki, cupping, the list goes on. So, find an option that works for you.

8. Give yourself space

When it feels like a lot is happening in your life and you’re getting overwhelmed, sometimes the best solution is to do nothing. But “nothing” doesn’t mean chilling at home in your pajamas all day and maybe doing a load of laundry. Rather, it’s about being alone and allowing yourself empty space to just be.

“Giving yourself space to explore yourself is a very underrated, powerful experience,” Patel says. “Spaciousness is where the deepest part of you can speak and be felt and heard.”

9. Practice EFT tapping

If you’re looking for a technique to help you balance all the things—and fast—Patel suggests giving EFT (emotional freedom technique, also known as tapping) a try. The simple exercise involves tapping on acupressure points to calm down your nervous system and release any negative energy. She recommends tapping for three to five minutes on whatever is coming up for you at that moment. But if you’re in a pinch, even a quick 30-second sesh can create a big shift.

10. Know that you’re right on time

Whenever you’re feeling off, remember that you’re exactly where you’re meant to be in your journey. It’s okay to feel whatever it is you’re feeling. “Try to give yourself some love, acceptance, and compassion,” Patel says.

This post was originally published on April 22, 2019; updated on July 31, 2020.