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In this episode, I share the foundational spiritual practices that help us grow, calm the mind, and connect with divine guidance. You’ll hear personal stories, practical tips, and reminders to follow your intuition in choosing the right practice for each moment.
Let’s go back to the basics.
The basics are the foundation of everything in your spiritual life.
I often notice that when people go down a spiritual path, they sometimes forget the importance of these foundational spiritual practices—the very ones that allow them to grow to the next level.
Maybe you’ve practiced these things before, or maybe you haven’t.
But I’m here to tell you, they are crucial if you want to grow, deepen, and truly enrich your life and your spiritual practices.
Spiritual self care begins with honoring these foundational tools.
Always go back to the basics.
In this episode, I’m going to share some powerful foundational and spiritual practices that I encourage you to commit to consistently.
These are essential parts of any spiritual self care routine.
When you do them with trust and surrender, without skipping, you will see profound results.
If you get bored, you can always mix up these foundational practices—it’s a chance to tap into your creativity.
Let’s start with the first and most powerful practice: meditation.
Without a doubt, meditation is the key to getting wherever you want to go.
It helps regulate your nervous system and quiet the noise within.
That doesn’t mean you’re supposed to clear your mind completely.
The mind is busy—it loves making to-do lists and jumping from thought to thought.
Meditation invites the mind to soften and come into the heart.
Even if you have to do this five million times during a 10-minute practice, that’s okay.
We’re not aiming for perfection. We’re creating space to pause, go within, and find peace.
Meditation for soul healing is also your chance to listen for the answers to your prayers or intentions.
The universe is always offering guidance, and meditation opens the door to receiving it.
This is why meditation is a pillar of spiritual self care – it supports your connection with the divine.
For those just starting on their journey, meditation for soul healing is an essential part of spirituality for beginners. It lays the groundwork for a deeper connection with your spiritual self and the universe.
So, how do you meditate?
You can sit, stand, lie down, or even walk—there are so many different forms to explore.
My favorite way to meditate is simple: I close my eyes, either lying down or seated, and repeat a mantra over and over.
When my mind starts to wander, I gently bring it back to the mantra.
Sometimes I slip deeply into a meditative state and begin receiving messages, and when the mind starts chattering again, I just return to the mantra.
The mantra is powerful—it’s an intention that helps rewire the brain.
It shapes the mind to align with whatever you’re focusing on.
For example, you might repeat, I am at peace.
I am at peace.
I am at peace.
With that, you’re actively inviting peace into your being.
The mantra doesn’t need to be in your native language.
It can be in a foreign language or even in light language—as long as you understand the essence of what you’re saying, it carries the energy and intention you’re calling in.
That intentionality is the heart of spiritual self care.
In fact, when you combine mantra with meditation for spiritual growth, the results are even more powerful.
You’re not only calming the mind, but also programming it to align with higher spiritual frequencies.
For me, I often use three-word mantras.
The words don’t need to form a sentence—they can just be three simple words, or even a single word repeated over and over.
This is a form of chanting, and I’ll talk more about chanting as a practice in just a moment.
Your mantra could be as simple as love, love, love, or love, rhythm, peace.
Actually, love, rhythm, peace feel really good, just saying it—try it out!
You can use a mantra during the day as well.
I love chanting, especially when I catch myself in a rut or notice my mind isn’t in the right place.
That’s usually when I pause and ask, What am I not doing that I usually do?
And often, the answer is—I’m not singing.
I’m not chanting.
I’ve stepped away from that practice for some reason.
What I’ve found is that when I play music and sing it out loud, I can’t stay in a negative space.
My mind simply can’t go there, because my whole being is engaged with the frequency of the music, the words, and everything I’m pouring into the chant itself.
I find this practice incredibly powerful—and when I say that, I really encourage you to try it.
It’s hard for your mind to stay negative when you’re speaking or singing something positive.
Your brain just can’t easily focus on the negative in that moment.
This brings us to practice number two: chanting mantras. Find some music, a playlist, or anything that invites you to sing along.
And no, it doesn’t have to be spiritual music.
It could be any song that speaks to you, that you love to sing.
It doesn’t matter what you think about your voice.
Singing or chanting out loud has a potent healing effect, because you’re not just speaking the words—you’re feeling the vibration.
Spiritual self care often lives in those moments when we choose joy and presence.
Even if you’re hearing-impaired, the frequency still moves through you.
And if you’re unable to sing out loud, you can always do it internally.
There’s something truly powerful about letting that vibrational tone move through your body.
One of my teachers once told me, the quickest way to God is through chanting.
I wholeheartedly believe that.
And if the word “God” doesn’t resonate with you, you can swap it for whatever feels right—universe, creation, source, whatever name you give that frequency.
There’s something really powerful—and even a little hypnotic—about chanting.
Recently, I was listening to some chanting music and singing along while making bracelets, and my husband said, This is so repetitive.
I just smiled and said, I know—and I love it.
That’s the thing about chants: they’re repetitive.
They loop over and over, and that’s part of their magic.
You just need to find a chant or mantra that works for you.
Lately, I’ve been singing a new mantra: I am blessed. I live in abundance.
It’s so powerful for me because I can feel it.
It’s impossible to stay in a negative space when I’m saying that to myself—my whole body, down to the cells, starts recognizing the blessings and abundance all around me.
It’s beautiful. I absolutely love it.
Hey friend, did you know we’ve started a new live Crystal Show?
It’s called Crystal and Light Codes with Amy, and it happens every Thursday.
You can check out my website for more details and explore beautiful crystals that have been activated and attuned in a very special way through the Akashic Records, ready to support and work with you.
All of the crystals are high-vibrational, and with each new type of crystal you purchase, you’ll receive a light language activation as my gift to you.
Be sure to check out the link in the show notes or description for more details.
The show happens every Thursday—unless I’m traveling.
When that happens, we’ll shift the schedule, but I’ll always keep you updated.
Practice number three is journaling.
I can’t tell you how many students say to me, I don’t like journaling, it’s too hard, or I don’t want someone to read my journal.
Please—I’m begging you—find a journaling practice that works for you.
Whether it’s written, digital, or even spoken out loud, just journal.
And here’s the big reminder: do not spiritually bypass.
Let me say that again—do not spiritually bypass.
When you journal, give yourself permission to let it all out.
Be negative, be positive, be neutral—just be honest.
Let the negativity come out of your body so it’s not stored up.
Allow the emotions to move through you.
Because when you release those emotions, you make space for new blessings to come in.
You make space for recognizing the abundance already available to you.
You create space for even more of that abundance to flow in.
This kind of release is a deep form of spiritual self care – a cleansing of your emotional body.
When you hold onto emotions, trying to stay spiritually correct, what’s happening is you’re signaling to your nervous system to stay stuck in fight or flight.
But with an uncensored journaling practice, where you give yourself permission to let everything flow—the good, the bad, and everything in between—you allow yourself to acknowledge what’s been keeping you in that stressed, reactive state.
And in doing so, you get to release it.
You free yourself from it.
Journaling becomes a liberation practice, a freedom practice.
This is why journaling is one of the core spiritual practices you should integrate into your daily life.
So, journal—journal, journal, journal, journal.
The fourth foundational practice is any form of moving meditation.
This could be walking, dancing, ecstatic dance, or simply moving your body however it feels called to move in the moment.
It might also look like a set of movements—maybe tai chi, yoga, or even Pilates.
And here’s the important part: it doesn’t have to be labeled as a “spiritual practice” for it to be a moving meditation.
What matters is that you’re present in your body and allowing movement to guide you.
Moving meditation is one of the more flexible spiritual practices because it adapts to your energy and intuition in the moment.
What you’re doing is allowing your body to move.
Light language can also become a form of moving meditation when you’re using it to guide your movement and channeling it through your body.
This kind of movement tells your body and nervous system: you are safe.
Another beautiful aspect of moving meditation is that you’re attuning to the frequency of spirit—the frequency of creation, the frequency of the universe.
You’re aligning and alchemizing your way into a powerful vortex of energy: your energy, God’s energy, in relationship with the entire universe.
And in that space, you’re opening yourself up to receive.
You’re also deeply present in the moment.
Even if it feels like you’re “in your head,” there’s something very powerful happening.
And remember—it can be any form of movement.
So go try it.
Find something that speaks to you.
For me, when I first started on this spiritual path, the first intuitive hit I got, at a time when I was deeply depressed and struggling, was that I needed to start hot yoga.
It wasn’t just a suggestion; it was a must.
It truly felt like God was guiding me toward that moment.
And the day I did it, oh my God—I felt amazing.
I could literally feel my serotonin and dopamine levels rise because I had accomplished something meaningful, and I felt God’s presence with me that day.
Whenever I engage in spiritual movement practices, I often experience this same sense of connection.
Recently, I had surgery and have been recovering, so I wasn’t able to do the walking meditations and movement that I love.
Let me tell you, my mind has felt like a mess without it.
I’m so excited to bring this practice back into my routine.
My body craves those steps and the moving meditation, and now that I’m able to get back to it, it feels like my whole being is saying, “Yes! Let’s go, let’s go hug a tree, let’s feel the Earth beneath our feet!”
I’ll add this as well: I’ll also be walking indoors, because sometimes it’s just way too hot outside to take the hour-and-a-half walk—or even a 30-minute walk—in the middle of the day.
Sometimes I run out of time, so I just walk into my house.
I used to do this even when I lived in an 800-square-foot home.
So please, don’t use the excuse that you can’t get outside because it’s cold, wet, rainy, too hot, or whatever the reason may be—you can literally walk back and forth in your home.
It’s such a powerful way to get into your body, to lubricate your joints, to release, and to simply be.
And of course, it’s a great way to get exercise—because let’s be honest, exercise is key!
Moving meditation truly combines movement, presence, and well-being.
The fifth and final foundational practice—you’re probably going to laugh when I say this, but it’s so important.
The guardians are nudging me, saying, “Make sure you say this, Amy.”
I’m laughing because you might be thinking, Really? Foundational?
But yes—sleep.
Sleep is truly a foundational practice.
Among all spiritual practices, sleep is often underestimated, but it is a vital space for rest and divine communication.
Prioritizing it, making it a real priority, and making sure you’re getting enough of it is key.
If you haven’t been getting enough sleep, create space to catch up—whether it’s later that day, the next day, or soon after.
Set yourself up for success by making sure you’re giving your body and mind the rest they need.
Sleep is our way of repairing.
It’s also how the spirit connects with us—through the realms of dreams and the subconscious.
Different people receive different insights and messages in their dreams, so sleep isn’t just a physical necessity; it’s a spiritual practice.
It’s a practice of repair and restoration.
So, how much sleep are you getting?
And are you honoring the amount your body requires, not just what you think you need, but what your body truly needs?
For me, my body needs 9 to 10 hours of sleep a night.
When I only get seven hours, and that happens for too many days in a row, my body gets angry and inflamed.
But when I give myself permission to catch up, whether it’s because we were traveling or I stayed up too late, my body naturally rebounds and makes sure I get those 9 to 10 hours.
Sleep hygiene is crucial.
A good nighttime routine helps set you up for success.
That means turning down your screens, reducing blue light exposure, avoiding too much TV or scrolling before bed, and giving yourself permission to engage in other activities that help you wind down and fall asleep more easily.
I know for me, if I grab a certain book, I’ll be asleep within five minutes of trying to read it.
Sometimes it’s just that my brain and eyes are too tired to keep up.
So, I encourage you to find what your “sleeping pill” is—metaphorically speaking, something that reliably helps you drift off to sleep.
Spiritual practices like meditation and journaling can also help you wind down before bed.
For example, I think of the series Cosmos with the scientist (I can’t recall his name right now!).
My husband jokes that if we turn that on, he’ll be asleep within five minutes.
And honestly, I’m the same way.
I’m super interested in the topic, but for some reason, the moment it’s on, I’m out.
It’s like my body recognizes the information and says, “Perfect! Let’s integrate this while we sleep.”
It’s really quite funny.
So anyway, here are some foundational practices.
These aren’t all of them, of course, but they’re some of the most important ones.
And I’ll share just one more: following the practices you’re being guided to do in the moment.
That might be working in the Akashic Records, playing with crystals, studying tarot, or talking to your guides.
There are so many beautiful practices, including spiritual practices, out there, and I think it’s absolutely amazing.
It’s so cool how many tools and spiritual practices we have available!
But it’s also important to have foundational practices that stay with you in your daily life—practices that help calm your mind, soothe your nervous system, and keep you in flow with the universe.
With love and blessings,
Amy Robeson
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Hey, Amy Robeson here. Thank you for joining me on this podcast where we talk about spirituality, the awakening process, mental health, and so much more. Join me weekly to get your weekly dose of spirituality and medicine. I look forward to seeing you on the inside. Hello. Welcome to today’s episode. I’m so excited you are here. Let’s go back to the basics. Basics. The basics are the foundation of everything in your spiritual life. I often think that sometimes when people go down a spiritual path, they forget I’m going to get you to understand about the importance of the foundational practices that allow them to grow to the next level. And maybe you have practiced these things, maybe you have not. But I am telling you, it’s crucial If you want to grow, if you want to deepen, you want to enrich, enrich, enrich your life, you want to enrich your practices, Always go back to the basics. I’m going to share with you some very powerful foundational practices that I want to encourage you to do on a consistent basis without a break. When you do them on a consistent basis and you trust and you surrender, you will see major results.
If you get bored, you can always mix up these foundational practices so you’re not bored. I think that sometimes boredom is just an invitation to tap into your creativity. Let’s first talk about the first and the most powerful practice and that is meditation. Without a doubt, meditation is going to be the thing that gets you to anywhere you want to go. It assists you in regulating your nervous system. It assists you in with going within and clearing out the noise. That does not mean you are meant to clear the mind. The mind is busy. The mind likes to make to-do lists. The mind likes to think about things. The mind is busy, busy, busy, busy, busy to centered calm. You’re inviting the mind to come into the heart. Even if you have to invite the mind to come in the heart 5 million times during a 10-minute meditation practice, that is okay. We are not striving for perfection. What we are striving for is an ability to take a moment to pause, to go within, to find peace. Also, meditation is the opportunity to listen to the answers to your prayers or your intentions. The universe constantly has information to share with you, and it can be done through meditation.
So how do you meditate? You can sit, you can stand, you can lie down, you can walk. There’s so many different forms of meditation that you can do. My favorite form of meditation is to close my eyes and might be laying down or it might be seated and to repeat a mantra over and over and over and over again. So if my mind starts to wander, I go right back to that mantra. Maybe I feel myself slipping deeply into a meditative state. And while I’m in that meditative state, I might be receiving messages, and then all of a sudden, my mind is like, starting to talk. I just go right back to the mantra. The mantra is powerful. It is an intention that’s rewiring the brain. It is rewiring the brain to do exactly what it is that you are stating in the mantra. So you might go, I am at peace. I am at peace. I am at peace. So you’re inviting in peace. The mantra does not also have to be in your native tongue. It can be in a foreign language. It can also be in light language, as long as you know what the essence of what it is that you are saying, as long as it is that you know the essence of what it is that you are saying.
For me, I’ll also do three-word mantras. And so the words don’t have to go in a sentence. They can just be three words or It can be also just one word that you repeat to yourself. This is a form of chanting, and I’ll talk more about chanting as a practice in just a moment. The mantra could be just love, love, love, love. Or maybe it is love, rhythm, peace, love, rhythm, peace. That actually feels really good as I’m saying it. Try it, try it out. And then the mantra you can do during the day as well. So I love chanting. Chanting any time I get myself in a rut or I notice that my mind’s not in the right place, I’ll sit and pause and I’ll be like, what am I not doing that I normally do? And it is I’m not singing. I’m not chanting. I’m taking a break from that practice for whatever reason. And what I have noticed is when I play music and I sing it out loud, I cannot be in a negative space with it. My brain cannot go to a negative space because my entire being is preoccupied with the frequency of the music, the words, and everything that I’m encapsulating within the chant itself.
And I find it really, really powerful. And when I say that, just try it. It’s hard for you to go negative when you are speaking something positive. It’s hard for your brain to even focus on something like that. Find music. This is practice number two, which is chanting mantras. Find some music, find a playlist, Find something that allows you to sing it. And does it have to be a spiritual music? Not necessarily. You could have a song that really speaks to you, that you just sing. It doesn’t matter what you think about your voice. Doing it out loud has a potent way of healing you because you’re hearing, possibly you might be hearing impaired, but there’s a frequency still that comes out. And then you can also do it internally if you are not capable of singing it out loud or chanting out loud. There’s something really powerful when there’s a vibrational tone that comes out of your body. And there’s something super magical. One of my teachers a long time ago said, the quickest way to God is through chanting. And I wholeheartedly believe that. And you can change God to universe creation, whatever title you give that frequency.
But there’s something really, really powerful, and it becomes super hypnotic as well. I was listening to some chanting music and singing it as I was making bracelets recently, and my husband’s like, this is so repetitive. I’m like, I know, and I love it. So that’s the thing about chants. It is repetitive. It repeats itself over and over and over. And so you got to find a chant, find a mantra that works for you. There’s a new mantra that I’ve been singing is, I am blessed. I live in abundance. It is so powerful to me because I can feel it, and it’s impossible for me to be in a negative space when I’m saying that literally to myself because my cells are recognizing all of the blessings all around me, all of the abundance all around me, and it is beautiful. It is absolutely beautiful, and I love it. Hey, friend, did you know that we started a new live Crystal Show? It’s called Crystal and Light Codes with Amy, and it’s every Thursday. You can check out my website for more information, and you can get beautiful crystals that have been activated and attuned in a very special way all through the Akashic records that are reading and ready to work with you.
They’re all high vibrational crystals. And each time you buy a new type of crystal, you will get a light language activation that’s included with your purchase as my gift to you. Check out the link in the show notes and show description. The show is every Thursday, unless I’m traveling. Sometimes I have to travel, and then we’ll switch the show. All right, my friends, let’s jump back into the episode. So practice number three. Practice number three is journaling. And I have so many students that will be like, I don’t like journaling. It’s too hard. Or I don’t want someone to read my journal. Please, I’m begging you, please get a journaling practice in whatever format you want to journal, be it written, be it digital, be it spoken out loud. Journal, journal, journal, and do not spiritually bypass. Let me say that again. Do not spiritually bypass. When you’re journaling, allow yourself to just journal. Allow yourself to be negative. Allow yourself to be positive. Allow yourself to be neutral. Allow the negativity to come out of your body so it’s not being stored up. Allow the emotions to come out. When you allow the emotions to come out, you make space for new blessings.
You make space space for the recognition of the abundance that you have available to you. You make space for more of that abundance. When you’re holding down all those emotions and you’re trying to be catalytically correct, what’s happening is you’re telling your nervous system to stay in fight or flight. And so when you have journaling practice that’s uncensored and you’re allowed to just give yourself permission to let it flow and let it go, you give yourself permission to acknowledge what has had you in fight or flight or freeze, and you get to release it. You get to free yourself from it. It is a liberation practice. It’s a freedom practice. So journal, journal, journal, journal, journal, journal. The fourth practice that’s a foundational practice is any form of a moving meditation. That could be walking, that could be dancing, that could be a static dance, that could be moving your body in whatever way you feel like in a particular moment, which would be considered a static dancing. But maybe it’s like a set of movements, or maybe it’s Tai chi, maybe it’s yoga, maybe it’s pilates. It doesn’t have to be labeled as a spiritual practice for it to be a moving meditation.
What you’re doing is you’re allowing your body to move. Light language can also be a moving meditation if you’re using light language to move your body and you’re channeling light language as well. The movement allows you to, one, let your body and your nervous system know that you are safe. The other thing about the moving meditation is that you are attuning to the frequency of spirit, to the frequency of the frequency of creation, the frequency of the universe. You’re attuning and you’re alchemizing your way into a powerful vortex of energy that is your energy, that is your God’s energy, and it’s in relationship with the whole universe, and you’re opening yourself up to receive. You’re also very present in the moment. Even if you think you’re in your head, there’s There’s something very powerful with this, and it could be any form of movement. So go try it. Find something. I know for me, when I started on this spiritual path, the first intuitive thing that I got when I was super depressed and I didn’t want to be here was I needed to start hot yoga. I needed to do it. It was a must.
It was absolutely like God was directing me towards that. And the day I did it, oh, Oh my God. I felt amazing. I could feel my serotonin levels, my dopamine levels rising because I felt like I did something and I felt God was with me that day. And oftentimes when I’m doing different spiritual moving practices, I feel this way as well. I recently had to have surgery and I’ve recovered, and so I wasn’t able to do the amount of moving walking meditations that I like to do. And let me tell you, my mind has been a mess because of it. And I’m really excited to have this practice back into place because I couldn’t get as many steps in that my body likes to get in and likes to have that moving meditation because I was recovering. And so now that I’m able to go and do it, my body is like, yes, let’s go Let’s go hug a tree. Let’s go feel the Earth beneath our feet. I’m going to say this, too. I will also be walking in my house because sometimes it’s way too darn hot outside to go take an hour and a half walk that I want to take or 30 minutes walk in the middle of the day.
And so sometimes I might run out of time. And so I just walk in my house. I used to walk in my house that was 800 square feet. And so please don’t use the excuse that That you can’t get outside because it’s cold or it’s wet or it’s rainy or it’s too hot or whatever. You can literally walk back and forth in your house. And it is a powerful way to get in your body. It’s a powerful way to lubricate your joints. It’s a powerful way to be and to release and to get exercise. Exercise is key, right? Exercise, exercise. So moving, meditation. The fourth and final foundational practice is going to be, you guys are going to laugh at me when I say this, but it’s really important. The guardians are saying, make sure you say this, Amy. I’m laughing because you’re going to go, really? Foundational practice, sleep. This is a foundational practice. Very foundational is to prioritize sleep. Yes. Prioritizing it, making it a priority, making sure you’re getting enough sleep. If you have not got enough sleep, making the space to get enough sleep one of the days, the next day, the following day, to make sure that you are setting yourself up for success to get sleep.
Sleep is our way of repairing. Sleep is how spirit connects with us as well in the realms of the dreams and the realms of the subconscious. Different people receive different things through their dreams. And so sleep is a spiritual practice. It’s a repair practice. So how much sleep are you getting? And are you honoring the amount that your body is requiring? Not how much you think you need, but how much your body requires. For me, my body requires requires 9 to 10 hours to sleep a night. When I get seven and I get too many days in a row of seven, my body is angry, it’s inflamed. And when I give myself permission because maybe we were traveling or maybe I stayed up too late one of the nights, my body will be like, the next day or the following day, and my body will instantly make sure that I get 9 to 10 hours of sleep. And so So sleep hygiene is crucial. Having a good night time routine is very important for that. And making sure you are set up for success. So turning down your screens, turning down the blue light, not watching too much TV or scrolling before bed, giving yourself permission to do other activities that can assist you in going to sleep sooner.
I know for me, if I grab a certain book, I’m going to fall asleep within five minutes of trying to even attempt to reading that book. Sometimes it’s just because my brain and my eyes are like, I’m too tired. I can’t do it. And so find what your sleeping pill is to assist you in falling asleep. And I’m using that as a metaphor. What is it? I think it’s called the Cosmos with the scientist. I can’t think of his name. Anyways, it’s this whole series. And my husband was like, If we turn that on, I will be asleep in five minutes. I don’t know what. I’m super interested in the topic, but I don’t know why. But the second we turn that on, I’m out. It instantly puts me to sleep. It’s like my body recognizes the information. It’s like, oh, let me integrate that while I sleep. It’s really quite funny. So anyway, Anyways, here are some. These are not all, but these are very important foundational practices. And then I’ll just share one more, and that is following the practices that you’re being guided to do in that particular moment. And that could be the Akashic records, that could be playing with crystals, that could be studying tarot, that could be talking to your guides.
There’s so many practices out there, and I think It’s freaking amazing. I think it’s so cool all the practices that we have. But there’s foundational practices that you always want to keep in your practice, in your daily life, so that you are having these to make your life better, having them to calm your mind, calm your nervous system, and allowing you to be in flow with the universe. All right, my friends, I hope you like this episode. Please make sure you like and subscribe, and we will see you soon. Bye..
All media content provided by Amy Robeson and Love, Light, & Yoga LLC is intended for entertainment or educational purposes only. None of this content is intended to offer, or replace qualified medical or health-related advice. All guided meditations and healings are for relaxation purposes. The author accepts no responsibility or liability whatsoever for any injury, loss, or damage in any shape or form incurred in part or in whole, as a direct or indirect result of use or reliance upon the information and material presented here.
Do not watch or listen to any healings or meditations while driving or operating machinery where it is not safe for you to relax and fall asleep.
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