True self-care doesn’t require luxury it thrives on simple, grounded habits. Meditation facilitator Ma Dhyan Prachi emphasizes, “On a busy day, self-care boils down to the basics” many of which are free, easy, and surprisingly powerful.

Here are the eight foundational practices she recommends :

• Regular bowel movement – A healthy gut lifts mood and feels like “taking out the trash” for your body.
• Deep breathing – Techniques like box breathing or humming breath calm the mind through simple, breath-focused pauses.
• Fresh air – Stepping outside even for a brief walk or a balcony break refreshes your brain and eases anxiety.
• Sunlight – Just 15 minutes of daily sunshine boosts serotonin and vitamin D, naturally enhancing mood.
• Move your body – Whether it’s a short walk, stretching session, or dancing, movement frees your mind and energizes your body.
• Express gratitude – Noting one small daily blessing like a morning chai or a call from a friend adds emotional nourishment.
• Love and share – Small gestures smiling at someone, opening a door, sending a thoughtful text create connection and joy.
• Creativity – You don't have to be artistic: trying a new recipe, wearing bright clothes, or crafting a fun email rekindles spirit.