Mind and Mood

Tending to the Inner Landscape: Herbs & Rituals for Mind and Mood

Your mental and emotional wellbeing deserves care as tender as your physical body.
In the Mind & Mood corner of the Wellness Hub, we go beyond the labels of anxiety or low mood. Instead, we look at what your nervous system might be whispering — or shouting — and how we can support it with grounding herbs, calming rituals, and nourishing perspective.

Mood as Messenger, Not Malfunction

So often, we’re taught to "fix" our mood — to chase away sadness, to stop being anxious, to power through fatigue. But in holistic herbal therapy, we see mood as information.

• Feeling anxious? Your nervous system might be asking for safety.

• Feeling flat or withdrawn? You could be running on empty.

• Feeling agitated or overwhelmed? Perhaps your liver is overloaded or your hormones are shifting.

In this way, herbal support becomes less about suppression, and more about listening — and gently restoring balance.

Nervous System Nourishment: Herbal Allies for Emotional Balance

Let’s meet some of the key botanicals traditionally used to calm, uplift, and support emotional wellbeing. These herbs can be blended into teas, tinctures, or used ritually depending on your needs.

Nervine Tonics – For the Fragile & Frazzled

These herbs soothe frazzled nerves, reduce reactivity, and help the body feel safe again.

• Lemon Balm – Lightly uplifting and calming, useful for overthinking and anxious digestion.

• Chamomile – Gentle and relaxing, especially when tension is held in the belly or jaw.

• Skullcap – Excellent for nervous exhaustion and mental restlessness.

Mood Support & Heart Soothers

These herbs help lift low spirits, process grief, and open the emotional heart.

• Rose – Used in teas and baths to comfort the heart and reduce emotional rigidity.

• Holy Basil (Tulsi) – An adaptogen that soothes the spirit and helps restore clarity in the chaos.

• Damiana – A nervine with gentle aphrodisiac qualities that helps reignite joy and spark.

Deep Adaptogens & Resilience Builders

These are for long-term emotional support and building stress resilience.

• Ashwagandha – Grounding, hormone-supportive, and deeply restorative.

• Reishi Mushroom – A powerful ally for stress, emotional burnout, and spiritual connection.

• Oat Straw or Milky Oats – Nourishes depleted nerves and balances mood swings.

Everyday Rituals for the Mind & Mood

Sometimes, it’s the small, consistent things that bring the biggest shift. Try weaving these practices into your week:

• Morning Tea with Intention: Start your day with a nervous system tea (see recipe below) and a moment to breathe, journal, or simply sit.

• Herbal Foot Bath: Warm water, lavender, and rose petals… perfect for unwinding and letting energy drop back into the body.

• Nature Grounding: Stand barefoot on grass or soil. Inhale slowly. Visualise your nervous system softening and roots growing into the Earth.

• Seasonal Journaling: Align your moods with the natural cycles. Are you in a Spring of renewal? A Winter of rest?

Tea Recipe: Peaceful Heart Blend

This soothing tea is perfect for frazzled mornings, emotional days, or quiet rituals.

Ingredients:

• 1 part Lemon Balm

• 1 part Chamomile

• ½ part Rose petals

• ½ part Oat Straw or Milky Oats

Steep 1–2 teaspoons per cup of hot water. Cover and steep 8–10 minutes. Sip slowly with presence.

Optional: Add a drop of rosewater or local honey for sweetness of heart.

Tincture Option: Mood + Resilience Blend

• Skullcap (nervous system support)

• Holy Basil (uplifting adaptogen)

• Reishi (deep restorative)

• Hawthorn or Motherwort (emotional heart support)

Take 20–30 drops in water, 1–3x daily, or when needed for calm and clarity.

If you’d like to try this tincture to support your weight wellness journey, head to our Custom Blends by following this link:

https://innerpeacehealth.com.au/products/special-herbal-mix

Make a note at the checkout that it is this tincture you’d like.

Free Tools & Resources for Mental Calm

Don’t forget — your practice doesn’t have to be expensive or elaborate. Some of the best mindfulness tools are free and accessible:

• Insight Timer – Free guided meditations & calming music

• Smiling Mind – Aussie-based mindfulness app

• Palouse Mindfulness – Free 8-week course

• Tara Brach’s Guided Meditations – Heartful, trauma-aware teachings

• Find some free Mindfulness colouring in pages online

Final Thoughts: Inner Peace is an Ongoing Practice

Your emotional and mental wellbeing is not a destination — it’s a rhythm. Some days you’ll feel strong and centred. Other days, you might feel lost in fog. Both are part of the journey.

Through herbs, ritual, and mindful awareness, you can build a toolkit to hold yourself with more care, compassion, and steadiness — no matter the season of your inner landscape.

With love and inner peace, always.

References

Anxiety and Depression Association of America. (n.d.). Understanding the facts: Anxiety disorders. Retrieved from https://adaa.org

Bühner, M. (2000). Sacred plant medicine: The wisdom in native American herbalism. Bear & Company.

Church, D. (2014). The EFT manual (3rd ed.). Energy Psychology Press.

Gladstar, R. (2001). Herbal healing for women. Simon & Schuster.

Gladstar, R. (2012). Herbs for stress & anxiety. Storey Publishing.

Green, J. (2000). The Herbal Medicine-Maker’s Handbook: A Home Manual. Crossing Press.

Hoffmann, D. (2003). Medical herbalism: The science and practice of herbal medicine. Healing Arts Press.

Kuhn, M. A., & Winston, D. (2008). Herbal therapy and supplements: A scientific and traditional approach (2nd ed.). Lippincott Williams & Wilkins.

McIntyre, A. (1996). The complete woman’s herbal. Henry Holt and Company.

Mills, S., & Bone, K. (2005). Principles and practice of phytotherapy: Modern herbal medicine. Churchill Livingstone.

Romm, A. (2017). The adrenal thyroid revolution. HarperOne.

Tierra, M. (1998). Planetary Herbology. Lotus Press.

Tori Hudson, N.D. (2007). Women’s encyclopedia of natural medicine: Alternative therapies and integrative medicine for total health and wellness. McGraw Hill.

UCLA Mindful Awareness Research Centre. (n.d.). Free guided meditations. Retrieved from https://www.uclahealth.org/programs/marc/mindful-meditations

Tara Brach. (n.d.). Guided Meditations & Talks. Retrieved from https://www.tarabrach.com/guided-meditations/

Finding Calm Within: A Gentle Guide to Mindfulness, Meditation & Herbal Support

In a world that constantly asks for more, mindfulness and meditation offer us the sacred pause — a moment to return to ourselves, breathe deeply, and listen inward. These practices have been used for centuries in many traditions to restore calm, improve focus, and support emotional and physical wellbeing.

Whether you’re completely new to mindfulness or deepening your existing practice, this guide will walk you through the essentials — including herbal allies, ritual ideas, and a collection of free resources to help you get started.

What Is Mindfulness & Meditation?

Mindfulness is the practice of paying full attention to the present moment without judgment. It’s about becoming aware of your breath, your body, your thoughts — and simply noticing them, rather than reacting.

Meditation is one way to practice mindfulness. It might include breath awareness, guided imagery, silent reflection, or movement-based practices like walking or yoga. The goal isn’t to “empty” your mind but to gently come back to the moment, again and again.

Herbal Allies for Mindfulness & Meditation

Herbs can be wonderful companions in these practices — not as shortcuts, but as subtle supporters of your nervous system and spirit. Here are some gentle herbal allies traditionally used to enhance clarity, calm, and presence:

• Lemon Balm – Calms the nervous system and helps ease mental chatter
• Tulsi (Holy Basil) – Known as the "elixir of life" in Ayurveda; uplifts mood and promotes mental clarity
• Lavender – Relieves tension and supports emotional balance
• Chamomile – A gentle nervine for stress relief and rest
• Passionflower – Quiets overthinking and supports restful sleep
• Gotu Kola – Used to enhance meditation, memory, and spiritual awareness
• Mugwort – A magical herb used in rituals and dreamwork for deeper insight

These herbs can be enjoyed as teas, tinctures, bath soaks, or incense during your practice.

Herbal Tea & Tincture Recipes for Calm & Clarity

Pair your mindfulness practice with a soothing herbal blend. Whether you sip it in silence, use it during journaling, or as part of a wind-down ritual, these recipes are crafted to calm the body, focus the mind, and support emotional balance.

Mindful Moments Tea

A gentle, floral tea to encourage presence, soften stress, and uplift the heart.

Ingredients:

• 1 tsp dried Lemon Balm
• 1 tsp dried Chamomile
• 1 tsp dried Lavender
• ½ tsp dried Rose petals (optional, for heart-soothing energy)
• Honey to taste (optional)

Method:

1. Combine herbs in a teapot or infuser.
2. Pour over 1 cup boiling water.
3. Cover and steep for 8–10 minutes.
4. Strain and sip slowly, ideally in a quiet or reflective space.

Tip: Light a candle or play soft music to create a mindful mood.

Focus & Calm Tincture Blend

This tincture is great for supporting long-term stress management and mental clarity.

Suggested Herbal Blend:

• Gotu Kola (for focus and clarity)
• Holy Basil / Tulsi (for stress relief and emotional resilience)
• Passionflower (to quiet looping thoughts)
• Lavender (to soothe nervous energy)

Blend equal parts of each tincture into a dropper bottle. Take 1–2 mL (20–40 drops) in a small amount of water 1–3 times daily, especially before meditation or stressful events.

Always check herb compatibility if you are taking medications or have health conditions.

To give your mindfulness practice a magical, grounded feel, consider incorporating any of these simple rituals:

• Mindful Tea Meditation: Brew a cup of calming herbal tea. As you sip, focus on the aroma, warmth, and taste. Let it be a moving meditation — fully present with each sip. Herbs like lemon balm, lavender, or rose work beautifully.
• Herbal Bath Meditation: Add dried lavender, chamomile, or mugwort to a warm bath. Set the mood with soft music or candlelight, and focus on the sensation of water on your skin, breath by breath.
• Nature Walk with Intention: Take a slow walk through your garden, local bushland, or even a backyard. Notice the plants, textures, and sounds. Touch leaves. Speak a silent “thank you” to the green world around you.

Free Resources to Start or Support Your Practice

There are so many beautiful tools out there to help you start (or reignite) your mindfulness journey — and many of them are completely free. Here are some favourites:

• Guided Meditations
• Insight Timer: Thousands of free meditations for stress, sleep, anxiety, and more
• Tara Brach’s Library: Compassionate, insightful guided sessions
• Smiling Mind: Aussie non-profit offering programs for kids and adults
• Courses & Journals
• Palouse Mindfulness MBSR Course: A free 8-week structured course
• TherapistAid Worksheets: Mindfulness printables and reflection tools
• Mindfulness Journal Prompts: Lovely prompts to deepen your self-reflection
• Videos & Apps
• The Honest Guys (YouTube): Fantasy meditations and body scans
• UCLA Mindful: Meditations from a clinical mindfulness research centre

Final Thoughts

Mindfulness isn’t about getting it “right.” It’s about returning — to yourself, to your breath, to the moment — with gentleness. Whether you light a candle, sip a calming tea, or take five minutes to sit in silence, know that you are doing enough.

And when you pair these sacred moments with supportive herbs, ritual, and intention — you weave a little more peace into your day.

World Sleep Day is observed annually (generally in March in the Northern Hemisphere) to raise awareness about the importance of good sleep and to highlight the impact of sleep on our health and well-being. However, I really think the importance of good quality sleep should be discussed every day, it is that important! Poor sleep impacts so many areas of our health and wellbeing. Sleep is an important part of reaching health goals. It is essential for survival, providing rest and recuperation for the mind and body.

As a mother of two very active boys, who are both strong, healthy young men now, I always took their sleep seriously. We followed routines and had lovely, calming night time rituals that set them up for a good nights sleep. I was lucky, I know as it isn't always the case, as the boys were so active and were incredibly good sleepers. I attribute this to their strong immune systems as they very rarely got sick with colds and coughs, vomiting or diarrhoea or other bugs that would go around school or shared between their peers. Good quality sleep can improve and build the immune system- something not everyone will know!

So, in the spirit of World Sleep Day and to help improve your sleep habits, here are some steps to take for a good night’s sleep:

1. Maintain a Consistent Sleep Schedule

• Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

2. Create a Relaxing Bedtime Routine

• Wind down before bed with activities like reading, meditation, or a warm bath. Avoid stimulating activities, such as intense exercise or working. Avoid opening emails or having conversations that can upset you. This can cause a spike in cortisol and can be stimulating making you less likely to fall into a calm space for sleep.
• Turning off or diming lights in the house and if possible only using soft gentle lamps can help increase our natural hormone melatonin, setting us up for a good nights sleep. 

3. Make Your Sleep Environment Comfortable

• Keep your bedroom cool, dark, and quiet. Consider using blackout curtains and earplugs.
• Invest in a comfortable mattress and pillows that support your sleep position.
• Bedrooms are for sleeping and sex only. Don't have TV's in bedrooms, or charge electrical items such as phones or computers in the room. You would be very surprised at the EMF's these items transmit which can significantly impact sleep.

4. Limit Screen Time Before Bed

• Avoid screens (phones, tablets, computers, TV) at least 30 minutes to an hour before bed. The blue light emitted by screens can interfere with your body’s production of melatonin, our hormone that regulates sleep.

5. Watch Your Diet and Caffeine Intake

• Avoid large meals, caffeine, and alcohol before bedtime, as they can disrupt your sleep. Try to finish eating at least 2-3 hours (or more!) before going to bed.

6. Exercise Regularly

• Regular physical activity throughout the day can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise right before bed as it may have a stimulating effect.

7. Manage Stress and Anxiety

• Practice relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation to calm your mind before bed. The Box Breathing technique is great to practice. 

8. Limit Naps

• While short naps (20-30 minutes) can be refreshing, long naps during the day can interfere with your ability to fall asleep at night. If you need to sleep during the day, you need to look at the quality of sleep you are getting of a night. 

9. Consider a Sleep Journal

• Keep track of your sleep habits, any difficulties falling asleep, or waking up during the night. This can help you identify patterns and make improvements.

10. Seek Professional Help if Needed

• If you consistently have trouble sleeping or suspect a sleep disorder (such as insomnia or sleep apnoea), consult a healthcare professional for guidance.
• Herbal medicine can be an excellent and natural support to help with getting a good nights sleep so you can wake up feeling refreshed and restored for the day ahead. 

By following these steps, you can improve your sleep quality and overall health. Healthy sleep is crucial for cognitive function, mood regulation, weight loss and maintenance and physical well-being, so don’t underestimate its importance!