Mind and Mood

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!