Souleyness and the City: 5 Simple Shifts to Stay Grounded 

WellnessCity lifeDaily health
Written By Selines Sanchez

Let’s be real—if your last “wellness journey” started with a green juice and ended three days later with a pint of ice cream and a Google search for “why am I always tired?”,  you’re in good company.

The truth is, in the modern maze of wellness trends, it’s easy to feel like you need a degree in biohacking just to get through your Monday. But Souleyness—an evolving philosophy rooted in intentional, harmonious care across the eight interwoven dimensions of wellness—reminds us that balance begins small. It’s not about mastering everything at once; it’s about starting where you are, with what you have.

Souleyness is about becoming. It’s about letting creativity and adventure bridge the space between your inner truth and outer impact. The goal isn’t perfection—it’s connection. To self, to purpose, to presence.

So, take a breath, loosen your shoulders, and keep reading to the end—there’s a free “Find Your Ness” Becoming Meditation download waiting for you when you finish. Because before we can create, move, or breathe our way to balance, we have to learn how to arrive—to actually be where we are. 

1. Arrive & Embody: The First Step to Urban Mindfulness

If you’ve ever found yourself power-walking through life—half-emailing, half-daydreaming, fully forgetting what day it is—you’re not alone. In the urban jungle, “arrival” is a lost art.

But embodiment, the act of anchoring your awareness in your body, is your first step toward Souleyness. When you arrive—truly arrive—you invite calm back into the chaos. You stop outsourcing your peace to weekends, vacations, or spa days. You reclaim it in the in-between moments: entering your office, waiting in line for coffee, or riding the subway.

To arrive means to pause. Notice your breath. Feel your body. Reconnect, even for just a moment. Embodiment shifts your awareness from racing thoughts to physical sensations—the way your feet meet the ground, your jaw unclenching, your shoulders softening. It brings you back to the present. Back to your body. To cultivate your own mindful embodiment, try these micro-practices:

  • The Mini Arrival Pause: Before stepping into a new space—your building, a crowded train, or your favorite coffee shop—take one full deep breath. Feel your feet anchored to the ground. That’s your nervous system’s “I’m here” signal.

  • Commute with Conscious Awareness: Instead of zoning out with your headphones, notice the rhythm of the city around you. Observe without judgment—the sounds, scents, and sensations. You’re part of the pulse, not lost in it.

  • Create “Anchor Moments”: Pick 2–3 recurring moments (e.g., waiting in line, washing your hands, waiting for your latte) to do a quick check-in: How do I feel? Where am I holding tension? Then: breathe, release, and return.

2. Create & Calm: Using Creativity as a Wellness Tool 

Here’s a radical truth: creativity isn’t reserved for artists—it’s medicine for the mind. When you make something with your hands, your brain shifts gears. Your breathing slows, your focus deepens, and your nervous system gets the memo that it’s safe to relax.

Creative expression—whether through color, texture, or movement—helps release stress, steady your thoughts, and anchor you in the present moment. It’s less about the final product and more about the process of letting your mind and body collaborate.

Framed collage with white affirmations on black, a green vine, and cutouts of a butterfly, mushroom, and hand with a mask — symbolizing growth and release

My 2024 Vision Board turned collage.

So, whether it’s paint, paper, or glue sticks—intentionally creating something is a soul tune-up. It helps you reconnect with curiosity, joy, and self-expression—the core ingredients of Souleyness. Remind yourself of your imagination and your mental ability to express the wonders of your mind. Find that Ness!

 Here are three beginner-friendly ways to get started today:

  • Calm Down Jars: Fill a clear jar with water, glue, and glitter, then shake and watch. Research shows that visually focusing on a calming object can lower your heart rate and calm your nervous system.

  • Collaging: A mindful collage session—cutting, gluing, arranging—stimulates sensory-motor skills and engages your right brain, enhancing relaxation and focus.

  • Coloring: Remember coloring books? They’re not just for kids. Research shows adult coloring decreases anxiety and promotes mindfulness.

Intentional creativity is not a luxury. It’s maintenance for your inner landscape. Check out these 5 Simple Crafts to Calm the Mind, for more inspiration.

3. Acknowledge Your Body + Move It (Even When You’re “Too Busy”)

Staying grounded isn’t just a mindset—it’s a physical state. Movement is one of the simplest ways to reconnect with your body and reset your nervous system, especially when the city’s pace pulls you into your head.

You don’t need a gym membership or a morning bootcamp to benefit. Small, intentional movements can shift your energy, regulate stress, and remind your body that it’s supported. When you sit for long periods, your circulation slows, muscles tighten, and your breath becomes shallow—signals that your body’s grounding wires need a little reconnection.

Person in dance pose on a rock in a lush green park, wearing a turtleneck and spiritual print pants, surrounded by trees and nature

 So, even on your busiest days, try weaving in a few mindful movements to stay rooted in your body. Here are some simple shifts to stay present in your space—no matter how full your day feels:

  • Chair Squats: Slowly rise and sit without using your hands. Activates your glutes, legs, and core—key muscles that help you feel physically supported.

  • Shoulder Rolls: Gently roll your shoulders forward and back. Releases tension that builds up from stress and screens.

  • Desk Push-Ups: Use your desk edge for incline push-ups. Strengthens the arms and chest while opening your heart space.

  • Wrist & Finger Stretches: Flex and stretch wrists and fingers to release repetitive strain and restore flow to the hands.

4. Breathwork: Your Built-In Reset Button

If you can’t commit to anything on this list, you have no choice with this one. When used intentionally, it can change your chemistry in minutes. Breathwork is your nervous system’s best friend. Slow, intentional breathing reduces cortisol, stabilizes blood pressure, and increases mental clarity.

Woman meditating in Bali with eyes closed, gently exhaling. Holding an incense stick and a traditional Balinese offering, wearing a green dress and silk covering

One simple technique to begin with is pursed-lip breathing: inhale slowly through your nose, then exhale through pursed lips—like you’re gently blowing through a straw—for about twice as long. Repeated for a few rounds, this method helps slow your breath, open your airways, and ease anxiety—bringing your body and mind back into harmony, one breath at a time.

Other simple breath techniques include:

  • Diaphragmatic Breathing (Belly Breathing): Inhale deep into your belly. Exhale slowly. Repeat. This helps activate the parasympathetic nervous system—your calm state.

  • 4–7–8 Breathing: Inhale for 4 seconds. Hold for 7. Exhale for 8. A powerful way to slow your heart rate and quiet the mind.

  • Alternate Nostril Breathing (Nadi Shodhana): Inhale through one nostril, exhale through the other. This ancient yogic practice balances the brain and reduces stress.

 5. Speak Your Truth: Record Positive Affirmations in your voice

Your brain is a DJ—it plays whatever track you put on repeat. The problem is, most of us unknowingly loop the same old greatest hits: “I’m not good enough,” “I’m too tired,” “I’ll start next week.”

Here’s the remix: repetition works both ways. Neuroscience shows that consistent repetition of positive statements can rewire neural pathways, increasing optimism and resilience. A 2020 study in Social Cognitive and Affective Neuroscience found that self-affirmations activate the brain’s reward circuits, literally helping you feel better about yourself.

Woman standing in a Balinese gazebo reading from a notebook, wearing a nude top, brown silk elephant-print pants, and a brown silk bandana over her braids — a serene mindfulness and journaling moment in Bali

So, record your affirmations in your own voice (yes, yours!) and play them daily—on your commute, while brushing your teeth, or before bed. The brain trusts the familiar, and your voice is the most familiar sound it knows.

Examples to get you started:

  • “I am rooted, even when the world moves fast.”

  • “I acknowledge my rhythm, and know I can change the beat at any moment.”

  • “I am a powerful co-creator, I design my reality."

Putting It All Together: The Journey Toward Souleyness

This is how your Souleyness journey begins. You arrive and embody to find your vantage point—your Ness—and start the journey home to yourself, even if it’s just for a few minutes a day. You create something, not for the end result, but to reconnect to your sense of wonder and expression. You acknowledge and listen to your body, because it’s speaking to you all the time. You breathe, resetting whenever life gets too loud.

And then, you repeat. Because repetition isn’t boring—it’s how the mind learns, how balance builds, and how soul-led living begins.What you repeat becomes your reality. And you, my friend, are the DJ—you get to switch up the tempo anytime you choose.

Start small. Start intentional. Start where you are. That’s Souleyness.

Before you go, download your free “Find Your Ness” Becoming Meditation” to ground your day—and explore more Souleyness wellness posts for tools, tips, and soulful shifts to keep your journey evolving.

Disclaimer: The information and content on this website are provided for educational and informational purposes only. They are not intended as medical advice and should not replace consultation with a qualified healthcare provider. Nothing on this site should be interpreted as a diagnosis, treatment, prevention, or cure for any medical condition. Always seek the advice of your physician or another qualified health professional with any questions you may have regarding a medical condition or wellness practice. Never disregard professional medical advice or delay seeking care because of something you have read here. Before starting any new wellness practice, supplement, or lifestyle change, consult your healthcare provider.

Sources & Further Reading

Hydration & the Human Body

Sedentary Lifestyle & Movement

Breathing & Stress Reduction

Sleep & Circadian Rhythm

Embodiment & Mind-Body Connection

  • Mind & Life Institute. Embodiment.
     https://www.mindandlife.org/insight/embodiment/

  • Kaimal, G., Ray, K., & Muniz, J. (2016). Arts in Psychotherapy, 49, 71–76.

  • National Arts Program. (2024). 7 Science-Backed Reasons You Should Make Art—Even If You’re Bad at It.
    PMC. (2016). Art Therapy: An Underutilized Tool for Mental Health.
     Link

  • University of Wyoming. (2022). Sensory-Motor Skills Quick Fact Sheet.

  • Cascio, C.N. et al. (2020). Social Cognitive and Affective Neuroscience, 15(1), 1–12.




Selines Sanchez
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