Did you know that there are Jewish traditions that can help us improve our mental and physical well-being?

Around 5 years ago, after my beloved grandfather’s passing, I dove deep into spiritual work. I read books like the Bhagavad Gita and learned about other eastern spiritual traditions. Interestingly enough, at one point I also felt drawn to light Shabbat candles. This had nothing to do with the spiritual expedition I was experiencing, or so I thought.

Slowly I discovered that many of my daily practices, like meditation and other self-care rituals are actually rooted in Jewish wisdom. Ever since then, I became passionate to share what I found in our rich heritage. So here are 5 holistic health advice inspired by ancient teachings and traditions.

1. Shabbat - Rest and Renewal

Shabbat, the weekly day of rest observed from Friday evening to Saturday evening, is a profound gift that offers us the opportunity to pause the week’s multi juggling tasks. Shabbat can be a sacred break, inviting us to disconnect from our busy schedules and reconnect with ourselves, our loved ones, and our spiritual roots.

Creating a Shabbat Ritual:

There are many ways to embrace Shabbat as a time for rest and renewal. My journey with Shabbat started when I was living by myself in a studio apartment in Berlin. It started as a self love ritual, me buying myself flowers and pouring myself a glass of wine each Friday night, to celebrate the week that has passed. Since, I met my husband, and now we have our own ritual for Shabbat dinner (on Friday evening), where I light the candles, he is making the blessings over the wine (the fruit of the vine) and we’re breaking bread and having a nice meal together.

The way I see it, like anything else in life, you want to find the way that aligns with you and your values. And not just blindly follow something that you think you “should’ do.

Consider establishing personal or family rituals that mark the transition from the workweek to the sacred time of Shabbat. It can be as simple as sharing a meal with family or friends or lighting candles and reciting blessings.

My favorite thing about Shabbat is the time off, with my phone being in another room so I can minimize distractions and allow for deeper connections with my husband and the divine on this lovely day of rest.

Here are my favorite things to do to Nourish Your Mind and Body:

• Reading: Shabbat is the perfect time to indulge in a good book, whether it’s a novel, a biography, or a spiritual text. Allow yourself to immerse in the pages and let your imagination soar.
  
• Nature Walks: Taking a leisurely walk outdoors can be incredibly grounding. Whether it’s a stroll in a nearby park or a walk through your neighborhood, let the fresh air and natural surroundings nourish your soul.
  
• Warm Baths or Self-Care Routines: Shabbat can also be an ideal time to pamper yourself. Enjoy a warm bath infused with calming scents like lavender or eucalyptus. You could also take time for self-care practices like skincare routines, meditation, or gentle yoga.
  
• Creative Expression: Use Shabbat to explore your creative side. Whether you enjoy painting, writing, or crafting, dedicating time to creative pursuits can be incredibly fulfilling and therapeutic.
  
• Family Time: Engage in activities that strengthen family bonds, like playing games, sharing stories, or cooking together. Shabbat dinners can be an excellent opportunity to engage in meaningful conversations and create lasting memories.
  
• Mindfulness and Meditation: Incorporate mindfulness practices into your Shabbat routine. Take a few moments to meditate or reflect on your week, focusing on gratitude and intentions for the days ahead. I personally love reading the Psalms (Tehillim) during Shabbat, especially after I learned there’s a big Bracha (blessing) in reading the book on Shabbat. Before I start reading I set an intention for whom I am dedicating this Bracha, sometimes it’s for a specific person I know needs healing, sometimes it’s for my personal life and most of the times it’s for Am Israel.

2. Practice Mindful Eating

Mindful eating has become popular in recent years, and I even offer a digital course to help you start your journey with it. But this idea is actually ancient. Across many religions, saying a prayer or blessing before a meal has long been a daily ritual. In Judaism, for example, we have Birkat HaMazon—a prayer said after meals to express gratitude, based on the teachings of Halacha (Jewish law).

By pausing to say a blessing and appreciate our food, we naturally practice mindfulness. It helps us become more aware of what we’re eating and keeps us present in the moment, which is exactly the essence of mindful eating.

In our fast-paced world, meals can easily become rushed or overlooked. Adding a simple bracha (blessing) before eating can transform this experience into a meaningful ritual, creating a moment of calm and gratitude in your day.

Before or after each meal, reciting a bracha is more than just a tradition; it’s a moment to pause, reflect, and express gratitude for the sustenance that nourishes our bodies and souls. This act of gratitude sets a positive tone, encouraging a deeper connection with the food we consume.

Mindful eating involves engaging all your senses in the experience. After reciting the bracha, take a moment to appreciate the colors, aromas, and textures of your meal. As you take your first bite, chew slowly and deliberately, focusing on the flavors unfolding in your mouth. Notice how different ingredients combine, and pay attention to the satisfying crunch of fresh vegetables or the comforting warmth of hearty grains.

Building a Healthier Relationship with Food:

Eating mindfully helps you build a better relationship with food. When you focus on your meal, you’re less likely to overeat or make unhealthy choices because you can listen to your body’s hunger and fullness signals. This awareness leads to better food choices and balanced eating.

Think about nourishing foods like whole grains like barley, spelt, and quinoa are excellent sources of fiber and nutrients. Seasonal vegetables, such as root vegetables in the winter or fresh greens in the summer, provide essential vitamins and minerals. Legumes, including lentils and chickpeas, are packed with protein and can be a staple in many dishes.

Create simple rituals around meals to make eating more enjoyable—set the table nicely, light a candle, or play soft music. These small touches turn everyday meals into meaningful moments.

3. Movement through Dance and Rituals

Movement doesn’t have to be intense to be beneficial. You can integrate gentle exercises like yoga or stretching into your daily rituals.

The fluidity of yoga complements the meditative aspects of prayer, allowing you to focus on your breath while honoring your spiritual practice. This blend of physical and spiritual engagement can deepen your connection to both body and soul.

Incorporate simple stretches or breathing exercises into your morning routine or before bedtime. This can help you start or end your day with intention, promoting relaxation and mindfulness. For instance, as you stretch your arms above your head, visualize your prayers rising up to the heavens. Alternatively, practice gentle neck and shoulder rolls while saying your blessings, combining physical movement with spiritual reflection.

One of my favorite ways to move is by dancing around my home. It feels freeing, grounding, and so refreshing all at once. Try putting on some of your favorite Jewish music or any uplifting songs, and just let yourself move however you feel. Dancing like this can become a joyful ritual, giving you a way to express yourself and boost your mood. Whether it’s a quick dance break or a longer session, letting loose helps release stress and lifts your spirits, leaving you energized and happy.

Participate in Ritual Movements:
Many Jewish rituals also incorporate movement. Whether it’s the rhythmic swaying during prayers, the celebratory dances during Simchat Torah, or even the act of walking to shul (synagogue) on Shabbat, these movements are steeped in tradition and enhance our connection to the community and the Divine. Embrace these opportunities to move, as they not only benefit your physical health but also uplift your spirit, helping you to feel more grounded and connected.

4. Connect with Nature to Ground Your Spirit

In Jewish tradition, nature is seen as a manifestation of divine creation, and connecting with it can help us feel closer to something greater than ourselves. Regularly spending time outdoors is a powerful way to ground your spirit, bringing a sense of peace and mental clarity into your life. Embracing the natural world can calm the mind, reduce stress, and replenish your energy.

Try starting each day with a few moments outside, observing the trees, breathing in the fresh air, and listening to the sounds around you. Consider going for a walk in a nearby park or finding a small green space where you can simply sit, breathe, and connect with your surroundings. Gardening, too, is a beautiful way to connect with the Earth, giving you the satisfaction of nurturing life and creating something beautiful.

This practice also ties closely to the Jewish value of hakarat hatov (recognizing the good), which encourages gratitude for the simple things in life. Observing the natural world invites us to practice this value, reminding us to appreciate the beauty in creation and our place within it. You might even want to start a daily gratitude ritual, where you take a moment outside to thank God for the gift of the world around you.

By grounding yourself in nature, you cultivate inner calm, reduce anxiety, and strengthen your connection to your spirituality, supporting both physical and emotional well-being.

5. Cultivate Community Through Acts of Kindness

Judaism places a profound emphasis on community and the practice of chesed, or acts of loving-kindness. These principles remind us that we are all interconnected and that supporting one another is essential for a fulfilling life. Engaging in acts of kindness not only benefits those around us but also has a powerful impact on our own mental and emotional well-being.

Nurturing Relationships

Nurturing relationships with family and friends is crucial for emotional health. In Jewish tradition, the concept of community—kehillah—is woven into the fabric of our lives. Regularly connecting with loved ones can provide a sense of support and stability. Whether it’s hosting Shabbat dinners, participating in holiday celebrations, or simply checking in with a phone call, fostering these connections cultivates a network of care and compassion.

Volunteer Your Time:

Volunteering your time and helping those in need are powerful ways to practice chesed, or kindness, and strengthen community bonds. Whether through local charities, soup kitchens, or simply supporting a friend or neighbor, giving your time and care not only uplifts others but also brings new perspectives and fulfillment to your own life. Many Jewish organizations offer opportunities to serve that blend community service with Jewish tradition, making acts of kindness meaningful and impactful for everyone involved.

The Joy of Community:

Building a supportive network enhances your sense of belonging and happiness. Being part of a community means sharing joys and challenges, and celebrating life’s milestones together. Participate in communal activities, join local synagogues, or engage in social groups that resonate with your interests. These connections foster a sense of belonging and can provide emotional sustenance, especially during challenging times.

Integrating these holistic health tips into your daily routine can help you cultivate a healthier, more balanced lifestyle inspired by Jewish teachings.

Remember that self-care is not just about physical health; it encompasses emotional and spiritual well-being as well.

By embracing these practices, you can honor your heritage while nurturing yourself and those around you.

Much love to you and your heart,

Remi

holistic health, Jewish wellness, self-care tips