The Small Wellness Habits That Made a Big Difference in My Life (And How They Can Transform Yours)
By Sarah, Creative Director & Yoga Teacher at Pacha Munay Wellness
Hey there, I’m Sarah, a yoga teacher and wellness lover who traded the hustle of Miami for the peaceful mountains of Peru. I’ve lived in Peru for 8 months now, but my wellness journey didn’t begin here. It’s been a winding path through different cities, lifestyles, and a few too many health trends. I grew up in a small town in Kentucky, spent years managing a yoga studio in Miami, and even did a stint in Costa Rica before finally planting roots here in Peru.
Like many of you, I used to feel overwhelmed by the pressure to do all the things when it came to wellness. But what I’ve learned, both in my own life and in helping others at my wellness retreat, Pacha Munay, is that real, lasting change comes from the small, simple habits we commit to every day.
In this post, I want to share with you the tiny wellness practices I’ve integrated into my daily life that have helped me feel more balanced, centered, and—let’s be real—a little more sane. And who knows? Maybe you’ll be inspired to bring a few of these into your own routine. Or, better yet, you might decide to join me here in Peru for some deep rest and rejuvenation at Pacha Munay Wellness. Either way, this is all about finding what works for you.
1. A Daily 30-Minute Yoga Practice
Let me start with the obvious: yes, I’m a yoga teacher, and yes, I do yoga almost every morning. But here’s the thing—I don’t spend hours on the mat. I used to think I had to do 90-minute flows to “count,” but life has a way of teaching us balance. Now, I carve out just 30 minutes most mornings to stretch, breathe, and reconnect. Some days it’s gentle, some days it’s more dynamic, but it’s always a time to check in with myself before the day begins.
Listen, I know how busy life can get. Between work, family, and everything in between, it’s easy to put yourself last. But giving yourself even 30 minutes on the mat, free from distractions, can change the tone of your entire day. And trust me, it’s not about being perfect or nailing the hardest pose. It’s about honoring yourself and your needs.
2. Getting My 10,000 Steps
Living in the Sacred Valley, getting my steps in is rarely an issue. A quick stroll turns into a scenic hike, complete with mountain views and the occasional alpaca. But no matter where I’ve lived—Miami, Costa Rica, or even Nashville—walking has always been my go-to for clearing my mind. It’s a simple way to stay active without feeling like you’re forcing a workout.
When was the last time you put on your favorite playlist or podcast, grabbed a cup of coffee, and just walked? Walking is my moving meditation, and it’s a great way to sneak in some movement during a busy day. Plus, it’s an easy habit to bring home after a visit to Pacha Munay. Whether it’s hiking through the Andes or walking around your neighborhood, getting those steps in can do wonders for your body and mind. It can also be a great time to call your friends or family for a catch-up, too. Sometimes I call my mom and we both go on a walk together while we chat, it's one of our favorite ways to bond while being far away from each other!
3. Cleansing with Palo Santo
This is one of my favorite nighttime rituals. After a long day of teaching, connecting with guests, and being present, I light a stick of Palo Santo and let its smoky scent fill the room. I cleanse myself, my space, and my energy. Some people might call it woo-woo, but I call it resetting. It helps me let go of whatever didn’t serve me that day, so I can head into the evening with a clear head and a lighter heart. Maybe it's the energy of the tree and its sacred meaning for the people of Peru, or maybe it's just the fact that it is time I set aside every single night to just focus on letting the day go. I spend a few minutes dedicated to being 100% present, and imagine the stressors and energy from the day melt away so I can go to sleep in true peace. Who knows? I like to think it's a combination of both. But just knowing I have this little moment of quietness every night, this little ritual that's just for me, is a great way to ground settle in before I drift off to sleep.
If you’ve ever felt drained or like you’re carrying the weight of the world on your shoulders, this simple practice might just be your new best friend. And at Pacha Munay, we use Palo Santo in many of our ceremonies to help guests release the energy that no longer serves them. Whether it’s emotional baggage, stress, or even self-doubt, there’s something deeply healing about this ancient Andean tradition.
4. Celery Juice Every Morning
Okay, I’ll admit it—I jumped on the celery juice bandwagon. And guess what? I’m still on it. Every morning, I start my day with a glass of celery juice. It’s refreshing, hydrating, and makes me feel like I’ve already accomplished something healthy before 8 a.m. I don’t claim it’s magic, but I do think it helps me start the day with intention. It’s a small act of self-care that reminds me I deserve to feel nourished and well.
This is something you can easily add to your routine back home, or you can enjoy it here at Pacha Munay, where we serve fresh, nourishing juices as part of our retreats. It’s a gentle way to begin your day and set the tone for mindful choices.
5. Candlelight and Early Bedtimes
If there’s one thing I’ve learned, it’s that winding down is an art. After sunset, I switch off all the harsh lights and light a few candles. There’s something about the soft flicker of candlelight that signals to my brain, “It’s time to slow down.” And while I’m getting ready for bed, I make sure to ditch the phone (blue light is not my friend) and enjoy the quiet.
I’m all about realistic self-care, and I’m not saying you need to have an elaborate bedtime routine. But if you struggle with sleep, or you feel like you never get enough rest, try this. It’s a simple, calming ritual that helps you unwind naturally. Plus, at Pacha Munay, we prioritize creating spaces for deep rest, away from the chaos of everyday life.
6. Being Kind to Myself
Of all the habits I’ve embraced, this one is the hardest but most transformative: speaking kindly to myself. Let’s face it—we can be our own worst critics. I used to be so hard on myself, always striving for perfection. But life in the Andes has taught me that there’s beauty in imperfection. Now, I make a conscious effort to speak kindly about myself. It’s a daily practice, but it has shifted how I show up in the world, how I relate to others, and how I move through challenges.
At Pacha Munay, we guide our guests through practices that support not just physical wellness but emotional and spiritual well-being, too. It’s about creating space for self-compassion and letting go of the things that no longer serve you.
These small wellness habits have been a game-changer for me, and I truly believe they can make a big impact on your life, too. Whether you’re navigating a busy career, juggling family life, or just feeling burnt out from the day-to-day grind, these practices can help bring balance and ease into your routine.
And if you’re craving a deeper reset, I’d love to welcome you to Pacha Munay Wellness in Peru. Here, you’ll find the space to slow down, reconnect with yourself, and experience the transformative power of simple, mindful living. With personalized programs, Andean ceremonies, and plenty of time for reflection and rest, this is your chance to step away from the noise and focus on you.
So, what do you say? Ready to take the next step on your wellness journey? I’m here, waiting for you in the Sacred Valley.
