When the sun dips below the horizon earlier each day and the winter chill settles in, your evenings deserve a little extra care - a moment to feel nurtured, grounded, and truly at home in your own skin.
We learned this firsthand during our recent Health Lab getaway with The Self Retreat, where we embraced the power of rituals - small, intentional moments that invite you to connect deeply with yourself. One key lesson we brought home? The importance of tuning into your five senses to create a retreat-like experience, even on the busiest nights.
When you only have a minute or two to reset yourself in a moment of stress, anxiety, or frustration, try the five senses check-in that we learnt from the amazing Dani Walker:
SEE: 5 Things you can see
Look all around you. Focus individually on five things you can see. Be mindful of their texture, colour, size, and shape. Give each one your undivided attention for a moment.
HEAR: 4 Things You Can Hear
Tune into your hearing. Distinguish four individual sounds. Are they near, or far? Loud, or soft? Do they make you feel calm, or stressed?
TOUCH: 3 Things You Can Touch
Focus on the sensation in your hands and fingers, as you experience three things you can touch. Concentrate on the textures, the temperature, and the way each makes you feel.
SMELL: 2 Things You Can Smell
Perhaps close down your eyes, and focus in on two different smells. What memories do these smells bring up for you?
Taste: 1 Thing You Can Taste
What can you taste right now? If there's nothing lingering on your tongue already, picture your favourite meal, and think about the way that tastes.
When you have a little bit more time to curate your five senses ritual, follow the steps below to make your 15-minute evening routine feel like a luxury wellness retreat at home- one sense at a time:
SEE: Create a Soft Glow
Before you do anything else, give yourself permission to slow down. Dim the lights or turn on that one lamp that casts a gentle glow. Light a candle that feels warm and inviting—something earthy and grounding. Let the space visually cue you to unwind.
HEAR: Choose Calming Sounds
Music has the power to shift your entire mood. We’ve been loving Spotify’s Stress Relief playlist—it’s a calming mix that feels like a warm bath for your mind. Let it fill the space with soothing sounds and quiet the noise of the day. If you're feeling a little stressed and overwhelmed, enjoy sitting in silence for a few moments to ground yourself, and help you focus on the now.
SMELL: Infuse Serenity
A scent can transport you instantly. Whether it’s the comforting aroma of your favourite candle or the refreshing notes of peppermint tea, lean into smells that bring you calm. At our retreat, the scent of LoveTea’s peppermint blend created an immediate sense of ease—a reminder that even one deep breath can reset your energy.
TOUCH: Embrace Cozy Comfort
Slip into your favourite loungewear—something buttery soft that feels like a gentle embrace. Those super warm, comfy slippers from our retreat? Pure bliss. Every step feels like a luxury spa moment. Little details like these are your invitation to step into your retreat mode. Think about your favourite comfortable clothing as your self-care ritual uniform.
TASTE: Savour the Ritual
Pop the kettle on and choose a tea that soothes from the inside out. We keep coming back to that refreshing yet calming peppermint blend—like a deep exhale after a long day. While it's brewing, bring the tea up to your nose, and with eyes closed, take in the refreshing smell. Pair it with a small treat—a piece of dark chocolate or your favourite snack—something that feels like a celebration, not a chore (our Lamington Balls were in high demand at the retreat!)
The Importance of Ritual
At Health Lab, we believe that wellness isn’t just about the big gestures; it’s about the small, consistent rituals that remind you of your worth. When you tap into your five senses, even a few minutes can feel like a retreat.
It’s the way your slippers warm your toes, the way your tea feels like a hug, the way your favourite music washes away the noise of the day, and it's the way that you make time for yourself to do nothing at all but sit, and enjoy the moment.
We’re here to help you create a winter self-care routine that feels luxurious, intentional, and completely yours—no matter how busy life gets.