The Real Self-Care: 10 Minutes at a Time
True healing doesn’t come from a spa day—it comes from within.
In the world of recovery, we hear the word “self-care” a lot. And often, we’re led to believe that self-care means massages, expensive smoothies, fancy face masks (you should see my 11-year-old daughter’s collection), or vacations on distant beaches. But for many of us walking the path of recovery, those things aren’t always accessible—or even what we really need.
The truth is that real self-care doesn’t cost a dime. It’s about reconnecting with yourself, tending to your mind and body with consistency, and showing up for your healing—one simple practice at a time. That’s why we’re reclaiming self-care with a simple, grounded formula:
10 minutes of meditation
10 minutes of movement
10 minutes in nature
That’s it. Just 30 minutes a day to return to yourself.
If you are anything like me, you wear many different hats. I am the Owner, Co-Founder, and Executive Director of a treatment facility, a wife, a student, a mom, a daughter, a sister, an author, and a person in recovery from addiction. Often, I put myself last and will find excuses to not take time to care for myself but here is the real deal, we can ALL find 30 minutes a day to take care of ourselves.
Here is how we can do it!
10 Minutes of Meditation: Quiet the Noise
Meditation helps quiet the noise—the judgment, the cravings, the chaos. When I first got clean, the noise would not stop. My mind raced, constantly. Meditation helps us pause, breathe, and observe what’s actually going on inside. There is no “right way” to meditate. We find what works for us. Just sit. Get comfortable. Close your eyes. Breathe in through your nose, out through your mouth. Let thoughts come and go. You can use an app, a YouTube video, calming music, or nothing at all. It’s not about doing it perfectly. It’s about creating space in your mind to breathe.
In recovery, silence can feel scary at first. But with time, that silence becomes peace.
10 Minutes of Movement: Wake Up the Body and Just Move!
Your body has carried you through so much. It deserves to be honored, not punished. Move it gently—stretch, dance, walk, do jumping jacks, swim, flow through some yoga. This is not about fitness or looking a certain way. It’s about feeling your body. Coming home to it. Rebuilding trust. Releasing stress.
You don’t have to go hard. You just have to go kind and move!
10 Minutes in Nature: Return to the Earth
Step outside. Feel the air, the sun, the breeze. Touch a tree, watch the clouds, listen to the birds. Take your shoes off and walk around to feel the grass. Let nature remind you that you are a part of something bigger. Even if it’s just sitting on your porch or standing under a tree—those 10 minutes help reset your nervous system and reconnect your spirit.
Nature doesn’t ask anything of you. It just invites you to be.
Why This Matters in Recovery
In recovery, we’re learning how to live again without substances. That’s a huge shift—physically, emotionally, and spiritually. I am still learning how to live after 16 years of continues recovery. These 10-minute practices give you something real to hold onto each day. They create rhythm, balance, and presence. They help you build a life that feels good—without needing to escape it.
And here’s the best part:
You don’t need money. You don’t need equipment. You just need you.
Start Today
Here is your call to action, are you ready!? Let’s go.
Schedule time throughout your day to take care of you. Make it yours. You don’t need to do it perfectly—just consistently. Because healing isn’t some grand gesture. It’s a series of small, loving choices.
And it starts with 30 minutes. Every day. For you.
Meredith Speir-Cavalier
