Healing doesn’t end when the breakthrough happens - it begins there. Just like a home needs upkeep, so does your spirit and body. A maintenance plan is about honoring your humanity and staying rooted in what truly nourishes you.
Spiritually, this might look like regular confession, Scripture, silence, or sitting with the Lord when you feel nothing.
Somatically, it might mean breathwork, walking barefoot in the grass, nourishing meals, or 90 seconds of stillness after a hard conversation.
This is not about performing a perfect routine. It won't be perfect. Life will happen. But, it’s about creating rhythms that help you return to God and yourself again and again because you don’t need to be healed once. You need to be held daily.
Creating Your Spiritual + Somatic Maintenance Plan
Daily Rhythms
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Morning prayer + breathwork (5–10 min)
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Body scan or somatic check-in
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Nourishing meals at regular intervals
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2–5 minutes of vagal toning (humming, sighing, or cold splash)
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Movement: stretch, walk, dance, or sway
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Visual pause: go outside, look at the sky, light a candle
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Evening gratitude + examen (reflect on where God met you)
Weekly Spiritual Anchors
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Sunday Mass (non-negotiable)
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Adoration or quiet time before the Blessed Sacrament
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Lectio Divina or Scripture journaling
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Confession (if needed, at least once monthly)
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Digital Sabbath or screen-free evening
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A rest block (no to-do’s, only receive)
Weekly Physical Practices
- Long exhale breathing (4 counts in / 8 counts out)
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Lymphatic dry brushing or warm bath
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Grounding walk with sensory awareness
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Holding your heart and belly while becoming aware of your breath
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Laying on the floor with weighted object or baby (stillness practice)
Monthly Maintenance
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Review what’s working in your rhythms
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Schedule support (here's an exclusive package just for you!)
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Reflect: Am I performing or receiving?
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Adjust expectations with your season
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Revisit your identity: Who does God say I am?
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