While various Latine communities may be filled with distinct cultural beliefs and customs, collectively we often struggle with the concept of self-care. Many believe they can’t take time away from caring for family members.
“In collectivistic cultures, like the Latine community, it can feel wrong and selfish to tend to your own emotional needs,” says Thaimi Fina, licensed mental health counselor.
But with rising stress levels, it’s clear that we must make time for our mental health and wellness—not just for ourselves but also for our families.
“It can be helpful to consider how much more capacity you’ll have to be present and engaged with your loved ones and community when you are emotionally well,” says Fina. “These self-care efforts create such significant ripple effects that an investment in your mental health actually becomes an investment in the well-being of your loved ones, too.”
We cannot take care of others if we do not take care of ourselves. And since children often mimic what their caretakers do (good or bad), they’ll see they need to fill their own cups before they can support someone else. The beauty is that by choosing rituals that derive from Latin America, our families can continue to grow as individuals and keep culture alive for generations to come.
While some may hear the word “self-care” and automatically think expensive week-long retreats or feel intimidated, you can practice self-care at any price point and in any way you please. Here are a few Latine rituals you can practice to show yourself some love.
Baños and Limpias
Also known as spiritual baths, baños, and limpias are deeply embedded in Latine traditions.
“When people ask me why limpias are good for them, I tell them that just like you brush your teeth and wash your face and take showers, we also need to consider that our energetic and spiritual bodies need care,” says Yvette Montoya, a healer, herbalist, and bruja. “Physics says energy cannot be created or destroyed, and since we are energetic bodies constantly coming to contact with other energetic bodies, there is going to be energy transfer no matter what we do. It’s not all inherently good or bad. It’s just whether or not it’s useful or not useful for us.”
You can use limpias for many different reasons, including removing stagnant or negative energy, calling in love, or setting a self-love intention.
“If you’re feeling bogged down and tired, have high tight neck and shoulders or like you have racing thoughts, headaches—or maybe your nervous system feels overloaded, a limpia can help with emotional and energetic regulation,” says Montoya, who started her bruja practice a decade ago. “When I work with clients, that’s the goal, to remove the unuseful energies that leave them feeling tired, anxious, and overwhelmed. Having that clarity also allows us to connect with ourselves more deeply and connect with ourselves on a spiritual level.”
What You’ll Need:
- Herbs
- Flowers
- Spiritual colognes (Florida Water or Rue Water)
- Fruit
- Essential oils
- Epsom salt or sea salt
How:
You can add the ingredients as is to a bath filled with water, or alternatively, you can place the herbs and flowers in a pot of boiling water to simmer for 10 to 15 minutes and then cool down. Once cool, strain the water before pouring it into the bath or over your head and body while standing in the shower. Get the kids involved by having them help select the flowers and herbs that you will use. Let their little hands get in there and mix the bath water with the ingredients as they set their own intention for this special baño.
One of the most important parts of a limpia is being intentional. “What is your motivation?” says Montoya. “What are you going to achieve?”
Working with a practitioner can help you get better results. “If you’re trying a limpia for the first time, definitely vetting your practitioner is important, as well as being open to the process,” she says. “There’s no point in going in and doing it if you’re going to be skeptical, closed off, and expecting the practitioner to prove themselves to you. Faith is the most important ingredient here.”
Smudging
For centuries our indigenous ancestors have practiced smudging, a ceremony for purifying or cleansing the soul of negative thoughts of a person or place. By utilizing tools to represent the four elements—water, earth, fire, and air—you can shed whatever no longer serves you and renew your energy, an optimal sign of self-love.
What You’ll Need:
- Shell
- Sacred plant (sage, sweetgrass, tobacco, or cedar)
- Wooden match or lighter
How:
Fill a shell, which represents the water element, with a sacred plant—the earth element—like sage, sweetgrass, tobacco, or cedar. Ignite the plant to create a fire element, preferably with a wooden match, and when you gently blow out the flame, it will produce smoke—the air element. The smoke is believed to contain the power to heal your mind, body, and heart, and cleanse your energy, leaving you feeling overjoyed and filled with love. The kiddos will benefit just as much as you. Normalize spiritual cleansing by doing it while they’re involved in everyday activities like watching cartoons or playing with toys and explain how this sacred ritual is intended to protect them and their home.
Meditation/Prayer
Latine culture has deep roots in organized religions that heavily involve prayer— and according to the Oxford Dictionary, meditation is a form of mental prayer. “While there are many forms of mindfulness practices that can improve mental health, meditation is a powerful option that can help people practice slowing down, being still, and noticing thoughts and urges without immediately acting on them,” says Fina. “Those skills are so valuable to develop as we navigate the challenges of daily life.”
When you go inward the intention is to quiet the mind and tune in to your spirit. As you do this, you may find a deeper connection to the Divine presence in your life, as well as with ancestors, spiritual guides, sacred ones, and animal spirits. Daily meditation practice has been credited with relieving stress, better sleep, less anxiety, and overall happiness. What better way to say “I love you,” to yourself than that?
What You’ll Need:
How:
Meditation can take on many forms. You can sit in stillness or meditate while walking or even in the shower. You can meditate in silence, with music, or by listening to a meditation guide. Whichever you choose, you can do as a family. With small children, it’s important to tap into their imagination. Have them lie down and close their eyes, imagining they are a bear cub lying in the sun. With their eyes closed, ask them to stay as quiet as possible as they try to hear all the sounds around them. Without even realizing it, they’re meditating.
With reporting from Yara Simón.
