3 Spiritual Practices to Keep You Grounded in Times of Transition
Listen to my podcast episode on this story.
September has a way of bringing change all at once. New schools, new jobs, new routines, new expectations ~ and sometimes several of those shifts hit at the same time. When life feels unsettled, it can be hard to find your footing.
In this post, I’m sharing three spiritual practices that can help you stay grounded during a season of transition: journaling, a daily walk, and doing something you love. These are simple, sustainable practices that can support your nervous system, help you reconnect with yourself, and remind you that you are not moving through change alone.
Why Transition Feels So Hard
Transitions are difficult not just because things are changing, but because multiple parts of life often change together. A move, a new school year, a job shift, or a family adjustment can affect your schedule, your energy, your emotions, and your sense of identity all at once.
That’s been especially true for me lately. I recently moved from Ireland to Colorado, while my kids started new schools and my husband started a new job. In other words, a lot changed at the same time. When that happens, you can’t always count on your usual rhythms to hold you up. You need practices that are already in place ~ habits that can steady you before you even feel steady yourself.
That’s really what grounding practices do. They help you find a new rhythm while everything is still in motion.
Practice 1: Journaling Helps You Hear What’s Under the Surface
One of the most grounding practices I rely on is journaling. I’ve done some form of journaling since I was young, and over the years it has become one of the most important ways I check in with myself.
The version I return to most often is morning pages from The Artist’s Way by Julia Cameron. If you haven’t tried it before, the idea is simple: write three pages of stream-of-consciousness journaling first thing in the morning, before you do anything else. No pressure. No editing. No trying to be eloquent.
That part matters more than people think. When you’re in transition, your mind is often full before your day even begins. Journaling gives all those scattered thoughts somewhere to go.
It helps you process what happened yesterday. It helps you name what you’re feeling about today. And it often reveals emotions or worries that have been hovering beneath the surface without being fully acknowledged.
There’s also a practical benefit: when I don’t journal for a few days, I can feel the difference. I get a little more disconnected, a little more reactive, and a little less patient. For me, journaling is not just a writing habit ~ it’s a spiritual practice that helps me stay connected to my inner life and to God in the middle of ordinary, everyday things.
How to Make Journaling Work in a Season of Change
If journaling feels intimidating, keep it simple:
Write by hand if possible.
Start with three to five minutes instead of worrying about length.
Don’t try to make it “good.”
Use it to notice what you’re carrying, not to fix everything.
The goal is not perfect clarity. The goal is to create space for honesty.
Practice 2: A Daily Walk Restores Perspective
The second practice I recommend is taking a daily walk. This is something I do almost every day, and I’ve done it for years ~ even before I had a dog to walk.
At first glance, a walk can seem like a simple physical habit. And it is that. Movement matters. It helps your body regulate stress, keeps your blood flowing, and gives your nervous system a break from constant stimulation.
But a daily walk does more than move your body. It gives you perspective.
When life feels crowded with demands, a walk creates just enough distance for you to breathe again. You step away from the clutter of your schedule and reenter the world with a wider lens. You notice the sky, the trees, the colors, and the people around you. You remember that your current stress is real, but it is not the whole story.
That’s one reason walking has become such an anchor for me. It helps me return to myself after being pulled in many directions. Even 20 minutes can shift the tone of a day.
It also gives you a different kind of space for prayer and reflection. You do not always need to sit still to become grounded. Sometimes you need to move in order to settle.
What Makes a Walk Spiritually Grounding
If you want your walk to be more than exercise, bring your attention into it:
Notice what you can see.
Listen to the sounds around you.
Pay attention to your breath.
Let the rhythm of walking slow your thoughts down.
This kind of embodied awareness can be deeply calming. It brings you back into the present moment, which is often exactly where you need to be during a transition.
Practice 3: Do Something You Love to Remember Who You Are
The third practice is a little broader, but no less important: do something you love.
This might be singing, crafting, cooking, painting, baking, gardening, or anything else that brings you joy and helps you express yourself. The point is not productivity. The point is connection.
When you’re in transition, it’s easy to feel as if your identity is being rearranged along with your schedule. Doing something you love reminds you that you are more than the current moment. You are not only the person adjusting to a move, a new job, a new school, or a new season. You are also the person who has carried certain joys, gifts, and loves with you throughout the years.
For me, singing is one of those things. During a recent road trip, we sang a lot along the way. That may sound small, but it was deeply grounding. Singing reminded me not only of what I enjoy in the moment, but of something I’ve loved for my whole life. It connected me to a version of myself that has existed across different seasons and places.
A craft project did something similar for me this summer. It was familiar, comforting, and satisfying. It gave me a sense of continuity ~ a reminder that even when my surroundings change, some threads of who I am remain.
That’s the quiet power of joy in a transition. It does not erase uncertainty, but it helps you stay in touch with your deeper self.
Examples of Grounding Activities You Might Love
Here are a few ideas if you’re looking for a place to begin:
Singing or listening to music
Knitting, sewing, or another craft
Cooking a favorite meal
Drawing, painting, or coloring
Reading something nourishing
Baking for your family or friends
Choose something that feels natural, not forced. You’re not trying to add another task to your day. You’re creating a moment that helps you remember who you are.
The Deeper Purpose of These Practices
These three practices ~ journaling, walking, and doing something you love ~ all serve a larger purpose. They help regulate your nervous system, keep you present, and remind you that you are accompanied in the middle of change.
That accompaniment matters. When life is shifting, it is easy to feel as though you are carrying everything on your own. But grounding practices can become places where you remember something deeper: you are not alone.
As you journal, walk, or sing, you can begin to notice that God is present in the middle of your ordinary life. Not just in the big spiritual moments, but in the small ones too. In the scratching of a pen. In the rhythm of your steps. In the joy of doing something you love.
That awareness changes the way you move through transition. You stop measuring stability only by whether everything feels settled. Instead, you begin to trust that groundedness can exist even while things are still changing.
How to Start When Everything Feels Unsettled
If your life is in a season of upheaval, you do not need to start all three practices at once. Begin with one.
Pick the practice that feels most accessible right now:
If your mind feels crowded, start journaling.
If your body feels tense, take a walk.
If you feel disconnected from yourself, do something you love.
The key is consistency, not perfection. These practices work because they become part of your life before you desperately need them. Over time, they become part of the rhythm that carries you through.
And if you’re already doing some version of these things, take that as encouragement. You may be more grounded than you realize.
Frequently Asked Questions
What is the best spiritual practice during times of transition?
There is no one best practice for everyone, but journaling, walking, and engaging in something you love are all especially helpful because they support both emotional regulation and spiritual connection.
How do I stay grounded when life changes quickly?
Keep your routines simple and repeatable. Even small daily habits can create a sense of steadiness when everything else feels uncertain.
Is journaling really a spiritual practice?
Yes. Journaling can be a way to notice your inner life, process emotion, and make space for reflection, prayer, and connection with God.
What if I don’t have much time for these practices?
Start small. Five minutes of journaling, a short walk, or a few minutes spent on something you enjoy can still make a meaningful difference.
Can joy really help during stressful seasons?
Absolutely. Joy does not remove stress, but it can help restore perspective, reconnect you with your identity, and give you strength for the next step.
Conclusion
Transitions can make life feel unstable, but they can also invite you to build deeper rhythms of care. Journaling helps you hear what’s beneath the surface. Walking helps you regain perspective. Doing something you love helps you remember who you are.
Together, these practices create space for grounding, resilience, and spiritual awareness. They remind you that you do not have to wait until everything settles before you can feel supported.
If you’re in a season of change, choose one practice to begin today and let it carry you forward.
Listen to my podcast episode on this: https://spiritualpracticesforthesoul.substack.com/
