Deep Self-Healing on a Budget: 9+ Tips and Practices

August 4th, 2022

By Aletheia Luna

Guest writer for Wake Up World

So you’re broke, or havelow income, or don’t have much cash to spare – and yet you’ve realized how crucial it is to heal on a physical, mental, emotional, and/or spiritual level.

What do you do?

Well my friends, I know exactly what this is likeand let me tell you, I can relate to that sense of frustration of wanting to commit to deeper healing, and yet being asked to give over many hundreds – if not thousands – of dollars to begin the process (which is kind of annoying and often exploitative if you ask me!).

While it’s reasonable to want to give an “energy exchange” (in this case, money for someone’s time and effort), sometimes, that is simply inaccessible to us or perhaps not in alignment with our personal values.

In this simple article, I’m going to share with you some free or low-cost ways to practice deep self-healing based on my own experience and research.

But firstly, let’s define what exactly ‘self-healing’ means.

What is Self-Healing?

Image of a hand holding roses symbolic of self-healing

Self-healing is the practice of self-guided physical, mental, emotional, or spiritual healing. When we go on a self-healing journey, our goal is to soothe, dissolve, or remedy the unresolved wounds and traumas that are buried within us. 

The goal of self-healing is to always access a greater level of physical vitality, inner peace, happiness, confidence, harmonious relationships, life satisfaction, and spiritual fulfilment.

Self-Healing is a Primal Need (Not a “New Age” Trend)

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While skeptics of the healing and wellness industry are quick to label any inclination to self-heal as “new age” fluff, the need to heal is actually deeply rooted within us.

As professor Louis G. Herman writes,

Just as when we cut our finger, the skin automatically starts a process of self-healing and making whole, so the larger psyche pushes into consciousness what is struggling to be recognized and integrated in the interests of growth and health.

In other words, when the psyche, when the Soul senses that something is “off” within us, it will make an attempt to heal itself (just like skin does after it’s cut).

Your drive to self-heal is something to be celebrated, honored, and respected – don’t let anyone try to convince you otherwise.

You have the right to self-heal!

Deep Self-Healing on a Budget: 9+ Tips and Practices

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Below, I’m going to break down different categories of healing, as well as a few recommendations in each area that are either totally free or low-cost:

Physical Self-Healing

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(The following physical self-healing methods aren’t listed in any specific order of importance, excluding the first one, which in my opinion takes precedence.)

1. Healing the nervous system

Healing at the level of the nervous system is like the trunk of the tree: all other branches of physical healing go back to it in one form or another. And it’s for this reason that I’ve included it first.

While there are many expensive one-to-one sessions and hugely costly courses out there to help you heal at the nervous system level (where trauma is stored), there are also a few budget-friendly alternatives:

  • Going to your local library to request a book on nervous system healing (many libraries also have free apps which make this process easier) – FREE
  • Getting a free trial (usually 30 days) for a reading platform like Scribd (which is basically like a library where you can borrow as many books as you like per month for a low fee), and searching for books on the nervous system – FREE/LOW-COST
  • Searching Google for “nervous system healing” (there are some good websites and articles out there which offer free resources such as audio exercises) – FREE
  • Searching YouTube for “nervous system healing” and when you find a channel you like, watch as many videos of theirs as you can and take notes – FREE

Some book recommendations for nervous system healing:

  1. “The Body Keeps Score” by Bessel Van Der Kolk
  2. When the Body Says No” by Gabor Mate
  3. Waking the Tiger: Healing Trauma” by Peter A. Levine
  4. Accessing the Healing Power of the Vagus Nerve” by Stanley Rosenbery
  5. Somatic Psychotherapy Toolbox” by Manuela Mischke-Reeds

There are many other books out there, but these are a few great ones to start with (but don’t feel like you have to read them all!).

2. Yoga

  • Yoga classes can be pretty damn expensive. Some places that often offer cheaper yoga classes are YMCAs, community centers, and gyms. – LOW-COST
  • Search for classes online – I’m sure you’ve done at least one yoga class online before on YouTube (if not, there’s no shortage of instructors). There are also lower cost yoga apps and subscriptions which can help you stay more accountable. – FREE/LOW-COST
  • Buy in bulk. Sometimes yoga teachers/studios offer substantial discounts for buying a bulk number of classes. Just be sure to use all of them, otherwise you’ll be wasting more money than saving! – LOW-COST

3. Massage Therapy

  • Instead of paying for an expensive massage, ask a loved one to give you a massage (this can be an “if you rub my back, I’ll rub yours” scenario). – FREE
  • Use an old tennis ball you have to relieve tight knots (this is a myofascial release method). – FREE
  • Opt for a shorter massage, such as a 15 minute or 30 minute one, as opposed to a full length one. You can also sign up to a local massage therapists newsletter (if they have a website) or follow their social media page – often discounts or special deals will be offered a few times a year. – LOW COST
  • Search an online market place (such as Craigslist, Facebook marketplace, etc.) for massage tools that people are giving away for low amounts of money. Just be wary of electrical massagers and ensure they work properly before committing to buy! – LOW COST
  • As electric massagers can be expensive, look up “manual massagers” on whatever online shopping platforms you prefer, or go have a look in store. Manual massagers are much less likely to malfunction and often last a lot longer, so are cost-effective. – LOW COST

Other Free or Low-Cost Ideas:

  • Going outside and getting more sunlight – FREE
  • Cleaning up what you eat, removing processed foods, and eating more wholefoods – LOW-COST (low cost if you buy at farmer markets, some online subscriptions, and/or save money by cutting out processed/packaged foods and replace them with more simple alternatives like fruit)
  • Exercising more by jogging or taking walks in your neighborhood – FREE
  • Practicing breathwork (there are many free breathwork exercises which you can find online) – FREE

If you have any more suggestions or recommendations, please leave them in the comments!

Emotional/Mental Self-Healing

Image of a person holding a glowing electric heart symbolic of self-healing

As the heart and mind are so closely linked, I’ve put them together in this section.

Here are some recommendations in no particular order:


Journaling is one of the deepest, most accessible, and beneficial self-healing tools in existence.

You can opt to go paper-free and use your phone (and a secure app or platform which is password-protected like Google Drive or Penzu), or buy a cheap journal/diary from your local two dollar store or in the stationary isle of your local super market.

There are also many amazing guided journals and workbooks available at an affordable price out there. If you can’t afford therapy or costly self-healing courses that run in the hundreds (or thousands) of dollars, journaling is a wonderful alternative. 

When I had no one to turn to in my younger years, journaling was a life-saver that helped me to introspect, process my feelings, and see my life from a bigger perspective.

For this reason, I recommend checking out three of the low-cost, highly rated guided journals I’ve co-created through the past few years. These are perfect for beginning the journey of emotional and mental self-healing:

2. Mirror Work

Mirror work is one of the most intimate, immediate, and deeply impacting forms of emotional self-healing that I’ve come across, period. One of the best things about this practice is that … you guess it, it’s totally FREE!

I credit mirror work with helping me to heal old self-aggression wounds and infuse more self-love and acceptance into my life. In fact, mirror work is so vital that I practice it each and every day – and have done so for about the past couple of years.

All you need when it comes to mirror work is a mirror, some privacy, and perhaps a journal if you want to record your discoveries. I also like to have an affirmation or two on hand such as, “You are doing so well, good job!” “It’s okay to feel sad, I’m there for you,” and so on. (I like to talk to myself in second person.)

For more guidance on how to practice mirror work, see my free guide entitled, “How to Practice Mirror Work (7 Step Guide).”

3. Self-Study (or ‘Didacticism’)

Self-directed learning is a huge part of emotional and mental self-healing. In fact, this whole website is based on the premise that self-study is a crucial part of our psychospiritual wellbeing. 

(By the way, if you enjoy this article and would like to benefit more from all the free guides and resources we’ve offered since 2012, you might like to subscribe for a weekly dose of spiritual guidance and inspiration!)

According to this website, didacticism can be defined in the following way:

Didacticism is a term that refers to a particular philosophy in art and literature that emphasizes the idea that different forms of art and literature ought to convey information and instructions, along with pleasure and entertainment.

That’s what this Soul-centered website – and many other websites out there – offer.

If you prefer self-study in the form of books or courses, some free or low-cost ideas include the following:

  • Depending on what you’re interested in learning about, there are some free or low-cost course websites out there such as Coursera, Udemy, TedEd, and so on. (Simply type in “best free online education websites” in your internet search browser.) – FREE / LOW-COST
  • YouTube is always a wonderful resource when it comes to learning new topics (albeit in a generally surface-level way). – FREE
  • Podcasts – there are quite a few free apps that allow you to listen to podcasts. Some include Spotify, Amazon Music, Google Podcasts, Stitcher, Audible, and so on. What I love about podcasts is that you can listen to them anywhere without the distracting video element! – FREE 
  • The library is a great way to take out books and audiobooks free of charge. Most libraries even allow you to request any book you want (however, usually there is a longer waiting period). In another lifetime, I studied to be a librarian (however, decided to do this website/work instead!), so I have fond memories of the library – it’s also a great place to go so that your self-study doesn’t feel so isolating. – FREE
  • A couple of our low-cost ebooks that you might be interested in are our “The Spiritual Awakening Process” and “The Power of Solitude” ebooks. – LOW-COST

Other Free or Low-Cost Ideas:

  • Affirmations are beautiful, sweet, and simple ways of reprogramming old core beliefs that keep you stuck in cycles of pain. This is a wonderful free and robust practice that can be carried with you anywhere. I recommend reading my “101+ Morning Affirmations For Anxiety & Depression Sufferers” guide for some inspiration! – FREE
  • Tarot and oracle cards are a wonderful tool in your self-healing box. There are many affordable decks out there (but be mindful that one deck is plenty – no need to fall into a trap that I’ve fallen into, which is collecting too many of them, aka. the seductive allure of spiritual materialism!). The classic Rider Tarot Deck is fairly affordable and there’s also the option of downloading tarot or oracle apps on your phone if you prefer one that’s more portable. There are also a few printable decks out there if you’re a crafty person. (Here on lonerwolf, we offer a mini Inner Child Cards oracle on our freebies page.) You can read more about oracle and tarot cards for inner work in my free guide. – LOW COST

If you have any more suggestions or recommendations, please leave them in the comments!

Spiritual Self-Healing

What does ‘spiritual self-healing’ mean? At an Absolute level, we are all Whole – it is just the mind that is in a state of fragmentation.

Spiritual self-healing, therefore, points to spiritual methods that help us to feel better by reminding us of our interconnectedness, Oneness, and greater purpose in life.

Spiritual self-healing methods (as well as all other forms of self-healing in this article) are a big part of the spiritual awakening journey.

Here are some recommendations in no particular order:

1. Creativity and Art

Creativity comes from the heart and Soul, and as such, it’s a vibrant spiritual self-healing method.

Some free or low-cost ideas include:

  • Get your art materials from a local two dollar store, or bargain/discount shop. You’ll be surprised by what you find! – LOW COST
  • Search around your house for materials that you already have such as colored pencils, scraps of paper, magazines, glue, pastels, string, and other quirky objects that can be used in your artwork. – LOW COST
  • Forage in nature for items you can creatively use, such as leaves, acorns, shells, stones, sticks, shells, sand, and so on. Just make sure that you’re being respectful to the surrounding environment. – FREE
  • Download an art or creativity app on your phone, just search for “art app” or “creativity app.” – FREE / LOW-COST

Note: To make your art truly healing, make sure you always do it intentionally. In other words, target your creation process toward some aspect of your life that you struggle with, for example, processing grief, accessing your inner power, discovering your life purpose, letting go of old wounding, and so on.

2. Ecotherapy 

Nature is such a beautiful and enriching way to reconnect with your Soul, gain higher perspective, and feel connected to Life. Plus, it’s great for those with a low budget. 😉

Not only that, but nature is truly our “original” form of healing as a species: our entire lives depend on the food, water, shelter, and many other resources we gain from Mama Earth.

Here are some self-healing ideas:

  • Go to your local park and spend some time listening to an open-eyed meditation while you’re there. Alteratively, simply enjoy soaking in the environment by mindfully looking around you at the people, animals, shrubs, clouds, etc. – FREE
  • Walk barefoot somewhere safe, like in your backyard, next to a river or beach, etc. Soak in the energy of the earth (and while you’re at it, you might like to research the topic of “earthing”!)  – FREE
  • Sit with your back against a big tree – feel its strength and resilience and let that settle your body and mind. – FREE
  • Spend some time with one of your pets. Play with them, cuddle them, and let them remind you of the simple pleasures of life.  – FREE
  • Do some “forest bathing,” which has many proven health benefits. Read more about forest bathing– FREE
  • If you live in a big city and find it hard to access nature, listen to some sounds of nature and watch documentaries about nature. Also, make space for some indoor plants which can help you reconnect with nature. – FREE / LOW-COST

Read more: Ecotherapy: 14 Types of Earth-Centered Healing You Will Love

3. Meditation

Meditation is an obvious choice for this article and section, and unless you’re signing up to some big expensive retreat, there are many ways to do meditation for free. In fact, I’d say that when it comes to meditation, such a practice is, by nature, free! All you need is a quiet place to sit, and perhaps a seat or cushion.

When it comes to guided meditations, there’s no shortage out there. Simply search YouTube or a music app like Spotify for “guided meditation” and you’ll find many.

There are also loads of wonderful apps out there as well which offer free meditations such as Calm, InsightTimer, Headspace, Simple Habit, Smiling Mind, and so on. Keep in mind, however, that some of these apps require a subscription, while others are totally free.

Free meditations are also sometimes offered in-person at community events, YMCAs, and at certain places like Buddhist sanghas or Hindu gatherings.

Here are a couple of free guides that can help you go deeper into meditation and choose what style suits you best:

Other Free or Low-Cost Ideas:

  • There are some interesting and valuable spiritual apps out there which are either free or low-cost. Simply search “free spiritual apps” and you’ll find everything from mindful self-care apps to push notification affirmations. – FREE/LOW-COST
  • If you’re interested in learning more about a specific form of self-healing (such as reiki), there are many groups often found on social media that can give you ideas. Some of these groups also offer free services (although be mindful and wary of ‘spiritual sharks’ and use your spiritual discernment). – FREE
  • Listening to music is a wonderful way of reconnecting with your Soul and practicing self-healing. While most platforms that have music play advertisements, there’s also the option of going old-school and hiring CDs from your local library (they probably have some) or thrift store. Also, many platforms these days are ad-free, but limited in functionality like Spotify, where you pay a premium for the privilege of choosing what track you listen to next and creating playlists) – FREE
  • Discover more ideas in my free spiritual healing article (plus what to be careful of)!

If you have any more suggestions or recommendations, please leave them in the comments!

About the author:

Aletheia Luna is a prolific psychospiritual writer, author, and spiritual mentor whose work has touched the lives of millions worldwide. As a survivor of fundamentalist religious abuse, her mission is to help others find love, strength, and inner light in even the darkest places. She is the author of hundreds of popular articles, as well as numerous books and journals on the topics of Self-LoveSpiritual Awakening, and more. See more of her work at

This article, Deep Self Healing on a Budget: 9+ Tips and Practices, was originally published on, reproduced with permission.

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