Self-Care in a Suitcase: What I Always Travel With

This blog is being written from Rove Downtown in Dubai, as we just checked in and are looking out our hotel room window overlooking the Burj Khalifa—where the adventure begins and my rituals will follow by my side throughout the adventures ahead. Feels like a pinch-me moment.

On the 14-hour flight to Dubai, I found myself immersed in a surprisingly soulful journey. High above the clouds I decided to watch Better Man, the new Robbie Williams biopic. As the story unfolded on my screen, I was overcome with a wave of nostalgia. I reminisced about seeing Robbie Williams live during his Let Me Entertain You Tour back in 2015, recalling the electric energy of that concert. My heart swelled remembering how I sang along at the top of my lungs to those anthems years ago. The movie stirred up emotions—there were moments I’ll admit I got teary-eyed—yet I felt warmly uplifted at the same time. It’s amazing how 40,000 feet in the air, a film and a memory can make you feel so grounded. I realised that music and travel are both journeys through time; each song and each mile high above the earth can reconnect us to who we were and inspire who we’re becoming. As the closing credits rolled, I sat in reflection, grateful for the gentle reminder of how far I’ve come since that 2015 concert, and how the thrill of adventure and love of music remain ever-present in my life.

It wasn’t just my heart that was cared for on this flight—my body and mind found nourishment too. For dinner, I savored a flavorful lamb Machbous — a dish of marinated lamb in Middle Eastern spices with rice — that felt like a cozy preview of the region awaiting me. Each bite was delicious and comforting, almost as if the spices themselves were saying “welcome to the Middle East” before we officially touched down.

After the meal, I treated myself to a cup of herbal tea and settled into a calm state, which helped me drift into about 6 hours of solid sleep. Getting that much rest on a long-haul flight felt like a small victory; I woke up feeling refreshed and quietly proud of listening to what the needs of my body.

Midway through the flight, I took a gentle lap around the cabin to stretch and reset. I found a little space near the galley and indulged in a few travel-friendly yoga stretches — a simple forward fold to release my lower back, a couple of improvised sun salutations to get my blood flowing, some slow neck and shoulder rolls to melt away the stiffness of sitting and a few jumps and shakes to shift any stagnant energy. It felt so good to move. In that moment, doing a sun salutation at 35,000 feet, I smiled at how these mindful travel rituals keep me grounded (even in mid-air). Each stretch was a reminder that travel isn’t an excuse to abandon self-care; rather, it’s an opportunity to be even more present  and kind to my body.

Feeling looser and more energised after stretching, I returned to my seat and pulled out my book. I have had my head in the pages of Mindset by Carol Dweck, and I managed to dive through three more chapters during the flight. The quiet hours while everyone else slept were the perfect time to absorb her insights about growth and resilience. Every few pages I found myself nodding along, already thinking of ways to apply a growth mindset to the new experiences this trip will bring. I’m genuinely excited to share some reflections from this book once I have finished it, because its message is resonating deeply with this journey I am on and what I am currently experiencing in life. There is something about reading an inspiring book in transit – it’s as if the mind is more open when you’re between places, neither here nor there and the lessons sink in a little further.

Of course, a little entertainment and snacking helped balance out the long journey too. Later in the flight, while my travel companion dozed, I quietly indulged in a snack of a fresh banana and savoury soy crisps. As I munched, I watched an episode of The Snow Girl which I downloaded pre-flight. The combination of a gripping storyline and a tasty snack was a nice little mood booster as the hours ticked by. It’s funny how a good show and some comfort food can make a plane cabin feel a bit more like home. This small act of letting myself unwind with a show reminded me that wellness is also about allowing simple joys – a bit of TV, a treat – to coexist with the more mindful practices.

By the time the cabin lights slowly brightened for our pre-landing breakfast, I felt a sense of bliss as morning light was peeking through the window as a hearty breakfast tray arrived and I could almost pretend I was at a little cafe rather than cruising through the sky. I was served a fluffy Gruyère omelette with veal sausages, paired with a side of blanched spinach that made me feel like I was starting the day right. There was also a bowl of fresh seasonal fruit – juicy slices of melon, strawberries and kiwi – adding a refreshing, hydrating touch. I even indulged in a creamy mango chia pudding for a sweet finish. Savouring mango chia pudding at sunrise, while above the Arabian Gulf, was a moment of pure delight. It was as if my body and taste buds both said “thank you” for keeping us nourished. This wholesome breakfast, enjoyed mindfully, gave me an energising boost and a sense of routine even in the unconventional setting of an airplane cabin.

As we began our descent into Dubai, I took a deep breath and reflected on how fulfilling this journey had been in its own right. What could have been a grueling, draining 14-hour flight turned into a meaningful experience of grounding and nourishment. I had tended to my emotional wellbeing (through music and memories), my body (with food, rest, stretches and intuitive movement) and my mind (with reading and mindful relaxation). All these little in-flight rituals came together to keep me present and balanced. I felt rejuvenated and grounded stepping off the plane – not exhausted, but inspired and ready to embrace the adventure ahead. In that moment, I knew that even as the travel itinerary unfolds, I will carry these mindful travel practices with me, using them to stay centered no matter where I am in the world.

There is something so soul-stirring about preparing for a trip. The excitement.
The anticipation. The planning. The packing.
And let’s be honest—sometimes the overwhelm too. Over the years, I have found a little secret that makes every journey feel a lot smoother, softer and way more aligned with who I am…

There is also something wildly liberating about stepping into a new place—the scent of unfamiliar air, the rhythm of a city you don’t yet know, the curious heartbeat that beats faster when you land somewhere you have never been before.

Amidst the beauty, the bustle and the buzz—I stay well because wellness isn’t something I leave behind when I board a plane. Wellness is something I bring with me. It travels in my breath, in my rituals, in the way I tune in instead of tune out.

As I write this from my comfy little haven for a few days at Rove Downtown in Dubai before landing in Egypt, I want to share exactly how I care for myself while exploring the world. Not from a place of rigidity, but from a place of reverence. From the belief that self-care isn’t something I do—it’s something I live.

I pack with intention.

I don’t just throw things into a suitcase last minute (though I’ve had those moments too!). Instead, I choose to ask myself a few key questions:

What does my body, mind and heart need on this journey?

What will soothe my nervous system and support my energy?

What will help me stay grounded, glowy and connected to myself?

These questions guide me as I prepare both my carry-on luggage and my daily travel handbag—two sacred spaces that hold the tools and treasures I rely on to feel my best on the go, because wellness isn’t something I leave at home. It’s something I carry with me—always.

Whether I’m headed on a wild adventure, a weekend retreat, or a soulful solo escape, my carry-on and daily travel handbag are packed with intention. Everything inside is chosen to support my body, mind, heart and soul. For me, traveling well means more than just getting from A to B—it means staying grounded in who I am, no matter where I go. Wellness is a lifestyle, and it comes along for the ride.

Below, I am excited to share a behind-the-scenes peek into what I actually pack when I travel—organised into easy categories for inspiration. Whether you are heading to a tropical retreat, a cozy weekend getaway, a whirlwind city escape or a family , I hope this helps you feel calm, clear and cared for as you move through the world.

Keep reading to find out what’s in my carry-on—a portable wellness ritual and personal in-flight sanctuary, filled with essentials I want close during long journeys or when first settling into a new space.

My carry-on is where intention meets action. It’s not just about staying organised—it’s about staying supported, grounded and prepared.

Let’s start with body nourishment to fuel energy and flow from the inside out.

Reusable Water Bottle – Hydration is a non-negotiable for me. I bring an empty stainless-steel bottle and refill it as soon as I am through security. Bonus: I sometimes add a few drops of lemon essential oil for a little zing or Spearmint to revitalise.

Electrolyte Sachets – I keep a few single-serve sachets in my bag for hydration support and energy on the go—an absolute must to support immunity across time zones and airport lounges. Flights, heat, walking all day… your body needs and deserves that extra boost, especially after flying or sweating.

Herbal Tea Bags – Peppermint, chamomile and ginger are my go-tos. I love sipping tea during flights or cozying up with a cup upon arrival—chamomile to soothe, peppermint to support digestion and ginger to awaken the senses.

💡 Travel Tip: Airplane air is super dehydrating. Set a timer or reminder on your phone to take a sip every 30 minutes. Your body will thank you later.

Next up are my skin and beauty rituals—the little essentials that help me feel fresh, glowy and grounded wherever I go.

Hydrating Face Mist – A few spritzes mid-flight and I feel instantly revived. Rosewater or aloe-based mists are beautifully soothing. Abundance Body Spray made with love by one of my soul sisters from by BellaOils.

Lip Balm & Hand Cream – Dry lips and hands are real on long flights. I love a balm with shea butter or coconut oil.

Facial Oil or Serum – I apply this before, during or after a flight to lock in moisture and keep my skin looking radiant. Glory Glow Oil from UrthCollective

Gua Sha or Jade Roller – Yes, I’ve pulled this out mid-flight. It feels so good and supports lymphatic flow.

 Natural Toothpaste & Deodorant – Just because you are on the move doesn’t mean you can’t feel fresh and fabulous, and smell good too.

🧖🏽‍♀️ Beauty is a ritual and a state of mind rather than a performance. When I tend to my skin while traveling, I’m not doing it for anyone else. I am doing it to feel connected to myself.

Essential oils are my in-flight apothecary—tiny bottles of calm, clarity, and comfort that travel with me wherever I go.

Lavender – For calm moments and peaceful naps at altitude.

DigestZen – My best friend after airport food or unfamiliar meals.

Rose – For heart opening and luxurious grounding.

Easy Air – Breathe blend for travel congestion and airflow on planes.

Eucalyptus – Clears the sinuses and energises the spirit.

Wild Orange – A burst of sunshine in a bottle—uplifting and joy-giving.

Oregano – Nature’s antibiotic; great for immune support.

Peppermint – For headaches, digestion, and a fresh wake-up spritz.

Tea Tree – Antibacterial and skin-loving.

I also carry a few mindful tools that I like to think of as soulful anchors for the journey—that help me stay present, centered, and connected no matter where I am in the world.

Journal + Pen – Airports and airplanes are where my best ideas flow. I love jotting down dreams, insights, and inspirations as I move.

Oracle or Affirmation Cards – A single card pull before boarding can set the tone for the entire trip – this trip I am using Medicine Heart Oracle from Alana Fairchild alongside travel affirmation I curated a few weeks ago for a client who is currently traveling.

Download yours here.

Noise-Cancelling Headphones – For tuning into a guided meditation or calming playlist without external distractions.

Downloaded Meditation App – Insight Timer, Calm, or even breathwork tracks I have saved.

Travel Candle or Aromatherapy Roller – Scent is a portal. Lavender, vetiver or frankincense help me drop into calm and presence.

🌬️ Your energy is precious. Protect it, nurture it, and pack for it.

Wondering what is in my handbag. Daily essentials on the move—my everyday toolkit for exploring new cities, markets, cafés, beaches and even pyramids.

👜 My day bag comes with me everywhere—whether I’m wandering a new city, hiking through nature, or just heading to the airport gate. It’s my day-to-day travel companion, holding my everyday self-care tools in mini form—perfect for exploring, adventuring, or simply moving through the world with intention.

My travel handbag is filled with everyday essentials. Mini rituals. Sacred little luxuries.

Essential Oil Roller – I carry different blends depending on the vibe: grounding, uplifting or energising. It’s like carrying a mini apothecary with me.

Small Crystal or Talisman – Lately, I’ve been loving rose quartz or moonstone for softness and intuition. I keep one in a small pouch or pocket.

Mini Hairbrush + Scrunchie – For those windswept, wild woman moments.

Tinted Lip & Cheek Balm – A little dab of colour always makes me feel brighter.

Reusable straw – Say no to plastic and soggy paper.

Next is a mix of body love and practical magic—little items that keep me feeling nourished, refreshed, and ready for whatever the day brings.

Natural Hand Sanitiser + Tissues – Travel staples for those unexpected moments when you need to freshen up quickly.

Tiny Notebook – I use this for intuitive musings, insightful shares or gratitude notes.

Chewing Gum or Mints – For freshness and a little energy boost. Fresh breath = fresh and confident energy

Sunglasses + Eye Mask – For sunny adventures and sleepy flights protect your energy and your eyes.

Go To Snacks – Bliss balls, trail mix or even a piece of fruit.

An Open Heart – always the most important thing I carry

🧡 Your travel handbag is your mobile altar. Keep what feels sacred close to your heart.

Essential oils on the go:

Lemon – For detoxifying vibes and fresh energy.

Frankincense – Sacred presence in chaotic places.

Easy Air or Eucalyptus – A clear head and open breath.

Wild Orange – Mood booster for long walks.

DigestZen – For spontaneous meals and unexpected menus.

Body + Beauty

Paw paw cream – Lips, hands, little skin flare-ups.

Mini SPF and deodorant – Refreshed and protected.

Gua sha or crystal roller – A loving face massage or grounding tool.

Spirit + Self

Pocket journal for sudden inspiration or gratitude lists.

Oracle card or mantra to create moment of connection with self.

Local wellness guide as I love discovering spa menus, yoga classes or healing rituals wherever I go.

Reusable tote for spontaneous market finds or eco-friendly shopping.

Emotional & Energy Support

Mantra Card or Breathwork Reminder using simple yet powerful phrase like “Inhale courage, exhale doubt.” I keep small reminders like this nearby to ground myself.

Phone Charger + Power Bank –as energy really does matter. And that includes your devices.

Lighter or Matches – I always seem to find a reason to light a candle or incense when I arrive somewhere.

Love Letter to Myself – Sometimes I write a little note before I go—just a reminder that I am safe, I am loved and I am supported.

Podcasts and music are my auditory travel sanctuary—soundscapes that inspire, ground, and keep me company wherever I wander.

Some days I listen to my soul. Other days, I let someone else speak truth into my ears.

Soul-Expanding Podcasts

On Purpose with Jay Shetty

Almost 30

Expanded by To Be Magnetic

The Mindspo Podcast

Unlocking Us by Brené Brown

Feel Better, Live More

Move With Heart by Melissa Wood

The Highest Self Podcast by Sahara Rose

Deliciously Ella – Wellness from a food & soul perspective

Music to Match My Mood

Morning Moves – Sol Rising, Trevor Hall, Maggie Rogers

Flow State – Bonobo, Tycho, FKJ

Wind Down – Sade, Norah Jones, Sigur Rós

Dance It Out – Lizzo, Dua Lipa, Florence + The Machine

Healing Frequencies – 528 Hz, 432 Hz, soundscapes

Wild and Wonderful playlists with the Wild Woman Gateway

Local Soundscapes – I always Shazam local artists and build city-specific playlists

I will talk a little more about how I nourish while travelling over the next number of weeks, so for now I will keep it short and sweet, it is all about choosing food for body and soul, because let me be clear, food is more than fuel. It’s culture, connection, celebration and yes—nourishment.

My travel food philosophy is simple—nourish with joy, eat with curiosity and savour every single bite as part of the adventure.

Treat yourself, respect yourself – Have the dessert, but tune in to how it makes you feel.
Start the day with balance – Protein, fibre, fats, and a splash of joy.
Hydrate deeply – I drink water like it’s sacred (because it is).
Listen to cravings, then ask why – Sometimes I need chocolate. Sometimes I need magnesium.
Eat the rainbow – Fresh fruits, local veggies, vibrant dishes. The more colour the better, without going too crazy.
Explore new foods with wonder – Taste it all—but not at the cost of your energy.
Digestive rituals – DigestZen, herbal teas, slow chewing, mindful eating, and gratitude.
Never skip soul food – Meals shared with laughter, made with love, or eaten under the stars matter just as much as nutrients.
Local first, when possible – Support the growers, farmers and food artists of the place you are exploring.
Take your time – Sit. Sip. Savor. Let each meal be a moment, not a rush.
Nourish in your own way – Your body is your compass—listen to it over trends or travel fads.
Eat when you are hungry, pause when you’re full – Honour your rhythm, even when the buffet is tempting.

🌙 Here are my Wild Wellness travel tips—rituals to ground, glow and grow—plus the travel wellness reminders I swear by, no matter where I am in the world.

No matter where I am going, how long the trip is, or what I am leaving behind, here is how I stay connected to my body, heart, and spirit while moving through the world.

No matter how far or wide I roam these are the truths I always come back to.

Stay hydrated – Water is your lifeline. Infuse it with intention. Travel dehydrates you more than you might think—water is a sacred elixir.

Morning movement – Even 10 minutes of yoga, a stretch or a hotel gym session sets the tone.

Deep breathing rituals – Especially during transitions: before takeoff, after check-in, during jet lag.

Move your body – Stretch at the airport. Dance in your hotel room. Walk barefoot on the earth.

Nature time – Bare feet in the sand, a walk by the water or under a tree in a city park.

Good Sleep– Use an eye mask, earplugs, calming tea, and anything else that supports sweet rest.

Be flexible – Travel is the ultimate lesson in surrender. Go with the flow and let it surprise you.

Sacred silence – Noise-cancelling headphones + a few minutes of eyes closed = rebooted nervous system.

Local rituals – Try a hammam, temple ceremony, tea ritual or sound bath if available.

Gratitude journaling – Every night: 3 moments that made me smile or feel alive.

Solo soul time – Even on group trips, carve out moments to reconnect with you.

Standards with love – Don’t feel pressure to “do everything.” Honour your capacity.

Create a ritual—whether it’s sipping tea mid-flight, massaging oil into your temples, or carrying something sacred from the land you’re on, like a crystal, a feather, a leaf, or an essential oil. Let it be intentional. Let it be sacred. 

You never have to choose between wellness and adventure.

You can be the woman who wakes with the sunrise for a run and stays up sipping local wine under city lights.

You can feast on culture, flavour, beauty, and still come home to yourself—every single day.

Travel isn’t about escaping or getting away.

It’s about returning to who you truly are, again and again, in new and wondrous ways.

You carry wellness in your breath, in your presence, in the way you honour your wild, intuitive rhythm—wherever in the world you land.

All that is inside your travel bag reflects all that is sacred to you.

Travel isn’t just about the destination—it’s about how you feel along the way. I have learned that I can carry calm, beauty, intention, and self-love with me anywhere in the world and it all starts with what I choose to pack.

Every item I pack is a reminder: You are held. You are enough. You are allowed to take up space, even in the sky.

I travel not just to see the world, but to stay connected to myself while doing it. The carry-on and the handbag? They are not just bags. They are mini altars. They hold my wellness, my intentions, my little luxuries and my big reminders to breathe, soften and come home to me.

Pack what nourishes you.

Bring your beauty rituals, your healing tools, your joyful snacks.

Pack your power and your peace.

Becauze when you carry yourself with care, the whole world becomes a little softer.

Next time you’re heading off on a journey—whether it’s a soul-searching retreat or a spontaneous road trip—ask yourself:
What does my body need?
What soothes my heart?
What lights up my soul?

Then pack from that place because a wild woman travels with purpose and her carry-on and handbag are her sacred toolkit!