The Chant

Things to keep in mind:

- Consuming Lavender = +1 mind exp
- Consuming Spirit Caps = +1 spirit exp
- Consuming Ginger = +1 body exp

- Dialogue Y option = +3 mind exp
- Dialogue A option = +3 spirit exp
- Dialogue B option = +3 body exp

- Picking up and reading documents = +1 mind exp
- Killing gloom creatures = +1 spirit exp
- Killing cultists = +1 body exp

So for this:

- avoid killing cultists and kill gloom creatures
- always answer with A when prompted
- consume spirit caps / try not to consume lavender and ginger
- avoid picking up documents and reels

Honestly, you can do a lot of the things you shouldn't do as long as you prioritize spirit actions and you'll get the spirit ending anyway.
You can check your stats anytime in the pause menu.