personalize your own nourishing rituals

mindfulness from AM to PM and beyond

I hope you’ve been enjoying the Mindful Morning ebook and are discovering ways to incorporate one or a few of your own custom-made practices into your daily routine.

I know that some of us might not have the luxury of creating a calm, lush, long mindful morning, and so I reiterate the importance of taking things slow – one thing at a time – and discovering what works for you for now.

The issue is not necessarily that we don’t have the resources to make our mornings or lives more mindful (how various societal norms have compromised our physical and mental health due to extreme stress around time and money, and how the internet has created an overload of information are nuanced topics for another time).

One issue as I see it is general cultural conditioning: to get up and go; to need caffeine in order to function; to bypass how we’re feeling in order to push through the day; to accept a “busy” lifestyle as “normal” and to live within those confines (sometimes without much of a choice); to check out when we’re not busy; to study a variety of other subjects in school instead of physical and mental health or how we can integrate preventative care practices into our life.

I share this because I can relate: I can easily get sucked into the internet and to-do list items – among other things – throughout the day, which is why making my earlier hours more mindful has been so important for me in enhancing my mind-body health and my day / my life as a whole.

The solution is not one cure-all thing (we are all unique precious unicorns!) (also baking soda is kind of a cure-all thing…?), but rather a tool belt of multifaceted tools that can be accessed when / if / however we need them.

On that note: let’s recap a few key suggestions that can help you curate a nourishing morning ritual to accommodate your goals, needs, and lifestyle – whether you have the time or desire to try all or just 1 of them, or maybe they’ll inspire you to try something else entirely that puts you in a mindful headspace:

1. Wake Up Mindfully: Start with a few deep breaths, a moment of appreciation, or a short meditation instead of immediately reaching for your phone.
2. Quick Journal: Jot down what you’re grateful for, ideas or desires, current feelings and emotions, dreams, or intentions for the day.
3. Move It: Stretch a bit (even if it’s in bed), go for a walk, or enjoy a brief yoga session – whatever feels good for your body, whether for 30 seconds or 50 minutes.
4. Love Your Body and Planet: Choose eco-friendly and non-toxic products for your morning routine – including apparel made from natural materials – when possible.
5. Nourish Yourself: Enjoy a satiating breakfast and / or beverage with fresh, whole ingredients as often as it’s feasible to do so.
6. Reflect and Carry On: Notice how these practices (or products) make you feel and do your best to carry positive, mindful energy into the rest of your day.

Rinse and repeat – modify if and when necessary to suit your needs.

Remember, these practices aren’t just about having a good morning – they’re about setting the tone for a healthier, more mindful life that benefits you and the planet.

If you’re feeling motivated but unsure how to integrate or implement these practices into your life, you’re not alone.

Maybe you’re:

• Juggling work or family, or navigating a big life transition.
• Trying different diets and habits without lasting success.
• Wanting to make ecologically friendlier choices but are feeling overwhelmed.
• Sensing the connection between physical, emotional, and ecological health, but struggling to put it all together.

I’ve been there, and I’d be really honored to help you create a personalized path to wellness that works for your unique life.

With 1:1 Integrative Coaching, we’ll take the seeds planted in the Mindful Morning ebook and grow them into flourishing self-care practices by:

• Clarifying your goals and intentions, looking at what’s getting in the way, and creating effective, sustainable solutions.
• Tailoring daily mindfulness rituals to suit your lifestyle and help you maintain a calm, steady focus.
• Developing personalized functional movement practices for longevity and joy.
• Cultivating practical nutrition habits around nourishing food that makes you feel satiated and alive – kind of like delicious preventative care.
• Exploring the interconnectedness of personal and ecological health, and how it will balance physical and mental / emotional health.
• Uncovering new, customized ways to take care of yourself with movement, meditation, and dietary practices that will enhance overall wellbeing for the rest of your life.

I’ve been there, I still love learning, and I’m continually inspired to share the systems that have been transformative for me and my clients over the years during my studies and explorations of yoga, functional movement, meditation and mindfulness, holistic nutrition, and sustainability.

If you’re ready to enhance your life and cultivate lifelong, integrative tools to optimize your health, I would be honored to do it alongside you.

I’m offering a free 20-minute introduction call to explore how we can work together.

You’ll share your goals, I’ll answer your questions, and we’ll see if we’re a good fit so we can start segueing your mindful morning into your entire day.

Small changes can lead to big transformations, so know that whichever path you choose, you have the power to make conscious choices every day – starting with the morning 🙂 – that invest in the health of your mind, body, and our planet.

What’s one feasible shift you might make based on your ideal transformation?

(One small change I’ve been making: waiting to check my phone after taking at least 3 long breaths in the morning and expressing my appreciation for waking up – even if I’m tired and cranky and don’t feel like getting out of bed.)

Here’s to our individual and collective journeys.

Take good care,

S

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