on 23 things I learned in 2023.

“My resolution is to stop wondering if I’m good enough for people and start wondering if they’re good enough for me.”

You should know that this piece started with ‘What Was I Made For? // Billie Eilish’ coming on shuffle and me crying. But what doesn’t start with me crying?

ANYway. Reflections have a tendency to do that to me. I am someone who feels everything very deeply at any given moment. Sadness, anger, empathy, excitement, love. Any and all of it - I’m at 120% when most people are at 50%. It’s something I’m learning to relax on, but also, isn’t that kind of wonderful in some ways? I’m trying to figure that out, but I hope so.

2023 was a lot. I think we can all honestly say that. But there was good interwoven that opened the door for a lot of learning, self honesty, and growth ultimately as we move into a new year.

Here’s what I learned in 2023:

1. Taking care of your health and wellness is your greatest gift to yourself.

2. We have a finite time with everyone in our lives. Cherish that in how you move through your relationships. Love your people so loudly.

3. Every loss is a lesson. Take time to reflect on them and grow from them.

4. Just because you have someone’s best interests at heart, doesn’t mean that they have the same for you.

5. Your gut health affects every. other. part. of your body. Check in with it!

6. If your job (or anything tbh) is making you depressed, anxious or draining you overall - it’s not the job for you. Find what inspires you… money comes and goes either way.

7. People who truly love you will never try to change you.

8. In many ways, life is an intricate dance. Watch how those around you move and match accordingly.

9. Matte nails absorb EVERYTHING. Don’t do it!

10. If you have an appointment for 9 AM, plan for it as if it’s at 8:30. Getting there early means you’re ready to go AND you have time to scroll TikTok.

11. Once you start incorporating healthier practices into your life, it becomes as routine as breathing. Please don’t make excuses to block a better you. This includes boundaries and staying firm with them.

12. Stop wondering if you’re good enough. Start wondering if others deserve you.

13. You CANNOT do everything yourself. Starting a business is not easy. You’re hustling - don’t let anyone downplay that. Also keep track of everything and hire PROFESSIONALS to help you!

14. Spending quality time with your loved ones will refuel you in ways that nothing else can.

15. Learn your love languages. Watch your relationships change.

16. Nothing in our universe is a coincidence. Read Signs by Laura Lynne Jackson. Also, pay more attention to your life lol.

17. Have the cookie. Buy the shoes. Take the trip. You can’t with 100% certainty say you’ll be able to do it another time.

18. Learn to trust natural medicine and movement therapy as much as you trust pharmaceuticals and your GP. They all go hand in hand for painting a better picture of your body.

19. USE YOUR TIME OFF!!!!!!!

20. Cold therapy is ssssoooooooo good for you but also SO FUN.

21. Make time for self-care days. Whatever they might look like, a spa or a single service or a whole event with friends. Do it.

22. Take a solo trip. You never know what you might learn about yourself.

23. Be kind. Create a better world. We all need this.

—

A

on gratitude (journaling).

For all the thoughts we cannot tame and the dreams we want to bring to life.

In the age of digital detoxes and mindfulness mantras, one old-school practice has been steadily gaining popularity: gratitude journaling. It's more than just a fleeting trend; this simple act can bring about profound changes in our emotional and mental well-being. But how does putting pen to paper translate to a happier mind? Let's delve into the benefits of gratitude journaling and provide some actionable tips to get immersed in this rewarding practice.

What is Gratitude Journaling?

Gratitude journaling is the practice of regularly recording the things for which we are thankful. This can be done daily, weekly, or even sporadically, but the essence remains the same – focusing on the positive aspects and blessings in life, big or small.

The Benefits

Enhances Positivity

Consistently counting our blessings helps rewire our brain to focus more on positive experiences, making us naturally more optimistic. Over time, this can contribute to a brighter outlook on life, even in challenging circumstances.

Reduces Stress and Anxiety

By focusing on the good in life, we can distance ourselves from negative thoughts, reducing the harmful effects of stress and anxiety. Recognizing and appreciating life's little moments brings a sense of contentment that can counterbalance daily worries.

Boosts Self-awareness and Personal Growth

Taking the time to reflect on what we are thankful for helps us understand what truly matters to us. This introspective habit fosters personal growth and paves the way for more intentional living.

Tips for Beginners

Start Simple

You don't need a fancy journal or an elaborate setup. A simple notebook and pen will do. The key is consistency and sincerity in your entries.

Set a Routine

Whether it's every morning as you sip your coffee or every night before bed, setting a regular time can help establish the habit.

Quantity Over Quality

Your entries don't have to be deep or profound every time. Some days it might just be "thankful for the warm sun" or "grateful for a good book." It's the act of recognizing these moments that matters.

Review Periodically

Every month, review your entries. This reflection not only reinforces the positive feelings but also lets you see how far you've come and the good that's unfolded over time.

Challenges

Like any new habit, journaling can sometimes feel challenging to keep up with. On days you feel uninspired or down, it might seem hard to find things to be grateful for. My blog is a perfect example of this, LOL! Remember, it's okay to have these moments. They're a part of the journey. When facing such days:

Look to the Little Things: Sometimes, the smallest things can bring the most joy.

Avoid the Pressure: Your journal is personal. Don’t pressure yourself to always find something profound. It's your authentic feelings that count.

Take a Break: If you really can’t muster the energy, give yourself permission to skip a day. The aim is to make this a rewarding practice, not a burdensome chore.

Making Gratitude Journaling a Lifelong Practice

To truly reap the benefits of gratitude journaling, consider making it a lifelong habit. Like any skill, the more you practice, the more natural it becomes. Over time, you'll find that the act of seeking out positive moments becomes second nature, creating a ripple effect of positivity in other areas of your life.

In a world where we're often bombarded with negative news and stressors, journaling stands as a beacon of positivity. It’s a gentle reminder that amidst the chaos, there's always something to be thankful for. Whether you're new to the practice or have been journaling for years, there's always room to grow and benefits to reap. So grab that pen, open up your journal, and let the gratitude flow babe.

—

A

on being mindful.

Mindful ≠ being caught in the chaos of thoughts we have, btw.

In a world perpetually spinning with the chaotic buzz of existence, seeking a place for yourself that is calm is essential. This starts with what’s in your mind. Diving into realms of meditation, the intricacies of our mental health, and embracing the ethereal concept of mindfulness are three key areas to carve out and really understand to get a grasp on ourselves.

Grounding down in Meditation.

Meditation, is probably the most introspective, intimate experience of self exploration. It’s a timeless practice that dates back thousands of years. Its ancient wisdom, safeguarded and carried forward over time by its most sacred practitioners, has surged in contemporary times as a luminous guiding star for those seeking refuge from the chaos that surrounds us. This is particularly seen at events like yoga classes, breathwork workshops and the like. But what does authentic meditation look like, on a 1:1 level?

Imagine a hidden space in your mind, just for you. Meditation grants us the key to this inner sanctuary, where the boundaries between self and universe blur. There’s no chaos. There’s no drama. It’s you and your soul, finding balance.

In meditation, we unburden ourselves from the weight of our own expectations and judgments. We allow ourselves the space and peace to confront our being.

Existence, in itself, is exhausting.

We become observers of our thoughts and can more easily guide them to their resting place; like a spiritual filing cabinet. Here, amidst the stillness, we rediscover our true selves—serene, boundless, and interconnected with the cosmos. It allows us a quiet place to rebalance. Allowing yourself even 10 minutes here each day can be life-changing.

Minding our Mental

Mental health and managing it demands our compassion and understanding; for the self, and as a community. Our minds, souls and bodies require nurturing and care, just like anything else we tend to. Would a garden grow if we didn’t water it?

Picture the mind as a garden, where emotions bloom like vibrant flowers, and thoughts are the roots that anchor our existence. Tending to it, consistently, is a testament to our strength and resilience.

Don’t forget that your body and mind are intricately intertwined, and they function in reflection of the other.

When we prioritize mental health, we prioritize ourselves as a whole.

In the same metaphor of the garden, we need to be nurturing the soil, removing weeds of negativity, and allowing the blossoms of positivity and self-love to flourish. Our mental health is as fragile as a garden, and it doesn’t take much to destabilize it. The better the foundation, the better we thrive.

The Mindfulness Piece

Keeping mindful keeps us completely open and aware. Mindfulness invites us to immerse ourselves in the present moment. It’s the art of being fully alive and savouring life. In our relentless and impatient pursuit of tomorrow, we often overlook what’s happening right in front of us, today.

The practice of mindfulness encourages us to embrace each moment with focus and presence. It’s the bridge that connects our wandering minds with the beauty that surrounds us. With mindfulness, we become attuned to the symphony of life—the rustle of leaves in the breeze, the laughter of a loved one, the fragrance of our person—each exemplifying the joys of our existence. Sometimes, this can be a huge anchor to grip on to when we’re feeling at our lowest.

Mindfulness transforms the mundane into the extraordinary, inviting us to see the world with fresh eyes and an open heart.

It’s a gentle reminder that life is not a destination but a journey—where each step is a celebration.

Will it always feel this way? Nope. But we can practice this as often as possible to try and create an imbalance (for once) where there is more joy to experience than struggles.

Finding Peace in our Problems

Meditation, mental health, and mindfulness are our catalysts for personal transformation.

Meditation empowers us to break free from anxiety and stress, allowing us to approach challenges with a calm and focused mind. It fosters resilience, nurturing the roots of our inner strength.

Mental health, when challenged and embraced, becomes the cornerstone of our well-being as a whole. It enables us to confront our inner demons with courage and compassion, fostering self-acceptance and healing. We replace darkness with light.

Mindfulness allows us to see the world differently. We strive to connect with others on a deeper level, with empathy, understanding, and hope.

As we reflect upon the connectivity of these keys, we realize that this journey is not solitary but collective. We are all interconnected, our stories interwoven. Our experiences, our struggles, and our wins resonate together. We find solace in knowing that countless souls across time have fought for the same sense of serenity. We discover that vulnerability is a universal language that we all speak, fluently. The struggles we face are not unique to us alone; they are threads that bind us to others in empathy and understanding. We find a common ground where the beauty of existence is celebrated together.

In a world that frequently demands more than it gives, meditation, mental health, and mindfulness stand as beacons of faith.

As you continue your journey, remember to pause, to meditate, to nurture your mental health, and to practice mindfulness. In these moments, you will not only discover yourself but also a world enriched with possibilities.

Embrace this journey with a receptive spiri. In the gentle embrace of meditation, the nurturing care of mental health, and the profound practice of mindfulness, you will find not only inner peace but also a deeper connection to the world around you. Ground yourself deeper.

There are things to look forward to. I promise.

—

A

on gut checks.

We are too young to be this tired, sick and sad.

It’s time for a GUT CHECK on Gut Health - inspired by me spending the last week in gut hell. This, from someone who is on top of her probiotic game!

I’m sure some of you have heard the gut referred to as the ‘second brain’, because it’s so deeply connected to our nervous systems and affects our mood, emotions, activity, and behavior — truly, everything. Your gut also contributes heftily to the microbiome, which is our do or die when it comes to immunity, metabolism, digestion, and our holistic wellness from a 360 perspective.

When our guts (ha) are out of whack, problems come into play, like inflammation, pain, bloating, gas, diarrhea, constipation, nausea, fatigue, anxiety, depression, brain fog, and everything in between.

It also increases our risks of developing chronic diseases like diabetes, obesity, heart disease, cancer, and autoimmune disorders. Big nope energy.

That’s why it’s so important to take care of our gut health and keep it in optimal condition! Like a fine tuned machine.

• Eating a balanced diet rich in fiber, probiotics, prebiotics, and fermented foods is SO key. You can have your snacks and your weaknesses, but everything in moderations babes.

• Avoiding processed foods, sugar, alcohol, caffeine, and antibiotics - I’m addicted truly to my morning coffee, but this has been a major wake up call for me on exploring my energy at all points so I can ween myself off and get back on track.

• HYDRATE! Drinking plenty of water is NOT optional.

• Get stress low and dopamine high.

• Sleep hygiene - YOU NEED YOUR REST! Know when to take a step back and take that mid-afternoon nap.

• Get moving by exercising regularly to get your body moving and evaluate taking supplements to make sure all of your systems are good and green.

It’s important to note, though, like I led with… that sometimes, even if you do all those things, your gut can still want to fight back. Food poisoning, infection, allergy, intolerance, medication side effects, or simply eating something that doesn’t agree with you. These can disrupt the balance and make it hard to get back on track or feeling well.

That’s what has been happening with me - with a triggered nasty reaction in my gut. It’s kept me off work periodically, glued to my bed, been painful, embarrassing, and frankly exhausting. Our bodies have enough to do each day without having to constantly reset each area.

It reminded me that I need to pay more attention to my gut health and overall wellness, even more than usual. I need to be more mindful of what I eat and how I eat. I need to listen to my body and what it needs - not just when I’m running on empty.

So that’s what I’m doing right now. I’m following some simple tips to boost my gut health and wellness, and wanted to share them in case you’re going through the same thing or want to prevent it from happening. Of course, never meant to replace medical advice or treatment but rather complement them. It’s always good to be braced with knowledge!

Thank you for reading this and taking time for your wellness. We’ll chat more wellness foods soon, when I don’t get triple nauseous even thinking of it (haha).

Stay well,

—

A