Your self care tonic menu 5

Welcome to EMBODY week 5

This week’s Self Care Tonic Menu is here to inspire you with simple ideas across healthy habits, nutrition, hair/ body care and wellness routines. Think of it as your guide to creating a holistic approach to wellness—a way to recharge, reconnect, and embody your highest self.

Taking care of yourself isn’t just about physical fitness—it’s about nurturing your emotional, spiritual, energetic and mental well-being too. Feeling your best comes from creating small moments throughout your day that align with what makes you feel good.

These rituals work together to help you thrive so you can create your best self.

Here are the detailed steps for this week’s Self Care Tonic rituals:

🍊 Nail Brightening Soak

1. Prepare Your Soak: In a small bowl, mix:

   • Juice of 1/2 lemon (citrus brightens nails).

   • 1 cup of warm water.

   • 1 tsp extra olive oil

   • 1 tsp salt

2. Soak Your Nails: Submerge your fingertips in the mixture for 20 minutes.

3. Rinse and oil: Rinse your hands with warm water and apply cuticle oil or hand cream to hydrate. For a DIY cuticle oil use olive oil and Vitamin E capsule.

🌿 Green Tea Eye Compress

1. Prepare the Tea Bags: Brew 2 green tea bags in hot water for 2-3 minutes, then remove and let them cool to room temperature or chill them in the fridge for 5-10 minutes.

2. Lie Down and Relax: Find a comfortable spot to lie down. Place the cooled tea bags gently over your closed eyes.

3. Set a Timer: Leave the compress on for 10 minutes, breathing deeply and focusing on relaxation.

4. Benefits: The antioxidants and caffeine in green tea reduce puffiness and soothe tired eyes.

5. Finish Up: Remove the tea bags and pat your eyes gently with a clean towel. Apply an eye cream for hydration if desired.

🪑 Leg Elevation Against the Wall

This position promotes lymphatic draining and circulation, reduces swelling in the legs, and encourages relaxation.

1. Find a Comfortable Space: Lay a yoga mat, blanket, or towel near a wall. Sit facing the wall with your hips close to the wall.

2. Position Your Legs: Swing your legs up onto the wall as you lie back. Your bottom should be as close to the wall as is comfortable.

3. Relax Your Arms: Rest your arms by your sides with palms facing up or place them on your belly for more grounding energy.

4. Breathe Deeply: Close your eyes and take slow, deep breaths. Focus on letting tension melt away from your legs and lower back.

☀️ Morning Sunlight

Morning sunlight helps regulate your circadian rhythm, boost energy levels, and support healthy sleep patterns later.

1. Head Outside: Step outside within the first hour of waking, ideally within 30 minutes.

2. Find Natural Light: Stand or sit in a spot where you can get direct sunlight on your face (even if it’s cloudy, natural light is effective). Stay for 10 minutes.

3. Avoid Sunglasses: Allow your eyes to take in natural light without looking directly at the sun.

4. Set an Intention: Take this time to breathe deeply and set an intention for your day.

📖 Journal Using 'Embody' Prompts

Carve out time to connect with yourself and set meaningful intentions for the day.

1. Gather Your Materials:

• A journal or notebook.

• Your favourite pen.

• A quiet, cozy spot.

2. Use These 'Embody' Prompts:

• Click here to use these weekly journaling prompts if you are a beginner

• Click here to use these daily journalling prompts if you take journaling seriously!

3. How-To:

• Spend 2–3 minutes per prompt, writing freely and without judgment.

• Use this as a way to check in with your inner self and gain clarity for the day ahead.

Much love,

Jacinta x
POSTURE TONIC