Your self care tonic menu 6
Welcome to EMBODY week 6
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:
💧 Water + Electrolytes in the Morning
Kickstart your day with proper hydration to support energy levels, mental clarity, and cellular health.
Prepare Your Hydration Mix:
If using a supplement:
Try Synerplex Revive Electrolytes (½ tsp in a glass of water).
This blend is ideal for replenishing essential minerals.
DIY Electrolytes:
Mix:
500ml filtered water (room temperature or slightly warm).
Juice of ½ lemon.
A pinch of Celtic sea salt (rich in trace minerals).
Optional: Add a few drops of raw honey for taste.
Drink First Thing in the Morning:
Ideally within 15 minutes of waking, on an empty stomach.
Use room-temperature water to avoid shocking the system.
Benefits:
Supports hydration after sleep.
Balances electrolytes to improve focus and energy.
Aids digestion and kickstarts your metabolism.
My top picks for Electrolytes:
KT Solutions (I use this one)
✨ DIY Scalp Scrub for Hair Health
A scalp scrub removes buildup, boosts circulation, and promotes healthier, shinier hair by stimulating the hair follicles.
How to:
In a small bowl, mix together:
1/2 cup sugar
2 tbs Coconut oil
6 drops Rosemary Oil
1 tbs Honey
1 tbs Apple cider vinegar
2. Section your hair into parts to expose your scalp.
3. Apply the scrub to your scalp, gently massaging with your fingertips in circular motions for 5 minutes.
4. Rinse thoroughly with warm water and follow with shampoo and conditioner.
Check out this Tik Tok walking you through it
💆 Facial Cupping or Gua Sha
Both techniques promote lymphatic drainage, reduce puffiness, improve circulation, and give your skin a natural glow. They also help relieve facial tension and sculpt the contours of your face.
How to:
Cleanse your face thoroughly and apply a generous layer of facial oil to ensure smooth movement.
For gua sha: Use gentle strokes, working from the center of your face outward and upward:
Sweep along your jawline, cheekbones, and forehead.
Don’t forget your neck to promote lymphatic flow.
For facial cupping: Use small, silicone facial cups:
Squeeze the cup to create suction and glide it over your face in upward motions. Avoid holding it in one spot.
Finish by washing your face to remove excess oil and applying your favorite moisturiser.
My top recommended facial cups
San Dine (I have this one)
🌬️ Morning Breathwork
Benefits: Breathwork calms the mind, reduces stress, improves oxygenation, and energises your body. It's an incredible way to start your day with clarity and focus.
How to:
Find a comfortable seated position or lie down.
Choose a simple breathing exercise, such as:
Box Breathing: Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts.
Alternate Nostril Breathing: Use your thumb to close one nostril, inhale deeply through the open nostril, switch sides, and exhale through the other nostril. Repeat.
Practice for 10 minutes, focusing on the sensation of your breath and clearing your mind of distractions.
My top suggestion for a guided breathwork:
🍓 DIY Lip Scrub Using Sugar and Honey
This gentle exfoliation softens and smooths dry or chapped lips, leaving them hydrated and kissably soft.
How to:
Mix together:
1 teaspoon of sugar (for exfoliation).
1 teaspoon of honey (for moisture and nourishment).
Apply the mixture to your lips using your clean fingertip.
Gently massage in circular motions for 1-2 minutes to remove dead skin cells.
Rinse off with warm water
Apply a hydrating lip balm for extra moisture.
My top suggestions for lip nourishment balm:
📖 Journal Using 'Embody' Prompts
Carve out time to connect with yourself and set meaningful intentions for the day.
Gather Your Materials:
A journal or notebook.
Your favourite pen.
A quiet, cozy spot.
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!
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
