Your self care tonic menu 1

Written By Jacinta Brown

Welcome to EMBODY week 1

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 is a breakdown of how to do each Self Care Tonic:

💧 Water + Electrolytes in the Morning

Kickstart your day with proper hydration to support energy levels, mental clarity, and cellular health.

  1. Prepare Your Hydration Mix:

    • If using a supplement:

    • 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.

  2. 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.

  3. Benefits:

    • Supports hydration after sleep.

    • Balances electrolytes to improve focus and energy.

    • Aids digestion and kickstarts your metabolism.

My top picks for Electrolytes:

Lotus

Ancient Lakes

KT Solutions (I use this one)

📖 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.

🌞 Morning Sunlight Exposure

Reset your circadian rhythm and boost your energy levels with natural light.

  1. Step Outside:

    • Within 30–60 minutes of waking, go outdoors or stand by a window with direct sunlight.

  2. How-To:

    • Look towards (but not directly at) the sunlight for 5 minutes. Close your eyes.

    • Pair this with deep, mindful breaths to calm your nervous system.

  3. Benefits:

    • Increases natural melatonin production for better sleep.

    • Provides a boost of serotonin to enhance mood.

    • Helps regulate your body clock, improving energy and focus throughout the day.

🌸 Dry Body Brushing

Boost circulation, exfoliate skin, and support lymphatic drainage.

  1. Choose a Natural Bristle Brush:

    • Look for one with firm but gentle bristles.

  2. How-To:

    • Start at your feet and brush upwards toward your heart, using long, sweeping motions.

    • Brush each area of your body 3–4 times:

      • Legs → Stomach → Arms → Back → Chest.

    • Use lighter pressure on sensitive areas like the chest.

  3. When to Do It:

    • Before a shower for added detoxification.

  4. Benefits:

    • Exfoliates dead skin.

    • Stimulates the lymphatic system for detox.

    • Improves circulation, leaving you with glowing skin.

My top picks for Dry Body Brush:

Elemis

Goop

My top picks for moisturiser:

Eco by Sonja Driver

Bangin Body

Simple as that

Tutto Fare (for face)

👅 Tongue Scraping

A quick and effective Ayurvedic practice to remove toxins and freshen breath.

  1. How-To:

    • Use a stainless steel or copper tongue scraper (available online or at health stores).

    • Hold the scraper at both ends and gently press it to the back of your tongue.

    • Pull it forward in one smooth motion, rinsing the scraper after each pass.

    • Repeat 4–5 times.

  2. When to Do It:

    • After brushing your teeth in the morning.

  3. Benefits:

    • Removes overnight buildup of toxins and bacteria.

    • Freshens breath and enhances taste perception.

    • Improves oral hygiene.

My top picks for tongue scraper

Super Feast

Amazon (I use this one)

This is your time to embody timeless grace, elevate your posture, and commit to the healthiest, most radiant version of you.

This is your year, Posture Babe. Let’s make it this year your best one yet!

Much love,

Jacinta x
POSTURE TONIC

Jacinta Brown
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