Your self care tonic menu 3

Welcome to EMBODY week 3

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.

🖼️ Create a Vision Board

1. Gather Supplies: Grab a corkboard, poster board, or even a digital tool (e.g., Pinterest or Canva). Collect magazines, printed images, or online inspiration that resonates with your goals.

2. Set the Mood: Light a candle, play soft music, and get into a reflective mindset.

3. Define Your Goals: Think about what you want to embody this year—health, relationships, career, or personal growth.

4. Cut and Arrange: Cut out images, words, or quotes that represent your goals and arrange them on your board. Be creative and intentional with the placement.

5. Review and Reflect: Once finished, take a moment to look over your board. Visualise yourself living out the goals you’ve represented. Display it somewhere you’ll see daily.

📖 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.

🎧 Guided Meditation or Sound Bath

1. Choose Your Practice: Pick a guided meditation (via an app like Insight Timer or YouTube) or a sound bath playlist featuring crystal bowls or gongs.

2. Create a Calming Space: Sit or lie down in a quiet, dimly lit space. Use a blanket, pillows, or yoga mat for comfort.

3. Focus on Your Breath: Begin with slow, deep breaths to center yourself.

4. Follow the Guidance: Allow the meditation or sound bath to guide you into relaxation. Focus on the sounds and let go of distracting thoughts.

5. Close Gently: End the session by slowly bringing your awareness back to the present. Stretch or sip water to re-ground yourself.

Recommended sound bath
Sound Dome with Jayden McGrath

Recommended guided meditation
A Deeper Connection with Your Higher Self (Guided Meditation)

✍️ Weekly Planning Ritual

1. Gather Your Tools: Use a planner, notebook, or digital calendar. Have a pen and highlighter ready.

2. Review the Week Ahead: Look at your commitments, deadlines, and personal goals for the week.

3. Set Priorities: Identify 1-3 main priorities for the week. Break them into actionable steps and assign them to specific days.

4. Incorporate Self-Care: Schedule workouts, downtime, and self-care rituals, ensuring balance in your week.

5. Add Inspiration: Write down an affirmation, quote, or intention at the top of your plan to stay motivated.

🚿 Cold Shower or Contrast Shower

1. Start Warm: Begin with warm water to relax your body.

2. Switch to Cold: Turn the water to cold for 30 seconds. Focus on steady, deep breaths as your body adjusts.

3. Alternate: Switch back to warm water for 1 minute, then back to cold for another 30 seconds. Repeat this cycle 2-3 times.

4. End on Cold: Finish with a final 30 seconds of cold water to boost circulation and energise your body.

5. Dry Off Gently: Use a towel to pat your skin dry and feel that euphoric rush of energy you created for yourself.