MINI RITUAL

Prepare a colourful, anti-inflammatory meal. Eat slowly.

How to do it:

• Choose vibrant, whole ingredients: leafy greens, colourful veggies, berries, herbs, healthy fats, spices like turmeric or ginger.
• Plate it with care.
• Sit down with no distractions—no screens, no multitasking.
• Take a deep breath before your first bite.
• Chew slowly, noticing textures, flavours, and how your body receives it.
• Give thanks, if that feels right for you.

JOURNAL PROMPT:

Take a few minutes to explore this with honesty and self-compassion:

How can I show myself kindness through food today?
What kind of nourishment truly supports me—physically, emotionally, energetically?

💡 You might also jot down a few meals or ingredients that make you feel good and grounded.

BODY INVITATION

3-minute belly massage (clockwise, gentle circles)

This self-massage supports digestion, soothes the nervous system, and helps you reconnect with your gut—your second brain.

How to do it:

• Lie down or sit comfortably with your belly exposed.
• Place your hands on your lower right abdomen.
• Using gentle pressure, move your hands in clockwise circles, tracing the path of your colon (up right side, across top, down left side).
• Breathe slowly and fully as you massage.
• Let your hands listen as much as they move.
• Stay for 3 minutes, moving gently and with care.

“Every act of nourishment is a conversation with your future self.”