Wellbeing Journal
SELF-CARE FROM THE INSIDE OUT WITH JULIA BUSUTTIL NISHIMURA
How to nourish your body from the inside out Self-Care can take many forms, whether a day of pampering, a relaxing massage, a skincare ritual or a calming meditation. But true self-care is about nourishing the mind and body, both inside and out. Cooking nourishing, healthy food can be one of the best ways to prioritise our physical and mental health. We sat down with Melbourne-based cook and author of two best-selling cookbooks, Julia Busuttil Nishimura, to learn about nourishing both mind and body in the kitchen. Julia is influenced by her Maltese heritage and Japanese family, and her work celebrates simple ingredients, seasonal produce, and the joys of coming together at the table. Parsnip And Roasted Garlic Soup With Onion And Sage Soda Bread I love spending more time in the kitchen during the winter months preparing comforting meals for myself and the family. It not only of course nourishes us but also is so enjoyable and meditative. Something so simple, like a soup, can bring so much warmth and joy. Here I share a creamy parsnip and roasted garlic soup. I show you how to make the stock from scratch too, but of course, good quality store-bought stock is totally fine. When it’s really cold outside, too cold or rainy to leave the house, this soda bread is an absolute essential. It comes together wonderfully with pantry staples and uses buttermilk and bicarbonate of soda to give it a lift. Slowly fried onions and sage add a lovely flavour to the soda bread too and complements the earthiness of the soup. This is my ideal dish to make to nourish both the mind and body. Serves 4-6 3 tbsp extra virgin olive oil, plus extra to serve 2 leeks, white and light green part, roughly chopped 1 kg parsnips, peeled and roughly chopped 300 g Dutch cream potato, peeled and roughly chopped 1 apple, peeled, cored and roughly chopped 1.2 L chicken stock 150ml pure cream Sea salt and pepper Roasted garlic 3 bulbs garlic 2 tbsp extra virgin olive oil Sea Salt Chicken stock 800g chicken wings 1 onion, halved 2 carrots, halved 2 sticks celery, halved 2 fresh bay leaves 4 peppercorns Sea salt Sage and onion soda bread 2 tbsp extra virgin olive oil 2 onions, halved and thinly sliced Small handful sage leaves, roughly chopped 300g plain flour, plus extra for dusting 200g wholemeal flour 100g rolled oats, plus extra to top 2 tsp bicarbonate of soda 1 tsp fine sea salt 50g unsalted butter, softened 400ml buttermilk Salted butter, to serve DIRECTIONS Preheat the oven to 180C. Trim the tops off the garlic bulbs, just enough so the cloves are exposed, and reserve the tops for another use. Drizzle the bulbs with olive oil and season with a little salt. Wrap each bulb tightly in some aluminium foil, place on a tray and roast in the preheated oven for 30- 35 minutes, or until the garlic is soft. Allow to cool. Set aside. Meanwhile, for the stock, place all of the ingredients into a large saucepan and cover with plenty of cold water. Bring to a boil, skimming the surface for impurities. Reduce the heat to low-medium and simmer for 1-1 ½ hours or until the stock is well flavoured with a rich colour. Strain and keep the stock warm. Begin making the soup by warming the olive oil in another large saucepan over a medium heat. Gently fry the leeks with a pinch of salt for 3-4 minutes or until beginning to soften. Add the parsnips, potato and apple and stir to coat in the leeks and olive oil. Cook for another 3-4 minutes then pour over 1.2 litres of the chicken stock. Any extra chicken stock can be stored in the refrigerator for 3 days or frozen for up to 3 months. Bring to a boil over a medium-high heat, then reduce to low-medium and simmer for 35-40 minutes or until the vegetables are very soft. Increase the oven temperature to 190C. Line a baking tray with baking paper. While the soup is cooking, make the soda bread by first warming the olive oil in a frying pan over a medium heat. Add the onions with a pinch of salt and cook for 10-12 minutes, stirring often, until soft and beginning to colour. Stir through the sage and cook for 1-2 minutes further, until fragrant. Set aside to cool. Combine all of the dry ingredients in a large bowl. Add the butter and use your fingers to rub the butter into the dry ingredients until well dispersed. Add the cooked onions and toss through so they are evenly distributed. Pour in the buttermilk and mix just enough to bring the dough together. If too wet, add some extra flour. Turn onto a workbench and use your hands to gently bring the dough together into a ball. Transfer to the prepared tray and shape into a flattish round loaf. Use a sharp knife to make a deep cross shape into the loaf. This will make it easier to serve once cooked, but will also ensure even cooking of the loaf. Sprinkle with extra oats and bake in the preheated oven for 35-40 minutes or until hollow when tapped. Allow to cool briefly. Once the soup is ready, pour in the cream then blitz with a handheld stick blender until smooth. Alternatively, process in a blender then return to the saucepan to heat through. Season to taste. Divide the soup into bowls and drizzle with some extra virgin olive oil. Serve with the warm soda bread slathered with butter.
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SELFCARE & THE MOON WITH COSMIC CUES
Bex from Cosmic Cures Is an Astrologer, female empowerment coach, crystal healer + founder of the Moon Child Sorority. She helps women align + shine with their own potential by harnessing the power of cosmic energies. Discover self-care by the moon with Cosmic Cure Just as the Moon goes through phases, so do we. Sometimes the Moon glows bright in the night sky and demands attention; sometimes it disappears into the shadows for a period of retreat. Sometimes we are beaming and full of vitality; sometimes our energy dips. Self-care doesn’t always mean staying in and having a candlelit bubble bath. Sometimes the best form of self-care is heading to meet friends and laughing long into the night, or taking yourself on a solo dinner date, or exploring a new exhibition or part of town with a loved one. Depending on what phase the Moon is in (ie: waxing or waning) and where the Moon is currently positioned (ie what zodiac sign it’s in), then our needs differ throughout the month. We can look to these two things to gain greater inspiration for self-care practices and greater understanding of what we need. What’s more, your needs change depending on your own Moon sign. Your Sun sign aka your Star Sign is the zodiac constellation that the Sun was in when you were born. Your Moon sign is where the Moon was positioned. The Sun is yang energy and represents our ‘outer self’. It indicates our purpose in life and our ‘ego’. The Moon, however, shows our ‘inner self’ and is receptive, yin energy. Our Moon sign shows our hidden, most private parts that aren’t immediately obvious to others. These are the traits that come naturally to us, that we often fall back on. It’s where we retreat to and find a sanctuary or seek nurture in. It also indicates how we act under stress and pressure, and how we can self-soothe. First: what’s your Moon sign? This gives an indication of your personal needs when it comes to self-care, self-soothing and nurture. If you don’t know your Moon sign then you can head to www.astro-seek.com or www.astro-charts.com or write your date of birth into Google followed by ‘Moon Sign’! If you have a Fire Sign Moon: (Aries, Leo, Sagittarius): These Moon signs needs action. Your self-care will usually be taking the initiative, making plans and asserting your independence. Exploring somehow, or doing something exciting, fun and different, is a way you self-soothe. Some kind of activity based experience is also enjoyed. If you have an Earth Sign Moon: (Taurus, Virgo, Capricorn): These Moon signs are restored by being in nature. This can mean a grounding meditation with your feet on the earth, waking in a beautiful forest or mountain, hiking, or pottering in the garden. There is also a need to feel secure and stable for these Moon signs. Tending to the physical body – whether through massage, exercise or yoga – will help these Moon signs feel nourished and secure. They often need to feel like they’re keeping busy or doing something of ‘practical’ use so it can be hard for them to switch off! If you have an Air Sign Moon: (Gemini, Libra, Aquarius): These Moon signs need to gather information to feel secure. If they are anxious, then getting more facts or understanding the situation sooths them. Self-care can also be found in companionship and the relationships they forge – spending time with others, exchanging ideas, feeling validated and enjoying the company of friends. Expanding the mind via reading, exhibitions and galleries/art is also a form of self-care. They often thrive in group situations and this is how they feel restored. If you have a Water Sign Moon: (Cancer, Scorpio, Pisces): These Moon Signs often need to have a sense of belonging and intimacy with others. There is a need for emotional depth and they will want to talk openly and deeply about feelings in order to feel soothed. One to one interaction, where they can form close emotional bonds and reveal their vulnerabilities/have a shoulder to cry on, is necessary for their sense of comfort. They also need to take time away from the energetic drains of others, as they are more empathic than other signs and require this privacy to restore them, otherwise they can ‘soak up’ negative energy or just expend it all on other people. Now: how we can align with the monthly lunar phases to practice self-care Every month, the Moon goes through 8 major phases. Each of these phases has an effect on our moods, our energy, and our needs. Because the entire set of 8 phases actually takes 27.5 days, each month is ever so slightly different. This is why the date of the Full Moon and the New Moon changes on a monthly basis. The 8 Phases are: New Moon, Waxing Crescent, First Quarter Moon, Waxing Gibbous, Full Moon, Waning Gibbous, Last/Third Quarter Moon, Waning Crescent NEW MOON: A New Moon is traditionally when we begin the lunar cycle. This is the point of new beginnings and fresh starts. It’s the lunar phase over which we set our intentions for the next 4 weeks, and can be seen as a kind of ‘new dawn’ every month. For that reason, taking some time to write down what you want to attract into your life, and how you want to align yourself, is very powerful over this Moon phase. A New Moon occurs because the Sun and Moon are in the same constellation, and so the Moon appears to disappear from the night sky. When we look up there is darkness. The Moon hasn’t gone – she’s simply retreated, just as we sometimes need to retreat into privacy. When we are denied the light stimuli from the Moon, our other senses prick up, including our intuition. Self-care practices over this phase include meditation, yoga and breathwork to centre yourself. Take some time alone to notice what emotions, feelings and memories come to you. This is a powerful time for reconnection. Journaling is also a wonderful tool over the New Moon as it encourages us to ask questions of ourself and our ‘inner knowing’ that we don’t usually listen to. I always encourage some kind of moon ritual over a New Moon, whether it’s joining a ceremony (online or holding one with friends) or just taking time to write your intentions for the upcoming month. WAXING CRESCENT: In the few days following the New Moon, the Moon will appear to reappear in the night sky. As the Moon moves away from the Sun, more light is reflected from the surface, so we get that glorious sickle shape that we associate with the Moon. ‘Waxing’ means growing, so each night the Moon appears larger. As the Moon grows in size, our energy increases. This is a wonderful time to use that dynamic energy to start putting plans into place. We are motivated to take action and begin things. We feel soothed and nourished when we initiate plans. It’s a great time to make plans with friends, commit to an exercise routine, explore somewhere new and broaden your horizons. FIRST QUARTER MOON: A week after the New Moon is the First Quarter Moon. When you look into the sky the Moon will appear sliced in half. Over this Moon it’s really important to notice where you are losing patience or wanting to ‘give up.’ The first blocks appear over a First Quarter Moon, so self care includes watching how you talk to yourself (are you being a cheerleader for yourself?) and looking ‘outside the box’ at other options you could be led towards. WAXING GIBBOUS MOON: The Moon is still growing each night (waxing) but now it is that slightly rounded, plump shape known as a Gibbous Moon. This is a time for abundance and celebration. Sharing the love with others, having a party, going to events… all of these things are fantastic to do. Your energy should be higher over a waning gibbous so you can put more effort into relationships, projects and experiences. FULL MOON: Half way through the cycle and two weeks after a New Moon is a Full Moon, when the Sun and the Moon are directly opposite each other on the zodiac wheel. The full force of the Sun’s light is shining on the Moon. This can be a very emotional and sensitive time, or you can feel very active, scatty and restless, depending on which sign the Full Moon is in. Things tend to come to the surface over a Full Moon, including our limiting beliefs. Over this Moon, it’s important to check in with your own energy. Sometimes you will feel drained and it’s a good time to just spend alone. Other times you’ll want to be surrounded by friends and socialise. Listening to your intuition and inner needs in order to nurture yourself is essential over a Full Moon. Getting to bed early is also advised, because sleep can be seriously disturbed over a Full Moon – and don’t forget to keep a note of dreams in your journal! WANING GIBBOUS Now the Moon is half way through the cycle and is returning back towards the Sun, it will appear to shrink/get smaller each night. This is its ‘waning’ phase. Over a waning gibbous we are still enjoying the abundance and celebration of what we have achieved over the lunar cycle so far, and can also start to focus on what we can offer ourselves and others. This is a great time to do something for another person – offer your help, be of service or treat them to a gift – and also to buy yourself a gift. This can be an experience such as a spa treatment or product, or give yourself the gift of an afternoon at leisure to read your book! LAST/THIRD QUARTER MOON This is the stage of the lunar cycle that arrives a week before the next New Moon, and we can see it as a kind of ‘cleansing’ stage. This is a great time to clean and declutter – sort through your desk/receipts/to do lists, organise your cupboards/wardrobe, and have a relaxing bubble bath or shower as a physical ‘cleansing’ to release stagnant energy. It’s also a very powerful time to forgive anyone you feel has wronged you, so you can release negativity before the next New Moon and fresh set of intentions. WANING CRESCENT MOON The Moon is back to its slither of crescent and is getting smaller each night. Your energy will naturally be depleting, so don’t put too much pressure on yourself over these days. Early nights, time spent with loved ones, nourishing meals, enjoying your own company – all of these are advised around a Waning Crescent Moon, and generally nothing where you’re having to expend too much energy or ‘put on a show’ in any way! Now you know the style of self-care each Moon phase encourages, you can find out what zodiac sign the Moon is on a daily basis in order to get inspiration on what kind of self-care activities to enjoy! You can check what sign the Moon is in via www.astro-seek.com, by googling, or the Cosmic Cures Astro-Guide subscription. Aries: Beginning projects, exercise like boxing, cardio or martial arts, being action oriented/ticking things off a to-do list, doing something high adrenalin like an amusement park or going on a date, following a passion project, having sex. Taurus: Making a nourishing meal, indulging in luxury (ie wearing a favourite cashmere jumper, buying your favourite chocolates, having a glass of wine alone or with friends), spending time in the home, snuggling in bed, getting massages (especially the neck), pampering spa treatments, spending time in the garden, going shopping. Gemini: Socialising, reading, going to a bookshop, crosswords, calling a friend for a chat, replying to all your Whatsapps, seeing siblings, Sunday papers. Cancer: Cooking for friends and family, baking, domestic pursuits, housework, spending quality time with family, bubble baths, early night, ordering your favourite takeaway, watching a weepie movie. Leo: Going to the theatre, watching your favourite movie, karaoke with friends, painting or creative pursuits, spending time with children, watching comedy, having a social media cull. Virgo: Going on a walk in nature, tidying up your space, clearing your emails or inbox. Unsubscribing from junk emails. Making a healthy meal. Doing a low impact strengthening workout like barre or weights. Libra: Going to art galleries, sorting through your wardrobe and wearing your favourite uplifting outfit, going on a date, seeing friends, hosting a party, having a makeover, getting your hair or nails done, going shopping, redesigning your living space. Scorpio: Having deep and meaningful 1:1s. Being intimate with others. Sex. Having some alone time to work through your feelings (or physical self-gratification!). Purging: decluttering or cleaning your space. Sagittarius: Going on a trip or planning a holiday, watching a documentary or listening to a podcast that expands your mind, learning something new, studying, exploring somewhere you’ve never been before. Trying something new: a restaurant, style of cuisine, museum exhibition. Capricorn: Working on a long term goal or project, literally working (over a Capricorn Moon we self-sooth by working towards our ambitions!), rock climbing, being in the garden, watching shows that are also informative ie quiz shows and cookery shows. Aquarius: Spending time with friends, going to a party (where you can leave when you want!), time alone to explore somewhere new and feeling unencumbered by others (especially good to walk in open space where you feel free and connected to nature/space) charity work, selfless acts, astrology, bird watching, astronomy/star gazing. Pisces: Dancing, reading/writing poetry, meditating, yoga, watching a rom-com, picnics in the park, being by the sea, lie-ins, NOW YOU CAN PUT THEM TOGETHER For example, if the Moon is waxing in Cancer, why not try a new recipe you’ve never attempted before and share the love by inviting friends round? If the Moon is Waning in Sagittarius, why not plan a night in alone with a documentary or film you’ve been meaning to watch, or take some time along to explore a new part of town alone, enjoying your own energy. If it’s a First Quarter Moon in Capricorn, you might want to brainstorm your career and make a vision board about your dream job as a form of self-care! If it’s a Last Quarter Moon in Pisces then swimming in the ocean to cleanse yourself then dancing away any lingering negative energy is a beautiful way to honour this Moon phase.
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SELF-CARE & EMBRACING YOUR AUTHENTIC SELF WITH AJ CLEMENTINE
Self-Care isn’t a one-size-fits-all process. We all have unique ways of nourishing our mind, body and souls whether that is connecting to ourselves, connecting to nature or connecting to others. In celebration of International Self-Care Day, we caught up with TikTok and Instagram star, AJ Clementine, known for her LGBTQI+ advocacy, sense of humour and fashion content. AJ is passionate about sharing her experiences of being a transgender woman and helping the next generation feel confident and supported in their journey. Discover AJ’s top self-care tips and how to embrace your authentic self. What does self-care mean to you? I feel like self-care comes in all different shapes and sizes. It is interchangeable for each person and nobody's self-care routine looks the same. But for me, I feel like it's definitely about having compassion, and empathy for yourself and your body, mind, heart and soul. It's about knowing that you don't always have to have all the answers. And we are all working towards trying to be better versions of ourselves, but just because we're not there yet, doesn't mean we have to be hard on ourselves. I mean, for me, I was cosplaying as a boy for a period in my life. So life is definitely a journey. What are your top 3 self-care practices? My top three self-care practices are pampering. I've been obsessed with just taking care of my skin, my face, my body. And it's just been making me feel so much better about myself and just how I feel day today. Number two is affirmations. Just tell yourself you look cute. Like you deserve those compliments from yourself. And number three is just giving yourself time alone. Just recharging, whatever you need, search within yourself and you will know the answers. Trust me. Discover your Jurlique self-care skincare ritual How do you stay true to who you are with the pressures of taking part in all the new trends? We live in a time where trends are coming and going, and they're constantly changing. And I guess for me, I just like to acknowledge that they exist and to know they're just like a fleeting thing. Whether they last longer or they're just temporary, we will forget about them. And I just take what I want from it and be like, "That's kind of cutesy, I'll incorporate that into my look," or I'll just embody it in some sort of way. But it's also okay to not. It's okay to just watch it from afar and be like, "That's cool, but that's not me. And it doesn't feed me anything. It doesn't give me life. Doesn't give me something to feel good about." So you don't have to be a part of it. I get really bad FOMO, the fear of missing out, and it's okay to miss out. Sometimes you understand your values and who you are as a person and put them first before anything else, especially when it's trends. How do you manage your anxiety? So I like to describe anxiety as a frenemy, where we got to keep our friends close but our enemies closer. And I like to practice just trying to understand what's in my presence. And what I mean by that is just processing anything that I can visually see when I'm starting to feel anxious, or if a panic attack is starting to form. And that could just be like the colours of my dress or what jewellery I'm wearing. Taking a mental note of just anything that I'm seeing and kind of distracting myself away from the anxiety to feel more present. And it just does wonders for how I feel in that moment. And then I'm able to just pick myself up and remove myself from the situation, get some air. Anxiety just plays games and this is one way that I can just stop her in her tracks and be like, "Nope, I'm not playing." How has connecting with your culture helped your mental health? Like I said earlier, self-care comes in all shapes and sizes, especially if it's connected to being your authentic self. Lately, I've been connecting with my culture and just understanding the history and my ancestors and spending time with my family and also just connecting with my heritage and knowing that I can reconnect, even though I've had trouble in the past with my culture and trying to understand it. And we can be kind to ourselves about that. First understanding that we're not perfect and that we can at any moment try and understand ourselves better is okay. You're allowed to take a step back and know that I'm not great and I need to figure out ways to make myself feel better. And that's something that I've practised throughout my whole life and right now, in this moment. So it's okay to just acknowledge that. How do you deal with negativity online? I like to just simply log off and take some time for myself, because as much as it's just so difficult to try and understand why people will say such horrible things, we will just drive ourselves crazy, trying to go back and forth on why and what did I do to deserve that? And sometimes people are just cruel. My first and foremost is to protect myself and to just understand that people have different hearts and different minds. And I try not to excuse why they're doing it. Like people can have whatever they're going through and their own struggles. And I guess we can try and look at it from that perspective. But for me, I like to just think about it in the sense of people are people and we're flawed. We just need to do the best that we can with ourselves. And knowing that it's just noise. How do you balance the time you spend on the internet? Balancing my time is definitely something I'm not great with, especially when it comes to the internet. I can get addicted real quick. But I like to remember that there are other ways that we can find inspiration for our personal style, for makeup looks. Just anything that contributes to feeling like our authentic self that we're portraying the best versions of ourselves. And for me, I get that a lot from movies and films and really taking in certain characters and being like, "That's me," and just being inspired by that. And also books and nature and going on walks and anything that really just makes me feel something, I like to incorporate that into how I dress the next day. I love to act with emotions and that's something that makes me feel like my true, authentic self. So it's all about just exploring that and understanding that we can find inspiration in random places. Final thoughts on Self-Care When we usually think about self-care, we think about eating healthy or doing a juice cleanse or changing up our skincare routine. And those things are all great to make ourselves feel good. But for me being a transwoman, there's been different things that have made me change my look on self-care and realising that you're going to need to show up for yourself a lot of times in life. And in those times you didn't expect to have everything that you need. But then you know that you're going to work towards it and that you will one day have that hope. Showing up for yourself is so important. And I think it takes moments to realize that we are here. We are present in our own bodies and we need to take care of that. And to know that also mental health is very important too, how we feel about ourselves and how we take time for that.
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WHICH ESSENTIAL OIL IS RIGHT FOR YOU?
It can be difficult to know where to begin with essential oils but your perfect match is out there, waiting to be discovered. Essential oils have been used in aromatherapy for thousands of years to help enhance wellbeing and our mood. But with so many individual characteristics – from calming and relaxing, to energising and uplifting – it can be difficult to know where to begin in choosing an essential oil and how to use them. At Jurlique, we’re passionate about the power of nature and want you to experience the benefits of essential oils. Discover our guide below which focuses on positive outcomes for body, mind and spirit. Following a busy day, turn to essential oils such as Lavender, Rose or Geranium to help promote a sense of unity and grounding. Mix a couple of drops with water in a spray bottle and mist over furniture or bed linen in preparation for a bedtime ritual. Inhale by adding a couple of drops to tissue and breathing in deeply. Try our Lavender Pure Essential Oil or Relax Blend Essential Oil With our memory and emotions connected to scent, essential oils including Tea Tree, Frankincense and Orange help promote a sense of harmony and clarity. Diffuse essential oil with a diffuser or vaporiser to fill your space. Or, apply to the wrist, temples, feet or behind ears whenever you need pause in your day - making sure it’s diluted with a carrier oil first. Try our Peppermint Pure Essential Oil or Balance Blend Essential Oil Whether we are at odds with ourselves or others, essential oils such as Geranium, and Orange can help us to achieve peace and intimacy with our inner world. Remembering to mix with a carrier oil, add a few drops to a warm bath to soak away the day and negative thoughts. Or, use with a carrier oil to massage limbs with long, gentle strokes in gratitude for all you are. Try our Geranium Pure Essential Oil or Energy Blend Essential Oil The ultimate pick me up from nature, Bergamot, Orange essential oils help to uplift and promote a sense of alertness. Add to a bowl of boiling water, covering your head and bowl with a towel, for an energizing steam inhalation. Or treat heavy or aching feet to a foot soak, adding two drops to a bowl of warm water for 15 minutes. Remember to always mix with a carrier oil, never use neat. Try our Defence Blend Essential Oil Did you know? Essential oils are never applied directly to the skin. They must always be diluted with a carrier oil. For a vaporiser or burner, add 5-7 drops (0.3 mL) to water. For use in massage or when adding to a bath, add 10 drops (0.5 mL) to 15-25 mL of carrier oil. Try our Jojoba Carrier Oil with your favourite essential oil From essential oils to essential oil blends, discover how Jurlique’s aromatherapy collection may help you relax, unwind, and enjoy a relaxing spa experience. References 1 Hedaoo SA, and Chandurkar PA. 2019. A Review on Aromatherapy, World Journal of Pharmaceutical Research, 8;7:625-651. DOI: 10.20959/wjpr20197-15023 Ali B, Al-Wabel NA, Shams S, et al. 2015. Essential oils used in aromatherapy: A systematic review, Asian Pacific Journal of Tropical Biomedicine, 5;8:601-611. DOI: 10.1016/j.apjtb.2015.05.007 Uter W, Schmidt E, Geier J, et al. 2010. Contact allergy to essential oils: Current patch test results (2000–2008) from the Information Network of Departments of Dermatology (IVDK). Contact Dermatitis, 63:277–283. DOI: 10.1111/j.1600-0536.2010.01768
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SELF-CARE RITUALS FOR EVERY BODY
Rituals help us connect to our inner selves, our bodies and our planet so, find the practice that suits your life experience in the present moment. At each life stage we experience changes both physically and mentally1. Self-care rituals can guide us through these times and, they can play an important part in our daily lives as lessons to learn, or time to pause and reflect. Here, we’ve included our five favourite rituals for each life stage, to guide you on life’s journey. In youth, we are full of possibilities, hopes and dreams. We are at the forefront of self-discovery, with new experiences around every corner. Our biological systems are at their peak2, and this is also the stage where we are most active physically3. High energy levels benefit a ritual that challenges mind and body while also allowing time to reflect in mindfulness and self-acceptance. Rock climbing in nature or indoors is a great way to test limits and build trust or try weight-lifting to develop strength and boost self-esteem. Also, begin your day with a mantra – taking a moment to pause during your skin care ritual with the words ‘trust the universe’. Discover our collection of Hydrating Facial Mists for a moment of pause in your day Our life-course can seemingly run away with itself. Raising young children, climbing the corporate ladder and continuing adult education can all be challenging for self-care. As we strive for work-life balance in this stage1, the effects of pregnancy and stress can also take its toll on the body. So, it’s important to find small moments throughout the day to recharge. However, this can also be a life stage where we may experience great certainty and confidence of self. Find moments of peace, no matter how small, to serve your emotional needs. Turn your shower time into a sensory experience with luxurious shower gels and body exfoliants or discover the benefits of yoga, with a gentle sun salutation to awaken the body and focus the mind within minutes. Discover our collection of nature-inspired Shower Gels for a sensory spa experience Winding down from work and family, our bodies go through a dramatic time of change in menopause – commonly resulting in a decline of physical health and wellbeing4. Skin also experiences changes during menopause, including thinness and dryness5. It is important then to put our own needs first. To balance our body with daily walks in nature, to nurture our spirit in moments of meditation and to nourish our skin with moisture-boosting botanicals. Discover our collection of rich, hydrating Body Lotions powered by nature Post-menopause we enter a new life stage that may see greater acceptance of self, particularly in matters of the ageing body with which show love and respect6. Feelings of confidence may encourage us to try new activities: a trip you always wanted to take or a skill you always wanted to learn. We are in tune with ourselves, move at our own pace, so use this time to reflect on your life’s experiences and feel gratitude for the people you have met. Discover our collection of nourishing Body Oils for daily self-care massage References Takeda, Y. 2010. Understanding the Life Stages of Women to Enhance Your Practice. Japan Medical Association Journal. 53(5): 273-278. World Health Organisation (WHO). 2007. Women, ageing and health: a framework for action: focus on gender. Accessed via https://www.who.int/ageing/publications/Women-ageing-health-lowres.pdf Brown, WJ., Heesch, KC., Miller, YD. 2009. Life Events and Changing Physical Activity Patterns in Women at Different Life Stages. Annals of Behavioral Medicine. 37: 294-305. Mishra GD., Brown WJ., Dobson, AJ. 2002. Physical and mental health: Changes during menopause transition. Quality of Life Research. 12: 405-412. Raine-Fenning, NJ., Brincat MP., Muscat-Brown Y. 2003. Skin Aging and Menopause. American Journal of Clinical Dermatology. 4(6): 371-378. Paulson, S., Willig, C. 2008. Older Women and Everyday Talk about the Ageing Body. 2008. Journal of Health Psychology. 13(1): 106-120.
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SENSORY RITUALS FOR BODY, MIND AND SPIRIT
Whether to awaken, nurture or restore balance, sensory rituals can benefit body, mind and soul – and all thanks to nature. Each day our body endures stresses both outwardly and inwardly. And from the time we rise to the time we rest in slumber; inner calm should be our focus. So, it’s important for us to find time to slow down, be patient, be present and experience gratitude for our body and its home, in nature. We do this by engaging the senses – touch, sight, hearing, taste and smell – so that we may awaken and enliven our body, mind and spirit to celebrate daily moments of peace and love. Here are our three favourite sensory rituals to start you on your journey of discovery: Nature greets us each morning with a sunrise, representing new beginnings for the day ahead. Awake mindfully and as soon as your feet touch the ground next to you bed, take a moment and pause. Feel gratitude for the body you are in and for all the possibilities the new day brings. Following a simple morning stretch, allow the power of essential oils and botanicals to elevate your morning routine with uplifting shower gels and body lotions. Use this time to choose a positive affirmation to guide your day, such as “I am excited for this day”, “I am open to opportunities” or “I am full of joy”. Take time to perform your morning skin care ritual adding a few moments of self-care with a facial oil massage, and as you look in the mirror, repeat your affirmation. Before you leave, take time to nourish your body with a herbal tea, visualise the incredible day you’re about to experience and walk with you head high and heart open. Discover our Refreshing Citrus Shower Gel Our body carries us through each day with such power and grace so we should celebrate that body at every life stage in daily moments of peace and love. Our earliest adult years are full of possibilities, hopes and dreams. This energetic body benefits a ritual steeped in sun salutations as yoga practice encourages self-discovery and self-acceptance. Completing your morning practice, place essential oils on your pulse points and set an intention to guide your day’s journey such as ‘trust the universe’, ‘love more’ or ‘give back’. Raising young children, climbing the corporate ladder and continuing adult education can all be challenging for self-care. So, it’s important to find small moments throughout the day to recharge. Keeping a misting spray at your desk or in your bag can help provide tired and stressed skin with hydration while delivering an aroma that uplifts the spirit. Winding down from working life, we may discover we have more time to enjoy to ourselves. Use this time to learn to meditate, rest and nurture the body. Taking just a few moments to meditate each day, ground yourself using deep breaths in through the nose and out through the mouth. Finally, indulge your loving hands with a luxurious hand cream enriched with an uplifting scent. Place them in your lap then take 10 slow, deep breaths into your abdomen and out through your nose with a mantra of self-love. Discover our Calming Lavender Body Lotion While shaking off the day’s stresses, gentle exercise can help you connect with your body and breath. Yoga, tai chi, swimming, walking, or dancing all possess benefits for both mind and muscles and the more you can do in nature, the better. As you move your body, be present in your actions and take in the joy of the moment. Returning home, prepare a bath time ritual with essential oils. Diffuse oils to allow their aroma to fill the room and add a few drops of a nurturing body oil to your bath. Internalise an intention as you step into your ritual bath or light a candle to remind you to be present. Follow with a foot massage before bed using a body oil or rich lotion. Rub the balls of the feet and inner arches specifically, bend toes gently and use a stroking motion to massage the Achilles tendon, experiencing gratitude for the path you have walked today. Finally, use a misting spray gently over your face, then place your right hand on your heart and your left hand on your lower belly, taking three deep breaths to acknowledge the day that has passed. Discover our Rose Body Oil
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