blog

exercises, reflections, and notes to support your wellness journey.

if you’d like to share your thoughts on any post or suggest ideas for new ones, feel free to reach out.

step one

finding your definition of love
what is love?
if the first thing that comes to mind is «for better, for worse, for richer, for poorer, in sickness and in health, to love and to cherish, till death do us part» or something of that nature please dig deeper and sit with it
maybe your definition of love is radical acceptance?

step two

imagining you wake up with exactly that thing e.g. radical acceptance
you are the embodiment of it
unadulterated
how would your decisions get changed?
what would you need to let go of?

step three

get tattooed (optional) — joking :)

i read this line in "the body keeps the score": “cultivating sensory awareness”

it’s more than a phrase—it’s a practice. you want to be as present as possible at every moment. it’s the opposite of being dysregulated. when we get traumatized we see things in a distorted way and give meaning to things that they don’t carry which creates disconnect from our own truth. the good news? regulation and presence feed each other. as you become more regulated, you become more present—and as you become more present, you become more regulated

sensory awareness is about accessing the autonomic nervous system through breath, movement, touch, and sensation

grounding exercises like “name five things you see, four you can touch…” are useful, but lasting regulation comes from weaving sensory pleasure into daily life:

- a plant you can touch and feel its living texture under your fingers
- a blanket that’s the perfect weight, warmth (and looks good)
- music that makes you move without thinking
- textures, scents, and sights that evoke an authentic, unforced response

these aren’t indulgences. they’re recalibration tools. when you give your body aesthetically and sensorily pleasing inputs, you un-bias it away from threat and toward safety. you’re not just relaxing, you’re teaching your nervous system a new baseline and as your sensory awareness deepens, you become less reactive and more resourced.

we don’t just eat to fuel our bodies. we eat to celebrate, to connect, to remember who we are. food is woven into culture, family rituals, and personal identity — so building a healthy relationship with food is essential. and beyond the personal, how we eat ripples outward: our food choices affect the environment and contribute to climate change, which means our plates are also a place where values meet action.

when you cook at home, you naturally shift toward better ingredients, simpler methods, and more presence. you don’t need preservatives because you’re not optimizing for a warehouse, you’re optimizing for a human. that alone makes home-cooked meals generally more wholesome than processed options
there’s also a subtle, often overlooked benefit: exposure to diverse ingredients while cooking can support your skin microbiome. variety in what you touch, smell, and handle in the kitchen gently diversifies the microbial environment you live in — another reason real food isn’t just about what goes in your mouth
and then there’s the energy you bring to the meal. when you cook with care, that intention amplifies at the table. sitting down with family or friends, sharing a meal, slows the nervous system and strengthens connection. that’s not just cozy — it’s regulatory

food is more than just a source of nutrients — it's honoring pleasure and celebration and choosing in a way that aligns with your values.

YOUR LIFE TIMELINE: CRAFTING YOUR COHERENT STORY

this powerful exercise helps you weave meaningful events, triumphs, challenges, and turning points of your life into a unified autobiographical narrative
by anchoring key moments to five-year intervals, you’ll get more clarity about your journey and identify what shapes who you are today

how to do it:
write down 2-5 pivotal events for each 5-year block (0-5 years, 6-10 years, 11-15 years etc)
helpful questions: what happened that felt truly significant (for instance, a move, achievement, loss, or realization)?
how did it impact your emotions, relationships, or direction?
what strength or lesson emerged?

connect the dots: look for recurring themes like resilience, growth, or shifts in values. reflect: what surprises you? how does this story inspire your next chapter? how can you progress it to what you want to be remembered for?