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5 Ways to Cultivate Seasonal Self-Care

Cultivate Seasonal Self-Care

Last updated on January 3rd, 2022.

What is Seasonal Self-Care?

The importance of authentic, tailored-to-you (as opposed to doing what your BFF does) self-care is still vastly understated. As a highly sensitive person, your self-care practices can be the difference between barely getting by and thriving!

Many of us will fall into one of these categories:

  1. Our self-care is seriously lacking and has fallen by the wayside
  2. Self-care generally feels like a chore and something to cross off of our lists in a never-ending quest to “fix” or “heal” ourselves
  3. Our self-care practices have become stale and on autopilot as we mindlessly engage in the same ones day after day, season after season

Our practices must be ours, fluid, and ready to meet us where we are in any given moment. Rather than focusing on particulars, I and my clients have found that having “sacred space containers” each day rather than rigid schedules of self-care-type things is the most supportive. In that space, we assess what we need and meet that need with one of the tools in our toolbox. Cultivating a robust toolbox and having it be adaptable to the seasons of life, our bodies, and the Earth is the highest practice of self-care.

Living in Alignment With Seasonal + Cosmic Flow

Living in alignment with seasonal and cosmic flow is to surrender to the inevitable changes within and around us and to meet them with a state of openness, non-attachment, and equanimity – especially those “seasons” we may not particularly enjoy. Our current culture praises a continual kind outward, producing energy (which corresponds with summer or The Blacksmith). However, this has warped into a demented flavor of summer: permanently artificially lit, afraid of aging and change, ever-producing and consuming, shaming rest and rejuvenation, and more.

As highly sensitive souls, we’re simply more attuned to the fluxes within and around us and respond.

However, the shame felt when we may need rest or to, *gasp,* live in a fluid, dynamic state that honors our current state, energy levels, and needs, can sometimes prevent us from actually taking the actions necessary to meet those needs.

Seasons Within, Seasons Around

In my work, I’ve developed the 8 Cosmic Frequencies, which represent the eight archetypal energies associated with the eight seasons. These seasons/archetypes exist within and around us on a daily basis, in any given moment, regardless of our gender, age, the external season, etc. We’re influenced by the moon, the seasons of the Earth, our lifecycle and life stages, our menstrual cycle, and more. Learning to honor and flow with these archetypal energies, as literally mirrored to us through the seasons of the Earth is a profound, life-long, and fulfilling endeavor.

So, while this article and the following suggestions are based on the Earth’s seasons, I also invite you to connect them to other cycles, as well. For example, the bleeding part of your phase would be winter, while the ovulation phase would be summer; two very different energies and different physiological happenings!

5 Ways to Cultivate Seasonal Self-Care

Change Your Movement Practices (Exercise) Seasonally

Many of us fall into movement/exercise patters where we’ll stick to the same routine forever! Notice when your body naturally calls for more or less movement; more intense or milder. Maybe during autumn and winter you notice those runs wish to be more brisk walks, that vinyasa practice wants to be more yin. Can you feel the changes and honor them?

Change up the Plants You Use

In their four main forms, plants offer us an array of support! Change them up seasonally to receive the support that’s needed in that particular season. Things are in season for a reason! Whether it’s the immune boosting roots we gather in autumn to help us through winter, or the melons that are in season in summer to cool and hydrate us, plants are brilliant support allies! What are your favorite ways of using plants?

Change Your Diet

Continuing with the point above, endeavor to eat whole foods seasonally in accordance with the external seasons, and honor your internal ones, as well. The peak heat of summer weakens our digestive fire, while the long, dark days of winter stoke the fires and increase appetite. Raw salads in January may not have the same appeal they have in July. Notice where you may be in a diet rut and feel into changing some of the staples you enjoy, the cooking methods used, etc. to better reflect the current season. Do you change your diet seasonally? Do you notice the change in your cravings?

Honor Your Range of Abilities

Honoring your range of abilities looks like realizing you have a whole scale, let’s say 0-10, of energy that may be available to you in a given day. Some days are more of a 3, while others are a 10 and you’re ready to take on the world, baby! Now, feel into what each of these numbers is like for you uniquely. Notice what activities feel good at each of these spots – what are some supportive level 3 activities, for example? My 0 is lying in bed in silence and stillness and just being. My 10 is cleaning the whole house – I’m talking baseboards, rearranging and reorganizing, and all! Now, feel into how your winter 10 may be like your summer 2, how your ovulation 5 may be your menstruation 1! There’s nothing “wrong” with you for not being able to perform at any given level at all times and there’s nothing wrong for having fluctuating levels, either. Where can you bring more allowance and compassion?

Plan Tasks + Life Changes

Yes, sometimes this is literally impossible as “life happens,” however, to the best of our ability, we can plan accordingly with the internal and external seasons. If I know I will be bleeding, I am not going to schedule a live group workshop where I am actively coaching and teaching. Similarly, if I am ovulating (in my summer energy), I am not going to be drawn to mundane, administrative tasks.

We can be mental about it, sure, like, this is what “should” be done or felt in this season, and your body and own energy system are your greatest teacher! Let them guide you.


How do you respond when life happens? Can you find the stillness within or does the chaos of the outside rob you of your peace? Watching it happen and let yourself slow it down and respond, rather than react, which is stemming from egoic attachments to false illusions of safety. How will you be more mindful of your internal and the external seasons moving forward? Do any of these practices sound supportive to you?

December 21, 2021 – February 2, 2022 (The Void Archetype): The Void is a place of formlessness that is in-between worlds. It’s a cocoon, a chrysalis for becoming and potentiality. It is the womb of The Mother. It’s a place of total rest for repairing, healing, restoration, and rejuvenation, before our re-animation. Is it time for you to rest deeply, Dear One? Are you feeling burnt out and unclear? Partner with The Void and re-establish your sacred spiral flow.

Dear One, of this I know for certain: living in alignment with Nature’s wisdom is essential for us all – especially a highly sensitive soul.

Ready to ground into something real, wild, and magical, reclaim your Truest Self, heal your body and life, have clarity around your next steps, and more? You’re in the right place.


This monthly membership is your resource for living a life of greater wholeness, ease, simplicity, magic, clarity, health, and joy – all in alignment with Nature’s wisdom. Our unique, holistic approach to healing and Seasonal Living supports you in re-establishing your innate alignment with Nature’s wisdom and spiral.

Through tending your physical, emotional, mental, and spiritual bodies with:

  • seasonal food and lifestyle practices
  • specific personal tools practiced at different times of the year when their potential is amplified
  • observing the archetypes of The Mother as outlined on InnerSpark’s Wheel of Frequencies
  • bringing awareness to our emotional and mental tendencies during the year
  • and more…

you’ll find greater ease and permission to flow (and not feel like you must be an automaton).

Connect with me through social media, email, or my podcast, Subtle Medicine!

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Is Your Selflessness Actually Selfish?

Selfish

Last updated on February 28th, 2021.

There are more attributes that unite us all than divides us – period. Many of these include simple things like we all have 24 hours in a day, we all have the power of choice, we all desire love, acceptance, vitality, purpose, and to be of service, and we all have the ability to allow strengths to become weaknesses if we don’t keep them in check. As highly sensitive and spiritual people will understand, we feel things, on all levels, more quickly and intensely than the average person and as such, we will “burn out” and manifest dis-ease on some level a lot faster. Being a highly sensitive person has its gift in this way; we have a built in mechanism to let us know that it’s time to cool it – but then what?

In our fast paced world, with so many demands from bosses, our clients, our families, and the harshest always being from ourselves, we can get really good at overriding these messages in the name of “selfless service” to the aforementioned demands. We’ll ignore aches and pains, suppress emotions, etc. as we continue to slave through our days and tasks so that we can check off our lists and “keep it all together” for our bosses, our clients, our families, and ourselves. And the worst part is, we’ll continue in this self-imposed prison for years because we’ve devised a story that this is just how it has to be and we wear our exhaustion, our dis-ease with a warped badge of honor. We develop guilt around slowing down, caring for ourselves, and practicing self care for all four of our bodies.

And above all, this is the most selfish way we could possibly live our lives.

When you’re in this state, you are a dimmed version of yourself. Your life force isn’t as potent as it could and should be, you’re cheating yourself and those around you out of your most authentic Self and, you’re certainly not showing up as powerfully in the world to be of service and to give and receive love. When your health, on all levels, suffers, this lifestyle you live in the name of selflessness to meet the demands of everything has officially turned into selfishness at its finest.

And, often times, we’re so into it we don’t realize we’re doing it and we certainly don’t realize there’s another way!


To truly change the world, we must change the way we live and we must get to the root of our outdated stories, thank them for serving a purpose at some point (otherwise they wouldn’t exist) and lovingly release them as we boldly take a stand for ourselves to embrace and learn a new way.

What’s truly good for us, is good for the whole.

Still unsure? Ask yourself these questions:

– Are you stuck in a cycle of momentum/stagnation in your life?
– Do you have guilt around taking time for yourself to do things that you love?
– Do you know what you love and what activities are nourishing and revitalizing to you?
– Do you have nagging symptoms that you can’t seem to shake or just a general feeling of being “unwell”?
– Do you resist movement and exercise or worse, use it as punishment for overindulging or to berate your body for not looking a certain way?
– Do you neglect spending adequate time in solitude to consciously tend to your four bodies?
– Do you resist taking time for yourself to engage in creative endeavors that delight your Spirit?
– Do you even take the time to commune with your Spirit?

Nothing changes if nothing changes. Any new way requires practice, dedication, a clear purpose, and commitment. May your dedication, discipline, and perseverance revitalize you and ignite your InnerSpark!

December 21, 2021 – February 2, 2022 (The Void Archetype): The Void is a place of formlessness that is in-between worlds. It’s a cocoon, a chrysalis for becoming and potentiality. It is the womb of The Mother. It’s a place of total rest for repairing, healing, restoration, and rejuvenation, before our re-animation. Is it time for you to rest deeply, Dear One? Are you feeling burnt out and unclear? Partner with The Void and re-establish your sacred spiral flow.

Connect with me through social media, email, or my podcast, Subtle Medicine!

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The Importance of Staying Connected to Self

Self

Last updated on February 28th, 2021.

Last week was really busy for me and my partner. We’ve been working hard to improve our offerings through InnerSpark (like our new podcast; please subscribe here).  There were extra things around the house that have needed to be planned and researched, going to and from appointments, and worst of all was an injury suffered by our canine companion, Winslow (who’s probably had the hardest time of all, though he’s getting better now). It’s been a hell of a week and it has highlighted the importance of something that gets ignored or forgotten far too often these days: staying connected to Self.

I’m using Self with a capital S but that doesn’t mean that you have to think of this in any esoteric sense. When you are in right relationship with yourself, you will naturally come into right relationship with your Higher Power. The two are inseparable, so it really doesn’t matter if you want to reconnect with self or with Self, because they are always hand in hand.

I see this progression in my clients a lot: between working or running a business and running a household, it can feel like taking care of ourselves is a “luxury” and not a necessity.  After each task, the question becomes, “What’s next so I can be ‘productive’?” and there’s a very narrow definition of what it means to be productive. We look for things with measurable results and dedicate ourselves to those things in every moment, giving them our precious time and energy.

Moments become days and days become weeks, and at the end of it there’s just exhaustion.

Work that was once loved is now dreaded and everything just feels too heavy to lift. Our own bodies can seem like cumbersome things to be dragged through the day. Our minds become unfocused while even our eyelids start to feel like steel doors that we struggle to keep from closing.  The tragedy is that while we’re operating in this mode of “productivity,” we’re actually delivering less and less quality where we need it most.

When we push ourselves to work harder than we should, we are making a choice to ignore our own voice and that is the very act of turning away from our Self.

Our connection to Self is the source of our creativity and all authentic expression. How can we be connected when we’re turning away?

I cannot over emphasize how important it is to keep coming back to Self. When you take the time to reconnect with your physicalemotionalmental, and spiritual levels, you are bringing those four bodies into harmony and the resulting energy and potential can be incredible.

Re-establish Your Integrative Connection

The way we achieve this harmony is going to be different for each of us and can change over time. One important thing to remember is that self-care doesn’t just mean that you break your back all week and then go to a spa on the weekend. Self-care is a constant process that has to happen every single day.

Treat yourself with enough kindness to check in with your body and do some stretching. Notice where there is tension or looseness. Don’t try to change it, just move with it and acknowledge it. If you can lie down on your back with your legs and feet up a wall for a few minutes you’ll find that such a dramatic shift in perspective can cause immediate changes in your circulation and thought patterns.

(If you’re having a hard time slowing down and settling in then try the mindfulness meditations here.  You could also try this guided meditation or this guided video for some hands on self-healing.)

Your Physical Body

Whether lying, sitting, or standing, take a few deep breaths and observe your physical body. Bring your focus from the bottoms of your feet all the way up to the top of your head, slowly, thanking each part for its existence and thinking about how each part has served you. Think also about how you want to use them in the future. Do your hands want to craft something, do your legs want to run? If you can have a conversation with your body and appreciate the wants and needs of your various interconnected parts, then you’re sure to have a strong, healthy, and loving connection.

(Learn more about the Four Bodies and Whole Being Nourishment approach to the physical body here.)

Your Emotional Body

Check in with your feelings and respect them as parts of your emotional anatomy. How is your anxiety doing? How is your joy doing? Do not judge or dismiss your emotions any more than you would a part of your physical body. The analogy to the physical body is very simple, there are parts we show off and parts that we keep to ourselves, both physically and emotionally, but that doesn’t mean that any part is less worthy of our love.  Again, get the conversation going and the connection will be there.

(Learn more about the emotional body here.)

Your Mental Body

Are your creative and analytical sides being under-used or over-stimulated? Are you allowing distractions to derail or put extra miles on your trains of thought? Are you learning and growing, engaging your mind in challenges? Discover, discuss, and connect.

(Learn more about the mental body here.)

Your Spiritual Body

The way you approach spiritual matters is going to determine how you connect with your spiritual body. If “spiritual” isn’t resonating, think of this subtle realm of your existence as your “energetic body” or even “subtle body.”  You may just ask yourself how you feel spiritually/energetically and then see what answers come up, or you may have a more systematic approach. Some people understand the spiritual or energetic body as layers of aura, while others may rely more heavily on the chakra system. Whichever feels resonant, do not neglect this most important layer of your being as the subtle dictates the creation of the gross in every way imaginable. 

(Learn more about the spiritual body here.)

  • As you have these conversations, it’s important to ask each part what they need. Maybe your mental body could benefit from picking up an old hobby like playing a musical instrument from time to time. Maybe for you it’s puzzles or poetry or scripture.
  • Also, you may notice that whatever is being held in one area will be echoed in others. A spiritual concern can weigh on us mentally and make us emotionally raw. Mental and emotional dis-harmony will manifest itself as physical dis-ease.

Being exhausted and dis-jointed is like having four people trying to push a stalled car when they’re all pushing in different directions. Bringing these bodies into harmony is like getting those four people to work together.

Keep checking in with yourself several times each day and try to turn these many conversations into one flowing relationship where the connections between physical, emotional, mental, and spiritual wellness are solid and supported.

Our four bodies have served us well and it’s only right to serve them in return.

December 21, 2021 – February 2, 2022 (The Void Archetype): The Void is a place of formlessness that is in-between worlds. It’s a cocoon, a chrysalis for becoming and potentiality. It is the womb of The Mother. It’s a place of total rest for repairing, healing, restoration, and rejuvenation, before our re-animation. Is it time for you to rest deeply, Dear One? Are you feeling burnt out and unclear? Partner with The Void and re-establish your sacred spiral flow.

Connect with me through social media, email, or my podcast, Subtle Medicine!

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Self-Care: What It Is, What It Is Not

Self Care

Last updated on February 28th, 2021.

Create deeper nourishment and self-actualization.

It all starts by looking inside and being brave enough to do what it takes to ignite your InnerSpark.

What’s your reaction when you hear “self-care?” Be honest. My introduction to this concept granted me a chuckle and my harsh inner critic quickly whispered something like, “Yah, it’s for those weak people who can’t handle life; I can push through anything. Just buck up and put my big girl panties on and push through anything.”

Well, that old paradigm has cost me my mental, emotional, and physical well-being on numerous occasions.

Self-care is not for the weak…

See, contrary to my former beliefs, self-care is not for “weak” people and it’s not reserved for times when you “can’t handle life.” Self-care is in fact for every single living person on the planet! And by practicing self-care consistently, we’re better equipped to handle whatever life throws our way. Self-care is not selfish, which is what I consistently hear from so many clients and used to think, as well. It’s selfless, actually. By ensuring your needs are met, you are more authentically and powerfully showing up for your life. Think about that for a moment and reflect upon past experiences.

What is self-care?

Self-care, according to my own, working definition, is mindfully developing the practice of asking yourself in each moment, “What do I need right now? How does this (whatever I’m doing) feel and how can I feel even better?” Perhaps I need to adjust my posture at the computer to show some love to my scoliosis back. Maybe it’s taking a deep breath because I am feeling stressed and forgot how to breathe momentarily!

Plainly, it’s tending to all levels of my being – physical, emotional, mental, and spiritual – and ensuring deep nourishment for each. This deep nourishment at all levels yields my most vibrant self and I am better able to live in the moment and respond to life as it unfolds, which is where the magic truly happens.

At the physical level, it’s fueling up on wholesome, real foods, moving my body, or ensuring enough sleep. At the emotional level, it’s being aware of my feelings and the messages they hold, connecting with my support team, and noticing where I’m not allowing myself to lighten up and enjoy! Mentally, it may look like knowing when I need to wrap up my never-ending task list for the day and head outside to play with the dog or tend to my garden. And, spiritually, it’s communing with nature and sitting in meditation to reconnect and recharge, or reading texts that quench my spiritual thirst.

Do this now:

Make a Nourishment Plan for yourself. Think of this as your new daily diet that goes waaaay beyond just food. Divide sections into physical, emotional, mental, and spiritual. Fill in each section accordingly with activities, people, feelings, needs, dreams, goals that feed and support each aspect of your being so it can thrive.

Does an area have you stumped? That’s a clue that it needs more attention.

For me, it’s usually my emotional body. I am a recovering type-A who can easily turn into a poker-faced intensity junkie who “enjoys” pushing through things. Ways I reconnect with my softer, emotional side are to partake in creative activities such as getting my fingers into some paints or oil pastels or by dancing.

Commit to developing a simple, daily practice of checking in with yourself and asking, “What do I need?” Take it a step further by actually honoring the need! As is the case with most things, this gets easier and more intuitive with time, trust me.  You are a multidimensional being and it’s important to honor this and not ignore certain areas by overemphasizing others.

December 21, 2021 – February 2, 2022 (The Void Archetype): The Void is a place of formlessness that is in-between worlds. It’s a cocoon, a chrysalis for becoming and potentiality. It is the womb of The Mother. It’s a place of total rest for repairing, healing, restoration, and rejuvenation, before our re-animation. Is it time for you to rest deeply, Dear One? Are you feeling burnt out and unclear? Partner with The Void and re-establish your sacred spiral flow.

Connect with me through social media, email, or my podcast, Subtle Medicine!

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The Missing Ingredient For Health Goals and How to Incorporate It

Ingredient

Last updated on February 28th, 2021.

I hear from people all the time wanting “answers” on how to quickly heal themselves, how to lose weight, how to eat perfectly, if the newest diet fad is the holy grail, if they should follow what their best friend does because she has lost 20 pounds, etc. Everywhere we turn, “expert” advice lurks with campaigns and ads to make us feel like crap and like we’re not enough on some level and that the answers are outside of us.

While the right resources given to the right people can certainly work wonders, they’re only part of the equation; only a few of the ingredients in the recipe.

When it comes to anything related to health goals, wellness, fitness, and the like, often the “answers” aren’t something sexy, clear, or direct. There’s nothing outside of yourself, no “perfect diet,” no “optimal exercise regimen,” no magic pill or herb, and no guru to follow.

Sorry.

So what is the main and missing ingredient?

Self-Love


Think about your own past with food, diet, exercise, and other self care practices. What has been your biggest obstacle?

I know from my own past and the struggles of my clients, it’s consistency. For some folks it’s easier to work from a place of punishment (ever used exercise as punishment for how you ate the day before or for gaining a few pounds?) than it is to work from a place of self-love, dedication, and joy. 

The issue here, aside from being just plain cruel, is that punishment mode yields burnout and an eventual “falling off the wagon” that perpetuates the cycle of self-loathing and punishment wherein the diet or exercise regimen is used to “fix the problem” rather than support and enhance the overall journey.

So how do you go from punishment, self-loathing mode to finding joy in caring for yourself and craving movement, whole foods, and nourishing activities? How do you make your desire for nourishment louder than the complacency of accepting anything less?

Begin by objectively reflecting upon your history, your current state and your ideal health and wellness status. What are the trends, the gaps, things you’ve tried that do not work and things that do work? Don’t get caught up in the challenges – reflect upon the resources, as well, and how the challenges can create even more resources!

Imagine your life as you would ideally love to experience it. This place of being fully sated on all levels is what I refer to as, Whole Being Nourishment. What movement delights you and how often, when, and where are you engaging your body with it? What meals are you enjoying? What self-care activities are you regularly incorporating into your life (bubble baths, art and creativity , reading, massages, gardening, etc.)?

Why do you want this life? Your “why” is your most important tool for the journey and can help you when things get tough. Channel your clear vision and “why” into sustainable, yet potent action steps each day, week, month, and year and pledge to do the best you can in each moment. As you put these actions steps into practice you’ll find yourself making good habits that stick.

That’s it. It’s that simple and that complicated.

If you find yourself checking out of this activity and wanting to instead Google for things like “how to drop 10 pounds overnight” or “best exercises for weight loss,” I invite you to stop the madness once and for all and turn your attention inward with embodiment practices. Every answer you seek is already inside of your wise body and it’s time you begin fully inhabit it.

Flower Essences, a form of plant medicine, can greatly assist with blockages, increasing self confidence and self efficacy, enhancing our intuitive listening, supporting us in creating new habits, helping to shed layers that prevent deep self-love and compassion, and so much more. In addition to plant medicine, personalized guidance (from an awesome Holistic Healer and Mentor) beyond just the logistics of food and exercise ensure the transformations you seek are for life and not just another fad.

Please get off of the cycle, love yourself in the ways you deserve and desire, and allow yourself to show up in the world in authenticity, wholeness, and with a vessel that is well.

December 21, 2021 – February 2, 2022 (The Void Archetype): The Void is a place of formlessness that is in-between worlds. It’s a cocoon, a chrysalis for becoming and potentiality. It is the womb of The Mother. It’s a place of total rest for repairing, healing, restoration, and rejuvenation, before our re-animation. Is it time for you to rest deeply, Dear One? Are you feeling burnt out and unclear? Partner with The Void and re-establish your sacred spiral flow.

Connect with me through social media, email, or my podcast, Subtle Medicine!

Spread the love!


Help raise awareness of InnerSpark's message by sharing this article.