And then we cycled back into vata energy, again, from 2am, to 6am. Sleeping still, but starting to become aware usually of what's going on around us, we might wait with the sun or by 6am and get our morning routine started. So that's how we honor the natural rhythms of the day. And the reality is friends, you're not always gonna be able to do that, you know, life is life egg shifts going on in real time. And so, you know, this is a great guide. But the reality is, you may have to be flexible, remember, nothing's rigid AI or better offers us a foundation, a framework in order for something to be a framework or a foundation, it kind of does have to be steady and sturdy, right? But we get to be flexible from there. So remember, flexibility is key. When it comes to a well time schedule, you know, again, framework framework Foundation, right, but we are choosing intentional actions to create harmony, and that is always number one. So I read a offers Dena Acharya, which are daily practices, that allow us to intentionally connect with ourselves, intentionally nourish ourselves. And focusing on this throughout the day is going to be really important. Now traditionally, with an iron betta, the bulk of the DT, Acharya practices are going to be in the morning, but especially within American culture. For a lot of us, the morning feels like a very pressure, you know, cooker kind of time. And so that's why first of all, you know, if you can get up with the sun, if you can get up by 6am, and maybe have some space and time for yourself, that's going to be ideal. Yes, of course, you can get up earlier. Some of you might have to base on your responsibilities, right? A grounding morning routine is especially nourishing in the fall. And I also want to encourage you to you know, not overload your morning, maybe have anywhere from two to five practices that you do. And that could include your oral hygiene, right tongue scraping, brushing your teeth. For instance, for me, always, my morning routine is getting up tongue scraping, brushing my teeth, going to the bathroom, and breathing at some point, whether I do that first, or I do it after. And then I'll typically just spend time quietly, whether that is moving my body, I'm not a big journaler. But I am a big thinker. And so I'll think of things I might read in the morning, right? Those are the things I will always do. Sometimes if I'm feeling motivated by work vata, dominant, I'll get up and I'll work depending on what I have coming on during my day. But then just so you know, when you hear me say, I might work in the early hours of the morning, that also means that then I rest later, that doesn't mean I continue on and just get more work done. Unless I have to, unless I'm on a deadline, but typically, no, I try to make sure I'm not overworking myself. So make sure you know you're spreading out your self care practices throughout the day. I can help you with this if you've got any questions, but having a stable and grounding morning routine is going to be really, really important so that you can lean on that stability throughout the day. If you notice, as the weeks go on, that you're wanting to shift your eating practices, please no you can. But also I encourage you to make very small shifts. They're not a big overhaul unless there's a medical or health concern involved. And the reason is that remember that eating is such an emotional process, there's so much tied to eating, and the process of it and the relationship that we have with eating can often be very complicated. And so I encourage you first to get a really good foundation of self care practices, so that everything doesn't feel like upheaval. Okay? Now the last thing is feeding your senses with different experiences, sights, sounds, tastes, feels and smells, right engaging with life in so many different ways all to uplift you, to nourish you to ground you to create space. So this might be through food, this might be through different experiences, this might be through music, this might be through hugs, or, or wearing different types of, of, of clothing, like fabric, this might be through petting your animals more, I don't know, like, right, it could be all kinds of things, it could be changing up the scent that you wear, or the soap you use, or candles that you burn, I don't know, it could be all kinds of things. Because the thing of it is friends, we need joy, we need to access joy, we need to enjoy ourselves. And when your to do list is a mile long, when you're feeling like you need to achieve or you're feeling like holy shit, the world is literally on fire and rapidly, just completely going bananas. Right? You have got to access ease, you have got to access joy, you have got to center your well being so that you are not causing harm outside, you are not walking around dysregulated that you can add to the conversations that need to be happened for happening. And the actions that need to be taken for justice in a long term sustainable way. So remember, when you're depriving yourself of the nurturing you need, or when you give yourself too much of one thing and imbalance occurs? We've got to talk about opposites balance, right? That's what we've been talking about all day, or all episode, right? Because we don't want you to manifest on E stress indices, we want ease, and whatever else you need more of. So I'm wondering, what are your thoughts with this kind of how, you know, wondering how this is this landing for you. If you're feeling like holy shit, stuff, like I really could benefit from all that that you said. Please, you don't don't feel any certain way about that. That's how that's what always happens. So remember that it's not about quantity, it's about quality. So feel free to just let the tendency to want to do all the things just let it go. You know, that's conditioning from dominant culture. And come back to the original question of like, how do you want to feel this fall? And also consider what's one small practice that will support you? Yes, of course, you might have uncovered 10 practices you want to do. But let's start with one and one very small one. So here's the proc pack lit up process that I use when I'm working with clients, I offer them these prompts. And then we go through them together to refine and clarify whatever they came up with on their own, if needed. So the first thing to do is consider the type of energy that's present for you. Right, vata, pitta, kapha, are you feeling? And also, are you feeling balanced and resourced or not? Right? Consider the amount of time you can spare to do your self care practices, that's your bandwidth. And also consider your capacity, what you're capable of doing with the time and energy you have, because here's the reality, if you are feeling imbalanced and under resourced, and you also have very little time, then the reality is you may not be able to do this thing in a big bang kind of way, every day or three days a week. That's the reality, that might be the ideal. That might be what you want to build up to, but it just may not happen right now. And the reality is, you're not lesser because of that. That's just the fucking reality. So meet yourself where they are with compassion. And so what I'd like you to do is take that stat action that you want to do that self care practice, and consider it in three different ways. Consider it in three different actions, so that you have flexibility. And we do this in the high bandwidth capacity step, meaning you've got all the time you've got all the energy, you're feeling balanced. Here's how you're going to do it. Medium bandwidth and capacity, you're kind of like so. So resource so so amount of of time. And then low bandwidth and capacity. You've got very little time, very low energy, maybe feel like possibly imbalanced, not balanced. You might also say well, staff what if the practice needs to change but whether you know, based on if I'm feeling anxious or a Green or lethargic? Yes, consider that as well. If I am feeling anxious, I'm going to do it this way. If I am feeling, you know, angry, critical, I'm going to do it this way. If I am feeling unmotivated, or just like, Well, I'm gonna do it this way, right? Yes, consider that. Friend above all else, remember that slowing down to consider this slowing down to attend to yourself in small ways that directly align with support that you need for the season, it is going to create the space for what it is that you want to be present, maybe not the entire way you want it but at least a step in that direction, right? For being able to breathe for B for being able to just be for having clarity for problem solving for creativity for you know, allowing yourself to take advantage of in a good way like enjoy the, all the fruits that vata energy has to give us with having a resource workflow all without, you know, having severe symptoms of sickness or dis ease or anxiety or burnout.