not overwhelmed in it doesn't actually combat it in the long run. If you've already started your journey with the mindset shift, you know from last year, or maybe somebody else offered it to you rate, your work this summer is going to be to notice when the old behavior and old thoughts show up. Because, friend, what we know about our behaviors that are steeped in white supremacy, culture, capitalism, they have a way of rearing their ugly heads, even after we've done a lot of work to undo them. Remember, it's not you it's a system. Right? That's what it's designed to do. In case all of this speaks to you, I'm going to offer you another consideration that is along the same lines, how can you continue to really tend to and trust both parts of your tough and tender spirit, tough as in strong, determined and persistent and tender as invulnerable and in need of careful, loving handling? As friend the reality is, we need to be strong, determined and present persistent. And we also need to be vulnerable and tended to with care and love. Both tend to like with care and love by herself, and from others. Sometimes we need all the same damn time. I've been thinking about this question, you know, in talking to my clients in my mentorship program, the holistic self care collected since the spring. But since strong, determined and persistent are all characteristics of Pinta energy, I thought summer would be a great time to talk about this here on the podcast, especially from the perspective of offering balance by also paying attention to the tender vulnerable and need for care and love aspect. So how can you trust both the tender and tough parts of you, depending on how you walk through life, the intersections of your identities and your experiences, it might be easy for you to trust, your strength, determination and persistence. But it may be very hard and uncomfortable to trust the tender aspects of your vulnerability, especially when it comes to being attended to with care and love. Or vice versa. Right? It doesn't always have to be one way. Or maybe it's situational, right? There might be situations where you can trust, your strength, your determination and persistence. But not all, your ability to be vulnerable or tended to with love and care. While in other situations, you can see curious how this question is standing for you. Not gonna lie, I'm still examining myself. After two months of inquiry, it really is a big one. And it's off probably complicated, and faceted. So don't worry if you're like, oh, I don't know about this. Right. That's okay. And I think a good place to start in considering all that I've already said today. And as you consider support for the summer, right in allowing yourself to consider how can I honor right my strength and my determination, my persistence, you know, that's going to align with, you know, creating goals and working toward them using that fire of the summer energy to fuel me. And I'm also going to tend to build the vulnerability of the the need for care and love, which is which are quite balanced Jupiter energy, as well as vata energy too. So, I think we should come back to the three keys for some more harmony, that will help you to kind of determine some actions that will feel aligned for you. So I'm going to kind of rattle off a bunch of practices, but feel free to, you know, try one and leave the rest. So when it comes to keeping cool physically and emotionally, especially from the inside out, emotionally, you'll want to be mindful of heated discussions, as well as people or situations that irritate you or get your blood boiling. Also, you'll want to have some practices at the ready that can pull you down like in the heated moment, like splashing water on your face, left nostril breathing, or inhaling through a roll to tongue, exhaling, then just regularly through your mouth. That's called shittily. Breathing, you can close your eyes and breathe slowly and deeply. Or maybe have a word or phrase at the ready that you could say to calm yourself down. As for keeping cool physically, there are so many options and all of these are going to support you and feeling cool, emotionally, especially in a heated moment. I'm gonna rattle these off pretty quickly. So keeping a pretty consistent daily rhythm, especially with the potential morning routine, and evening wind down and lots of self love peppered in throughout the day, releasing stress and restriction shins as best you can, eating seasonal foods that are well spiced. taking breaks throughout the day. Remember seven types of rest. I'm not just talking about napping, but napping is great and getting good sleep at night is great. Having a slower than breakneck speed pace, having some focus time, possibly a short afternoon nap around two o'clock. Exercising do during the cooler times of day between six and 10am or six and 10pm and exercising between 50 to 70% intensity, paying attention to your energy and adjusting accordingly. Also adjusting your yoga asana practice to include the moon salutation, twists, side bends, backbends and abdominal strengthening postures. Perhaps regularly practicing breathing slowly and deeply. Or meditating on nourishing, nurturing, growth, reaping, expanding, transforming type of topics or seeds or words, I encourage you to check out episodes 25 to 33 for so much more summer guidance. When it comes to the second aspect of keeping cool or should say the keys for summer is enjoy being mellow, including mentally, and relaxing. So so many of the practices that I just rattled off can fit to this category. Plus feeding all of your senses however many senses you have that feed them all, like different sites, different sounds, different tastes, different textures, right all of the five or however many senses you've got. Doing these you enjoy doing things that aren't strenuous, maybe even being playful, playing leisurely lighthearted. This is what we talked about in the collective all during the month of May. We've really focused on that. And then the third key to Harmony being grounded, stable at ease and at ease, especially at a cellular level. Friend who with this, like I said, I'm not just talking about sitting and reading and watching TV, and not feeling guilty or having your mind on something else, but very, very deep within your tissues. This comes from actively dealing with your ship, not bypassing gaslighting yourself, not being constantly caught up with an agitation worry being set. Whether you're conscious about it or not. And here's the thing, I want to be very clear. I am not saying don't be outraged about genocide or injustice. Yes, be outraged, do the work of showing up. And still open moments where you can step away from your activism and access being grounded, stable and serene. And also act in your activism from a grounded, stable and serene place in terms of not always in a reactionary burden shutdown mode. And just like I've said in every other list, so much of what I've already discussed in terms of practices will be held full here in terms of being ground stable in this at ease. And if you've got specific questions, if you want to dive into this more, definitely meet me to release the pressure call to do this in real time. Plus, we'll discuss mindset shifts, and ways to overcome challenges as they arise. Because friend, I mean, the release of pressure call is all about you using less brainpower, which is definitely a game changer and a win in my book. You also can head to the disruptors guide to self care, which is a free resource on my website that will walk you through steps to create a more sustainable way forward with your self care that honors how much available time and energy you've got. You can find the links to all of this in the show notes as well as on my website. My friend as always, until next time, be kind and gentle to yourself just like you would to an animal baby a plant or your favorite human. You are incredible, my dear. Go be your favorite self and be well. Human being is a production of Steff Gallante self care LLC. The show is produced by me, Steff Gallante. You can find blog posts of some of the episodes on the episode page at Steff gallante.com/podcast along with the transcript of today's episode and any other resources I shared today. If you're ready to create more aligned practices for yourself, head to Steff gallante.com To learn more about creating a personalized self care plan within the holistic self care collective and coaching with me, you are a badass and you are enough. See you next time be well