in no particular order, this is not a priority to highest list, or like a hierarchy of any nature. First is nourish and resource yourself deeply, mentally, emotionally, physically and energetically. The second is be warm, moist and oily from the inside out. Third is stay grounded in your wisdom. Fourth is calm your nervous system and prioritize creating ease in your vibe, slowing your roll and rest. The next one is routine rituals, specifically in the morning or the evening, with an awareness throughout the day. And the last is engaging and loving relationships, especially with yourself. Now you might be like, well, I need all of them. So guess what? Remember, choose one, either that's the easiest one for you to do or the one that's most needed. And you might be wondering about some examples for each of these categories, so I'm going to offer some here. And remember, think of this episode as a reference that you can come back to again and again and again throughout the fall, not just this one time it is here for you in the long haul, because the offerings are robust purposefully, right? So let's dive in. When it comes to nourishing and resourcing yourself deeply, mentally, emotionally, physically and energetically. You can choose one of two ways to explore this. Of course, there are other ways too, but I'm gonna offer two. First is feed your senses with different experiences, whatever your senses are, whether that's sight, sound, taste, feel, smell, feed your senses with different experiences, anything that uplifts and nourishes you, anything that helps you to feel safe and steady, right? Secondly, identify which of the areas mentally, emotionally, physically and energetically, that you're feeling the most lack in and tend to yourself in that area in one small way. So maybe mentally you're just feeling exhausted. Well, what would a mental reset look like? What would mental nourishment look like? Same thing for emotional, same thing for physical, same thing for energetic. And energetic might be something that talks to your soul, talks to your spirit. Now you may be finding that there's one thing that you do that satisfies all four of those areas. Great, cool, that's fine. You don't do four different things, right? Make it simple now, when it comes to being warm, moist and oily from the inside out, there are a few things you could do. You can drink warm or root temperature water first thing in the morning after your oral routine, you can add lemon or a dab of honey. You can drink room temperature or warm water or herbal or spiced tea. Throughout the day, you can do an oil massage a couple of times a week before you know, 10 to 20 minutes before your shower, you could flush your navel nasal passages, not your navel passage, your nasal passages with saline or salt water. Some people like to lubricate their nostrils with nausea oil. You can eat more mushy foods that are well spiced with oil, but not excessively, that might look like soups and stews and, you know, roasted vegetables, or, you know, whatever meats you enjoy. You can also run a humidifier at night, especially once the heat has been turned on in your home spaces. Now, a note for anybody who is experiencing deep lethargy right now, and you may find that too much moisture, any additional oil, more grounding, tools can actually be aggravating for you, might pull you down even further. And so instead, you're going to need to use false energy to uplift you. And if you've got questions about that, let's meet and release the pressure call, right? Okay, so coming to staying grounded in your wisdom, this is a tough one sometimes, because it really forces you to tune in. And I know that can be hard, because sometimes when we tune in, we gotta face some stuff, right? So you might spend some time quiet in the morning or at night, simply just thinking about what is important to you, and allowing there to be a one pointed focus for that little stretch of time, for a few breaths, for a few moments, and allowing anything else that is present, anything that is unrelated to your wants and needs, but that's coming into your mind, that's happening around you, to be present, not pushing them away, but your focus is simply on you. That's one simple way, also you can stay grounded in your wisdom by a simple practice of mindful awareness throughout the day, paying attention to when your body and mind are signaling you, and simply noticing what the message is, or actually making a point to check in with yourself throughout the day, like touch points, like, Okay, I'm going to do this at 10 o'clock and two o'clock and seven o'clock, whatever it is, again, just to see what's going on, even if You don't tend to yourself in the moment. And then when you do have time and space to tend to yourself, you take small steps to meet whatever need is there. This also is an invitation to stop bypassing yourself. This might start with using the restroom when you need to, rather than putting it off until you finish whatever it is that you're doing. It might be letting go of blame and shame when you need to tender yourself. And finally, another option is to being nature without any external stimulation. And there are so many benefits to being present in nature, even just for a short while, like literally 30 seconds, whenever you're safe to it tends to slow time down, helps you to clear your head, tempering the drama and the stress so you can exhale, see more clearly, better problem solve and and access your creativity, which are all really, really, probably necessary things for you throughout your day. Now we're coming to calming your nervous system and prioritizing creating ease in your vibe and slowing your roll and resting. So I have a question for you. Can you start to notice the energy or vibe you're bringing to your day? That would mean, like noticing when you're leading your day or your moments with a frantic energy, or must do it all costs energy. There's nothing wrong with either of these things, right of wanting to do a lot of things or get things done, or feeling excited to get stuff done, but remember, it's the underlying vibe that we want to pay attention to. So you might notice when you're push, push, pushing and slow down. Maybe, why wonder, Why am I feeling Why am I pushing so hard? Right? When you're working on something, notice when your mind wanders or start to plan, worry or you know, think about, you know, something in the future and bring your mind back to what you're doing. Notice when your mind moves 10 steps ahead and bring it back to the current step right. You can also pace yourself throughout the day. Pace yourself rather than trying to go from, you know, the very beginning of the day, 100 miles an hour. We know that's not sustainable. So what about 80 miles an hour? Right? I'm not going to ask you to slow it down. Way, way slow down, but like slower can you? Can you try to and then take purposeful pauses throughout the day? Right? Right, even if you've ever watched NASCAR, I'm not really a NASCAR NASCAR watcher, but I know that there are periodic pauses even in that race where they've got to come into the pit. You've got to do that too, and then go back to whatever speed you're working at, but trying to slow it down just a bit, take purposeful pauses that support you in a very specific way. You might also bring in some practices that release tension, help you to relax, maybe feel restful, even if it's not napping or sleeping right, something that feels rejuvenative to you, and only you can decide what that is, or I can help you. You might consider seven types of rest, and we have been talking about these all year, physical, mental, sensory, creative, emotional, social, spiritual, you may find that it is restful in one way, invigorating in another way, that's okay. And again, remember, rest is not just sleeping or napping. It is reducing stimulus in one way. And when you reduce stimulus in one way, often you heighten stimulus in another way. But the hope is that it's going to be something that nourishes you. All right. The next and second to last theme is routine rituals, specifically in the morning or in the evening, with an awareness throughout the day. Some easy way to do this is breathing in meditation, in a quiet, reflective practice, morning, noon, night, right pick anchor points in your day, after meals, before meals. If there is a certain period of your work day that you typically have free, maybe it's waiting, if you pick up anybody from appointments or school, it's waiting in that line or waiting where you're parked. I mean, there are so many ways you could do this. Allow yourself to connect to your breath. Allow yourself to envision anything that you want to be coming to fruition, taking root, taking some time, as we've been talking about, to just be, to just see what comes up in your mind.