february self-care resource roundup

Self Care

Jan 27

here's a new month roundup of meditations, resources, and exercises that i've been experimenting with! feel free to try them out and lmk how they resonate with you. what self-care have you been experimenting with lately?

this month i’ve been diving into meditations focusing on digestion, releasing fear, and stress relief.

enjoy!

[this is a snippet of the resources I shared this month in the Patreon community. click here to see the rest!]

guided meditations

✨ Activate Your Vagus Nerve, Relax Your TMJ-Jaw & Your Pelvis by Michelle Alva Love

“This guided meditative experience will teach you to release your jaw, and your pelvic floor, hips, and thighs. It stimulates your Vagus Nerve, and is a great way to begin on your journey to focus your mind, and calming your nervous system. It is an exclusive meditation from one of the online programs I offer and appreciate it so much to know how it benefits you. Listen to it in the morning, or at night, to calm and energize all at once! It is powerful as it's based on our body's physiology. Music by Peter Sterling”

This one is quite active with making sounds on your exhales to stimulate your vague nerve. I found it super helpful to tune into my jaw and pelvis with each exhale, since I hold a lot of tension in these areas.

✨ Vocal Toning & Humming Meditation (5 Minutes) by Rachel Dugas (Raychill Vibe)

“This 5-minute guided vocal meditation includes humming and vocal toning. Perfect for mornings or anytime you need to calm your mind, release stress, and refocus. Humming and sounding your voice is a fast and effective way to calm down your nervous system and a great tool for self-soothing that can be used anywhere anytime. With our voice, we are toning our vagus nerve, our nervous system, and our emotional and energetic bodies. I hope you enjoy this practice!”

Wow, this was everything I never knew I needed. I’ve mostly done silent meditations for years (done some chanting here and there). This was very unique and I’m excited to practice more of these!

✨ Part 6 of 6 Stress Relief Down To The Cellular Level: Relax Your Muscles by Juna Bobby MD

“This practice is designed to elicit the relaxation response, the opposite of the stress response. Relieve back tension, muscle tightness and stress. Self-generate a feeling of heaviness (Central to Peripheral Nervous System Loop) to induce relaxation at the cellular level. DO NOT USE WHILE OPERATING MOVING VEHICLES. Contraindicated in some psychiatric conditions. Please check with your doctor. Stop use if there is any discomfort. Based on U. Wisconsin-Madison SOM. PC Y. Kovalev”

There are 6 parts to this recording. They recommend listening to each part every day for a week, so it’s a 6 week program. I listened to each part in 6 consecutive days. I plan to keep this one as part of my regular practice for stress relief.

other resources

✨ Diaphragmatic Breathing for GI Patients

“Diaphragmatic Breathing, also called deep breathing or belly breathing, is a simple technique taught to GI patients to help them manage stress caused by GI conditions.

Focusing one’s breath is an effective way to encourage the body to relax. When practicing diaphragmatic breathing, the stomach, rather than the chest, moves with each breath, expanding while inhaling and contracting while exhaling. Deliberately paying attention to each breath serves to distract and quiet the mind.”

Here’s to feeling more well-resourced, nourished, and supported heading into the new month.

Let me know which practices and resources resonate with you! 🖤✨

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