Category Spirituality

The Year of You: Seasonal Self-Care Rituals to Stay Balanced, Energized, and Joyful All Year Long

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Camille Johnson of Bereaver.com has done it again with another fantastic article which is full of tips to honor and nurture yourself as the new year approaches.

Each season carries its own rhythm, subtly shaping our bodies, moods, and routines. When we honor those natural shifts, we cultivate steadiness, energy, and calm — even as life changes pace. This guide is your personal almanac for balance, offering simple ways to align your habits with the seasons and keep joy in motion year-round.

Key Takeaways

  • Each season calls for a unique form of care.
  • Move, eat, and rest in rhythm with nature.
  • Build daily joy rituals and grounding habits.
  • Use tools like calendars to remind yourself to pause and reconnect.
  • Small adjustments create big emotional dividends.

Seasonal Self-Care Essentials

SeasonFocusSelf-Care BoostActivity Ideas
SpringRenewalDeclutter mind and spaceGardening, journaling, morning walks
SummerEnergyHydration and social joySwimming, picnics, sunrise yoga
AutumnReflectionNourishment and gratitudeLong walks, warm meals, goal review
WinterRestDeep rest and warmthCozy reading, candlelight baths, stretching

Tune Your Nutrition and Movement

Shifting your habits with the seasons keeps energy and mood stable. Eating seasonally means savoring what nature offers: crisp greens in spring, berries in summer, root vegetables in autumn, and hearty stews in winter. Matching movement to the weather helps too — from outdoor runs in warm months to gentle indoor yoga when it’s cold.

For customized guidance, explore StaceyNaito.com, which offers fitness and nutrition plans that align with seasonal rhythms and personal goals.

Quick Self-Care Checklist

How to Create a Grounding Ritual

  1. Set a cue — perhaps lighting a candle or stepping outside.
  2. Add a sensory anchor — a scent, a sound, or a sip of tea.
  3. Pair it with breath — inhale calm, exhale tension.
  4. Close intentionally — write one line of gratitude or intention.

Do this daily for a week, and your nervous system will begin anticipating the calm before you even begin.

Keep Joy in View

Visual reminders keep wellness top of mind. Design a personalized calendar filled with quotes that lift your mood, favorite photos, and gentle self-care cues. Many online tools make it simple: choose a template, upload images, tweak colors or fonts, and order in the format you love. Select a printing service that offers premium paper, custom sizes, and the ability to mark personal milestones like birthdays or reflection days.

Product Highlight: Cozy Earth Bamboo Throw

Evening rituals feel richer with comfort items that invite stillness. The Cozy Earth Bamboo Throw is soft, breathable, and ideal for quiet moments of rest — a tangible cue to slow down and reset. Any similar high-quality blanket will do; the point is softness that signals safety.

FAQ: Common Questions About Year-Round Balance

Q1: What’s the easiest way to start seasonal self-care?
Begin with one anchor habit per season — hydration in summer, stretching in winter, journaling in autumn, walking in spring.

Q2: I can’t keep routines consistent. What helps?
Link them to daily cues — like brushing your teeth or brewing coffee — to build natural reminders.

Q3: Do I need special products?
No. Nature, structure, and attention are the best tools. Products just help reinforce intention.

Q4: What if I miss days or weeks?
Gentleness is key. Life has seasons too. Start again without guilt.

Balance isn’t a destination — it’s a rhythm. By tuning into what each season offers, you stay in harmony with the world around you and the world within you. Whether it’s a nourishing meal, a mindful pause, or a reminder pinned to your personalized calendar, these small acts keep joy not just in reach, but in motion.

The Power of Daily Gratitude

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In a world that moves faster each day, it’s easy to lose sight of the quiet blessings woven into our everyday lives. We rush from one task to the next, chasing goals, solving problems, and planning for tomorrow. Yet, within the ordinary moments—the morning light filtering through the window, the rhythm of our breath, the sound of laughter—there is a quiet abundance waiting to be noticed.

That is the gift of gratitude: it brings us home to the present moment.

When we make gratitude a daily practice, something subtle but profound begins to shift within us. Our focus moves from what’s missing to what’s already here. We start to see that joy isn’t hidden in some distant future; it’s in the warmth of a cup of tea, the comfort of a deep breath, or the presence of someone who truly listens.

Meditation and mindful breathing are natural doorways into gratitude. When we pause, close our eyes, and inhale deeply, we create space between ourselves and the endless noise of our thoughts. In that stillness, appreciation naturally rises—soft, quiet, and sincere. A few moments each morning spent reflecting on even three small things you’re thankful for can change the tone of your entire day.

Science echoes what ancient wisdom has always known: gratitude reduces stress, improves sleep, strengthens relationships, and nurtures overall well-being. But beyond its measurable effects, gratitude is deeply human. It opens the heart. It reminds us that, despite life’s uncertainty, there is always something worth honoring.

Living with gratitude doesn’t mean ignoring pain or pretending everything is perfect. It means acknowledging life in its fullness—the light and the shadow—and choosing to focus on what sustains us. It’s about remembering that every breath is a gift, every sunrise an invitation to begin again.

So today, take a moment. Breathe in. Feel the air fill your lungs. Whisper a quiet “thank you”—for this breath, this body, this moment. Let gratitude be your practice, your meditation, your way of moving through the world.

Because when you live with gratitude, you don’t just see life differently—you feel it more deeply.

The Five Keys To Optimal Brain Health (Repost)

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Sharpens-Your-Brain

By: Dr. Stacey Naito – Physician and IFBB Pro

Even if your genetics put you at risk for developing dementia, there are numerous lifestyle and behavior adjustments which you can make in order to protect brain function and fight dementia. The five keys listed below are proven to improve brain health and keep your mind vital and sharp for decades.

1. MOVE YOUR BODY

Scientific research has proven that overall physical health is closely linked to brain health. Regular exercise aids in the maintenance of a healthy weight range, normal cholesterol levels, while also optimizing blood flow throughout the body and the brain and supporting the growth of new brain cells.

The benefits of physical health stem not only from regular exercise, but also from other good health practices. Support your brain’s health by doing the following:

• Exercise at least 30 minutes daily to relieve stress.
• Make sure to get between seven to eight hours of sleep each night.
• Refrain from using tobacco.
• See your doctor regularly.
• Maintain a healthy weight.

2. YOU ARE WHAT YOU EAT

Research studies indicate that diets which are low in saturated fats and cholesterol, and rich in polyunsaturated omega-3 fatty acids and nutrients like lutein and vitamin E, may have a protective effect on brain cells and overall brain health.

Brain-healthy dietary changes:

• Opt for healthy fats which are found in olive oil and fatty fish like salmon. Avoid saturated and trans fats.
• Consume a diet which incorporates milk, eggs, vegetable oils, nuts, whole grains, and dark leafy greens like spinach, all of which are rich in vitamin E. Vitamin E is an important nutrient which supports brain health. If you can’t get vitamin E from foods, you can take it in supplement form.
• Eat plenty of fresh fruits and vegetables, aiming for nine fist-sized servings each day. Select colorful fruits like cranberries, blueberries and tomatoes which are packed with powerful anti-inflammatory compounds known as polyphenols. Keep the skin on fruits and vegetables to maximize their nutritional benefits.
• Add lutein. Lutein is a potent antioxidant which is critical for eye and brain health. Foods which are rich in lutein include spinach, kale, turnip greens, collard greens, egg yolks, corn, and peas. You can also take lutein in supplement form.

3. EXERCISE YOUR BRAIN

Extensive research has proven that the brain continues to learn new skills and information throughout life, and benefits from frequent intellectual stimulation. Make sure to pursue new activities, education and games to challenge your mind. Read books to elevate your knowledge base.

How to stimulate your brain:

• Engage in regular sessions of a mental activity you enjoy, such as reading, word games such as crossword puzzles, or learning a foreign language.
• Get into a daily habit of learning a new word or fact.
• Master a new skill or subject each year.
• Manage stress and balance your energy by meditating. Meditation may help to reduce stress and body inflammation by soothing the vagus nerve, an important nerve which controls the body’s immune response.

4. NURTURE RELATIONSHIPS

Though we know that relationships with family and friends are key factors in a person’s happiness, regular social interaction promotes the formation of new brain cells and aids in brain repair. One study revealed that men and women who had the most social interaction had less than half the rate of memory loss as those who were the least socially involved. By visiting friends and family and being involved in community activities, you will protect brain health.

Social brain boosters:

• Spend time with your family and friends regularly, and make them a priority.
• Volunteer for an organization which surrounds a cause which you are passionate about.
• Work for as long as you can, and for as long as you feel motivated to do so.
• Join clubs and become involved in religious or spiritual activities which resonate with you.

5. BALANCE YOUR NEUROTRANSMITTERS

Brain function relies on important molecules known as neurotransmitters. Neurotransmitter levels affect mood, behavior, cognitive function, social function, digestion, sleep, weight regulation, and many other processes.

The problem with current society is that the vast majority of people have overly stimulated sympathetic nervous systems, which over time can drain the body of serotonin. The excitatory part of the nervous system dominates once the inhibitory neurotransmitters are depleted, resulting in anxiety and an inability to “wind down”. Eventually, even the excitatory neurotransmitters such as serotonin, epinephrine, norepinephrine and GABA are also depleted, and severe depression or chronic fatigue usually develop.

Conventional drugs cannot replenish these neurotransmitters, and in fact, tend to cause depletion of the neurotransmitters. This is the reason why some depression medications do not work on some individuals. The good news is that supplementation with amino acids can help to replenish deficient neurotransmitters.

How To Nourish Neurotransmitters:

• Eat a healthy diet. Neurotransmitter imbalance is aggravated by poor diet. Diets high in protein supply the brain with the amino acids it needs to replenish neurotransmitter levels.
• Consume branched chain amino acids to ensure a rich supply of neurotransmitter precursors.

REFERENCES
Neurotransmitter Assessment Brings Light to Management of Psychiatric Problems
Monday, 15 August 2005 00:59By Erik L. Goldman | Editor in Chief – Vol. 6, No. 3. Fall, 2005

My Mom’s Mother’s Day Visit

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This past Mother’s Day was punctuated by two strange and special incidents, the first of which occurred about an hour after a floral arrangement I had ordered was delivered to my mother’s gravesite in Hawaii. I was in the midst of cleaning my home and getting ready for a trip to Hawaii in order to put my mom’s sister Alice to rest in the same grave with my mother’s cremains. While I was cleaning, I heard something fall to the floor, so I looked in the direction of the noise to find out what had fallen. A high school English composition book which has sat propped up decoratively on one of my bookshelves was on the floor, but the manner in which it had fallen, as well as the trajectory in which it fell off the shelf, was very odd.

I was nowhere near the bookcase from which the book had fallen, so the disruption lacked logical explanation. The book had been my mother’s, a textbook she had used while in high school. She had given it to me when I was a child, thinking that I would enjoy having it, and told me that she thought it was ridiculous that the book had been published 16 years prior to when she used it as a textbook (primarily due to budget constraints from the Great Depression and World War 2). Since the textbook was published the year my mom was born (1932), I always felt that the book was a representation of her, since it was as old as her.

When the book fell, it somehow flew in an arc over a nearby etagere, a movement which defied the laws of physics. In addition, it fell face up, which made no sense from the position it was in when it was on the shelf. I picked up the book, and instantly felt my mom’s presence around me. I thought to myself, wow, my mom is finally here to visit. It was a very special moment, but since I had more cleaning to do, I put the book back on the shelf and continued to clean.

About an hour after the book incident, I went up to my bedroom to clean it. When I walked into the room, I saw that the ihai or spirit tablet from my mom’s funeral was turned sharply to the left so that the front of the tablet was facing the window. None of my cats had been in my room the entire time I was cleaning, so I absolutely knew that my mom was once again communicating with me. I was stunned, since my mother’s spirit hadn’t paid me a visit since her death in June of 2023.

I’d love to hear the stories of others who might have experienced similar visits from departed family members!

Balancing Life’s Demands with Effective Stress Management

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I hope you will enjoy reading this wonderful article written by Sheila Olson of fitsheila.com which hones in on stress management.

In the journey to cultivate a more serene and manageable lifestyle, understanding and mitigating stress is essential. With a focus on self-awareness and actionable strategies, individuals can learn to navigate their stress with more confidence and resilience, leading to a more balanced and fulfilling life. This guide from Dr. Stacey Naito provides a comprehensive approach to recognizing the myriad stressors that permeate daily life and offers practical solutions for effectively managing them.

Recognizing Emotional Alerts

If you find yourself frequently overwhelmed, anxious, or irritable, these could be your mind’s way of signaling stress. These emotional reactions are important indicators, suggesting it’s time to reassess your current lifestyle choices and stress management strategies. Recognizing these signs early can help you take proactive steps towards stress reduction. Addressing these emotional cues promptly ensures they don’t escalate into more severe issues. Continually monitoring your emotional state aids in managing stress before it becomes overwhelming.

Pursuing a Fulfilling Career

If your existing role no longer aligns with your aspirations, exploring new career paths may restore balance and joy to your work life. Stepping into a role such as that of a special education teacher can offer profound personal and community benefits, especially if you are driven by a desire to support children with unique needs. Online educational programs provide flexibility, allowing you to blend further education with current professional duties effectively. For more tailored advice on making such transitions, check this out for more info.

Journaling for Pattern Recognition

Maintaining a journal about your daily interactions can reveal patterns in what causes your stress. Document instances when you feel stressed, including the people, environments, or situations involved. This record-keeping can be a powerful tool for identifying recurring stressors and addressing them effectively. Over time, this practice aids in avoiding or altering these stress-inducing patterns. Sharing insights from your journal with a therapist or counselor can also provide additional perspectives on managing stress.

Assessing Environmental Impact

Your surroundings play a significant role in your stress levels. An overabundance of clutter, noise, and lack of privacy can all add to a stressful atmosphere. Take a moment to evaluate these factors in your home and workplace to determine if they contribute to your stress. Creating a calm, organized space can significantly reduce stress and enhance your ability to focus and relax. Consider implementing minimalistic principles to further reduce environmental stressors.

Balancing Life’s Commitments

Often, stress arises from a mismatch in the effort allocated to personal and professional commitments. Reflect on whether you’re giving too much to one aspect of your life at the expense of others. Achieving a more balanced distribution of your time and energy can significantly reduce stress. It’s essential to maintain a healthy balance to ensure personal well-being and professional productivity. Setting clear boundaries between work and personal life is key to achieving this balance.

Integrating Relaxation Techniques

Incorporating practices such as meditation, yoga, or deep breathing into your daily routine can profoundly affect your stress levels. These techniques promote relaxation and provide a necessary respite from the daily grind. Regular practice helps manage stress more effectively and improves overall mental health. Dedicate time each day to these activities to nurture your mental and physical well-being. Engaging in these practices in a group setting can enhance their effectiveness through shared experiences and support.

It is important to remember that stress management is a dynamic and ongoing process. Implementing the strategies discussed will require patience and persistence. Over time, these techniques will foster a greater sense of control over your emotional and physical well-being, transforming how you handle life’s inevitable pressures. By maintaining this proactive approach, you can continue to enhance your quality of life and nurture a resilient, stress-resilient mindset.

Explore wellness, lifestyle tips, and inspiration with Dr. Stacey Naito.

Yosemite Stars

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During my final year at Occidental College, I was invited by my academic advisor to go camping in Yosemite with a group of other Exercise Science classmates. Since I had never gone camping before, I was a bit nervous about the prospect of answering the call of certain excretory processes by squatting in the woods, as well as the idea of sleeping in a sleeping bag on the cold forest floor in a tent. It turned out that my concerns were unfounded, because my advisor chose a campsite at Upper Pines, very close to restrooms and showers, and the sleeping bag which I borrowed was incredibly cozy, comfortable and warm.

We went on our camping trip in April of 1992, and though we were rewarded with relatively sunny but brisk days, the evenings were quite chilly, and we also experienced sudden torrential downpours during a couple of very random points during our trip. The landscape was ostensibly breathtaking, and the hikes we went on were strenuous and fun. We also had a great time cracking jokes while eating breakfasts and dinners back at the campsite. On one particular morning, we were all eating our breakfasts, when a sudden heavy downpour of rain befell us. Instead of us running for cover, every single one of us remained seated at the picnic table and continued to eat, allowing the raindrops to fall upon us.

The shower abated quickly, so we were able to go hiking that day, albeit on more level terrain so as to avoid slipping down any embankments. We returned to the campsite shortly before dusk, and prepared dinner. Once we finished dinner, a classmate and I decided to take a walk around the nearby area. We became so engrossed in chatter that at one point, we found ourselves on a paved road, but it was completely empty. My classmate said, “Wouldn’t it be cool if we just decided to lie right on the asphalt and look up at the stars?”, to which I replied, “Let’s go for it.” She and I then proceeded to lie down on the asphalt, which wasn’t too uncomfortable since we were wearing parkas, and we turned our attention to the sky.

In all my years on the planet, there have only been a handful of times during which I was able to see such a shocking display of stars, and that night was one of those times. We were absolutely blown away by the massive collection of stars in that inky black sky, and saw constellations we had only learned about in textbooks. It was mesmerizing and magical. We enjoyed the moment, which lasted a good ten minutes, until the headlights of a pickup truck startled us and made us rise from the pavement!

My Top Ten Favorite Moments

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I recently thought about what my ten favorite moments in my life have been, and I decided to compile a list. I was astonished to see that eight of the ten moments occurred while I was traveling, and six of them involved water. Every single one of these moments is special and sacred to me, and full of meaning. I’ve made sure to list them in chronological order. I will add ten blog posts in the future which will discuss each of these magic moments.

Aegean Sea

The night I gazed at stars in Yosemite

Japanese-American beauty pageant win

Medical School graduation

Swimming with dolphins in Kihei, Maui

Winning IFBB Pro status at Team Universe

Budapest at 7 pm

Mornings in Maldives

My last night in Porto

Chaweng Noi Beach

Goals to Give You the Confidence to Return to the World

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Check out this inspiring and motivating article written by Camille Johnson on how to get back in gear after being on lockdown for so long.

Do you lack the confidence to re-enter the world after being indoors for an extended period of time? Maybe you lost your job due to the pandemic and are just now going back to work. Or maybe you were affected by lockdowns and are just now finding it safe to socialize again. Whatever the reason, it’s important to make sure you are confident enough to get back into the swing of things. Employ the tips below to help you build the confidence you need to overcome your fears.

Build your confidence and fitness with customized nutrition and fitness programs from Stacey Naito!

The Importance of Setting Goals

Setting goals is one of the most important parts of any lifestyle change. With just a few small changes, it’s possible to dramatically improve your life.

Many people have trouble setting and achieving their goals. This is because they don’t have a clear idea of what they want or need in their lives.

To avoid this, create a list of goals to give yourself the confidence you need to take on the world again. You could create lists with short-term, mid-term, and long-term goals that will help you reach your ultimate goal: happiness!

Reduce Debt, Reduce Stress

Debt is a major source of stress for many people, with 47% of Americans feeling overwhelmed by their debt. While there are a number of factors contributing to the level of debt Americans hold, one major factor is student loans.

Some people might believe that they are not able to take on more debt as they try to pay off existing balances. However, there are ways you can reduce your debt while still saving money, such as refinancing your home.

Refinancing allows qualified homeowners to decrease the equity in their homes and free up cash or reduce their monthly mortgage payments. Additionally, refinancing can be beneficial if you’re looking to take out a different type of loan. For instance, some people refinance a low-interest mortgage for one with an even lower rate.

Go Back to School

Oftentimes, people stop going to school when they get married and have children or they simply start to feel overwhelmed with life. But if you’re interested in progressing in your career, then why not consider going back to school?

Back in the day, it was common for people to care for their kids as a stay-at-home mom. In today’s society, women and men work outside the home. That said, being a working parent can be extremely difficult, and sometimes it might seem like there isn’t an alternative.

Fortunately, there is hope! Going back for an online degree in business, criminal justice, or nursing allows you to complete your education in a more flexible way. It also offers a lot of perks, such as:

  • The ability to balance work, family, and school
  • Not having to commute every day
  • Learning at your own pace
  • No dorm fees

If you’re considering going back to school for a degree or certificate program, now is the perfect time. It’s an investment that can pay off for years to come in higher wages and better job prospects.

In Closing

Setting goals, both short and long term, is not only a great way to stay on track, but it gives you the confidence to return to the world. When you are clear about what you are trying to accomplish, it’s easier to plan a course of action.

Soothing Sounds You Can Customize

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Copyright: fermate

Check out this interesting website I found, which enables you to customize soothing sounds which you can use as a nice background or “white-noise” experience:

https://asoftmurmur.com/

The dashboard for A Soft Murmur, which is available as an app for both iOS and Android, allows you to adjust the volume or omit different nature or soothing sounds: waves, rain, wind, thunder, fire, birds, crickets, singing bowl, white noise, or coffee shop. For example, combining rain and thunder sounds will mimic a thunder storm. If you choose to upgrade to their premium plan, you can then access 13 more sounds, and have access to any new sounds as they are added to the app.

I Think My Plants Dig Me :-)

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Source: 123rf
Image ID : 158781949
Copyright : followtheflow

 

For those of you who have plants in your home, have you noticed that your plants don’t look as healthy after you return home from a trip? I have consistently noticed in the past year that whenever I go on a trip, at least one of my plants is drooping, exhibiting brown leaf edges, or some other sign of less than optimal health.  I didn’t mind it quite as much last winter, when I only had six plants inside my residence, but by my second out of town trip in September, I had over 30 plants, and wasn’t very pleased by the fact that I came home to see half a dozen droopy, sad plants.  Four of my plants swung back to perfect health within three days, while two of them ended up in the houseplant graveyard.  Thing is, I was only gone for four days, and I returned the day before my regular weekly plant watering day.

Then in November, I made another four-day trip, and by that time I had over 50 plants.  I scheduled my trip so that I would once again return home the day before my weekly plant watering/assessment day, yet I once again returned to a number of plants which were not looking very happy.  I’m thankful that they bounced back to health, but I still can’t figure out why this keeps happening.

I only devote one hour, one day per week, to assess the watering needs of my plants, water the ones which need a drink, spray orchid plant food on all my Hoyas (Hoyas love it), and rotate the pots by 90 degrees clockwise.  I don’t fuss over my plants daily like some people do, not because I don’t care about my plants, but because my plate is always so full that I avoid plants which are fussy and require that type of attention.

My den and dining area, early February 2021

 

Now that my indoor plant collection exceeds 100, I truly wonder what would  happen if I were to take a short trip out of town.  And though plants don’t have feelings per se, why is it that my plants are so much healthier and perkier when I spend more time at home?  As weird as this may sound, I’m almost convinced that plants pick up on our energies, and since I admire my now sizeable plant collection and appreciate every single specimen, I believe my plants sense that.  I know that in general, I have a very green thumb, and had discovered that talent about a quarter century ago, but my recent foray back into houseplant cultivation somehow seems different.  I feel much more connected to the plants in my home, and though I don’t talk to them, simply looking at them makes me happy.  I think they know how I feel.

I read this comment on a blog post about plants on The Smiling Gardener which I found quite interesting:

About fifty years ago as an enquiring hippy I ran atest with my wife to see if plant groth could be affected by love and hate . Four pots of garden soil had the same number of seeds sown in them and were placed together in a window and watered the same amount. The pots had either
1) no treatment
2) SM 3 seaweed liquid feed
3) Projection of love or positive feelings every time we passed
4) Projection of hate or bad mental feeligs every time we passed
Now this sounds quite unscientific and already plenty of room for doubters and skeptics to burst out laughing.

The results ?
No treatment -several seeds germinated plus a few garden weeds.
Seaweed treatment – as above but more seeds germinated and more garden weeds.
Projection of ‘love’- a veritable jungle of germination.
Projection of ‘hate’ – NOTHING germinated

Obviously no prejudiced person could even consider these results as indicative of anything but I always found them very interesting . May even try it again in different format fifty years later.

  • ron daguerre

 

Feel free to check out the links below, both of which explore the idea of whether plants have feelings.  At the very least, there is scientific evidence that plants send chemical signals to each other through the air or soil.  Could my plants be chatting it up about how groovy my home is, how the humidity and the grow lights and natural light are (hopefully) just right?

https://www.houseplantscorner.com/post/do-plants-get-lonely

https://www.refinery29.com/en-us/do-plants-have-feelings-expert-answer