Winter 2023/ 2024

Hello Lovely Souls,

I hope you’re all surviving the hustle and bustle of the holiday season!

Welcome to my annual December newsletter—a little check-in to share some exciting ideas for gifts, self-care, and ways to bring a little peace into the holiday chaos.

I’m Taking Some Time Off

A quick reminder that I’ll be away the last few weeks of January ( this means you can still book in for the first week). I still have some spots avilible before I leave.

This Winters Theme : Connection

As the holiday season wraps around us, it’s the perfect time to reconnect—with ourselves, our needs, and what truly replenishes us. Amid the twinkling lights and festive cheer, how can you weave in threads of self-care and restoration?

One of the simplest ways to nourish yourself is through rest. Are you allowing space for enough sleep? Even an extra 30 minutes can work wonders, replenishing your energy and supporting your overall well-being. If time feels tight or sleep doesn’t come easily, consider exploring non-sleep deep rest. Practices like Yoga Nidra, available on apps such as Insight Timer, offer a restorative pause that fits even the busiest days.

Take a moment to ask yourself: What truly replenishes me? Is it going to the gym, spending time outdoors, going for a drive, or having a good cry? Perhaps it’s connecting over a hot chocolate with friends, indulging in a spa trip, or simply carving out solo time to integrate your experiences without needing to be “on.” Whatever it is, creating boundaries with your time is essential.

Another practice we can embrace this season is bumblebee breath, or Bhramari breath. This powerful technique involves humming on your exhale and has incredible benefits. Studies have shown that 15 minutes of humming can lower stress more effectively than six hours of sleep. It also builds resilience to future stress.

The sound stimulates the vagus nerve, and when paired with nasal breathing, it boosts nitric oxide levels. This, in turn, increases oxygen saturation, supports immunity (great for avoiding stress colds and flus), enhances brain function, relaxes and widens blood vessels, and reduces blood pressure.

How to practice Bhramari breath:

1. Plug your ears, close your mouth, and hum on the exhale.
2. Bonus: While you don’t need to hum a song, choose a tone that feels good—typically, a lower natural register works best.
3. Repeat for 2 minutes, building up to 15 minutes. (If holding your ears becomes tiring, try earplugs or lie down with your arms propped up.)

I’ve noticed that for many of us, this season can bring a tendency to push through, even as our bodies quietly ask us to slow down. Having weathered burnout myself, I know how easy it is to overlook the signs—overwhelm, indecision, or a well of emotions just beneath the surface. These feelings are gentle invitations to reconnect with yourself and tune into what you truly need.

To support this connection, I’ve included links to somatic tools that can help you ground and replenish:

1. Knee Raises: Helps move energy out of the body when there’s a buildup of stress. Perfect for holiday gatherings and can be done discreetly—whether in the bathroom or while sitting at a table!

2. Anger Practice: A straightforward outlet to process and release anger.

3. Heart Support: A gentle practice for big, challenging emotions like sadness or grief.

This season, let’s prioritize what nourishes us most—whether it’s rest, meaningful connection, or quiet moments of self-care. Replenish your spirit, honor your needs, and embrace the beauty of this time of year.

If you’re interested in exploring these tools or have questions about prioritizing your well-being this season, feel free to reach out.

Wishing you deep connection and joyful replenishment,

Warmly, Mandi