Monday ~ Week 2
"You have been criticizing yourself for years and it hasn't worked. Try approving of yourself and see what happens."
~ Louise Hay
&
"Your body hears everything your mind says."
~ Naomi Judd
Good morning my love ~ welcome to week two!
(This one is a little longer than usual, being that we are going in to a new week. If you would like me to send a speeded up version, let me know.)
I hope your weekend was restful and restorative; that you got outside to frolic and be free (perhaps even to forage); and that you are feeling ready to step into this new week.
I would love to begin with some humming or bees breath. (Hop on over to the pod to have some guidance with this) Gently "cup" your neck or throat with your hands and hummmm or buzzzz. Notice the vibrations beneath your palms. This is a beautiful way to activate your vagus nerve and calm your nervous system.
Week Two is an invitation to zoom-in a little more, to be really curious about yourself in ways you may not have for a while. It’s a chance to examine the reasons behind the cravings and the habits, and to generally notice the little things. When we explore our inner workings with a sense of wonder and awe, instead of shame, embarrassment, and criticism ~ we can more likely meet any resistance to change with empathy (and a sense of humour). It’s easier to break away from patterns and habits that cause pain (or that simply don’t serve us), when we have a clearer (and more compassionate) relationship with self.
I touched upon this yesterday, in celebration of "self-mothering" our inner kiddo, but I wanted to share something I have been practicing lately that I find deeply nourishing.
If I feel anxious or overwhelmed, I will quietly invite my inner parent/auntie/big sister to join me. Perhaps “she” walks beside me through the busy streets of NYC while I imagine having my hand held, or having someone warm and steady to lean into. I “hear” that gentle voice saying, “You’ve got this,” or “I’m here.” And honestly, it is incredibly comforting.
I use this approach in smaller everyday moments too. For most of my life, whenever I made a mistake, lost something, or felt “too” emotional for this world, my inner response was often harsh and impatient. These days though, I try to reach for a kinder voice instead. “It’s ok, Jones… deep breaths.” or sometimes even humour: “You are so funny/silly.” (and laugh with myself ~ usually when I find the lost thing in the most obvious place!)
Little by little, this replaces the old “you’re such an idiot!” narrative.
I share this because it's an especially powerful tool when it comes to nourishing ourselves. Whether it’s food choices, rest, movement, boundaries, or how we soothe ourselves at the end of a long day, that loving inner voice genuinely helps. When we pause for just a few seconds and consult with the part of us that truly has our best interests at heart, we are far more likely to make choices that support us rather than sabotage us. Not from punishment or rigid rules, but from care; from wanting ourselves to feel well, steady, energized, and loved. It’s a very different energy than “I should.” It’s more like: “come on sweetheart… let’s take good care of you.”
A little exercise to help you get here and to start this new week off on a good foot, is beautifully simple (but you have to be a little bit brave).
Sit quietly, breathe, and connect with your whole self as you repeat: “Thank you. I love you. Thank you. I love you.”
Perhaps close your eyes with your left hand on your heart, right hand on your belly. Allow those gentle words to travel through all 37 trillion cells of your body. Speak them to your organs, your blood, your bones, your emotional heart… your whole beautiful essence. You have a captive audience!
If you are brave, say them out loud. If you are bravER, say them in front of a mirror.
If emotion rises, allow it.
Remember that to feel is to heal.
From there, begin with these words:
“I am willing…”
And then, breathe. Move your body. And write or speak whatever follows:
“I am willing to _____.”
You may be surprised what appears when you begin from a place of self love, gratitude and acceptance. As simple as this sounds, it is such a powerful place to start observing yourself with genuine compassion. Try to carry these words with you throughout this week.
“I love you. Thank you. I am willing.”
This invitation to bring in more love, gratitude, and willingness has a way of gently shifting our inner eco-system toward the weather we long for.
With that in mind, after you have assessed your weather report for the morning:
What can you do today (and this week) to support yourself more?
What are some truly nourishing choices you can make?
What can you commit to this week that you weren’t able to last week? Where might you stretch, just a little, beyond where you are now?
Can you plan ahead to avoid any tricky “fall off” moments?
Are your personal goals within reach? If not, what is a baby step to get you closer?
And what could you let go of to make more space for the good stuff? (Food, habits, ways of being, plans…)
Journaling this week ~
Whether you’re using the website prompts or simply free-flowing, aim to write a little each day this week. Use the questions above as gentle doorways if you need somewhere to begin.
Invite in doodles, stickers, collage, water colour… make it playful, comforting, beautiful in ways that delight you. Follow your curiosity and see what rises to the surface when you approach yourself with love, gratitude, and willingness.
And if journaling doesn’t come easily, or your mind feels busy and scattered, begin very simply. Write what is immediately around you. The time. The temperature. The weather (within and outside).
Then gently ground yourself through the senses and write:
five things you can see
four things you can touch
three things you can hear
two things you can smell
one thing you can taste
At first it may just feel like a list ~ and that’s absolutely fine. But often, something begins to soften and open from there. A few words become a paragraph. A small observation becomes insight. These moments of deep noticing lead us to truer connection to self.
Is This a Nourishing Choice?
Let this simple question continue to be your guide ~ not just around food, but in every area of life. Be sweet and kind to yourself ~ not in a quick-fix way, but in a way that genuinely supports your wellbeing. Last week, you might’ve asked the question, received a “no” as an answer and went ahead anyway ~ and that’s okay. But this week, try to pause and find a gentler, more aligned response. This question is paired well with a strong understanding of primary food, as well as the crowding out method ~ so you may want to read up on those ideas if they aren’t familiar.
With this, keep in mind that healing and healthy choices are allowed to feel pleasurable, cozy, satisfying, beautiful, even fun. (Again, not just food, but all of it…) We are not just “performing wellness tasks” here, to check boxes.
Detox & Nourish Focus ~
Hydration: begin your day with 16–20 oz of warm (lemon/lime) water, then stay hydrated through the first 10 hours of your day. You might even set an alarm on the hour as a gentle reminder to wiggle, stretch, and sip.
Ginger Tea: Great for digestion ~ simply grate or finely chop fresh ginger and simmer in water over low heat. (If it's organic, no need to peel ~ otherwise, scrape with a teaspoon.) I also love adding ginger to my sautees, juices, coffee…
Green Juice: Treat yourself to a fresh, vibrant, homemade green juice. Try celery and/or cucumber as a hydrating base, with a little ginger, apple, and a squeeze of lime or lemon. If you’ve got rhubarb on hand, a small piece adds tart brightness and seasonal flair. (I only drink green juices and avoid sweet juices like orange, beet/carrot etc).
Fermented Foods: Try a little (sugar-free), lacto-fermented veg ~ like sauerkraut or kimchi with your first meal to give your gut flora a boost.
Protein: Break your fast with a protein-rich meal to keep your blood sugar stable and your energy up.
(some faves of mine: boiled eggs + kimchi + a teaspoon of peanut butter or tahini; a couple of eggs cooked into last night’s legumes & veggies; a super-protein version of overnight oats (w/. chia, hemp, sunflower seeds + berries); some home made seed bread with eggs/cottage cheese or tahini/nut butter.)
Movement Snacks:
Let’s remember that our bodies are designed to move in so many incredible ways. To move is a celebration of that (not a punishment for what we ate). Today, and this week, try to include as many little movement snack treats as possible. Let’s move stagnant energy, engage our muscles, help the blood flow…motion is lotion.
After each meal, try to go for a quick walk, dance for a few minutes, or do 20 squats + 20 calf raises.
Walk outside for 30 minutes (two 15-minute strolls is fine).
Include twists, squats, twirls (you can do this in a queue, while waiting for the kettle to boil…)
Start incorporating strength training (small weights, knee/wall push-ups…)
Twirl and rotate your wrists, ankles, eyeballs, neck, nose…
(I was a little vulnerable and shared in the whatsapp group a video of me dancing on the deck in my slippers and yoga pants and very messy hair… really as a reminder to “just do it)!
All of the above helps with nervous system regulation, which (with time, practice and consistency) can allow us to feel safer, more supported and more confident.
Remember that consistently showing up for ourselves in this way is much more important than perfection. It’s all in the tiny tweaks and little acts of willingness to show up with kindness and love.
Have a lovely lovely day and start to week two,
(see you in the zoom room tomorrow, Tuesday 12:30)
Love love love love,
Sacha xxx
© Copyright 2006-2026 Sacha Jones Holistic Living
All content contained within Sacha Jones Holistic Living Cleanse & Nourish emails and website is copyrighted and is the sole property of Sacha Jones and Sacha Jones Holistic Living and may not be copied or borrowed without consent of the owner.
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© Copyright 2006-2026 Sacha Jones Holistic Living
All content contained within Sacha Jones Holistic Living Cleanse & Nourish is copyrighted and is the sole property of Sacha Jones and Sacha Jones Holistic Living and may not be copied or borrowed without consent of the owner.
Sacha Jones, she/her
+ Holistic Integrative Nutrition Wellness Coach
+ Lifecycle Celebrant & Wedding Officiant
Reiki I and II
+ Universal Brotherhood Minister Director
* * * * * * * * *
+ potter, gardener, yogi, knitter, reader, letter-writer, maker
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+ multipotentialite. polymath, multipassionate, neuro-diverse
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Nourish Your Body
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© Copyright 2006-2026 Sacha Jones Holistic Living
All content contained within Sacha Jones Holistic Living Cleanse & Nourish is copyrighted and is the sole property of Sacha Jones and Sacha Jones Holistic Living and may not be copied or borrowed without consent of the owner.