Tuesday ~ Week 3
“Little by little, a little becomes a lot. Personal transformation isn’t about superhuman willpower or heroic feats of character. It’s not a watershed or an epiphany; it’s the result of the little decisions to do A instead of B, to say yes instead of no. These tiny shifts create powerful momentum.”
~ Eric Zimmer (from How a Little Becomes a Lot)
Good morning sweetheart, happy Tuesday!
I hope to see you in our final live Zoom Room today at 12:30 EST. Remember the link can be found under the Community Tab. And I will also link at the email foot.
Shall we begin with some gentle stretches, twirls and conscious breathing exercises? Bring more awareness to your physical self. Breathe in and out through your nose as you elongate your lovely spine, drop your shoulders, feel your feet on the earth, and soften your face. Invite some gentle humming or bee breathing and try to relax all the parts of you.
At this stage of the class, as I mentioned yesterday, we are honing our craft. We do so by gathering all the wisdom from the past fortnight, inviting in some new shiny things to keep us curious and present ~ and create some solid daily rituals that we can keep going with well after the class has come to a close.
Over the past two weeks, we’ve been looking at letting go and making space for new and good: gradually crowding out the unnecessary by adding in more nourishment. We have been doing this with both the food we eat (secondary food) and the other areas of life that feed us (primary food). We’ll remain on this path to keep nurturing ourselves as best as possible.
First of all, take a moment to acknowledge how far you’ve come. Maybe you’ve let go of an old habit; spoken more kindly to and about yourself; tuned in more deeply, or/and simply shown up for yourself with consistency. All of it counts.
What has felt nourishing?
What has helped you feel strong(er)?
What has been surprising?
What have you felt free from? (vs “deprived of”)
From there, I would love you to write a list of things you know would be a source of deep nourishment for you (but perhaps you haven’t tried yet). Don’t worry for now if this list is “too long” ~ just write and afterwards assess what things you would like to try.
This might include, but is certainly not limited to:
keeping your phone in another room when you sleep; whispering thank you + I love you paired with other kind words to self; sky before screens; a 24+ hour liquid fast; movement snacks; taking a morning stroll; hydrating well in the first 10 hours of being awake; sipping water before a meal but not during; having a true overnight fast of 12+ hours every day; breaking your fast with protein; journaling; “closing the kitchen” after dinner; setting a time-cap on social media apps; some decluttering; regular wiggle breaks and kitchen discos; walking and/or movement after meals; getting yourself flowers; mindful or silent meals (without gadgets, TV or the news in any format); al fresco dining (especially at lunch time to leave the office behind)...
When we begin tending to ourselves with greater kindness and awareness across the realms, our relationship to food often starts to shift too. Not through force or perfection, but because we actually really want to support ourselves optimally.
Our meals become less about punishment, reward, guilt or “being good,” (or any of those things we attach to food) ~ and more about steadiness, nourishment, energy, kindness, care and even ritual.
Tomorrow we’ll dive more deeply into the art of daily disciplines ~ those gentle rituals and consistent choices we make that slowly integrate into who we are.
For today I would love to refocus on food. We have thus far been eating a rainbow of plant-based fiber rich foods, healthy proteins and fats, and hydrating more than we usually do ~ all the while eliminating (crowding out) sugar, ultra processed foods and foods that drain instead of energize. Pairing all of the above with mindful meal times, fasting overnight, and generally inviting more consciousness to our dining experiences.
This week I urge you to stay focused on home prepared meals, while paying more attention to the energy of your food ~ be that a green juice, a multi textured salad, a veggie lentil dish, a stir fry… and with each bite, or sip, visualize these nutrients feeding your cells, boosting your resilience, building your strength and making you feel fabulous. (In fact, start thinking of this when you are at the grocery store or the farmers market, and while you are preparing your food).
Keep thinking about plant based diversity by including, but not limited to, cruciferous veggies, fermented foods, mushrooms, leafy greens, root veggies, squashes, seeds, nuts, avocados, seaweed, herbs, spices… and all the good stuff. Think about different colours, textures, growing styles, preparation methods.
This is all contributing to a robust microbiome, which in turn helps us feel more robust in general.
I will be back tomorrow with more thoughts on making this good stuff stick, but for now, have a beautiful day, and hopefully see you in the zoom room at 12:30.
With so much love, love and love,
Sacha xxx
Join Zoom Meeting here
Meeting ID: 813 5094 6292
Passcode: 069555
Please arrive on time, bring a note book and let’s get cozy.
Further food for thought:
self sabotage might show up about now
podcast on neuroplasticity
Optional bonus extras can be found under Daily Chapters: Week 3.
There are lots of articles, videos, podcasts; yoga & movement videos; google docs; and morning routines.
This website will be open to you for one month after class closes.
© 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
* * * * * * * * *
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+ multipotentialite. polymath, multipassionate, neuro-diverse
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Nourish Your Body
Nourish Your Mind
Nourish Your Heart
Nourish Your Soul
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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.
