Blog Archives

End of the UBC, Winter Edition

1/31/2025

I want to say thank you for sharing this first month of the new year with me. It's my wish that this year turns out to be your happiest and best, and I hope it will be filled with comfort and all things cozy.

But before I go, I want to have a conversation with you about letting go...

One Ritual. 17 Affirmations.
And 3 Journal Prompts

What do you need to let go of today?

I think it could be said that grief and letting go are intrinsic to our everyday lives, and that our capacity for joy increases every time we love ourselves enough to release something that was weighing us down. In fact, whatever you're not letting go of is not only stealing your joy, but wearing you out, one way or another.

Would you like some help with letting go in a way that's gentle and comforting?

I don't know about you, but that's the only way I am willing to do it. It's way too hard, otherwise.

I created a template you can use for creating a comfort-centered letting go ritual. And all month, I've felt it needed tweaking, so I've added some affirmations you can try and a few journal prompts to get you started.

Once you reach out for it, you'll receive any other updates I create in the future.

For example, I often think of things to let go of while I am on the go, so I do a brief visualization, hand over heart, and then move on with my day. I'm thinking about writing that down & adding it to the pot.

How do you respond to your grief?

Here's the link again: letting go ritual

See you next time!

Love, Jeanine

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Seasonal Self-Tending: Aligning Comfort with Nature

1/30/2025

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Have you noticed that your comfort needs shift with the seasons? Nature moves through her own cycles of blooming and resting, and it seems our souls do, too. So if we can learn self-tending in harmony with the seasons and their natural cycles, we will experience a greater sense of harmony, ourselves.

I find that I often resist seasonal changes. Do you, too?

I resist winter's call to rest (I'm working on it), and spring's profusion of pollinated flowers.

But what if there's something unique in each season that our souls need? What if each season has its own unique medicine for us?

I know that they do, but it's easy to get distracted by other things as time marches on. I'm starting to get better at listening to my body's response to what nature is doing, but there is still room for improvement, especially during the seasons that affect my chronic illnesses.

It's important to find ways to comfort ourselves especially when what we are going through (like pollen season) is something we can't avoid.

So let's look at what each season offers and how we can adapt our comfort practices in harmony with them.

How Winter Holds Us

Winter arrives with darkness and stillness, inviting us to find our own depths. While others might resist turning inward, and we've been conditioned to do so, too, sensitive healers can find medicine in the quiet of winter.

It's not without challenge, though...

The shorter days may lead to winter sadness. Being less active might make you feel restless.

The unending cold and darkness can sometimes feel like a trap, with no way to escape.

And your body may need more nurturing than it does at other times of the year.

How to Follow Winter's Rhythm

(1) Rest. End your days earlier and sleep a little more.

(2) Build nests of soft blankets and pillows. Make it feel like a hug. That will feel even more soothing during the winter season!

(3) Light candles even more often than you usually would to mirror the gradual return of light.

(4) Create a warm, cozy area in your home that beckons you to spend time there, reflecting, reading or doing other restful activities. Place both your journal & your Kindle there.

(5) Pause just to dream, or look at what;s happening outside your window.

Winter Comfort Practices to Try

Warm baths and hot teas will be soothing & comforting
Use soft lamp light instead of harsh overhead lighting
Journal by candlelight

Winter teaches us to honor our need for rest & hibernation, and to trust the need for slowing down.

Awakening to Spring's Comfort

Spring is all about renewal, gently emerging from winter's cocoon, and new growth. It calls us out of our winter rest.

Spring Challenges for Sensitive Healers

The energy of new growth might feel overwhelming. And it can change so quickly, that those changes can be disorienting (pollen, anyone?)

Also, our hearts may need a little support to open and emerge. See, the balance is between emerging and staying protected.

Here are Ways to Navigate Spring Energy

(1) Open windows for short periods of time to let in fresh air

(2) Create cozy corners for when you need to retreat

(3) Find sheltered places in nature

Spring Comfort Practices

Do walking meditations
Plant something and tend it every day
Place spring flowers on your altar

(Note: if like me, you have allergies, you might not do any of those suggested practices. Consider other ways to interact with newness or growth energy, or to tend to something that needs you.)

Sprint teaches us about - the courage it takes to blossom, the need to honor your own timing and trust the way things unfold in and for you.

Summer Comfort

Summer arrives with an abundance of light and life - sometimes more than our sensitive souls know how to hold. While others might be racing to pack their days full, we need to find our own rhythm with summer's expansive energy.

How to Dance with the Intensity of Summer

(1) The long days can feel overwhelming

(2) Heat can increase your sensitivities

(3) More social activities may drain your energy

(4) That sense of abundance might feel like too much

Instead of pushing to match summer's energy, choose to emulate its more gentle expression.
Get up earlier when nature is quieter. Take breaks from the heat.

Sip cooling teas, and use water to release overwhelm. Practice earthing when there's still dew on the ground.

What we can learn in the summer...

(1) Even when the energy is full or abundant, we still need rest and moments of quiet.

(2) We may feel tempted to go at full speed, but we need to balance doing with being.

(3) We need to find our own rhythm, which may not be able to mirror summer's pace.

Fall Comfort

Fall is my favorite season! I saved the best for last, in my opinion. But like the others, it does offer us some challenges...

Fall teaches us that letting go is beautiful. It offers us the energy of transition.

But sometimes those transitions can feel unsettling, and the releasing energy can trigger grief.

The days start getting shorter, and that can begin to affect your mood. You may feel the need for more reassurance than normal, but not know why.

How to Respond to The Energy & Rhythm of Fall

(1) Notice as leaves fall and watch the earlier sunsets to make peace with letting go even as you celebrate the beauty of it.

(2) Welcome the growing darkness with candles

(3) Gather some of autumn's beauty for your altar

How to Create a Fall Comfort Practice

Use cozy wraps when sitting outside
Do more letting go rituals
Have some warming soups and teas
Go for walking meditations in falling leaves

From fall, we can learn how beautiful it is to let things end and find peace in letting go. We can learn about the wisdom we gain from experience and that if we slow down, we get a whole season to prepare for winter's rest.

Paying attention to each season's rhythm and energy will help us slow down, be more mindful and harmonize our own energy to the season. And I love that we can lean into our own rhythm by self-tending according to the season.

Which season is the easiest one for you to adapt to each year?

See you next time!

Love, Jeanine

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I'm sharing my cherished comfort-centered letting go ritual - the same gentle practice that's carried me through many of my own difficult moments. It's free, my gift to you, here:
Letting Go Ritual

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You are not Behind: A Call to Radical Rest, Comfort & Self-Care

1/29/2025

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A citizenry too stressed out to pay attention is easily manipulated; a workforce too anxious to think is easily controlled; people who are in a hurry buy stuff. To me, there’s a record-scratch, everyone-at-the-party-stop-and-stare quality to the simple statement, “you are not behind.” -Lyndsey Medford

You are not Behind

The words you are not behind were the title of an email I received on the day I wrote this post. And the quote was near the bottom of it, after the author talked about slowing down to heal an autoimmune disease, reorienting her life around caring for her newborn, and repeating that message to herself again and again, out loud and on sticky notes, until she got it.

By the time I reached the end of the email, I was not only committed to telling myself the same thing, but I knew I also wanted to share this message with you.

A Radical Call to Rest,
Comfort & Self-Care

I got to the end of the email and began to imagine, fueled by her quote, living in a world where women were not manipulated by the tyranny of a to-do list, by the sense of being behind, by the anxiety of imagined failure or by a culture led by the same ideas.

Here are the changes that might be possible...

Our minds, bodies, hearts, and souls would rest

We'd be much less susceptible to manipulation and gaslighting (and we will need that in 2025 & beyond)

The commitment to slower living, a comfort-centered lifestyle, gentle healing and radical self-care would stop feeling like a wish or luxury and the determination to experience them all would kick in.

What else can you imagine that might happen for you, in your life?

I hope this post inspires you.

See you next time!

Love, Jeanine

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Cozy Comfort-Centered Spiritual Practices for Connecting with Your Divine Self

1/28/2025

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Do you ever feel disconnected from your higher self, like you’re too tied up in the noise of everyday life?

You are not alone.

Many sensitive souls and healers want quieter ways to nurture that divine connection. And if you try cozy practices, that bring you comfort, you may find it becomes easier to open your heart to your true self and listen to your inner wisdom.

Let's look at some comforting practices to help you tap into that divine part of yourself, no matter how hectic life feels.

Setting a Sacred Environment

Have you noticed how certain spaces make you feel calmer and more grounded? That’s what you want to experience every time you retreat for sacred time.

Start by setting aside a small, quiet corner in your home where you can focus on reconnecting with your higher self. Add all your favorite cozy things - a warm blanket, scented candles, or other items that bring you peace. Keep it intentional but simple.

You don't need an elaborate setup. Even a cozy chair by the window can become your spiritual retreat. The key is to create a cozy spot where you feel safe to explore your divine self.

Try Journaling to Hear
Your Inner Voice

When was the last time you sat in silence and let your thoughts flow onto paper?

Journaling can be one of the best ways to hear your higher self speak.

Start with simple journal prompts like:

(1) What does my soul need today?

(2) What’s my higher self trying to tell me?

(3) What would bring me joy in this moment?

Don't overthink the answers. The more you practice, the more you’ll notice insights bubbling up that surprise and comfort you.

And on tough days, you can write your heart out to a kind, loving friend—your divine self.

Wrap Yourself Up in
Cozy Meditation

I know we've already talked about meditation for letting go here, and micro meditation for peaceful moments here, but let's focus here on cozying your meditation experience to make spiritual connection more natural, more grounding and more comforting.

Meditation never has to feel intimidating or formal.

Does sitting cross-legged on a hard floor sounds unappealing? Forget about it! Grab a plush blanket, settle into your comfiest chair, and close your eyes.

Focus on your breath. Breathe in deeply through your nose, hold it for a few moments, and then sigh it out. Imagine each exhale carrying away stress and tension.

Need some ideas?

Visualize connecting with your higher self as if you're meeting an old friend. Imagine a warm light filling your heart, reminding you that you’re never truly alone.

The goal here is not perfect meditation. It’s just giving yourself permission to pause and simply be.

Healing with Comfort Rituals

Creating a daily comfort ritual can be a simple way to remind yourself to check in with your higher self.

Here are a few cozy ideas to try...

(1) Morning Tea or Coffee: As you sip your morning drink, set a quiet intention for the day. It could be as simple as “I will show myself kindness” or “Today, I’ll listen to my intuition.”

(2) Bedtime Gratitude Practice: Before bed, identify three things that touched your heart that day. Focusing on these moments can invite deeper peace and feelings of connection.

(3) Self-Compassionate Touch: Place your hand over your heart and tell yourself, “I’m here. I’m listening.”

It might feel small, but it’s powerful. Even something as simple as lighting a candle while repeating a quiet affirmation can be a moment of spiritual stillness.

The Takeaway

Your higher self is always waiting for you, always there. Connecting can be as simple as curling up with a warm blanket and taking a few moments to listen to your heart.

See you next time!

Love, Jeanine

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Try connecting with your higher self with my comfort-centered letting go ritual. It's the same gentle practice that's carried me through many of my own difficult moments. It's free, my gift to you, here: Letting Go Ritual

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Cinnamon Roll Comfort: An Essential Oil Blend Diffuser Recipe for Emotional Self-Care

1/27/2025

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This month, we've been talking about putting together your own collection of things that comfort you. I've mentioned choosing scents that you find calming or soothing, and today, I want to share an essential oil blend I love.

When I was younger, I often spent at least one weekend day going to the mall to shop, where I'd spend an afternoon collecting new treasures I probably didn't need, and then I'd stop at Cinnabon for one of their big cinnamon rolls before heading home. It was a ritual I looked forward to on many weekends all those years ago.

What could be more delightful? I don't shop like that anymore, but I still remember the taste and scent of those Cinnabons.

Here's a way that you could add a little cinnamon delight to your daily ritual.

Without the calories. Keep reading and I'll tell you more.

Picture this: it's a cold, blustery winter afternoon and you're at home, wrapped up in something cozy, curled up on the couch or in your favorite chair. And you're processing something by writing in your journal.

But the best part might be that nearby is the scent of a cinnamon roll, and that delicious scent is actually supporting you emotionally.

Cinnamon Roll
Diffuser Blend Recipe

Here's a blend you could use to create the experience I described above...

Ingredients:

5 drops of Sweet Orange Oil
4 drops of Lemon Oil
3 drops of Cardamom Oil
2 drops of Cinnamon Bark Oil
1 drop of Vanilla Oil

Instructions:

(1) Begin by filling your diffuser with water, following the manufacturer's instructions.

(2) Add each essential oil to the water, allowing the synergy of their energies to intermingle, creating a comforting and nurturing aroma.

(3) Turn on your diffuser and let the fragrant mist envelop your space, inviting warmth and peace into your sacred environment.

Now let's look at how each essential oil in this diffuser blend can help you emotionally.

Emotional Aromatherapy:
Essential Oil Healing with a Cinnamon Roll Scent

Here's how each essential oil can support you and make healing a comforting experience.

Sweet Orange Oil: this oil is vibrant and uplifting, so it encourages joy and optimism. But I also find it calming.

Funny story - one morning, during that same Cinnabon time period, I was at work as a substance abuse therapist, and it was just about time for a case review meeting. My best friend and coworker was in my office, telling me something she was worried about and we didn't have a lot of time to talk, so I handed her a cotton ball with a drop of sweet orange essential oil on it.

I doubt she expected it to help very much, but she placed it inside her planner and we went to the meeting.

Not only was she able to stop overthinking about her concerns, she almost fell asleep. We both kept trying to hide laughter as others were talking because she kept nodding off!

Lemon Oil: this essential oil offers clarity and focus and can be invigorating. It may also remind you of your inner strength.

I use it for morning pick-me-ups or whenever I am working on something but losing a little motivation to keep going. I often blend it with a touch of vanilla, though, because that makes it smell like a lemon drop cookie.

Cardamom Oil: this essential oil opens the heart to self-compassion and acceptance. Over time, it may gently support you in letting go of feelings of unworthiness, and that may give you the freedom to be more authentically yourself.

I used to use it a lot when my son was small, and though I couldn't point to a specific shift, it always felt to me like it was helping me heal emotionally.

Cinnamon Bark Oil: this one is deeply grounding, helping you stay in the present moment, and providing a sense of security and stability.

It can help you remain centered in times of uncertainty, and like lemon oil, remind you of your strength.

Vanilla Oil: this essential oil is my favorite. It is sweet and comforting, and it soothes the soul and calms the mind.

I would say it invites peace, and its scent is one of my favorite simple pleasures.

So you can allow this blend to be part of your daily emotional self-care ritual, and let it become proof that healing can be delightful.

Have you ever used essential oils for emotional support?

See you tomorrow!

Love, Jeanine

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Top 5 Comfort Crystals for Gentle Emotional Healing

1/26/2025

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The key to working with crystals for letting go is to approach them with an open heart and clear intention. It’s not about the crystals doing the work for us, but rather about using them as a support system as we do the inner work of releasing and healing.
-Jess Brown

I've used all five of these crystals that I'm recommending as support for emotional well-being. When you're putting together a comfort apothecary, each of these crystals would be good to have on hand.

(1) Rose Quartz for Unconditional Love & Compassion

Rose Quartz is often the first crystal people turn to for emotional healing because it radiates warmth and love.

Known as a stone of unconditional love, rose quartz helps generate self-compassion and emotional openness. It’s like a loving reminder that your feelings matter and are valid.

And that healing takes time.

Rose Quartz can be used to soothe heartbreak, ease emotional wounds, or simply cultivate a sense of comfort. Place it near your heart during meditation or sleep with it under your pillow for added support.

(2) Amethyst for Calm & Spiritual Clarity

Amethyst is a great ally for stress relief and mental clarity.

When life feels overwhelming, amethyst offers a grounding presence. It helps quiet racing thoughts and creates space for emotional balance.

Many also believe it strengthens your connection to your inner self, and leads to deeper insight and understanding.

You can keep amethyst close during anxious moments or use it during meditation to create a peaceful environment. Its steady, soothing energy makes it a must-have for emotional healing.

(3) Lepidolite for Peace when Life is Changing

If you’re going through a major life change, or having a difficult moment, lepidolite will support you.

Energetically, lepidolite is associated with calming your feelings and reducing stress. It's noted for its ability to ease anxiety and bring peace during difficult transitions.

Hold lepidolite in your palm during tough moments, or place it near your bed for a restful night's sleep.

(4) Blue Lace Agate, a Crystal that Soothes & Gentles

Blue Lace Agate is very soothing. And it would be an ideal part of your comfort collection if you struggle to express your feelings or deal with ongoing, unresolved tension.

Known for encouraging gentle communication, blue lace agate will help you speak your truth without fear or inner conflict. It promotes peace and patience, making it a good crystal to hold or pocket when you're anticipating tense or emotional conversations.

You can carry blue lace agate with you during challenging interactions, or place it in your workspace to encourage calm dialogue.

(5) Smoky Quartz for Grounding Yourself & Clearing Negativity

Grounding yourself should be part of each daily ritual, and smoky quartz would be ideal for that. But it's also good for emotional healing at any time.

Smoky Quartz is believed to clear away negative energy and anchor your emotions. And it works to stabilize overwhelm, helping you feel safe and supported.

You can hold it when you’re feeling scattered, or keep it on your desk to maintain steady energy throughout the day.

You Can Use Your Crystals
for Comfort Every Day

There are many ways you can integrate crystals into your routine.

You can carry smaller stones in your pocket or bag to have them close during the day. I wear a couple of my stones all the time when I'm at home.

You also can use them during meditation by holding them or placing them on your body. Some people also create crystal grids or arrange their stones in patterns as a representation of their intentions.

When you hold a crystal while focusing on a specific intention, it will align its energy with yours.

For example, you could hold rose quartz and say, “I open my heart to love and healing.” Then you might take a moment or two to visualize your heart opening or expanding.

The Takeaway

When you're building a comfort apothecary, with practices, tools and other resources, don't miss the comfort that crystals can offer. Even in the background, they can be soothing.

Which of the ones I mentioned today have you used or might you use?

See you next time!

Love, Jeanine

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Micro Meditations for Sensitive Healers & Empaths

1/25/2025

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Yesterday, we took a look at how daily meditation can help you heal the past and let it go.

But I know you might be thinking that there isn't always time to meditate the way you would want to, each day. Or you might be like me, and sometimes have difficulty concentrating for longer periods of time.

Well, either way, I've got you. Today, let's look at micro meditations.

We Feel Things So Deeply

Life as a highly sensitive healer or empath can often feel overwhelming. Intrusive thoughts, deep feelings, and ongoing worries can be constant companions, draining your energy and clouding your emotional clarity.

For empaths, who often absorb emotions like sponges, this can lead to emotional exhaustion or even physical stress.

But what if you could return to peace by creating moments of comfort and calm throughout your day?

Micro meditations offer a powerful way to help you manage your feelings without requiring a huge time commitment.

They are bite-sized practices that are easy to incorporate into daily routines, bringing you relief when you need it most. Over time, you will find it easier to shift from emotional overwhelm to a sense of into grounded calm.

As an empath or a sensitive healer, you’ve no doubt noticed how intensely you connect to the thoughts and feelings of others. Intrusive thoughts and emotional overwhelm can feel relentless.

And not only are you aware of others’ feelings, they feel like they’re coming from inside the house. :)

Whether it’s someone else’s sadness, frustration, or joy, it becomes part of your emotional world. And this can become a heavy burden, especially if you’re a healer.

Many sensitive healers hold themselves to impossible standards, and find it hard to give themselves compassion when they don’t meet them. Over time, this emotional overload can lead to anxiety, burnout, or a sense of being unmoored.

What are Micro Meditations?

Micro meditations are very short moments of mindfulness, or visualization, typically lasting 30 seconds to a few minutes. They’re a way to press “pause” and reset your emotional state.

For empaths and sensitive healers, whose minds often race with emotions and thoughts, these tiny meditative breaks can help reduce stress even when you don’t have a lot of time.

Think of micro meditations as emotional speed bumps.

Pausing for 60 seconds of intentional focus can shift your mindset. These small moments of mindfulness slow down your racing mind and give you a mental reset.

Repetition also gradually trains your brain to respond differently to stress, making it easier to navigate those emotional challenges over time.

For empaths & healers, the benefits of micro meditations can be profound...

(1) Emotional Regulation: They help you regulate your emotions, especially in stressful or overwhelming moments.

(2) Grounded Self-Awareness: Brief mindfulness exercises reconnect you with yourself, breaking the constant pull of external energies.

(3) Calm & Comfort: These meditations create small but significant moments of peace, creating a sense of safety in your emotional world.

How to Use Micro Meditations throughout the Day

Building a habit of micro meditations is easier than it sounds. Here’s how to seamlessly weave them into your comfort rituals.

Morning Grounding Practices

Starting your day with a grounding micro meditation will help you begin your day feeling calm and focused.

When you wake up, take two minutes to sit quietly and focus on your breath. Try inhaling for a count of four, then exhaling for a count of six.

After several slow, deep breaths, take a moment to imagine roots growing from your feet into the ground, keeping you steady for whatever comes your way.

Mindfulness Breaks Whenever Needed

Stress can creep in throughout the day, but micro meditations are your secret weapon for quick resets. Try this: close your eyes, feel your feet on the ground, and scan your body for areas holding tension. Release your tension with each exhale, allowing a wave of calm to wash over you.

Evening Micro Meditation to Let Go of the Day

Winding down at night can be a challenge if your mind is flooded with worries or feelings from the day that you haven’t dealt with yet. Try this simple ritual before bed: Sit or lie comfortably, close your eyes, and recall one thing you’re grateful for.

Then breathe deeply, and with each exhale, imagine releasing the emotional weight you’ve carried that day. This will act as an emotional cleanse, preparing you for a good night’s a sleep.

Create a Dedicated Comfort Space

Having a cozy spot for your micro meditations can enhance their effectiveness. It could be a small corner with a comfortable chair, your favorite blanket, or just a place near the window with soothing natural light.

And get this: even if it’s mental—a visualization of your “comfort space”—it will still amplify the feelings of comfort and calmness that you feel.

Take Note of the Progress You’re Making

Journaling your thoughts after practicing micro meditations can help you notice how they support you.

Write down how you felt before and after each practice. Over time, seeing the impact can help you stay motivated to keep going and remind you, when you need it, that you have the power to change the way you feel.

The Takeaway

Micro meditations offer comfort, balance, and emotional clarity without asking for massive amounts of time or energy. If you’ve ever felt pulled in too many directions emotionally, these brief practices could become an anchor for you.

By weaving micro meditations into your daily routine, you’re not only supporting your emotional health but also reinforcing your strength as a healer. You deserve each shift you’ll experience.

See you next time!

Love. Jeanine

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Daily Meditation for Emotional Healing & Letting Go of the Past

1/24/2025

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Meditation can change your life long before you get to the thousands of hours some say you need.

In fact, it offers you a chance to break free from the negative emotional patterns that were created by past experiences. The latest news suggests that it works by helping you deconstruct the predictive mind, which I’ll explain in more detail below.

This month, we’ve been talking about curating a comfort apothecary, especially important for those of us who are highly sensitive. So let’s add meditation as a comfort tool for emotional self-care, for gentle healing, and the comfort-centered lifestyle you want to create.

In this post, we'll take a look at how meditation rewires the brain, facilitates trauma processing, and helps to create emotional stability.

What is the Predictive Mind?

Let's start here: your mind thrives on prediction. It uses what it understands about your past experiences to make sense of the present and to prepare for the future.

What’s good about that is that it helps us survive.

The problem is that it also traps us in negative expectations, beliefs and patterns based on old emotional wounds and/or unresolved trauma. If you're a healer, this is the reason you can't seem to create the emotional healing you've been aiming for in your life.

How these Predictive Patterns Develop

Imagine your brain as a storyteller. From early experiences, it crafts narratives to predict and explain how the world works.

That might include beliefs about relationships, safety, or feelings. And these patterns often repeat because your brain values consistency so much that it will throw you under the bus to get it.

Biologically, this is about your brain's reward system and neural pathways, which are like a well-worn groove in the mind, as I understand it.

Psychologically, it shows up in long-established habits, beliefs, and emotional conditioning. Over time, these predictive patterns solidify, and that’s what influences our choices and behavior.

It's why we struggle to make the changes we want. And it's why we need to let go of self-blame and wrap ourselves up in compassion, instead.

How Past Experiences Put the Kibosh on Your Daily Life

Unprocessed feelings and unresolved traumas influence everything—your reactions, your decisions, and everything you believe about who and how you are.

For those of us who are highly sensitive, this can be especially overwhelming.

We absorb the thoughts and feelings of others and carry pain from the past into the present moment, and that makes it harder to feel grounded or clear. And as I mentioned, it’s frustrating for those of us who are healers, being strongly motivated to heal ourselves but often unable to do so.

That frustration, along with the feelings of failure and inadequacy, is why I focus on healers in doing the work I do. I understand that challenge from the inside.

How Meditation is the Fix
for the Predictive Mind

The magic of meditation is its ability to rewire the brain. It can slow down your mind's automatic tendencies long enough for you to question and let go of those negative patterns.

Techniques like focusing on the breath—simply noticing the inhale and exhale—or doing body scans both help you stay anchored in the present.

These practices both gently pull your attention away from past issues or anxiety about the future.

They offer a chance to pause, reflect, and choose your responses instead of reacting immediately, based on old habits. This might lessen the intensity of your emotional reactions over time.

Meditation trains you to observe your feelings without being consumed by them.

For example, imagine you're having an argument that could easily become heated. Instead of becoming defensive, if you meditate regularly, you might notice your anger as a detached observer and be able to respond more calmly.

Over time, this practice will weaken the automatic responses that are tied to your past wounds.

Meditation also can help you clarify which feelings are truly yours and create boundaries when they are not. With that clarity, you can then choose to focus on your truth.

When this happens to me and I notice a feeling like sadness, for example, if I can stop and ask, "wait a minute, who is it that's feeling sad?" and realize it's not me, the sadness clears and I often find that beneath the presumed sadness, my own emotional energy is either happy or neutral.

The Power of Mindfulness

Mindfulness helps you compassionately hold space for whatever feelings come up. As you sit with your feelings, especially the most uncomfortable ones, their grip on you loosens.

For those of us recovering from childhood wounds or other trauma, these practices support gentle and gradual healing. And combined with professional support, meditation can be a powerful resource in your healing process.

I know what you're thinking. Or it's what I would be thinking.

Do you have to actually sit with your feelings? Can't you just try to talk yourself into feeling better?

No. But I totally get it.

If you don't sit with them and allow them to dissipate on their own, what you're actually doing is handing them over to your body, and it turns out, that's a big mistake. Consider the possibility that those feelings are a kind of poison in your body and illness will be a likely result.

But you can comfort and soothe yourself.

If you're sad, curl up with your blanket, a teddy bear and a cup of tea. If you're angry, light a candle that smells yummy and then grab your journal so you can write it out.

Over time, meditation will lighten those feelings because it will disconnect the wiring in your brain that dumps all the past sad or angry memories onto your current sad or angry moments. And so on with other feelings.

Gentle Healing Routines for
Emotional Self-Care

Adding meditation to your daily rituals can be simple and gradual. Start small.

You could begin with five minutes of silent breathing each morning.

Then look for guided meditations designed for sensitive people. Or weave your meditation into a ritual that comforts you, like lighting a candle and making tea.

Being consistent will work best over the long haul, but flexibility is important, too.

Starting a meditation practice doesn’t require perfection; it's really about showing up for yourself in the time and way that works for you.

Over time, your meditation practice will build emotional strength. It will teach you to move through life's ebbs and flows without getting stuck in overreaction or self-doubt.

For healers, this resilience is crucial. It will deepen your trust in your intuition and help you stay centered as you support others on their journey.

The Takeaway

With your meditation practice, you’ll begin to leave the past behind, experience the present more fully, and create a future filled with more clarity, peace, and self-compassion. And as a sensitive healer, it will empower you to nurture your own healing as you continue to nurture others.

You deserve the magic that will unfold for you, no matter what effort or time it might take to settle into a regular practice. Make it cozy and dive in.

Love you guys!

Jeanine

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Afternoon Tea Rituals for Emotional Self-Care

1/23/2025

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For me, there's something special about wrapping your hands around a warm cup of tea. And tea is more than just a tasty treat.

It's a moment to pause, to breathe, to come home to yourself. Those tea moments can be powerful medicine for the heart and soul.

Yesterday, one of my fellow bloggers mentioned that their evening ritual is their fave part of their day. And that gave me an idea.

I'm often out of fuel by the time I get to my slow evening ritual, so I appreciate it, but it isn't my favorite time of day. My best time is in the afternoon.

So why not be more on purpose about my occasional afternoon tea times and make them a daily ritual? Want to join me?

Afternoon Tea is a British food tradition of sitting down for an afternoon treat of tea, sandwiches, scones, and cake. Afternoon tea is served around 4 p.m. - TheSpruceEats.com

Creating Your Afternoon
Tea Ritual

There are several ways to make your tea time a cozy, soul-nurturing ritual.

You can light a candle first. You can drink your tea while wrapped up in your favorite blanket.

You can breathe deeply in between sips, and/or whisper a word like peace, or an affirmation like, "I am love," or "I am safe."

You can sip your favorite tea while you write in your journal or visualize the way you want the rest of your day to go.

If you're having tea a while before dinner, add a tasty treat as a snack.

And if life has happened, and you need an emotional pick-me-up, there are also different teas you can choose for your tea time depending on what you need most...

Chamomile for when your nervous system needs soothing.

Peppermint for when you need to feel refreshed and clear.

Rose tea for when your heart needs comfort.

Lavender for when peace feels distant.

Green tea for when you need a little extra energy.

Which one would you reach for today?

Know, though, that your intention is more important than which tea you choose. If your favorite tea delights and soothes you, you can choose that one every time.

Because no matter which type you use, each cup of tea is a chance to pause, to breathe, to return to yourself or to create a moment of delight.

Special tea rituals or tea ceremonies are important cultural traditions throughout the world...common features are an awareness of the moment, a heightened appreciation for small joys of life, and finding ways to elevate seemingly ordinary acts and moments to important experiences. - The Lifestyle Files

I'm going to experiment with creating an afternoon tea ritual for myself and will report back.

See you next time!

Love, Jeanine

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Wordless Wednesday: Savannah Snow 2025

1/22/2025

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(the quote is from the song, "California Dreamin'")

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<<Previous

One Ritual. 17 Affirmations.​And 3 Journal Prompts

How Winter Holds Us

Awakening to Spring's Comfort

Summer Comfort

Fall Comfort

You are not Behind

A Radical Call to Rest, ​Comfort & Self-Care

Setting a Sacred Environment

Try Journaling to Hear ​Your Inner Voice

Wrap Yourself Up in ​Cozy Meditation

Healing with Comfort Rituals

The Takeaway

Cinnamon Roll ​Diffuser Blend Recipe

Emotional Aromatherapy:​Essential Oil Healing with a Cinnamon Roll Scent

(1) Rose Quartz for Unconditional Love & Compassion

(2) Amethyst for Calm & Spiritual Clarity

(3) Lepidolite for Peace when Life is Changing

(4) Blue Lace Agate, a Crystal that Soothes & Gentles

(5) Smoky Quartz for Grounding Yourself & Clearing Negativity

You Can Use Your Crystalsfor Comfort Every Day

The Takeaway

We Feel Things So Deeply

What are Micro Meditations?

How to Use Micro Meditations throughout the Day

The Takeaway

What is the Predictive Mind?

How Past Experiences Put the Kibosh on Your Daily Life

How Meditation is the Fix ​for the Predictive Mind

Gentle Healing Routines forEmotional Self-Care

The Takeaway

Creating Your Afternoon ​Tea Ritual

Hi, I'm Jeanine

Archives

Categories

One Ritual. 17 Affirmations.
And 3 Journal Prompts

A Radical Call to Rest,
Comfort & Self-Care

Try Journaling to Hear
Your Inner Voice

Wrap Yourself Up in
Cozy Meditation

Cinnamon Roll
Diffuser Blend Recipe

Emotional Aromatherapy:
Essential Oil Healing with a Cinnamon Roll Scent

You Can Use Your Crystals
for Comfort Every Day

How Meditation is the Fix
for the Predictive Mind

Gentle Healing Routines for
Emotional Self-Care

Creating Your Afternoon
Tea Ritual