End Of The Day Self Care

Self care is an ever important and often forgotten practice in the world we live in.

Take just 10 minutes for yourself and see the difference!

In my last post I talked about natural menstrual self care. While it can be extra important to give yourself a little more attention when you're menstruating, working extra hard, stressed, or ill, it's still a very important practice to bring into your daily life.

A little goes a long way with self care and self love. Everyone can do it, and everyone should. Kids, 20 year olds, 100 year olds, men, women, and everyone in between. We all deserve, nay-need, a little pampering, a little pick me up, a few kind words. We often look to the outside world for these things. Sure, hearing a compliment, paying for a pedicure, having that extra drink or cookie, and buying a nice new outfit is fun but.........This is NOT what I mean by self care and self love.

Self love and care exists within YOU. It is by you and for you. These may seem silly at first. Or boring. Or maybe they seem like a waste of time. I promise you, they are not. Some of these may work for you while other don't. Pick what does, leave everything else! Easy-peasy.

By the end of the day we often are so worn down mentally and physically we just want to crash, eat some snacks, watch a show, and go to bed. BUT if we can take just 10 minutes and choose one of these practices you'll begin to see major differences in the way you think, treat yourself, deal with conflict, and feel about yourself, among many other benefits. Start with 1-3 times a week, make it daily if you can!

1. Yoga, of course!

You didn't see that one coming did you? The benefits of yoga are too many to mention. Bedtime yoga is one of my favorite types of yoga. Ok, so it's not a real "type" of yoga per say. But it is amazing. Bedtime is a great time to practice gentle and restorative poses to get you ready for some Zs. I have a bedtime yoga class you can check out on my YouTube channel (or click the image).Or- find another class on YouTube, flow through your favorite poses, or just do some nice stretching in bed!

2. Self Massage

In traditional ayurveda it is recommended to preform an oil massage daily. These are typically done in the morning, but, I love a nightly massage. This can be preformed before bed or before your nightly shower. The massage is usually preformed with a heated oil (you can purchase an aromatherapy or herbal massage oil, make your own, or use sesame, coconut, or olive oil) though you could use what you have on hand or nothing at all!

The process is simple- Undress and sit or stand on a towel. Start with your scalp. You may choose to use a small amount of oil (if you plan to shower it out) or none here. Spend a good amount of time vigorously rubbing the scalp with the whole hand. Next, apply a small amount of oil (if using) to the entire body. This gives the oil some extra time to absorb and allows you to gain more benefit from your oil of choice. Now, move onto the face and neck. As you move on to your arms use sweeping up and down (or back and forth) motions and circular motions on the joints. On your chest and abdomen use circular motions and rub gently. As you work down keep these types of motion in mind- long bones= back and forth, joints= circles. When you reach your feet take extra time here. Really massage the feet and ankles, especially the soles of the feet. If you are really pressed for time I would suggest to massage the scalp and feet only.

After your massage you can wash off in the shower, wipe up any excess oil with a towel, or, if you didn't use too much oil, just hop right in bed.

The benefits include calming of the nervous system, aiding in proper circulation and lymph drainage, promotion of healthy scalp and hair, moist and supple skin, promotes deep sleep, and self awareness!

**In case you are wondering- according to WebMD ayurveda is "one of the world's oldest holistic healing systems." And "It's based on the belief that health and wellness depend on a delicate balance between the mind, body, and spirit." Ayurveda is translated as knowledge (or science) of life.

3. Detox Bath or Foot Bath

A bath can be as simple or intricate as you'd like. No matter what it will be relaxing. (unless you make it freezing cold or way too hot, or put something weird in there).

If you just aren't feeling like a bath you can opt for a foot bath. I adore foot baths. They're relaxing and soothe and soften the feet.

So, run yourself a bath and set aside 10-20 minutes to just relax and chill. You can leave it as is or put in some "add-ins" to make it extra special. Here are some of my favorites- *scale to approximately 1/4 or less for foot bath

-Detox: 1 1/2 cups Epsom salt (you can add 5-10 drops essential oils to your salts before adding to the water), 1/2 cup baking soda, 1/4 cup bentonite clay

-Soft Skin: 1/2-1 cup colloidal oats (just grind some oats in a food processor or coffee grinder), 1/4 cup honey, 2 Tbsp-1/4 cup coconut oil

-Floral: 1 cup Epsom Salt infused with lavender essential oil, 1/4 cup rose petals, 1/4 cup dried lavender, 1-2 Tbsp dry calendula

-Other fun additives: Himalayan Pink Salt, Other dry flowers, Mild oils (sweet almond, olive, jojoba), Crystals, Tea bags, Spices (clove, cinnamon,ginger, etc.), Apple cider vinegar

4. Meditation

I've talked about the benefits of meditation before. Benefits like, increased self awareness, calming the mind and body, improvement in memory, reduces stress,may improve blood pressure, and can even improve your immune system.

It may seem daunting but it's actually quite simple and can be preformed by anyone at anytime and in any place. You can download an app, listen to a guided meditation on YouTube, buy a cd, or just sit still and quiet. Pay attention to your breathing, breath deep, sit up straight and relax. Let the thoughts that pop into your mind be acknowledged and then let them go, don't follow them, don't let them lead to another thought and then another. Inevitably, especially in the beginning, this will happen. When it does, come back to your breath and start again. You can just sit until you feel "done," or set a timer. Before you write it off completely, try this for 3 minutes every night this week. I bet you'll love it and see at least some benefits within the first few days.

5. Writing / Sketching

Journaling has been a popular form of self expression for quite some time. Taking time to write down your thoughts, feelings, and daily happenings on the blank pages. But, what if we made this even easier? Even more self appreciative? Take 5-10 minutes each evening to write down a few things that you love about yourself. This can be as shallow or deep as you like. But make it about you. Some ideas? - I love that I didn't eat that second cookie, I love that I took a walk with the kids today, my hair was on point today, my feet are awesome, I got all of my to do list done, I killed my workout today, I'm so proud I lived through that terrible hair cut in 7th grade. Sometimes it may be really hard, but do it anyway. If you just can't find the words draw something. Sketch something that makes you happy, or that you like about yourself. It's worth it to spend time loving yourself. You deserve it and you're worth it, and if you do it enough you'll see that it's true.

6. Additional Ideas

There are so many other ways to care for yourself and love yourself in the few minutes before you settle in for the night. In fact, I bet you already know the best ways. But, if you need some more ideas here are a handful-

-Paint your nails

-Color (like in a coloring book)

-Do an at home face mask or facial steam

-Have a cup of tea in a quiet space (a.k.a. lock yourself in the bathroom and tell the kids you're going poop)

-Look in the mirror and give yourself 5 compliments (you can not add in any buts, only butts)

-Take a quiet walk alone

-Mindfully prep your meals and clothing for the next day