Intension | Nervous System 

Reminding the body to return to a parasympathetic (rest and digest) state throughout the day is paramount to living in a state of wellness. From a holistic, naturopathic perspective true healing cannot occur without addressing the nervous system and the mind. When the body feels safe, supported, and regulated, digestion improves, hormones communicate more clearly, inflammation quiets, and energy becomes more sustainable. This is where healing begins.

CHECKLIST FOR DAY 9

Morning Checklist

• Journal Entry:
  Reflect on the last week: What does balance feel like in my body, and when do I notice it most?  

• Hydration:
  Water lemon, salt and pinch of cayenne.  Then coffee or tea.

• Movement: Even when it is snowy, icy, and cold, movement is a non-negotiable.   

• Breakfast: 1 Tablespoon of flaxseeds over berries, hemp seeds, smoothie or dairy-free yogurt.

REMINDER:  The quality of your food matters. Buy organic and non-gmo as much as possible. Prepare most of your food yourself as eating prepared foods even food from Whole Foods is not the same. It often contains oils, salt, sugar, and other preservatives, even pre-packaged salad.

Evening Checklist

• Dinner: parchment paper white fish with olives, tomatoes, garlic - baked with, zucchini and sweet potatoes

• Reflection ask: What helped my body feel calmer today?

• Wind-Down: Dim lights, reduce screens, and aim for consistency with bedtime

Parasympathetic Reset: Daily Protocol

Try this 2–3 times today

Pause for 60 seconds
Inhale through the nose for 4 counts
Exhale slowly for 6–8 counts
Drop your shoulders, soften your jaw, and let your belly relax
This simple practice tells your nervous system: I am safe.