an invitation

Dear Reader,

This week, I invite you to soften the edges of your days with simple, nourishing rituals—just a few minutes each day to help your nervous system unwind and your heart return home to presence.

Cortisol, the body’s primary stress hormone, plays an important role in keeping us alert and responsive. But when it stays elevated for too long, it can take a toll on our physical, mental, and emotional well-being. The good news? Gentle, consistent practices can help bring it back into balance.

Below, you’ll find a daily invitation to pause and reset—each one easy to integrate, even into a full schedule. They’re not meant to be tasks on a to-do list, but rather moments of kindness toward yourself. Let them be a reminder that your peace matters.

Try one or try them all, and notice what shifts.

MONDAY | savor ten minutes of morning sunlight after waking up
TUESDAY | partake in three minutes of slow, deep breathing
WEDNESDAY | spend five minutes with your legs up the wall/headboard before bed
THURSDAY | allow yourself to take a three hour break from all screens
FRIDAY | start your day with a 10-minute guided meditation
SATURDAY | take a 20-minute walk in nature
SUNDAY | enjoy a warm bath, leisurely shower, or deep foot soak

With gratitude,
Liz

Inspire | “We heal by being witnessed, not advised. We heal through compassion, not conclusions. We heal through holding space, not solutions. We heal through connection, not correction. We heal through being seen, not solved. We heal by being honored, not hurried. We heal in empathy, not in evaluation. We heal by being felt, not figured out. We heal by being met, not managed. We heal in presence, not pressure. We heal in safety, not strategies.” Unknown

Learn | Pono is a Hawaiian concept of alignment. To live in pono is to walk in integrity with your values, your relationships, and the Earth itself. When we live in pono, there is no inner conflict—our thoughts, words, and actions are in harmony. This alignment creates a sense of ease and clarity, allowing us to move through the world with both humility and strength.

Try This | Scientists have found that sniffing rosemary increases memory by 75%. Rosemary breaks down a chemical in the brain known as acetylcholine. This allows nerve cells to communicate more effectively. The next time you need a memory boost, diffuse some rosemary oil or make it into a tea.

What can you do each day to reduce your stress and live in pono?