Eating Will Never Feel As Good As This

❀⋆.ೃ࿔*:･❀

lettershoppe

to rewild your witchcraft

walk barefoot on stones in shallow streams.

talk to the wind and let it carry away your regrets.

forage for wildflowers to place on your altar, press in thrifted books, or give to loved ones —be careful when identifying

watch sunrises and sunsets. wake up before the sun. bare witness to the painted sky.

spend hours in the woods among the wild. take long long walks or sit still and watch the world.

talk to plants and listen to them. make friends.

get field guides to trees, plants, birds, etc. that are native to your area. learn which are which. bookmark pages that you recognize or want to find.

sing back to the robins. caw back to the crows.

journal by firelight and feel the flame burn your worries away.

gather snow and bring a bowl inside. talk to it and tell it your worries. your fears. let it melt, transmuting your stress and worries into healing nourishment. bring it outside and water the soil. see how things can be changed.

dance. run. move your body to sweat, if this is something you can do

collect stones from the river and try to find the best ones. keep them in your pocket. hold onto them to remember that you’re an animal.

go to a lake and float. feel the water carry you. lifting you from your stress. bring a vial and collect some for spellwork.

make a necklace out of an acorn and thread.

stand in the rain. dance in it. lay down in the grass and let it pour. let it wash fears away, transform doubt to hope. start anew.

𖤣.𖥧.𖡼.⚘

(wild winter witchcraft here)

10 stretching exercises to improve your flexibility

Improving flexibility is essential for overall fitness, injury prevention, and mobility. Incorporating stretching exercises into your routine can help you achieve greater range of motion, reduce muscle tension, and enhance performance. Below are 10 effective stretching exercises to improve flexibility. Perform these stretches after a workout or as part of a dedicated stretching session.

1. Hamstring Stretch

How to Do It:

Sit on the floor with one leg extended and the other bent, foot against your inner thigh.

Reach toward your toes on the extended leg, keeping your back straight.

Hold for 20–30 seconds, then switch legs.

Benefits: Stretches the hamstrings and lower back.

2. Quad Stretch

How to Do It:

Stand on one leg and pull the other heel toward your glutes, holding your ankle.

Keep your knees close together and your chest upright.

Hold for 20–30 seconds, then switch legs.

Benefits: Stretches the quadriceps and hip flexors.

3. Hip Flexor Stretch

How to Do It:

Kneel on one knee with the other foot forward in a lunge position.

Push your hips forward while keeping your torso upright.

Hold for 20–30 seconds, then switch sides.

Benefits: Stretches the hip flexors and quads.

4. Butterfly Stretch

How to Do It:

Sit on the floor with the soles of your feet together and knees bent outward.

Hold your feet and gently press your knees toward the floor.

Hold for 20–30 seconds.

Benefits: Stretches the inner thighs and groin.

5. Seated Forward Fold

How to Do It:

Sit on the floor with both legs extended straight in front of you.

Reach toward your toes, keeping your back straight.

Hold for 20–30 seconds.

Benefits: Stretches the hamstrings, calves, and lower back.

6. Cat-Cow Stretch

How to Do It:

Start on your hands and knees in a tabletop position.

Inhale, arch your back, and lift your head and tailbone (Cow Pose).

Exhale, round your back, and tuck your chin to your chest (Cat Pose).

Repeat for 5–10 breaths.

Benefits: Improves spinal flexibility and mobility.

7. Child’s Pose

How to Do It:

Kneel on the floor and sit back on your heels.

Extend your arms forward and lower your chest toward the floor.

Hold for 20–30 seconds.

Benefits: Stretches the lower back, hips, and shoulders.

8. Standing Side Stretch

How to Do It:

Stand with feet hip-width apart.

Raise one arm overhead and lean to the opposite side, keeping your hips stable.

Hold for 20–30 seconds, then switch sides.

Benefits: Stretches the obliques and side body.

9. Pigeon Pose

How to Do It:

Start in a tabletop position.

Bring one knee forward and place it behind your wrist, with your ankle near the opposite wrist.

Extend the other leg back and lower your hips toward the floor.

Hold for 20–30 seconds, then switch sides.

Benefits: Stretches the hip flexors, glutes, and lower back.

10. Triceps Stretch

How to Do It:

Raise one arm overhead and bend your elbow, reaching your hand down your back.

Use your other hand to gently press your elbow further.

Hold for 20–30 seconds, then switch arms.

Benefits: Stretches the triceps and shoulders.

Tips for Effective Stretching

Warm Up First: Stretch after a workout or light warm-up (e.g., walking or dynamic stretches) to prevent injury.

Hold Each Stretch: Aim for 20–30 seconds per stretch to allow muscles to relax and lengthen.

Breathe Deeply: Inhale and exhale slowly to help your muscles relax.

Avoid Bouncing: Perform static stretches (no bouncing) to prevent strain.

Be Consistent: Stretch regularly (3–5 times per week) to see improvements in flexibility.

Sample Stretching Routine

Hamstring Stretch: 20–30 seconds per leg.

Quad Stretch: 20–30 seconds per leg.

Hip Flexor Stretch: 20–30 seconds per side.

Butterfly Stretch: 20–30 seconds.

Seated Forward Fold: 20–30 seconds.

Cat-Cow Stretch: 5–10 breaths.

Child’s Pose: 20–30 seconds.

Standing Side Stretch: 20–30 seconds per side.

Pigeon Pose: 20–30 seconds per side.

Triceps Stretch: 20–30 seconds per arm.

By incorporating these stretches into your routine, you’ll improve flexibility, reduce muscle tension, and enhance overall mobility. Let me know if you need modifications or additional stretches!

Sometimes healing is letting go of people’s expectations and the version of yourself you think they see. It’s realizing that your own judgment and your opinion of yourself are the most important pieces of the puzzle. You get to decide when to let go, to forgive yourself, to move forward, to take the lesson and leave the guilt behind.

That you dont need someone else’s permission to be kind to yourself and your mistakes. To think it was never as big of a deal as you made it, and to accept you were too hard on yourself and deserved more compassion. Let them be—but most importantly, let yourself be

Integration Mastery Mapping

Shadow Integration

Shadow Areas

What do I resist?

What do I judge?

What feels uncomfortable?

What do I hide?

Paradox Points

Where do I feel torn?

What contradictions exist?

Where is both/and needed?

What transcends either/or?

Growth Edges

Where is tension productive?

What challenges me to grow?

Where is balance difficult?

What integration feels edgy?

Mastery Progress

Track your integration journey through shadow, paradox, and edge.

Cheat codes #1

Remove the idea that your value comes from your looks, your achievements, the clothes you wear, the car you drive, the Van Clef necklace. If you can remove all of those external factors, and look in the mirror and realise that you stripped down to your core is worthy, you without the mask is enough, from this place you will have a confidence that allows you to thrive in this world that leeches on women's insecurities. 

Root yourself in spirituality. Because ultimately life is better with God than without. Knowing there is a love, protection and care that comes from this relationship and acknowledging and strengthening this bond is how you remain grounded in a world that can so easily have you lost in the darkness, when there is so much light waiting for you to feel. God is waiting for you. 

Daily exercise. Your body is your temple, treat it as such. The movement / stretches / cardio and weights in light moderation allow a layer of protection to your health and wellbeing. You feel energised, your energy is moving through your veins. It’s an act of self love and care that doesn’t require a fancy gym membership. Just commitment of 30 mins per day. 

Prioritise your gut health. Your gut is your second brain, it’s communicating with you always. Start listening, start noticing what foods it needs, what foods affect your energy levels, if carbs are making you sleepy, re-assess, if the coffee is giving you the jitters, reassess. Stop ignoring what your gut is telling you, notice your bowel movements. Keep getting the shits? Take fucking note. Read books, get tested, learn about your gut microbiome. Having excellent gut health is how you thrive in this life, unfortunately the western diet creates quite the opposite and so its on you to rise above the status quo.

Manifesting that I'll go all of February without having a major b!nge episode