cultivate self love

10 Ways to Cultivate Self Love in 10 Days

For the Love of Self 

To honour the launch of our new Self Care Box, today we are going to teach you how to create a strong sense of self and build healthy self image by the practice of self love and self care in just 10 days.

You can ritualise your daily practise during the time and within a space that works for you. We gently suggest that you slip into this practice everyday for the best effects, but as always, listen to and be guided by your own body. The daily practice is a sacred time to tune into you, your body and your inner being, to restore and reset. 

How Long will the Daily Practice Take?  This 10 day, daily practice should take between 15 and 30 minutes. Upon completion, you will have a very strong self loving practice that you can take into every day. Regular use will build an incredibly strong sense of self, shift old wounds and heal what needs to be healed.  Build these simple daily practices on top of one another. 

Day One: Carve out Sacred Space 

How to Self healing

Calve out time in your day, this only needs to be 15 to 30 minutes per day where you commit this time and space just for you. This is your sacred space. By honouring this small commitment to yourself, you are unconsciously telling yourself, I deserve this space, I am worthy. 

  • Take this day to choose and set the time within the next 10 days where you can commit this time just for you. Honour that commitment.  Editors Note: I do my daily practice at 7am-7.30 each day.  This sacred space is just for me. I started participating in such a daily practice, after a 21 day Heart Healing activation led by beautiful Poppy @om_chi_reiki - The shifts were gently profound and anyone looking to work 1-1 or within held group space with a healer - Poppy comes very highly recommended by me. 
  • Write down up to five intentions, affirming what you hope to achieve during this 10 day practice.

Examples of self loving intentions include:

1. Building a stronger sense of self reliance

2. Identifying any and all, conscious and unconscious blocks of the heart

3. Identifying and healing any trauma stuck within the body

4. Developing a more positive self image

Write down your intentions as this is a great way to anchor in from your thoughts to the physical world and reality.  The 10 day practice will enable a gentle energy shift into reality.

Day Two: Welcome in Your Natural Cycles

Menstrual cycle syncing 

Reconnecting to the body's and life’s natural cycles can lead to profound healing. There is both time to effort and time for rest. In western culture, we are wildly affiliated with the cycle of the sun and productivity. Whilst this is beautiful, we have forgotten the magic and pull of the lunar cycle and the ways that they work in conjunction with one another.  I encourage you to track both how you feel and your energy levels during the course of both your menstrual cycle and, or a full lunar cycle.

Moon Cycles and Menstrual Cycles

Moon cycles menstruation: During the waxing moon, linked to the follicular and pre-ovulation stage of our cycle, the moon moves from new to full and you may notice that you feel incredibly energised and full of creativity. Honour that and use this time for productivity and gain. Ride the burst in energy.

The full moon, associated with ovulation, is a great time to feel the love, enjoy simple pleasures and get romantic.

During the waning moon, linked with pre menstruation, our physical, emotional and mental energy tends to draw inwards.  During this time, you may want to lighten up on both physical and mental exercises and increase your self care practice. Really give yourself extra love at this time. Use this time in your cycle to release what no longer serves.

Moon cycles period: The New Moon is linked to Menstruation, our sacred bleeding days. Reconnecting to the natural and sacred cycles of both the earth and our bodies, can restore so much,

There are many other cycles alongside moon cycles days such as the cyclic nature of the seasons, the sleep wake cycle and the birth, death, rebirth cycle - We encourage you to explore them all.

Day Three, Ground In

Health benefits of grounding

Get outside and place your bare feet onto the ground and breathe. Grounding in nature can make us feel more centred, balanced and at home with the earth.  Close your eyes and imagine deep roots coming out from your feet and into the ground. Visualise all that no longer serves you being released through your roots and returned to the earth for transmutation.

Why Grounding is Important?

Grounding health benefits include deep relaxation and a reconnection with the Earth.  Visualising a grounding root from your bare feet, deep through the Earth's soil and into her soil can be very healing.

Essentially, grounding is the direct contact of the skin on the hands or our bare feet on the surface of the earth. 

Grounding the Human Body: The Healing Benefits of Earthing include deep relaxation and have been linked to cellular healing.

Root Chakra Affirmations on Staying Grounded

State out-loud or within your mind the following grounding affirmations:

"I am safe and grounded. I deserve to be safe at all times. I am here and I am safe. I am deeply rooted and stable like a tree. I am calm and grounded right now. I am balanced. I am secure. I am"

Ways to Ground 

  • Walk barefoot on the grass
  • Lay on the ground
  • Spend more time in nature. Take time to inhales the scent of the plants.
  • Eat grounding foods such as nuts and chocolate.

Day Four, Place your Hands on Your Body and Box Breathe

Place your hands on your body and breathe, send love to that space

I often place my hands on my womb during this gentle and loving practice.

  • Play soft music in the background.
  • Sit crossed legged or lay down with your eyes closed. 
  • Breathe deeply - breathe in through your nose for 4 seconds, hold for 4 seconds, breathe out through your mouth for 4 seconds.
  • Repeat for 4 rounds and then breathe normally.
  • Spend some time in this position just noticing what arises.  Emotions may arise. This is fine, don't judge them, just see and feel them and let them pass.
  • What sensations came your body come up? What thoughts? What visions? What emotions?

Day Five: Journal All That Arises

Journalling Prompts for Self Love

Put pen to paper and let your energy flow from your body and through the pen.  Don’t judge what comes up, just let it flow. Send love to your triggers and all of the times and ways you have been hard on yourselves. It is time to welcome in the love now.

Photo credit: Journalling Prompts for Self Love

Day Six: Learn to Protect your Sacred Space 

healthy boundary examples

Boundaries are Your Friend. Your space is sacred. Not everyone should be allowed into it.

examples of healthy boundaries

Setting Boundaries

Call up your girlfriends that make you feel good. It is okay for you to remove yourself from the people and the groups that don't.

Learning to implement Healthy Boundaries can be hard at first, especially if you are not used to practicing them.

Having clear boundaries in place within all of our relationships can lead to an inner freedom to just be. 

Healthy vs. Unhealthy Boundaries

Boundaries are a very different to avoidance. Communicative work with the people we love, work with, respect or care for, even during challenging times often provides opportunity for growth and evolution of a situation.

A person with good boundaries is willing to walk away should her communicated lines be crossed more than one time. 

A person with unhealthy boundaries in place, typically agrees to things that they are not comfortable, often starting small at first. 

How do you set boundaries in your relationship? Communicate what you are a yes to and what you are a no to. Don't nod your head when you are not okay with something.  People more times that not will accept and respect your boundary, if you enforce this to yourself.  This is why self promises are so important. 

What are some examples of boundaries? Examples of personal boundaries include: The right to your own time, the right to change your mind when new information is acquired, the freedom to express sexual, emotional and mental boundaries, remaining true to your own personal principles and values.

Examples of Good Boundaries:

  • Saying no
  • Expecting respect
  • Communicating discomfort 
  • Dictating your own feelings
  • Knowing where your own personal lines and non negotiables are
  • Honesty and Consistency
  • Space given for autonomy, interdependence and avoiding codependence.
  • Showing respect for differences in opinion, perspective, and feelings.
  • Sitting with the other person's communication of emotion and not being consumed by it
  • Asking for space when you need it

Albeit healthy boundaries in romantic relationships, healthy boundaries with friends, healthy boundaries with mother in law or at work, implementing boundaries is a key facet of self love.

Day Seven: Connect to the Elements

Connecting with the elements can shift everything, positively.  Burn paper with all of the things that you want to release, take a healing bath or an open water swim, walk barefoot and sing with the wind.

Sacred air ritual example

Air: Find a high point, you do not need to be in the mountains to do this exercise, but find a quiet place where you are in solitude or that you feel comfortable. Sound has a wonderful healing property.  Hummmmmmmm into the wind if you feel at this vibration.

Also give yourself permission to scream and, or howl with the wind.  Rightful rage shouldn't be left trapped in the body. This practice is a wonderful and loving way to remove anger from the body.  Often, especially as women we are told in many indirect ways that we shouldn't feel and certainly not show anger. This harbouring on the inside instead of giving a healthy outlet for rightful range is dangerous and it keeps us oppressed. Ladies, howl with the wind.  Emotions are simply energy in motion and we must let them flow.  Problems and pain arrises when the natural flow gets blocked or we over-identify with an emotion.  The trick is to witness the emotion, see it, feel it, say I see you, send it love and then let it go, let it flow. 

fire ritual example

Fire Ritual: Fire offers us a wonderful opportunity to burn away all that no longer serves. If it is safe for you to do so, light a contained fire outside in a safe fire pit. Write on a piece of paper all that you are ready to or wish to let go of.  Place that piece of paper into the fire. Symbolically, all that was on the page has now been released. Give your thanks.

bath with crystals

Water: If you're not yet feeling quite brave enough to stand naked under a waterfall and let the fresh water rush over your skin, take a healing bath.  Light beautiful soy wax candles around the room and anoint the bath with skin and bath friendly rose petals, epsom salts and even your favourite, charged crystal for deep healing. 

Benefits of walking

Earth: Simply take yourself out into nature and go on a long walk.  We lovingly suggest spending a little longer in your practice today so you have the time to get lost, turn left instead of right and really take note of what you see, hear and smell.  Really connect your feet with the land.

Day Eight: Dance and Sacred Movement

health benefits of dancing

Play some gentle music and move your body however it feels called.  This is a great way to get any stuck emotion within your body moving and flowing out.

Creative Free flow: Let go of any and all conditioning to be rigid and fixed all of the time. Welcome in the feminine art of free flow, creativity and receiving. All will be yours and all will be well.

Day Nine: Write a Love Letter or Poem to yourself

love letter to self example

Photo credit

Writing a Loving Letter to You

In many cases, the most self neglected person in a persons life, is the very person they see in the mirror. 

Many of us are so busy in taking care of our work and personal responsibilities that we forget, or simply delay looking after and giving deliberate love to ourselves.  Celebration of self is so important. You are here and that is so beautiful.  Affirming self love through words to ourselves has proven benefits such as alleviation of worry and the feeling of not "enoughness".  If you think you cannot do something, simply look back on how much you have already done.

This practice is a deliberate act of self care, making us closer to ourself, increasing self-awareness and emotional well-being. It is saying to yourself "hey-I see you.  All of you and all of you is beautifully okay".

There are many ways we can write a love letter to ourself. "Learn to see yourself without a compliment or a mirror"

how to Unconditional Love

Unconditional Love by Beautifully Nourished

Discover Your Format

To start with, find your format - perhaps writing a prose is not your style and that is okay.  Maybe a poem will suit, or a letter in the form of art. Find a style and arrangement that authentically works for you. 

Most of us find handwritten letters close to our hearts as someone has spent the time to express care of thoughts and share it, on paper.  Why can't that someone be you. Try to write an appreciative note to you.

Enjoy a Comfortable, Private Space

The letter will be felt with more significance if we write this when we are not on the move and busy, but during a time where we are still with self. 

What that can resemble:

  • ︎ Reserve 30-minutes for yourself and this practice
  • ︎ Head to your favourite place of solitude 
  • ︎ Ask that during this time, you are not disturbed.

Allow yourself to be deliberate about this activity—Treat it as a self-esteem date instead of a task.

Pick the Appreciation You need the Most

First of all, who are you writing to? Your present self, past self or future self?

Where in your life, body or mind does extra love need to be sent to?

What about the parts of you that you don't like - maybe your impatient and are negative with yourself when you react impatiently? Perhaps, that is exactly the part of you that needs  you love and to be seen the most.

The thing about self love is that it is an acceptance of all. 

Letter Prompts

Starting prompts could include: I love the way I... I love the way I..... am energetic about... What makes my heart sing? - How can I honour that?

Recognise your Achievements

  • Achievements are just wonderful. But you are also more than enough without them. This practice is about getting to know and love the core you.

We all like to receive and give compliments.  They make us feel good and it is a-beautiful thing that us humans do.  But break the habit of relying on compliments from others to feel good. 

You could act, feel and look the same way within one group and be adored and take your same self to another group and be scorned. Would your self image change?

Not if your self image is strong - and this is why practices such as these are so important. 

Day 10: Rest with a Guided Mediation

Use this practice throughout your life and be kind with yourself! You Tube has a wonderful library of free guided meditations.  Simple listen to the one that you are pulled towards. Have no expectations, just try to listen and try to focus on the words for as long as you can.  It is okay if you fall to sleep.  The magic will still occur. 

What is Self Love and How Do You Cultivate It?

Self Love on Valentines Day

 

Self love is simply a radical acceptance of self.  It goes hand in hand with having a high regard for your own well-being and happiness.  

Skincare as Selfcare

Creating a daily skincare ritual, with no distractions and using this time to check in with your skin and body can we a great way to honour yourself when you have minimal time available. 

Valentines day gifts for her

SHOP SELF LOVING SKINCARE NOW.

How Daily Nourishing Acts of Self Care can Change Your Life

Daily self care ideas

Small daily actions in which we keep small promises and commitments to self, change and rewire unconscious programming that subtly say - I show up for myself, I am worthy of health, I love my body.

The trick is - if you promise yourself something, stick to it. 

 

Banish Negative Self Talk 

remove negative self talk

As women, we are often conditioned to speak about what we don't like about ourselves, creating a habit of self put downs.

Often telling our friends and even strangers how beautiful their hair is, body is, clothes look, etc... why do we not adopt this same talk to ourselves?

Instead, we can be overly critical.  When negative self talk arrises, simply watch the thought and give love to the part of you that is having the thought.  There is no self judgement needed.  This practice will subtly shift old and conditioned though patterns.

How to Love Yourself Mentally 

Skincare vs. Self Care

Self Love Vs. Self Care

Self Care is an expression of self love. This could involve making a cup or tea for ourselves, running a nice bath, really looking after ourselves how we would another person that we loved"⁠

Self love, how do you do it?

Self Love is about accepting and loving all parts of ourselves throughout our journey. Self love involves a lot of healing work such as giving love to our inner child" ⁠

Self love rituals often involve going deep within the psyche, seeing and loving all parts of self.  Self care rituals include skincare as selfcare, running a bath, sipping a tea, buying yourself flowers.

 

Slow Sip Herbal Tea

Loose leaf tea health benefits

Herbal tea loose leaf has wonderful health benefits.

Benefits of Loose Leaf Tea:

  • Prompts relaxation
  • Boosts the Immune System
  • Soothes the digestive system

Let it Go

One of the most loving acts we can do for ourselves is learning how to let things go.  To shed the old and welcome the new.

Holding onto that which we must let go of is the cause of much pain in this lifetime.  Death is a natural occurrence, which in the western world we shy away from.  There are small deaths in many situations - death of who we once were, so that who we are now can be reborn. For a rebirth to occur, the death must happen. It is okay to grieve the loss.  Grief usually goes hand in hand with love - love of other, love of what was. It is okay to grief and learn, but love yourself through the process you must.

For the Love of Self

We are so proud to introduce our BRAND NEW amethyst inspired, self care gift set, the perfect self care valentines gift.

Launching February 14th 2022 - SIGN UP TO OUR NEWSLETTER FOR EXCLUSIVE INTRODUCTORY PRICE.

Immerse yourself into stillness with daily, nourishing acts of self care.  Inspired by the healing properties of amethyst, our Purple Box Edit offers full size Vitamin ACE Serum, full size Acai and Goji Berry Scrub and full size Hair, Nail and Skin Complex.  With hydrolysed marine collagen, MSM, Silica, Vitamin C and Orchid.

Self care gift sets uk

RRP £70 - Worth £95* - With Bestselling Vitamin ACE Serum, as seen in Vogue.

The perfect self care gifts for women include The Purple Box Edit - inspired by the healing power of amethyst.  The colour purple is linked to the third eye chakra. Amethyst is the birthstone of February, also known as the “lovestone” of St. Valentine. Amethyst with its compelling rich shades of purple from dark to light, has calming properties and can help with balancing emotional, spiritual and physical well being, bringing much needed peace to the beholder. The lighter shades of amethyst are often the choice for “managing love related energy” and evoking emotional awakening. Any white found on the amethyst stone represents healing, cleansing and clarity, associated with “healing from love” 

Self Loving Supplements

Did you know that taking supplements can be a way to embed a simple practice of self love and care into your day.  This easy habit can be set to reinforce a small statement of "I show up for myself, daily and consistently. 

Food supplements are a wonderful, yet simple way to consistently provide the body with essential and body loving nutrients.  Without key and adequate nutrient levels, our bodies become at risk.

To survive the human body needs 13 vitamins, 21 minerals, 9 amino acids, 2 essential fatty acids, carbohydrates, fibre, water, oxygen and light.

Our bodies can not produce and synthesise many of these nutrients for his-self, her-self, themselves, and therefore we have to consume them into the body via food, food water, the breath and sunlight.

As little as 5% of the western population eats a truly healthy, varied diet and so supplements are called upon. Our little, daily heroes.  If the body becomes in anyway deficient in nutrients, negative symptoms will eventually result. Supplements are a wonderful act of self care as they fill in any nutritional gaps so that we have a strong foundation and baseline.

Sleep as Self Care

Just as important as how we spend our time when a wake is taking adequate and restorative sleep. Sleep is essential for our health.  It refreshes the mind and repairs the body. 

  • Stick to a regular sleep schedule
  • Implement a no phones, technology or stimulants ethos before bed
  • Perfect your skin environment. Hint: Darkness is your friend during sleep time hours
  • Click here to read : The Best Herbs and Natural Sleep Cures
  • 5-HTP
  • Include a daily Night Cream to restore your skin whilst you sleep.
best night creams for sensitive skin

Supplements for Supporting Sleep

Top Supplements for Boosting Mood

Targeted supplements could make our self care routines more effective, with research encouraging 5-HTP for depression & sleeping problems.

Best vitamins for depression

5-HTP Research

"When we slow down is when deep healing can occur".

5-HTP, short for 5-Hydroxytryptophan, is a naturally occurring amino acid and chemical precursor as well as a metabolic intermediate in the biosynthesis of the neurotransmitter Serotonin.  

Serotonin levels can affect mood, sleep patterns, appetite, memory, learning and impulse control. The level of serotonin in the brain has an adverse effect on our state of restfulness and restlessness.

5-HTP can help to relax the mind and prepare the body for bed at night, with research also suggesting that 5-HTP may support the reduction of low mood and depression, which can often lead to sleep disturbances. 5-HTP also aids sleep as it increases levels of serotonin, which plays a role in levels of the body's sleep hormone: melatonin. 

Melatonin governs the body’s ‘sleep-wake’ cycle. Production of the hormone rises in the evening to promote sleep and drops in the morning to help wake the body up. 

Beautifully Nourished’s 5HTP has been extracted from the seeds of the African plant know as 'Griffonia Simplicifolia'. 

Feel Good Foods

Foods for positive mood

Combining healthy food choices with regular exercise and smart habits to live a simple but healthy life is an act of self love. When you commit to a healthy lifestyle, it reduces the risk of certain conditions such as obesity, diabetes, heart disease, and cancer. 

Remove: Unhealthy fat and frying. Opt instead to poach, boil, bake and roast.

Consume: Grains

Choose products that contain whole grains as the first ingredient as they are low in fat and high in fibre. Choose whole-grain bread or whole-wheat flour. They also contain complex carbohydrates, which help feel full longer and prevent overeating.

Fruits and Vegetables

Fruits and vegetables are low in fat naturally and provide flavour and variety to your diet. Both fruits and vegetables contain necessary fibre, vitamins, and minerals. You can use yoghurt, healthy oils, or herbs to season or make some good recipes from fruits and vegetables.

Feel good food list

Fish

Most seafood is high in omega-3 fatty acids. It is also are found in some fish, such as salmon and cold-water trout. It is recommended to eat seafood two times a week.

Non-meat proteins

Non-meat foods include dry beans, peas, and lentils, containing fibre and no cholesterol and fat of meats. Vegetarians or vegans can swap beans for beef in recipes as low-fat, cholesterol-free substitutes to meat.

Water

Nuts

Dark Chocolate & Raw Cacoa

Learn more about the FOODS THAT MAKE YOUR FEEL GOOD, HERE.

What to do When Stuck in a Rut? - Create the Excitement!!

Vision Boards are the perfect way to reflect, set goals, give purpose, and recognise how far you have come. Imagine the feeling of accomplishment as you tick off your goals.

It is important to give yourself recognition for the progress you make. That is why we love vision boards so much, and the more you make, the more you have to look back on.  

Create a Vision Board

If you have not yet created a vision board for 2022, or if this is your first time making a vision board, keep reading as we are going to tell you how.  This is the perfect time to have a go and live the magic of visualisation throughout 2022 and beyond. 

Step-by step guide for creating a vision board 

How to create a vision board: You have the option to create an online vision board or print vision board! We really enjoy the creativity of print!

  • Ideas for vision board: Reflection. Firstly, reflect on 2021. Think about the moments you were at your happiest, the goals you completed, what made you proud. Think of the things you wanted to do but did not, you can try again this year. 
  • Start to think about the goals for the coming year. Sit down with paper and pen and prioritise your goals.  
  • Find images and words for your vision board. 
  • vision board how to make: Now it is time to search for and cut out images and words that embody your goals and/or just speak to you. 
  • Create a Basic Structure for the Vision Board. You could do this using categorises. For example. Family goals, work goals etc.  
  • Assemble the Vision Board - Now it is time to arrange your images and words on your board. 
  • Embellish! - This is an optional step but is a creative way to finish your vision board. Add your own words, doodles, or sketches over and around the collaged images. 
  • Display Your Board! Put your vision board in a place that is within your regular line of sight. because the key is to look at it as often as possible. 
  • Now, use your vision board and use it as a guide/road map into your new future. 

Example Vision Board

Images of vision board

The Magic of Vision Boards

A vision board's purpose is to help us turn a wish into reality, The act of making a vision board helps to identify and clarify goals, dreams, and intentions. 

They help us to focus on values, gratitude, and lifestyle choices, becoming an effective tool for authentic alignment and change. 

Vision boards act as visual affirmations, keeping dreams and goals active and believable in our imagination and world. 

They act as a map toward our dreams and goals, helping us to focus, plan, and do the tasks necessary on the way to achieving them. 

Vision boards are fun to make and can be quite artistic/creative. 

Vision boards allow us to step into our power in a unique way, acknowledging what we truly desire in our lives, saying aloud that we are ready to create or receive it, and then working together with the universe to bring it into our lives. 

Vision Board Ideas 

There are so many ways you could make a vision board, here are a few ideas: 

  • Poster  
  • Digital vision board  
  • A portable vision boards  
  • Goal-specific vision boards  
  • Cork board or bulletin board  
  • Inspiration wall  
  • Small vision boards your planner  
  • Art journal as vision board 
  • vision boards on Pinterest 

Vision Board Inspiration 

Template for Vision Board 

a vision board ideas

 

Final Suggestive Ways to Energise Your Soul

  • Do something that energises you. Stretch, swim, run, or sleep. Whatever your body calls for, listen to it.
  • Take a long, warm bath.
  • Create a Gratitude List. ...
  • Meet with a registered therapist. Talking is a wonderful way to work with your throat chakra and let energy shift and flow from the body through speech.
  • Put the phone down and get out in nature. Tell people you are unavailable for a day. Give love to yourself if you feel triggers arise.
  • Stretch. Yawn and shift that energy
  • Try something new. Jump in the car and go somewhere new for an afternoon. Turn left instead of right on your daily walk.
  • Give gratitude to all that is, all that has been and all that is left to come. Give gratitude to yourself for showing up for you.

In summary, when we are always on the move, there is no space to heal and to cultivate self love.  When we carve out and create this space for ourselves,  we invite in love and almost a magical sense healing can occur.

We wish you so much self strength and light on your healing and self loving journey.  

Last Edited by: Katherine Elyse Blake, aNUTR 09.02.2022

 

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