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"We dellight in the beauty of the butterfly, but rarely admit the changes it has gone through to achieve that beauty"
~Maya Angelou~
self care mastery & The Ten Pillars of health
What is Self-Care Mastery?
Self-Care Mastery is not a checklist.
It’s not about doing more.
It’s not something you accomplish.
It’s something you embody.
It’s a mindset.
A devotion.
A practice of coming home to yourself, again and again.
A tool for healing and self-discovery.
It’s learning to live in self-awareness, to lean inward with discernment, compassion, to honor what’s there, what’s true for you, not what’s expected.
It’s the willingness to be honest with yourself, even when it’s uncomfortable.
It’s the soft strength of feeling your way through life with both intuition and self-responsibility.
Self-Care Mastery is reflective. Somatic. Intentional.
Your body speaks to you in ways that we often suppress. It invites you to meet yourself in the mirror of your habits, your patterns, your dysfunction, your relationships, your breath, your body. Not to judge, but to see, to feel, to understand, to reframe and to integrate.
It is a return.
To your rhythm.
To your truth.
To presence.
To YOU.
Self-Care Mastery is not self-improvement. It’s self-honoring.
And it’s not a one-time decision.
It’s a lifelong conversation, with your nervous system, the master regulator, your values, your beliefs, your needs, your light.
Self-Care Mastery & The Ten Pillars of Health™
The Ten Pillars of Health are more than concepts, they are the blueprint of your self care journey. Each one invites you to take a deeper look into the areas of your life that are truly foundational to your physical, mental, emotional and spiritual health as well as your relationships, your habits, your mindsets and your attunement to yourself, nature, and your purpose in this life.
They shine a light on what often gets overlooked in the rush of daily life:
Are you nourished, body, mind, and spirit?
Are you rested, not just in sleep, but in your soul?
Are your relationships supportive, reciprocal, and safe?
Is your inner dialogue kind, or quietly critical?
Are you breathing fully, or holding tension you didn’t notice?
Are you listening to your body’s cues, or overriding them?
Are your boundaries clear, or blurred by guilt or fear?
Are you living in alignment with your values, or just surviving?
Are you making space for stillness, or constantly in motion?
Are you being honest about what drains you and what feeds you?
Are you living from truth, or from old patterns of protection?
Are you aligned with what matters most?
Through self-awareness, self-assessment and honest self-reflection, you begin to identify what’s working, what’s draining you, and what’s asking to be seen, understood and realigned for a more sustainable way of life.
Each pillar offers a practical, embodied pathway to:
Reconnect with your truth
Support your nervous system
Create meaningful, sustainable self-care practices
Strengthen emotional resilience
Deepen self-trust and personal integrity
Cultivate boundaries that honor your energy
Develop a more compassionate relationship with yourself
Realign with your values and purpose
Build a lifestyle that nourishes you, not deplete you
And ultimately, a remembering of who you are beneath all the noise
This program isn’t a performative wellness program, one size fits all or quick-fix self-care solution. It’s a practical, informative, and integrated path full of tools, tricks, tips, protocols and so much more that will help bring you back to you. One choice, one change, one breath, one moment, one pillar at a time.
Self Care Mastery & The 10-Pillars of Health™
TAKE ACTION
LET FOOD BE THY MEDICINE
LET FOOD BE THY MEDICINE
- Change nothing nothing changes: Small, soul-aligned steps are how we reclaim our power.
- Strategy: We need to look at our approach to wellbeing with strategy.
- Self-Responsibility: Own your part. Healing is 100% your responsibility.
- Attitude is a choice: What you feed your attention is what grows.
- Master your own agenda: Your time is your most valuable resource. Owning your agenda creates freedom, control and productivity and prevents decision fatigue.
LET FOOD BE THY MEDICINE
LET FOOD BE THY MEDICINE
LET FOOD BE THY MEDICINE
- Let Food be thy Medicine: Nourishment is sacred. What you consume becomes your fuel, your foundation, your frequency.
- Integrated nourishment: What we feed our bodies goes beyond food and nutrition.
- Physical nourishment: Includes food, water, air, your environment & people nourish our bodies physically and emotionally.
- Non-Physical nourishment: The information you consume via MSM and Social Media impacts wellbeing. Consume wisely.
SLEEP IS MAJESTY
LET FOOD BE THY MEDICINE
STRESS MANAGEMENT
- Sleep is not a lulxury: It is a birthright, a biological need, and an emotional and spiritual reset.
- Sleep Quality: The quality of your sleep is directly connected to every pillar of health in your self-care mastery journey. The habits we create, whether good or bad, will impact your sleep and your body's ability to rejuvenate and heal.
- Mindful Sleep: Create a consistent bedtime routine that signals to your body it’s time to unwind. You can do this with your kids, too! Keep your bedroom cool, dark, and free of distractions. Limit screen time 2 hours before bed and embrace calming activities like family circle time, listening to music, restorative yoga, journaling or mindful meditations.
STRESS MANAGEMENT
HEALTHY RELATIONSHIPS & ENVIRONMENTS
STRESS MANAGEMENT
- Listen to your body: Self-awareness is a skill. Learn to respond with grace and kindness.
- Set Boundaries: Protect your peace by learning to say no to what doesn’t serve you or preserve you.
- Self-Care Rituals: Build in moments for relaxation, whether through hobbies, nature walks, or simply savoring a cup of tea.
- Release Techniques: Use deep breathing exercises and somatic movement to calm and regulate your nervous system to regain balance.
- I don't have time. You have an app on your phone that will track the amount of time you spend on social media platforms. Do this for 1 week and you will be both shocked and enlightened at the number of hours you spend weekly scrolling your time away. Time is a valuable resource. Spend it wisely.
BODY MOVEMENT & SOMATICS
HEALTHY RELATIONSHIPS & ENVIRONMENTS
HEALTHY RELATIONSHIPS & ENVIRONMENTS
- Movement & Nourishment: Both are foundational to energy cultivation.
- Movement and Energy: Body and emotions need to move and flow for insight and clarity. Movement purges old emotional memory.
- Self-Navigation: Movement increases strength and confidence. Neglect to your temple creates stagnation in the body and in life.
- Brain Health: & Nervous System Regulation: Consistent body movement supports brain health and nervous system regulation by enhancing blood flow, reducing stress hormones, and promoting the release of feel-good neurotransmitters that improve mood, focus, and resilience
HEALTHY RELATIONSHIPS & ENVIRONMENTS
HEALTHY RELATIONSHIPS & ENVIRONMENTS
HEALTHY RELATIONSHIPS & ENVIRONMENTS
- Practice Open Communication: Build trust and understanding by expressing yourself with clarity and empathy.
- Set Healthy Boundaries: Protect your energy. Define and communicate your needs and boundaries.
- Choose Connection: Nurture relationships that uplift and inspire you. Let go of those that drain your energy.
- Your Environment: Healthy environments are essential to healthy relationships because they provide the safety, stability, and support needed for authentic connection, emotional regulation, and mutual growth.
EMOTIONAL RESILIENCE
EMOTIONAL RESILIENCE
EMOTIONAL RESILIENCE
- Acknowledge Your Emotions: Recognize that every feeling has value, offering lessons and pathways to growth.
- Practice Gratitude: Shift your focus to abundance by noting daily what you’re thankful for.
- Emotional Regulation: Emotional and nervous system regulation are the foundation of emotional resiliency, allowing you to respond to life’s challenges with clarity, balance, and strength rather than reactivity or overwhelm.
- Regulation Tools: Nervous system tools like breathwork, grounding exercises, and mindful movement help regulate emotional dysregulation by calming the body’s stress response and restoring a sense of safety and balance.
MINDFUL MINDSET
EMOTIONAL RESILIENCE
EMOTIONAL RESILIENCE
- Thoughts shape your reality: Let them serve your healing, not sabotage it.
- Your attention: Only send your attention where you want your life to grow. This will be your greatest tool and the epicenter of focus and clarity.
- Self-Direction: Where your mind goes, your energy follows.
- Your perspective: If you don't like your reality, shift your perspective. Change your story. You can't change your past but you can change the way you look at it.
- Be Present: Practice mindfulness through activities like meditation, yoga, or mindful walking.
ATTUNEMENT TO NATURE
EMOTIONAL RESILIENCE
SPIRITUALITY - MEANING & PURPOSE
- Mother Earth: The Earth teaches restoration and integration. Let her rythums regulate and renew you.
- Embrace Fresh Air: Spend time outdoors to reset your body’s natural rhythms and soak in the healing energy of nature.
- Seasonal Living: Adapt your routines to honor the cycles of nature, from seasonal foods to mindful rest during quieter months.
- Ground Yourself: Practice grounding by walking barefoot on grass or sand to connect to the Earth’s grounding energy.
SPIRITUALITY - MEANING & PURPOSE
SPIRITUALITY - MEANING & PURPOSE
SPIRITUALITY - MEANING & PURPOSE
- You are a miracle: You are not here by accident. Your life holds meaning.
- Explore Your Inner World: Reflect on what gives your life meaning, whether through meditation, prayer, or quiet introspection. What stirs you inside?
- Your pain. Is often the catalyst for your purpose.
- Live Your Values: Let your actions reflect your deepest beliefs and aspirations. Live authentically.
Who is this program for?
You're a people pleaser.
You have been exposed to narcissistic abuse.
You have experienced divorce, loss, grief, trauma.
You’re tired of holding it all together. You're exhausted.
Your health and well-being needs an integratred re-boot.
You’ve poured from an empty cup, giving your best to everyone but yourself.
You’re coming out of a hard season, or still in the thick of it.
You’re navigating midlife, loss, divorce, burnout, betrayal, abuse.
You have an aching feeling of being disconnected from your own life.
You’re ready to reclaim your voice and your agency.
You're ready to live from your center, your heart.
You're ready to heal gently, truthfully, powerfully and on your terms.
Let This is Your Invitation
You do not have to abandon yourself to survive.
You don’t have to earn your rest, your peace, or your joy.
You are allowed to change.
You are allowed to be a priority.
You are allowed to choose yourself.
You are allowed to say NO.
You are allowed to rise, slowly, tenderly, at your own pace, in your own time.
If this is you, I invite you to come on in! This is a safe space for everyone. I will hold you gently while you find your balance and take back the reigns of your own life.
“You either walk inside your story and own it, or you stand outside your story and hustle for your worthiness.”
~Brené Brown, Ph.D., LMSW~
