Are you feeling lethargic, sluggish or having a difficult day? I feel you! Let’s stop and take a few moments to check in and sense what needs attention the most today? Is it in your physical body, perhaps your over stimulated mind, or your emotional self?
Maybe today it's really hard to show up. You feel you want to throw in the towel. You’re feeling teary, overloaded and exhausted from lack of sleep, and are just done with ‘thinking’ what’s ‘best’ to do!
Imagine for a moment a woman in her early-50s, or maybe you don’t need to imagine as this describes you. You are juggling a demanding career, family responsibilities, and personal aspirations. You wake up before dawn to prepare breakfast, walk the dog and ensure everyone in the household is set for the day. At work, you navigate back-to-back meetings, looming deadlines, and the constant pressure to perform. By the time you get home, you are met with a meal to prepare, unpaid bills, and the emotional needs of your loved ones. You yearn for a moment of peace, but even as you lie in bed, your mind races with to-do lists and worries. Despite all that you give, you feel unseen, your efforts blending into the background of daily life. The exhaustion is more than physical, it’s emotional and mental, a deep weariness that whispers, Who is taking care of me?
If you are here and reading this I am happy, because we are going to take some time to take care of you!
Grab a cuppa of your favourite tea (I’m English!) or freshly brewed coffee and let’s sit down for a chat. Give yourself permission to stop, find a spot on a comfy sofa, put your feet up, and exhale deeply, the biggest breath you’ve taken all day so far. I promise you if you accept my simple invitation to stop and put yourself first (for once) you are going to feel a WHOLE lot better!
Take a moment to feel what it is you really need today.
Is your body in need of a recharge, or perhaps it’s your mind, your emotional state, or could everything benefit from a reset?
I’m guessing it probably the later?
YOUR BODY
This is not about feeling any shame or guilt to what you may or may not be feeling / doing. It’s my way of offering a helping hand in taking care of you!
A great way to regulate your body is to hydrate and nourish your body, a drink of water or a light, healthy snack can do wonders. Fatigue is often linked to dehydration or low blood sugar. Blood sugar imbalances from processed foods or skipping meals creates energy crashes. Both a lack of movement and overexertion can affect your body. Too much sitting (due to office jobs or exhaustion) makes the body feel sluggish. Over-exercising or intense workouts without proper recovery cause burnout. Not enough gentle movement can stiffen the body and slow circulation. So to combat this, gentle yoga, stretching, or even shaking out your body can help release tension and reset your body.
YOUR MIND
Pressing pause and engaging in a restorative activity can help recharge your energy when you're feeling tired or if you are over analysing things. Taking a power nap for a short 10–20 minute nap can refresh your brain without making you groggy. Stepping outside in the fresh air for a quick walk in nature or simply feeling the sun on your skin can reset your energy levels. Disconnecting from screens and closing your eyes for a few minutes can prevent mental fatigue.
YOUR EMOTIONAL STATE
Practicing deep breathing helps to calm your nervous system and boost focus. Listening to calming or uplifting music can shift your emotional state and help you feel more refreshed. Enjoying morning sunlight to regulate your circadian rhythm. A short walk in nature or stretching, can reset your emotional state. Water is also powerful, by taking a shower or immersing yourself in water this can act as an energetic cleanse, washing away fatigue and bringing in fresh energy.
BUT, the one thing that will RESET your whole system is SLEEP, creating a Consistent Sleep Routine. Good quality sleep is the foundation for everything.
Our circadian rhythm is the body's natural internal clock that regulates the sleep-wake cycle and other physiological processes over a 24-hour period. It is influenced by external factors like light and darkness, helping to control energy levels, hormone production, digestion, and overall well-being. Maintaining a balanced circadian rhythm is essential for good sleep, mental clarity, and overall health. Improving sleep quality involves a mix of healthy habits, relaxation techniques, and lifestyle adjustments.
I have always loved sleeping, and as I age I am even more aware of just how important and vital this is for our whole system. Good sleep is a way to reset and recharge. Hot flashes, stress, and anxiety often disrupt sleep patterns, and melatonin production decreases as we age, which I know makes it harder to fall and stay asleep. But if there is one thing that I hope you take away with you from this essay is to make new habits around your sleep routine, because I promise you it is one of the best self-care practices you can practice, and I don’t think it’s talked enough about. It is possible to sleep well even when experiencing menopausal symptoms.
Here are a few tips that are helping me
1. Create a Consistent Sleep Routine
Go to bed and wake up at the same time every day, even on weekends.
Develop a calming pre-sleep ritual (reading, light stretching, meditation).
2. Optimize Your Sleep Environment
Keep your bedroom cool, dark, and quiet (use blackout curtains and white noise if needed).
Invest in a comfortable mattress and pillows that support your body.
Limit screen time at least 1 hour before bed (blue light disrupts melatonin production).
3. Manage Stress & Relax Your Mind
Try deep breathing, meditation, or yoga to calm the nervous system.
Write down worries or to-do lists in a journal before bed to help clear your mind.
Listen to relaxing sounds or guided sleep meditations.
4. Be Mindful of What You Eat & Drink
Avoid caffeine and alcohol at least 4–6 hours before bed.
Eat a light evening meal to prevent digestive discomfort.
Herbal teas like chamomile, valerian root, or lavender can promote relaxation.
5. Get Natural Light & Move Your Body
Get morning sunlight to regulate your circadian rhythm.
Exercise regularly, but avoid intense workouts close to bedtime.
6. Limit Naps & Late-Night Stimulants
Keep power naps short (20–30 minutes) and earlier in the day.
Reduce screen exposure, stimulating conversations, or work stress at night.
When you are sleeping well you will feel your WHOLE system (body-mind-emotions) are better regulated and it will make those difficult days easier to navigate through.
No matter what we all need to RESET, to restore, refresh, and start anew. It’s about pausing, recalibrating, and shifting into a state of balance, clarity, and renewed energy. Just like rebooting a computer clears glitches, a reset in life allows you to let go of what’s not serving you and realign with what truly matters.
So tell me what can you do to improve your sleep regimen?
As we move inwards today we are going to focus on an inversion posture. My reasoning behind this is that when the head is positioned over the heart it offers a wide range of physical, mental, and energetic benefits, such as;
Deep restorative inversions help to relax the nervous system and reset stress levels.
Enhances oxygen and nutrient delivery to the brain, improving focus and mental clarity.
Aids in venous return, helping blood flow back to the heart with ease.
Supports the body’s natural detox process by encouraging lymphatic circulation.
Helps flush out toxins and reduce inflammation.
Stimulates the parasympathetic nervous system, helping to lower cortisol levels.
Lengthens the spine and relieves compression, counteracting the effects of sitting for long periods.
Improves flexibility and mobility in the back and neck.
Acts as a natural energy reset, increasing vitality and reducing fatigue.
Releases endorphins and serotonin, improving mood and reducing symptoms of depression.
Challenges fear and encourages stepping out of comfort zones.
Helps develop mental focus, patience, and perseverance.
Depending on what you are comfortable with there are three inversion postures to choose from today, so please choice what feels good for you - 1) Legs Up the Wall 2) Shoulder Stand or 3) Headstand
Beginner: Legs Up the Wall - in Sanskrit called Viparita Karani (विपरीतकरणी )
Choose a quiet spot where you can comfortably lie down with your legs resting against a wall. Sit sideways with one hip touching the wall. Then, gently swing your legs up as you lower your upper body onto the mat or floor, adjusting so your hips are as close to the wall as is comfortable. Rest your arms at your sides with palms facing up or place them on your belly to connect with your breath. If needed, place a folded blanket or bolster under your lower back or hips for extra support and a slight inversion effect. Close your eyes, take slow, deep breaths, and relax in the pose for 5-15 minutes, allowing gravity to gently reverse circulation and release tension.
To exit mindfully – Bend your knees and roll to one side, pausing in a fetal position before slowly sitting up.
Intermediate: Shoulder Stand - in Sanskrit called Sarvangasana (सर्वाङ्गासन)
Start by lying down flat on your back on your yoga mat, with your arms resting beside you, palms facing down. Engage your core by lifting both legs up toward the ceiling, keeping them straight and together. Press your hands into the mat or use them too support your lower back as you lift your hips off the ground, your fingers pointing toward your spine.
Continue lifting your legs and hips, and bring your body into a straight line from shoulders to toes. Keep your head still and chin slightly tucked and gaze softly toward your chest.
Maintain an engaged core with active legs. Press your elbows into the mat to maintain balance. Breathe deeply and hold the posture for 10 breath cycles.
To exit safely – bend you knees and gently roll down through one vertebra at a time, using you hands to support your spine with control. I recommend resting in Savasana for a few breaths.
Advanced: Headstand - in Sanskrit called Sirsasana (शीर्षासन)
You can take your yoga mat nearer to a wall if this helps you. Starting in a kneeling position on your yoga mat and bring your forearms to the ground. Interlace your fingers, keeping a small gap between your palms to cradle the back of your head. Place the crown of your head on the mat, cupped by your hands. Make sure the back of your head rests against your interlaced fingers for support. Tuck your toes under and lift your hips toward the ceiling, straightening your legs into a Dolphin-like position. Walk your feet closer to your body until your hips align over your shoulders. With control, bend one knee and bring it toward your chest, then the other, balancing in a compact tuck position. Once you feel stable, slowly straighten both legs toward the sky, keeping your body aligned in one vertical line. Engage your core and press your forearms firmly into the mat to avoid pressure on the neck.
Maintain a steady breath and hold the pose for up to 10 breath cycles depending on your strength and experience.
To exit safely – Slowly lower your legs back to the tuck position, then gently place your feet on the mat. I recommend resting in Child’s Pose (Balasana) for a few breaths to release any tension.
Perhaps take some time as you make your inversion to think about; What can I do to improve my sleep regimen?
As you breathe, take care to inhale deeply through the nose and exhale out through the mouth. Deep and steady. In time you can build this up to 20 breaths or more for your Shoulder Stand and Headstand. The ‘legs up the wall’ posture is a perfect calming pre-sleep ritual before bed.
A good sleep regimen is essential for overall well-being, as it supports physical health, mental clarity, and emotional balance. Quality sleep helps regulate hormones, strengthens the immune system, improves focus, and enhances mood. Consistent rest also aids in stress reduction, muscle recovery, and maintaining a healthy balanced metabolism. By creating a calming bedtime routine and prioritizing relaxation, we can improve sleep quality and wake up feeling refreshed, energized, and ready to take on the day.
The hardest part is getting to your mat, continuing to show up for yourself with all the ‘things’ you have to do and accomplish today.
Remember You Are Not Alone. Taking care of yourself is self regulation. Together we are making self-care cool!
It’s an honour to share this time with you. Thank you.
❤️ Namaste Tracey Xx
Please feel free to share You Are Not Alone with loved ones and friends. I trust whoever needs to read my musings will find them as a source of inspiration and hope. They are all written from my heart and offer the opportunity to dive deeper into truth, authenticity and trust.
Moving Inward - Exercises designed to take with you onto your yoga mat or alternatively next time you go for a walk alone in nature. I hope the audio version helps with this ❤️ how we move matters - where attention goes energy flows.
My Moving Inward invitation is a sweet, sweet friendly reminder to spend some precious ‘me time’ as often as possible. To take inspiration from my essays when you’re next on your mat and devote time to turning your gaze inwards, in order to cultivate a beautiful conscious conversation with your body, mind & emotions. Through this process we get to practise listening, to be who we are, and creatively explore who we want to be.
Thank you Tracey. As part of my evening ritual I love to do Breath work meditations. I do simple ten minute ones before bed or when feeling anxious. They are guided by a lady called Rebecca Dennis. As well as a yoga nidra mediation and gentle simple yoga stretches. A bath in magnesium also helps relax me. I do like to add a few alternatives into my ritual as I find I can get easily bored. Therefore, I shall try the simple version of the yoga stretch you recommended as the benefits sounds amazing for the parasympathetic system.
Love all of this, thank you 🙏