I’m here to share my sleep routine and the things I do to ensure I get amazing sleep and have an amazing day while being in my third trimester with my third baby drawing from my expertise as an Ayurveda coach, Life coach, and NLP coach.

Why do you need a routine?

Well, establishing a solid sleep routine helps align your body with its natural sleep-wake cycle, creating a sense of predictability—a cycle it can rely on to optimize its state.

As humans we are meant to live in alignment with the natural cycles of the earth and hence our sleep/wake cycle needs to be aligned with the cycle of the  sun to achieve optimal health and live in harmony with nature. Living in harmony with this natural cycle allows us to operate from a space of optimal energy levels thus balancing the Doshas.

In addition, deep restful sleep is extremely important for healing our body, because it is when we are in that state of sleep that our body processes all the toxins and works on regeneration of cells and organs.

Routine

1. Blue Light Blockers

   Our body’s natural inclination is to produce melatonin as the sun goes down and it begins to get dark, however in this day and age we are staying awake later than sunset and using LED lights in our house and that confuses our body and inhibits the production of melatonin.

   Using Blue light blockers (specifically with the amber film as they filter 99% of blue light) helps induce your melatonin production as it filters out the blue light. They also help to reduce dryness and redness of eyes.

   Wear them after sunset and it will help prepare your body to sleep and move to a restful mode easily. Trust me, it works wonders because it’s tried and tested. We are a family that wears these glasses and have seen a massive  change not only in our sleep patterns but also our kids.

2. Skin Care routine

   Just like the rest of our body, our skin also undergoes healing processes at night. So when the pores are clogged with dirt, makeup etc, its inhibits the natural healing and recovery processes making your body work harder under the unfavorable circumstances.

   Cleansing and nourishing your skin before bedtime not only allows time for your skin to heal in its best condition but adding on some lymphatic massage while at it also helps move your nervous system into rest and digest mode setting you up for a good night sleep.

3. Hair Care

   Braiding your hair is a subtle yet effective act of self-care. In Ayurveda, hair is connected to your nervous system and prana (life energy). Plaiting it not only prevents breakage but symbolizes grounding energy, creating a peaceful environment for rest. If you can’t plait it daily, wear a protective wrap like a bonnet. This reduces hair static and avoids your hair coming onto your face and disturbing your sleep.

4. Foot Massage

   Your feet have nerve endings to all parts of your body. A foot massage, or “Padabhyanga,” is a cherished Ayurvedic practice for calming Vata. By stimulating key marma points, you release stored stress and activate your body’s relaxation response. It’s a simple yet powerful way to connect with yourself, reduce tension, and prepare your body for the night.

5. Eye Lubrication

   Eye lubrication, especially with natural oils or hydrating drops helps to counter the dryness that has occurred after a long day of exposure to too much light from screens. Hydrating your eyes help soothe the eyes and calm down in readiness for bed.

6. Eye Mask

   An eye mask helps block out all light, signalling to your pineal gland that it’s time to release melatonin. From an NLP perspective, this sensory shift allows your brain to disconnect from external stimuli, shifting from a heightened state to one of relaxation.

7. Hand Hydration

   Hydrating your hands before bed not only nurtures your skin but also provides a moment of mindfulness. It emphasizes touch as a grounding force, and by nourishing your hands, you reinforce a sense of stability and comfort as you drift off. Hands also have a lot of nerve endings which help the nervous system set into the rest and digest state.

8. Calming Breath work

   Calming breath work, particularly the alternate nostril breathing technique, balances and regulates the nervous system. This practice helps clear the mind, slow your heart rate, and prepare your body for a peaceful, restorative sleep.

9. No Phone

   By setting boundaries with your phone and limiting its use before bed, you’re allowing your nervous system to disengage from external distractions. Not having your phone also reduces exposure to blue light. This also makes the brain to stop chasing the dopamine hits reinforcing calm and stillness, promoting mental clarity and emotional balance that is needed.

10. Dim Lights

    Dim lights replicate the natural decline of the sun, helping to sync your body’s circadian rhythms. Using red lights if possible would be ideal.

11. Comfy Clothes

    Changing into comfortable clothing physically and mentally signifies the end of the day’s activities. It’s a simple anchor that reinforces relaxation and comfort, preparing your body and mind for sleep.Wearing breathable clothing at night helps your skin regulate the body temperatures better while it is going through this healing processes.

12. Chamomile Tea

    Chamomile is an excellent herb known for its calming properties that gently nourishes your nervous system and is a great way to switch off the brain to prep for good sleep. In Ayurveda, it’s known to pacify both Vata and Pitta doshas, helping you relax and enter a state of calm before bed.

13. Magnesium

    Magnesium supports muscle relaxation, reduces tension, and aids in the body’s detoxification processes. It’s particularly effective for those whose nervous systems are on high alert, helping to ground the body and promote more restful sleep. It also helps with muscle cramps in pregnancy. It can be taken orally as well as can be sprayed on to the feet and calves for the best results.Make sure you know which type of magnesium can be taken orally for muscle relaxation, recovery and good sleep.

    A bath with epsom salt once or twice a week will also set you up very well for a good night sleep.

14. Gratitude Practice

    Ending your day with gratitude is the best way to go to bed feeling fulfilled and content as there is always something good to look at in your day and  be thankful for. This creates a mindset of abundance and raises your vibrational frequencies and supports your emotional health.

15. Reading

    Reading can act as a gentle way to calm the mind, moving attention away from the daily worries. Light reading is an effective tool to shift your mental state from active to passive, allowing your subconscious mind to relax.

16. Crossword/Word sort game

    If reading is not your thing then engaging in a crossword or word game can help shift your mind from overactivity to focused relaxation. This type of gentle mental exercise channels any lingering mental energy into a calm, enjoyable activity, helping to ease the transition to sleep.

17. Journalling

    Journaling is one of the most effective ways to process the day and clear your mind for rest. This is a way to brain dump and clear out your mind so that it can prepare you to sleep well. You can write about everything that happened in your day and everything you can’t stop thinking about that is required to be done the next day.Writing about your day and setting intentions for tomorrow not only declutters your mind but allows your subconscious to process thoughts, leading to deeper sleep and a clearer morning.

    Need more help with journaling and prompts? Here are 2 blogs to help: All you need to know to start journalling and 75 Journalling prompts to cultivate your daily writing habit

Conclusion

As a mom, this has been one of the crucial things I have integrated in my life cause if you are a mom you know how much a bad night of sleep can affect your mood, patience and tolerance levels with kids the next day.

Bringing these simple habits into your evening routine creates a natural flow that helps both your body and mind unwind. By taking the time to care for yourself before bed, you’re not just setting up for better sleep—you’re building a sense of calm and balance that will carry you into the next day feeling refreshed and grounded.

Alright, that’s it for now. Hope you can start integrating at least one thing into your routine

If you have any questions feel free to shoot them in the comments

Until next time

xoxo

Zeeya J

• A Handful of cabbage, grated.
• 1 carrot, grated.
• 1/4 Capsicum, finely chopped.
• 1 tsp schezwan sauce (readily available)
• Salt, to taste.
• 1 tbsp all-purpose flour, to bind.

Method:

• Mix all your ingredients together.
• Roll to desired sizes.
• Grill/bake/fry them as per your preference.
• Serve with bullet chutney.

Bullet Chutney:

Ingredients:

• 10-12 bullet chillies.
• 1/4 capsicum red.
• 1/4 capsicum green.
• 2 hallo garlic and herb stock cubes.
• 1 tsp oil.
• 1 cup water

Method:

• Grind chilies, red and green capsicum.
• Heat oil in a pan and slightly fry the grinder mix.
• Add stock cube and water and let it cook until it thickens and serve with the kebabs.

Let me know when you try it!

 The Balancing Act

Balancing multiple roles isn’t about dividing your time equally; it’s about being fully present in each role and allowing yourself the grace to switch between them. This requires a mindset shift—from viewing your roles as competing demands to seeing them as complementary facets of a rich, full life.

1. Embrace Your Identity as an Individual

Remember the woman you were before motherhood—the one with hobbies, interests, and goals. She’s still there, and she deserves attention. Carve out time, even if it’s just a few minutes a day, to engage in activities that rejuvenate you. Whether it’s reading a book, painting, or simply taking a walk, nurturing your individuality is crucial for your overall well-being.

2. Foster Your Partnership

Being a partner often takes a backseat in the whirlwind of parenting. Yet, nurturing this relationship can provide a strong foundation for your family. Schedule regular date nights, engage in meaningful conversations, and support each other’s growth. A healthy partnership not only enriches your life but also sets a positive example for your children.

3. Professional Growth and Ambitions

Your career or personal projects are significant parts of your identity. Pursuing professional growth isn’t just about financial stability; it’s about fulfilling your potential and setting a powerful example for your children. If you’re passionate about your work, find ways to integrate it into your life without guilt. It’s okay to be ambitious and to strive for excellence in areas beyond motherhood.

Strategies for Integrating Different Aspects of Identity

Finding harmony in your roles involves practical strategies and a compassionate mindset. Here are some tips to help you integrate the different aspects of your identity:

1. Set Realistic Goals and Boundaries

Define what balance looks like for you and set achievable goals. Establish boundaries to protect your time and energy. Communicate your needs clearly to your family and colleagues.

2. Practice Self-Compassion

Be kind to yourself. Balancing multiple roles is challenging, and it’s normal to feel overwhelmed. Recognize your efforts and celebrate small victories. Self-compassion will help you stay resilient and motivated.

3. Build a Support System

Surround yourself with people who support and uplift you. This includes your partner, family, friends, and professional network. Don’t hesitate to ask for help when needed—whether it’s for childcare, household chores, or professional advice.

4. Prioritize Self-Care

Self-care isn’t selfish; it’s essential. Regularly engage in activities that recharge your spirit. This might be exercise, meditation, pursuing a hobby, or simply taking a moment to breathe.

5. Reflect and Adjust

Regularly assess your balance and make adjustments as needed. Life is dynamic, and your needs and priorities will change. Stay flexible and open to reevaluating your strategies.

Conclusion

Living a life beyond motherhood doesn’t mean you are neglecting your children; it means you are enriching your life and, by extension, theirs. By embracing your multi-faceted identity, you’re teaching your children the importance of self-worth, ambition, and resilience. Remember, you are not just a mother—you are a vibrant, capable woman with dreams and talents that deserve to be honoured and celebrated.

Let’s embark on this journey together, embracing the beautiful complexity of our identities and living a life that is not only fulfilling but also inspiring for the next generation.

xoxo

Zeeya J

Well, that’s why I am here today—to give you my tried and tested travel tips that ensure you have an adventure with your kids, bond, and enjoy yourself, not just focus on taking care of everyone. Ready? Let’s get into it! Here’s a comprehensive guide to help you navigate every aspect of traveling with kids.

1. Pre-Trip Planning

Before you set off on your journey, thorough preparation is essential to ensure a smooth and enjoyable experience for everyone.

Creating an Effective Packing List

As a mother, I’ve learned through trial and error that a well-organized packing list is a true lifesaver. It’s like a secret weapon against chaos! Remember to pack essentials like favorite stuffed animals, spare clothes (always pack more than you think you’ll need—because spills and surprises happen!), and any medications. 

And of course, don’t forget those beloved comfort items like blankets or pacifiers that magically soothe your little ones (because forgetting blankies? Well, let’s just say that’s a mistake you only make once!).

Make a comprehensive list well in advance of your travel date, while you have the luxury of time. This way, you can avoid the last-minute rush and even reuse the list for future trips. Trust me, it’s a game-changer. If you’re looking for a handy tool to make packing easier, check out my Travel Toolkit here

Choosing Child-Friendly Destinations

When selecting a destination, think about what will truly captivate your children’s imaginations (and maybe even your inner child’s too!). Look for places with hands-on museums that turn learning into an adventure, outdoor parks where they can run wild like little explorers, or beaches with gentle waves perfect for building sandcastles. 

Researching and Booking Accommodations

Finding the right place to stay can truly make or break a family trip (because let’s face it, happy kids = happy mom!). Look for hotels or rental homes with kitchens where you can whip up those familiar meals that everyone loves. Having a kitchen can also save the day when you’re dealing with picky eaters or trying to stick to a budget. Bonus points if the place has kids’ clubs and activities to keep your little ones entertained.

It’s also crucial to research family-friendly accommodations that offer amenities like cribs (because we all know how precious nap time is!) or adjoining rooms for that extra space you’ll inevitably need once everyone’s had their fill of fun.

Proximity to local attractions is another big factor to consider. The last thing you want is to hear “Are we there yet?” before you even leave the lobby! And don’t forget about transportation—make sure it’s easy to get around, whether you’re strolling to the beach or commuting to a museum.

2. Travel Logistics

Navigating the logistics of travel can be challenging, but with a bit of planning, it can become part of the adventure.

Navigating Airports and Flights with Kids

Airports can be overwhelming, especially with little ones in tow. Arrive early to give yourself plenty of time to go through the whole check-in process without rushing, and use family security lanes when available—they’re a real lifesaver! Pack snacks and small surprises in your carry-on to keep children entertained during the flight.  I often bring along their favorite books, their activity kits or a tablet loaded with interactive games.

Road Trip Essentials: Keeping Kids Entertained on the Go

For road trips, packing a variety of fun activities is key. We play classic car games like “I Spy” or listen to audiobooks or music that capture everyone’s interest. Plan regular pit stops for bathroom breaks and to stretch little legs—these breaks are not just for physical relief but also great for exploring unexpected roadside attractions.

Handling Unexpected Delays and Cancellations

Flexibility is crucial when traveling with kids. Embrace delays as an opportunity for impromptu adventures. Keep snacks handy and use this time to engage your children with storytelling or simple games. Maintaining a positive attitude can turn a stressful situation into a memorable family bonding experience.

3. Health and Safety Tips

Ensuring your children’s well-being is paramount, especially in unfamiliar surroundings.

Preparing a Travel First Aid Kit

A compact first aid kit is a must. Include basics like band-aids, antiseptic wipes, and any medications your children might need. Research local healthcare options ahead of time so you know where to turn in case of emergencies.

Managing Travel Sickness

Motion sickness can affect even the most seasoned travelers. Pack ginger candies or motion sickness bands and encourage your kids to look out the window if they start feeling queasy. Adjusting travel schedules to include breaks can also help reduce the discomfort.

Safety Protocols for Different Destinations

Every destination comes with its own set of safety considerations. As a mother, I prioritize researching local safety guidelines and teaching my children basic safety rules, such as staying close in crowded places and recognizing trustworthy adults. I also teach them important details like the name of our hotel and our phone numbers. Giving them a hotel card to carry can be a lifesaver if things don’t go to plan or if we get unexpectedly separated. These steps ensure that if the unexpected happens, they aren’t stranded and know exactly what to do.

4. Travel Gear

Investing in the right gear can make traveling with kids significantly easier and more enjoyable.

Must-Have Travel Accessories for Families

Consider practical items like lightweight strollers, comfortable baby carriers, and portable high chairs that fold easily for travel. Packing organizers and waterproof bags help keep belongings organized and dry, no matter the weather.

Reviews of Kid-Friendly Luggage and Carriers

When it comes to luggage, durability and ease of use are essential. Look for suitcases with fun designs that your children will love to pull along. Backpack-style carriers are great for hiking adventures, providing comfort for both you and your child.

Tech Gadgets that Make Travel Easier

Technology can be a parent’s best friend during travel. GPS trackers provide peace of mind in busy airports or crowded theme parks. Portable chargers ensure devices are always powered up for entertainment or capturing those spontaneous family moments with your smartphone.

Conclusion

By following these strategies and tips, you’re ready to rock those outdoor adventures with your little explorers! Get ready to create memories that will have your family reminiscing with laughter for years to come. So pack those bags (don’t forget comfort blankies and the emergency snacks), buckle up, and get ready for a journey filled with giggles, discoveries, and plenty of “remember when” moments. 

Happy travels!

Until Next Time

Zeeya J

Our circadian rhythm is essentially our body’s natural sleep-wake cycle, closely tied to the Earth’s day and night cycle. This internal clock regulates not just our sleep patterns but also our feeding behavior, hormone release, and other vital bodily functions. The rhythm is largely influenced by the rising and setting of the sun.

How Does It Work?

In the morning, exposure to sunlight triggers our pituitary gland to produce cortisol, the hormone that wakes us up and provides energy. As the day progresses and the sun sets, the decreasing light signals our body to start producing melatonin, the hormone that helps us relax and prepare for sleep. Darkness naturally cues our brain to increase melatonin production, making us feel sleepy. This happens every day. However, our modern lifestyle often disrupts this natural process.

Consequences of Circadian Rhythm misalignment?

When our circadian rhythm falls out of sync, it can lead to various problems within our bodies, such as:

• Sleep disturbances: Restless nights and daytime tiredness.
• Cognitive issues: Foggy mind, difficulty concentrating, and memory problems.
• Mood swings: Increased anxiety, irritability, and feelings of depression.
• Metabolic problems: Weight gain and digestive issues.
• Weakened immune system: More frequent infections and slower recovery from illnesses.
• Hormonal imbalances: Chronic stress and fatigue due to abnormal cortisol levels.
• Performance issues: Reduced productivity and higher risk of accidents.
• Inability to feel fresh and rested in the morning or feeling of grogginess even after a full night of sleep.

Strategies to Maintain Alignment

If you relate to some or most of these issues, don’t worry. Here are some tips to help keep your circadian rhythm aligned:

a.) Night Routine

Your bedtime routine and what you do before sleep can greatly impact how well you rest and how refreshed you feel in the morning. Here’s a breakdown of key factors:

1. Consistent Bedtime: Going to bed at the same time each night helps your body’s internal clock stay on track. Aim to go to bed around the same time every night, even on weekends. This consistency signals to your body when to start winding down and preparing for sleep, making it easier to fall asleep and wake up refreshed.
2. Pre-Bedtime Eating Habits: Avoid heavy meals before bed, as they can interfere with your ability to fall asleep. Have your last meal at least three hours before bedtime to give your body enough time to digest.
3. Managing Light Exposure: Reduce exposure to blue light from screens in the evening and create a relaxing environment by dimming lights. Consider using red light therapy to boost melatonin production.
4. Calming Pre-Sleep Rituals: Engage in relaxing activities, clear your mind, and practice grounding techniques to help your body relax and prepare for sleep.
5. Magnesium for Relaxation: Consider taking a magnesium supplement or using a magnesium spray on your feet before bed to promote relaxation and prepare your body for restorative sleep.

b. ) Morning Routine to Align with Natural Light and Retain Warmth

Crafting a morning routine that syncs with natural light cycles and preserves warmth is key for starting your day on a positive note. Here’s how to optimize your first hour after waking up:

1. Rise Just Before Sunrise: Aim to wake up just before sunrise to boost wakefulness and align your body with the light-dark cycle. Spend a few minutes outdoors or by a window to soak in natural light, even on cloudy days.
2. Movement to Shake Off Stiffness: Engage in gentle exercise to awaken your muscles and increase blood flow, boosting energy levels and alertness.
3. Grounding Ritual for Positivity: Dedicate time to deep breathing or meditation to foster a positive mindset. Enjoy a cup of warm water to invigorate your senses and retain warmth.
4. Sunlight for Vitamin D Synthesis: Spend time outdoors to facilitate vitamin D synthesis, supporting overall health and mood regulation.
5. Licorice Tea for Cortisol Boost: Combat morning grogginess by sipping licorice tea in moderation to naturally elevate cortisol levels and enhance alertness. Be mindful of consumption levels to avoid potential health risks.

Seasonal Depression and Self-Care

During darker months or periods with reduced sunlight, individuals may experience Seasonal Depression, also known as Seasonal Affective Disorder (SAD), characterized by symptoms like low energy and feelings of sadness. Managing this condition involves prioritizing exposure to natural light by spending time outdoors during daylight hours and positioning oneself near windows indoors. Light therapy, which mimics natural sunlight, can also be beneficial, and seeking professional help for therapy or medication is encouraged if symptoms significantly impact daily life.

Conclusion

As we wrap up, understanding and maintaining a healthy circadian rhythm is crucial for overall well-being. By embracing the tips shared here, you’re not just fostering better sleep, but also nurturing your overall health and vitality. Should you have any questions or need a bit more guidance, don’t hesitate to reach out. Until next time, keep prioritizing your well-being!

Ingredients

For the salad

• 1 large baby gem / sweet gem lettuce, leaves left whole
• 4 baby / 2 Middle Eastern cucumbers, thinly sliced
• 8 radishes, thinly sliced
• 1 large spring / continental salad onion (scallion), thinly sliced
• 1 large, ripe avocado, halved and thinly sliced
• 50g walnuts, roughly chopped
• 1 tsp toasted sesame seeds
• 1 tsp nigella seeds

For the dressing

(makes a nice BIG BATCH (for 1-2 salads or 6-8 people)

• 90ml (6tbsp) extra virgin olive oil
• 45ml (3 tbsp) tahini
• 45ml (3tbsp) fresh lemon juice
• 1 tsp white wine vinegar
• 2 tsp Dijon mustard
• 1 tbsp runny honey (or agave syrup)
• 1 tsp freshly grated garlic
• 1 tsp sea salt flakes
• 1 tsp dried mint

Method

1. Add all of the salad ingredients to a large platter.

2. Shove all the dressing ingredients into a jam jar, pop the lid on, shake away vigorously until thick, creamy and emulsified, and it’s done! Pour over as much of the dressing over the salad as you like.

3. The dressing stores well in the fridge for a week. Give it a shake before serving. If you’d like it a little less thick, add a tsp or two of ice cold water to the jar once you’ve had a shake and seen the consistency.

Ingredients:

• 1/2 cup milk
• 1/2 cup (1 stick) butter, melted
• 1 cup granulated sugar
• 2 cups all-purpose flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 cups fresh or frozen blueberries
• 1 teaspoon vanilla extract

Instructions:

1. Preparation:
   • Preheat your oven to 350°F (180°C).
   • Line a muffin tin with paper liners or grease with butter or cooking spray.
2. Mixing the Wet Ingredients:
   • In a large mixing bowl, combine melted butter and granulated sugar. Stir until well combined.
   • Add vanilla extract to the butter-sugar mixture. Mix thoroughly.
3. Preparing the Dry Ingredients:
   • In a separate bowl, sift together the all-purpose flour, baking powder, and salt. Mix well to ensure even distribution of ingredients.
4. Combining Wet and Dry Ingredients:
   • Gradually add the flour mixture to the butter-sugar mixture, stirring gently after each addition.
   • Alternate with adding the milk, continuing to mix until all ingredients are just combined. Do not overmix; a few lumps in the batter are okay.
5. Adding Blueberries:
   • Gently fold the blueberries into the batter using a spatula. Be careful not to crush the blueberries.
6. Filling the Muffin Tin:
   • Spoon the batter into the prepared muffin tin, filling each cup about two-thirds full.
7. Baking:
   • Place the muffin tin in the preheated oven and bake for 20-25 minutes, or until the muffins are golden brown and a toothpick inserted into the center comes out clean.
8. Cooling and Serving:
   • Allow the muffins to cool in the tin for 5 minutes before transferring them to a wire rack to cool completely.
9. Enjoy:
   • Serve the blueberry muffins warm or at room temperature. They can be stored in an airtight container at room temperature for up to 3 days, or frozen for longer storage.

Notes:

• If using frozen blueberries, do not thaw them before folding into the batter to prevent excessive bleeding.
• You can sprinkle a little granulated sugar on top of each muffin before baking for a crunchy top.

I understood that the struggle often stemmed from not knowing where to begin. So, I decided to create this blog just for you. Here, I’ve gathered some prompts with care to gently guide you along your journey toward making journaling a beloved habit.

I have organized them into different categories, making it easier for you to choose what resonates with you each day.

15 Personal development Journaling prompt

1. What are my short-term and long-term goals? What can I do today to get closer to achieving them?
2. Think about a recent obstacle. What have I learned, and how can I use this to grow?
3. What skill or knowledge area do I want to improve? What steps can I take to get better?
4. Is there a habit I want to develop or break? How can I make progress on this?
5. Are there beliefs I need to change? How can I adjust them to match my values?
6. What daily practices help me manage stress and build resilience?
7. How can I manage my time better and prioritize tasks effectively?
8. How can I improve my listening and communication skills in my relationships?
9. What affirmations or actions can boost my self-worth?
10. How can I view failures as opportunities for growth and celebrate my successes?
11. What activities fuel my creativity and encourage innovative thinking?
12. What habits support a healthy lifestyle and well-being?
13. How can I handle my finances better and work towards financial freedom?
14. What leadership qualities do I admire, and how can I develop them in myself?
15. How can I set boundaries and prioritize self-care to maintain balance in my life?

15 Self discovery & Reflection journalling prompts

1. What is going on in your life right now?
2. Think about the last time you had a really great day. What was the bets part of it
3. List as many things as you can that make you happy
4. How you take a break today?
5. when is the last time you lost track of time? What were you doing?
6. When is the last time you created something you were proud of?
7. When do you create the best results or make the best decisions in your life
8. What are your greatest strengths
9. What values are important to you? Are you living true to these values?Why or Why not?
10. What is the biggest barrier between you and your full honest in journalling?
11. Write a letter to your teenage self
12. What would you do if you have no fears
13. Do you won things, or do things own you?
14. How do you enjoy spending your free time most?
15. Write about a time you felt brave

15 spiritual journalling prompts

1. When did you last feel deeply connected or inspired? What sparked this feeling, and how did it affect you?
2. What values and principles guide your beliefs? How do these beliefs impact your daily choices?
3. What practice or ritual brings you comfort? Why does it resonate with you?
4. How do you connect to your roots, your belonging on this Earth (not limited to ancestral roots)? Do you feel you belong? How could you increase your sense of belonging in your body?
5. How has your faith or spirituality supported you through recent challenges?
6. Is there someone you need to forgive, including yourself? How can you foster forgiveness?
7. How does recognizing the interconnectedness of life influence your compassion towards others?
8. What does surrender mean to you? How can you let go of control?
9. How does nature inspire you and connect you to something greater?
10. How do you practice mindfulness, and how does it enhance your spiritual awareness?
11. How do you find support in your spiritual community? How do you support others?
12. Imagine today you are reborn: what is your vibration, what do you take with you ? what do you leave behind? How does it feel to you? Who Are You?
13. What do you believe is your purpose in life, and how does it shape your actions?
14. How do silence and stillness play a role in your spiritual practice?
15. How have you experienced grace, and how does it evoke gratitude and humility?

15 gratitude journalling prompts

1. What are three things that brought me joy today, and why am I grateful for them?
2. Who in my life has positively influenced me? What specific traits or actions do I appreciate about them?
3. What modern conveniences am I thankful for in my daily life?
4. Think about a tough situation I’ve overcome. What did I learn, and what do I appreciate now because of it?
5. What parts of nature make me happy and thankful?
6. How do I appreciate my physical health? What abilities or strengths do I value?
7. What achievements or experiences have I had that I’m grateful for?
8. Can I recall a time when a stranger’s kindness impacted me? Why am I thankful for it?
9. When I think about the people I love, what qualities or gestures make me grateful for them?
10. What freedoms or privileges do I enjoy? What would I miss if they were gone?
11. What little moments of happiness have I recently experienced that I’m thankful for?
12. What challenges have I conquered, and what strengths have I gained?
13. What support systems do I have that I appreciate?
14. What sights, sounds, or experiences in my surroundings bring me gratitude?
15. Which memories or moments make me smile when I remember them?

15 self love journalling prompts

1. What do I love about myself?
2. Where do I feel most at home?
3. What excited me right now?
4. What’s my favourite part of my body? Why
5. What do I think is stopping me from getting what I want in life?
6. What do I need more of in my life right now? More love, Connection, creativity or something else?
7. Who are some people that inspire me and why do they inspire me?
8. What is one thing that happened recently that has changed the way I see myself or others? Why did it affect me so much?
9. How often do I allow myself time for relaxation?
10. How have I grown from past relationships
11. Why am I a great Friend?
12. What do I need to let go of to move forward?
13. How can I make myself a priority today?
14. What is one belief that may be holding me back in life and how can I challenge it?
15. Whom can I be vulnerable with, and why do they help me feel safe enough to open up to them?

Conclusion

As I wrap this up, I hope it’s been helpful for you in some way. Remember, there’s no right or wrong way to journal – just let your thoughts flow and allow your pen to guide you. If you have any questions or topics you’d like me to cover in the future, feel free to leave them in the comments.

Happy journaling!

xoxo

• 1 medium sweet potato
•  1 large beetroot (or 2 small beetroots)
• 1/2 cup quinoa
• 1 cup water (for quinoa)
• 2 green chillies, finely chopped
• 2 tbsp dry mixed herbs
• Himalayan pink salt to taste
• Juice of one lemon (or more to taste)
• 12-15 mini burger buns
• 1 tablespoon avocado oil
• 2 tablespoons mayo (vegan or regular)
• 2 tablespoons ketchup
• 2 tablespoons peri-peri sauce
•  2 tomatoes, sliced
• 2 onions, sliced
• 1 medium-sized lettuce, separated into whole leaves

Method:

1. Boil the sweet potato and beetroot in a pressure cooker with enough water to cover the veggies for 5-6 whistles. Drain excess water and mash them together.
2. Boil quinoa in 1 cup of water according to the instructions on the package. Once cooked, add it to the mashed sweet potato and beetroot mixture.
3. Add salt, lemon juice, mixed herbs, and chopped chillies to the mash.
4. Shape the mixture into patties, no more than 1 inch in thickness, making them the size of the buns.
5. Optional: Roll the patties in breadcrumbs.
6. Lightly shallow fry the patties in avocado oil until golden brown.
7. For the sauce, mix mayo, ketchup, and peri-peri sauce.
8. Slice each bun in half and spread the sauce generously on the insides.
9. Layer the bottom half of the bun with a slice of tomato, the patty, a slice of onion, and a large lettuce leaf. Top with the other half of the bun.
10. Slightly press down on the burger to help it stick together and cut it into halves if desired.
11. Serve with extra sauce on the side.