As we begin to navigate the New Year, we are naturally called to align with our higher being and release the challenges of the past that no longer serve. As a result, it’s the perfect time to embark on a mind, body, soul, spirit, and space reset - the Aquarian Medicine Way, with purpose and vitality. Enjoy your simple guide to revitalize your well-being and set the stage for an invigorating and empowered beginning to 2025!

Key components to an Aquarian Medicine Reset:

AM Mind Practices:

1. Aquarian Medicine BE-ing Meditation: Dedicate 10 -minutes a day to sit in silence, allowing your “thoughts” to flow past you with no engagement and no judgement. Gently focusing on your breath, with the intention of inhaling all that serves and exhaling all that does not. Giving yourself permission to just “be” helps to bring over all well-being and balance within your “every day”...

2. Digital Detox: Take a break from screens and social media to reduce mental clutter, particularly 2 hours before bedtime, to enhance sleep and mental clarity. Use this time to engage in offline activities that you bring you joy and connection with yourself and others.

3. Aquarian Medicine 2-2-2 Brain Dump: This is great opportunity to clear those thoughts out of your head and gain clarity. Dedicate a journal for your daily AM Brain Dump orsimply get a piece of paper. From a place of stillness and no judgement take:

- 2 minutes to mindlessly write all your thoughts on a piece of paper.

- 2 minutes to review your written thoughts as you cross off and intentionally release(with a flick of your pen/pencil) those thoughts that don’t serve you.

- 2 minutes to reflect on your remaining written thoughts and simply write a few words next to it to represent your new found clarity or intended action step.

AM Body Practices:

1. Food As Medicine: 90% of chronic disease begins in your gut and 70-80% of your immune system lives in your gut. Your nutrition significantly impacts your overall well-being. Prioritize foods that are anti-inflammatory, support detoxification, digestion, and energy levels.

- Eat whole foods for improved health, and well-being: Organic vegetables and low-GI fruits, whole grains, lean proteins (organic chicken/eggs, grass-fed meats, wild fish), healthy fats, nuts and seeds.

- Avoid processed foods: Avoid foods with artificial sweeteners, additives, and preservatives. Practice reading food labels and packaging.

- Avoid seed oils: Such as sunflower, canola, safflower due to their high omega-6 content, processing methods and instability can pose significant health risks.

- Hydration: Begin your day with 8-10 oz warm water with some lemon, lime or grapefruit to help flush out toxins. Stay hydrated throughout the day.

- Avoid trigger foods: Be mindful on avoiding any foods that make you feel uncomfortable (ie: heartburn, bloat, loose stools, mood change)

- Anti-inflammatory herbs and spices: Such as turmeric, ginger, garlic, cinnamon, black pepper, rosemary, basil, cardamom, fennel to decrease inflammation and aid digestion.

- Pre and Probiotics: Incorporate daily to maintain a healthy gut microbiome by providing “good” bacteria (probiotics) and the food they need to thrive (prebiotics).

2. Movement: Daily exercise is the key to longevity, enhancing energy, lifting mood, and alleviating stress. Aim for the following:

- Mindbody connection: Such as Yoga and Pilates help to build strength, flexibility, enhance your core and strengthen bones all while promoting a sense of harmony in body and mind.

- Daily walks: 30 minute per day, gradually aiming for 10,000 steps daily.

- Resistance (strength) training: To optimize muscle health and keep your bones strong. Aim to train three to four days per week.

- Endurance (cardio) training: 150 minutes/week of moderate intensity to vigorous exercise.

3. Sleep Ritual: Establish a bedtime routine to help signal to your body that it’s time to relax and prepare for sleep.

- Set a consistent bedtime: To support your natural circadian rhythm and optimize the quality of your sleep, leading to a more restful night.

- Create a comfortable environment: Keep your room cool, dark and quiet. Use blackout curtains or an eye mask to block out light.

- Avoiding eating within 3 hours of sleep. To optimize sleep and avoid digestion interruptions.

- Limit screen time: Avoid the use of smartphones, tablets, computers, and TV’s 2 hours prior to bedtime. Enable built in blue light filters on devices and invest in blue light blocking glasses to wear in the evening if you must use screens.

- Mindful relaxation: Incorporate meditation, breathwork and/or journaling to reduce stress and promote relaxation before bed.

AM Spirit Practices:

1. Spiritual Exploration: Engage in activities that resonate with your beliefs, whether its reading empowering tests or attending live or online spiritual immersions.

2. Nature Immersions: Connecting with nature is one of the most healing choices one can make. Whether it’s walking outdoors or simply sitting outdoors as you face the sun, being in nature can help you feel more grounded and connected to the world around you.

3. AM Journaling: Set aside time for self-reflection to assess your thoughts, feelings, and experiences. Reflecting on your inner journey can provide clarity and insight, helping you to identify areas in need of your attention.

AM Soul Practices:

1. Gratitude: First thing in the morning when you wake up and last thought before you go to sleep, reflect on what you are grateful for to cultivate positivity.

2. Art and Creativity: Take the time to express yourself through painting, music or writing to connect with your inner self.

3. Mindful Moments: Take the time to appreciate the “small stuff” and the beautiful opportunities that life has to offer if we just stop and listen…

AM Space Practices:

1. Create a Sacred Space: Where you can disconnect from daily distractions. This might mean designating a specific area for your meditation, breathwork and inner reflection.

2. Let It Go: Declutter to create a more organized and peaceful space.

- Mtasks can motivate you to tackle larger areas.

- Use the Four Box Method: Label four boxes or bags as Keep, Donate/Sell, Trash, Undecided.

- Evaluate each item. Ask yourself if it is useful, meaningful, or brings you joy. If it doesn’t, let it go…

3. Add Plants: Introduce indoor plants to enhance air quality and foster a serene environment such as, Spider plant (Chlorophytum comosum), Boston Fern (Nephrolepsis exaltata) and Snake Plant (Sansevieria trifasciata).

The New Year symbolizes a period for transformation and renewal. By incorporating these Aquarian Medicine Lifestyle practices into your routine, you’ll set the intention for a healthier, balanced, and vibrant new you! Cheers to an amazing 2025!

Your Roadmap to Embrace 2025 the Aquarian Medicine Way