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Bufo visions 🐸 I've always had a deep understanding of the human body, honing my skills to release tension and soothe aches. My clients often call my touch magic, but it's really the result of years of practice and anatomical knowledge. Despite my success, I felt something was missing and explored various spiritual practices, yet none provided the profound connection I sought—until I discovered Bufo. This psychedelic substance from toad venom led me to a retreat in Peru. Guided by a shaman, I inhaled the smoke and felt my body dissolve, becoming pure consciousness in a sea of love and light. I saw my life and understood that the pain I helped others release was also part of my own healing journey. This experience gave me a new purpose: to help people connect with their deeper selves. My clients noticed an immediate difference, feeling relaxed and uplifted as they connected with a forgotten part of themselves. This marked the start of a deeper, more meaningful journey in my practice.

Freedom forever 🇺🇸

♡ ˚｡⋆୨ 🦢 ୧˚₊˚⊹‧₊˚✧ my morning routine ♡ ˚｡⋆୨ 🦢 ୧˚₊˚⊹‧₊˚✧

hello little feathers! I wanted to make a little morning routine blog post that details what my current routine is and the changes I want to implement by the end of february (and remain consistent with throughout 2024 and beyond). 

current routine: 

𓆩♡𓆪 7:30am - wake up + freshen up

brush teeth  shower  morning skincare routine 

𓆩♡𓆪 8:00am - get dressed (fresh clothes, pastel colours, no pajamas) 

𓆩♡𓆪 8:30am - breakfast (something different every day) + morning matcha 

𓆩♡𓆪 9:00am - work day begins

journal (quote of the day, context of quote, morning mood, word of the day, to-do list/ daily goals)  start working (morning = writing + research)

𓆩♡𓆪 12:00pm - lunch break 

eat  1hr walk 

𓆩♡𓆪 1:15pm - second half of work day begins 

—

new and revised routine: 

𓆩♡𓆪 7:00am - wake up + freshen up 

brush teeth + water floss 

𓆩♡𓆪 7:30am - morning workout 

10 minute dynamic stretch  15 minute run (i used to run 2 hours every evening but post-concussion syndrome has really kicked me in the ass, so we’re taking it slow) 15 minute pilates (weighted after getting used to unweighted) 10 minute cool down 

𓆩♡𓆪 8:30am - shower + morning skincare routine 

𓆩♡𓆪 9:00am - brekkie and morning matcha 

𓆩♡𓆪 9:30am - work day starts 

journal (gratitude, quote of the day, context of quote, morning mood, word of the day)  writing + research begins 

and so on so forth! 

i realize the 2nd routine delays my workday by 30 minutes, but i work from home and can easily make up the time in the evening, so i don’t really mind. i just like having a nice routine :) 

but those are my goals! cheers to self-improvement <3

credit

goldtippedfeathers

‎♡₊˚ 🦢・₊✧ Establishing a sleep schedule‎ ♡₊˚ 🦢・₊✧ 

hello my little feathers <3 

i thought that was a cute nickname lmao but bear with me. i’m going through a phase. regardless, someone has got to teach y’all how to sleep since we all know your sleep routine is so whack, the morning birds are your lullabies. i get it— you’re convinced your circadian rhythm is non-existent. i did too. then i visited an OT who gave me a wake up call. in reality, it is very uncommon to have a genuine disorder regarding your circadian rhythm. which means all your nocturnal habits? those are all you, bbgirl. you can choose to be embarrassed about it and accept your life as an owl, or you can finally get some beauty sleep and address those eye bags. 

here are the tips that helped me personally go from sleeping late at night/early in the morning and only getting 3 hours of sleep a night to now consistently getting 8 hours of sleep a night. 

—

𓆰𓆩♡𓆪𓆰 pick a wake up time 𓆰𓆩♡𓆪𓆰 

this is the most important part of this advice column. seriously. you could stop reading after this. 

setting a wake time doesn’t mean, “oh, ideally, i’d like to wake up at this time, but when my alarm goes off, i’ll snooze for a couple more minutes because ugh, baby steps amrite?”

no.

it means once that alarm goes off, you are UP. whether you have to drag yourself, roll yourself, or cry yourself out of bed, GET. OUT. OF. BED. 

you cannot compromise with this wake up time, even if the night before, you stayed up until 5 am. If you set your wake up time to 6 am, you better learn to function with 1 hour of sleep because these are the consequences of your actions. 

while it may seem counterintuitive to sabotage your sleep schedule by denying yourself those extra minutes or hours to catch up, sleep deprivation is the most common tactic used to reset and stabilize a person’s disorder sleeping patterns. the entire rationale behind this is to push your body to a point of desperation (lol it sounded so much less cruel when my OT said it) so it’ll want to sleep earlier. you’re trying to tire yourself out so the moment you’re allowed to sleep (we’ll get to that in a second), paired with the rest of the tips in this list, you’re knocking out immediately. 

so find a time that you ideally want to naturally wake up at. for me, it’s 7:30 am since i work a 9-5, but you could go earlier or later than this. whatever works for you. just be prepared to commit to it because you have to commit to it. 

𓆰𓆩♡𓆪𓆰 making your environment a ‘sleep-only’ zone 𓆰𓆩♡𓆪𓆰 

this is a shoutout to all the girlies who live out of their bed. stop that. 

yes, it is comfy. yes, it is nice to snuggle there and read a book, or scroll on your phone, or watch netflix, or do your homework, or whatever other jazz you’re getting up to. but there are two purposes for your bed: sleep and s3x. if you’re not doing either, you’re not allowed in there. 

i like to think of my room as different zones. my desk is my work-zone. the open space i have where my weights are is my stretching/workout zone. my closet is my dressing-zone. and i use other parts of the house as my eating-zones, my reading-zones, my hygiene-zones, etc. 

my bed is my sleeping zone. which means that place is sacred and only meant for sleeping. no outside clothes on the bed. no lounging on the bed. not even to flop down when i’m exhausted from a long day at work or workout. if i am that tired, i can stretch, or i can find a couch. or, i can undress myself from my outside clothes into my nightwear and sleep. but the bed is for sleeping. that’s it.

this tip actually helped me beyond sleep, because establishing these zones skyrocketed my productivity. it essentially helped my brain zero in on the task i intended to complete without distractions, because why else would i be at my desk if not to write or do work? my desk isn’t for eating. my bed especially isn’t. so food isn’t in my room, and therefore the only logical thing to do in that zone is what it is meant for. 

your mindset is equally as important as your environment. pairing these two together is what will help you at the end of the night, when you’re ready for bed, to hit the hay the moment your head touches that pillow. because your brain has already been preparing for sleep. it knew the moment you started getting ready for bed. 

𓆰𓆩♡𓆪𓆰 night routines 𓆰𓆩♡𓆪𓆰 

this is your time to be in your aesthetic, vanilla girl era. read a couple of pages of your book, drink an herbal (uncaffeinated) tea (except beware if you have a small bladder like me to not do this lmao), wash your face, comb your hair, get into your nighties, wrap your hair in whatever protective style you like, and then get under your covers for a night of restfulness. your routine is you time. no thoughts about tomorrow. no to-do lists. no last minute tasks. its your time to unwind. if you need a candle to do it, if washing your face isn’t enough and you need a shower— however your routine looks, cater it to whatever will help you feel relaxes and mellow by the end of it, so you are head empty by the time those covers are over your body. 

𓆰𓆩♡𓆪𓆰 helpful tools 𓆰𓆩♡𓆪𓆰 

here’s a list of things that may or may not help you with your sleeping journey!

weighted blanket: helps your nervous system enter into a state of rest (parasympathetic nervous system activation). known as pressure therapy, and typically used to help alleviate symptoms of anxiety (increased heart rate, muscle tension, racing thoughts, etc)

heated blanket: for people who get cold easily— as opposed to layering up in constrictive layers, this is a nice way to snuggle and feel warm

silk eye mask: helps block out light. similarly, you can also get a complete black-out eye mask

silk bonnet: especially for the curly hair girlies out there— you guys already know. its such a protective way to keep your hair out of your face at night and nourish it while you rest. 10/10 recommend 

blackout curtains: helps block out outdoor light 

sunrise lamp: for gloomy days, in order to support a healthy circadian rhythm, exposure to sunlight helps regulate the body’s fluctuation of melatonin, making it easier to wake up. essentially, dark = more melatonin (which is why winters feel sleepier because of the shorter days), and light = less melatonin production 

—

okay, that’s it! sleep well, little feathers <3 

Harmonizing Wellness: Exploring Sound Healing with Bells and Chimes Shaina Tranquilino April 11, 2024

In the realm of holistic wellness, the power of sound has been revered for centuries. From ancient chants to modern-day therapies, sound has been used to promote relaxation, meditation, and healing. Among the myriad of instruments employed for sound healing, bells and chimes stand out for their ethereal tones and profound effects on the mind and body. In this exploration, we delve into the rich tradition and therapeutic benefits of sound healing with bells and chimes.

The Ancient Tradition: The use of bells and chimes for healing traces back to ancient civilizations across the globe. In Eastern cultures like India and Tibet, bells have been integral to spiritual practices, believed to clear negative energy and invoke a sense of peace and harmony. Tibetan singing bowls, crafted from a blend of metals, produce resonant tones that resonate with the body's energy centers, or chakras. Similarly, wind chimes, believed to originate in Southeast Asia, have been employed for their soothing melodies that carry the listener into a state of deep relaxation and mindfulness.

The Science of Sound Healing: Modern research into sound healing has shed light on its physiological and psychological effects. Sound waves have the power to alter brainwave frequencies, inducing states of relaxation similar to meditation. Studies have shown that exposure to certain frequencies can reduce stress, lower blood pressure, and alleviate symptoms of anxiety and depression. Moreover, the vibrations produced by bells and chimes can stimulate the body's natural healing mechanisms, promoting a sense of balance and well-being.

Therapeutic Applications: Sound healing with bells and chimes can take various forms, from individual sessions to group rituals. Practitioners often incorporate these instruments into meditation practices, yoga classes, and wellness retreats. The gentle tinkling of wind chimes or the reverberating tones of singing bowls create a serene atmosphere conducive to introspection and inner peace. Sound baths, where participants lie down and immerse themselves in a symphony of sound, have gained popularity for their profound relaxation and rejuvenation effects.

Benefits of Sound Healing with Bells and Chimes:

Stress Reduction: The soothing tones of bells and chimes help to calm the nervous system, reducing stress and promoting relaxation.

Emotional Release: Sound vibrations can release pent-up emotions and promote emotional healing by creating a safe space for expression.

Enhanced Meditation: Incorporating bells and chimes into meditation practices deepens mindfulness and fosters a greater sense of presence and awareness.

Improved Sleep: Listening to gentle sounds before bedtime can promote better sleep quality and alleviate insomnia.

Spiritual Connection: Many people find that sound healing with bells and chimes enhances their spiritual journey, fostering a deeper connection with themselves and the universe.

In a world filled with noise and chaos, the healing power of sound offers a sanctuary for the mind, body, and spirit. Bells and chimes, with their enchanting melodies and profound vibrations, provide a pathway to inner peace and well-being. Whether used in personal meditation practices or therapeutic sessions guided by practitioners, the harmonizing effects of sound healing are undeniable. As we continue to explore ancient traditions and embrace modern science, let us tune into the transformative magic of bells and chimes, and embark on a journey of holistic healing and self-discovery.

Harmonizing Wellness: Exploring Healing with Tuning Forks Shaina Tranquilino April 12, 2024

In the vast symphony of holistic healing practices, tuning forks resonate as unique instruments, offering a melodious approach to wellness. Originating from ancient cultures and gaining modern recognition, the therapeutic use of tuning forks has surged in popularity. Let's embark on a journey to explore how these humble tools harness the power of sound to promote physical, emotional, and spiritual well-being.

The Science of Sound Healing: At its core, sound healing operates on the principle that everything in the universe, including our bodies, vibrates at specific frequencies. When these frequencies fall out of harmony, it can lead to dis-ease. Tuning forks, precision-calibrated instruments, emit pure frequencies that can recalibrate our body's natural vibrational state.

How it Works: When a tuning fork is struck against a surface, it produces a steady tone, vibrating at a specific frequency. When placed on or near the body, these vibrations travel through the body's tissues, influencing cellular rhythm and promoting balance. Each frequency corresponds to different aspects of our being, affecting physical, emotional, and spiritual realms.

Healing Benefits:

Stress Reduction: The gentle vibrations emitted by tuning forks help induce a state of deep relaxation, reducing stress and anxiety levels.

Pain Management: By stimulating the body's natural healing mechanisms, tuning forks can alleviate chronic pain and discomfort.

Emotional Release: Certain frequencies resonate with the emotional body, facilitating the release of stored emotions and promoting emotional well-being.

Enhanced Mental Clarity: Harmonizing frequencies can clear mental fog and improve focus and concentration.

Chakra Balancing: In Eastern medicine, it's believed that tuning forks can align and balance the body's energy centers (chakras), promoting overall vitality and balance.

Applications: Tuning forks find applications across various holistic practices:

Sound Therapy Sessions: Practitioners use tuning forks in individual or group sessions to promote healing and relaxation.

Massage Therapy: Incorporating tuning forks into massage sessions enhances the therapeutic effects, releasing tension and promoting deep relaxation.

Meditation and Yoga: Tuning forks can deepen meditative states and enhance the practice of yoga, fostering a deeper connection with the self and the universe.

Self-Care Practices: Individuals can use tuning forks for self-care rituals, promoting daily relaxation and stress relief.

In the bustling cacophony of modern life, finding moments of harmony and balance is essential for our well-being. Tuning forks offer a serene melody amidst the chaos, inviting us to tune into the healing frequencies of sound. Whether seeking relief from physical ailments, emotional turbulence, or simply striving for inner peace, the gentle vibrations of tuning forks resonate as a powerful tool for holistic healing. Embrace the symphony of wellness and let the soothing tones of tuning forks guide you on your journey to wholeness.