How is your sleep? 3 Things that are critical for good sleep: 1. Consistent sleep/wake times 2. Wind down routine 3. Sleep sanctuary- temp, lighting, comfort Do you have any special bedtime rituals?

As we move into March, I’d love for us to connect live more intentionally. Community works best when we actually see and hear each other. I added a poll below to find a time that works for most of you. Please take a moment to vote. The next group of Joyful Metabolic Reset starts this week. I would love to offer special pricing to the community. Learn more about the program here: https://joyfulmedicinemethod.com/metabolic-reset And if you’d like to share — what’s one thing you’re focusing on this month? Looking forward to connecting. — Dr. Jenn

I really needed these 12 days of joy. My joy was becoming dim. I can see the horizon ahead.

Today’s Prompt Pause today and notice your body with appreciation and love. Write down or share 3 things you appreciate about what your body does for you — and one thing you find beautiful about it. Pause and really acknowledge it. Throughout the day, intentionally pause and remember how incredible your body is. If you notice self-critical thoughts arise, gently reframe them. Return to appreciation. Return to love. Why Are We Doing This? Chronic stress doesn’t only come from the outside. It can come from the tone we carry toward ourselves. Self-criticism activates stress pathways that raise cortisol, increase inflammation, and place strain on the heart. Over time, that internal tension becomes part of the body’s daily burden. But this practice is not only about correcting criticism. It is about building warmth. When you pause to recognize your body’s strength, beauty, and resilience — when you feel genuine affection for it — your nervous system receives a signal of safety. That signal lowers stress responses and supports heart health over time. Research shows that positive body regard is associated with: - Lower stress hormone levels - Improved emotional well-being - Greater resilience - More consistent self-care behaviors A body that feels loved is more likely to be cared for. How to Practice Body Joy Today Notice Function Breathing. Healing. Moving. Holding. Resting. Notice Beauty The shape of your hands. The steadiness of your legs. The light in your eyes. The softness or strength that tells your story. Pause long enough to truly see it. Pause Proactively Set one moment today — perhaps midday — to stop and simply remember: My body is remarkable. Reframe Gently If criticism appears, ask: Is this thought protective — or harmful? Then replace it with something true and kind. After each pause, notice what shifts. Warmth. Softness. Relief. Navigating Potential Challenges What if love feels unfamiliar? Start with respect. Appreciation can grow into love.

Today’s Prompt Tonight, choose one small way to slow the transition from day to night. Pause. Let your body feel that the day is ending. This might be dimming the lights, sipping a warm drink, stretching gently, or taking a few slow breaths before getting into bed. Why Are We Doing This? Sleep is one of the most powerful forms of protection for the heart. When evenings are rushed or overstimulating, stress hormones stay elevated. Blood pressure remains higher. The nervous system doesn’t fully settle. Over time, this adds strain to the heart and makes recovery harder. A gentle nighttime routine sends a different message: it’s safe to rest now. Research shows that calming bedtime practices can: - Lower nighttime cortisol and blood pressure - Improve sleep quality and emotional regulation - Support cardiovascular recovery - Increase resilience to stress the following day How to Practice Nighttime Joy Today - Create a Cue: Choose one signal that tells your body it’s time to slow down. - Pause the Day: Before bed, take a moment to notice what you’re releasing. You don’t need to solve it. Just notice. - Breathe Slowly: Take 5 slow breaths, letting the exhale be a little longer than the inhale. Afterward, pause again. Notice how your body responds. Navigating Potential Challenges What if my mind keeps racing? That’s okay. This is about signaling safety, not quieting thoughts perfectly. What if I am traveling? Even a few minutes of presence can be powerful. The Joy of Rest Each calm evening is an act of care for your heart. Rest is not indulgence. It is repair. Resources I mentioned in the video: Yoga Nidra Sleep Guide