Let's talk about setting your space. If you're doing this work—breathwork, somatic movement, nervous system regulation—you need a designated space to practice. Not someday. Not eventually. Now. Here's why: Your body learns through repetition and environment. Much like your body knows it's time to sleep when you look at your bed... Your nervous system will learn that THIS space = safety to breathe, move, release. It doesn't have to be huge. A corner of a room. A spot by the window. A section of your bedroom. As long as when you look at that space, you know: This is where I do this work. How to set your space: 1. Clean it. Top to bottom. Clear the clutter. Wipe it down. Make it fresh. This isn't just about physical cleanliness—you're creating a clean slate for your practice. 2. Put only what supports your practice in this space. A cushion to sit on. A blanket if you need it. Maybe a candle (unscented or calming scent). That's it. No distractions. No laptop. No to-do lists. No clutter. Just what helps you breathe, move, and be present. 3. Designate it clearly. Even if it's just a corner, make it YOURS. Your body needs to recognize: "When I'm here, I'm practicing." If you're just beginning your somatic journey: Start with 5 minutes a day in this space. That's it. Just 5 minutes. If you can afford more time some days? Great. But 5 minutes is plenty when you're deeply committed and connected. Your nervous system doesn't need hours. It needs consistency. 5 minutes in YOUR space, every day, builds the pattern. Your body learns: "This is where I regulate. This is where I'm safe." If you already have a space: Let this be your reminder to use it. And to go through it. Does everything in that space still feel supportive? Or is there clutter creeping in? Old energy? Things that no longer serve? Release it. Keep only what helps you show up. Your space is sacred. Sacred in the sense that it's SET APART for this one purpose: You. Your breath. Your body. Your practice.

For me it’s both. I go through periods where I write every single day sometimes multiple times a day. This helps me relieve my mental strain or burden writing things down getting it out of my head out of my body helps me to make space for other things to come in. I increase my downloads. I am super creative. I feel more open and spacious. Then, on the flipside of that, I have periods where I don’t write it all. I’m focused inward. I don’t feel the need to write things down. I don’t feel the need to get it out on paper. I don’t need to see it, just experiencing it is enough. So my question to you is: Do you journal every day? Are you doing this because you think you have to or because it feels good? Do you like prompts or just journaling whatever pops in? Do you notice you want to journal more at certain times of the month or even chapters of your life? Or is it all of the above?! I’d love to hear your thoughts on this. I hope you’re having a marvelous Monday!

This week, I ignored my body. Not in a dramatic way. Not in a "I'm falling apart" way. In the quiet, insidious way we all do it. My body was saying: "Hey. Slow down. Rest. Something's off." And I was saying: "Nope. We have things to do. Push through." You know what happened? My body got louder. Tension. Exhaustion. That foggy, disconnected feeling where you're moving through your day but not really IN it. All the signs I teach you to recognize. All the signals I help YOU listen to. And I... kept pushing. Here's what I want you to know: This work? It's not about perfection. I'm not immune to ignoring my nervous system just because I teach nervous system regulation. I still have moments where I override my body's wisdom. Where I tell myself "I'll rest later." Where I prioritize the to-do list over the regulation. The difference now? I recognize it faster. I don't shame myself for it. I course-correct. This week, I had to stop and ask myself: "Jen, what does your body actually need right now?" Not what the calendar says. Not what the to-do list demands. What does your BODY need? The answer? Rest. Space. Support. So I took it. I cleared some space. I rested without guilt. I asked for support instead of white-knuckling through. And here's what I'm emerging with: New information about my patterns. New clarity about where I still override my system. New commitment to practicing what I teach—even when (especially when) life gets full. Why am I sharing this with you? Because I want you to know: You're not failing when you ignore your body's signals. You're just human. The goal isn't to never override your nervous system. The goal is to notice faster. Course-correct sooner. Shame yourself less. The goal is to recognize: "Oh. I'm doing the thing again. The pushing-through thing. The ignoring-my-body thing." And then gently redirect: "Okay. What do I actually need right now?" That's the practice. Not perfection. Recognition. Compassion. Course-correction. So if you're in a moment right now where:

If your nervous system had an emoji right now, what would it be? Not how you look. Not how you're performing. How you're actually feeling beneath it all. Drop your emoji below. No judgment. No fixing. Just witnessing. Mine today: ⚡ Activated. Moving fast. Probably need to breathe soon. What's yours? 💚

If you're over 40, here are 3 things you're probably missing— And the simple tools to fix them. 1. HYDRATE YOUR SYSTEM The Problem: Running on caffeine, not water. Dehydrated cells. No external treatment can fix this. The Tool: The Half-Body-Weight Rule Drink half your body weight in ounces of water daily. Example: 150 lbs = 75 oz water per day Hack: Add electrolytes (sodium, potassium, magnesium) to help your cells actually ABSORB the water. Start today: Drink 16 oz of water within 30 minutes of waking up. Before coffee. 2. RELEASE THE TENSION The Problem: You've been clenched for decades. Tight shoulders, racing mind, constant grip. The Tool: The 60-Second Body Scan Reset Between meetings, do this: 1. Jaw - Unclench. Let it hang loose. 2. Shoulders - Drop them 2 inches (they're higher than you think). 3. Hands - Open your fists. Shake them out. 4. Breath - One deep inhale through nose, long exhale through mouth. That's it. 60 seconds. Between everything you do. 3. BREATHE OPTIMALLY The Problem: You're surviving on oxygen, not thriving with it. Shallow chest breathing keeps you in stress mode. The Tool: The Halo Breath Use this when you need to regulate and find calm: 1. Inhale through your nose - nice and long and deep 2. Exhale powerfully through your mouth 3. Circle the breath - imagine it flowing down into the earth and back up through your body like a halo No holds. Just flow. Repeat for 2-3 minutes (or even just 60 seconds when you're short on time). When to use: After stressful calls, when your mind is racing, before bed, anytime you need to soften and regulate. This is the same breath we use to close Breathing 101 sessions—it's your nervous system's permission to rest. Your Action Step This Week Pick ONE of these tools. Just one. Practice it every day for 7 days. Drop below which one you're committing to: 💧 Hydration🙌 Body scan🫁 Halo breath These are the foundations we build on in The SELFish Reclamation. Starting with what you already have—