Hey beautiful beings, I've noticed it's been really quiet in here lately—and I just want to say: that's okay. Life moves, healing has its seasons, and silence can be sacred. That said... we didn’t come here to walk this path alone. I’ll be away for the next week—packing, reflecting, and stepping into new adventures that are part of my healing journey.But before I go, I’d love to invite you to reconnect with your “why.” 💬 What’s one thing—just one—you’ve done for yourself lately to support the transformation you came here for? It doesn’t have to be big. Maybe you drank more water. Took a breath before reacting. Journaled your feelings. Or maybe… you’re just here, still trying. That counts too. ✨ No pressure. Just real talk, heart to heart. Let’s break the silence with something meaningful—and remind each other that this space is alive, and so are we. Drop your thoughts below. I’ll be reading every word before I go. 💛

I'm born ('88), raised and currently living near Munich. I'm married with two teen kids. I spent my hole teen- and young adult years trying to figure out "how to do it right", leaded by the will to understand everything down to the roots. I read every book about personality development, psychology, alternative healing technics and spirituality that I got my hands on since I was 13 years old. Always driven between guilt and shame for beeing and doing "wrong" and the motivation to do it "right". My physical symptoms since this young age are tenseness, wandering in my body and becoming more over the years... started with migraine (9yo) severe low back pain (15yo), later neck and shoulders, since some years my jaw. I know my body is showing the tenseness in my mind, all the worries, the fear, the pressure, the guilt, the shame, the controll. I've known this for years but I haven't really been able to change things. The psychological effects are depression, emotional burnout, social anxiety. Crying while writing this... By raising my kids I noticed childhood wounds and themes attending my live, trying to cope and heal them. I tend to oscillate between extremes, disordered eating behavior, vegetarian, vegan, "normal", full spiritual, yoga, none at all, identities, relationships, career. 10 years ago I thought I found myself, I'm ready, I made a training as a naturopath (in german "Heilpraktiker") and opend my own practice (psychosomatic kinesiology), tryed to put myself out, in social media too. But my anxiety and overhelm broke me down, I gave up. At the moment I'm back working an office job, 20 h a week. At the beginning of the year I got my ADHS diagnosis, I fought years for it. I'm pretty sure, I'm on the autustic spectrum too, but getting diagnosis is really diffucult. I'm trying ADHS medication since march, at the moment I think it ist heplful. I think I'm getting "better" in recognising my feelings and needs and beeing gentle with myself. I see myself and my journey in your content and I'm grateful for you beeing just as you are, to teach us, that it would be ok to be just how and whoa we are.

Visceral Fascia Release - This is the gentle self-massage for internal freedom. Your organs aren’t floating freely inside you — they’re wrapped, supported, and suspended by fascia, which connects to your spine, ribs, pelvis, and diaphragm. When that fascia becomes tight from stress, inflammation, surgery, posture, or emotional holding, it can pull your rib cage, restrict breathing, affect digestion, and even limit your range of motion in unexpected areas. By gently releasing tension around your belly and diaphragm, you not only help your organs “breathe” better, but you also improve blood and lymph flow, calm your nervous system, and create space for emotional release. Enjoy your practice! 💡 Before you start — take your “before” test! You’ll be surprised. 1. Sit on the edge of a sofa, bench, or bed. 2. Bring the soles of your feet together (or adapt if that’s not comfortable). 3. Sit tall, then fold forward without forcing. Notice how far you can go — this is your starting point. After practice — Re-Test Sit back up and repeat your forward fold.Notice if you have more space without touching anything in your groin or hamstrings — this is your visceral fascia letting go. 📸 Share your progress and tag @maielements! Extra Notes: - Avoid practice on a full stomach (wait at least 2 hours after eating). - Avoid deep abdominal work during menstruation or with certain medical conditions — listen to your body. - This can be a beautiful pre-bedtime ritual to calm the mind and support deep sleep. - Emotional releases are normal — breathe through them, extend your exhale, and allow your system to settle. ✨ This practice is part of Week 2 in our MSA monthly challenge. We began with external breathing and have now prepared the nervous system enough to go deeper into internal release.If you’d like to join our daily step-by-step practices and learn small but deeply meaningful holistic healing tools each day — you’re welcome to join us!

Your internal organs don’t just “sit” inside you — they’re suspended and supported by layers of fascia that connect to your spine, ribs, diaphragm, and even your limbs. When this visceral fascia becomes tight or restricted (from stress, inflammation, posture, or old injuries), it can limit your breathing, affect digestion, alter circulation, and even trigger chronic pain far from the source(and vice versa). Today’s in MSA we went through this gentle visceral fascia release works like “freeing the silken threads” that hold your organs — restoring their natural mobility, improving blood and lymph flow, calming your nervous system, and helping your body communicate more freely from the inside out. This is one of the most direct ways to nurture both your internal health and your emotional balance. (But it could also bring you a cascade of emotional release so please do be gentle) Mini Practice You Can Try — Medicine Ball Diaphragm Release 1. Find a ball that’s about the size of a soccer ball or smaller. There is no best tool that works best because our situation and need would be very different, but you choose from as tiny as a tennis ball but prop it up with a yoga block or some books, or substitute with a basketball from your neighbour's kids next door, or even a tightly rolled blanket wrapped in a bag(this is what one of my past student did, she says it worked perfectly). 2. Lie face-down with the ball positioned just below your breastbone, in the soft space above your belly button (avoid your ribs and pelvis directly). 3. Let your upper body rest on the ball, relaxing your shoulders and arms. 4. Take slow, deep breaths into your belly, feeling the ball gently press into you on the inhale and release on the exhale. 5. Stay for 1–2 minutes, moving gently if needed to avoid discomfort. Tip: Do this on an empty stomach for best comfort. Start gently — less pressure is often more effective for deep release. If you would love to join our daily guided practice here's your gate way to MSA.

A simple doorway to calm your nervous system Your body breathes— but does it remember how to relax? This practice uses gentle bubble-blowing to guide you back into diaphragmatic breathing, making your exhale steady, felt, and functional. It helps: 🧠 Shift your nervous system: Slow, resistance-based exhaling activates the vagus nerve, lowering sympathetic tension and inviting your body into a rest-and-repair state. 🌬️ Rebuild natural breath: The water resistance encourages you to exhale from your belly, not your throat—reducing shallow breathing and tension. ✅ How to Begin: You’ll need: - A thin straw - A cup with ~2 inches of water - A quiet space & a steady sitting or standing position Steps: 1. Inhale through your nose, letting your belly expand (diaphragmatic breath) 2. Seal your lips around the straw, and exhale gently into the water 3. Aim for small, steady bubbles—stay relaxed, no force 4. Start with 10–30 sec exhales, repeat for 3–5 breaths per round 🎵 Optional: Add a soft sound (like “mmm” or “oooh”) during exhale to support voice and resonance. ⏰ Suggested Practice Just 3–5 minutes a day—ideal for: 🌅 Morning breath awareness 🗣️ Voice warm-ups 😌 Calming yourself during stress or overwhelm Each bubble is the sound of your body releasing tension and returning to safety. If you’d like deeper guidance, structured instruction, and tools like worksheets, join us in MSA—where we move together toward healing, gently and with care 🌿