Daily Wellness Practices
- Jamelle at Bare Roots Energy
- Nov 5
- 16 min read
Updated: Nov 8
Paving Your Own Way
A Wellness Workshop for The Core Event, Rooted In Wellness
By Jamelle Zablow-Moloney at Bare Roots Energy
Wellness practices are not limited to the elite, any class, or any category of human. Wellness practices are an innate, Soul-given right and skill that we all have the power to claim, utilize, and improve ourselves with on our own time, in our own way, and for as free as we want it to be! I wrote this workshop to share the tools that helped to create the astonishing success that I have had in my own life along my journey of healing my health, my mind, and my life.
In my amazing adventure to heal my body, I often thought, “Maybe if I just move back to Missouri, my body will turn back to the way it was when I was younger, -normal.” But when I think about my Body when I was younger, it was anything but normal. It was just easier to handle because I was younger.
The synchronicities that have tiptoed through my lifetime before and after I really knew something was going on are astonishing, but all a part of my journey. I have the type of symptoms that don’t make sense. They don’t follow my bloodwork, and they don’t lead to any diagnosis, at least they haven’t yet, although all of the doctors that I have seen agree: something’s not working right.
When my research into my symptoms led me down the rabbit hole to the nervous system, I knew that I was onto something after I began to get instant relief from quick meditation sessions. The more I practiced, the better I felt, and the easier it became to listen to my body. The anxiety finally revealed itself as well as the gut dysfunction, which were both linked to the insomnia, the food reactions, the sleepiness, the fatigue, the skin issues, and the normal blood pressure readings, when everything else pointed to blood pressure issues, the dizziness, and the trauma.
The more I learned about my nervous system and its connection to and communication with the energetic bodies and fields, I could see the physical creation produced by my own energetic output. When I started to take responsibility for that, everything changed.
The experiences of being in and out of the doctor’s office, with no one to guide me through the exploration of gut health, I eventually realized it was up to me to learn how to balance my gut, my health, and my life. The beautiful thing about this was, even though it has shown up like a chronic illness, it has absolutely made me revisit the health of my relationship to self, to others, and to the planet, and because of that, other areas of my life started to improve as I learned how to weave creation, intention, and responsibility together into a new internal dialogue and identity.
Because I had to learn how to balance natural wellness with traditional medical care due to insurance lapses, I learned how necessary traditional medical science is in our lives and how it can be effectively used in complement to the holistic and natural strategies that work best for me.
Because of this health journey, I have learned…
-so much about my own anatomy and how it interacts with the energy systems inside and outside of me.
-how important our food is to all aspects of our health, including the clarity of our thinking patterns and decision-making.
-to always listen to my gut and my heart.
-that my body always knows what’s best for me.
-that the emotions and sensations in my body are both signals for communication, and information about what is going on around and inside of me.
-that medical science doesn’t have all of the answers, nor is it the end-all for finding solutions to health and wellness
-that everyone’s definition of healing and wellness is unique to them, their internal landscape, their resources, their histories, and their needs.
-what foods my body will and will not allow!
-the many tools and daily wellness practices that have helped to shape the improvement I continue to achieve in my health and my life.
-and so much more than can be named on a page.
Some things listed here will merely serve as a reminder, and it is my hope that many items listed here will bring rejuvenation into your life.
Feeling into the body is an important practice to take time to do if you find yourself struggling with the truth, struggling to deal with life head-on, or understanding what your body is trying to tell you:
Take a moment now to close your eyes and slow your breathing, and pause your mind. Feel into the body. Feel the sensations running through your skin, your arms, your legs, your muscles. Feel your breath filling your lungs, and then emptying them. As you take this sacred time to listen, hear what your body is trying to tell you with each of its sensations. Which sensation is the loudest? Feel how your muscles sit around your bones. Feel how your bones support your structure. Feel how your breath runs through you, inside, outside, up through your spine, and down through your spine, grounding you. (Time for silence).
Experiencing the Silence, either inside or outside of ritual, is a strong connection tool that can provide instant clarity, rejuvenated energy, and a mood boost, aside from supporting your inner connection and your connection to the world around you. To experience the silence, simply sit at home or in a preferred space outside, and practice Sacred Listening.
Sacred Listening is a practice used for connecting with the world or the space around you, and can be a very healing practice when done in a peaceful spot in nature. To engage in Sacred Listening, close your eyes, steady your breath, and listen through your heart by setting a silent intention to hear guidance and to hear all of the little noises around you. As you listen, pay attention to the guidance, the thoughts, and the small noises that are pleasing, that create a sense of stillness or pleasure within you. Pay attention to the thoughts that call on you, and that you can attend to in a peaceful process.
Sacred Listening only has one rule: to listen in ease. Whether you are listening to the life of your environment, the guidance of your loved ones, or the flowing stream of your thoughts, the goal is to listen to that which puts you at ease, and that with you can listen to in ease. If the noise and hustle and bustle of the city bothers you, practice Sacred Listening in the forest. If your thoughts are bothersome for you, let them go for the duration of the practice and save their solving for later (a technique we master in the Catch-and-Release Meditation).
Lymphatic Brushing can be done easily with dry skin, and can also be done in the shower or bath if you are pressed for time, with your hands or with a soft body brush. Using this technique in a hot shower can increase circulation more readily and relieve cold symptoms; however, when brushing in the shower, stay aware of the firmness of the body brush, so as not to damage or irritate the skin. By brushing your hand or the brush down your limbs from top to bottom, and then back in and upwards towards the heart, you can improve your circulation and your lymphatic drainage.
On the palms of your hands and on the bottom of your feet, gently brush or massage from the center outwards to release stagnant energies that are being stored there.
At your arms, start at the shoulders, and brush down towards your hands, on the outside of each arm, and on the inside of each arm, and then brush back up towards the shoulders and the heart.
At the sides of your ribs, with your hands or a brush, in the most comfortable way, starting at the side and top of your ribs, brush and swoop downwards towards your hips.
On your back, reach up into the middle as far as you can and as comfortably as you can, and swoop down in a brushing movement from the center towards your sit bones with a downward scooping motion.
On your legs, start at the hips, and brush down towards your feet, on the outside of each leg, on the inside of each leg, and then back up towards the hips and the heart on both sides.
Once more, at the palms of your hands and on the bottom of your feet, gently brush or massage from the center outwards to release stagnant energies that are being stored there.
Here's a great resource to get you started: hhttps://www.youtube.com/watch?v=WGHgkyWp8FU
Qigong: The Golden Bell is a great Qigong move to connect your physical body with your subtle bodies, and to fill your lungs with clean breath.
Step 1: Inhale slowly and calmly, bringing your fists to the bottom of your rib cage. Bring your arms out and around you and up, bringing your hands together at the top of your head as you inhale slowly. As you exhale, slowly pull your hands down through the center of your body, grounding your energy cord into the earth. Continue to do this for three full, slow breaths.
Step 2: Inhale slowly and calmly, bringing your fists to the bottom of your rib cage. With your inhale, bring your arms out and around, and bring them up above your head. As you exhale, push your hands down the center of your body, pushing your central column into the ground.
Step 3: Inhale slowly and calmly, bringing your fists to the bottom of your rib cage. With your inhale, bring your arms out and around, and bring them up above your head. As you exhale, push your hands down the center of your body, pushing your central column into the ground.
Plants for stress ease: sage, lavender, chamomile, apple mint, ginseng, lemon balm, to name a few. Plants can be beneficial as essential oils, teas, tinctures, poltices, and flower essences.
Grounding:
brings us into the now moment
helps us hold a higher vibration for longer periods of time
balances our energy throughout all of our bodies, subtle and physical
helps us focus and keep a clear mind
remediates aches and nausea
Grounding can be done by going outside and spending time in nature, playing a drum with a steady beat, through visualization, meditation, or physical activity, and even by eating root foods such as carrots, potatoes, and other vegetables that grow underground. To stay grounded, keep a clean diet free of chemicals as much as you can, stay hydrated, and work grounding practices into your daily routines and schedule.
Visualization is a convenient way to incorporate grounding into your everyday life and can be done by simply seeing it in your mind. Imagine your grounding process with vividness, through meditation, intoning the intention to do so, or even by saying it out loud. Here are some examples:
See golden glowing energetic strings running down through your legs and down through your tailbone. Follow them down through your ankle and your feet, flowing through the floor, through the pavement beneath your building, into the top layer of the soil directly beneath your location. See your cords crawl along the bedrock, slip past the deep roots of the trees, through the clay and the water table, and into the hollow caverns inside of the Earth. See your cords wrap around the crystals within the center, and hug the hot core with unconditional love and gratitude. On your next inhale, pull up the Earth’s limitless life force and let it run back up through your cords, illuminating your body and aura, providing your body with a gentle calm ease, and rooted energy.
Inhale slowly. As you exhale, send your grounding cords from your central column and your feet down into the Earth. On the inhale, bring up the Earth’s energy back through your spine and up to your crown, straight up to Source. Repeat…
Taking a moment to stop and notice your breath can be a powerful strategy to calm the moment and the mind. Let’s practice now: Close your eyes for a moment if you choose, and notice your breath. Notice how often you hold it. Notice if you get all of the air out of your lungs. Take a deep breath in now, and exhale slowly, emptying your lungs completely. Sit for a moment now and take note of how your body feels after taking that moment to notice your breath.
Box Breathing is an ancient technique that has been widely used both in the military and in the medical field to help regulate the nervous system and calm down the mind to bring it out of panic.
Box Breathing is completed by matching the length of your inhale, a pause, your exhale, and a second pause. Timing the inhale, exhale, and pauses for 4-6 seconds is standard when beginning the practice, until you are more familiar with how it feels in your body.
Breathe In 1-2-3-4
Pause 1-2-3-4
Breathe Out 1-2-3-4
Pause 1-2-3-4
A second method of Box Breathing I often used in the classroom simplifies this sequence to match the length of the inhale and exhale, before taking a moment’s pause and starting again.
Breathe In 1-2-3-4
Breathe Out 1-2-3-4
Pause
Repeat
Cerebral breathing is the breath that takes us into a meditative state. By holding our breath between the inhale and exhale, we create a syphon within our bodies that pumps our cerebral fluid all the way through our spinal cord from the top down to the bottom, and then back up again.
Our cerebral fluid circulates through our bodies twice a day, providing a layer of extended calm and repair to the nervous system, just like a little repair bot that clocks in at noon, and then again at midnight to give you your 12-hour reset.
Cerebral fluid is a clear liquid that helps to detoxify the brain and spinal cord and transports hormones for us. When we engage in this naturally occurring physical cycle within our body, we can better benefit from its blessings. Engaging in the cerebral breath before meditation helps in centering, grounding, and calming the mind for this reason.
Because the effects of our naturally occurring cerebral pump are subtle, we barely notice how it makes us feel better throughout the day; however, when we engage it on our own, we get another dose of that fluid pumping through our bodies, providing us with an extra dose of feel-good!
EFT, or the Emotional Freedom Technique, was coined by Gary Craig in the ’90s. Information on this technique is widely available, and I suggest that everyone in need of emotional release seek out ways to utilize it. EFT’s goal is to break the conscious and unconscious links that maintain maladaptive habits and false belief systems. Calling attention to the distortion that needs to be changed and providing a replacement, while igniting a series of pressure points, can do just that. Tap with your middle finger at a steady pace while repeating your statement 3 times, at each point.
Let's practice a round together.
Choose a specific problem or negative thought you'd like to address (e.g., “I feel worried about my bills”).
Take note of how bad you feel the problem is.
Create a statement that acknowledges the struggle and what you want to replace the struggle thought with, in the format of "even though....I..."
For example:
“Even though I feel [emotion] about [issue], I deeply and completely accept myself.”
Repeat this phrase 3 times while tapping on the pressure points highlighted in the image provided. For a full effect treatment, I like to use the entire body map for seven days in a row. For a quick treatment, I use the points on the hand and upper body.
Gently tap each pressure point while repeating your statement. After completing the process, take a deep breath or two in through the nose and out through the mouth to release tension.
Do a self-check-in to see where you rate yourself now on the topic, and repeat if needed throughout your day or week.
Chanting and Prayer can sometimes have negative perceptions attached to them because of their association with specific religions; however, they are both still very powerful tools, whether you are using them religiously or in a non-religious way. When I think of chanting, I think of my Grandmother, who used the method in prayer every day. I was always amazed at how readily the Saints she prayed to blessed her prayers. It was the ritual and ceremony of her faith that raised her vibration to the frequency of creation, the frequency that magnetizes! When using this method in a meditative way, it easily becomes a pathway to a calm nervous system as well as manifestation and blessing.
Chanting and prayer can become personal and profound when we use them to help us take self-responsibility and move ourselves out of our own way for growth. Adding the practice of Mala beads to your chant or prayer makes the practice even more powerful, as you repeat a statement enough times for it to transform the associations you store in your memory and your brain. When used consistently, chanting can have the effect of increasing your frequency, calming your mood, slowing your mind, and providing optimism for your goals and future when it is used for such purposes. Some powerful chants that have gotten me through a dark night include:
I accept, I am loved, and I love myself.
I am aligned with the voice of my Soul.
I am all the strength I need.
I am calm enough to make decisions
I can free myself with a breath.
Quick Meditation: The Catch and Release Meditation
Set a timer for 5-20 minutes.
Before beginning, ground yourself and relax into your body and your seat.
Upon your inhale, close your eyes and exhale slowly.
Sit with your silence and breathe.
When a stimulus comes in, gently notice it without paying much attention to it.
Accept the stimulus by not attaching a value, opinion, or emotion to it.
Just as easily as a thought comes in, notice it, accept its existence, and then release it.
At this point in your meditation, if you have a thought train intruding or a flood of thoughts bombarding you, begin to repeat your affirmation or a single high-frequency word to yourself, returning your mind to the path of silence.
With each thought, notice, accept, and release.
When your timer sounds, give yourself ample time to come out of your meditation and return to your here and now.
Task Analyzing a Goal is a great strategy that helps when you feel overloaded, overwhelmed, and disorganized. Even if you have a hundred things coming at you all at once, if you take the time to task analyze the most, or one of the most immediate things, you can gain some much-needed relief and direction using your own resources!
Task analysis is the simple method of breaking a large task or goal down into smaller, doable steps. When you take the time to do this, it can help you gain perspective on the situation and then plan accordingly, which can, in turn, take some pressure off of a stressful situation.
A List of Helpful Things is a list of things that remind you of what you are working for, what you love the most, what matters the most to you, and/or what makes you automatically laugh. This list can be a short or as long as you want it to be, and can help in a pinch. Create a list in this nature and hang it in a place that is common for you so that when you are angry, stressed, or when your mind is running, you have a list of reminders to refer to, in order to re-center you to your purpose. This strategy does take self-regulation, because once you hang it up, you have to remind yourself, and sometimes even make yourself use it. However, when you do, it makes for a great free resource that can improve your mood and your day.
Time spent in Ceremony looks different for everyone, and springs from the deep importance of all peoples across all cultures and times, practiced to create sacred and safe containers for shared beliefs, traditions, histories, and the honor of ancestors. Ceremony for me means paying respect and gratitude to the unseen forces that teach me and guide me along this existence. I celebrate in ceremony through some of the traditions passed down to me from my family, and with others that I have discovered to be consistently helpful for me. I spend time in Ceremony by spending time in silence, spending time with my thoughts and my discomforts, and spending intentional time with the things that I am grateful for, just to name a few.
Ceremonies of all kinds reflect our uniqueness and our diversity; they preserve our identity and our lessons, and give us a safe container to connect within, and to connect to the world outside of us as well.
Time spent in Ceremony is time spent healing, and when we begin to use it daily in our lives, on a much smaller and personal scale, we can see its blessing unfold in our daily experience. Ceremony can be as simple as completing your morning brushing routine with routine and repeated affirmation thoughts of gratitude and compassion. A ceremony can fit anywhere into your day, and it only needs 2 components: consistency and frequency, raising emotion. A grand thing about Ceremony is that you can make it your own. Dress it up, dress it down, practice is daily, weekly, and monthly. Make it big, make it small. You call the shots when you are the one in the driver's seat of creating your own frequency.
The reason we benefit from ceremony so readily when we engage in it is because of the way it raises our frequency. In turn, this higher frequency supports our body’s natural healing processes, a clear mind, an uplifted heart, and an inspired spirit. Ceremony puts us into a state of slowing down just enough to find the food of the energy that is running through your current actions and moment, even if the ceremony is as small as celebrating a great parking spot!
Stargazing is another free and gentle exercise that can help us connect more deeply to our inner truth and our Soul. It can help us to intentionally take time out and provide our nervous system with a more creative, slower activity. Stargazing can help us connect with Spirit, guidance, and the ancient knowings available within us and to us through the Universe at large. Stargazing can be done in a number of ways other than simply looking into the starry sky. Telescopes can obviously be used; however, a simple and nearly free trick that works profoundly well to connect with a specific star, the moon, or another galactic body is to roll a paper into a tube and look through the paper at the star. If you spend enough time with this activity, you can even experiment with the size of the tube and, paying attention to the subtle changes in your body, identify which stars make you feel the most at peace.
Sun Gazing is a good practice to silence the body, boost the immune system, and receive an energy boost. It can also make you feel better when you have a cold. To safely sun gaze, practice with your eyes closed during the first hour after sunrise or the last hour before sunset. These are considered the “golden hours” of the day because they carry the blessing of the connection to our Sun.
During the Golden Hours, UV and infrared levels are at their lowest, reducing risk to your eyes and skin. Keep your eyes closed naturally and gently as you sun gaze, giving you a warm glow through your eyelids. This practice allows our eyelids to naturally filter and diffuse the light, allowing our nervous system to receive the sun’s energy safely.
Some of the tools are my daily go-tos. This list certainly is exhaustive. Whichever tools you use should fit with your lifestyle and personality, as well as your preferences, with the understanding that all of these traits within us grow and change over time, as do the tools that suit you the best.
The best daily wellness practice for you is one that empowers your mood, strengthens your clarity, and raises your frequency.
If you enjoyed this information, visit the workshop page for more helpful video content on how to implement these strategies at www.barerootsenergy.com/dailywellness
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