Easy Sourdough English Muffins (no oven needed)

June 18, 2025July 19, 2025 / embracingspirit / Leave a comment

Easy Sourdough English Muffins

Makes: 8–10 muffins
Fermentation Time: Overnight (8–12 hours)
Cook Time: 15–20 minutes

A Simple and Delicious Sourdough Treat

If you’re looking for a gentle entry into sourdough baking, these easy sourdough English muffins are the perfect place to start. With just a few pantry staples and an overnight ferment, you’ll wake up to dough that’s ready to cook into golden, soft, and delightfully tangy muffins.

They’re perfect for breakfast sandwiches, a quick snack with jam, or toasted with a bit of butter and honey. No oven required—just a skillet or griddle and a bit of patience.

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Ingredients

1 cup (240g) active sourdough starter (fed and bubbly)
1 cup (240g) milk (dairy or non-dairy)
2 tablespoons (28g) melted butter or olive oil
2 tablespoons (25g) sugar or honey
2 ½ cups (300g) all-purpose flour
¾ teaspoon salt
Cornmeal or semolina for dusting

Instructions

The Night Before:

In a large bowl, mix together:
- 1 cup sourdough starter
- 1 cup milk
- 2 tablespoons melted butter or olive oil
- 2 tablespoons sugar or honey
- 2 ½ cups all-purpose flour
Stir until a shaggy dough forms. Cover and let rest for 30 minutes.
After resting, add ¾ teaspoon salt and knead it in by hand or with a stand mixer.
Cover the bowl with a lid or plastic wrap and allow it to ferment overnight at room temperature (8–12 hours), or until doubled in size.

In the Morning:

Turn the dough out onto a floured surface. Gently pat it to about ¾ inch thickness.
Use a 3-inch biscuit cutter or the rim of a glass to cut out muffins.
Place the rounds on a parchment-lined baking sheet dusted with cornmeal. Sprinkle more cornmeal on top.
Cover with a towel and let rise for 30–60 minutes, until slightly puffy.

To Cook:

Preheat a skillet or griddle over medium-low heat. Do not grease the pan.
Gently transfer the muffins to the skillet. Cook for 5–6 minutes per side, adjusting the heat as needed to prevent burning. Muffins should be deep golden and cooked through.

Tips for Success

Use a thermometer to check doneness—internal temp should reach 200°F (93°C).
For a soft interior and signature English muffin texture, split them with a fork instead of slicing with a knife.
Store in an airtight container for up to 4 days, or freeze for longer storage.

Why Sourdough?

Sourdough offers more than just incredible flavor. It’s a gut-friendly, fermented grain that can be easier to digest than conventional breads. The long fermentation process helps break down gluten, increase nutrient availability, and naturally leavens the dough without commercial yeast. These English muffins are a great way to enjoy all the benefits of sourdough in a manageable and beginner-friendly recipe.

Final Thoughts

There’s something truly satisfying about crafting your own English muffins from scratch—especially when your sourdough starter gets to shine. These muffins are simple enough for everyday baking and special enough to share.

Let me know in the comments if you try them, and feel free to tag me on social media with your delicious results. Happy baking!

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

DIY Floral-Infused Body Butter for Glowing Skin

June 16, 2025July 19, 2025 / embracingspirit / Leave a comment

DIY Floral-Infused Body Butter for Glowing Skin

There’s something magical about capturing the essence of your garden and turning it into skincare. This dreamy, whipped body butter is infused with flowers like lilac, peony, rose, and calendula—each bringing their soothing, hydrating, and uplifting properties into your daily ritual. If you love botanical beauty and want to nourish your skin naturally, this one’s for you.

Why Floral-Infused Body Butter?

Infusing oil with dried blooms adds subtle fragrance and powerful skin-loving properties:

• Lilac: Known for its calming and lightly astringent qualities.

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• Peony: Softens and soothes sensitive or dry skin.

• Rose: A classic for hydration, balance, and emotional comfort.

• Calendula: A skin-healer and anti-inflammatory hero.

Ingredients:

Floral-Infused Oil:

• carrier oil (like fractionated coconut oil, sweet almond, jojoba, or sunflower oil)

• fill quart size jar with lilac, peony petals, rose petals, and calendula

Body Butter Base:

• 2 cups shea butter

• 2 cups of your infused floral oil

• 6 tablespoons beeswax pellets

• 10–15 drops of essential oils (rose, lavender, or geranium pair beautifully—optional)

How to Make Floral-Infused Oil:

1. Add your dried flowers to a clean glass jar.

2. Pour carrier oil over the flowers to cover.

3. Seal and place the jar in a sunny windowsill for 1–2 weeks, shaking gently each day.

• Or use the quick method: Warm oil and flowers in a double boiler on low heat for 1–2 hours.

4. Strain oil through cheesecloth or a fine strainer into a clean jar. Your floral oil is ready!

How to Make the Body Butter:

1. In a double boiler, melt the shea butter and coconut oil until fully liquid.

2. Remove from heat. Stir in the infused floral oil and vitamin E.

3. Let the mixture cool slightly, then place in the fridge until it begins to solidify (about 1 hour).

4. Once semi-solid, whip with a hand mixer for 3–5 minutes until fluffy.

5. Add essential oils and whip again briefly.

6. Spoon into clean jars and label. Store in a cool place away from direct sunlight.

To Use:

Massage a small amount into damp skin after a shower or bath. A little goes a long way! Let the botanical blend work its magic as you inhale the subtle floral scent.

Making your own floral-infused body butter is a beautiful way to connect with nature, slow down, and nourish your skin with intentional care. It’s a garden-to-body ritual that feels both luxurious and grounding.

Let me know if you try this recipe—or share your favorite floral pairings below!

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Post-Hip Replacement Rehab Part 4 | Gentle Stretching & Mobility for Healing

June 14, 2025August 7, 2025 / embracingspirit / Leave a comment

Post-Hip Replacement Rehab Part 4 | Gentle Stretching & Mobility for Healing

If you’re in the midst of your hip surgery recovery journey and looking for a supportive way to restore flexibility and mobility—without getting down on the floor—this session is for you.

In Part 4 of the Post-Hip Replacement Rehab Series, we explore gentle, yoga-inspired movements using a chair for support. These mindful stretches are designed to promote functional movement, ease muscle tension, and encourage breath awareness for a grounded, healing experience.

What to Expect in This Video:

Seated and standing stretches to gently open and lengthen the body
Breath-led movement to calm your nervous system and invite awareness
Supportive transitions that build trust in your body’s strength
A compassionate pace for mid-to-late stage recovery

Whether you’re returning to movement after surgery or integrating a long-term recovery plan, this session invites you to move mindfully and with kindness.

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Inspired by my own healing journey through multiple hip surgeries, I offer this practice as a tool for encouragement, stability, and deeper connection to yourself.

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Follow the Full Rehab Series:
YouTube Playlist Link

Let’s continue healing, one breath and one stretch at a time. Thank you so much for your continued support of me and my healing and work.

Much love, Stacie

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Simple Summer Joys: A Mindful Celebration of the Season

June 14, 2025August 7, 2025 / embracingspirit / Leave a comment

As the days stretch longer and the sun lingers just a bit more sweetly, I’m finding myself drawn to the simplicity of summer. There’s something about this season that invites us to slow down, breathe deeper, and take pleasure in the little things.

You don’t need a packed vacation or a fancy plan to feel the fullness of summer joy. Sometimes, it’s the smallest moments that hold the most magic. Think about it:

The first bite of juicy watermelon on a hot afternoon
A barefoot walk through the grass or warm sand
Reading in a hammock with a breeze on your skin
The scent of fresh flowers on the kitchen table
A slow sunset walk with nowhere to be
Yoga outside with birdsong in the background
Homemade lemonade, extra ice, and a splash of calm
A morning that starts slow, with sunlight and stillness

It’s these little rituals that shape a season—what I like to call everyday joy.

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Which simple summer moment brings you the most joy?

Strolling a farmers market
Picnic in the park
Barefoot in the grass or sand
Evening walks at sunset
Reading in a hammock
Morning yoga in the sunshine
Fresh flowers on the table
Homemade lemonade with extra ice
Watermelon on the porch

Or maybe you have one of your own? Comment below or share on social media and tag me — let’s inspire each other to embrace the slow, simple beauty of summer.

Want More Inspiration?
Subscribe to my YouTube channel for seasonal wellness tips, summer recipes, essential oil blends, and ways to root deeper into calm and joy — all season long.

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

5 Calming Poses to Support Cortisol Balance

June 12, 2025August 7, 2025 / embracingspirit / Leave a comment

Cortisol Reset: 5 Yoga-Inspired Poses to Help You Feel Calm and Grounded

Have you ever felt tired but wired at the end of the day—like your body is begging for rest, but your mind just won’t turn off?

That’s often a sign of high cortisol levels—your body’s primary stress hormone—still running the show, even when the day is done. Whether you’re managing chronic stress, burnout, fibromyalgia, or post-surgical healing (like me), that overstimulated nervous system can leave you feeling restless, achy, and emotionally depleted.

Over the years, I’ve found that weaving a simple, mindful yoga practice into my evening routine can help bring the body into a state of rest and safety. This gentle sequence of five poses is my personal cortisol reset—designed to calm the nerves, ground the energy, and support the body’s natural transition into rest and recovery.

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1. Legs Up the Wall (Viparita Karani)
This restorative inversion helps drain tired legs, calms the mind, and invites your body into its parasympathetic “rest and digest” state.

Try it for 5–10 minutes with a folded blanket under your hips and soft lighting in the room.

2. Supported Child’s Pose (Balasana)
This gentle forward fold cradles the nervous system. When supported with pillows or a bolster, it helps you feel held and grounded.

Let your arms relax and forehead rest on something soft to activate the calming pressure points.

3. Seated Forward Fold (Paschimottanasana)
A slow, inward fold that quiets the thoughts and releases tension in the spine and hamstrings.

Don’t worry about reaching your toes—just soften and breathe.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)
A beautiful heart-opener that helps ease anxiety and promote stillness. Use pillows under the knees for full support.

Place one hand on your heart and one on your belly to connect inward.

5. Supine Twist (Supta Matsyendrasana)
This twist helps release the spine, massage the organs, and encourage a natural detox of the stress hormones.

Let your breath be long and slow here, feeling into the release.

Bonus Tip: Add Essential Oils for Even Deeper Calm

Pair this practice with a calming essential oil blend for extra support. I like to use a blend of tulsi, cedarwood, clary sage, and chamomile—applied over the adrenals (lower back), heart, and wrists. Aromatherapy sends another signal to your body: “You are safe. You can rest now.”

Your Cortisol Reset Ritual

Set the tone with soft lighting, a cozy blanket, maybe a cup of herbal tea or magnesium. Take your time with each pose, focusing on slow, nourishing breaths. Even just 15–20 minutes can shift your nervous system in powerful ways.

Your body wants to heal—it just needs space and signals of safety. This practice can be your invitation to slow down and reconnect with that healing rhythm.

Let me know if you try this sequence—or share your favorite evening wind-down ritual in the comments. We’re in this together.

Looking for more gentle healing tools?
Be sure to subscribe to my YouTube channel for upcoming guided videos and practice sessions.

Shop My Wellness Picks on Amazon

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

Interested in being part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

A Mid-Year Reflection: Returning to My Word of the Year

June 9, 2025August 7, 2025 / embracingspirit / Leave a comment

Coming Back to Center: A Mid-Year Reflection on My Word of the Year

Back in January, I set an intention for the year—a single word that would guide me, ground me, and gently pull me forward when things felt heavy: RENEWAL

At the time, I wrote about what I hoped this word would bring into my life. The year was fresh, and like many of you, I felt a quiet optimism tucked inside the unknown. Now, as we meet the halfway mark of 2025, I wanted to pause. Breathe. Reflect. Revisit.

What’s Shifted Since January

This year has unfolded in ways I couldn’t have predicted. There have been seasons of pain and fatigue, but also moments of resilience and creativity that surprised me.

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I’ve had to adjust how I move through the world—literally and emotionally. What once looked like long hikes and high-energy classes now looks like short walks with a cane, deep breaths between strength training sessions, and meaningful time behind the keyboard writing and creating.

I’m still showing up—but in new ways.

Has My Word Stayed With Me?

Yes. In unexpected ways. It whispered through quiet mornings. It held my hand when I had to slow down. It was there when I reimagined what strength could look like in a healing body.

It’s not always easy to stay connected to a word or intention. Life gets busy, messy, unpredictable. But coming back to it now—six months later—I’m reminded that this isn’t about perfection. It’s about presence.

Looking Ahead

As we move into the second half of the year, I’m not setting new goals or adding pressure. Instead, I’m asking:

How can I honor this word for the next six months?
Where does it want to guide me now?
What would it look like to live even more aligned with this intention?

Maybe you chose a word in January too—or set a goal that’s gotten dusty. That’s okay. Let’s dust it off together. Recommit. Reimagine. Or maybe even pick a new one if the old one no longer fits.

The beauty of intention is that it’s never too late to begin again.

A Gentle Invitation

If you feel called, take five minutes today to reflect:

What was your word or theme for the year?
How has it shown up?
What does it need now?

And if you’d like, share your word or reflection in the comments—I’d love to hear how your year is unfolding.

Here’s to the second half of 2025… may it meet us gently and deeply.

With heart,
Stacie

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

Reflexology & Essential Oils: A Gentle Partnership for Holistic Healing

June 7, 2025August 7, 2025 / embracingspirit / Leave a comment

Reflexology & Essential Oils: A Gentle Partnership for Holistic Healing

There’s a quiet wisdom in our hands and feet—tiny pressure points that mirror every part of our body. Reflexology, the practice of applying gentle pressure to these zones, offers a pathway to balance, relaxation, and natural healing. When paired with the aromatic support of essential oils, the experience becomes a rich, sensory ritual that soothes both body and mind.

What Is Reflexology?

Reflexology is based on the idea that each area of your foot (or hand) corresponds to an organ, gland, or system in the body. By using specific thumb, finger, or massage tool techniques, a reflexologist can:

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Promote Circulation: Encouraging blood flow to tired muscles and organs.
Balance Energy: Helping clear blockages in what traditional Chinese medicine calls “qi” or life force.
Support Relaxation: Activating the nervous system’s parasympathetic (rest-and-digest) response.
Encourage Detoxification: Stimulating lymphatic drainage and kidney function.

Many people report feeling deeply relaxed after a reflexology session, often remarking that it feels like a full-body release even though the technique is focused on the feet (or hands).

Why Add Essential Oils?

Essential oils amplify the benefits of reflexology in a few beautiful ways:

Enhanced Relaxation: Oils like lavender or Roman chamomile help quiet the mind and deepen the sense of calm that reflexology invites.
Targeted Support: Specific oils can be chosen to support certain areas—peppermint for headache relief, ginger for digestion, or eucalyptus for respiratory comfort.
Nervous System Balance: Oils such as frankincense or vetiver ground and stabilize, helping the nervous system transition more fully into rest and repair.
Ritual & Intention: Aroma activates our limbic system (the part of the brain tied to emotion), making every touch point feel intentional and sacred.

By combining touch with scent, you’re engaging multiple pathways of healing: physical, energetic, and emotional.

How to Practice Reflexology at Home with Essential Oils

You don’t need fancy tools or a professional massage table to enjoy a simple reflexology session. Here’s a gentle at-home ritual:

Set the Space
- Find a quiet corner, dim the lights, and play soft music or nature sounds.
- Diffuse an essential oil blend that promotes relaxation—try lavender + bergamot or a premade “Calm” blend.
Prepare Your Feet
- Soak your feet in warm (not hot) water for 5–10 minutes. Add a few drops of lavender or chamomile oil to the water.
- Pat dry with a soft towel and sit comfortably in a supportive chair.
Choose Your Oils
- For general relaxation: Lavender (nerve-soothing) + Roman Chamomile (calming inflammation).
- For digestive support: Peppermint (stimulates digestion) + Ginger (warming, anti-nausea).
- For stress relief: Frankincense (grounding) + Ylang Ylang (balances mood).
Mix 2–3 drops of your chosen oil(s) with a tablespoon of carrier oil (like fractionated coconut or sweet almond).
Start with Gentle Strokes
- Warm the blend in your hands. Begin by gently stroking the entire top and bottom of each foot—this invites circulation and a moment to notice any areas of tension.
Work the Reflex Points
- Use your thumb to apply gentle pressure in small circles to these key zones on the sole of the foot:
  - Ball of the Foot (Chest/Heart Zone): Beneath the toes, along the pad.
  - Arch (Digestive/Abdominal Zone): The middle curve of the sole.
  - Heel (Pelvis/Lower Back Zone): The fleshy part under the heel.
  - Inner Edge (Spine Zone): Run your thumb along the inner arch.
Spend about 30 seconds to 1 minute on each point, adjusting pressure to what feels supportive (never painful).
Soften and Soothe
- Finish with soft, sweeping strokes across the entire foot. Take a few moments to simply rest and breathe, allowing the oils and touch to integrate.

The Holistic Benefits You’ll Feel

Deep Relaxation: The combination of intentional touch and calming scent helps your nervous system shift into rest mode.
Mind-Body Connection: By focusing on your feet, you naturally turn inward, nurturing presence and awareness.
Improved Circulation: Stimulating reflex points encourages blood flow, which can ease muscle tension throughout the body.
Emotional Release: Essential oils can gently unlock stored emotions—pair that with reflexology’s balancing touch, and you may find a surprising sense of calm.

Even if you only practice once a week, you’ll likely notice incremental shifts: calmer evenings, a lighter mood, and more ease in your body.

A Gentle Invitation

If you’ve never tried reflexology before, start small. Spend just five minutes on each foot, using a favorite essential oil blend. Notice how your mind and body respond. Over time, this ritual can become an anchor—an act of self-care that grounds you back into your own body, your own breath, your own peace.

Have you tried combining reflexology and essential oils before? I’d love to hear what oils you reach for and how your body responds. Share your thoughts below or tag me in your reflexology moments!

Until next time, may you walk softly, breathe deeply, and find calm in every step.

If you would love to be part of my essential oil community and are ready to start using pure essential oils, shop here or email me for a free 1:1 consultation.

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

Post-Hip Replacement Rehab Series Part 3 | Seated Balance & Tree Pose Prep for Hip Stability

June 6, 2025August 7, 2025 / embracingspirit / Leave a comment

Post-Hip Replacement Rehab Series Part 3 | Seated Balance & Tree Pose Prep for Hip Stability

In Part 3 of the Post-Hip Replacement Rehab Series, we focus on seated balance and gentle tree pose preparation—a beautiful combination for building confidence, strength, and coordination during your healing process.

This practice is designed for those who may not yet feel ready to stand but are eager to engage their hip flexors, improve postural awareness, and activate stabilizing muscles—all while seated.

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In This Class You’ll Explore:

Hip flexor activation for stability
Controlled leg movements to build strength
Tree pose-inspired motions to promote neuromuscular connection
Breath-led awareness for calm and focus
Supportive cues for posture and alignment

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Whether you’re in early recovery or looking for seated practices to supplement your healing, this class offers accessible yet powerful movement with compassion at its core.

Start Your Journey Today

• Watch Part 1 on YouTube: https://youtu.be/NCSvw0_cogU
• Subscribe for the full series: Click here
• Support this work: Buy Me a Coffee
• Watch the full Rehab Playlist: View Playlist

Let this gentle practice guide you into deeper strength and steadiness—right from your chair.

With love and support,
Stacie

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

The Benefits of Gardening

June 5, 2025August 7, 2025 / embracingspirit / Leave a comment

The Benefits of Gardening + 5 Easy Vegetables & Flowers to Grow for Beginners

There’s something incredibly healing about placing your hands in the soil, feeling the sun on your back, and watching something grow under your care. Gardening is more than just a hobby—it’s a grounding ritual, a way to connect with the earth and your inner calm.

For me, gardening has become a gentle form of therapy. On days when my body aches or my mind feels overwhelmed, tending to even a small garden brings me back to the present. The rhythm of watering, weeding, and nurturing offers a simple joy that can’t be found in screens or busy schedules.

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The Healing Benefits of Gardening

Whether you’re working with a big backyard or a few pots on a patio, gardening offers many benefits:

Reduces stress and anxiety: Tending to plants activates the parasympathetic nervous system, promoting calm and relaxation.
Boosts mood and mental clarity: Just 20 minutes outside in the garden can increase serotonin and help reduce brain fog.
Encourages gentle movement: Digging, bending, and planting offer mindful, low-impact physical activity.
Promotes healthy eating: Growing your own food makes it easier to nourish your body with fresh, seasonal produce.
Connects you with nature: Gardening brings awareness to the seasons, weather, and rhythms of the earth—things we often overlook in busy life.

Top 5 Vegetables for Beginner Gardeners

If you’re new to gardening, these veggies are forgiving, productive, and perfect for beginners:

Cherry Tomatoes – Easy to grow in containers or garden beds. They thrive in full sun and reward you with a burst of sweetness all summer long.
Zucchini – Zucchini grows quickly and abundantly with very little effort. One plant can keep you well-stocked for weeks.
Lettuce – Grows fast and doesn’t need a lot of space. You can even harvest leaves as needed for salads.
Radishes – These root veggies mature in as little as 3–4 weeks and are fun to grow with kids.
Green Beans – Whether you choose bush or pole varieties, green beans are reliable, tasty, and great for beginner hands.

Top 5 Flowers for Beginner Gardeners

Flowers bring pollinators, beauty, and joy. These blooms are easy to grow and great for first-time gardeners:

Marigolds – Hardy and pest-resistant, these sunny blooms also protect vegetables from unwanted bugs.
Zinnias – Fast-growing, colorful, and loved by bees and butterflies.
Sunflowers – Tall, cheerful, and incredibly easy. They grow quickly and bring instant delight.
Calendula – Not only pretty, but also edible and great for herbal remedies like salves and teas.
Cosmos – Delicate and wispy, cosmos add charm and require minimal effort to flourish.

Final Thoughts

You don’t need a green thumb or fancy tools to begin. Just a bit of curiosity, some sunshine, and a willingness to nurture something tiny into something beautiful. Start small, stay curious, and let your garden grow alongside you.

If you’re already gardening—or just getting started—I’d love to hear what you’re planting this season. Let’s grow together. ?

With dirt under our nails and joy in our hearts,
Stacie

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

Looking for the tools and products I swear by? Visit my Amazon storefront for a handpicked collection of my favorite finds—from kitchen gadgets to wellness essentials. Click here to explore and shop my must-haves including gardening tools!

Adrenal Fatigue & High Cortisol at Night: Natural Ways to Find Calm

June 3, 2025July 10, 2025 / embracingspirit / Leave a comment

Let’s Talk About Adrenals, Cortisol & Calm

Lately, my evenings have felt especially hard—my body gets tense, my muscles ache, and my nerves feel like they’re buzzing under my skin. Even when I’m exhausted, I struggle to settle. If you know that tired-but-wired feeling… you are not alone. ?

For me, it often comes down to adrenal fatigue and high cortisol at night—a common challenge for anyone managing chronic stress or fibromyalgia. When the adrenals are constantly “on,” it’s hard for the nervous system to power down.

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One thing that’s helped me so much is creating a consistent, gentle evening routine—especially using this calming essential oil blend designed to support the adrenals, ease the nervous system, and reduce those cortisol spikes that keep us restless.

Adrenal-Calming Oil Blend

Add to a 10–15 ml roller bottle with carrier oil (like fractionated coconut):

Tulsi (Holy Basil) – Stress relief – Balances cortisol, deeply calming.
Cedarwood – Grounding – Calms the mind and supports deep rest.
Frankincense – Stability – Eases tension, promotes nervous system balance.
Clary Sage – Hormone harmony – Soothes mood swings and emotional stress.
Bergamot – Uplifting – Gently boosts mood while easing anxiety.
Roman Chamomile – Soothing – Softens irritability and supports sleep.

I apply it to my lower back (over the adrenals), my heart, and wrists—and just breathe. Sometimes I’ll diffuse it too as I wind down for bed.

Pair this with soft lighting, some gentle breathing or stretching, and maybe a cozy tea or magnesium supplement… and you’ve got a ritual that reminds your body it’s safe to rest.

Let me know if you try the blend—or if you’re also riding that high-cortisol wave at night. We’re in this together. I am happy to mail you one to try! Also, looking for my favorite essential oil tools and supplies? I’ve curated a selection of my top-quality blends and tools over on my Amazon shop—everything I use in my evening routines and yoga offerings. Click here to explore and shop my must-have oils, diffusers, and more: www.amazon.com/shop/embracingspirityoga.

Happy exploring, and may these simple treasures bring calm and joy to your days!

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If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

Hip Replacement Rehab Part 2 | Standing Strength & Stability with Chair Support

June 2, 2025July 19, 2025 / embracingspirit / Leave a comment

Post-Hip Replacement Rehab Series Part 2 | Standing Strength & Stability with Chair Support

As we continue the Post-Hip Replacement Rehab Series, I’m excited to share Part 2, a gentle yet powerful practice focused on standing strength and stability.

After hip surgery, transitioning back into standing movements can feel intimidating. That’s why this session is designed to offer supportive, low-impact strength training—all with the help of a sturdy chair.

In This Session, You’ll Practice:

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Chair-supported hip extensions to engage the glutes
Gentle squats to build foundational leg strength
Open-chain leg mobility work for increased range
Balance and coordination drills for safety and confidence
Breath-centered cues to calm your nervous system

This session is perfect whether you’re newly cleared to stand or working on gradually progressing your recovery. Move at your own pace, listen to your body, and remember—every small step is progress.

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Start Your Journey Today

• Watch Part 1 on YouTube: https://youtu.be/NCSvw0_cogU
• Subscribe for the full series: Click here
• Support this work: Buy Me a Coffee
• Watch the full Rehab Playlist: View Playlist

Let’s continue this journey together, standing strong with grace and care. With warmth,
Stacie

If you love my content and want more tools for mindfulness & movement, check out my digital products on Buy Me a Coffee! Your support helps me continue creating.

Hip Rehab Part 1: How to Activate Key Muscles After Surgery

May 31, 2025July 10, 2025 / embracingspirit / Leave a comment

Hip Rehab Part 1: How to Activate Key Muscles After Surgery

After six hip surgeries and countless rounds of rehab, I’ve learned that healing isn’t about doing more — it’s about doing what matters. Right now, that means going back to the foundation: muscle activation.

In this first post of my Hip Rehab Series, I want to share how I’m rebuilding strength from the inside out by focusing on simple but essential movements like pelvic tilts, bridges, and gentle core activation. These movements may look basic, but they’re powerful.

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Why Activation Matters in Hip Rehab

When you’ve been through injury, surgery, or chronic pain, certain muscles can go offline. Your body finds workarounds — compensating with tension, poor movement patterns, or even instability in surrounding joints.

Before jumping into strength work or balance drills, we need to wake up the core players

• Glutes (especially gluteus medius and maximus)

• Deep core (like the transverse abdominis)

• Lower back stabilizers

• Hip flexors (gently and intentionally)

These muscles stabilize the pelvis and hip, and their activation sets the stage for everything that follows.

My Go-To Rehab Movements

Here are the three foundational exercises I return to, again and again — whether I’m starting over after surgery or just checking in with my body on a tough day.

1. Pelvic Tilts

A gentle way to reconnect with the core and learn how to move the pelvis intentionally.

• How I do it: Lying on my back, knees bent, feet flat. I gently tilt the pelvis back to flatten the low back against the floor, then return to neutral.

• Why it works: Helps engage the deep abdominal muscles and creates awareness in the lumbar spine and pelvis

2. Bridges

A classic for good reason — bridges activate the glutes, open the front of the hips, and encourage pelvic stability.

• How I do it: Same position as pelvic tilts, but I press through my heels to lift my hips while squeezing my glutes — then lower slowly.

• Tips: I focus on slow, controlled movements and pause at the top to make sure I’m engaging the glutes (not just my lower back).

3. Basic Core Activation

I focus on breath-led activation — gently drawing in the lower belly on the exhale while maintaining relaxed shoulders and jaw.

• How I do it: Sometimes I place hands on my belly and ribs to feel the breath and deepen the connection.

• Why it helps: Creates a strong center to support hip and pelvic movement. Think of it as turning on the light switch before entering the room.

Why I’m Returning to These Basics

After all my surgeries — and especially this latest one — I’ve learned that healing isn’t linear. Sometimes, the best thing we can do is go back to the beginning with compassion and patience.

These foundational exercises help me:

Rebuild from a place of alignment
Reduce compensation patterns
Set the stage for long-term strength

They’re also a reminder that simple is not weak. These movements challenge me to slow down, breathe deeply, and move with awareness.

A Gentle Reminder

Whether you’re recovering from surgery or simply trying to reconnect with your body, these small movements matter. You don’t have to push through pain or skip steps. Healing happens in the quiet, intentional moments.

In my next post, I’ll share how I layer in functional strength and stability, but for now — I’m honoring this phase. One breath, one bridge, one tilt at a time.

Post-Hip Replacement Rehab Series ? Part 1 | Gentle Core & Hip Activation for Healing. If you would prefer a seated version of Hip Activation, please visit this video.

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