wellness

5 Grounding Practices during your Fertility Journey

ground practice

As full spectrum doulas we work with many people at different points in their perinatal journey. This includes supporting folks through their fertility journey - this includes anything from attending appointments with our clients, providing information, as well as providing a listening year when needed. We love to equip our clients with coping strategies for all (if not most) situations - whether we are there or not. 

 

For those times when we may not be there, here are 5 grounding practices you can do on your own:

1) Drink a warm beverage

Hear us out - we live in Canada and about now (mid-February) we are only drinking warm beverages - tea, coffee, hot chocolate, warm smoothies, hot broth, etc. It just makes us happy and we think you may enjoy it too. It's cosy and hygge. It makes us focus on the present and warms up from the inside out. 

2) Count your breaths

Give it a try - try counting 100 or 150 breaths. It doesn't matter if you think about other things - go back to one and remember it's not a race or a test. Pay attention to your breaths as you count them and as you reach close to 100 or 150 you may notice your breath pattern changing and your nervous system calming. 

3) Dance* for 5 minutes

Set your timer and (without music) dance - hardIt releases tension from both your body and your mind. (Meredith Grey does it)

*If dancing just isn't for you, job quickly on the spot or air punch forward and sideways #accessible

4) Get outside for an hour or two

We know it's cold outside but you could bundle up! Take a walk in a park, on a trail, on a busy street - whatever works for you (but watch our for that ice!). The change of scenery, air, and pace might get you thinking about other things - or about nothing at all. Consider it your pause and recharge. 

5) Call/meet a friend

We are social creature - even those of us who are introverted benefit from people around other people. Be mindful of when it's time to leave the social interaction for self-care. 

We hope you gives these practices a try and see what works for you! 

Love, 

The Spectrum Team

Happy Holidays

happy holidays 2017

We love winter holidays - they're often cosy and full of hygge (even if we don't get any snow). And when we say winter holidays we really do mean any holiday - whether you celebrate Christmas, Hanukkah, the Winter Solstice, Yule, Saturnalia, or just good old Sunday. This year we thought we'd share some of our favourite foods and traditions:

Vegan-Inspired Dinners

We love a good baked brie just as much as the next person (who isn't vegan or lactose intolerant) but we absolutely adored Oh She Glow's Vegan Lentil Walnut Loaf as the start of our holiday dinners. It's easier to make than it make look and it's delicious as leftovers! We pair it with home made vegetarian gravy (sauteed mushrooms, veggie broth, cornstarch, spices), a side salad (likely kale) and roast veggies! 

Homemade-ish Presents

We *love* The Make Den. This year we learned how to make draw-string sacks (to use instead of gift bags) and leather gift tags! We also big fans of offering baked good and home-made bath salts and scrubs as presents!

Taking it VERY easy on Boxing Day

This year we hope to spend boxing day reading, having tea and cookies, and maybe taking a nice long bath (unless we're at a birth!).

New Year's Wishes

While we don't exactly have new year's resolutions, we like to map our a vision with wishes for the upcoming year on new year's eve (a little like birth wishes!). We write a couple of wishes for each of the following categories: family and friends; romance; money; fun; health and wellness; home; career/work; hobbies/skills/self-growth. You can subtract from these and/or add your own categories! 

That's it for us - we'll see you in the new year with all the amazing things we've been planning! 

xo, 

The Spectrum Team