A Gentle Pause: Nourish & Reflect This Season
Hello from Layla Flower Wellness,
As the year draws to a close, it’s a natural time to pause, reflect, and take stock. The past months may have brought challenges, growth, or quiet moments of joy — and all of it is part of your full, beautiful life.
December often feels busy and full of external expectations, but it’s also an opportunity to slow down, notice, and nurture yourself in ways that restore and replenish. Even brief moments of presence can bring clarity and calm.
Here are some gentle, nourishing practices you might weave into your days this month:
Mindful breathing: Pause for a few slow, deep breaths, noticing your body and the rhythm of your inhale and exhale.
Nature walks: Step outside and feel the crisp winter air, notice the light, the bare trees, the sounds around you — even a short stroll can reset your mind.
Cozy reading moments: Curl up with a good book and a cup of tea, cocoa, or warm cider. Let yourself get fully absorbed and let the world slow down.
Mindful movement: Gentle yoga, stretching, or your favorite movement practice can help you feel grounded and alive.
Festive outings: Visit an ice-skating rink, walk through holiday light displays, or simply wander your neighborhood noticing seasonal sights — fully present in the moment.
Mindful eating: Pay attention to your meals — colors, aromas, flavors, textures. Eat slowly and with gratitude, savoring each bite.
Reflection journaling: Write down a few things you’re grateful for, lessons learned, or intentions for the year ahead.
Acts of kindness: Small gestures — a note, a phone call, or helping a neighbor — nourish your heart as much as others’.
Creative expression: Draw, paint, bake, knit, or create something just for the joy of it. Let your hands and mind be fully engaged.
Digital detox moments: Step away from screens for a few minutes or an hour each day to breathe, read, or simply sit in stillness.
Extra Mini‑Nourishing Rituals & Mindfulness Prompts
Evening body-scan: Before bed, spend 5–10 minutes lying quietly and doing a slow mental body-scan (feet → head), noticing sensations and letting go of the day.
Gratitude walk: Take a 10‑minute walk outside and notice at least three things you’re grateful for.
Warm-up cup & silence: Enjoy a warm drink in a quiet spot for 5 minutes, fully present.
Pause-between-tasks reset: Before switching between errands or activities, take one deep inhalation and exhalation to ground yourself.
Reflective letter to self: Write a short note about the year — what you’ve learned, what you release, and what you look forward to.
Guided Meditation: For a deeper practice, you can enjoy a 30-minute body-scan meditation by Jon Kabat‑Zinn here:
Body Scan Meditation – Jon Kabat-Zinn
These practices don’t need to take hours. Even tiny moments of awareness, presence, and kindness can shift your mood, energy, and perspective during a busy season. The key is consistency — showing up for yourself in small ways, every day, so you can move into the new year grounded, reflective, and full of intention.
Maple‑Balsamic Roasted Brussels Sprouts with Pomegranate & Walnuts
A festive, allergy-conscious dish that’s savory, lightly sweet, and perfect for any winter celebration — or simply a nourishing weekday meal.
Ingredients (Serves ~4)
1 lb Brussels sprouts, halved
2 tbsp olive oil
1 tbsp balsamic vinegar
1 tbsp pure maple syrup
Salt & freshly ground black pepper, to taste
¼ cup pomegranate seeds (or dried cranberries if fresh not available)
¼ cup chopped walnuts or pecans (optional; omit for nut-free)
Instructions
Preheat oven to 400°F (200°C).
Toss halved Brussels sprouts with olive oil, balsamic vinegar, maple syrup, salt, and pepper.
Spread on a parchment-lined baking sheet in a single layer.
Roast for 20–25 minutes, stirring halfway, until tender and caramelized.
Remove from oven and toss with pomegranate seeds and walnuts (if using).
Serve warm and enjoy mindfully.
Tips:
Sprinkle a pinch of cinnamon or smoked paprika for extra seasonal warmth.
Special Offer Through January 1
To celebrate the season, I’m offering 20% off any session or package of sessions now through January 1.
Give the Gift of Health — Gift Certificates Available
Gift the gift of wellness to someone you love — or treat yourself. Gift certificates can be applied toward single sessions or packages, making it a thoughtful, health-focused present for any celebration.
A Gentle Blessing (Inspired by Mary Oliver)
“What is it you plan to do
with your one wild and precious life?”
— Mary Oliver, “The Summer Day”
May this season bring you soft moments of rest, deep breaths of gratitude, and quiet wonder in the simple gifts around you. May you walk gently through these closing days of the year, listening, loving, and being fully alive to your one wild and precious life.
With Warmth and Wellness,
Layla Flower
Nutritionist. Wellness Coach. Master Fitness Trainer
415-250-5517
Laylaflowerwellness.com