Wild Indigo Whole-Body Guide
BEGIN HERE
Your Body Is Not the Enemy
Inflammation is part of the body’s protection and repair response.
Ho‘oponopono as a practice of making peace with my body. Thank you for trying to protect me. I am listening now.
Morning Ritual
Wake Up → Bathroom → Kitchen → Wake the Body. A rhythm that makes the pieces easier to remember.
Light + Awakening
Receive warm morning light. Step outside, sit on a porch, open the curtains, or settle near a bright window. Fresh air when available. The point is gently telling the body: morning is here.
Bathroom Ritual
Tongue scraping · castor oil pack · gentle self-acupressure · warm-oil self-massage · facial lymphatic tools or dry brushing when they belong in the morning.
Kitchen Ritual
Hydration · warm or room-temperature drinks · warm lemon water · green tea + matcha · fresh lemon + extra-virgin olive oil shot · protein · fiber · fruit · seasonal foods.
Wake the Body
Gentle lymph-node tapping leads into breath and movement: Kali / Lion Breath · chest opening · WOOOOOSH · heel drops · shaking · Gorilla swings · twists · hip circles · cross-crawl · Chair Pose · bouncing · seated Cat-Cows · stretches · balance · joyful movement.
Wake the Body · Full Movement Flow
The complete sequence for days when there is room for more.
No push-ups. Wake up lymph, circulation, breath + the whole body without turning morning into punishment.
Move · Release · Recover
Movement I Use
- Yoga
- Lymphatic movement
- Peloton / stationary cycling
- At-home weight resistance
- Capacity-based walking
- Supported rebound trampoline
- Qi Gong + Tai Chi
- Gentle spinal rotation
- Tapping / EFT
Fascia + Self-Release
- Foam roller
- Yoga wheel
- Tennis / therapy ball
- Acupressure mat
- Gua sha
- Facial lymph tools
- Dry brushing
- Self-lymphatic drainage
THE TOMORROW CHECK: I notice how movement and bodywork feel later today AND tomorrow.
Daily Comfort + Recovery
- TENS unit
- PEMF + far-infrared mat
- Red-light therapy
- Ice + elevation
- Ice massage
- Moist heat compression
- Magnesium + Epsom-salt bath
- Herbal bags / warm packs
- Castor-oil packs
- Pneumatic compression / compression pants
- Compression socks
- Vibration platform / body shaker
- Hydration
- Quiet recovery after treatments
Warm drinks · warm lower back · warm feet + socks · broths · soups · stews · curries. I also use cold when it serves my body. Heat and cold are tools.
Professional + Complementary Care
TCM + East Asian
Acupuncture · moxa · cupping · Chinese herbs · self-acupressure · Qi Gong · Tai Chi · warm nourishment
Bodywork
Massage · manual lymphatic drainage · craniosacral fascial therapy · reflexology · fascia work · gua sha · warm-oil massage
Water + Temperature
Aquatic therapy · hydromassage · far-infrared sauna · sauna · cryotherapy · cold therapy · colon hydrotherapy
Energy + Spirit
Reiki · sound healing · crystal bowls · gong · singing · drumming · meditation · prayer · mantras · visualization · Ho‘oponopono · Chakra chromatherapy · creative ritual
Nourishment + Plant Support
Already in My Rhythm
- Warm bone broth
- Lemon + olive oil shot
- Soups, stews + curries
- Protein + fiber
- Seasonal foods
- Beets
- Ginger-turmeric-celery-vitamin C shot
- Watermelon juice
- Green tea + matcha
- Warm lemon water
- Electrolytes
- Protein support
Inflammation + Tissue Repair
- Omega-3-rich foods
- Turmeric / curcumin
- Ginger
- Berries + colorful produce
- Vitamin C foods
- Bone broth / collagen / gelatin
- Proline + glycine foods
- Zinc-rich foods
- Magnesium-rich foods
- Beans + lentils
- Whole grains
- Nuts + seeds
Plant Medicine + Supplement Cupboard
Pain/inflammation teas + tinctures · magnesium · vitamins D + K · omega-3s · turmeric/curcumin · ginger · horsetail · cat’s claw · devil’s claw · white willow bark · Boswellia/frankincense · bromelain/pineapple · collagen peptides.
The Pieces That Get Forgotten
Sleep + Body Clock
Morning daylight · consistent rhythm · lower light at night · enough sleep opportunity · quieter evening landing.
Mouth + Gum Health
Brush · clean between teeth · regular dental care · pay attention to persistent bleeding, swelling, pain or infection.
Gut + Microbiome
Fiber-rich plants · beans · lentils · whole grains · vegetables · fruit · nuts · seeds · herbs + seasonal diversity.
Hormones + Changing Bodies
Menstrual cycles · pregnancy/postpartum · perimenopause · menopause · aging + other hormonal shifts belong in the conversation.
Nature + Safe Connection
- Get outside
- Morning sunlight + fresh air
- Forest walks
- Sit beside water
- Garden
- Lie belly-down on the Earth
- Walk slowly + watch birds
- Spend time with animals
- Be with people around whom the body does not have to perform
- Laugh · sing · gather · ask for help · receive care
Your Body May Have Its Own Weather
Spring · Emergence
Morning light · tender greens · herbs · peas · asparagus · walking · mobility · gradual strength.
Summer · Expansion
Hydration · electrolytes · watermelon · berries · tomatoes · cucumbers · herbs · water movement · shade + recovery.
Autumn · Gather
Roots · squash · apples · pears · mushrooms · beans · whole grains · soups · broths · warmth + sleep rhythm.
Winter · Conserve
Broths · stews · curries · roots · legumes · cooked greens · warming spices · warm feet · daylight · manageable strength + rest.
When I Am Actively Flaring
THE INFLAMMATION BUCKET
What is filling my bucket today, and what could make it a little lighter?
Sleep · food · movement · recovery · injury · illness · hormonal shifts · stress · oral health · environment · connection · rest.
★ The light in me honors the light in you. ★