Self-Care + Nutrition Aligned with Your Sacred Rhythms — Even in Perimenopause

All cycles are sacred.

From your first bleed to your last, and every unpredictable twist and hormonal turn in between—your cycle is not a curse. It’s a map, a rhythm, a spiral of divine knowing. Whether you’re in your fertile years, navigating perimenopause, or post-menopausal and feeling the echoes of the moon within your bones—this is your reminder:

Embrace each phase of your cycle with open arms and a curious heart. The ebb and flow of your hormones shape not only your body but also influence your emotions, creativity, and intuition. Each cycle brings with it an opportunity for reflection and growth. As you journey through the seasons of your reproductive life, acknowledge the power that lies within you.

In your menstruating years, honor the shedding of the old to make space for new beginnings. This is a time for introspection, a chance to listen to your innermost thoughts and desires. As you transition into perimenopause, recognize the wisdom accumulated over the years and the transformation that awaits you. It is a time of embracing change, allowing yourself to release what no longer serves you while preparing for the next chapter.

Finally, in your post-menopausal phase, wear your experience like a badge of honor. The cycles may have slowed, but the wisdom gained is profound. Allow the echoes of the moon to remind you of your connection to the rhythm of nature and the divine. Each phase, each cycle, weaves together the tapestry of your life, forming a unique narrative that is entirely your own. Embrace it—your cycle is a sacred journey, and you are its wise navigator.

✨ There is no shame here. No embarrassment. Just reverence. ✨

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🌺 A Cycle-Aligned Life is a Sacred One

This guide was born from real experiences—my own chaotic cycle shifts, hormone swings, sleepless nights, and spiritual nudges to slow down and listen to my body. Each of these elements taught me invaluable lessons about the rhythms of life and the profound wisdom that lies within our physical selves.

We’re so often told to just push through, to ignore signs of fatigue and discomfort, to conform to societal expectations without question. But I’m here to say: your cycle is not an inconvenience—it’s your compass. It offers insights into your physical, emotional, and spiritual state, guiding you toward a deeper understanding of yourself.

Each phase of your cycle presents opportunities for reflection and growth. Embracing this journey means acknowledging both the highs and lows, learning to navigate them with grace, rather than rushing through them. By tuning into your body’s signals, you can uncover patterns that inform your choices, helping you to align more authentically with your true self.

This guide serves as a reminder that taking the time to connect with your body is not merely a luxury—it’s essential. Your cycle provides essential feedback that can enhance not just your well-being, but your overall quality of life. When you learn to honor these natural rhythms, you’ll find that they can lead you to a more balanced, fulfilling existence.

🔮 Ready to Go Deeper?

If you’re nodding along—welcome home.
This is why I created:

🌕 The Goddess Cycle Guide

A soft, sacred approach to navigating your cycles—with rituals, nutrition tips, self-care practices, and moon-aligned wisdom for each phase—serves as a gentle reminder to honor our bodies and rhythms. Embracing this holistic perspective not only enhances our understanding of our individual journeys but also fosters a deeper connection with the universe around us. By incorporating mindful practices such as journaling, meditation, and herbal remedies, we create a nurturing space that supports our emotional and physical well-being. Whether it’s the new moon that inspires intention-setting or the full moon that showcases completion and gratitude, aligning with these lunar phases can illuminate pathways for personal growth and self-discovery.

Whether your cycle is regular, irregular, or totally wild right now—this is for you.
Let this guide help you reconnect with your body, your intuition, and your inner goddess as you navigate through the complex rhythms of your menstrual cycle. Embrace the wisdom that comes with each phase, acknowledging your unique experience and allowing yourself to flow with the changes. By tuning into your body’s signals and honoring its needs, you will discover a deeper sense of empowerment and self-awareness. This journey of self-discovery will not only enhance your physical health but also strengthen your emotional resilience, weaving a profound connection between you and the sacred feminine energy that resides within.

In this Goddess Cycle Guide, we’ve included:

💫 The Guide:

• Rituals for each cycle phase, including mindfulness practices, exercise routines, and nutrition tips that align with the changing energies of the menstrual cycle, to foster a deeper connection to one’s body and enhance overall well-being.
• Healing bath + shower ideas with herbs:
  • Incorporate soothing chamomile and lavender blossoms for relaxation.
  • Use fresh eucalyptus leaves to invigorate your senses and clear your mind.
  • Add rosemary for its uplifting scent, which can help reduce stress and fatigue.
  • Create a blend of sea salt and essential oils for a rejuvenating experience.
• Lunar-aligned food and tea support, promoting harmony with the moon’s phases through a selection of natural ingredients and soothing brews that enhance well-being and align with cosmic energies.
• Mood-tracking tips: Keeping a regular log of your emotions can help in identifying patterns and triggers. Consider noting the time of day, your activities, and any significant interactions, as these factors can influence your mood significantly. Additionally, reviewing your entries periodically can provide valuable insights into your emotional well-being and highlight areas for improvement.
• Sacred journal prompts that encourage self-reflection, introspection, and provide a pathway to deeper understanding of your inner thoughts and feelings.
• Tips for navigating perimenopause with grace and grounding: It is essential to explore various strategies that promote emotional balance, physical health, and mental clarity during this transitional phase. Consider incorporating mindfulness practices, regular physical activity, and a balanced diet rich in nutrients to support your body. Make sure to stay connected with a community or support network to share experiences and gain insights, which can help you feel less isolated. Additionally, prioritize self-care by allowing yourself moments of rest and reflection, ensuring a smoother journey through this life stage.

🌕 Rituals for Each Cycle Phase

Mindfulness, Movement, and Nourishment for Every Energy Shift

Your menstrual cycle is a sacred spiral of energy—mirroring the rhythms of the moon and the earth. When we begin to live in sync with these phases, we can tap into our inner power more fully, reduce overwhelm, and nurture a deeper, loving relationship with our bodies.

Here’s how to work with each phase — physically, spiritually, and emotionally:

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🌑 Menstrual Phase (Days 1–5)

The Dark Moon | The Crone | Winter Energy
Your body is bleeding. Energy is at its lowest. This is the time for release, rest, and renewal.

🌙 Mindfulness Practices:

• Journaling: What am I ready to release?
• Meditation on letting go; visualize your blood as sacred water cleansing what no longer serves.
• Oracle/tarot pull: a message for this new cycle.

🧘‍♀️ Movement:

• Restorative yoga (child’s pose, reclined butterfly, legs-up-the-wall)
• Gentle stretching or simply intentional stillness

🥣 Nutrition Tips:

• Warm, iron-rich foods: soups, stews, beets, spinach, lentils, molasses, nettle infusions
• Red raspberry leaf tea or ginger tea for cramps
• Hydrate more than usual—add a pinch of sea salt or lemon for electrolyte support

🔮 Ritual:

• Draw a salt bath with mugwort, rose, or lavender.
• Burn black or deep purple candles to symbolize death and rebirth.

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🌒 Follicular Phase (Days 6–13)

Waxing Moon | The Maiden | Spring Energy
Hormones are rising. Creativity returns. You’re full of ideas and potential.

🌸 Mindfulness Practices:

• Goal setting: What do I want to grow this cycle?
• Vision board journaling or manifestation scripting
• Affirmation: “I am energized and blooming.”

🏃‍♀️ Movement:

• Light cardio, hiking, dancing, flow yoga
• This is the best time to start new routines

🥗 Nutrition Tips:

• Fresh, vibrant foods: sprouts, leafy greens, fermented foods, seeds (pumpkin, flax)
• Smoothies with maca, berries, and protein
• Support detox with lemon water and dandelion tea

🕯 Ritual:

• Create a new altar space for the cycle
• Use yellow or green candles for renewal and growth

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🌕 Ovulation Phase (Days 14–17)

Full Moon | The Mother | Summer Energy
You’re magnetic. This is the time of connection, confidence, and radiance.

💖 Mindfulness Practices:

• Reflect on your power: Where am I most radiant right now?
• Share your voice—write, speak, or connect with your community
• Affirmation: “I trust my light to guide me.”

💃 Movement:

• High-energy workouts: dancing, cycling, cardio classes
• Group classes or anything social and invigorating

🥑 Nutrition Tips:

• Cooling foods: cucumber, watermelon, leafy greens, quinoa
• Support liver health with cruciferous veggies (broccoli, cauliflower)
• Hydration is key—coconut water or infused water with mint and lime

🔥 Ritual:

• Charge crystals or water under the full moon
• Host a small full moon circle or do a solo gratitude fire ritual

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🌘 Luteal Phase (Days 18–28)

Waning Moon | The Enchantress | Autumn Energy
Energy turns inward. You may feel sensitive, tired, or more intuitive. Prepare to release again.

🌾 Mindfulness Practices:

• Shadow work journaling: What truth is surfacing? What boundaries need enforcing?
• Self-compassion meditations
• Affirmation: “I allow space for all of me.”

🧘 Movement:

• Slow flows, yin yoga, walking in nature
• Honor what your body needs (which might be less)

🥘 Nutrition Tips:

• Warming foods: roasted root vegetables, cinnamon, turmeric, bone broth
• Increase magnesium (dark chocolate, pumpkin seeds, almonds)
• Herbal support: passionflower, lemon balm, chasteberry (vitex)

🕯 Ritual:

• Cleanse your altar or sacred space with smoke or sound
• Begin prepping your home or schedule for more rest

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🌙 Perimenopausal Note:

Your phases may not be “on time” or “clear-cut.” That’s okay. Track your emotions, energy, and dreams rather than just bleeding days. This gives you your own rhythm to follow.

Use the Moon as your cycle mirror:

• New Moon = Menstrual Phase
• First Quarter/Waxing = Follicular
• Full Moon = Ovulation
• Waning Moon = Luteal

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🌊 Perimenopause & the Wild Middle Years

This season is not a decline—it’s a sacred initiation. A powerful transformation.

Here are a few things that are making a difference in my journey:

1. Magnesium + Herbal Allies

I swear by magnesium glycinate for mood swings and sleep. When my nervous system is screaming, I wrap myself in calm with chamomile, lemon balm, passionflower, and my favorite mushroom blends. They don’t just help—they hold me.

2. Nervous System Reset Rituals

Even five minutes of breathwork in the bathroom counts.
Walking barefoot in the grass.
Moonlit tea.
Tiny pauses.
These moments whisper to my body:
“You are safe. You are held.”

3. Cooling Rituals for Hot Flashes

💧 Mint + rosewater spritz for the skin
🥒 Frozen cucumber slices on the temples
🌿 Peppermint oil on the back of the neck
These are my mid-summer lifesavers.

4. Protein & Hormone-Supportive Foods

Balancing blood sugar = balancing my sanity.
I try to anchor my meals with protein, dark greens, flaxseed, and antioxidant-rich foods like berries.
Do I still have “toast and a prayer” days? Oh yes. But I’m learning to offer myself grace, not guilt.

5. Tracking = Empowerment

I’ve started logging my moods, symptoms, cravings, dreams, and libido again—and it feels like therapy (but cheaper and with moon icons!).
It’s helped me see patterns where I thought there was only chaos.

✨ Bonus Tips:

• Use color-coded stickers or washi tape in your journal to mark each phase
• Create your own cycle altar with a symbol for each energy (stones, herbs, flowers)
• Give yourself permission to not be productive all the time—your rest is sacred.

🌿 Healing Baths & Sacred Showers

Rituals with Herbs to Cleanse, Rejuvenate & Realign Your Energy

Water is a powerful healer. When paired with sacred intention and herbs, a simple bath or shower can become a deeply transformational ritual—soothing the body, cleansing stagnant energy, and helping you reconnect with your divine essence.

Whether you’re bleeding, bloated, burnt out, or blooming—there’s a healing water ritual to meet you where you are.

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🛁 Healing Bath Rituals

These are more than self-care—they are acts of devotion to your body, your spirit, and your cycle.

🌼 The Relaxation Bath – Unwind & Restore

Best For: Menstrual phase, stress relief, emotional overwhelm
Herbal Allies:

• Chamomile blossoms – Calms nervous tension, promotes emotional release
• Lavender buds – Soothes muscles, eases anxiety, improves sleep
• Calendula petals – Gentle skin healer, brings emotional softness
• Pink Himalayan or Epsom salt – Supports muscle relaxation and energetic clearing

Optional Additions:

• A few drops of lavender or frankincense essential oil
• A moonstone crystal in the bath or nearby

Ritual Add-On: Light a single candle. Say aloud:
“I release what no longer serves me. I allow my body to rest and restore.”

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🌿 The Invigorating Clarity Bath – Wake Up Your Senses

Best For: Follicular or Ovulation phase, mental fog, low motivation
Herbal Allies:

• Fresh eucalyptus leaves – Opens the lungs, clears mental fog, resets focus
• Lemon slices or lemon balm – Cleansing and mood-boosting
• Peppermint or spearmint – Refreshing, awakens the senses
• Sea salt – Energy clearing and grounding

Optional Additions:

• A few drops of eucalyptus or lemon essential oil
• Citrine or clear quartz nearby for clarity and energy

Ritual Add-On:
Envision tension and fog draining away. Say aloud:
“I welcome clarity, energy, and forward movement.”

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🌸 The Uplifting Mood Bath – Emotional Reboot

Best For: Luteal phase, PMS, PMDD, perimenopause mood swings
Herbal Allies:

• Rose petals or rosewater – Heart-opening, promotes self-love
• Rosemary sprigs – Uplifting, mental strength, eases fatigue
• Orange peel or dried hibiscus – Energizing and joyful
• Epsom salt + jojoba oil – Relaxes body and softens skin

Optional Additions:

• Rose or bergamot essential oil
• A piece of rose quartz or carnelian for emotional balance

Ritual Add-On:
Play music that lifts your spirit. Say aloud:
“I am allowed to feel deeply. I am safe in my emotions.”

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🚿 Sacred Shower Ideas – For When You Don’t Have Time for a Bath

💧 Herbal Shower Steam

Best For: Fast stress relief, sinus congestion, spiritual reset

How-To:

• Hang a bundle of fresh eucalyptus, rosemary, and lavender from your showerhead.
• As the steam rises, breathe in deeply and visualize tension melting away.
• You can also place dried herbs in a muslin bag or infuse them in hot water, pouring the steeped tea over your body like a blessing.

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✨ Salt & Oil Body Scrub Ritual

Best For: Energetic cleansing, dry skin, and emotional shedding

DIY Blend:

• ½ cup sea salt or Himalayan salt
• 2 tbsp olive oil or sweet almond oil
• A few drops of essential oil (lavender for calm, rosemary for focus, or orange for joy)

How-To:

• Scrub your body in circular motions, focusing on areas you hold tension.
• As you rinse, imagine the water washing away heaviness and old energy.

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🌕 Moon-Aligned Shower Cleansing

Use this shower ritual to reset your energy in sync with the moon:

• New Moon: Reflect and cleanse old intentions
• Full Moon: Reclaim and celebrate your fullness
• Waning Moon: Release stuck energy
• Waxing Moon: Invite growth and inspiration

Herbs for Moon Showers:

• New Moon: Sage, mugwort, lemon balm
• Full Moon: Rose, jasmine, ylang ylang
• Waning Moon: Basil, rosemary, peppermint
• Waxing Moon: Lavender, lemon balm, thyme

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🌟 Final Touches:

• Play soft music or sound bowls
• Keep a small crystal near your tub or shower
• Use a blessing towel — one set aside for ritual bathing only
• Thank the water for its cleansing, nourishing power

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🌙 Lunar-Aligned Food & Tea Support

Nourish Your Body & Spirit in Harmony with the Moon’s Sacred Rhythms

Just as the moon waxes and wanes, so too do our bodies, emotions, energy levels, and needs. When we align our nourishment with the lunar cycle, we attune ourselves to the natural flow of the cosmos—and create more balance, intention, and healing within.

Each phase of the moon corresponds to a specific energy: some phases call us inward to reflect, others invite us to grow, express, or release. By honoring these energetic shifts with food and tea, we support not just our physical health, but our intuition and spiritual vitality as well.

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🌑 New Moon Nourishment – Root + Reflect

Keywords: Rest, renewal, intention-setting, introspection
Body Needs: Grounding, mineral-rich nourishment, warmth

🍲 Foods:

• Root vegetables (beets, carrots, sweet potato sub: butternut squash or parsnips)
• Warming broths and soups
• Seaweed, lentils, miso (or low-sodium broth if avoiding beans)
• Dark leafy greens (kale, dandelion, chard)
• Iron-rich choices like spinach + nettle infusions

🍵 Tea Support:

New Moon Herbal Tea Blend

• Nettle (nourishment, grounding)
• Red raspberry leaf (womb support)
• Chamomile (emotional balance)
• Ginger (warmth and digestive support)

Affirmation:
“I plant seeds of intention. I am grounded and whole.”

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🌒 Waxing Moon Nourishment – Build + Bloom

Keywords: Growth, energy-building, motivation, creative spark
Body Needs: Protein, energy, hormone support

🥗 Foods:

• Protein-rich meals (chicken, tofu, quinoa, lentil-free soups with added mushrooms)
• Eggs/egg white dishes or alternatives
• Fermented foods (sauerkraut, kimchi, coconut yogurt)
• Seeds: pumpkin and flax for estrogen support
• Fresh greens, citrus fruits, berries

🍵 Tea Support:

Waxing Moon Energy Tea

• Lemon balm (calm motivation)
• Peppermint (clarity and focus)
• Green tea or yerba mate (gentle energy lift)
• Rosehips (Vitamin C + immunity)

Affirmation:
“I grow stronger with every breath. I welcome new possibilities.”

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🌕 Full Moon Nourishment – Radiate + Celebrate

Keywords: Abundance, intuition, connection, celebration
Body Needs: Hydration, balance, heart + liver support

🥥 Foods:

• Hydrating fruits (cucumber, watermelon, berries)
• Light grains like millet or rice
• Coconut water or mineral-rich herbal water
• Cruciferous vegetables (broccoli, cauliflower, cabbage) for liver detox
• Healthy fats (avocado, flax oil, chia)

🍵 Tea Support:

Full Moon Glow Tea

• Hibiscus (heart opening, antioxidant-rich)
• Rose petals (self-love)
• Lemon balm (balance and joy)
• Tulsi/Holy Basil (adaptogen, spiritual clarity)

Full Moon Infused Water Option:

• Cucumber + mint + strawberry in spring water
  Charge under the moon overnight 🌕

Affirmation:
“I honor my fullness. I am radiant, powerful, and in alignment.”

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🌘 Waning Moon Nourishment – Cleanse + Reflect

Keywords: Release, reset, clarity, emotional clearing
Body Needs: Detox, rest, emotional support

🍲 Foods:

• Bitter greens (arugula, dandelion, endive)
• Steamed vegetables + herbal broths
• Lemon + olive oil dressings for gentle liver cleansing
• Turmeric, ginger, and cinnamon to reduce inflammation
• Lighter meals—soups, herbal porridges, and gut-friendly smoothies

🍵 Tea Support:

Waning Moon Detox Tea

• Dandelion root (liver support)
• Fennel (digestive aid)
• Chamomile (soothe & unwind)
• Orange peel or cinnamon (warm emotional clearing)

Affirmation:
“I release all that I no longer need. I make space for healing and grace.”

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🌌 Additional Tips for Lunar Nourishment

🌕 Moon-Charged Water:
Fill a mason jar with spring water, add herbs or fruits aligned with your moon phase, and place under the moonlight to absorb her energy.

🌿 Lunar Tea Brewing Tip:
When possible, steep your tea with intention—stirring clockwise to invite energy in (waxing/full) and counterclockwise to release (waning/new).

🌟 Moon Kitchen Rituals:

• Light a white or silver candle while you prepare food
• Bless your tea and meals with gratitude and purpose
• Play lunar or elemental music in the background to create sacred space

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🌙 Mood Tracking Magic

Unlock Emotional Patterns + Deepen Your Self-Knowing Through Sacred Observation

Your emotions are not random—they’re messages, energetic echoes, and sacred signals from your inner world. By keeping a gentle, nonjudgmental log of your moods, you can begin to see the patterns beneath the chaos, understand how your cycle and environment affect you, and lovingly support your mental and emotional health.

Tracking your mood is not about fixing yourself. It’s about understanding yourself. It’s your sacred map back to balance, truth, and empowerment.

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🌀 Why Track Your Moods?

• Reveal emotional patterns across your cycle and moon phases
• Identify triggers and sensitivities (like certain foods, people, or stress levels)
• Track hormonal changes, especially during perimenopause or irregular cycles
• Recognize what lights you up—and what drains your energy
• Build a deeper relationship with your intuition
• Gain insight into pain, libido, cravings, and flow over time

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📱 A Personal Note from Me (Mrs. B)

I personally use an app called Clue, and it has been a game-changer in my journey. It allows me to track not just my cycle and period flow, but also:

• Mood fluctuations
• Pain levels and location
• Food cravings
• Sexual desires and energy
• Mental clarity or fog
• And even how well I sleep

It’s a sacred little dashboard of my mind-body-spirit cycle. Seeing all that data visually over weeks and months has helped me understand when I’m shifting hormonally, when I need to rest, and when I’m in a creative high. Especially in perimenopause, this has helped me reclaim some peace and predictability in what can feel like chaos.

You can use Clue, a paper journal, or even voice memos—whatever helps you stay consistent and honest with yourself.

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🖊 What to Include in Your Mood Tracker

Try not to overthink it. You can be simple or elaborate, as long as you’re consistent and honest. Here are a few soul-aligned ideas:

• Mood Description (words, emojis, scale 1–10)
• Time of Day (am vs. pm energy can vary wildly)
• Cycle Day or Moon Phase (apps like Clue make this easy)
• Activities & Environment (what were you doing, eating, or dealing with?)
• Emotional Triggers or Sparks (what set the mood off—or what improved it?)
• Coping Tools Used (what helped? what didn’t?)

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✨ Tracking your emotions isn’t about perfection or turning yourself into a project. It’s about pattern recognition, self-compassion, and sacred awareness.

💡 What keeps showing up?
💡 What helps you feel better?
💡 Where does your energy naturally ebb and flow?

This is the art of self-intimacy. Of sovereignty. Of sacred witnessing.

📓 Sacred Journal Prompts

A Pathway to Self-Discovery, Healing & Intuitive Alignment

Your journal is not just a notebook—it’s a sacred mirror. A container for your truth, your transformation, your magic.

Carving out time to reflect with intention allows you to process emotions, track patterns, connect with your intuition, and heal in real time. Whether you journal daily, weekly, or just when you’re called to, these prompts will help you gently dig deeper into your emotional and energetic landscape.

You don’t have to be a “writer” to benefit from journaling—you just have to show up, be honest, and hold space for your inner voice.

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🌑 New Moon & Menstrual Phase Prompts

Themes: Release, rest, reflection, planting seeds

• What am I ready to let go of emotionally, physically, or spiritually?
• Where am I holding onto old energy that no longer serves me?
• What does rest look like for me right now?
• What intention do I want to set for the cycle ahead?
• What message is my body trying to send me during this phase?

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🌒 Waxing Moon & Follicular Phase Prompts

Themes: Growth, creativity, clarity, new beginnings

• What am I most excited to begin or explore this cycle?
• Where do I feel the spark of possibility in my life right now?
• What habits or practices support my growth and expansion?
• How can I invite more joy and curiosity into my daily life?
• What does my inner Maiden (youthful energy) want to express?

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🌕 Full Moon & Ovulation Phase Prompts

Themes: Illumination, connection, expression, gratitude

• What am I proud of in this moment?
• How do I feel when I am fully seen and heard?
• What parts of myself am I ready to celebrate and share?
• Who or what fills my cup—and how can I express gratitude for them/it?
• What truth is being illuminated in my life right now?

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🌘 Waning Moon & Luteal Phase Prompts

Themes: Intuition, boundary work, shadow, emotional awareness

• What emotions are rising to the surface that I’ve been avoiding?
• Where do I need to create firmer boundaries or say “no”?
• What patterns keep repeating, and what lesson might they be offering?
• How do I tend to my needs when I’m not feeling “productive”?
• What is my intuition trying to tell me beneath the noise?

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🌙 Perimenopausal & Neurodivergent Soul Prompts

For when your cycle isn’t regular, linear, or predictable—because healing isn’t, either.

• What does my body need from me today—physically, emotionally, and energetically?
• How can I love myself through the shifts and changes I don’t fully understand?
• What am I learning about myself during this season of transition?
• Where do I need to soften, and where do I need to strengthen?
• If I trusted myself fully, what decision would I make right now?

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✨ Sacred Journaling Tips

🕯 Make It Ritual: Light a candle, play soft music, brew tea, and create a sacred space before you write.
🌿 Use Scent & Texture: Incorporate essential oils (lavender for calm, rosemary for clarity), soft blankets, or grounding stones while journaling.
🌕 Journal With the Moon: Journal during each moon phase to align your emotional landscape with cosmic rhythms.
🔮 Pull a Card First: Start with a tarot/oracle pull and let that guide your journaling session.
🖋 Stream of Consciousness: Don’t edit yourself. Just let it all out, uncensored and raw. That’s where the wisdom lives.

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🧘‍♀️ Movement for Hormonal Harmony & Emotional Release

Your body craves different movement throughout your cycle. Movement is not about punishment—it’s about moving stuck energy, supporting detox, and connecting with your body.

Movement Ideas by Phase:

• Menstrual: Restorative yoga, gentle stretching, walking meditation
• Follicular: Dance, light cardio, strength training
• Ovulation: High-energy workouts, hiking, group classes
• Luteal: Yin yoga, low-impact strength, grounding walks
• Perimenopause: Strength training, balance work, somatic dance, pelvic floor exercises

“I move to feel—not to perform. My body is sacred at every size, shape, and season.”

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💬 Community & Connection: Your Circle is Sacred

We were never meant to cycle alone.

Being seen, heard, and validated by other women who understand what you’re moving through can be one of the most healing acts. Whether it’s a moon circle, an online sisterhood, or just a trusted friend—you deserve support.

• Share your truth without shame
• Ask for help when needed
• Celebrate your wins, even the small ones
• Offer presence to others in return

“In community, we are held. In connection, we heal.”

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🛁 Self-Care is Not Optional—It’s Sacred

When we cycle through fatigue, overstimulation, and hormonal chaos, self-care becomes non-negotiable. Think beyond bubble baths—this is about soul rest, boundaries, and choosing yourself again and again.

Soulful Self-Care Suggestions:

• Set tech boundaries during luteal phase
• Use herbs (like chamomile, reishi, or lemon balm) to support your nervous system
• Practice ritual bathing during heavy emotional days
• Take midday resets: a walk, a nap, a moon tea, or just silence
• Schedule “nothing time” on your calendar (yes, literally)

“My needs are valid. My rest is revolutionary.”

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📥 Download the Goddess Cycle Mini-Guide

🌹 Your cycle is not broken. You are not broken.

You are cycling with the cosmos.
You are divine.
You are sacred.

So whether you’re bleeding, spotting, hot flashing, or dancing in the dark moon of your body’s wisdom…

✨ This is your season to honor it all. ✨

As you navigate through this sacred cycle, remember that each phase brings its own unique beauty and insight. Embrace the sensations, emotions, and transformations that arise, for they are integral parts of your journey. Each moment carries a lesson, an invitation to connect more deeply with your intuition and inner strength.

When you feel the raw energy of bleeding or the gentle ebb of spotting, allow yourself the space to reflect. Use this time to release what no longer serves you, and make room for new beginnings. In the heat of hot flashes, recognize the power that lies within you, igniting your passions, and prompting you to express yourself freely.

And when you find yourself dancing in the dark moon, trust in your body’s innate wisdom. This is a time for introspection, to honor your boundaries, and nurture your inner light. Celebrate each aspect of your being, for you are a beautiful tapestry woven from starlight and earth.

So, take a moment each day to honor this incredible cycle. Acknowledge the shifts, respect your rhythms, and revel in the divinity of your existence. You are a cosmic being, magnificent and whole, deserving of love, respect, and joy in all forms. Embrace the energy of this season—it is your time to shine brightly and unapologetically.

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Much love and many blessings,
Mrs. B 🌙