When we were kids we fought our parents on taking naps and going to bed. As teens and young adults we wanted to stay up late and sleep in. Now as full-fledged adults, sometimes all we want to do is sleep.
Sleep is our body’s natural repair time. When we rest, our muscles recover, our mind resets, and our immune system strengthens. And yet many of us sacrifice sleep in favor of “just one more episode”, “just one more chapter”, or “just one more task.”
This week, I invite you to take a few minutes, create and write down a sacred wind-down ritual: dim the lights, sip herbal tea or water, stretch gently, and leave your devices outside the bedroom. Even just 15–30 extra minutes of quality rest can change how your entire day feels. Better sleep = better healing and better energy for life.
I would love to hear what your wind-down ritual is. I know I am excited to redo mine!
In wellness, Becky
In our fast-paced lives, we often forget the simplest—and most powerful—tool we have: our breath. I sometimes tell my clients, I feel like ever since Covid, people have forgotten to breath. I'm sure we did before, but is seems like more so since 2019. I would love to encourage you to take a moment a breath with me.
Set a timer for 5 minutes, close your eyes, focus solely on inhaling deeply through your nose, and drawing your breath deep to your belly. Hold your breath briefly, then slowly exhaling through your mouth. Box Breathing is a common technique with a 4-4-4 rhythm (inhale 4 seconds, hold 4, exhale 4). When you are ready, increase to 5-5-5. I encourage my clients to work their way up to 10-10-10.
This type of breathing reduces anxiety, slows your heart rate, and signals your body to relax. It’s like a mini massage for your nervous system—no hands required. It is a great practice to incorporate into your morning routine, when you’re feeling overwhelmed or anxious. It's amazing how coming back and focusing on your breath can remind you to take one day, one moment at a time.
Welcome back! I'm sure you have realized your body is always communicating with you—it whispers through your tight shoulders, flares up in that aching hips, or sends fatigue signals when stress is running the show. At Empowered Bodywork & Wellness, we truly believe that tuning in is the first step to true healing.
Every knot, ache, and tension pattern holds a story. Sometimes it’s about posture or injury, but often, it’s a result of what we carry emotionally or energetically. We can help you translate those messages into awareness, release, and real relief.
When a new client comes in, one of the questions is, "how often should I come in?" You don’t have to be in pain to benefit from bodywork. We like to think of it as maintenance, not a last resort. Having your massages scheduled regularly can help:
🌿 Lower stress levels
🌿 Improve sleep and energy
🌿 Boost immune and lymphatic flow
🌿 Support posture and muscle recovery
🌿 Encourage emotional and energetic balance
Our Wellness Sessions are customized to meet you exactly where you are. Our therapists blend intuitive care with techniques like cupping, infrared therapy, hot stones, energy work, and many others—so you don’t just feel better after your session… you feel EMPOWERED!
Whether you’re looking to unwind, reset, or deeply restore, massage isn’t just a luxury anymore—it’s a conversation with your body. And we’re here to support you in listening.
Until next time, Becky
Before we jump into this weeks tip, ow did everyone do on last week's? The Digital Detox. If you missed it, you can find it HERE. I feel like I did pretty good. There were a couple times I wanted to read on my kindle, but I grabbed a hardback book instead. My brain sure felt clearer and my nervous system a bit more relaxed. I think this is a tip I will continue to be more intentional about doing.
Who here drinks plenty of water? I know this is a question we ask our clients ALL THE TIME! I do try my best, but sometimes I just need to drink something else.
This week, try drinking a full glass of water first thing in the morning—before coffee, screens, or stress. After 6–8 hours of sleep, your body is naturally dehydrated, which can cause fatigue, brain fog, and even muscle tension.
💡 Bonus: Add a slice of lemon or cucumber to make it feel like a spa ritual. Your muscles (and mind) will thank you.
If you know me well, you will know I have quite a collection of tumblers and Juggy's (not a paid plug LOL!) I have multiple filled at a time and they are all over my house. That way, when I see it, I remember to take a drink. So grab your water bottle of choice, fill it up and leave it on your night stand to get your water, first thing in the morning.
In wellness, Becky
We are starting off with something that may seem simple, but can be difficult. We live in a digital world and tend to forget about all the things we use to do. Ready to get started on this weeks tip? Let's go!
Set aside one hour each day this week to go completely screen-free — no phone, no TV, no laptop. Use that time to do something offline that restores you: reading a book, taking a walk, journaling, meditating, or simply doing nothing.
Why it helps: Constant digital stimulation can drain your mental energy. This intentional break helps your brain reset, reduces stress, and can improve your sleep and focus.
We are excited to do these tips as well and will report back next week on how we did!
In wellness, Becky
