by Gem Johnson, Menopause PT at Champneys
The world feels heavy right now. Bad news spilling out from social media, TV, radio and newspapers of wars, suffering and cruelty. We see so much that we can’t fix, so much pain we can’t touch, that it leaves many of us feeling sad, powerless, and paralysed despite the positive things all around us, some days can feel heavier than others. But here’s a quiet truth: nourishing yourself first, being gentle with yourself first, is what allows you to show up for others with true compassion and an open heart. When we tend to our own garden first, we have more strength to extend to the world around us.
This journal is an invitation to come home to yourself in a gentle and honest way. Each day includes a simple practice, space to reflect, and a moment to acknowledge your progress that spans across all areas of your life. There’s no right or wrong way to do this. Just one step at a time, in your own way and at your own pace.
So this is your invitation to begin, small steps, taken with love.
7 Days to Nourish, Move and Rise
Day 1: Speak Gently to Yourself
Say one kind thing out loud.
➡ Example: “I’m doing my best.” or “Despite the many challenges I have faced or am facing, I’m still here—and that counts.”
Day 2: Eat One Meal Like Someone Who Matters
Prepare yourself something delicious. Sit down. Taste it. Nourish and don’t restrict.
➡ Give yourself permission to enjoy food that supports your wellbeing and that includes a naughty treat if you feel you need it.
Day 3: Declutter One Small Area
Clear a drawer. Clean your bag. Delete a handful of old emails or go through your photo gallery on your phone.
➡ Create a little space for the person you are now.
Day 4: Move With Love
Stretch, walk, lift or dance. Focus on whatever brings you into your body with kindness.
➡ Let the movement feel like a gift, not a chore.
Day 5: Set One Boundary
Say ‘no’ to something that drains you, whether that’s a person, a place or an activity or even the way you talk to yourself.
➡ Protect your peace without apology.
Day 6: Sit Still With Yourself
Five quiet minutes. No phone. No fixing. Just in the moment.
➡ Notice your breath, your thoughts and your presence.
Day 7: Name One Thing You Love About Yourself
Say it and mean it. Take ownership of it and let it land in your body.
➡ Honour that part of yourself and be proud.
If you would like me to send you your free printable: 7 Days to Nourish, Move, and Rise Journal, then email tringfitness@champneys.com and we will send it to you.
You are the one constant in your life — so meet yourself with kindness, patience, and compassion. Let’s begin!
With love,
Gem
P.S. Next time you catch yourself in the mirror, I want you to smile.