“The Garden of Small Changes”

Posted on by Kerri Elizabeth

 “Growth doesn’t announce itself, it appears quietly in the daily tending as love.”

You don’t need to rebuild your whole life to start healing; you just need to water the right seeds. A few mindful substitutions, sea salt for table salt, fresh herbs for dried, your favorite homemade meal, you know all the ingredients to and where they came from, instead of processed ingredients with no history of intention to nourishment of the body ,create ripples of vitality. The body notices effort long before perfection.

Every choice is a seed.
Plant lightly,
water with attention and intention,
harvest with gratitude and a wildflower garden of love grows.

-Kerri-Elizabeth-

 Make one natural swap today, a seasoning , sweetener, or product. Notice how your body responds.

“Movement as Expression”

Posted on by Kerri Elizabeth

 “The body paints its own poetry when it moves without demand.”

Dance, walk, stretch, sway, move the way wind moves through trees. No counts, no goals, no punishment. Just motion that lets the mind exhale. In those minutes, art happens, rhythm without reason, grace without judgment.

Let your heartbeat set the tempo,
your breath the brushstroke,
motion becomes devotion
when a surrender is your guide.

-Kerri-Elizabeth-

 Choose one song and move to it, for at least ten minutes. Feel where tension hides and let rhythm loosen it.

“The Simplicity of Water”

Posted on by Kerri Elizabeth

“Water remembers every blessing you give it.”

Water is the first medicine and the last. Before you add supplements or superfoods, add H20 to life, swirl gratitude into it, drink slowly. The body listens when you treat water with gratitude and appreciation instead of habitual. Sit a glass of water next to your favorite music and allow the moleculor structure to dance before you drink it.

Clear, constant, forgiving
it cleanses the seen and unseen.
Drink water with intention,
and you will feel remembered.

-Kerri-Elizabeth-

 Replace all drinks today with water or herbal tea. Add a pinch of sea salt or a squeeze of lemon for living minerals. Maybe today you add cinnamon or ceyenne pepper, maybe a drip of apple cider vinegar, maybe an orange peel or parsley, even a few slices of cucumber.

What will you try new today that will give you a new perspective?

“Your Morning Potion”

Posted on by Kerri Elizabeth

“

What you create yourself, becomes your nourishment and in turn it nourishes others”

Morning drinks are more than caffeine or a sweet addition, they’re conversation within. When you make your own blend, almond or hemp milk, cinnamon, a hint of cayenne, or anything, you create the vibration it touches within, you are declaring: I am worth this attention. The aroma, the warmth, the taste, all reminders that wellness begins with small devotion.

Steam rises like prayer,
swirling through quiet light;
every sip a vow
to treat yourself right.

-Kerri-Elizabeth-

Create a homemade creamer instead of a store bought one or find a new herbal tea youve never had or imagined you would try. Choose spices by intuition; let scent guide healing.

“Creating From the Inside Out”

Posted on by Kerri Elizabeth

 “Intention turns the ordinary into medicine.”

Creation begins in the kitchen, the garden, the breath. It’s the quiet alchemy of noticing what you already hold and giving it purpose. You don’t need perfection, only presence. When you grind herbs between your fingers or pour warm water into hot cereal with nuts or seeds, you are making more than food; you’re making alignment.

Stir love into what you mix,
pour calm into what you drink.
What begins in the heart
flavors everything you touch.

-Kerri-Elizabeth-

Make one thing by hand today, tea, your own spice mix, nut milk, soup, or bread, cookies, or something new. Let your focus be the main ingredient.

“Returning to Light”

Posted on by Kerri Elizabeth

“Every act of awareness polishes the mirror of the soul.”

Renewal doesn’t arrive in one moment, it reveals itself in many small ones, over time.
Each sip of water, each pause, each breath of forgiveness becomes a doorway to light. The body clears, the heart widens, and life begins to shimmer with quiet, present and nourished gratitude.

-Kerri-Elizabeth-

 Before bed, list three things that felt like light today, no matter how small.
Let them be your closing prayer.


Tomorrow, a new week begins, one that will turn these practices into living art.

“The Discipline of Softness”

Posted on by Kerri Elizabeth

“Patience is the highest form of strength.”

Softness is not weakness, it’s precision. It knows when to speak and when to wait.
To stay open in a world of reaction is a daily discipline, one that builds invisible muscles of compassion.

-Kerri-Elizabeth-

When tension rises today, breathe before you respond. Let the breath be your teacher of calm power.


Tomorrow, we gather everything learned this week and return it to light.

“Listening to Movement”

Posted on by Kerri Elizabeth

“Motion is how the body prays.”

Move gently. Walk, stretch, dance like you never danced before, breathe through your entire spine.
The body needs you, to feel alive, it needs your conversation. When we move with awareness, the mind begins to quiet, and grace within whispers back.

Do you hear the whisper?

-Kerri-Elizabeth- 

Ten mindful minutes, walk outside or stretch before bed. Listen to how your body feels, not how it looks.


Tomorrow, we’ll explore a strength that has nothing to do with muscle.

“The Kind Meal”

Posted on by Kerri Elizabeth

“Food is memory made visible, choose ingredients that remember the sun.”

The meal doesn’t have to be fancy, or a handful of greens, a drizzle of oil, a squeeze of lemon, all is enough when prepared with awareness.
Kindness in the kitchen becomes kindness in the mind. Each bite says, thank you body for carrying me this far.

Each time I make a meal or any kind of food, it is with the most intention I add love, insights, curiosity and often something new. Can you please share your favorite recipe?

Here is one of mine, this is not a meal but it could be, I think cookies can serve many titles, this is my go to cookie. I dont measure anything, I rely upon intuition in the kitchen, so I cant give you those details..

Garbonzo beans (maybe a cup or two, use YOUR intuition), Raw (no sugar ) almond butter, pumpkin (optional) and I add ceyenne pepper, cinnamon, nutmeg, clove and vanilla , then blend and bake at 350 degrees. Its quick, easy, intentional, fully homemade and full of nutrition that allows you the feeling you can eat a cookie for any meal. You can add some honey or maple syrup for sweetner, or not, I’ve done it both ways depending on the intention.

-Kerri-Elizabeth-

 Replace one processed meal with whole food, fruit, vegetables, or something made by hand. Eat slowly, without distraction.


Tomorrow, we move from nourishment to motion, the language of flow.

“The Pause of Nourishment”

Posted on by Kerri Elizabeth

 “Hunger can be a messenger, and a messenger is to inform, presence is to listen.”

When you pause from feeding the body, you begin to hear it.
Fasting, even for a few hours, isn’t about denial, it’s about presence. You learn the language of your heartbeat, breath, and gratitude that food sometimes covers up, knowledge will show up in your body and rattle your brain, but it is the presence in allowing, surrendering and seeing beyond where knowledge. becomes wisdom.

Small practice: Skip one meal today or delay it. Drink warm water with a pinch of sea salt and a vibrantly impactful lemon twist within. Let your body tell you what it truly needs, pik a day and challenge a new perspective. Let me know your thoughts. I just finished a 7 week cleanse with just water at the end with the exact recipe above, the insights where my mind took me and where I met it at the heart level changed it all.

-Kerri-Elizabeth-

Tomorrow, nourishment returns, but it will look and feel different.