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  • Writer's pictureMelanie

It's time to hit the reset button with a weekend of self-care!

Updated: Jul 11, 2023

Sleep, rest and relaxation are all something that are moved to the bottom of the list in Western society, and yet are crucial if we are to experience good health, energy and focus.

A woman sleeping in a hammock

I know from my own first-hand experiences the consequence of years of lack of self-care – I succumbed to Chronic Fatigues Syndrome, where I was literally burnt out, and even getting dressed was exhausting. Fast forward by 8 years and I am on top form, but still need to be mindful of my self-destruct ability to put myself last, as I know that if I don’t look after myself, the slippery slope back to CFS looms.

Painted Do Not Disturb sign

It is essential that we set aside time that is purely for self-care. For some people, this may mean a week at a retreat, regular massages, or attending yoga classes. If, like me, you find this isn’t within your reach, then an at-home reset can be just as valuable. Book a weekend of self-care to yourself, get someone to help with the kids if you have them, put a DO NOT DISTURB sign on your door and prepare to nourish yourself through food and relaxation by following the ideas below for a DIY retreat:

The rules:

· Avoid processed foods: feel free to fill up on lots of fresh veggies and try the recipes below, or other favourites you may have.

· Drink plenty of water and herbal teas, no fizzy drinks or alcohol, and limit your tea and coffee intake to just one or two in the morning.

· Keep away from social media and electronic devices (apart from the links in this reset!)

Friday night:

Freshly made bed with cream and blue bedding

~ Put fresh sheets on your bed

~ Make some Super easy overnight oats ( ready for tomorrow’s breakfast

~ Drink water infused with lemon juice before your meal

~Eat a light meal such as a small green salad with a balsamic and olive oil dressing, followed by Pasta with rocket pesto, roasted asparagus and seasonal greens (

~ Relax in a magnesium salts bath listening to music or reading a good book (Keep away from electronic devices), then massage in some body oil or rich moisturiser.

~ Get to bed nice and early, enjoying the sensation of fresh sheets.


~ Keep your computer switched off, DO NOT check your emails!

~ Start the day with a cup of hot water with lemon, sitting outside if the weather is fine

~ For breakfast treat yourself to the overnight oats topped with fresh berries and some nuts, eat slowly and mindfully.

~ Take a long walk in nature or if you live in a city, take a slow wander along streets you normally hurry down, pop in the parks and maybe visit a street café.

A field of poppies and wheat

~ Keep lunch light, perhaps try my Spiced Butterbean Hummus ( with crudites and some toasted bread with a tomato salad, followed by an apple or pear, sliced and topped with almond butter. These could be taken with you as a picnic!

~ In the afternoon try a self-massage with some gorgeous body oils and then allow yourself to relax deeply by following this body-scan meditation

~ In the evening cook another light meal such as Tofu Satay with Rainbow Rice (

~ Before another early night, take part in a relaxing bedtime yoga session such as (1) 20-minute Yin Yoga for Relaxation 💙 Release Stress & CALM Down - YouTube or (1) 10-minute Bedtime Yoga IN BED | Relaxing Bedtime Yoga Routine - YouTube


A woman doing yoga on a tapestry mat

~ Start the day with a cup of hot water with lemon, sitting outside if the weather is fine

~ Try a morning yoga session to get you ready for the day (1) 10 Minute Morning Yoga | Yoga With Adriene - YouTube

~ Take another walk in nature. Go slowly and notice what you see, hear, touch and smell. Take note of the sensations in your body as you move.

~ Try Warm Harissa-spiced Aubergine and Lentil Salad ( for lunch, followed by a handful of fresh berries.

~ After lunch, spend some time journaling, you may want to include 5 gratitudes for today.

~ Spend time meditating, you might like to try following a guided meditation (1) Oxford Mindfulness Audio Sessions: Session 6 - 20 Minute Sitting Meditation - YouTube

~ Reflect on what you have enjoyed this weekend and which practices you can take forward to add more balance to your daily life.

'And Breath' illuminated pink sign in foliage

Let me know how you get on, enjoy!

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