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Wellness Notes with Michelle
Supportive tools for moving well, aging with strength, and leaning into calm.
Hi everyone,
December often arrives full — full calendars, full expectations, and full nervous systems. Between the darker days, colder temperatures, and holiday pace, it’s easy to feel overstimulated and depleted.
This month, I invite you to focus on something deeply supportive: a gentle nervous system reset. These are not quick fixes, but simple, ongoing practices that help shift your body from stress and urgency into calm, restoration, and balance.
May this December be less about doing more — and more about caring well for yourself.
With care,
Michelle
Yoga Therapist + Movement Specialist
🌿 This Month’s Insights
Movement Tip of the Month
“Move to Soothe, Not Push”
01
Movement in December doesn’t need to be intense to be effective. Gentle movement helps release stored tension and signals safety to your nervous system.
Choose:
Slow yoga flows
Gentle stretching
Short walks outdoors
Light dancing or shaking to release excess energy
Even 5–10 minutes of intentional movement can shift your body out of “fight-or-flight” and into a calmer, more grounded state.

Pain Relief Insight
Regulating Tension Through the Nervous System
02
Ongoing stress keeps muscles braced — especially in the neck, shoulders, jaw, and low back. A nervous system reset helps those areas soften naturally.
Try this simple sequence:
1. Take a physiological sigh — two short inhales through the nose, followed by a long exhale through the mouth.
2. Repeat 2–3 times.
3. Slowly roll your shoulders back and down.
4. Gently unclench your jaw and rest your tongue on the floor of your mouth.
5. Finish with an exhale longer than your inhale (inhale 4, exhale 6).
This tells your body it’s safe to release — reducing pain at the source.
Whole-Person Wellness
A Nervous System Reset
03
A nervous system reset is about shifting from the stressed fight-or-flight response into the calm rest-and-digest state. This improves resilience, immune function, digestion, sleep, and emotional balance over time.
Helpful practices include:
Breathing: Physiological sighs, longer exhales, humming or singing
Movement: Yoga, walking, gentle shaking
Sensory grounding: Cold water on the face, tapping, chewing ice
Connection: Safe people, hugs, co-regulation
Mind-body practices: Meditation, journaling, mindful eating
Rest & repair: Sleep hygiene and reducing screen time
These are not one-time fixes — they are small, repeated signals of safety that help your body heal.

🧘‍♀️ Mindfulness Moment – Your 10-Minute Rest Kit
 
Set aside 10 minutes this week to do nothing — intentionally.
Create a simple rest kit:
Comfortable chair or mat
Blanket
Eye mask
Quiet room
No screens
Lie down or sit comfortably, close your eyes, and simply breathe.
No fixing. No planning. Just rest.
This brief pause allows your nervous system to reset and recharge.

Looking Ahead – Make the New Year About Self-Care
As we approach a new year, consider this gentle checklist:
✔ Drink water often
✔ Eat slowly and mindfully, seated and present
✔ Walk after meals (minimum 200 steps)
✔ Do one thing daily that brings you joy
✔ Breathe deeply throughout the day
✔ Limit screens when possible
✔ Prioritize rest without guilt
Self-care is not indulgence — it’s maintenance.

 Bonus This Month: 🥣
 
Indulgence in 
December 
Recipe
(see below)
Dark Chocolate Fudge (Simple & Decadent)
Reach for that chocolate!
Ingredients:
1 cup dark chocolate chips (70% or higher)
½ cup nut butter (almond or peanut)
¼ cup maple syrup
1 tsp vanilla extract
Pinch of sea salt
Instructions:
Gently melt chocolate chips.
Stir in nut butter, maple syrup, and vanilla until smooth.
Pour into a lined dish and sprinkle with sea salt.
Refrigerate until firm (about 1–2 hours).
Cut into small squares and enjoy slowly.
Rich, satisfying, and perfect for mindful holiday treats.

❤️ With Gratitude
Stay Warm, Supported & Cuddled Up
Thank you for being part of this community, for reading along, and for allowing me to share these reflections with you throughout the year.
Wishing you a very Merry Christmas, gentle moments of rest, and all the best things for a peaceful, healthy, and Happy New Year!
With warmth and appreciation,
Michelle
Of The Oaks | Health Gains

✨ Let’s Talk
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🫶 Stay Connected
As always, I’m here to support your movement, calm, and well-being.
If you'd like to deepen your practice or book a session, reach out anytime.
Wishing you warmth, grounding, and gentle movement all month long.
— Michelle | Of The Oaks & Health Gains
Michelle Deschenes
Yoga Therapist + Movement Specialist
Of The Oaks | Health Gains
www.oftheoaks.ca
📧 moftheoaks@gmail.com
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Blind River, ON P0R1B0, Canada