FM Wellness Quarterly Connection Spring 2024 Issue

F M W EQuarterly L L NConnection ESS SPRING ‘24 | ISSUE 01

Time for a fresh start!

Got health and wellness goals? Spring into action with support from the FM Wellness Collective

What is the Collective?

Welcoming back the light & celebrating Spring Creative ways to revitalize your self-care Events you won’t want to miss!

IN THIS ISSUE

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Invitations of Spring

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How to be More Magnetic

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Celebrating the Wheel of the Year

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Be a Part of The Collective

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The Light Which is Hidden

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Making Self-Care More Wholesome

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Finding Grace

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FM Wellness Collective Directory

Embracing connection and renewal

Authenticity leads to alignment

Eight opportunities for reflection, renewal, and growth

Discover multiple ways to follow, meet, and join the community

A journey to find the divine through discomfort

A unique perspective to self-care

Learning to love the “imperfections”

Find a practitioner perfect for your needs!

The FM Wellness Collective is a community of wellness practitioners in the FM area dedicated to supporting and empowering one another. We serve as a reliable resource for the community to connect with wellness professionals, making wellness more accessible, and strengthening the culture of well-being in the Fargo-Moorhead area.

Our Board Members Back Row, Left to Right: Emily Jones Michelle Vasicek Ms. Anna Lee Saree Janz Shannon Radcliffe Bueche

Front Row, Left to Right: Allison Grippe Melissa Pachak Jen Enz

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1 Board Photo Credit: Studio Freshly Magazine Creatrix: Sarah Jacobs Creative Edits: Melissa Pachak

1445 1st Ave N Fargo, ND 58102 www.fmwellnesscollective.com hello@fmwellnesscollective.com

COMMUNITY FEEDS CREATIVITY, HEALING, AND PASSION

A Note from the Founder I have been a wellness practitioner for many years. After working for myself since 2020, I was craving community but found myself hiding out in my office creating Canva handouts, working on marketing plans, and feeling isolated. I craved community, connection, and support. From this FM Wellness Collective was born.

Community feeds creativity, healing, and passion. Creating impactful support for wellness practitioners to not only become more visible, but to share the challenges we face, the wins we have, and to be in an interconnected web of support. We are the healers and we need healing too, and community provides that.

Our vision for FM Wellness Collective is to provide support for practitioners and to make an impact on the culture of the FM area, bringing wellness to the forefront of people’s minds through impactful events and by growing together. I am so honored and blessed to be surrounded by such an incredible collective of healers.

Melissa Pachak Founder of FM Wellness Collective

Invitations of SPRING

“AMIDST THE ROLLERCOASTER OF SPRING'S WHIMS, THERE IS THE UNDENIABLE PULSE OF LIFE COURSING THROUGH THE EARTH.” In these days of increasing light, I find myself lost in Spring reveries, beginning the ritual of slow-noticing walks to honor the awakening of trees and understory. I am collecting spruce resin for Spring salves, a trusted remedy for cuts, scrapes, and burns. Sunlight threads through branches on the cusp of budding. Soon, I will gather the tender leaves of motherwort and nettle, and pluck young raspberry leaves, to brew nourishing tinctures and teas. My thoughts drift to crafting wild Spring salads with collected dandelion greens, lambs quarter, and violet greens. Often dismissed as mere "weeds", these medicinal Spring foods flourish in my urban garden and in turn, nourish my body. I dream of infusing honey with the fragrance of lilac and savoring fiddleheads sautéed for dinner. Ah, the sweet essence of Spring.

Spring invites us to sync our bodies with the rhythm of life, reminding us that we are inherently connected to Nature.

We are Nature. During the dark Winter months, seeds, roots, and rhizomes are nestled in the understory awaiting their awakening under blankets of snow. We too cocoon ourselves in warm blankets, but as Spring arrives, our bodies instinctively stir, craving the touch of sunlight and the dance of bare feet upon the earth. It is a season of awakening, where every sense is enlivened by the magic of new growth—the complex pallet of greens, the glistening dew on petals, the fragrant blooms, and the symphony of birdsong.

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By Jaclyn Weber

Spring invites us to embrace connection and renewal. For those who tend to the land, it is a time of planting seeds, nurturing young plants, and surrendering to the unpredictable rhythms of weather. Amidst the rollercoaster of Spring's whims, there is the undeniable pulse of life coursing through the Earth. Feeling the warmth of the sun on my skin, I move deliberately in my gardens, pruning away remnants of last summer's growth. With wonder, I observe the emergence of rhubarb knowing the asparagus will follow— heralds of the abundant gifts of Spring.

Among the wild herbs, motherwort will be first to offer her medicinal leaves, signaling the awakening of Nature's healing gifts.

In this season of transformation, there is solace and sustenance in the embrace of Nature. Through mindful practices of sowing seeds and slow-noticing the awakening of this zone 4 land, we nourish our bodies and spirits, aligning ourselves with the generative rhythm of Spring. In a world marked by uncertainty and upheaval, connection becomes our greatest medicine—a reminder of our place within this intricate web of life. The wholeness of our wellness is really central to this invitation of Nature embrace.

Supporting epochs of human understanding that we cannot separate ourselves from the complex web of life, a growing body of reputable evidence emphases that time spent in Nature not only mitigates many diagnosable clinical conditions but also enhances our overall well-being. This time of connection can alleviate everyday stress, positively impacting the central nervous system and stimulating the brain's release of dopamine, leading to increased happiness and improved cognitive processes. Embracing the rhythm of the seasons and Nature's therapeutic benefits could potentially transform our collective well-being for the better.

Jaclyn Weber Jaclyn is a mother, a writer, an educator, and an Earth medicine maker. Her journey is anchored in a profound commitment to holistic well-being and nurturing spiritual connection with the land.

With a deep reverence for the Earth and a commitment to ecological stewardship, Jaclyn's work spans from nurturing the next generation to crafting herbal remedies and sacred spaces.

Through her writing, teaching, and ceremonial practices, she invites others to deepen their relationship with the living narratives of the land, and honor the stories and the wisdom it holds.

Follow Jaclyn @herbs_and_lore https://www.instagram.com/herbs_and_lore/

As we shift into Spring, I encourage you to establish your own practice of embracing and connecting to Nature and the rhythm of the seasons. Whether you walk— slownoticing the budding of leaves, begin the ritual tasks of folding seeds into soil, or spend your evenings stargazing, allow yourself time and space to plant your own roots into this awakening landscape. Through these connective practices, we can weave narratives that honor and celebrate this shift into Spring and nurture our own whole being wellness.

“SPRING INVITES US TO SYNC OUR BODIES WITH THE RHYTHM OF LIFE, REMINDING US THAT WE ARE INHERENTLY CONNECTED TO NATURE. WE ARE NATURE. “

How to be Magnetic

By Karly Kalstad Spiritual Life Coach, Breathwork Facilitator, & Energy Healer

SPRING IS ALL ABOUT FRESH, EXCITING, REVITALIZED ENERGY. AND WHAT’S MORE EXCITING THAN DRAWING IN EVERYTHING YOU’VE BEEN FANTASIZING ABOUT OVER THE LONG, BARREN WINTER? KEEP READING TO LEARN HOW TO TURN YOUR MAGNETIC ENERGY ON LIKE A LIGHT SWITCH TO CALL IN THE THINGS YOU DESIRE WITH POTENT, YET POWERFUL EASE.

When you think of a magnet, you think of something that has an irresistible pull right? What if I told you that you could have the same level of pull & attraction that a magnet does. All you need is passion and a little bit of courage to show up authentically as yourself, imperfections and all.

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Let’s get technical, constructive interference is a law in physics that is as solid as the law of gravity. This law states that if two wavelengths of the same frequency meet, the size of the frequency doubles (Brecka, 2023). This means that you can actually get energy from things like music, conversations, and other people. However, this also means the opposite rings true, things and people can also take your energy from you. This is known as destructive interference, which states if two frequencies of opposite wavelengths meet, for example, one high vibe and one low vibe, the wavelength then cancels out (Brecka, 2023). This is why talking to negative people, or about things that don’t interest you, can literally zap your energy leaving you feeling cranky or tired all of the sudden.

So then the question becomes, how can you make this law of energy work for you? A study in Germany done on more than 25,000 participants found that authenticity is the most attractive and powerful frequency that a human can generate. It is four times more powerful than love.

According to the study, in order to emit authenticity, one has to do two things: speak truthful words & believe what they are saying (Brecka, 2023). Simply put, if you do not truly believe the words you are saying, you cannot emit the frequency of authenticity. However, if you can commit to being exactly who you are, sharing precisely what you like, think, and feel (whenever it feels safe & appropriate) you can expect that people will be drawn to you like a magnet!

Because again, as the Law of Attraction states, anything operating at the same energetic frequency as you, will be drawn to you. Authenticity requires a level of vulnerability, which is what often holds people back from truly expressing themselves with those they aren’t very comfortable with. But if you can start to make showing up as yourself more of a habit, expect the people, places, and things that are truly meant for you to start making an appearance in your physical reality! Let your true colors shine through, call in your most curated tribe of weirdos who nerd out over all the same things you do, and trust that when you show up as you, you are operating at the highest frequency possible!

𝐊𝐚𝐫𝐥𝐲 𝐊𝐚𝐥𝐬𝐭𝐚𝐝 Karly is a compassionate life coach dedicated to guiding women along their journey of spiritual awakening and healing. Through gentle, yet powerful methods, Karly guides her clients on a journey of self-discovery, inner healing, and spiritual growth with her proficiency in meditation, energy work, emotional trauma healing, and breathwork. With a nurturing and intuitive approach, she helps women navigate profound transformations, find inner peace, embrace their true selves, and find the clarity necessary to live with purpose and joy. https://highwaterhealing.net/

Reference: Brecka, G. [biohackedhealth]. (2023, November 30).

The Science Behind the Law of Attraction. #frequency #lawofattraction #energy [Video].

TikTok. https://www.tiktok.com/t/ZTLFCGmQx/

April 13th from 2:00 to 5:00 at the Mosaic District Join us for our first Wellness Connect Event and meet the incredible practitioners who make up our collective!

Listen to talks from wellness practitioners sharing their knowledge and experiences.

Explore resources and services from different wellness modalities available in the community.

Experience short sessions with practitioners to get a taste of their healing techniques.

Why Attend?

Connect: Meet others interested in wellness and build connections within the community.

Explore: Discover new wellness approaches and gain insights from various disciplines.

Engage: Participate in a dynamic environment where learning and collaboration thrive.

For tickets and more information click on the link below.

More Info

Celebrating the Wheel of the Year What’s known as “The Wheel of the Year” is a series of ancient traditions and celebrations that honor the cycles of the Earth as she shifts through what we understand as the seasons. But it is more than that. We too feel these shifts, deep within our being, and to align our lives and spiritual practices in harmony with these cycles is to profoundly deepen our connection with the Earth and the natural rhythms of all life.

The wheel is divided into eight festivals, each with its own unique energy and opportunities for reflection, renewal, and growth. Winter Solstice (Yule), Spring Equinox (Ostara), Summer Solstice (Litha), and Fall Equinox (Mabon) all mark specific pauses in the Sun’s dance with the Earth. Imbolc, Beltane, Lammas, and Samhain are the cross-quarter points in between each of these pauses. These are the energetic pulses that propel the wheel forward – bringing in the transformative shifts that quicken energy during Imbolc and Beltane, and release energy at Lammas and Samhain.

By Shannon Radcliffe Bueche, LMT

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THE WHEEL IS DIVIDED INTO EIGHT FESTIVALS, EACH WITH ITS OWN UNIQUE ENERGY AND OPPORTUNITIES FOR REFLECTION, RENEWAL, AND GROWTH.

TRADITIONS Historically, many of these festivals were much bigger affairs, lasting several days or weeks, and in all honesty, I do feel that this makes more sense.

Although it may not be practical for our calendarcentric society, the reality is that nature does not spontaneously shift according to a specific date. It’s a flow of energy that blends and evolves one vibration into the next, and so practicing traditions that align with this flow seems much more respectful of their original intent to me.

On top of that, different cultures and differing traditions have created different “dates” for their celebrations, so depending on what you resonate with, you may choose to celebrate at a different time from the ‘standard’ calendar choice. As for me, my Virgo mind likes to be authentic, but also practical – so, I tend to go with what the “Calendar gods” say, and then plan my festivities over a few days when it fits in my schedule. As I’ve said many times over, it’s not about a specific date, it’s about the intentions and energy you put into honoring the cycles of nature and the turning of the Wheel. That’s where the magic happens. That’s where the shift from “going through the motions” turns into “living with purpose and reverence”.

WHERE TO START Depending on the tradition, the ‘beginning’ of the wheel can happen at Samhain, Yule, Imbolc, or Ostara. For me, I feel the beginning starts with the Winter Solstice, aka Yule. This is when the Sun seems to turn toward us again after its slow descent and we celebrate the return of its light and warmth. What I love about the Winter Solstice is the quiet. The days are short and the nights are long.

Yes, the light is returning, but there is still plenty of time to turn inward and embrace the introspection that the darkness offers. Here in the North, the Earth sleeps under a thick blanket of snow and we are encouraged to do the same - to rest and restore, to give gratitude for the blessings and lessons of the past year, and to dream of all the potentials for growth and new beginnings.

yule

Traditionally, Yule is celebrated over 12 days, from December 20th to December 31st, with each day focusing on specific ways to deepen our connections with nature, spirit, community and personal fulfillment. These are celebrations of giving, not just of material gifts, but the gift of presence, love, joy, and kindness.

Beginning with the Mother’s Night, honoring the Divine Feminine and all maternal energies, and ending with the Twelfth Night celebration of feasting, joy and merriment, what better way to begin the cycle of the year than with celebrations that embody the magic and spirit of hope, gratitude, and renewal?

imbolc

In early February when Imbolc comes around, life here in the North is still mostly sleeping, snuggled down under a quilt of frost and snow. But, almost imperceptibly at first, there’s a stirring that begins to happen, an anticipation growing day by day. A feeling that just under the surface, life is beginning to wake up from its hibernation, and the dreamy plans for the future are about to break through. We’re not quite ready to jump up and get going, but we’re close, and it’s time to start preparations. Imbolc , for me, is like that first morning wake up alarm, where we’re just realizing the days are getting a little longer, and we’re starting to feel the energy of life coming back. It’s a time for sweeping out the metaphorical and literal cobwebs in our minds and homes, and to stretch and energize all those seeds of possibility that we dreamed about during Yule.

ostara

During Ostara, we celebrate the full awakening of Mother Earth, although depending on our northern winters, we may still be blanketed in snow and only the heartiest of sprouts and stoutest of birds are seen peeking their heads out. Marking the Spring Equinox around March 20 th , we also recognize the delicate balance between light and dark, both in the Sun’s journey across our skies and the spiritual journey within ourselves. In any case, for me Ostara represents the vibrant fertility and abundant rush of energy that comes with the lengthening of daylight.

This is the time when I plant the seeds (usually indoors) that will eventually cover my farm in beauty, food and medicine. No matter how thick the snow cover is here, I know its days are numbered, and the rising heat will melt it down into the soil to nourish the abundance of life growing within. Ostara reminds us to eagerly embrace the magic of life’s revitalization, where the seeds we energized at Imbolc are now ready to burst forth and bloom.

“WE TOO FEEL THESE SHIFTS, DEEP WITHIN OUR BEING, AND TO ALIGN OUR LIVES AND SPIRITUAL PRACTICES IN HARMONY WITH THESE CYCLES IS TO PROFOUNDLY DEEPEN OUR CONNECTION WITH THE EARTH AND THE NATURAL RHYTHMS OF ALL LIFE.”

beltane Beltane is when life really starts heating up, as the halfway point between the Spring Equinox and the Summer Solstice. Usually celebrated on May 1st, it’s also known as ‘May Day’, and gifts of flowers and chocolates are anonymously left on the doorknobs of secret loves, flower crowned maidens dance and weave colorful ribbons around a May Pole, symbolizing the potent fertility and union of the Divine Feminine and Masculine energies, and fires are lit deep into the night, symbolizing the Sun’s strength to purify and revitalize the Earth. Do I do any of these things? Well, yes, once upon a time, but these days my rituals are somewhat less vigorous and I typically reserve “deep into the night” for the revitalizing energy of slumber.

litha The Summer Solstice, or Litha, is the time when the sun shines its brightest, the day is at its longest, and the Earth is at her peak of vibrant abundance. Traditionally celebrated around June 21st, this is also my son’s birthday, and so for me, this is a very special point on the wheel. As a counterpoint to the Winter Solstice when all I want is quiet, at the Summer Solstice all I want is raucous merrymaking. Bring out the family, fire up the grill, and let’s have a party to celebrate how wonderful life is and enjoy all the bounty that our Mother Earth provides.

lammas As the wheel turns to Lammas, also known as Lughnassadh in some traditions, all the work we’ve put in to nurture our fields and gardens is now rewarding us with the literal fruits of our labors. Around the 1 st of August, this is the beginning of harvest season, and even though these are often the hottest and driest days here in the North, there’s a feeling of transition in the air. Just like its counterpoint at Imbolc, it’s almost imperceptible at first, but nonetheless there’s a growing need to start gathering food and medicine to prepare for the long winter months ahead.

Because of this, it’s also one of the busiest points on the wheel for me, so my days are usually spent weeding, watering, and harvesting, but I do try to stop and take a few moments to enjoy the warm Sun on my face, the cool Earth beneath my toes, and be grateful for all the beauty and blessings that grow around and within me.

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maban By the time Mabon and the Autumn Equinox comes around, harvesting is starting to slow down, my basement is full of food and medicine stored for the winter, and the air is crisp and hinting of the colder, quieter months to come. I love this time of the year!

There’s just something magical about it, when the Sun balances the light and dark for a moment and we realize that both have equal value and importance. At Ostara, we celebrated the flush of new life and light growing in and around us. Now at Mabon, there’s a sense of turning inward, releasing what no longer serves us, and welcoming the quiet rest and renewal found in the deepening darkness.

samhain At the end of October/early November, we celebrate Samhain, and the halfway point between the Autumn Equinox and the Winter Solstice. It is said that this is the time when the veil between the living and the spirit world is at its thinnest. Personally, I feel that my ancestors and guides are always with me, but I do take extra time in honoring them at Samhain, and you will often find several extra place settings at my dinner table for them to join us. This also marks the beginning of “hibernation” season for me, when the gardens have been put to sleep, the outside work is done, and I can finally settle in for some much needed down time to read, reflect, let go and begin to dream of the new seeds I will plant in my gardens and in myself as the wheel spins into a new cycle.

Shannon Radcliffe Bueche Massage Therapist, Herbalist, Earth Mother A massage therapist by profession, and an herbalist, Earth Mother, and organic farmer by passion, Shannon weaves a wide variety of modalities into her client sessions based on each individual’s specific needs. Along with massage therapies, energy work, and cranio-sacral manipulation, Shannon also crafts herbal remedies and products made from the herbs she grows on her farm, and hosts events and classes focused around practical herbal knowledge and how to live more harmoniously with the cycles of nature.

https://www.massage-alchemy.com/

BE A PART

of the Collective THERE ARE MULTIPLE WAYS TO BE INVOLVED WITH THE FM WELLNESS COLLECTIVE COMMUNITY

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Network Join in on a free networking event.

If you are a wellness practitioner or wellness advocate and want to meet other business owners, you are invited to join us at our free bimonthly meetings. Location: Mosaic District 1445 1st Ave N, Fargo, ND 58102

2 Directory Need support on your wellness journey? Check out our directory!

We have 30+ health and wellness business owners who are excited to meet you. If you are a practitioner and want to become a member and join our directory, find more info HERE

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Events

We offer a variety of both free and paid events to meet and interact with the members of the Collective and special speakers. Check out our calendar to catch our next event!

Be a presenter Do you have an inspired message to share? Are you an expert in your field with a passion to help others grow and learn in business and life? Contact us to be a speaker at one of our events. Click here to message us

6 Join the Collective

If you are a wellness pratitioner or have a wellness promoting business, and you are craving more community, connection, and support become a member! Find out more, here.

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Subscribe to our newsletter

Stay on top of all the exciting announcements by joining our newsletter. Subscribe at our website www.fmwellnesscollective.com

THE LIGHT WHICH IS HIDDEN

Finding the Divine in the Difficult

I’m watching the dirt spiral around my bare feet, the peeling paint, and the water splashing on our hung clothes, our toiletries, and the poor rotting wood cabinets, as I am crouching down and trying to get my head under the water faucet. We didn’t have one of those renovated rooms at the ashram, with a shower. We had a: 1950s monastery vibe, with an extra dose of: humility.

By Jessica Zednek

I didn’t even need a hot shower anymore. My white clothes were already wet and clinging to my body most of the humid days long. Coming from FargoMoorhead, I just couldn’t believe in 99+ degree weather — I mean I packed long sleeves and sweat pants just in case a cool breeze came along. And then when it didn’t, I even found myself wistful for the harsh cold winds and the snow!

Suddenly head under a cold faucet in a paint-peeling bathroom was just fine for me.

And then the lights went out.

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And it was pitch dark. Because the power goes out around here from time to time. And everyone was at the Baba Temple, and I was all alone in the dorms. And it was night and because it’s still 99 degrees in the dark and you want to cool off before you go to bed and I had not been feeling well. And of course we had just shared ghost stories and someone said: as long as you have a light, the evil spirits will fear coming near you.

And then all I could think was: I need a light right now!

I have never had so much motivation to finally figure out that flashlight on my iPhone, which I surprisingly did in just a few panicked moments!

The leelas are the stories and illusions our mind and the divine are playing on us. They are testing us.

Grinding us. Finding where the grist is, the cognitive dissonance, and the fragrance of our souls beyond that.

One of the most challenging blocks to experiencing the divine is believing our mind. The stories we tell ourselves. Like: I’ll never figure out how to use my flashlight on this phone- I’m not good at technologyand so for five years never used it. Or I’m not good at making money. Or my life is just so messed up there’s no hope for me. Or whatever those little negativity voices say that run sometimes like spyware in the back of our minds and threaten to pull us into shame or fear. We have to face that stuff but with some tools and some community. Because the light is always brighter where many are gathered. And light reflects light. It burns out the untruth, while also restoring one’s dignity.

But there are times in our lives when the light is hidden. We can’t find it anywhere. We are rejected from community. Lost. In exile. In the dark. Lost in our desires. Believing our minds. Running from the pain in our hearts. Times like this call for patience. Often what is closest to us is what is also most hidden from us.

They say all of our souls are just as bright as the brightest souls to walk the earth, like a Buddha or a Mary. But we are covered up. Hidden. We don’t know our souls. While we are in the body we have a chance to work on that. To know that process of awakening to our true nature.

Here in India, I have been studying ancient energy channels and healing mantras to help dissolve the blocks to the soul light. Because these days the negativity has been coming strong onto our planet. And many people are heartbroken. And it seems there are endless reasons to be so. How to face that? How to heal that? How to begin with yourself?

“ONE OF THE MOST CHALLENGING BLOCKS TO EXPERIENCING THE DIVINE IS BELIEVING OUR MIND. THE STORIES WE TELL OURSELVES. “

There are two eclipses coming up: March 24 and April 8. These will be moments where the light of the moon and the light of the Sun will be blocked out for a moment, especially over the U.S. This will finish up a cycle that began in the October 2023 eclipses, when the war in Gaza began to escalate.

In the ancient world, people began to notice at these eclipse times sitting kings fell and new kings arose. This was the impetus for a deeper study of the sky among the ruling class. Something significant was happening at these times. Over time, to deal with this, they began a practice of putting in a “substitute king” to protect the sitting king at these times. In fact, this is exactly the role Jesus seemed to play as he was installed as a “mock king” given a crown of thorns, and named king of the Jews, just before an eclipse happened at the moment of his crucifixion (according to New Testament accounts). He was to be “the final sacrifice” during the closing period of Temple life, where the streets ran with the blood of animal sacrifices. A new kind of king was rising. A king of love. A resurrecting king—one who has mastered even death.

I have been on a power journey to India. Walking in places where Jesus was believed to walk. Meditating where he likely meditated.

It has not been comfortable or luxurious. A few in the group have fallen ill, including myself. To be so vulnerable in a foreign country, so in need of help, and to be surprised by the loving support and the care that we experienced, is truly a deeper kind of healing. It heals the heart where it was hard to trust others. It restores hope in humanity and the potential we all have to take care of one another and be taken care of, in a loving way.

We’ve had to be with strangers who hold vastly different cultural backgrounds and temperaments and learn how to work together in unity for a common good. There is power in community. And there is more light.

A time of great change is coming. Yes negativity is around us, and also, there is great light. They are often found together. Gristing the good from our lives, leavening the bread, piercing the darkness.

Step by step is the spiritual path. Having a practice. Learning to sit still. Watching your mind. Not believing every story your mind is telling you. Developing a relationship with your indomitable soul. Taking the good and the bad as they come. Sometimes when you really push to the positive, the negative wants to know: are you sure? Keep going.

I invite you to meditate during these eclipse times, stare at a candle, be indoors, be inwardly focused. You may consider the old ways you have given your power away, and receive new and more abundant life. Let your “old kings” fall, your fears, your distractions, your false rulers, and discover something better, ask for something better. Set intentions to know your soul light more, and for the divine light to bless this world with more love.

You are always welcome to join me for new and full moon fire pujas, astrology readings, healing sessions, and yoga.

Jessica Zdenek Jessica Zdenek is a 230 hour certified yoga teacher who offers classes at Mojo Fit Studios for the past nine years. She is a seminary graduate, and studying astrology and Sai Shakti Healing channels through an ancient lineage of Jesus and Mary in India.re.

https://www.taraloma.com/

May 30th

May 28th

Join us for the biggest wellness bash of the year as we party down at Brewhalla from 4:00-8:00! We will have vendors, practitioners performing services, live music, and self-care crafts with Unglued.

We will be having a kick-off party at Inspire Health and Wellness Spa from 4:00-7:30 with food trucks, live music, outdoor yoga, and all kinds of wellness goodness.

Throughout Fargo Wellness Week FM Wellness Collective members will be offering special promotions to celebrate wellness in the community!

If you are interested in having a table at this expo please reach out to hello@fmwellnesscollective.com.

“FINDING A ROUTINE OR SELF-CARE PRACTICE THAT HELPS YOU AVOID THE NEED FOR THE IMPULSE INDULGENCES CAN BE YOUR BEST DEFENSE IN PREVENTING THE SIMPLE PLEASURES THAT ARE BEST PRACTICED IN MODERATION FROM BECOMING THE NEW HABIT.”

MAKING SELF-CARE MORE WHOLESOME THAN “Treating Yourself”

By Jessica Golombiecki

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“Self-Care” is often cited when we need to justify impulse shopping, bonus snacks, or claiming more time to ourselves than we normally feel allowed to have. But true practice of self-care can be, and should be, so much deeper than surface level justification of simple pleasures. I’m by no means implying people should stop indulging in “simple pleasure self-care” but suggesting to develop self-care into a more wholesome practice to create a lasting benefit.

Self-care can be accomplished into a wholesome practice with lasting benefits through strategically identifying priorities to set intentional goals. This is accomplished through meaningful habits and establishing consistency. To ensure you’re dedicating your time and energy to the results you want, you’ll first need to ask yourself what your priorities are as this will help you decide what to add, change, or even omit from your current lifestyle.

Creating a self-care practice doesn’t need to be a large life changing decision. It can be as simple as removing an obstacle. This could be re-arranging your kitchen cupboard to make more sense to you or meal prepping to have healthy meals readily available to you when you get hungry.

I was able to achieve my goal of drinking more water by having water delivered to my house and filling my water bottle at night to be ready at my work desk the next day – my overall goal is to refill my water bottle 3 times a day. This leads to my next suggestions of goal setting.

There are different methods of setting goals, I generally use what I call “quantity goals” and “accomplishment goals”. I define quantity goals as being achieved by completing something a certain amount of times. For example my quantity goals are increasing my water intake by drinking is 3 bottles a day and going to the gym 4 days a week.

Another example could be reading 20 minutes a day.

Accomplishment goals are achieved by reaching a new accomplishment, for example losing a certain amount of weight, being able to run a mile in a defined amount of time, or successfully completing a new skill. I enjoy the satisfaction of achieving accomplishment goals because they generally take commitment over time and provide selfvalidation of the work I’ve put in. Both sets of goals can interact with each other and evolve over time as you consistently reach the different goals you assign to yourself.

A few rules I suggest considering are that the change you welcome into your life offers more than an immediate benefit, and should last longer than the indulgence itself.

The ice cream bars I ate during a rough day at work last week didn’t provide satisfaction after the ice cream bar was finished – hence why I had 3. Something more sustainable should have been sought out. The new practice you adopt should not cause any lasting harm. We may receive immediate gratification from indulging our favorite cookies or unwinding with your favorite adult beverage, but adding an excessive amount of either of these on an ongoing basis could result in health issues later on. Finding a routine or self-care practice that helps you avoid the need for the impulse indulgences can be your best defense in preventing the simple pleasures that are best practiced in moderation from becoming the new habit. Possibly contradicting the priorities you identified before. I’ll repeat – this doesn’t mean you cannot enjoy these simple pleasures – just recognize they only provide the momentary benefit and enjoy the moment while it lasts.

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Wholesome self-care does mean forgiving yourself throughout the process. If your goal is to eat healthier and the temptation to eat 3 ice-cream bars got the better of you, that’s ok. Forgive yourself and enjoy the moment, then return to your larger focus. If you find your new selfcare practice or your new goals are too difficult, re-evaluate your goals and how you plan to accomplish them – then make it easier. The purpose of this evaluation and adjustment is to help you reach your goals, not to frustrate you. Once you reach the easier goals consistently over time, you can re-evaluate and define new goals. You may even decide to set a re-evaluation timeframe to be on a cycle of self-evaluation.

The final suggestion I’ll provide is to set boundaries. This is hard for most people because it can mean changing the status quo for others that are used to your routine. A few examples that I recommend for everyone are leaving work on time and claiming time to yourself – even if it’s from your family. Because this change includes others be honest with them to help them understand what’s changing and what you expect from them is understanding that this is something valuable to you. Boundaries also have to be set for yourself, remind yourself that you’re committed to your goals and why you set them.

Essentially wholesome self-care practices come from identifying priorities, setting goals that align with those priorities, reasonably removing any obstacles that are in your way of success, setting boundaries, and forgiving yourself throughout the process. Finding a routine that aligns this process with your day to day life will make wholesome self-care sustainable and provide lasting benefits.

Jessica Golombiecki Meet Jessica Golombiecki, solopreneur of Rebuild Self-care Boutique, a business that focuses on fitting self-care into everyday life. In addition to running a small business, Jessica is raising her family and enjoys practicing and competing in Tae Kwon Do and other fitness challenges. Through the high demands of a combined mom/fitness/competitive sport lifestyle, finding convenient and sustainable self-care options became a requirement to remain successful in her various roles. https://www.rebuildselfcareboutique.com/

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FINDING GRACE Sarah Tee MPH RD LRD Owner of Inspire Nutrition, LLC What is Grace? Do we truly know the definition of the word? I am not talking textbook definition as “the simple elegance or refinement of movement,” or meaning “to do honor or credit to (someone or something) by one’s presence,” today, I am alluding to how one perceives themselves and how they honor oneself.

I am angered how today's culture pressures individuals to overwork themselves, be flawless, and sustain a healthy lifestyle as if nothing else matters. At what cost to our bodies and mental health is that changing who we are or who we were meant to be? How many of us have stories that begin with self-destruction, bullying, peer pressure, the pop culture pressures of our time, the uneducated and misleading social influencers, and the deep desire to please others that lie within us? Let this day be your day to find grace and healing from those struggles and move forward knowing you are more. More than that hurt. More than that scale. More than the pressures of today’s society. You are more.

T H E

E X P E C T A T I O N S T O F I T I N , T O B E S K I N N Y , T O B E M U S C U L A R , T O B E “ C L E A N , ” T O S I M P L Y B E B E T T E R T H A N T H E N E X T P E R S O N O R W H A T E V E R T H A T G O A L O R P R E S S U R E M A Y B E , T E N D S T O S U R P A S S E V E N T H E M O S T B A S I C N E C E S S I T I E S .

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T H E

P R E S S U R E

The expectations to fit in, to be skinny, to be muscular, to be “clean,” to simply be better than the next person or whatever that goal or pressure may be, tends to surpass even the most basic necessities. What do I mean by this? The necessity to sleep, and sleep in, the inclusion of all food groups, the joy that sharing a meal with friends and family brings, not being the best because you want to, but because someone else wants you to, and so on.

I am not saying that those things are bad or terrible goals to have, I am simply saying that they are not for everyone. It seems that social media has the ability to prey on those that are desperate for change, and quite frankly, desperate for results. I’ll save more thoughts on that observation for another article, but one thing for certain, people find themselves doing anything and paying for anything for the results they see on their media stream. My heart breaks for these individuals, and I wish on the next shooting star that I can have but just one moment with them.

According to the mental health foundation and their body image report, one in five adults (20%) felt shame, one-third (34%) felt down or low, and 19% felt disgusted by their body image in the last year. If those numbers or even categories don’t move you to fight for one another, I don’t know what will.

Close your eyes, and picture yourself standing in front of a mirror, what would you see, who would you see?

What would you say to yourself? If the first thought that crosses your mind is a negative condescending thought, how can we change that?

That is where grace comes in.

Grace is giving yourself a chance to heal and move forward. Maybe you have a goal that you need to accomplish for health reasons. I firmly believe that having a mindset of self-preservation and encouragement will prove to be a far greater help towards that goal than self-shaming therefore causing more harm.

S E L F - E V A L U A T I O N

C H E C K

L I S T

1 . C H E C K Y O U R I N N E R C I R C L E : W H O W E S U R R O U N D O U R S E L V E S W I T H C A N G R E A T L Y I M P A C T O U R S E L F - W O R T H A N D D E S I R E T O S E E C H A N G E .

2 . R E M O V E T H E D I S T R A C T I O N S : S O C I A L M E D I A A C C O U N T S T H A T A R E P R O V I N G T O B E M O R E H A R M T H A N H E L P F U L .

3 . S U R R O U N D Y O U R S E L F W I T H T H I N G S T H A T B R I N G Y O U J O Y : F A M I L Y A N D F R I E N D S , A H O B B Y , O R S E L F - C A R E .

4 . C H E C K Y O U R S C H E D U L E : H O W O F T E N D O W E F I L L O U R C A L E N D A R S S O F U L L T H A T I T L E A V E S L I T T L E T I M E F O R S E L F R E F L E C T I O N A N D S E L F - C A R E .

5 . F I N D H E L P W H E N N E E D E D : U S E T H O S E I N D I V I D U A L S T H A T H A V E D E D I C A T E D T H E I R L I V E S T O H E L P I N G T H O S E F I N D T H E I R T R U E J O Y A N D H E A L I N G W I T H I N T H E M S E L V E S .

T H E

V I E W

As stated in an article found in the NIH, mental health is represented as a state of well-being in which individuals recognize their potential, successfully navigate daily challenges, perform effectively at work, and make a substantial difference in the lives of others.

How can we recognize our own potential in ourselves and navigate challenges, if the voices crowding our space are telling us we are not good enough? How powerful are the influences of those voices that individuals must sacrifice their own well-being, maybe even their own lives, to get what they so eagerly desire? What those influences cannot do is see how hurtful their words and actions could be to those looking at them from the outside.

This is where I come in. I aim to create those relationships with individuals that have been taken advantage of, not heard, and hurt. When the almighty dollar and power, likes and follows, begin to take precedence over the person sitting in front of them, that’s when we need to stop, take a step back and see the damage that’s been done. What I see is hurt, discouragement, anger, and a burden to really love themselves again. Grace is a way to begin that healing, to see ourselves for who we are, and to take what we have and move forward. I am not making excuses for poor lifestyle choices and behaviors; I am simply fighting for that deep inner desire to be the best version of oneself.

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T H E

W H Y

I see the definition of grace as being a fluid one. It can mean so many things to each person, and I wholeheartedly expect it to. I was given grace, and I personally owe myself grace after what my body has done for me and continues to do. It has held children, endured pain, experienced hurt and fear - it's given me the opportunity to serve and help others. I may be far from perfect, but I am learning to love those imperfections daily. Who said Dietitians were perfect and without a story anyway? I see myself for who I am and where I have come. I, with my whole heart, desire that for you today. Each day we are given is a gift, and we are not guaranteed tomorrow, so I urge you to live for today. It takes time to heal, to love, and to bring passion back to every moment. With the right mindset, the right help, and the right attitude, it can be yours.

Take it back my friend and fight the fight to a more grace filled you, because you’re more.

Live and desire to be inspired, -S

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Sarah Tee, MPH, RD, LRD Sarah Tee has been a Registered Dietitian since 2014 and has been working in Private Practice as Owner of Inspire Nutrition since 2016. Sarah focuses on teaching nutrition and counseling from an integrative and functional approach while focusing on and implementing evidencebased research as the nutrition expert. Sarah has experience working with a diverse group of clients and cases and works individually with each person to focus on their needs. Sarah specializes in nutrition therapy, gut health, and aims to give a personal approach to each client’s journey. https://www.inspirenutritionnd.com/

The talented Lisa Madsen answers: Did you know that you might be feeling exhausted because you have taken on energy that's not yours?

We often feel drained after being with someone whose energy doesn't match ours because we are allowing ourselves to feel their feelings. This might be sitting with someone who is grieving or processing anger.

If you don't practice energy hygiene, you are taking in their emotional energy. Then you have to do the invisible work to process their emotional energy as well as your own. That's a lot of work - no wonder you're exhausted!

You clean your body and your home to get rid of dirt and germs that can make you sick. It's important to clear our energy, too, to keep us healthy.

One quick way to be "energetically hygienic" is to clear your energy when you wash your hands. With your hands under the water, tell yourself that the water is clearing away any energy that is not yours to process. Visualize that energy running down the drain as you take a deep breath. Do this at least once a day before bed and as needed throughout the day.

What are some ways you practice energy hygiene?

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Learn more about Lisa at https://www.fmwellnesscollective.com/directory

Alisia Becker

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Visit Swanson’s Instagram

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Dr. Alli Svobodny, ND

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www.weirdandstrong.com

Kim Hobbs Owner of Downtown Yoga Fargo and Lead Teacher of Peaceful Warrior Yoga School www.downtownyogafargo.com

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Professional Intuitive Songwriter

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Michelle Vasicek Intuitive Business Coach www.facebook.com/groups/lunawolfsales

Morgan Hastings

Directory Ms. Anna Lee Artist and Creative Guidance Counselor, Energy Portraits, Human Design Readings, Intuitive Coaching www.missannalee.com

Sarah Tee, MPH, RD, LRD

Mental Health & Substance Use Counselor www.livewellcounselingmn.com

Sarah Jacobs Licensed Reflexologist, Reiki MasterTeacher, Certified Beyond Quantum Healing hypnosis regression www.reikireflexology.com

Saree Janz Hypnotherapist, Mindfullness Coach

Registered and Licensed Dietitian www.inspirenutritionnd.com

www.myinnerspark.com

Shannon Pfau

Shannon Radcliffe Bueche

Occupational Therapist, founder of mOTivate Minds www.motivatemindsot.com

Stephanie Samson Travel Advisor www.tabatraveling.com/wellness

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Massage Therapist, Herbalist, Earth Mother www.massage-alchemy.com

Tracy Beecher of Infinity Wellness Clinic Registered Nurse Practitioner www.infinitywellnessclinic.com

Our Values Community When we seek wellness in community, we all benefit. We aim to create a culture of well-being in Fargo Moorhead, where individuals are inspired and empowered to lead healthier, happier lives. ​

Collaboration FM Wellness Collective provides a platform for practitioners to connect, collaborate, and cultivate a supportive environment. ​

Empowerment We empower wellness practitioners to thrive in their careers and empower individuals to take control of their well-being. ​

Inclusivity We are committed to making wellness services accessible to all members of our community. We seek out opportunities to work with and support under represented populations. ​

Visibility We enhance the visibility of wellness modalities and practitioners in the FM area to promote awareness and accessibility. ​

Integrity We hold the collective and practitioners to a level of integrity that speaks to our values, ensuring ethical and responsible practices.

Connect. Empower. Thrive.