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Autumn Glow Breakfast Ritual.

Autumn is the time of descent, the time of the last harvest, the season of the witch. And, of the sacral chakra.

Its no coincidence that the color of autumn is orange. The sacral chakra is our pleasure center. It houses every yearning, desire & deep dream we have. It also houses pain, shame & anxiety when left in the hands of the unhealed shadow.

Its also no coincidence that it is the season of the witch. As the sacral chakra is the place within the body that holds magic. Witches were persecuted for their sacral chakra energy: their wild feminine and their affinity to shadow energy, something most are taught to fear, yet, the witch, embraces fully and transforms into her power.

The sacral chakra is the place we typically "shove it down." It is our depths, the place we lock up the things we don't want to feel and throw away the key, saying we'll come back later as a formality, but never really do. We're all human, and it's perfectly normal to not want to feel the bad stuff, I mean, who does?

Unfortunately though, if we don't allow ourselves to go there, we will stay stuck, we will stay suffering, and our ability to feel true pleasure will forever be clouded by the pain that prevents it.

Thankfully, we live in an incredibly intelligent universe, on an incredibly intelligent planet, and we don't have to go it alone. Mother Earth has a solution for every ailment, emotional & physical (it's as if she were a sentient being or something!) and she is the ultimate healer.

Connecting with Mama Gaia's gifts seasonally through color, herbs & food, and practice helps our physical & energetic bodies to heal.

Wearing the color orange sends signals to our brain that we want to embody our sacral center.

Soothing, warming & grounding herbs like calendula, ginger & echinacea help our bodies feel safe and comforted, and our immune systems strong.

Root vegetables offer sustenance and grounding energy.

Ritual baths, restorative yoga & quiet walks in nature help us transition into the slower times ahead and feel lovingly held.

So, bring on the pumpkin everything, bring on the warming spices, and take some time to finish up any projects so you can reconnect with that sacred Yin energy that lives in the sacral chakra.

Yin is descending energy: intuitive, creative, flowing, emotional. Deep restoration and rejuvenation are the core of yin energy.

This is my favorite morning ritual.

I personally enjoy a longer morning ritual, but if that doesn't work for you time wise, preparing a nourishing breakfast and sipping cacao while it bakes is a beautiful way to begin your day mindfully.

While the oats bake, I either return to bed with my cacao to meditate or take some gentle stretches on my yoga mat. Then, I throw on a cozy sweater and walk my dog down to the beach to watch the sea life and breathe with the water. Once I come home, I begin my day!

Insert here whatever feels good to you!

*Remember, the point of a morning ritual is to return home to yourself every morning; it is an act of radical devotion. You are telling your body (and most importantly your nervous system) that you are making time for all of the things you may normally push away. It is so important to remain disconnected from technology during your rituals so you can be fully present with yourself during this time and meet whatever comes up with love & acceptance.

You can't change what was, you can only forgive & move forward.

That is the message of the sacral chakra.

If you feel called to work more with this energy, my Shaman blend is specific to healing the shadows of Root & Sacral Chakras; this is also my specialty, and I would love to dive deep with you if you feel so called.

Cacao Recipe:

5-15 discs of ceremonial cacao (I like numbers, so I intuitively choose a number that feels right each time I do this ceremony)

A full mug of mylk* (oat works great but any kind will do!)

1/4 tsp powdered ginger & cinnamon or pumpkin pie spice

1 tsp Maple Syrup

*If you do not enjoy it or have mylk on hand, you can absolutely use water or herbal tea. I love using 1/2 chai 1/2 mylk in this recipe. Feel free to get creative!


Heat up mylk in a saucepan until bubbles start to form (you don't want it to boil). Stretch a bit while you wait.

Take mylk off heat and add cacao discs & spices. Whisk well, add maple syrup & pour back into your mug!

Before drinking your cacao, close your eyes, take 3 deep breaths, and set an intention for your day.

Autumn Glow Baked Oatmeal Recipe

1/2c Rolled Oats

1/4c Canned Pumpkin

1/4c Oat Mylk (any mylk works!)

2 tbsp Maple Syrup

1/2 tsp Vanilla Extract

1 tsp Cinnamon or Pumpkin Pie Spice

1/4 tsp Fresh Grated Ginger

1/4c Fresh Chopped Apples

Handful of Chocolate Chips

Handful of Pumpkin Seeds

Handful of Pecans

*Canned pumpkin can be substituted for yogurt, mashed banana or applesauce


Mix everything together in an oven safe dish. Bake for 20 mins. Serves 1-2.

Light, Love & Faerie Wishes,


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by Ilona Bartnicki I've lived most of my life as a caged wolf. Fed, bathed, given warm blankets, basic needs well met within 4 walls. The only taste of wilderness was moonlight through an open window.