Living Authentically A Self-Care Guide for the 8–5 Individual

Written By Tonya Ellis

Guided Living Vision

To guide individuals in reconnecting with themselves through simple daily rituals, so they can move beyond autopilot and begin living in alignment with their authentic selves.

Flow

Arrive & Center(5 minutes)

  • Guided grounding:

    • Close your eyes, breathe deeply, place one hand on your heart, one on your belly

    • Ask silently: “How do I really feel today?”

    • Visualize your authentic self sitting across from you. Breathe in her energy.

  • “When was the last time you felt fully like yourself?”

Authenticity in the Body: Movement (7 minutes)

  • Gentle, embodied stretches to release tension stored from “holding it all together” at work:

    • Shoulder rolls (release burdens)

    • Seated spinal twist (reclaim flexibility)

    • Shaking & bouncing (let go of expectations)

  • Movement isn’t about exercise—it’s about freedom. When your body feels free, your spirit feels authentic.

Authenticity in Daily Rituals (15 minutes)

Each ritual is framed as a way to reconnect to your truest self.

Dry Brushing (2–3 minutes)

  • Release what doesn’t serve you—physically + energetically.

  • Long strokes toward the heart = a reminder to always come back to your center.

What is Dry Brushing?

Dry brushing (called Garshana in Ayurveda) is a technique where you brush your skin with a natural bristle brush (or raw silk gloves in the traditional method) to stimulate circulation, exfoliate, and support detoxification. It’s usually done in the morning before showering.

Benefits of Dry Brushing

  • Exfoliation → Removes dead skin cells, leaving skin soft and smooth.

  • Lymphatic drainage → Stimulates lymph flow, supporting the body’s natural detox system.

  • Boosts circulation → Increases blood flow for a healthy glow.

  • Energizing → Wakes up the body and can reduce sluggishness.

  • Supports cellulite reduction (indirectly) → Improves circulation and skin tone.

How to Dry Brush (Step-by-Step)

  1. Choose your brush

    • Natural bristles (not synthetic).

    • A long handle helps with back reach.

  2. Best time

    • In the morning before showering.

    • Skin should be completely dry.

  3. Brushing method

    • Always brush toward the heart to support circulation and lymph flow.

    • Use firm but gentle pressure — it shouldn’t hurt.

Order:

  • Start with soles of the feet → brush upward toward thighs.

  • Brush hands → arms → shoulders.

  • Brush abdomen in clockwise circles (to follow digestion).

  • Brush chest (gentle) → then back.

  • Neck → downward strokes toward collarbone.

Duration

  • 3–5 minutes is enough for a full body.

After brushing

  • Shower to rinse off exfoliated skin and impurities.

  • Follow with moisturizer or warm oil (like sesame, almond, or coconut).

Tips & Cautions

  • Avoid broken, irritated, or sensitive skin.

  • Clean your brush weekly (soap + warm water, air dry).

  • Replace every 6–12 months when bristles wear out.

  • Be gentle on the face or skip it (skin is thinner there).

Tongue Scraping (2 minutes)

  • Tongue scraping is a simple Ayurvedic self-care practice that’s been around for centuries. It’s used to improve oral hygiene and overall wellness. Here’s a breakdown:

What is Tongue Scraping?

Tongue scraping involves using a small tool (usually made of stainless steel or copper) to gently scrape the surface of your tongue, removing buildup (called ama in Ayurveda). This buildup can look like a whitish or yellowish coating and is thought to be a mix of food debris, bacteria, and dead cells.

Benefits of Tongue Scraping

Removes toxins & buildup → Helps reduce bad breath and oral bacteria.
Enhances taste → Clears coating so your taste buds can function better.
Supports digestion → Ayurveda teaches that digestion starts with the tongue; a clean tongue improves awareness of taste, which helps proper digestion.
Promotes oral hygiene → Complements brushing and flossing.
Boosts freshness → Leaves your mouth feeling cleaner right away.

How to Do Tongue Scraping

Choose your scraper → Stainless steel (durable, easy to clean) or copper (traditional, antimicrobial).
First thing in the morning → Do it before eating, drinking, or brushing.
Stick out your tongue and gently place the scraper at the back (not too far to avoid gag reflex).
Gently pull forward → Scrape from back to front 5–7 times.
Rinse the scraper with warm water after each pass.
Finish up → Rinse your mouth, then brush/floss as usual.

Tips & Cautions

  • Be gentle — you shouldn’t feel pain or cause bleeding.

  • Clean the scraper daily.

  • Replace it if edges become rough or worn.

  • Avoid if you have open cuts, sores, or recent oral surgery.

Tapping (5 minutes)

  • Tap while affirming: “I release what’s not mine. I return to my truth.”

  • Stress doesn’t define you—your authenticity does.

Tapping Technique (Basics)

  • Identify the issue
     Choose one problem to focus on (stress, anxiety, pain, a specific memory, etc.).

  • Rate the intensity
     On a scale from 0–10, notice how strong the feeling is right now.

  • Setup statement
     While tapping the “karate chop point” (side of the hand), repeat a phrase like:
    “Even though I feel [emotion], I deeply and completely accept myself.”
     Say it three times.

  • Tapping sequence
     Using 2–3 fingertips, gently tap 5–7 times on each of these points while focusing on the issue:

    • Top of head

    • Eyebrow (inner edge)

    • Side of eye

    • Under eye

    • Under nose

    • Chin

    • Collarbone

    • Under arm

  • Keep breathing slowly as you tap.

  • Re-rate intensity
     After a round, pause and check if the intensity has dropped. Repeat as needed.
    Got it! Since you said yes, I’ll give you a guided step-by-step EFT tapping script you can actually use right away. You can read it aloud or silently as you go through the tapping points.

Tapping Script for Stress/Overwhelm

Step 1: Setup (Karate Chop Point – side of hand)

Tap the side of your hand with 2–3 fingers while saying (3 times):
👉 “Even though I feel so stressed right now, I deeply and completely accept myself.”

Step 2: Tapping Sequence (Tap each point 5–7 times)

  • Top of Head:
     “This stress.”

  • Eyebrow (inner corner):
     “I feel so overwhelmed.”

  • Side of Eye:
     “All this tension.”

  • Under Eye:
     “It feels heavy.”

  • Under Nose:
     “This stress in my mind and body.”

  • Chin:
     “I don’t know how to let it go.”

  • Collarbone:
     “Part of me wants to release this stress.”

  • Under Arm (about 4 inches below armpit):
     “I choose to feel calmer now.”

Step 3: Positive Round (repeat same tapping points)

  • Top of Head:
     “I am safe in this moment.”

  • Eyebrow:
     “I can breathe more deeply now.”

  • Side of Eye:
     “I allow myself to relax.”

  • Under Eye:
     “My body knows how to calm down.”

  • Under Nose:
     “I am letting go of stress.”

  • Chin:
     “I choose peace.”

  • Collarbone:
     “I feel lighter.”

  • Under Arm:
     “I am calm and centered.”

Step 4: Re-check Intensity

Ask yourself: “How strong is my stress now (0–10)?”
 👉 Repeat until it feels manageable or gone.

✨ You can adapt this script for any emotion (fear, sadness, pain, anger, etc.) by swapping the words to match what you’re feeling.

  • Ayurvedic Rituals (3–5 minutes)

    • Warm lemon water to wake the body gently, instead of rushing.

    • Evening golden milk to soothe and nurture the authentic self that longs for rest.

    • Authenticity is honoring what your body really needs, not what hustle culture demands.

Designing Your Authentic Routine (7 minutes)

  • Invite participants to reflect: “When do I feel most myself—morning, midday, or night?”

  • Build a 10-minute “authenticity break” with one ritual for each part of the day. Example:

    • Morning: Tongue scraping + heart-centered breath

    • Midday: Tapping + stretch

    • Evening: Dry brushing + golden milk

  • Worksheet Activity: Write your chosen 3 rituals + your “why.

Ayurvedic Morning Routine Example

1. Upon Waking

  • Sit up slowly and take a few deep breaths.

  • Express gratitude or set an intention for the day.

2. Tongue Scraping

  • Before drinking or brushing, use a copper or stainless steel scraper.

  • Gently scrape from back to front 5–7 times, rinsing the scraper each time.

  • Rinse your mouth with water.

3. Oil Pulling

(2–5 minutes to start, work up to 15)

  • Take 1 tablespoon of sesame or coconut oil.

  • Swish it gently around your mouth (do not swallow).

  • Spit into trash (not sink, since it can clog pipes).

  • Rinse with warm water.

4. Warm Water Ritual

  • Drink a glass of warm water (you can add lemon or ginger if you like).

  • This wakes up digestion and flushes toxins.

5. Breath & Movement

  • Do 3–5 minutes of gentle stretching or yoga.

  • Practice a breathing exercise (like alternate nostril breathing or simply deep belly breathing).

6. Brush & Care

  • Brush your teeth with a natural toothpaste.

  • Wash your face with cool or lukewarm water.

7. Optional Additions

  • Dry brushing (garshana): Stimulates circulation and lymphatic flow.

  • Abhyanga (self-massage with warm oil): Nourishes skin and calms the nervous system.

  • Meditation or journaling: Helps set a mindful tone for the day.

Closing Circle (3–5 minutes)

  • Guided reflection:

    • “Living authentically means choosing myself daily. What’s one practice I will honor this week?”

  • Deep breath together.

  • Closing affirmation:
    “I give myself permission to live as I am—grounded, vibrant, and whole.”

Takeaways

  • Living authentically isn’t about doing more—it’s about doing what aligns with who you truly are.

  • Small, daily self-care rituals are anchors that keep you rooted in authenticity.

  • The most powerful act of self-care is showing up for yourself without apology.

Tonya Ellis