Step 1: Inhale deep, exhale slow. Repeat as needed until you’re ready to begin.

Step 2: A playlist to set the tone as you prepare a space to move, meditate, and journal. Clear floor space to allow you to move ecstatically, spread a yoga mat if you have one, fill a water bottle (my fave), and put your phone on ‘do not disturb’ and your people on notice that you’re taking this time to re-charge. Keep a journal close — I think of it as a butterfly net. We have our most visionary, creative thoughts in sweat and stillness (I made the Envision Planner just for this purpose).

Step 3: Begin the Alter movement practice linked below ‘Grounding.’

Step 4: Luxuriate in meditation after ‘Grounding’ ends, integrating the release, shifts, strength it sparks in you.

Step 5: Nourish with a tropical superpowers green smoothie (recipe below). As I share with the Weighty tribe and coaching clients, the first, most important thing you can do to up-level your nutrition is drink more water, and drink a daily nutrient-dense green smoothie (more vegetables than fruit). The tropical superpowers is my favorite, simple recipe.

Step 6: Deeper dives:

• Work and play with botanicals as a sensory anchor for your meditations, movement practices, and vision-casting. Enjoy these meditations as invitations to exploration, and gift yourself or a friend a gift pouch of sample oils

• Craft a manifesto for this season of your life (or your family or business) with my 1-hr workshop OATH

• Journey through a 7-day meditation journey with the ‘Making the Best of It’ series of 5-10min meditations on the Alter podcast

• A long bath with epson salts — restorative care for sore muscles and a full-body meditation

• Give joyfully — write a love letter, a thank-you note, send someone a little gift, give any amount to a charity that calls your heart. It’s revolutionary.

Step 7: Ignite the world. ✨

Recommended smoothie add-ins:

• chia seeds

• flax seeds or omega-3 oil

• Organifi greens mix (code: HEARTWARD)

• Four Sigmatics Adaptogens or plant-based protein powder (code JOYRIDE)

For a full nutrition reset, indulge in 3-days or more of organic meals by my favorite meal delivery service with Sakara (code XONICOLE), and Weighty, a 28-day journey to revolutionize your relationship to weight and nutrition.

I would love to hear about what this reset retreat shifts for you. Share about it on social media and tag @nicolemeline and @altertogether,

so we can build community around spirited movement and stillness.

For the full reset experience, join me for an upcoming Alter Journeys retreat.

For more soulful Alter indoor cycling, movement practices, meditations, and group coaching, join the Alter community at alter.nicolemeline.com, or access single classes on-demand.

What an honor to alter ourselves, our world, together.

Heartward,

Nicole