Mindfulness in Bloom: Caring for Your Plants with Intention

Caring for plants isn’t just about watering and pruning; it’s an opportunity to slow down, connect with nature, and nurture mindfulness. For those of us juggling busy lives, tending to plants can become a grounding ritual that brings peace and purpose. Here are a few mindful ways to connect with your green companions.

1. Pause and Observe

Before rushing to water or prune, take a moment to simply observe your plant.

• Notice the color of the leaves, the texture of the soil, and how the light touches the plant.

• Look for subtle changes—a new leaf unfurling or slight drooping signaling thirst.

This practice of slowing down to truly see your plant brings you into the present moment.

2. Feel the Soil

Instead of relying on a schedule, use your senses to check in with your plant. Gently press your fingers into the soil.

• Is it dry and crumbly, or moist and cool?

• Let yourself focus on the sensation, the earthy smell, and the connection to life beneath the surface.

By tuning in, you’re learning to respond to your plant’s unique needs and practicing attentiveness.

3. Water with Intention

When it’s time to water, do it slowly and mindfully. Watch how the water flows through the soil and into the pot. Imagine the plant drinking and revitalizing itself.

• Think about how the water is nourishing not only the plant but also your relationship with it.

• Breathe deeply as you pour, feeling a sense of calm in this simple, nurturing act.

4. Wipe the Leaves

Dusting your plant’s leaves can become a meditative practice. Take a soft cloth or sponge, dampen it, and gently clean each leaf.

• Feel the texture under your fingers—smooth, waxy, or fuzzy.

• Notice how the leaves shine afterward, as if they’re thanking you for your care.

This small act helps your plant thrive while allowing you to focus on the details.

5. Express Gratitude

Your plant gives so much—cleaner air, beauty, and a sense of calm. Take a moment to thank it.

• Say, “Thank you for thriving with me,” or simply reflect on how much joy your plant adds to your space.

Gratitude strengthens the bond between you and your plant and deepens your mindfulness practice.

Growth Through Connection

Caring for plants is more than a chore—it’s a partnership with nature. By being present in these moments, you’re not just helping your plant grow; you’re also nurturing your own inner peace.

So, grab your watering can, touch the soil, and let mindfulness bloom alongside your greenery. 🌱✨

Pilates for muscle recovery and a stretch routine

Warm up your joints and muscles

Dynamic stretching and movement can help you achieve this, whether you’re new to exercising or have been practicing for a long time.

At Midnight Phoenix Wellness, we’re all about helping you build lasting wellness habits that keep your mind and body thriving. When it comes to recovery and flexibility, Pilates and stretching go hand in hand, offering a gentle yet powerful way to enhance muscle recovery and maintain mobility.

Pilates, with its focus on controlled movements and core engagement, can be an excellent tool for muscle recovery. It helps improve circulation, reduce soreness, and restore muscle balance after intense workouts. Even a short Pilates session can help your body reset while strengthening your mind-body connection.

If you’re new to stretching or want to enhance your recovery routine, here are three simple ways to get started:

1. Start Small with Dynamic Movements

Incorporate dynamic stretches, like arm circles or gentle leg swings, before you start a workout. These movements improve blood flow and gently prepare your muscles for activity, making recovery easier later.

2. Focus on Key Areas

Pay attention to the muscle groups you use most. For example, if you’ve been sitting a lot or working your legs during a workout, prioritize stretches like seated forward folds or pigeon pose to target your hips, hamstrings, and glutes.

3. Consistency is Key

Set aside just 5-10 minutes daily for stretching. Whether it’s a gentle morning routine or a relaxing evening flow, consistency will help your body adapt, improving your flexibility and recovery over time.

With Pilates and a solid stretch practice, you’re setting yourself up for a healthier, more resilient body. Give it a try and feel the difference for yourself. Your muscles will thank you!

Let’s stretch, recover, and thrive together. 💪✨

— The Midnight Phoenix Team

Premiere Virtual Guided Meditation

I’m beyond excited to share that our recent Virtual Guided Meditation session was an incredible success! The energy in the group was amazing, and I loved seeing so many of you show up for yourselves and embrace this practice. The feedback has been overwhelmingly positive, and we received an overall 5-star rating. 🙌🏽

Our sessions are beginner-friendly, so if you’ve never meditated before or if you're looking to deepen your practice, these sessions are designed with you in mind. We offer guidance throughout, making it easy for anyone to follow along. Plus, we highly encourage you to add this practice to your daily, weekly, or even monthly routine—it’s such a powerful way to take care of yourself and your mental well-being.

We’ll be offering sessions with a range of durations to support everyone, whether you're just getting started or you're more advanced in your mindfulness journey. We’re already planning more virtual sessions and are considering hosting in-person virtual meditations too!

I would love to hear your thoughts and experiences in the comments below! And don’t hesitate to share this post with others in your circle who could benefit from a little peace and stillness in their lives. Let’s continue to spread this energy far and wide!

With gratitude,
Victoria 🌸

#MidnightPhoenix #GuidedMeditation #WellnessJourney #VirtualWellness #Mindfulness #SelfCare

Meditation, have you heard of it?

Meditation is a simple yet powerful practice that helps calm the mind, reduce stress, and improve overall well-being. By taking just a few moments each day to sit in stillness, we can find greater clarity, focus, and peace. One of its greatest benefits is that allows us to step away from the chaos of life and reconnect with ourselves, bringing balance to our mental and emotional health.

A great way to deepen your meditation practice is by learning how to breathe. Your heard that right! Focusing on slow, intentional breathing can help anchor your mind and body, making it easier to relax. Try starting with a few deep breaths—inhale slowly through your nose, hold for a moment, and then exhale through your mouth. This simple technique can help ease tension and prepare you for a more mindful, refreshing meditation session.

You can join us for our virtual group guided meditation course October 13th at 9am. Take advantage of our October special and save your spot today! Midnight Phoenix Classes

Happy Meditating!

On the Path to Sustainability by Reducing Plastic Waste

The environmental impact of plastic materials has become a significant topic of discussion in recent years.  I attended a webinar yesterday on how healthcare and make changes to aid in our sustainability. During the discussion, it was mentioned that one of the greatest contributors to this issue involves how we deliver healthcare.  We tend to overuse, over prepare, and waste materials.  The same can be said for how we operate in our day-to-day lives.  While plastic can make our daily lives more convenient, it's essential to consider the harm it can cause to the planet. Making a few simple changes in our daily routines can significantly reduce our reliance on single-use plastics, which, in the end, can feel a lot more freeing. 

One easy change is to swap disposable plastic water bottles for durable stainless steel water bottles or tumblers. Not only are these options long-lasting, but they're also suitable for both hot and cold beverages, helping cut down on plastic waste.

Another impactful change is to opt for glass food storage containers instead of plastic ones. Glass containers are environmentally friendly, versatile, and safe for storing hot and cold foods. Additionally, choosing durable, reusable plastic options designed to last can help minimize the overall consumption of disposable plastics.

Other small changes include the use of reusable towels, opting for hand foods instead of those that require washing, and recycling old toys with family and friends.

By incorporating these small changes into our daily lives, we can each contribute to a healthier and more sustainable future for our planet. Consider having conversations with employers about adopting more sustainable practices in the workplace, as every little step counts. Together, we can make a meaningful impact on reducing plastic waste and preserving the environment for future generations.

Some components of this post were created with the assistance of AI.

Prepare for the change

Maintaining a healthy lifestyle can be a challenge, and creating lasting change can be even more difficult. We often view our habits as default settings, but the truth is that they are influenced by our communities, environments, experiences, and exposures. Despite these factors, we have the ability to change, adapt, and grow. However, we also have the ability to regress.

Take a moment and close your eyes. Think about the word "change." What is the first thing that comes to your mind? If you don't mind sharing, leave your thoughts in the comments below. Now that you've identified something you'd like to change, close your eyes again and visualize yourself succeeding in that change. What did you see? Write it down, and take a few moments to examine the details of the image you saw. Did you notice any particular place, climate, colors, people, or surroundings? To build a foundation for success, it's important to start by visualizing what success looks like. This helps us to create a solid plan and anticipate our body's natural reactions to change. When it comes to healthy eating changes, there are several things to keep in mind:

1. Free your mind from the idea that the path to change is linear. It's not a straight line, and overcoming something that has become our norm can be challenging. Science shows that our actions, thoughts, and experiences have the ability to change how our brain communicates with itself (neuropathways). Darn those chemical messengers and receptors.

2. Our bodies will crave the old. Despite what we may say, many of us enjoy predictability. Our mind knows what actions will yield certain outcomes, and this is one of the reasons we may find ourselves returning to old habits. A common thing you’ll read on this blog is the connection between our bodies and science. It truly is amazing.

3. Anticipate that you can't avoid cravings. As you start your journey, your body and mind will remember how it felt when it used to consume certain foods. You will crave the everso perfect combination of fats, sugars, and salt. Realizing that your body WILL crave these things will help you succeed on your journey. Keep a stash of healthy snacks on hand to help you resist temptation. My favorite is a mix of sunflower seeds, pumpkin seeds, almonds, pecans, dark chocolate, or some sort of dried fruits. I keep them with me at my desk, car, gym bag, purse, or anywhere else that is convenient. Otherwise, I’ll find myself in someone’s drive thru ordering a medium fry. Keeping point #3 in mind is especially important if you have decided to increase your physical activity. Your body may crave energy (which we provide to our body by eating) and typically it wants it fast. To avoid making this post too long let’s just note that carbs, glucose, or sugar is the fastest way our body can get energy. You can satisfy the craving for fast energy with some water, a healthy snack, time, and consistency.

4. Don't jump in feet first. Let your big toe grace the waters first. Hahaha! Seriously, start small and create one action item or goal. Over time, you'll build on this action and achieve your goal. Starting small is still one step closer to success.

5. Extend grace to yourself. Change is not easy, and it's okay to pause your action plan. Just make sure to create a guardrail that will remind you to get back on track. Remember that success is a journey, not a destination.

In conclusion, maintaining healthy lifestyle changes and creating lasting change can be a challenge, but it's possible. By visualizing success, freeing our minds, anticipating cravings, starting small, and extending grace to ourselves, we can achieve our goals and live a healthier life.

Blood Pressure 101

Monitoring your blood pressure is a crucial step in maintaining your overall health, and it's easier than you might think. Regular monitoring can help you stay on top of your blood pressure and prevent health complications down the line. Don't dismiss an abnormal reading as a fluke and certainly don’t ignore patterns of elevated readings. Once you’ve finished reading this post you’ll be a pro when it comes to the ins and outs of blood pressure monitoring.

So what is blood pressure? The Centers for Disease Control and Prevention defines it as, “the pressure of blood pushing against the walls of your arteries.” These pressures are denoted as the systolic and diastolic blood pressures. The systolic pressure, more commonly known as the top number, is measured between when the heart contracts, and the diastolic pressure, also referenced as the bottom number, is measured between when the heart relaxes. A normal blood pressure is less than 120 over less than 80 (<120/<80). A reading greater than this is considered elevated. Readings >130/90 indicate the diagnosis of hypertension. When diagnosing hypertension, we take into account the circumstances during which the reading was obtained. Having said that, a one-time abnormal reading doesn’t mean you have hypertension. However, persistently elevated readings do support the diagnosis.

Blood pressure ranges

When are blood pressures checked? Blood pressure is typically checked during checkups starting at age 3. However, some people may not be aware of the importance of these readings until they are abnormal and require treatment. With people being diagnosed with hypertension younger and younger you may start to hear about it during the teenage years. Writing down your readings or reviewing the trend on your patient portal is a sign of good preventive practice.

Can I check my blood pressure at home? Why, yes you can. In fact, doing so is an important step in taking charge of your health.

How can I check my blood pressure at home? Let me start by saying that home blood pressure checks should be done in adults unless advised by your doctor. If it is recommended ask about the technique to monitor a child’s blood pressure at home. The first step to proper monitoring is ensuring that you have the right size cuff. An improperly sized cuff can give the false impression of a low, normal, or high blood pressure. According to the American Academy of Family Physicians, measure your arm circumference at the midpoint of the upper arm. The bladder length should be 75% to 100% of the arm circumference, and the bladder width should be 37% to 50% of the arm circumference. Next, your surroundings can also impact your blood pressure. Make sure you're in a calming environment. As you may have guessed your positioning also matters. You should be settled in a seated position for at least 3 minutes. I like to practice some diaphragmatic breathing before taking a blood pressure. Applying the blood pressure cuff before starting the 3-minute countdown can help reduce agitation. Next, relax your arm, meaning no muscle contraction or engagement, at the level of your heart. Remember to log the readings in your phone or notepad so that they can be reviewed at your next visit. Bonus tip! Take your blood pressure device to your doctor’s office to compare it with theirs. Sometimes you can do this without an appointment. Just call the front desk to see if they have the capability to do so.

Blood pressure cuff size measurements

When should I check my blood pressure? There's not a specific time that's recommended, but it's a good idea to check first thing in the morning and before bedtime. It’s helpful to check after you’ve emptied your bladder and before you've had anything to eat or drink, especially caffeine. Taking 2-3 readings spaced 1-3 minutes apart can improve the accuracy in denoting where your blood pressure typically lies. Sometimes a random check midday may help to determine fluctuations in your pressure. If your blood pressure is often elevated when seen by a healthcare professional, some will call this white coat hypertension, or if it has extreme fluctuations throughout the day, you may want to inquire about a 24-hour blood pressure monitoring cuff. It is normal for there to be some variation in your blood pressure.

How often should I check my blood pressure? Checking your blood pressure daily won't hurt, but if it's pretty well controlled, checking sporadically 2-3 times a week may suffice. From there, you can determine if more frequent checks are needed.

How do I know if I need to check my blood pressure? Why wait? Again, it is a good preventive practice to know where your baseline health is. You can start checking your blood pressure at any time. It may be a good idea to get a jumpstart if you're feeling fatigued, experiencing headaches, snoring, being unable to tolerate exercise, having dizziness, or being lightheaded. Those are just a few symptoms. However, there can be many more as blood pressure affects every organ in the body. It is important to note that you may not be symptomatic until something tragic, such as a stroke, occurs. Don’t wait!

When should I be alarmed about my blood pressure? Elevated blood pressure commonly goes undetected because many are asymptomatic or have minor symptoms that are explained away. Here are some alarming symptoms that suggest the need for emergent evaluation when your blood pressure is elevated: sudden onset of an intense headache, vision changes, such as new onset blurry vision, loss of vision, blackouts in vision, vomiting, chest pain, shortness of breath, worsening edema, change in speech whether slurred or the words don’t make sense, weakness, trouble walking or holding yourself up, or change in sensation, like numbness. If you experience any of these symptoms, it's best to be seen by a health professional in the emergency department ASAP.

In conclusion, monitoring your blood pressure is a simple task that can significantly impact your overall health. Stay on top of it, and don't hesitate to seek professional help if needed.

Here’s a resource from the American Heart Association.

Doctor’s Visits…Aren’t They All the Same?

Scheduling a doctor’s visit can be confusing if it’s your first time or you haven’t been in a while. Some folks even have to resort to calling their parents for help, or let's be honest, the more organized spouse.  Let’s face it, scheduling this appointment can be a hassle.  Not only do you have to provide portions of your personal history but then there’s the insurance information too.  Who hasn’t stumbled over which is the Group ID vs Member ID?  And just when you think the test is over the front desk staff ask what do you need to be seen for?  Essentially, what type of visit do you need?  But hey, don't worry, I'm here to help you crack the code of the different types of doctor's visits. Let's make this appointment a little less stressful!  Here’s a list of the 6 standard office visits:

1. New patient appointment: First-time visits are scheduled as new patient appointments.  There are certain situations where you may have seen the doctor before but will need to be treated as a new patient.  Pertinent health history is reviewed during this appointment. In some states, if you haven’t been seen within 3 years of your last visit, you’re considered a new patient. It’s important to maintain a relationship with your doctor in the event you have an urgent or emergent need.

2. Established patient appointment: Congratulations on finding your new doctor! Once you’ve completed the new patient visit you’ve become established with the practice.  Established patient appointments are all the visits that follow the new patient visit. The term “established patient” more so defines the relationship you have with the practice. 

3. Acute care appointment: The term urgent visit can be used synonymously. These are focused visits with specific questions and physical examinations for new health concerns.  Examples that warrant an acute care visit would be abdominal pain, burning with urination, fatigue, a cough, etc.

4. Annual Physical: The annual visit is an important visit.  It’s your free visit, meaning no co-pay is needed. However, that part can get tricky.  Stay with me.  I’ll explain later. A physical is typically completed once a year. Preventive screenings, such as pap smears, colonoscopies, mammograms, and lab testing are discussed during this visit.  Family history is crucial and is taken into account when determining which screenings are appropriate.  The annual physical is also an opportune time to review nutrition and exercise recommendations, screen for mental health conditions, and discuss contraception.  Now back to the tricky part. If a new concern is discussed during the physical it can be combined with an acute care visit. Thus, a co-pay is needed. 

5. Medicare Wellness Visit (MWV):  If you are a Medicare health insurance holder, you can schedule a Medicare Wellness Visit.  This visit is designed specifically for seniors and is similar to an annual physical but with an additional focus on the increased risk of complications related to falls, fractures, and injuries. It includes a thorough review of medications, vision and hearing screenings. Additionally, the Medicare Wellness Visit also provides an opportunity to have discussions about advanced care directives.

Hopefully, this review clarifies the different visit types and highlights the different components and purposes of each visit.  

Will there ever be enough time?

Visit times in the doctor’s office seem to be getting shorter and shorter. Leaving patients, and surprise…even their doctors questioning the care that’s provided. The new game is how do we make visits more efficient? Can this be done? Some doctors have taken it upon themselves to circumvent this by establishing direct primary care practices. Creating more autotomy with which medicine is practiced and how visits are conducted. Others have begun to develop the skillset of support staff. Thus, separating data collection from the physical exam and decision-making. Nonetheless, how medicine is practiced has become challenging from the lobby to behind the exam room door.

Navigating a visit to the doctor’s office can be difficult especially if it’s your first visit or you haven’t been in a while. It can be even more intimidating if you are functioning in the capacity of a patient advocate. Don’t fret though! I’m here to help you make the visit a little bit easier and enjoyable.

First things first, and I mean FIRST! Find the right physician for your medical needs.   Establishing the best doctor-patient relationship is number 1 on the list of how to navigate your doctor’s visits.  Throw away the list of the perfect significant other and replace it with the perfect doctor.  I’m just kidding.  However, this relationship is one of the most important relationships you’ll ever have. When you leave that initial visit, otherwise referenced as the new patient visit, there’s only one question that needs to be answered.  Will I be able to trust them with my health?  All the other boxes may be unchecked.  However, this one can’t go unfulfilled.  It can be a matter of life or death.  

Second, when preparing for your visit identify what kinds of questions you have.  Don’t forget to write them down.  Remember, we are trying to optimize our time.  Are you interested in preventive measures or would you like to understand how to better control conditions that may have already taken place? This is important because it helps to determine the type of visit. In today’s world of medical practice, the visit type is essential.

Why is the visit type important? First, we should discuss the different types of visits. Most offices will have the following visit options: new patient, acute care, chronic care, comprehensive physical, and procedural visits. There can be other visit types based on the specialty. Now that we’ve discussed the visit types, we can discuss their significance. Primarily, this is used to set the focus of the visit (agenda) and the length of time. What is the purpose or priority?  Is there a new problem that needs to be addressed?  Are we assessing the status of a pre-existing condition? Or are we preventing a condition from occurring, thus screening tests and counseling are the focus?  The request to focus on the visit's agenda isn’t to neglect other concerns but to allow for the most appropriate decisions to be made with clarity.  The human body can be vastly complex.  Dedicating the proper amount of time to these matters is truly what’s in your best interest.  Combining multiple visits in one can leave you unsatisfied.  If you find yourself in this situation tell the front desk staff that you have multiple concerns when making the appointment.  Perhaps the length of the visit can be adjusted to accommodate this.  Also, utilize a telehealth visit after an in-person visit.  The physical exam has already been done. Therefore, the second visit might be more conversational to determine the next steps. 

Third, try your best to bring concise documentation of your past medical history.  When trying to enhance your visit records that are pertinent to your concerns are most helpful.  This allows you to become more familiar with certain medical processes and allows your doctor more time to focus on your needs. What’s more satisfying than preventing repetitive tests and gaining more time?

Last, end your visit by reviewing the treatment plan. Ensuring that you have a proper understanding of what to do will help increase the likelihood of achieving your goal.  Both you and your doctor just might leave the visit with a smile and a good day. 

Hopefully, these tips will help you and your doctor achieve a satisfactory visit.  Now take a deep breath with me and relax those muscles.  We’ll talk about creating health goals next time.