Weekend Wisdom: Feeling Guilty for Taking Care of Yourself…

VANILLE BIO
Oct 10
3 min read

Guilt is not a love language.

By Sonia — Comptoir Des Epices Madagascar

A Note from Sonia

There was a time I thought resting was indulgent. Emails, errands, people to care for me last. Then I realized: guilt is not a love language. When we feel guilty for pausing, we don’t actually care for ourselves we punish ourselves. This weekend, I invite you to a softer way back to you: a ceremonial cacao moment, gratitude journaling, and a short meditation to reset your nervous system and your heart.

Why Guilt Isn’t Self-Care

Guilt says, “You should do more.” Care asks, “What do you need now?” When we override our needs, we borrow energy from tomorrow. When we tend to our needs, we return to presence and we show up clearer for family, teams, and dreams.

Reframe: Self-care isn’t selfish; it’s maintenance for your capacity to love and serve.

Your Weekend Ritual (30–40 minutes)

1) Prepare Ceremonial Cacao (10 minutes)

Measure: 20–25 g of ceremonial cacao for a gentle session.
Heat: Warm water or plant milk until just steaming (not boiling).
Blend: Whisk cacao with liquid; optional pinch of cinnamon or a touch of vanilla.
Intention: Hold your mug with both hands. Whisper a simple intention:
“Today I choose kindness toward myself.”

Why cacao? Ceremonial-grade cacao is minimally processed and rich, creating a warm, grounded alertness perfect for journaling and meditation.

2) Gratitude Journal (10 minutes)

Open your notebook and complete these prompts (no editing, no perfection):

3 things I’m grateful for today…
One small act of kindness I’ll offer myself…
If the guilt voice appears, I’ll say… “Thank you, and I choose care.”

Tip: Keep it sensory. “Sunlight on my face,” “first sip of cacao,” “my sister’s laughter.”

3) 10-Minute Meditation (compassion + breath)

Minute 0–2: Sit tall, relax your jaw. Inhale for 4, exhale for 6.
Minute 2–8: Place a hand over your heart. Silently repeat:
May I feel safe. May I feel supported. May I be kind to myself.When thoughts wander, return to your breath and the warmth in your chest.
Minute 8–10: Visualize the week ahead softened by this calm. Thank yourself.

4) Close the Space (2 minutes)

Write one micro-promise for the next 24 hours (e.g., 10-minute walk, early bedtime, phone-free breakfast). Put it in your calendar as a real appointment.

If Guilt Pops Up, Try This

Name it: “I’m noticing guilt.” Naming creates space.
Normalize it: Many of us were taught productivity = worth. You’re unlearning.
Redirect: “Care now → better presence later.” Then take one caring action (a sip of cacao, a deeper breath).

Gentle Science, Zero Jargon

Gratitude writing can increase positive affect and reduce rumination.
Slow exhale breathing (longer out than in) signals safety to the nervous system.
Warm beverages + mindful intention can anchor a ritual that your body associates with calm.

Make It Yours

Prefer evenings?
Do your ritual at sunset with a candle.
Sensitive to cacao?
Use half-dose or try warm spiced oat milk; keep the journaling + breath.
With family?
Turn it into a quiet hour everyone chooses a calming activity.

What to Have on Hand

Ceremonial Cacao (stone-ground, unsweetened)
Notebook + pen you love
Timer (10 minutes)
Optional: soft playlist, cozy blanket, vanilla or cinnamon for the cacao

A Closing Blessing

You are not behind. You are allowed to begin again every weekend, every breath. Taking care of yourself is not an apology; it’s the way you remember who you are.

500g | Poudre CACAO & VANILLE

€39.00

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