Being intentional about self-care is essential. The key lies in intentionality because where you direct your intention is where your energy will flow. When we discuss regeneration—the cyclical process of renewal, restoration, and growth that occurs in nature—it becomes evident that this is a practice we must engage in. Developing regenerative self-leadership practices is one of the most liberating aspects of this work. It is an ongoing practice—not a destination, but rather a continuous process. This is ongoing work that you have to do for yourself.

Like a garden, if you don't tend the garden, all the plants will die. If you don't tend to yourself, well, you may not die, but you certainly won't thrive. In this piece, I aim to provide you with simple regenerative self-leadership practices for tending your inner ecosystem, grounded in both ancient wisdom and modern science.

We see regeneration everywhere in nature, right? The cyclical nature of rooting, growing, blooming, and thriving. Humans are intimately connected to this—our own bodies have regenerative properties. So regeneration is almost organic. Yet, we have designed a society in complete antithesis to this natural flow. Capitalism drives burnout on turbo. We take, we extract, we exploit, over and over, without considering the organic nature of cyclical regeneration. Being mindful of this can not only help you thrive, but, like a ripple, you can help change your immediate environment.

Awareness: The First Step to Regeneration

The first step in aligning with these natural cycles is to develop awareness of your current state. This is where mindfulness becomes essential—not as just another task on your to-do list, but as a means of reconnecting with yourself. Mindfulness is the practice of being present in the moment. It allows us to observe our internal landscape without judgment.

Research indicates that mindfulness meditation affects key areas of the brain, including the prefrontal cortex, insula, striatum, and amygdala—regions crucial for emotion regulation, self-awareness, and being present. For those of us carrying the burden of intergenerational survival patterns, mindfulness goes beyond simply sitting quietly. It is about reclaiming our right to be fully present in our own bodies.

Incorporating Sacred Practices into Daily Life

Incorporating sacred practices and rituals into your life can be transformative. One of the simplest ways to start is by taking daily walks. The neuroscience behind this is compelling: research shows that nature-based walking interventions can enhance mood, alleviate anxiety and depression, and improve overall mental well-being. Studies indicate that walking in green spaces has a greater positive effect compared to walking in urban areas, with participants reporting significant reductions in negative emotions.

I think we overlook the simplicity of walking, but once you begin to incorporate a daily intentional walk, you’ll surely notice its regenerative impacts. During your walk, acknowledge your thoughts, but try not to focus on them too much—take on the role of an observer instead. Pay attention to your surroundings and engage your five senses. Name three things you can see, smell, hear, and touch. While taste might not be applicable on a walk, you get the idea. Even taking just five minutes for this exercise can be beneficial. The important thing is to start. Even a 10-minute walk can provide several hours of relief from stress and anxiety, similar to taking aspirin for a headache. You will see the regulating effects this has on your nervous system, and how nature appreciation will change your life.

Embodied Regenerative Self-Leadership Practices for Crisis and Beyond

Storytime. Last year, my seven-year-old fur-child was diagnosed with cancer. Let me tell you about my dog, Loki. All my life, I wanted a dog. I grew up with my brother's German Shepherd named Sniper, and my grandparents had a family dog that I adored—Smokey. Growing up, I would experience genuine glee every time I met and played with dogs.

So when I finally had the opportunity to get a dog, I did. At that time, I was living with a toxic partner who, despite knowing my love for dogs, didn't want me to get one. I was deeply unhappy; it felt like a dark period in my life. I realized I needed support, and by then, I'd learned about emotional support animals (ESA). I knew I wanted one, so I began searching for my Loki, my ESA. He truly saved my life.

When I learned about his diagnosis, my emotional world felt like it was on the verge of collapsing. In the past, I would have likely fallen into a deep depression; I didn’t have the emotional regulation or coping skills necessary to handle such news. Fortunately, by that time, I had undergone extensive therapy, including EMDR, with an excellent therapist who equipped me with valuable coping mechanisms. Much of what I learned has contributed to the practice I am now sharing with you. [Linking the resource here: *Alvarado Therapy

My morning routine involves going for a long walk with Loki as the first activity of the day. This practice has been incredibly beneficial for my overall regulation; I always feel different on the days I complete this routine compared to the days I skip it. When I received a scary diagnosis, my anxiety and fear shot through the roof. In that overwhelming moment, when I didn’t know what to do, the only thing I felt I could hold onto was our routine. It provided us with a sense of grounding.

During that difficult time, my love and appreciation for life grew as I was so scared of losing my dog. Morbidity often reminds us of what truly matters. I was once severely burnt out and focused heavily on my job. Last year, I left my 10-year career, and these daily walks now make me feel free. But through this tough period, they also grounded me and increased my appreciation—seeing the joy my pup finds in sniffing everything on our walks, his excitement is contagious. Nature reminds me that everything is cyclical. As morbid as this is, we will all transition into death, and cancer is something that also happens in nature. I am very spiritually connected to nature, so I was looking to Madre Tonantzin Coatlicue to hold me and give me strength during this time.

Tonantzin, meaning "Earth Mother" in Nahuatl, is an honorific title for the maternal aspect of Aztec earth goddesses, while Coatlicue, the "mother of the gods," embodies the earth as both creator and destroyer, representing the cyclical nature of life and death. For many of us reclaiming our indigenous spirituality, these ancient energies offer a different relationship to cycles of difficulty—one that honors both the beauty and the necessary destruction that precedes rebirth.

Trauma-Informed Regenerative Self-Leadership Practices for Inner Resilience

This is where the work gets real. For some, a dog may seem trivial, but for me, this guy is my best friend, a true love of my life, and last year at this time, I was going through an emotionally scary and intense period. I am vividly reminded of that experience as I enter the same time of year this year. Building inner resilience isn't about toughening up or pushing through—it's about developing the ability to feel what you feel without being overwhelmed by it.

Thanks to my former therapist and the wisdom of practitioners like Nkem Ndefo, founder of Lumos Transforms and creator of The Resilience Toolkit, along with their team, who develop accessible tools to address toxic stress using evidence-based and promising practices embedded in a framework that respects people's cultural and historical backgrounds. I learned to practice embodiment—connecting to my five senses, noticing where I feel things in my body, doing movement and light stretches, checking in to see if I am covering my basic needs like drinking water and eating whole, replenishing foods. At this point, we're talking about the basics and somatics. This approach fosters flexible strength and increased capacity to overcome adversity and heal.

I want to be real about something that often gets glossed over in wellness spaces: access and privilege. This practice isn't easily available for everyone. As a first-generation Latina, I know that self-care and these practices can be challenging for first-generation individuals because we are often accustomed to self-sacrifice and hustling hard. Sometimes we lack this knowledge and practice. Perhaps our parents were not aware of this either. I know my mom and grandparents never discussed this with me in those terms. [I want to plug in here again, the *Lumos Resilience Toolkit, they truly understand and acknowledge access and have developed the toolkit to be able to practice it regardless.

When I reflect on it, I realize my grandparents practiced nature connection, perhaps without even knowing the terminology or understanding its benefits. They had a large backyard and spent a lot of time outdoors. One of my favorite childhood memories is lounging on their hammock in the backyard while they tended to their garden. However, my mom was a single parent, and we lived in poverty. We often didn't have the opportunity to connect with nature, especially in lower-income areas where it wasn't always safe to be outside, or where green spaces were scarce. It's important to acknowledge and honor the privilege associated with this experience.

Daily Regenerative Self-Leadership Practices You Can Start Tomorrow

Here's the thing: you don't need a lot to begin tending your inner ecosystem. We often overlook these practices because they're so simple, but that's exactly what makes them powerful. These are the real, accessible practices that can shift your nervous system and change your relationship to stress and overwhelming emotions.

Start with 5 minutes tomorrow morning:

• Step outside, even if it's just to your doorstep or a nearby corner

• Take three deep breaths and notice what you can see, hear, smell

• Place your feet on the ground (barefoot if possible) and feel the connection

• Ask yourself: "What does my body need right now?"

  
  

Throughout your day:

• Set three gentle reminders to check in with your body

• Notice: Am I hungry? Thirsty? Tired? Tense?

• Take one conscious breath before transitioning between activities

• Look for one small piece of nature—a tree, a cloud, a plant

  
  

Evening ritual:

• Spend 2 minutes reflecting on what supported you today

• Notice what felt hard without judgment

• Set an intention for tomorrow that honors your energy levels

  
  

Weekly practice:

• Take one longer walk (even 15-20 minutes) in the most natural setting available to you (think plants, grass, trees, flowers)

• Use this time to practice being the observer of your thoughts

• Let yourself feel grateful for small things

  
  

Remember: these regenerative self-leadership practices are about building a relationship with yourself and your environment that's sustainable. Research shows that walking for just 15-20 minutes daily is better than waiting for the weekend for a three-hour fitness marathon. Frequency matters more than intensity.

The Ripple Effect

When we tend our inner ecosystem with intention and regularity through regenerative practices, we don't just heal ourselves. We become models for a different way of being in the world. We show others that it's possible to prioritize rest over productivity, cyclical rhythms over perpetual extraction, and embodied presence over disconnected hustle.

As someone who walked away from a 10-year career to honor my own regenerative cycles, I can tell you that this work isn't just personal—it's political. Every time we choose to regulate our nervous systems instead of pushing through burnout, we're practicing liberation. Every time we honor our need for rest and connection to nature, we're modeling what's possible for our communities.

Your inner ecosystem is not separate from the larger ecosystem we're all part of. The way you tend to yourself creates ripples that touch everyone around you. In a world that profits from our disconnection and exhaustion, choosing to be present in your body and connected to natural rhythms is a radical act.

As I write this, my daily morning walk with Loki, surrounded by nature, fills my heart with joy. These simple practices have helped me through my toughest moments and continue to anchor me in happiness. They’ve taught me that healing isn’t a straight path, that renewal is always possible, and that often the most profound transformations come from gentle acts of self-tending.

Thank you for being here, for reading these words, and for considering that there might be another way to move through this world. I genuinely believe in your capacity to tend your inner ecosystem with love and intention. Start small. Start tomorrow. Start with five minutes. Trust that your body knows how to heal when you create the conditions for it to do so.