Welcome to Living Well Daily, the newsletter serving up a daily dose of care designed to support you, cheer you on and remind you, always, just how wonderful you already are.

In Today’s Edition:

You bring something special to every space you enter.
Yourself ✨
Never doubt your magic. 🪄

Valentine’s Day can stir up a wide mix of emotions: connection, longing, grief, tenderness, pressure, or even indifference. For some, it highlights love and closeness; for others, it can bring up comparison, unmet desires, or old wounds. All of these responses are valid.

No matter your relationship status, Valentine’s Day doesn’t have to be about performance, perfection, or external validation. It can be an opportunity to turn inward and practice a form of self-love that feels steady, honest, and supportive, not forced or transactional.

Self-love doesn’t have to be extravagant or picture-perfect. It doesn’t need grand gestures, expensive plans, or a flawless mindset. Sometimes, it’s found in small, intentional moments of care: choosing softness, setting gentle boundaries, or offering yourself compassion exactly as you are.

Simple self-love rituals to try:

•🕯️ Create a moment of care:
→ Light a candle, make a warm drink, and sit with yourself for a few quiet minutes.

•💌 Write yourself a kind note:
→ Acknowledge what you’ve survived, learned, or shown up for.

•🌸 Choose one pleasure intentionally:
→ A favourite meal, a cozy outfit, a walk, a song — let it be on purpose.

•📵 Set a boundary with comparison:
→ Limit social media if it brings up pressure or self-judgment.

•🫶 Offer yourself compassion:
→ Speak to yourself the way you would to someone you love.

Self-love isn’t about fixing yourself. It’s about being with yourself, kindly.

✅ Action step: This Valentine’s Day, choose one small ritual that helps you feel seen and cared for by you.

^{Love, Lola Graham}

Many people experience tightness in their lower back, which is often caused by stiff hips, prolonged sitting, or built-up tension, not just a “back problem” (for some it is).

Gentle stretching can reduce discomfort, improve mobility, and help your spine move more freely by easing surrounding muscles and restoring balance.

3 Stretches that can help:

1. Knees-to-Chest Stretch: Lie down on your back, hug both knees toward your chest to gently decompress the lower spine. It can also feel good to roll side to side gently to massage out the lower back. Note: If you have herniated discs in your lower back, avoid this.

2. Figure-4 / Piriformis Stretch: Cross one ankle over the opposite knee and pull the legs toward you to release hip tension that can tug on the lower back.

3. Standing forward fold: with legs straight and facing towards a chair, table or couch, push your hips back, and bring your chest down until you feel a stretch in your hamstrings (back of your thighs). 

Move slowly, breathe deeply, and stop before pain. You want stretching to feel relieving, not forcing.

✅ Action step: Try one of these stretches for 60 – 90 seconds today, focusing on slow breathing and gentle release.

^{By: Joshua Graham}

^{A gentle invitation to integrate lived experience with kindness, perspective, and care.}

Reflect on a moment you handled with courage or honesty. Let yourself honour it.

Before you go, let us know what you thought of today’s edition and if there are any subjects you would like us to cover in the future reply to this email and let us know!

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With love and care,

Lola & Joshua | The Living Well Team

^{Living Well Daily is for educational purposes only and is in no way a substitute for professional medical and mental health advice and diagnosis. Please consult a qualified professional for care unique to your needs.}

^{Remember: It’s okay to ask for help. Crisis Lifeline: call or text 988 (Canada & US).}