Free Lunar Wellness Guide

Freckled Buddha Wellness Lunar Cycle Wellness Plan for Women
A Month-Long Holistic Health Guide To Help You Live In Tune With The Cycles of The Moon And Yourself.

This month-long wellness plan aligns your body, mind, and spirit with the natural rhythms of the moon, helping you cultivate balance, clarity, and empowerment. Everything women cultivate is based on intention and energy.

You have the power to curate anything you wish. The first step is to feel aligned and powerful.

Remember – All Women are Magic. Enjoy your lunar journey! 🌙

**Google which day the New Moon is for the month you wish to start and begin on that day.

Week 1: New Moon – Intention & Renewal

Focus: Rest, introspection, and setting intentions.
Nutrition:

Detoxifying foods: Lemon water, leafy greens, and herbal teas (dandelion, nettle).
Light meals to support digestion (soups, steamed vegetables, and plant-based proteins).

Self-Care Practices:

Journaling: Write down intentions for the new cycle. Writing may seem like work but remember women were made for creating. Writing things down helps bring them into existence. It also helps your brain get on the frequency of your desires. This is why most little girls love writing in diaries. Manifesting is real and this is a tool to bring your goals to fruition.
Gentle movement: Somatic movement, yoga, stretching, nature walks. Nature is the most powerful healer available.
Energy cleansing: Take a salt bath with lavender and chamomile (any herbs, salts or added oils will do, the intent is to take time to focus on releasing negative energy).

New Moon Ritual:

Set Sacred Space: Light incense, if you prefer to light a candle please make sure it is non toxic or beeswax (scented candles are endocrine disruptors and harm your hormonal health) burn sage or palo santo, sit in a quiet space.
Write Intentions: On a piece of paper, list personal goals, habits to cultivate, or energies & wishes to invite.
Visualization & Affirmation: Meditate on your vision, repeating affirmations like “I welcome new beginnings with an open heart.”
Elemental Offering: Place the intention under a crystal or any spiritual item you have. Use what resonates with you. Examples- A cross, a shell ,a lucky charm, a piece of jewelry, a saint figurine. Leave the item on your altar (an altar can be any uninterrupted space in your home you choose and does not have to be elaborate, It is where you will set your intentions). For reference I use a windowsill for most intentions.

Week 2: Waxing Moon – Growth & Action

Focus: Building energy, productivity, and taking inspired action.
Nutrition:

Protein-rich meals: Nuts, seeds, lean meats, and legumes for sustained energy. Try to aim for natural protein sources as opposed to bars and shake mixes.
Hydration: Coconut water, lemon water, water with a pinch of celtic sea salt, herbal infusions (peppermint, ginger). Peppermint teas are great and powdered ginger can be added to hot teas.

Self-Care Practices:

Strengthening workouts: Strength training, Pilates, or yoga.
Vision board creation: You can use a saved album on your social media to help curate your algorithm to more align with your intentions. You can cut out images that align with your intentions if you want a tangible reminder and make a collage.
Sunlight exposure: Spend time outside to absorb vitamin D and recharge. Try to avoid wearing sunglasses, they inhibit your natural circadian rhythm.

🌟 Waxing Moon Ritual

Set Your Sacred Space:

Light an incense, non toxic candle, etc. You can also burn whatever kitchen herbs you have available, like cinnamon, rosemary, or palo santo to bring in momentum and action-oriented energy.
Play uplifting music or something that sparks motivation.

Write Your Action Plan:

Take out your journal and list 3-5 action steps that align with your New Moon intentions.
Write an “I am becoming” statement (e.g., “I am becoming stronger, more disciplined, and aligned with my dreams.”).
Speak affirmations aloud:
- “I take bold steps toward my goals.”
- “I am focused, driven, and filled with energy.”
- “The universe supports my growth and expansion.”

Place your written action steps under a crystal.
Let the moon’s energy amplify your intentions overnight.

Take three deep breaths, imagining golden light filling your body.
Say: “I welcome growth, strength, and aligned action into my life.”
Snuff out your candle or incense and step forward into your new reality with confidence.

Week 3: Full Moon – Release & Empowerment

Focus: Reflection, celebration, and releasing what no longer serves you. A Lot of what weighs us down is not ours to carry.
Nutrition:

Hydrating and high-vibrational foods: Fresh fruits, raw vegetables,
Mineral-rich foods: Seaweed, dark chocolate, root vegetables.

Self-Care Practices:

Dance or expressive movement: Let go of stagnant energy. Trauma is often stored in the hips. Shake it out.
Creative expression: Paint, write poetry, or engage in a craft. Don’t be afraid to try new things. Don’t take it too seriously. Just find a small way to express yourself a bit. Even if it is humming to yourself a few minutes each day. As long as it is intentional, it counts,
Grounding techniques: Barefoot walks, deep breathing, repeating affirmations to yourself as if they are already here. “I am loved, I am worthy, I am healthy, I am wealthy, ETC.

Full Moon Ritual:

Make Moonwater: Place crystals (selenite, moonstone, clear quartz- any will do but the lighter in color the better) and flowers (leaves are fine too, whatever you find outside)in a bowl of water, leaving it under the moonlight. Use this charged water in a bath or to cleanse your face. Some people like to drink it (it’s your ritual to do what feels right). If you want to take a bath during the full moon, make yourself a spa-like experience. You deserve to feel pampered.
Release Ceremony: Write down fears, doubts, or limiting beliefs. Safely burn the paper, imagine your troubles dissolving. Tell the moon you release what no longer serves you.
Gratitude Practice: Express thanks for your growth, journaling blessings received, or things you are grateful for..
Meditation & Breathwork: Sit under the moon, focusing on deep breathing and connecting to its energy.

Week 4: Waning Moon – Rest & Surrender

Focus: Slowing down, restoring balance, and preparing for the next cycle.
Nutrition:

Comforting, warm meals: Stews, roasted root vegetables, herbal teas (chamomile, ashwagandha). Use honey in beverages or meals.
Light fasting or digestive resets (bone broth, green smoothies).

Self-Care Practices:

Gentle yoga or Tai Chi: Slow movements to calm the nervous system. Get on youtube and find a 5 minute video and give it a shot. Five minutes of slow intentional movement will cause a huge energy shift and I promise you will feel good after.
Decluttering: Clean your space and energetically clear your home. This is going to help ease anxieties as well. Reducing visual clutter will also alleviate many stressors. Think about ways to hide labels on items as well. Advertising clutter makes up a lot more visual space than we realize.
Reflection: Journal on the past month’s lessons and prepare for the next cycle.

Waning Moon Ritual – Release & Reflection 🌖🌀

Focus: Letting go, healing, and preparing for renewal.

Nutrition for Detox & Restoration

Cleansing Foods: Dark leafy greens, beets, cucumbers, and warm broths to support the body in releasing stagnant energy.
Hydration: Drink plenty of water with lemon, chamomile tea, or dandelion root tea to flush toxins.
Healing Herbs: Incorporate turmeric for inflammation reduction and ashwagandha for emotional balance.

Self-Care Practices

Gentle Movement: Opt for yin yoga, stretching, or tai chi to promote relaxation.
Energy Cleansing: Take a salt bath with Epsom salt, lavender, and eucalyptus to clear away negativity.
Decluttering: Release old items, clothes, or thoughts that no longer serve your higher self.

🌙 Waning Moon Ritual

Prepare Your Sacred Space:

Dim the lights and light a candle or incense to set intention.
Play soft instrumental music or nature sounds for a grounding atmosphere.

Journaling & Emotional Release:

Write about what you are ready to let go of (habits, relationships, limiting beliefs).
Ask yourself:
- What is no longer serving me?
- What emotions or fears am I holding onto?
- How can I create space for healing?
Once written, fold the paper and either burn it safely in a fireproof bowl or tear it into small pieces, symbolizing release.

Supermoons & Eclipses – Intense Energy & Transformation

Focus: Heightened emotions, powerful manifestations, and deep transformation.

Supermoon: A supermoon occurs when the full or new moon is closest to Earth, amplifying its energy. This is a time of heightened emotions, increased clarity, and strong manifestations. Use this time for deep meditative practices, powerful affirmations, and vision-setting.

Eclipse: Lunar and solar eclipses represent sudden shifts and karmic revelations. They can bring unexpected changes and realizations. It is best to rest, reflect, and allow the cosmic energy to guide you rather than forcing manifestations. Journaling and intuitive work can provide clarity on what is shifting in your life.

Self-Care Practices:

Extra rest and hydration to manage intense energy.
Grounding exercises such as breathwork, walking barefoot, and consuming root vegetables.
Avoid making impulsive decisions; instead, observe and reflect on emerging patterns.

Daily Lunar Affirmations– Every day brings something new. Welcome positivity into your life by affirming you are ready for great things.

Say these every night as you are winding down for bed. Be sure to look out the window and say them to the moon at least once before you sleep.

New Moon (Beginnings)

Day 1 (New Moon): “I embrace new beginnings and welcome fresh opportunities into my life.”
Day 2: “I trust the process of creation, knowing that everything begins with a thought.”
Day 3: “I set intentions with clarity and conviction, knowing they are manifesting now.”
Day 4: “I am open to receiving guidance from the universe as I step into new ventures.”
Day 5: “My intuition is my guide, and I trust it fully.”
Day 6: “I welcome change with an open heart and mind.”
Day 7: “I am aligned with the flow of the universe and trust that everything unfolds in perfect timing.”

Waxing Moon (Growth and Expansion)

Day 8: “I am growing, expanding, and evolving into the best version of myself.”
Day 9: “I trust that every effort I put forth leads to growth and success.”
Day 10: “I am committed to my goals, and I am seeing progress every day.”
Day 11: “I am open to abundance in all areas of my life.”
Day 12: “I am focused, dedicated, and ready for the opportunities that are coming.”
Day 13: “I trust that the seeds I’ve planted will bear fruit at the perfect time.”
Day 14: “I embrace challenges as opportunities for growth and self-discovery.”

Full Moon (Culmination and Clarity)

Day 15 (Full Moon): “I am open to the fullness of life, ready to receive the rewards of my hard work.”
Day 16: “I celebrate the clarity and insight that this moon brings into my life.”
Day 17: “I release fear and self-doubt, embracing my full potential.”
Day 18: “I trust in the wisdom within me to make the best decisions.”
Day 19: “I am grateful for everything I have manifested and for all the blessings yet to come.”
Day 20: “I allow myself to shine brightly and boldly in all aspects of my life.”
Day 21: “I stand confidently in my power, knowing I am capable of achieving anything.”

Waning Moon (Release and Reflection)

Day 22: “I release what no longer serves me, making space for the new.”
Day 23: “I forgive myself and others, releasing any lingering negativity.”
Day 24: “I trust the process of letting go and surrender to what the universe has in store.”
Day 25: “I am grateful for the lessons learned and release any attachment to the past.”
Day 26: “I honor my emotions and allow them to flow freely, knowing they do not define me.”
Day 27: “I am at peace with who I am and where I’ve been.”
Day 28: “I am ready to step into the next phase of my journey, lighter and more aligned with my purpose.”

🌙 Moon Phase Crystal Calendar ✨-

Crystals can be an excellent tool in amplifying intentions and cleansing energy.

New Moon 🌑 – (New Beginnings, Intentions, Clarity)

Crystal: Black Obsidian 🖤
- Properties: Protection, grounding, transformation
Crystal: Labradorite ✨
- Properties: Intuition, new opportunities, manifestation

Waxing Crescent 🌒 – (Growth, Motivation, Action)

Crystal: Carnelian 🔥
- Properties: Creativity, courage, motivation
Crystal: Green Aventurine 🍀
- Properties: Prosperity, confidence, luck

First Quarter 🌓 – (Decision-Making, Strength, Progress)

Crystal: Tiger’s Eye 🐯
- Properties: Focus, determination, empowerment
Crystal: Red Jasper ❤️
- Properties: Endurance, stability, resilience

Waxing Gibbous 🌔 – (Refinement, Preparation, Patience)

Crystal: Amethyst 💜
- Properties: Wisdom, spiritual growth, clarity
Crystal: Fluorite 🌈
- Properties: Mental clarity, organization, balance

Full Moon 🌕 – (Manifestation, Celebration, Release)

Crystal: Moonstone 🌙
- Properties: Intuition, emotional balance, feminine energy
Crystal: Clear Quartz 💎
- Properties: Amplification, healing, clarity

Waning Gibbous 🌖 – (Gratitude, Reflection, Sharing Knowledge)

Crystal: Rose Quartz 💗
- Properties: Love, compassion, forgiveness
Crystal: Lapis Lazuli 🔵
- Properties: Inner truth, communication, self-awareness

Last Quarter 🌗 – (Letting Go, Transition, Release)

Crystal: Smoky Quartz 🖤
- Properties: Detoxification, grounding, protection
Crystal: Hematite ⚫
- Properties: Stability, focus, emotional balance

Waning Crescent 🌘 – (Rest, Surrender, Healing)

Crystal: Lepidolite 🌿
- Properties: Emotional healing, relaxation, stress relief
Crystal: Selenite 🤍
- Properties: Purification, spiritual connection, cleansing

This wellness guide is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. No part of this publication may be reproduced, distributed, or transmitted in any form without prior written permission from the publisher. For inquiries, contact freckledbuddhawellness.com