The Circle of Wellness Newsletter 10/22
The Circle

The Circle of Wellness with Diana

Monthly Reflections

The fall season brings in a feast for the senses with its beautiful scenery, fragrant earthy scents and the ever-changing weather patterns. Autumn is also ripe with wisdom and reflective thoughts.

Here are five key teachings you may want to contemplate this fall season:

1. Radiate Beauty
Autumn brings an abundance of fall colors and textures. The reds, oranges, yellows, golds, and rust tones of autumn delight the senses, inspiring poets and visual artists. Find moments to connect to nature and learn to radiate your own beauty and creativity to the world.

2. Connect with Your Shadow
After the long, bright sunlit days of summer, autumn brings earlier sunsets and longer shadows. It’s an ideal time for thoughtful introspection and shining the light of awareness on our own shadow parts.

3. Let Go
Trees willingly and naturally shed their leaves after putting on a radiant fall show of colors. Is there anything in your life that’s ready to be released? Enjoy the gifts of what has been accomplished and come to fruition, but be willing to let go. It’ll open the way for new beginnings.

4. Save for Future Times
Even as birds and woodland creatures are enjoying the abundance of fall, they are also storing away portions of their autumn harvest and preparing for leaner times. Enjoy the blessings of the season, but remember to plan for the future.

5. Find Balance
In a world of duality, balance is a must. The autumn equinox highlights equal amounts of night and day, serving as a reminder to find balance in our own lives.

Autumn is a season of contrasts, and the result is a rich, multi-sensory experience. Find ways to apply these five lessons from the fall season in your own life.

News and Announcements

If your friends or colleagues are looking for quality psychotherapy or coaching services, I have openings in to my practice. I’m currently accepting new clients for psychotherapy and Personal Development remote sessions. All current clients receive 20% discount for Personal Development or MARI services, and newsletter subscribers receive 10% discount as new clients.

Exciting “Women Living in Alignment” online summit will be happening from October 24 to October 30, 2022. Guests speakers will present valuable tools and information about mindful living and getting in touch with your true self. Get more details about the summit and registration through this link.

Despite all the modern advances in mental health awareness, mental illness is still such a stigma in our society that people often get judged by others if they reveal a mental illness diagnosis. Please be kind to yourself and accepting of your own struggles if you’re dealing with any mental or emotional difficulties, and help other people feel understood and validated by their own experiences.

Research and Information

Similar to physical work, mental work over a long duration can produce a feeling of tiredness, also referred to as cognitive fatigue. Previous studies have shown that the prefrontal cortex plays a critical role in cognitive processes that underlie mental effort. A new study suggests that intense mental work may result in the accumulation of potentially toxic metabolites in the prefrontal cortex, subsequently leading to cognitive fatigue. The increase in the levels of metabolites could trigger mechanisms necessary to regulate its levels and make the mental effort more difficult.

Read all the details about this study in this article.

Suggested Readings

This month’s suggested readingwas brought to my attention by a client who found this book about survival beneficial to everyday stress regulation and developing new coping skills by shifting perspectives in order to gain a better understanding of the situation or to use effective communication strategies with others. Get a copy of the book here.


Useful Links and Resources

Serenity Natural Health is a unique holistic medical practice integrating naturopathic and Oriental medicines (acupuncture and Chinese herbs). Dr. Serena Ma uses the principles of naturopathic medicine when approaching her patients – finding and addressing the cause of disease, considering the whole person, doctor as teacher, and prevention. She combines those principles with her knowledge in Traditional Chinese Medicine (TCM). She implements lifestyle changes, nutrition, supplementation, herbal medicine, and/or acupuncture with her patients. Dr. Serena received her training at Bastyr University, one of the world’s leading centers for natural medicine, obtaining her Doctorate in Naturopathic Medicine (ND) and Master of Science in Acupuncture and Oriental Medicine (MSAOM). Her undergraduate training is from Boston University with a Human Physiology degree. Dr. Serena is trained in general medicine but is passionate about women’s health, fertility enhancement, dermatology, and digestive issues. She spends a lot of time focusing on the basics of health: sleep, food, exercise, and happiness – and believes it’s important to build a connection with each one of her patients.

I can personally recommend Serena as a highly skilled practitioner who can tailor her treatment strategies to each client’s needs. Read more about her practice here.

Recipe of the Month

Four ingredients cake (if you count blueberries) that’s gluten and grain free (can be modified to be dairy free too!) is the easiest dessert you can make right now. And it’s totally delicious! You can also substitute the blueberries for any other berries or finely chopped plums or peaches.
Yogurt Cake with Blueberries
Makes 1 6-inch cake or double it for a full 9-inch cake


  • 1 1/2 cup vanilla yogurt, regular or dairy free
  • 4 eggs, room temperature
  • 5 tightly packed Tbsp tapioca starch
  • 6 oz blueberries


  • Mix together yogurt and eggs to combine.
  • Sift tapioca over wet ingredients and incorporate it in thoroughly.
  • Line a 6-inch spring cake pan with parchment paper so that the sides come up high over the top.
  • Pour batter in a cake pan.
  • Top with blueberries.
  • Bake in a preheated oven at 350 degrees for about 1 hour or until the top is deeply golden.
  • Remove from parchment paper once the cake is cooled off (it’ll slightly sink in the middle).
  • Dust with powdered sugar if desired.

Homework Corner

Autumn is a wonderful time to engage into a cleansing and releasing ceremony. Contemplate what particular thing or part of life needs to be let go. Sit down in meditation and thank what you’re parting with for everything that it’s given you, both good and bad, and visualize it slowly dissipating into the sky or the earth. Imagine a white light energy cleansing the space inside and around you from what just departed. Ask the Universe to fill that space with what is needed in your life right now. Ask for a specific wish or for what will best benefit you right now.
Afina wants to remind you that it’s important to celebrate little things in life and find joy in simple moments.