Greyback, 2800 filbert Street, San Francisco, CA (2025)

07/01/2025

🌼 A note our cofounder .m.anderson from Sunday Rituals email 🫖

The other day I was on the couch with my laptop and a half cup of tea. One of my kids jumped on the couch to surprise me—and the tea went flying. All over me and my computer.
I knew everything was fine. The tea wasn’t super hot. The computer survived.
But my body didn’t get the memo. My heart raced. My breath shortened. It took what felt like forever for my breath to calm down.

That moment reminded me:
my body was trying to tell me something.

I’m quick to say “I’m fine” ( and I love doing that), but the body doesn’t lie. It speaks in breath, tension, and heartbeats—and it often speaks before the mind catches up. For me, it was a sign: I needed not just mental rest, but nervous system softness.

You might need this, too.
If you’re carrying a lot—toddlers, work, news, whatever life’s throwing your way—your body might be asking for care, too. A pause. A downshift.

TRY THIS: 4-7-8 Breathing
It’s simple, and it works. Use it in the moment, or make it part of your wind-down routine:

1. Inhale through your nose & belly rises (4 sec)
2. Hold (7 sec)
3. Exhale slowly through your mouth (8 sec)
Aim for 5–7 rounds.
The long exhale tells your nervous system: you’re safe. You can relax.

Try this for 3 nights in a row.
Then reply to me!
I’d love to hear how it goes.

Make this week beautiful for you and those around you ☀️

xx Alicia

06/19/2025

The Gut Feeling ✨

⭐️ When you experience a negative feeling (frustration, overwhelm, worry, etc), do you focus on the thoughts swirling in your head about it? Or do you notice what’s happening in your body?

⭐️ It’s smarter to pay attention to how the feeling actually feels in your body, rather than getting caught up in the story your mind tells you. In the wellness world, this body-based experience is called the felt sense, you probably know it as the gut feeling. Listening to the feeling in your body is a more reliable guide than your thoughts (that might not always be true or helpful).

THE GUT FEELING TECHNIQUE
(Here’s an example of it)

You know that feeling when you get home from a long trip and see all the stuff that needs to be done around the house? That’s what happened to me the day I got home from a 10-day work trip, and immediately started feeling swamped and then, of course, the negative self-talk kicked in: “All your friends can keep a tidy house and do all the things, get it together alic.”

Instead of getting lost in that mental loop, I paused and checked in with my body. I noticed a tightness in my chest. I paid attention to the sensation in my body, without trying to fix it, judge it, or push it away. And what happened? After a few minutes, the tightness eased up. With that shift, I could suddenly see the whole story I was telling myself (the self-criticism and the rush for perfection) for what it was… A STORY. I realized what truly mattered was being present with my fam after being away. So, I picked one small thing to do, and then focused on being with them.

Next time you get a weird/ off-feeling, check in with the physical sensation of it in your body, and allow your body to show you some wisdom instead of your mind.

Make this week so incredibly beautiful.

06/02/2025

✨ Sunday Rituals ✨

Try this week: A simple meditation each day m.anderson uses OPEN meditation app everyday, you just open it up and press play. There’s a new meditation for each day that has a “theme” for the day, such a great way to start your day. OPEN has a free 30 day challenge, it’s perfect timing to try!

Dim the lights and massage 🧖‍♀️
After a long day, dim the lights and grab a neutral oil (jojoba is great and super moisturizing), massage it into your skin all over you body in small circular motions. Show gratitude to your amazing body that has and continues to carry you through each day. has some amazing natural body oils 🌼

Summer of getting outside 🌞
There is something about getting natural vitamin D every day. Intentionally be outside for daily activities. Think snack time, break time, etc—find a place outside, even a new cafe. If you don’t have an outdoor area at home, try a park especially if you’re in NYC or SF. Be intentional with it. Find a good playlist (shared in SR email, sign up on site 🫶 ) for a walk, reading, fun projects, moving your body, ☁️ gazing, just sitting - whatever you’re doing outside.

Try slowing down tonight and a few nights this week. Everything you do for your pm ritual, do it a little slower and with even more love and care for you. 🫶

05/26/2025

✨ Sunday Rituals (the rest in your inbox) — Take it Easy.

THE PRACTICE:

Take a phone-free walk this week, maybe even tonight. Evening walks are my favorite, especially with the fragrant night-blooming jasmine that mentally transports me to a beautiful forest even if I’m walking in the city.

Sarah reminded me of the simple power of trees; try touching one on your next walk. There’s something incredibly grounding about physically connecting with nature—even walking barefoot in the grass, sand, or dirt can transform your experience.

Use your walk as a meditation: feel, smell, and truly experience your surroundings. Without your phone, you’ll see the world through a different lens.

When you return set a timer and sit in silence for 2 mins (or use Sarah’s meditation below). Feel free to journal before or after. Trust what feels right for you.

* What am I seeking to avoid by pushing through discomfort, instead of approaching it with curiosity?
* What am I truly seeking right now, and why?
* What do I need to take care of myself today?

04/28/2025

Sunday Rituals ✨

“The aspects of things that are most important to us are hidden because of their simplicity and familiarity.”
Ludwig Wittgenstein

How can we start to move through our everyday routines and enjoy them and turn them into moments of calm and contentness, rather than a checklist? I think about this a lot, because I have A LOT of seemingly annoying tasks to do everyday (dishes, laundry, cleaning up after toddler boys, it’s never ending).

Last year, I was getting ready for a trip to Scandinavia and I started reading about hygge, and it’s transformed me, and I want it to transform you! Hygge is the Danish way of practicing mindfulness. It’s how you take care of your home, and treat everyday ordinary moments with simplicity, joy and awe. Since I started practicing, I’ve been able to turn everyday to do’s into these moment of joy and it’s like a moment of rest.

The practice
1. Choose a routine you do often that you don’t love (being stuck in traffic after work, needing to load the dishwasher after dinner, etc).
2. Decide how you’ll elevate the task to become a pleasurable moment (listen to music while you drive, light a candle next to your sink, take three deep belly breaths, etc)

That’s it. Make one small adjustment to your everyday to do’s and I promise you’ll start to create these joyful moments and create a window of calm in your day.

Try it tonight! xx
Alicia

04/06/2025

🌼 🌺 🪻Sunday Rituals Issue 13

❇️ I was at a best friend’s ( ) baby shower last weekend and what I noticed the most is the power of female friendship. From her mother and her friends, her bestie (who hosted the party and helped plan etc ), to the girls I had just met, but really liked and that sense of comfortability right off the bat. We got deep quick and were authentically ourselves. Always feels good.

❇️ It made me reflect on my girlfriends and I have to say I am very proud of the women I have in my life. Friendships especially as you branch out to start your own family, move away, make life choices, have children (or not) - it’s a responsibility to be a good friend and I take that seriously and so do my girlfriends. I am really grateful to myself for that because looking out for yourself is #1 priority and looking out to make sure that I have people in my life that I am loved and seen by is necessary. And if you have a sister(s), you know what a built in best friend is. My sister is my soulmate. The keeper of everything since she was born. A love that’s indescribable but surprisingly stronger after she gave me my 🩵nephew. We also want to killers each other (often), but in the end our sisterhood is strong as they come.

❇️ In our Sunday Rituals (wellness tips for real life sent every Sunday) are a few ways that I send my friends a little “I’m thinking of you/miss you/just because it’s Tuesday”. Even if we can’t see each other often. Especially when someone is going through a hard time, I know my friends are going to circle around and check on me.. No matter what. And they know I will always do the same.

❇️ Sign up for the Sunday Ritual newsletter on our site and you’ll start receiving them next Sunday. If you want todays practices, type in “me” below and we’ll send you the entire thing.

Love you babes!
am

03/30/2025

Happy Sunday Greygirl’s. .m.anderson and I talk a lot about how Greyback is a reminder for us to take care of ourselves and prioritize yourself to number one. I hope we’re a reminder for you too. We started Sunday Rituals (in your inbox now) newsletter again for you to take 1-2 mins to read and hopefully try something new. These are new tricks or tips, they’re actual practices Alicia and I use to make sure we’re taking the very best care of ourselves and doing it well.

Elevate your everyday where you can— you’ll see more beauty and feel more joy daily.

Sign up on our website! We also have mediations you can turn on when you only have 1 min.

Take care beauties!

💛 am

03/24/2025

Instead of defining success with external markers of achievement (think money, status, social validation etc), try to think of success this week as how fully you can immerse yourself in your everyday moments. 💭How present were you in your last conversation (or was your mind elsewhere?). Let's define success as that. The more you practice mindfulness, the more you'll notice more clarity, more resilience, and more compassion in your daily life. It's totally worth it. Try it this week, xx AA ❤️❤️

03/19/2025

Join us this Friday night ✨🏠Elevate Your Home Soace 101 at for Greyback's March social club. Hang with beautifully minded females, practice some meditation, drink amazing tea crafted by .and.chi and learn practical tips from design guru to elevate your home design in doable ways to get your space ready for Spring or whatever new fresh perspective you want in your home. 6pm @ Curated in Downton Redding. Sign up link in bio. Xx AA

02/08/2025

There is something about getting quiet in community.... and then spending time to talk with other wellness-minded females about how to take better care of yourself... it just feels so good. Greyback's February social club at .esthetics has us ready to get rid of our dull winter skin with exfoliating- 3x/week at home (I love using the brightening facial scrub), and booking your beautiful self a hydrafacial with Julie to get that amazing glow. Also, take extra time this weekend to check in with how your body is feeling and how you can take better care of it, even a quick DIY neck massage does the trick, bonus points if you use oil. Xx Alicia

01/29/2025

Are you ready to see the gunk jar? 😉I mean... learn and actually see the benefits of a hydrafacial:). Grab a spot for Greyback's February social club, Friday night 2/7 at 6pm at .esthetics. .m.anderson will first lead you on a meditation to calm the mind and body, and then you'll learn the 3 essential steps for enhancing winter skin and watch a hydrafacial demo to see it for yourself. Can't wait to see you, bring your gf! Link in bio xx AA

01/26/2025

Can you learn to love the question? I mean... let go of the urge for immediate answers to your life, and instead be with the process of exploring the question. When you're able to do this, you create space to just observe instead of diving or problem solving, and that is when you open yourself to growth, creativity, and deep insight. I love this quick mindfulness technique to practice, it grounds you in the present moment.

✨HOW TO DO IT- Slowly breathe in through your nose for 4 seconds, hold your breath for 4 seconds, then slowly exhale out your nose for 4 seconds. Feel the tingling in your body, and with each breath, you ground yourself in the now. Breathe a little deeper in this week ahead, xx AA

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