Namaskar Wellness Hub

10/08/2025

𝐇𝐨𝐰 𝐈 𝐦𝐚𝐝𝐞 𝐩𝐞𝐚𝐜𝐞 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐟𝐢𝐫𝐞𝐟𝐢𝐠𝐡𝐭𝐞𝐫 𝐢𝐧 𝐦𝐞 𝐭𝐡𝐚𝐭 𝐜𝐨𝐧𝐭𝐢𝐧𝐮𝐨𝐮𝐬𝐥𝐲 𝐬𝐚𝐛𝐨𝐭𝐚𝐠𝐞𝐝 𝐦𝐞, 𝐢𝐧 𝐚𝐧 𝐚𝐭𝐭𝐞𝐦𝐩𝐭 𝐭𝐨 𝐩𝐫𝐨𝐭𝐞𝐜𝐭 𝐦𝐞

I used to see the part of me that turned to food in moments of fear, anxiety, and terror as my enemy, and the one who sabotaged all my best intentions. But through my own journey with Internal Family Systems (IFS), I came to see this “reactive firefighter” not as a villain, but as a fiercely devoted protector.

In IFS, a reactive firefighter rushes in when emotions (my case, fear, anxiety, terror) threaten to overwhelm the system. Blazing fast to douse the flames of pain with whatever it can find. For me, that “whatever” was and sometimes still is, food. My reactive firefighter stepping in, worked... for a while, soothing the extreme anxiety and fear I would experience. But it also ignited battles inside me, clashing with the proactive, controlling parts who were trying to prevent chaos by setting strict rules. This polarization left me exhausted, ashamed, and trapped in cycles of self-sabotage.

Through deep, ongoing inner work, I’ve learned that these parts exist for a reason: they are protectors, shaped by experiences where the system had to survive at all costs. By turning towards them with curiosity and compassion, instead of judgment, I began to hear their fears, their burdens, and their unwavering loyalty.

In IFS therapy, we gently unburden reactive firefighters, releasing them from the impossible job of protecting us through numbing or addiction. When these parts are met with understanding and given new roles that align with our deepest needs, harmony is restored in the system. And in that harmony, the grip of addiction loosens.

As both an IFS therapist and someone who continues to walk this path myself, I guide others through this same tender process. Helping you meet your parts, heal their burdens, and reclaim your freedom.

Your parts are not your enemies, and healing is possible.
If you’re ready to step into a compassionate relationship with yourself and break free from cycles of self-sabotage, I’d be honoured to walk with you.

📩 DM Sonica 081 773 4477 🙏

09/08/2025

💫 Happy Women’s Day, My Beloved Sisters 💫🌕

Under the radiant glow of Grandmother Moon in Aquarius, I honour each of you, the wild, wise, wondrous women who walk this earth with grace and fire.

Tonight, the Aquarius full moon illuminates the path of truth, vision, and freedom. She invites us to rise above the noise, to see from the higher vantage point of the eagle, and to remember the sisterhood that spans lifetimes.

Aquarius, the water bearer, carries the sacred waters of awakening,... and under her light, our inner goddess is called to pour those waters into the world, nourishing change, unity, and authentic expression.

I celebrate our strength that builds new worlds and still has the tenderness to hold another’s hand.
I celebrate our unique gifts and our voices that heal, our laughter that uplifts and our wisdom that ripples through time.
I celebrate the lineage of women, those who came before, blazing trails through their resilience, and those yet to come, who will walk boldly because of the foundations we are laying now.

This moon reminds us that we are both the dreamer and the weaver. To turn within, as our light is the medicine, the truth and our liberation

So tonight, under this Aquarius full moon, let us rise, not in competition, but in collaboration. Not in silence, but in song. Not in fear, but in the full knowing of our worth.

To my tribe and to all women, past, present, and future, may we forever honour the goddess within, and pour her wisdom into the rivers of this world. 

Blessed Women’s Day. Blessed Full Moon. Blessed You. 🌕✨

Namaskar,
Sonica
🙏

08/08/2025

Chandra Namaskar divine Brothers and Sisters, how was your energy this week? How did you experience the energy in the field around you?

For those of you not attending a ceremony and still wanting to enter into ceremony under the illumination of this Aquarius full moon, here is a bath ritual designed to help you connect with the Aquarius Full Moon and receive the insights and energetic upgrades of the Lion’s Gate Portal. This ritual is ideal for attuning to your soul’s highest path, embodying your unique truth, and activating intuitive clarity.

🌕 Aquarius Full Moon Lion’s Gate Portal Bath Ritual

What You’ll Need:
A candle (white, blue, or gold will add a nice touch, but any candle of your choosing will represent your internal fire & presence)

Essential oils (frankincense, lavender, rosemary or neroli)

Crystals (amethyst, clear quartz, lapis lazuli, or aquamarine or any that speak to you)

Epsom salts or Himalayan salt

A journal & pen

A bowl of water for scrying (optional)

Sacred music or frequency (528Hz or 963Hz)

Preparation: Setting the Container
Cleanse your space physically and energetically with imphepo, palo santo, incense, sound, or intention).

Light your candle and place your crystals in and around the bath.

Say aloud:

“I open this sacred space under the light of the Aquarius full moon and the alignment of the Lion’s Gate portal. I invite in my highest self, my guides, and the energy of divine remembrance.”

Entering the Waters:
As you step into the bath, visualize yourself entering a cosmic womb, a space of rebirth and remembrance.

Infuse the water with your oils and salts, whispering intentions like:

“I open to receive higher vision. I release what no longer aligns with my soul path. I remember who I truly am.”

Ritual Prompts & Reflection Questions:
While soaking, meditate or journal with these Aquarius & Lion’s Gate aligned prompts:

Aquarius Full Moon Reflection -
What unique truths or gifts of mine am I ready to fully express?

Where am I being called to liberate myself from old limitations or expectations?

What visions or downloads have been coming through that I haven’t yet trusted?

Lion’s Gate/ Energetic Upgrade Activation -
What aspects of my divine blueprint are being remembered now?

What does my heart long to create or offer the world from a place of authenticity?

What guidance or symbols are coming through today that point to my soul’s mission?

Channeling Insight - (optional scrying or intuitive writing)
Gaze into the bowl of water and soften your focus.

Ask:

“What message does my higher self have for me at this time?”

Write whatever comes, trust your intuition, no censoring, allow images, metaphors or symbols to guide you.

Closing the Ritual
Thank the moon, the stars, your guides, and the Lion’s Gate energy and your God essence for their support.

Say aloud:

“I walk forward with clarity, courage, and cosmic remembrance. And so it is.”

Let the water drain with intention, imagining it carrying away all that you’ve released.

Post-Ritual Integration:
Write down any symbols, dreams, or synchronicities that arise over the next 48 hours.

Take grounded steps in alignment with the insights you’ve received, no matter how small.

Namaskar,
Sonica
🙏

02/08/2025

✨Join me for a 9D Breathwork Journey: Cellular Regeneration✨
Saturday, 9 August | 9:00–10:30
This Women’s Day, give yourself the gift of deep restoration.
If you’re feeling depleted, disconnected, or energetically fatigued, this gentle, yin-infused 9D breathwork experience is for you.
Guided by a nurturing female voice and wrapped in immersive sound and visual textures, this journey invites you to reset your nervous system, restore your vitality, and reconnect on a cellular level.
💫 Perfect for women seeking softness, release, and renewal
🌿 Expect emotional clearing, energetic healing, and deep inner peace
Whether you’re navigating stress, burnout, or simply longing for stillness, this is your sacred pause. This is the perfect gift to give yourself this Women’s Day.
Space is limited; book your spot today.
Come breathe, soften, and remember who you are.

Click here to book only 6 spots left: https://foundationalfrequency.com/events/

01/08/2025

As empowered women we know the power of our voices.
We advocate for our needs without apology and accept ourselves without condition.

We don’t ask for permission to be whole, we already are.

Happy Women's Month dear Sisters💃💫

(Thank you for sharing this powerful graphic Claudia Roodt)

30/07/2025

Thank you for living and re-exploring the glory of NOW with me. What a beautiful initiation of the reclamation of our birth right as limitless beings
I love you 💜💫

29/07/2025

𝐖𝐡𝐲 𝐜𝐚𝐧’𝐭 𝐈 𝐥𝐞𝐭 𝐭𝐡𝐞𝐦 𝐠𝐨, 𝐞𝐯𝐞𝐧 𝐰𝐡𝐞𝐧 𝐭𝐡𝐞𝐲 𝐤𝐞𝐞𝐩 𝐡𝐮𝐫𝐭𝐢𝐧𝐠 𝐦𝐞?

You know they’re not right for you… but you can’t stop thinking about them.
You wait for their message.
You read into every silence.
You cling to crumbs of attention and convince yourself it’s love.

This isn’t just heartbreak.
It’s limerence, a powerful emotional obsession that feels like love, but leaves you trapped in anxiety, longing, and self-doubt.

𝐖𝐡𝐚𝐭 𝐢𝐬 𝐋𝐢𝐦𝐞𝐫𝐚𝐧𝐜𝐞?

Limerence is an intense, involuntary emotional state of longing, obsession, and idealization of another person, often mistaken for love. It can feel euphoric, addictive, and all-consuming, but it’s usually rooted in unmet needs, fantasy, or unresolved wounds.

If you find yourself stuck in this cycle, you’re not alone, and you don’t have to navigate it alone either.

𝐇𝐞𝐫𝐞 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐫𝐞𝐟𝐥𝐞𝐜𝐭𝐢𝐯𝐞 𝐬𝐭𝐞𝐩𝐬 𝐰𝐞 𝐜𝐚𝐧 𝐞𝐱𝐩𝐥𝐨𝐫𝐞 𝐭𝐨𝐠𝐞𝐭𝐡𝐞𝐫:

• Identify your unmet emotional needs
• Explore patterns of attachment and early relational wounds
• Reclaim your sense of self outside the fantasy
• Learn nervous system regulation tools
• Practice grounding and reality-checking techniques
• Cultivate inner safety and worthiness

You are worthy of real, mutual, grounded love, not just the idea of it.

📩 Ready to gently untangle from limerence and come home to yourself? Let's walk this healing path together.
👉 DM me or book a session to begin.

Sonica | 081 773 4477

28/07/2025

𝐏𝐨𝐥𝐲𝐧𝐞𝐬𝐢𝐚𝐧 𝐅𝐥𝐨𝐨𝐫 𝐓𝐫𝐞𝐚𝐭𝐦𝐞𝐧𝐭: 𝐀 𝐒𝐚𝐜𝐫𝐞𝐝 𝐑𝐞𝐭𝐮𝐫𝐧 𝐭𝐨 𝐭𝐡𝐞 𝐁𝐨𝐝𝐲

✧ Ancient Wisdom • Nervous System Healing • Somatic Release ✧

Rooted in the heart of Polynesian tradition and drawing from Kahuna (Hawaiian) principles, this fully clothed, floor-based bodywork is more than a massage — it is a sacred ceremonial dance between practitioner and client. Deep rhythmic strokes, meridian pressure points, breath, and intentional movement guide the body back into harmony.

What does it do?
This deeply somatic treatment invites the body to surrender, helping it release trauma held in the tissues. Through continuous flowing movements and stretches, it activates the vagus nerve, allowing the nervous system to shift from fight-or-flight into deep rest and repair.

Physical Benefits:
• Releases tension and stored trauma
• Improves circulation and lymphatic flow
• Increases mobility and flexibility muscles & joints
• Eases chronic pain & inflammation
• Balances the meridians

Mental & Emotional Benefits:
• Calms a dysregulated nervous system
• Softens anxiety and emotional overwhelm
• Restores a sense of inner safety
• Supports trauma integration & nervous system. resilience

Spiritual Benefits:
• Grounds you into your body and breath
• Awakens ancestral memory through touch
• Restores connection to self, spirit, and earth
• A sacred pause to come home to your essence
• Stimulates energy flow & restores Chi/Mana

This is a treatment where healing is not forced, it is received, woven into your being like a prayer through touch.

Your body remembers. Let it be witnessed. Let it unravel. Let it come home.

Are you ready to be held in this sacred Polynesian rhythm?

90 min | R1150
Book your journey with me: Sonica | 081 773 4477 🙏

21/07/2025

𝐖𝐡𝐲 𝐘𝐨𝐮𝐫 𝐀𝐧𝐱𝐢𝐨𝐮𝐬 𝐏𝐚𝐫𝐭 𝐌𝐢𝐠𝐡𝐭 𝐒𝐭𝐫𝐮𝐠𝐠𝐥𝐞 𝐖𝐢𝐭𝐡 𝐒𝐮𝐫𝐫𝐞𝐧𝐝𝐞𝐫

From an Internal Family Systems (IFS) perspective, we all carry different parts within us, each with it's own role, history, and good intentions.

Your anxious part isn’t trying to ruin your peace.

It’s trying to protect you.

Surrender can feel terrifying to this part because surrender means letting go.
And letting go feels a lot like losing control.
And losing control…? That feels like danger.

This part likely learned, long ago, that the only way to keep you safe was to anticipate, plan, micromanage, and worry in order to stay ahead of every possible threat.

So when you try to soften, trust, or surrender into the flow of life, this part may step in with tension, racing thoughts, or even panic.
Not to sabotage you, but to save you from a perceived collapse.

IFS teaches us that we don’t need to exile or fight our anxious part.

Instead, we turn toward it with curiosity and ask:

💬 “What are you afraid will happen if I let go?”
💬 “When did you first learn it wasn’t safe to surrender?”
💬 “What do you need from me to feel safe right now?”

As we build trust with this part, it begins to loosen its grip, not because we force it to surrender, but because it starts to feel safe enough to rest.

True surrender isn’t about abandoning control,
It’s about befriending the part of you that’s afraid of what happens without it.

𝐈𝐟 𝐭𝐡𝐢𝐬 𝐫𝐞𝐬𝐨𝐧𝐚𝐭𝐞𝐬 𝐰𝐢𝐭𝐡 𝐲𝐨𝐮 𝐚𝐧𝐝 𝐲𝐨𝐮’𝐫𝐞 𝐫𝐞𝐚𝐝𝐲 𝐭𝐨 𝐦𝐞𝐞𝐭 𝐲𝐨𝐮𝐫 𝐚𝐧𝐱𝐢𝐨𝐮𝐬 𝐩𝐚𝐫𝐭 𝐰𝐢𝐭𝐡 𝐜𝐨𝐦𝐩𝐚𝐬𝐬𝐢𝐨𝐧 𝐚𝐧𝐝 𝐜𝐮𝐫𝐢𝐨𝐬𝐢𝐭𝐲, 𝐈’𝐝 𝐥𝐨𝐯𝐞 𝐭𝐨 𝐰𝐚𝐥𝐤 𝐛𝐞𝐬𝐢𝐝𝐞 𝐲𝐨𝐮.

Namaskar,
Sonica Burger
IFS & Trauma Recovery Therapist

07/07/2025