sonica_burger

25/12/2025

Merry Jingle Bells, Gentle Holidays, and Blessed Yuletide to you and your family. Thank you for sharing your heart, gifts and magic with me over 2025. Thank you for walking this journey with me. I am blessed to have you in my life.🎄✨💜💫

Love,
Namaskar
Sonica
💜🙏

23/12/2025

The liver is not asking for more lemon, more tea, or another supplement. What it craves is your honesty.
We treat it like a machine, a chemical processor, yet it’s more than that. It is a guardian, a witness, a vessel holding every unspoken word, every compromise you made to keep others comfortable, every “yes” that should have been a “no.”

Every time you swallow anger to protect someone else, every time you mask discomfort to be acceptable, every time you deny your own truth for the sake of peace—the liver takes note. It stores it. It tightens. It reacts. This is not metaphor. It is memory in flesh, energy coded into biology, ancestral echoes held in tissue.

No cleanse, no potion, no ritual can undo this if you keep living in denial. Your body will not release until your soul can.

Healing begins not with what you put into your body—but with what you release from your spirit. Speak your truth. End the contracts you never signed consciously. Protect your anger, your softness, your boundaries, your blood from absorbing compromise. Stop being the caretaker of unspoken feelings, of others’ expectations.

Your liver is exhausted from holding what you refuse to claim. When you finally honor yourself, when you say your no without apology, when you stop negotiating your essence for approval, your liver breathes. Freedom is not a juice—it is the courage to stand fully in your own truth.

Ancestral Healing

23/12/2025

22/12/2025

It's great to think about what we can do differently the next time we're struggling when we're in calm, regulated states.
When we can reason, think critically & abstractly, and get the reps in.

But the real work often comes when you're at the edge of your stretch zone —
when you've fallen back into an old pattern and you can feel the burn of shame.
You're here again.
And you've worked so hard not to be here.

But falling back into the old pattern is a big part of the process;
this is the opportunity to take a breath.
To pause,
insert space, and look around.
To even notice what's happening; to see the little things that bother you.
To notice how your body is responding to them.

And maybe you do fall back into the pattern.
But if you do anything different,
if you attune to your own body, thoughts, or feelings for even just a few moments this time,
if you didn't make the comment or waited a half hour longer before reaching for your old coping mechanism — that is progress.
That is disruption.
And it is something to be proud of.

Breaking old, deeply ingrained patterns takes time.
It takes reps to create those new pathways in the brain.
It takes practice to build that self-trust to know that you *can* do it differently.

And the more you do it, the more nuance you will see.
You'll get better at reading your own signals & pausing sooner.
At a certain point, it will become impossible not to take steps in the direction your body is guiding you toward — because you know, you *know* what happens when you don't listen to yourself.

And it often takes falling back into that old pattern quite a few times to really start to build the momentum to really change old patterns.
You're not failing because you fell into the pattern again.
Use it. Learn from it. Respond differently in the aftermath.
Meet yourself & the other people with compassion.
Keep going.

School

21/12/2025

𝑯𝒂𝒑𝒑𝒚 𝑺𝒖𝒎𝒎𝒆𝒓 𝑺𝒐𝒍𝒔𝒕𝒊𝒄𝒆

The sun crowns the hill
and refuses to hurry.
Dew lifts from grass like breath,
and birds stitch song into the morning.

Wildflowers open their bright mouths,
bees hum their thanks,
rivers loosen their grip on shadow
and carry light instead.

Leaves clap softly in the warm wind,
fruit swells with sweetness,
and the earth, round and generous,
rests in her own abundance.

We stand barefoot in the long day,
hands warmed by sky,
celebrating not with noise
but with noticing,
how everything alive
is leaning toward the sun.

19/12/2025

As the lights go up and celebrations fill our feeds, this image reminds us of something important: not everyone is feeling festive, and that's okay.

Some people are feeling lonely.
Some are battling mental illness quietly.
Some are caring for someone who is unwell.
Some are grieving a loss.
Some are struggling financially.
Some are spending the holidays in spaces that don’t feel safe or supportive.

This season can amplify joy, but it can also magnify pain. So let’s move through it with extra awareness, compassion, and kindness. A small check-in, a listening ear, patience instead of pressure, and kindness without judgment can mean more than we realize.
You don’t have to fix anyone. Just be gentle.
You don’t have to understand everything. Just be kind.
And if you are one of the people in this image, please know you your feelings are valid, and you deserve care too.

Let’s send love where it’s needed most this festive season.💫

16/12/2025

Your personal field of joy and peace amplifies to the collective. Stay coherent 🙏

10/12/2025

As I move through December, I’m reminded of something beautiful and painfully true, the Festive Season can feel like an emotional magnifying glass.

If you’re surrounded by love, those feelings may grow warmer. But if you’re feeling lonely, overwhelmed, or unsupported, this season can make everything feel heavier and harder. And if that’s you right now, I want you to know this:

There is nothing wrong with how you feel.
You’re not too sensitive.
You’re not “failing at Christmas.”
You’re simply human, navigating a season that can bring up a lot—memories, expectations, grief, hopes, and hurts. You deserve gentleness, especially from yourself.

Talking things through can truly help. Entering into therapy isn’t about fixing you, it’s about giving you a safe, calm space to breathe, unpack what’s weighing on you, and feel supported. You don’t have to carry everything alone.

Reaching out is strength.
You deserve care. You deserve connection. You deserve someone in your corner.
Please take things one moment at a time. YOU matter.

A Few Coping Tips for the Festive Season
Here are some small, practical ways to look after your mental health over the holidays:

1. Set boundaries with your time and energy
You don’t need to attend every event or meet every expectation. Saying “no” is an act of self-respect.

2. Stay connected, even in small ways
A short voice note, a walk with someone safe, or reaching out to talk can soften the weight of loneliness.

3. Make space for rest
The festive season can be overstimulating. Give yourself permission to pause, breathe, and take breaks.

4. Honour your emotions
If you’re grieving or struggling, let your feelings exist without judging yourself. Christmas isn’t a test you need to pass.

5. Create small moments of comfort
Light a candle, watch something that soothes you, journal, or make yourself a warm drink. Tiny rituals can ground you.

If you need support, I’m here
If this season feels heavy and you’d like someone to talk to, please reach out to set and appointment.

Sonica: 081 773 4477

You don’t have to go through this alone.

09/12/2025

Your nervous system is not fragile, it’s wise, adaptive, and doing its best to protect you.
When we continously experience overwhelming experiences in life, and don't have the tools to process these experiences, our window of tolerance can shrink, leaving us feeling anxious, numb, reactive, or exhausted.

Through therapy, we gently teach the nervous system that it’s safe to expand again.
We build vagal tone, strengthen regulation, and support an overloaded system so it no longer has to hold everything alone.
Little by little, the pain you’ve been carrying for years begins to loosen… not because you “got stronger,” but because you finally received support, co-regulation and tools to build vagal tone.

This is not fragility.
This is power, and healing is possible.

If you’re ready to expand your window of tolerance and reconnect with safety in your body, reach out.
Sonica | 081 773 4477

08/12/2025

Often, the biggest conflicts we face are the ones that live inside us.

Self-doubt, shame, and the voice that doesn’t believe our feelings matter, that we’re enough, or that we can do (or deserve the joy from doing) the hard thing.

It’s these voices that inform and reinforce our self-protective parts - the parts that project judgment onto others, that keep our vulnerabilities hidden, and our worlds small.
And, in context, it always makes sense. These parts and voices were developed at some point in time to keep us safe.

And our work is in developing a relationship to these voices, these parts, these impulses to stay small, hidden, and on guard.
To get curious about what they’re trying to protect, to grieve what we never got to process, and to show ourselves again and again that we are worthy, that our feelings and responses to the world do matter, that we’re allowed to feel how we feel, and that we can actually become our own advocates, safe spaces, cheerleaders, and mature, loving protectors.

To begin meet ourselves safely inside changes how we respond to the world outside.
It changes how we show up in relationship,
how we navigate difficulty,
and whether or not we let in love, support, and affirmations of our goodness.

It’s not about always being calm, never having hard moments, or not making mistakes - but it’s about how you can begin to meet yourself with loving acceptance, compassion, and accountability that helps you process THROUGH these aspects of life.

How is your current relationship with you?

08/12/2025

The cost of fawning