By: Nievana Judisthir
After experiencing heartbreak from family, friends, and poisonous arrows from Cupid, I embarked on a profound healing journey last year that transformed my life. I found myself grappling with deep emotional wounds leaving 2022, feeling lost and disconnected from myself. It was then that I realized that true healing requires more than just time—it demands intentional reflection, self-compassion, and, more importantly, a holistic approach.
I began to explore healing practices rooted in my Indo-Caribbean heritage, incorporating shadow work, mindfulness, and cultural traditions that had been part of my upbringing. From meditation and journaling, to connecting with my roots through food, music, and spirituality, I slowly began to mend the broken pieces of my soul.
By nurturing my emotional well-being through these holistic and intentional practices, I gained new insights into the strength that comes from embracing both vulnerability and resilience. Now, I’m sharing what I’ve learned with you, in hopes of offering a beginning approach to healing that combines cultural practices, self-care, and mindfulness. Whether it’s shadow work, journaling, or reconnecting with one’s heritage, I hope my healing plan inspires you to find peace and strength as you navigate their own path to healing.
Week 1: Acknowledging the Pain and Beginning Self-Care
Day 1-3: Shadow Work & Journal Prompts
Focus: Identifying feelings of heartbreak, guilt, anger, and abandonment.
Shadow Work: Write a letter to the person who hurt you but do not send it. Express all the things you couldn’t say.
Journal Prompt:
What emotions are most intense right now, and why?
What do you feel you’ve lost, and what do you fear?
How can you forgive yourself in this situation?
Activities:
Create a "letting go" ritual. Use agarbati to represent purification and release, more specifically in the scent of lavender. Indo-Caribbean incense rituals can provide a physical act to match your emotional release.
Take a nature walk or visit a park—outdoors will help ground your emotions.
Books:
The Ramayana: Focus on Sita's journey through suffering and resilience, drawing parallels to feminine strength. A translated and condensed copy will do.
Note: You do not have to be a practicing Hindu to read this text.
Lifestyle & Wellness Tips:
Begin your day with a simple stretching routine.
Get 8 hours of sleep.
Limit social media; take a temporary break from platforms that might cause comparison or hurt.
Things to Avoid:
Reaching out to the person who hurt you.
Overindulging in comfort foods or alcohol.
Recipe:
Pepperpot (Guyanese-style with a mild twist to comfort). A hearty meal to nourish your soul. Find a recipe on Google that works best for you.
Day 4-7: Meditation & Reflection
Meditation:
Focus on deep breathing techniques. Use YouTube guided meditation videos to ground yourself in Indo-Caribbean rhythms. Incorporate Indian classical, reggae, soca, or chutney music.
Journal Prompt:
What does my ideal future look like now that this chapter is over?
What did I learn from this relationship with _________________?
Activities:
Listen to old Indo-Caribbean folk songs and connect with your heritage through comfort.
Start decluttering your personal space to symbolize removing negative energy.
Shows & Movies:
Watch a Bollywood classic like Kabhi Khushi Kabhie Gham or Hum Saath Saath Hain. Reflect on the strength of familial love and individual resilience.
Recipe:
Dhal puri and any vegetable curry. Incorporate turmeric and ginger, which have healing properties when consumed. This light yet fulfilling meal connects you to the roots of Indo-Caribbean cuisine.
Week 2: Exploring Inner Growth and Healing
Day 8-10: Self-Reflection & Empowerment
Shadow Work:
Write down patterns you’ve noticed in relationships. Explore your fears and unresolved traumas.
Journal Prompt:
What are the boundaries I need to enforce in future relationships?
How do I love myself unconditionally?
Books:
I Am Malala - For inspiration and empowerment through adversity.
Activities:
Try yoga! There are several YouTube channels with yoga tailored for emotional healing.
Lifestyle & Wellness Tips:
Begin a routine of morning affirmations, particularly focusing on self-love. Say them in front of a mirror for a deeper cultural connection.
Recipe:
Make pholourie with tamarind chutney, a cultural snack that’s light and flavorful, symbolizing simple joys.
Day 11-14: Fostering Connection & Gratitude
Meditation:
A guided meditation focusing on releasing negative emotions and cultivating gratitude.
Journal Prompt:
What are three things I’m grateful for today?
How does heartbreak open space for something better?
Activities:
Connect with family elders. Share stories and listen to their advice—this fosters connection and reminds you of your cultural strength.
Movies:
Watch Monsoon Wedding, a cross-cultural movie showing the complexity of family, relationships, and love.
Recipe:
Fried plantain with a side of channa (chickpeas). It’s grounding and comforting, reminding you of your roots.
Week 3: Rediscovering Yourself
Day 15-18: Self-Discovery
Shadow Work:
Write a letter to your future self, describing how you overcame heartbreak.
Journal Prompt:
What are the passions I set aside in this relationship?
How will I nurture myself from here forward?
Books:
Two Times Removed ed. by Tiara Jade Chutkhan. The journey of shared experiences parallels your own path forward.
Activities:
Create a vision board that reflects your future dreams and desires.
Dance to Indo-Caribbean music, letting your body release tension and stress.
Lifestyle & Wellness Tips:
Hydrate often—consider coconut water, which is a culturally relevant, refreshing drink.
Prioritize a skincare routine with natural products, including turmeric masks.
Recipe:
Make roti and experiment with different curries (aloo, channa, or meats). Cooking can be a mindful practice that brings comfort.
Day 19-21: Embracing New Beginnings
Meditation:
Focus on self-compassion. Use a YouTube video that centers on building self-kindness. Surround yourself with soothing Indian classical music.
Journal Prompt:
What is one thing I love about myself?
How can I celebrate my culture and personal growth?
Activities:
Take a creative class or explore creating traditional Indo-Caribbean textiles.
Explore local Indo-Caribbean stores, events or festivals to reconnect with the joy of community.
Movies:
Watch Water (by Deepa Mehta) to explore themes of femininity, cultural struggles, and resilience.
Recipe:
Mango achar with paratha. The spicy-sweet combination represents the duality of emotion during heartbreak and healing.
Week 4: Moving Forward With Intention
Day 22-25: Refocusing Your Energy
Shadow Work:
Identify any last lingering emotional patterns you want to let go of and journal about forgiveness.
Journal Prompt:
What does forgiveness mean to me?
How will I maintain emotional boundaries in the future?
Books:
Coolie Woman: The Odyssey of Indenture by Gaiutra Bahadur. Focus on the greater history of your people and learn forgiveness here.
Activities:
Start a fitness routine—try Latin or Bollywood dance workouts. Exercise releases endorphins and improves mood.
Lifestyle & Wellness Tips:
Try intermittent fasting for a few days. It’s a practice in many Indo-Caribbean homes for both physical and spiritual cleansing.
Recipe:
Callaloo and pumpkin with a side of brown rice. These vegetable dishes are nutrient-rich and nurturing.
Day 26-30: Gratitude and Inner Peace
Meditation:
A full-body relaxation meditation to center yourself as you close this journey of healing.
Journal Prompt:
How has my relationship with myself changed this month?
What intentions do I set for future relationships?
Activities:
Visit a holy place or cultural community center for reflection. Reconnect with your spiritual side.
Shows:
Watch Bride and Prejudice, a light-hearted yet culturally rich film.
Recipe:
Make sweet rice (kheer), representing new beginnings.
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