Womb Alchemy

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Contents 

Introduction 1 

Cycle Tracking 9 

Chapter I Menstruation Phase 10 

1 Energy 12 

2 Moon Phase 16 

3 Ritual 19 

4 Crystals 23 

5 Nurture 25 

6 Self-Care 33 

Chapter II Follicular Phase 34 

1 Energy 36 


3 Ritual 40 

4 Crystals 44 

5 Nurture 46 

6 Self-Care 54

Chapter III Ovulation Phase 56 

1 Energy 59 


3 Ritual 61 

4 Crystals 65 

5 Nurture 68 


Chapter IV Luteal Phase 75 

1 Energy 77 


3 Ritual 81 

4 Crystals 84 

5 Nurture 86 


Acknowledgments 95

Welcome Sister! 

I am thrilled beyond words that you are taking time to 

deepen your connection with your womb. 

Womb Alchemy came to me in a dream and right 

away I knew it needed to be birthed, so much so that 

I dropped all external commitments and nurtured the 

calling until I was able to host my first Womb Alchemy 

series. Since that initial series, it has grown into 

retreats and now this beautiful book that I am able to 

share with women worldwide. 

Although the idea for Womb Alchemy came to me in 

my dreamtime it was by no means out of left field. I 

have been in the healing arts for over a decade and 

more importantly committed to my own healing 

throughout that time. Like so many women, my 

womb wound came about from years of childhood 

trauma that resulted in the abandonment of my 

womb. My periods were associated with excruciating 

pain and anger. During my 20’s, I struggled with endometriosis 

and self medicated during each moontime. 

I should mention that I had the spiritual tools to 

help heal my heart and body, however, I lacked the 

tools to heal my womb simply because I never came 

across the teachings until 2012.

I found myself sitting in my apartment in Long Beach, 

California two blocks from the beach and on a ’self 

care day'. I was searching the web for inspirational 

videos while painting a series of watercolor art based 

on the Zodiac. I typed a simple search on TED, ‘empowered 

women’. It was Alisa Vitti’s talk entitled, 

‘Loving your lady parts as a path to success, power 

and global change’ that caught my eye. As I watched 

this 18 minute talk I could feel every cell in my body 

shout out, ‘YES!’ with validation. It was the first time I 

had heard a woman speak about our menstrual 

cycles and hormones with so much confidence, 

knowledge, and conviction. She had tapped into 

something incredible and I wanted in as well. 

Fast forward five years, through lifestyle and food I 

was able to cure my endometriosis and come to 

place where I am able to honor my menstrual cycle. 

It has been 3 years since I stopped taking ibuprofen 

while menstruating and most months I don’t even 

use a heating pad. Instead, I track my cycle and 

make sure that I have at least one day, preferably the 

first day of my moon to have to myself with no obligations 

whatsoever. You may be thinking that there’s 

no way you could do this with all of life’s responsibilities 

and at first this may be difficult to navigate. However, 

over time with the practice of honoring our

cycles and therefor our bodies, I promise your life will 

allow for it because we simply can’t afford to compromise 

any longer. 

By no means am I an expert in the field of medicine, 

this book comes from much research and years of 

personal experience. My wish is that you implement 

the practices and see the results for yourself. Even 

committing to one shift simply in the way you treat 

yourself and view your cycle every month is a revolutionary 

act. It has been ages since we have embraced 

and honored our wombs, celebrated our 

femininity in an empowered way, and been able to 

speak freely about our bodies. There are so many 

tools easily available to us now that were rare to 

come across even a decade ago unless you were 

raised by an indigenous grandmother or part of a 

mystic circle. I remember in the late 90’s, early 

2000’s it was rare that you shared with people that 

you were a ‘witch’ or a mystic. There was a lot more 

fear and judgment towards women gathering under 

full moons and performing ritual. Now it’s quite hip 

and I think it’s great. I love that I can tell my co-worker 

that I’m a witch without fear of being ostracized. It 

truly is a return to the divine feminine and with that 

comes the deepening and connection to our bodies 

with an emphasis on the parts that physiologically

make us women. 

This book was designed as a guide or manual, so 

please keep coming back to it. All my favorite books 

on womb healing are set up this way, I find myself 

using Woman Code and Woman Heal Thyself as 

monthly tools. 

Here’s to healing our wombs and finding our way 

back to our true nature. 

So Much Love, 

Atourina Charles

Cycle Tracking 

Tracking your cycle is easy. On the first day of 

bleeding mark you calendar, I draw a big red 

moon on mine. Do this for a few months and 

then count from moon to moon to see how long 

your cycle is. Your cycle is from the first day of 

your last period to the first day of your next 

period. A normal cycle can range anywhere between 

26-30 days and can fluctuate. I used to 

bleed every 28 days on the dot and more recently 

it fluctuates from 26-28 days. As we age 

our cycle inevitably shortens. Also, our cycle 

likes to sync up to both the moon and women 

that we are in close quarters with. When we 

change cycles the duration can shorten or 

lengthen as well.

MENSTRUATION 

PHASE

3-7 days 

Moon: New 

Relationship: Ourself 

Word: Nurture 

Energy: Yin 

Season: Winter 

Chakra: Third Eye 

Dosha: Vata 

Element: Air 

Planet: Moon 

Color: Red

Energy 

A woman’s Menstrual cycle begins on the first 

day of menstruation or bleeding. The shedding 

of the uterine lining typically lasts anywhere between 

3-5 days and an average cycle is 28 days 

long. Hormonally speaking, we are experiencing 

a drop in progesterone. This is also when estrogen 

reaches its highest point then drops off. 

Our blood carries with it all of our genetic information 

and our ancestral genetic information. 

Because of this, during menses we have the potential 

to tap into ancient knowledge. In ancient 

days and still now in some cultures, a menstruating 

woman was revered as wise and all knowing. 

Villagers would seek advice and pay attention to 

any downloads of information that came from 

the bleeding women of their tribe. It was understood 

that they embodied heightened intuition 

and psychic ability. By nature, women are 

oracles and when we bleed our oracle gifts are 

readily available to us.

It is vital for us to retreat and slow down enough 

to listen to all the insight that is available to us 

during menstruation. It’s no surprise that the 

planet we are most connected with in this phase 

is the Moon. She is associated with the mother, 

our unconsciousness, dreamtime, our moods, 

and the past. 

The thoug The thoughts and feelings we have at the start 

of our cycle will be what see us through the next 

28 days. Feelings of frustration, anger or feeling 

like a victim 

and down 

on ourselves 

will be the 

metaphoric 

seeds we 

plant at the 

start of our 

cycle. Since 

we are 

potent creatures 

during 

menstruation, 

it is our time

to really watch where our thoughts take us. Ideally, 

we are practicing self-care to keep our vibration 

high and at it’s potential. Our wombs are 

not only shedding they are also acting as vacuums 

reabsorbing our surroundings on a subtle 

level. This is one of the main reasons women in 

history and still today retreat for the duration of 

their bleeding and are cautioned about over expelling 

energy. 

In the teachings of Ayurveda, it is believed that 

apana vayu which governs the downward 

moving energy in the body needs grounding 

during this vata time of our cycle. For this reason, 

being over active during menstruation is not favored 

due to the upward pull of energy when we 

are active, this includes too much thinking and 

speaking. I truly believe this is another reason 

why women would retreat into designated 

lodges and tents during this time. 

Feelings of restlessness and dissatisfaction are 

normal at this time, however, we need to listen 

carefully to what our intuition is telling us to let 

go of. It’s very helpful to start tracking your cycle

and recording the feelings and thoughts that 

come up for you in each phase of your cycle. 

You will absolutely notice patterns. If a certain 

dissatisfaction keeps coming up for you during 

menstruation, it may be time to change it or let it 

go altogether. This can be a job, relationship dynamic, 

friendship or simply a new boundary that 

needs to be set. There’s no time for nonsense 

when we’re bleeding, we have zero patience for 

fakery and inauthenticity. I have made the decision 

to break up with toxic friends during this 

time and it served me well. We have the potential 

to experience powerful ‘A-Ha!’ moments 

during menstruation. This is a great time to ob 

serve yet not necessarily take action. We may 

decide to let go of or change something in our 

lives and we can take action to do so in our next 

phase (Follicular). In our menstrual phase we are 

observing, listening, and being open to receiving 

information from the cosmos. We do not have to 

be experiencing a period to work with this 

energy, if you are not bleeding simply count the 

new moon as the beginning of your cycle.

In working with the moon's energy, when we 

bleed on the New Moon we are ripe for bearing 

children. We’re either trying to get pregnant or 

we’re open to the idea of starting a biological 

family. Ultimately, it’s on our radar even if we’re 

not trying at that time. On the other hand, when 

we bleed with the Full Moon we are focusing our 

energies on providing a service to the world and 

our communities. Full moon bleeding is connected 

to shamans, midwives, doulas, and 

women seeking self-growth. This woman is nurturing 

many people including herself and does 

not have the desire to procreate children. You 

may even find your period of menstruation to be 

heavier and more painful during a full moon 

bleed as the energy of the moon is great and 

pulling at us. All this being said, we can go back 

and forth between a New and Full moon cycle 

all in the course of a year. Simply because as 

women, we are not static in our desires nor our 

work in the world. We may want children one 

month and be consumed with taking care of 

women the next month. We are nurturers and 

creatresses by birth rite and this manifests in 

countless forms. It’s also important to remember

that we are not ‘supposed’ to bleed on the New 

or Full moon. When we bleed is when we are 

supposed to bleed. Our wombs have their own 

intelligence that needs to be trusted and honored. 

By definition our wombs are an empty 

space or void which is a direct embodiment of 

Shakti or the divine feminine. This energy can not 

be labeled or forced into a form, it has it’s own 

timing and trusting that timing is essential for us 

in creating an authentic connection with our 

wombs.

Ritual 

This is a potent time to reflect on how we’re 

moving through our life. If need be, we can make 

the choice to change things in order to get in 

alignment with our higher path. Our Intuition is 

very high during menstruation so listening to our 

gut is vital. The left and right hemispheres of our 

brain are working together and in more commu- 

nication during this time than at any other time in 

our cycle. Writing out our dreams, worries, and 

fears through journaling is a great practice to 

allow for us to tap into our Truth.

Blood Offering 

The act of offering menstrual blood to the earth has 

been used in ritual and farming for centuries. It’s a 

beautiful way to give back to our mother earth and 

also to shift our relationship with our blood. It is pure, 

clean, sacred, and potent. There is a deep sense of 

releasing pain and shame behind blood offerings. 

Planting a red rose bush in the garden is a great 

place to offer your blood. 

How 

You can literally squat and bleed in your garden or a 

private forest/woods, if you use a menstrual cup you 

can save it in a container at home and offer it to your 

garden. Another option 

if you use 

pads/tampons is 

soaking them in water 

at home and offer that 

to your soil. This is a 

sacred act and 

deepens our connection 

with nature which 

I believe has become 

very fragmented in 

modern times.

Intention Seeds 

A wonderful way to connect with our dreams and 

higher truth is by spending time at the start of our 

cycles setting our intentions. Planting metaphoric 

seeds will nurture and feed us as they grow to their 

fullness during our menstrual cycle. This is a potent 

time to set intentions towards our dreams so you 

won’t want to miss the opportunity. 

How 

In a small pot or your garden, plant seed for the 

next 28 days. Speak your intentions into each seed 

as you plant it, I like planting flowers as they are so 

lovely when they bloom! Seeds that are planted 

during our menstrual phase will be carried into 

motion throughout our cycle. They will be a visual 

reminder of what we are manifesting and growing 

in our lives, feed them well.

Journaling 

Since we are portals to divine wisdom during menstruation 

we have the opportunity to tap into some 

great messages that we may need to hear. 

How 

Designate a special journal as your Moon journal and 

write in it each cycle. It can even be brief and simply 

about the emotions you are experiencing. Keep writing 

without judgment of what comes out, sometimes 

when information is being downloaded it can feel 

really foreign and strange. After a few months you 

can read back and take note of certain things that 

keep coming up for you and this will shine a light on 

your life's work.

Crystals 

{How to} 

If you are able to bathe while menstruating, a 

precious way to incorporate your crystals is by 

placing them in the bath tub with you. Another 

way is by placing them directly on your womb 

and heart space. You are extremely receptive to 

high frequency vibrations so keeping them close 

to you is most potent.

Carnelian: 

Sacral chakra, balances female sacred organs, and 

empowers the feminine. 

Moonstone: 

Balancing/healing energy for our emotions, balance 

and awareness of our hormones in their ‘dance’, connection 

with the moon, moonstone reassures us 

while we are in retreat at this time. 

Orange Calcite: 

Joy, warmth, connection to sacral/womb center, 

brings light to sadness, joy to despair, warmth in days 

where we feel like its dark outside, when the sun is 

not shining, resonant with the physical body. 

Ruby in Zoisite: 

Can help heal problems associated with the reproductive 

organs and increase fertility, both in men and 

women. It is most helpful after a miscarriage or hysterectomy. 

Ruby in Zoisite is also beneficial in fighting 

bacterial infections.

Nurture 

Focus on remineralizing your body with iron and 

zinc, which we lose during menstruation. Also, 

foods that are easily digested will be best since 

a lot of women experience IBS while bleeding.

Food 

Grains: 

Buckwheat 

Wild rice 

Veggies: 

Beets 

Kale 

Kelp 

Kombu 

Mushroom: button, 

shitake 

Wakame 

Water chestnut 

Fruits: 

Blackberry 

Blueberry 

Concord grape 

Cranberry 

Watermelon 

Legumes: 

Adzuki 

Black soybean 

Black turtle 

Kidney 

Nuts: 

Chestnut 

Herbs: 

Ashoka 

Chaste tree berry 

Red clover 

Oatstraw 

Shizandra 

Triphala 

Tulsi 

Other: 

Bancha tea 

Decaf coffee 

Miso 

Salt 

Tamari

Beet Hummus 

INGREDIENTS 

1 can of chickpeas (drained + rinsed) 

1/2 beet cut into thirds (raw or boiled) 

4 tbls tahini 

1 lemon juiced 

1/2 tsp sea salt 

1-2 garlic cloves 

1/4-1/2 cup water 

olive oil (extra virgin)

INSTRUCTIONS 

1) Place beet, tahini, lemon juice, salt, (1) garlic 

clove and 1/4 cup water in food processor and 

process until smooth. 

2) Add chickpeas and process, the consistency 

should be creamy, if it's more like nut/seed 

butter, add another 1/4 cup water and keep processing. 

3) Taste, you should be able to taste the garlic 

first then the lemon. If it's predominantly lemony, 

add your second clove of garlic and process 

until smooth. 

4) Remove from processor and let cool in the 

fridge, once cooled, serve topped with olive oil 

and remember to top with olive oil only when 

you're serving your hummus as cold olive oil 

gets congealed and looks unappealing, tastes 

the same though! 

I use I use raw beet, but boiled beet works perfectly 

and ends up even creamier. 

Other traditional garnishes for your hummus include, 

fresh mint leaves, parsley, olives, paprika 

and cumin, just depends on which region it's 

coming from.

Chocolate Ganache Cake

INGREDIENTS 

| CAKE | 

2 cups gluten free flour 

1/3 cup cocoa powder 

2 flax eggs (2 tbls flax meal mixed with 6 tbls 

room temp water) 

1 tsp baking powder 

1/2 tsp baking soda 

1/4 tsp himalayan salt 

1 cup hemp milk (or non dairy milk of choice) 

1 tbls apple cider vinegar 

1 tsp vanilla extract 

1/3 cup maple syrup 

1/3 cup olive oil 

| CHOCOLATE GANACHE | 

¼ cup hemp milk 

1 cup chocolate chips (preferably dark) 

2 tbls maple syrup (preferably grade B)

INSTRUCTIONS 

Preheat oven to 350° | Bake for 30 min | 9 Inch 

round bake pan 

| CHOCOLATE CAKE | 

1) Whisk milk and vinegar in a large mixing bowl 

until frothy, set aside. 

2) Mix flax meal and water in a small bowl and 

set aside. 

3) Sift all your dry ingredients into another bowl. 

4) Whisk your vanilla, maple syrup and oil into 

the milk, add flax eggs, then add dry ingredients 

slowly while whisking. 

5) Pour batter into baking pan and pop into oven. 

Allow cake to cool out of oven for 10 minutes, 

then remove from pan and continue to cool. 

Start the chocolate ganache after the cake has 

been cooling for 10 minutes. 

| CHOCOLATE GANACHE | 

1) In a medium saucepan, heat milk on medium 

heat until it starts to bubble. 

2) Add chips + maple syrup, turn heat to low and

whisk with a fork for about 30 second until all the 

chips are dissolved. Remove from heat and 

transfer to a bowl and let cool. Depending on 

chips and milk you've used, the cooling time will 

differ. The texture of the ganache should be on 

the thick side before you ladle it onto your cake. 

All Purpose Gluten Free Flour 

INGREDIENTS 

3 cups brown rice flour 

3 cups sorghum flour 

1 1/2 cups arrowroot flour 

1 1/2 cups potato starch (not flour) 

INSTRUCTIONS 

1) In a large airtight container, add all 

the ingredients and mix well. 

2) Store in a cool dry place.

Self Care 

Nurture 

Your body needs all the support and comfort it can 

get while you’re bleeding. Here are a few acts of self 

care that you can easily integrate into your practice. 

1) Hot water bottle or heating pad; keeping your 

womb and lower back warm will help reduce pain 

and discomfort. 

2) Taking a hot bath; with your favorite essential oils, 

relaxing music, and candles. 

3) Womb cleanse; comfortably lay down with your 

hands resting on your 

womb space and envision 

drops of light 

falling from the night 

sky filling your womb 

and cleansing it of any 

stagnant energies.

FOLLICULAR 

PHASE

3-7 days 

Moon: Waxing 

Relationship: Our Planet 

Word: Vigor 

Energy: Yang 

Season: Spring 

Chakra: Solar Plexus 

Dosha: Kapha 

Element: Fire 

Planet: Sun 

Color: Yellow

Energy 

As estrogen begins to increase in order to thicken the 

lining of your uterus, so does your energy. This phase 

is all about putting ideas and dreams into action! 

There is an abundance of creativity to be had and it’s 

all about new beginnings. Think of new life being 

brought into the world with limitless potential and vitality. 

Our physical energy is also at it’s highest point 

during our follicular phase. We feel most upbeat, out 

going, social, and revitalized. 

This is a great time to plan 

social events or activities since 

we’ll have the most ardor to 

be out and active. 

We are most open to new 

experiences during this phase 

and also capable of feeling 

more stimulated by those 

experiences. We have a tendency 

to feel restless in our 

follicular phase because our 

stamina is high so plan more 

vigorous exercise and outdoor

adventure to avoid this. If you are an artist that works 

with their hands this can be a profound time to create. 

We can get confused between action and the need 

for 'more' during this phase. Bringing awareness to our 

relationship with the earth is important so that we are 

not creating more waste or consuming out of boredom. 

Again, keeping physical activities high preferably 

in nature will help with this. The ruling planet 

during the follicular phase is of course the Sun. The 

sun is masculine, warm, courageous, and generous. 

His fiery energy is all about action and blazing the 

trail. The sun also has the tendency to be self-centered 

therefore we must be vigilant in our awareness 

of our outward motion and consumption. 

The chakra related to this phase is the solar plexus 

chakra. This is our core, our sense of empowerment 

and willpower. Drawing your attention to this area in 

our body (just above the navel) will further activate 

these energies. This chakra works with moving stagnation 

which is total alignment with the Follicular 

phase. Any practice to awaken our solar plexus will be 

beneficial at this time.

Since our endometrium or lining of our uterus is thickening 

during this phase, the kapha dosha is more 

dominant. We will radiate the spirit of kapha which includes 

being grounded, joyful, juicy, and glowing. 

When we are in alignment with the phases of our 

menstrual cycle then we will feel the fertile soil beneath 

our feet supporting our every step during this 

phase.

Moon Phase 

The waxing moon symbolizes new beginnings. 

Like our Follicular phase, the waxing moon is associated 

with the maiden or young woman. She 

is bright, ripe, and full of wonder. Hers is a fresh 

type of energy, she is rising from her slumber 

and ready for action. Since our magnetism is 

soaring, this is a perfect time for manifestation 

work.

Ritual 

You are in action mode and your rituals 

will reflect this energy. There’s nothing 

passive about these, we are engaged 

and participating in our life’s unfolding 

path.

Magic Maker 

Burning yellow candles is potent because the fire 

element represents action and yellow is the color 

of action. This candle will burn as a symbolic reminder 

of your bright energy and capability to 

make magic happen. Your candle can also be 

used in your meditation practice; fire gazing is a 

wonderful tool to bring you into the present 

moment which is vital when in our Follicular 

phase. We tend to live in the future planning 

mode in this phase so it’s good to slow down, 

meditate, tap in, and make sure we’re on the right 

track while taking action. 

How 

Choose soy or beeswax candles as they emit 

fewer harmful chemicals and are therefore safer 

for the environment and your health. If you have 

an altar or special spot in your home burn your 

candle there and if you’re feeling called to, place 

an inspirational photograph next to it. The image 

can be something you are calling in or aspiring to 

be. Also, fresh flowers and candles go beautifully 

together, they represent the earth and fire elements.

Dream Board 

People usually make vision boards once a year 

but as women, we have the potential to manifest 

new energies into our lives every single month! 

Creating a dream board is a great tool to keep 

our vision burning bright. We can use a small 

canvas or a journal page, the point is that they are 

visual tools, make them however you want, just 

make them beautifully. 

How 

A great way to make a brilliant vision board is to 

save images that you find throughout the month. 

I have a stack of 

clippings from 

things that 

bring me joy 

and that I want 

to manifest in a 

container and I 

always go to it 

when making a 

dream board.

Write It 

Writing down realistic steps in achieving your 

goals and dreams is imperative during the follicular 

phase. Be crystal clear about what you are 

wanting to create and bring into the world and 

your life. Specificity is crucial. This seems like a 

simple practice, however, there may be nothing 

more potent than writing our dreams, visions and 

desires down to paper. It’s really powerful to look 

at our vision journals a year later only to see that 

everything was manifested. This is a special way 

to witness our magic in action. 

How 

Choose a new journal to designate as your ‘Vision 

Journal’ and only write about your goals, dreams, 

and visions. BE SPECIFIC. If you are wanting to 

manifest opening a café, write about the space, 

the culture, the menu; start creating it on paper. 

This is the space for you to write down realistic 

steps you need to take to get to that goal or 

dream. Take time with your writing, it’s not a 

chore so make sure you light your yellow candle 

and clear your mind before you begin to write.

Crystals 

{How to} 

There are so many different ways to incorporate 

crystals into our daily lives. Since the spirit of this 

phase is that of action I love the idea of ‘consuming’ 

the essence of the crystals. You can do this 

by infusing your water, simply by placing a crystal 

in your water cup or bottle and letting it sit overnight. 

It’s your choice if you’d like to remove the 

stone in the morning before drinking or you can 

leave the crystals in your water container as you 

go on with your day. I do the latter and have 

never had any issues or accidents, just be mindful 

when sipping. Another option is infusing your 

crystal water under the moonlight, just make sure 

you are using a clear glass jar with a secured lid.

Amber: 

This cleansing resin helps to balance the emotions, 

clear the mind and release negative 

energy. It also aids in manifestation, increases 

mental clarity, and promotes confidence. 

Citrine: 

This abundance stone brings energies of generosity 

so that the prosperity and success is shared. 

It also has a strong ability to soothe fear and anxiety 

which is related to the solar plexus. 

Moonstone: 


+ awareness of our hormones in their 

‘dance’, connection with the moon, moonstone 

reassures us while we are in retreat at this time. 

Ruby in Zoisite: 


organs and increase fertility, both in 

men and women. It is most helpful after a miscarriage 

or hysterectomy. Ruby in Zoisite is also beneficial 

in fighting bacterial infections.

Nurture 

Fresh, vibrant and light foods to keep us 

energized since our hormones are at their lowest 

at this time. Use light cooking methods, steaming 

or sautéing oppose to baking or frying. 

Restorative salads are a great choice during this 

phase, I find myself craving salad with avocado 

toast for breakfast!

Food 

Grains: 

Barley 

Oat 

Rye 

Veggies: 

Artichoke 

Broccoli 

Carrot 

Lettuce: bibb, Boston, 

romaine 

Parsley 

Peas 

Rhubarb 

String Bean 

Zucchini 

Lime 

Orange 

Plum 

Pomegranate 

Sour cherry 

Legumes: 

Black-eyed pea 

Green lentil 

Lima bean 

Mung Bean 

Split pea 

Nuts: 

Brazil 

Cashew 

Lychee 

Fruits: 

Avocado 

Grapefruit 

Lemon

Herbs: 

Ashoka 

Nettle 

Red Raspberry leaf 

Dandelion root 

Parsley root 

Milk Thistle seed 

Burdock root 

Red clover 

Oatstraw 

Shizandra 

Other: 

Nut Butter 

Olives 

Pickles 

Sauerkraut 

Vinegar

Superfood Salad

INGREDIENTS 

1 red beet shredded 

1 carrot shredded 

3-4 leafs red lettuce chopped 

3-4 leafs curly green lettuce chopped 

1/4c raw pumpkin seeds 

beet greens chopped (leaves from beets) 

INSTRUCTIONS 

1) Place all ingredients into a large bowl and toss 

with Superfood Salad Dressing. 

2) Set oven to broil, place raw seeds on baking 

sheet on top rack and toast for 5 minutes with 

oven door open. 

3) Top salad with toasted pumpkin seeds and eat 

up!

Super 

Food 

Salad 

Dressing 

INGREDIENTS 

1 nob of ginger root 

1/2 cup hemp seeds 

1/3 cup virgin olive oil 

1 small lemon juiced 

1/4 cup nutritional yeast 

1/3 cup Coconut 

aminos 

1/2 cup tahini 

1 garlic clove 

1/4 tsp turmeric 

.water for consistency 

INSTRUCTIONS 

1) Place all ingredients 

in food processor and 

blend for 2 minutes 

adding water for 

consistency.

Sun Butter 

INGREDIENTS 

3 1/2 cups raw unsalted sunflower seeds 

1 tsp raw honey (optional)

INSTRUCTIONS 

Preheat oven to 400° | Bake for 30-40 min 

1) Spread seeds evenly on a half baking sheet 

(18x13). The seeds will be at least 2 layers deep. 

Make sure to cut baking time if your baking 

sheet is larger and you only have one layer of 

seeds. 

2) Place in oven to bake, set timer for 20 min. 

3) At 20 minutes check to see if seeds are baking 

evenly, if so leave for another 10-20 min. If they 

are baking unevenly, turn the tray around. 

4) Once seeds are golden light brown (see photo 

above), remove from heat and let cool on sheet. 

5) Once cooled, place in a food processor for approximately 

20 minutes until creamy. If adding 

honey, add at the end after the butter has developed, 

add honey while processor is in motion. 

***You will be stopping the processor frequently 

to scrape and loosen mixture. Be patient and I 

promise it will become butter! 

Always bake the seeds first as it brings the oil 

out of the seed and allows for the butter to develop. 

Raw seeds are not as easy to turn into 

butter, unless you have something like a peanut 

butter maker.

Self Care 

Vigor 

There is some major magic at your fingertips and you 

won’t want to waste it away. Keeping active physically 

is key and you’ll also wan to wave your wand 

around a bit. You can get a lot done in short amounts 

of time and I’m talking quality not quantity. Here are 

some tips to make the most out of this phase!

1) Schedule creative meetings with a friend to 

talk about your goals and actions. This practice 

will help you with accountability and will ideally 

become a monthly ritual with your friend. Try and 

stick with one Big goal and break down the 

steps to get there. Your friend can help hold you 

accountable of those small steps. 

2) Make a quest list of short term goals to accomplish 

that are necessary to bring you closer 

to a long term goal. We make lists all the time, 

for shopping, work, our bills. This list is about 

your lifework, your Big dream, why you chose 

this life and what you were brought here to 

share. This is your quest and yes, making a list 

helps you to get there. You will notice that whatever 

you write down on your list will most definitely 

get done, so take advantage of making 

one during this time and fire through it!

OVULATION 

PHASE

3-4 days 

Moon: Full 

Relationship: Community 

Word: Weave 

Energy: Yang 

Season: Summer 

Chakra: Sacral 

Dosha: Pitta 

Element: Earth 

Planet: Jupiter 

Color: White

Energy 

We are like energetic magnets during ovulation. 

Estrogen is continuing to rise and some studies 

even show that our face becomes more symmetrical 

during this time. Our sex drive is very 

high and orgasms can be achieved easier and 

are far more intense 

during this phase. 

We are eloquent, 

articulate and flat 

out sexy. We are 

weaving with our 

communities, 

partners, and 

tribes.

As women we have the ability to weave webs in 

a way that is very specific to the feminine. Also, 

our ability to communicate clear and concise is 

most potent while we are ovulating. It’s a brilliant 

time to have deep, meaningful and important 

conversations with loved ones, friends or 

bosses/colleagues. We are able to convey our 

thoughts and feelings intelligibly and also most 

receptive to hear and understand what is being 

communicated to us. Jupiter is our ruling planet 

as it is all about expansion, optimism and 

purpose. Energetically speaking, we are ‘BIG’ 

during ovulation, we want to be seen and in the 

center of the spotlight. Our Pitta Dosha is 

dominant here and this gives us that fiery 

attraction that both men and woman are allured 

by. We are most fertile during this phase which 

gives us a boost of confidence and vitality, this is 

also a great time to create and manifest. Think of 

yourself as the charmer while ovulating, ask for 

things that you want as it will be almost 

impossible for others to resist your needs and 

desires.

Moon Phase 

The potential of the full moon is a wonderful 

time for ego releasing work. She symbolizes the 

mother phase in our cycle of maturity. Her light 

shines the brightest and therefor our perception 

in regards to our life’s work and path is clearest. 

It’s a juicy time to deepen in our spiritual practices, 

just as we are ripe for conception we are also 

ripe for conceiving higher intelligence. If you are 

trying to conceive, be aware that your consciousness 

is heightened for you to call in a little 

spirit from the ethers. The term conscious conception 

is when both parents are calling in a 

spirit, this is most powerful during the time of a 

full moon which can be done 3 days prior and 

following the actual full moon.

Ritual 

Our ovulation time is all about clearing and healing 

space in order to bring forth creation. Focus 

on the things you are ready to release from your 

life and from your mental space. Is there a habitual 

thought that is not serving you anymore or 

may be keeping you from taking a leap of faith? 

Let. It. Go. It may not be completely surrendered 

after one ritual but the beauty is that you have 

the opportunity to practice these rituals with 

every cycle and on the full moon whether or not 

you are ovulating.

Womb Meditation 

There has been a severe disconnect between 

women and they’re wombs for far too long. We 

tend to only notice her when there is pain or 

grief and this must shift. Giving her recognition 

and gratitude allows us to reconnect with her, 

our womb wants to be seen, heard, accepted, 

and loved. I truly believe this meditation has the 

power to heal old wounds and prevent new 

ones. 

How 

Lay on your back on a comfortable cushion or 

blanket, this can be done on the floor, on your 

bed, or under the full moon light. With oil or a 

special balm rub your womb in a circular motion 

(left to right) and envision droplets of light falling 

from the cosmos/heavens into your womb 

space and into your ovaries (or where they would 

be). The feeling you have while the light pours 

into you is safety, love, comfort and joy. Do this 

for as long as you desire and then place a sacred 

crystal on your womb/belly space while thanking 

her for all the work she does.

Burning Ritual 

The full moon is the most ideal time to release 

any stagnation that is holding us back from 

blooming in new ways. In order to plant new 

seeds, not only do we need to till the soil, we 

must also tear out any old weeds or roots that 

may obstruct our new seeds from flourishing. 

This is what we do under the full moons light. 

Her potency lends us the courage and determination 

to be done with the things (and sometimes 

people) that are no longer in alignment 

with our higher good. 

How 

Gather some dried leaves from nature, you can 

also use dried bay leaves. Then with a marker, 

write on each 

leaf what you 

are ready to 

let go of and 

burn. Some 

examples are; 

lack of self 

worth, fear, 

your job,

insecurities, struggling, etc. You can write as many as 

you’d like, there’s no limit here. You can use your 

cauldron or build a fire outside to burn your leaves, 

make sure you are practicing precaution so that your 

fire is contained and safe for both you and the land. I 

recommend doing this at night under the bright light 

of the full moon, this means you may need to find out 

what time the moon will be high in the sky in your 

region. Begin your ritual with a short meditation so 

that you are fully present and aware of all that you 

are letting go of. Burn one leaf at a time and really 

feel it shedding from your being as it burns, truly release 

it! Once all your leaves are burned, close your 

ritual by thanking the moon. You can raise your hands 

to the nights’ sky and send your love right up to her. 

With any releasing ritual we always want to fill the 

empty space up by drawing something in. In order to 

complete this ritual, you will create a candle to bring 

in the things you are wanting to grow or manifest in 

your life. You can find seven day jar candles at your 

local grocery store and they’re perfect to use. 

Choose a white candle and with a marker write on 

the jar all that you are calling in. Burn this candle 

on your altar every night until it is completely 

gone. The fire from your candle will keep your intentions 

burning bright through your cycle.

Crystals 

If you use a yoni egg, this is a great time to carry 

it. I recommend a clear or rose quartz. Clear 

quartz for it’s intelligence to contact the higher 

realms and ability to clear and cleanse preparing 

your yoni for conceiving, whether literally or metaphorically. 

Rose quartz because it expands our 

capacity for self love and beauty.

Moonstone 

Regulates our menstrual cycle and boosts feminine 

energy. Helps with fertility and conception. 

Draws love into our lives and is said to grant our 

wishes. 

Rose Quartz 

Increases overall fertility and is also helpful with 

sexual dysfunction, depression, migraines, and 

addictions. Helps to protect us during pregnancy 

and childbirth. The stone of forgiveness and 

compassion, it helps us to heal past emotional 

traumas.

Nurture 

We want to promote vascular and antioxidant 

well-being for our ovaries so we can create the 

healthiest egg possible. Continue to focus on 

lighter cooking methods during this phase.

Food 

Grains: 

Amaranth 

Corn 

Quinoa 

Veggies: 

Asparagus 

Red bell pepper 

Brussel sprouts 

Chard 

Chicory 

Chive 

Dandelion 

Eggplant 

Endive 

Escarole 

Okra 

Scallion 

Spinach 

Tomato 

Fruits: 

Apricot 

Cantaloupe 

Coconut 

Fig 

Guava 

Persimmon 

Raspberry 

Strawberry 

Legumes: 

Red lentil 

Nuts: 

Almond 

Pecan 

Pistachio 

Herbs: 

Vitex 

Ginseng 

Red Clover 

False Unicorn 

Yarrow 

Other: 

Alcohol (moderate) 

Chocolate 

Turmeric

Red Lentil Dandelion Dal 

INGREDIENTS 

1 cup red lentils 

1 cup quinoa 

8 cups of water 

3 tbls olive oil 

1 inch nub of ginger diced 

2 tsp cumin seeds 

2 tbls curry powder 

¼ tsp turmeric powder 

¼ tsp black pepper 

3 roma tomatoes diced 

1 cup chopped dandelion greens 

1/2 cup cilantro (coriander) chopped 

2 tsp himalayan salt

INSTRUCTIONS 

1) Wash lentils in a large bowl a couple times 

then let soak for 10 minutes. 

2) In a medium sized saucepan temper your 

curry, turmeric, and black pepper; add in olive oil 

and turn heat to medium high and add spices 

stirring until it looks like a paste, heat for 30 

seconds or until oil thins. Add cumin seeds and 

ginger to oil and stir for 1 minute then turn the 

heat to medium low. 

3) Add tomatoes and stir adding a few 

tablespoons of water so that it all incorporates. 

Simmer for a 5 minutes covered. 

4) Stir in lentils, quinoa, water and salt and bring 

to a boil. 

5) Once boiling, lower heat to simmer, stir in 

dandelion leaves, cover and cook for 30 

minutes, stirring every 10 minutes. 

6) Taste after 30 minutes, lentils should be soft. 

Serve with chopped cilantro.

Chia Pudding

INGREDIENTS 

¼ cup of black or white chia seeds 

(white seeds turn out looking more like pudding 

but both are perfect) 

1 cup hemp milk 

1 cup water 

dash of cinnamon 

1 tbsp maple syrup 

INSTRUCTIONS 

1)Place chia seeds in a 24oz jar with lid. Add milk, 

water, cinnamon and maple syrup. Tighten lid 

onto jar and shake shake shake, shake shake 

shake, shake that jar up! Place in the fridge and 

enjoy the next day! Make sure to shake it up 

before pouring. Also, if it seems clumped up just 

add a bit of milk and shake it up to a good 

consistency. 

I love to top this with some homemade granola 

or fresh fruit!

Self-Care 

Weave 

You will naturally want to socialize during this 

phase. It’s a great time to take the lead to bring 

friends and family together as you will have 

ample amounts of energy to hold space. 

1) Get out there! Meet new people, connect, reach 

out to your community. This is the time to start weaving 

your web, not on your own but with the help of 

others. No one, including yourself, benefits from isolated 

behavior during ovulation. What can you contribute 

or add to your community? Perhaps your role 

will be creating one if one does not already exist.You 

have the ability to inspire others just by existing, so 

get out there and shine your light. 

2) Ask for what you want. Harness your charming 

powers to ask for a raise at work, plan your monthly 

employee meetings or presentations during this 

phase. You’ll not only be better understood; your 

presence will be captivating.

LUTEAL 

PHASE

10-14 days 

Moon: Waning 

Relationship: Home 

Word: Nest 

Energy: Yin 

Season: Fall 

Chakra: Root 

Dosha: Vata 

Element: Water 

Planet: Saturn 

Color: Pink

Energy 

Estrogen continues to rise while our level of progesterone 

rises in order to keep our uterine lining intact. 

At this stage our womb is preparing for shedding, 

unless there was conception. This phase is likened to 

the ‘nesting’ period that a pregnant woman goes 

through. We are slowly moving inward bringing 

our attention and awareness to our space. We 

desire to create an environment that is rich 

in comfort, beauty, and feels supportive 

and secure. We become softer and 

start to notice our surroundings 

more, noticing the small details 

we may have missed during the 

rest of our cycle.

This is the time to reorganize, clean out, clear 

out, and prepare. Think of the mama bear as she 

prepares the winter den so that her hibernation 

is comfortable, safe, and secure. If you have an 

altar, give it a refresh, make sure to have fresh 

flowers in your home during your luteal phase. 

We’re not only setting our space up to be as 

comfy as possible we also want it to be nurturing 

and soothing. The energies of Saturn start to 

speak to us at this time, the elder, wise woman 

who is reserved and seeking solitude. Making 

way by clearing clutter and things we no longer 

need will be a breeze, in fact, we’ll have no problem 

finding the motivation to finally donate that 

bag of clothes to the charity shop. It’s important 

to clear out spaces, internally and externally. The 

external is really about creating a cozy and 

healthy environment so that when our moon 

does come we are set up for success. The internal 

focuses on letting go of frustrations, grudges, 

anger, jealousy, and whatever other emotion 

that has been weighing heavy on us this past 

cycle. This is essential in order to clear out our 

inner space so that it’s primed to receive all the 

juicy wisdom we’ll have access to when

leeding. If we keep going as though everything 

is the same without acknowledging this phase, 

then our menstrual blood will come as a surprise 

and hit us hard. We begin the process of slowing 

down before our blood starts in order to 

welcome it oppose to resenting it. The goal is to 

create a welcoming space for our bodies to 

bleed, this act alone begins the process of 

healing our womb and cycle. Our luteal phase is 

directly connected to our root chakra or 

Muladhara which is located at our pelvic floor. 

This alignment is clear as the root chakra offers 

us the sense of stability and safety and the word 

Muladhara translates to: Mula: 'root' and Adhara: 

'support' or 'base’.

Moon Phase 

The waning moon is the period between the full 

and new moon. As the moon prepares for the 

darkness, she enters the crone stage. The crone 

is old and wise and she holds our hand as she 

gently leads us into the new moon where we will 

eventually bleed. She lovingly forces us to take 

inventory and clean house. Where is there clutter 

that we can let go of? We need not wait for 

Spring time to clean, the waning moon brings 

about that same energy. We are unraveling and 

releasing, making way and removing obstacles. 

Unlike the waxing and full moon that deal primarily 

with the conscious mind the waning and 

new moon dive into our subconscious minds. We 

are given the opportunity to glimpse the enlightened 

realms which leads to clarification of our 

conscious values.

Ritual 

After all the manifesting we have achieved in our 

follicular and ovulation phases, this is the perfect 

time to practice gratitude for what has blossomed 

as a result of it. Noticing what we have 

brought into fruition is extremely important. We 

must pause and count our blessings in order for 

the Divine to keep fulfilling our wishes. This is 

also an ideal time groom yourself as well as 

clean house. Cutting 

your hair or waxing 

your legs is best 

done in the luteal 

phase.

Creating a Sacred Altar 

Having an altar in your home will shift the entire 

energy of your house and wherever your altar is that 

area should feel clear and clean of clutter or chaos. A 

benefit of having an altar in your home is that it 

allows you to create a space specifically for devotion 

without agenda or necessity. Claim this space as your 

own and keep it beautiful, it is a reflection of self 

care. 

How 

Pick a spot in your home that you can dedicate as 

your own sacred altar. This can be a shelf, the top of 

a dresser, nightstand or low coffee table. Place 

meaningful heartfelt objects on it, include the elements; 

a candle, incense, sage or palo santo, fresh 

flowers or herbs. 

This is a space 

for sacred items 

only, keep it free 

from keys, change, 

cell phones, etc. 

Ideally, you can sit 

in front of your altar 

and meditate, pull 

tarot cards or chant.

Bathe in Love 

This is no ordinary bath, its a ritual in devotion to our 

bodies. It is such a sweet act of adornment for ourselves 

and we ALL deserve to bathe in love. Our 

bodies deserve to be treated in a sacred and beautiful 

way. Remember your divinity. 

How 

Draw a bath and add fresh rose petals, your favorite 

essential oil and salts. Light candles and play relaxing 

music. While in your bath, massage your feet, legs, 

belly, torso and arms with the rose petals and oils. 

Treat your body as though it is a sacred site that you 

have journeyed to. You are in awe of her beauty and 

her curves and in wonderment by her imperfections. I 

recommend making yourself a hot cup of rose petal + 

chamomile tea and sip on that while you linger in the 

love.

Crystals 

{How to} 

The luteal phase is all about our environment. 

We can use crystals to cleanse and beautify our 

space. Placing a big juicy crystal on your altar or 

cleansing your crystals during this phase is really 

beneficial as well. When we fill our homes with 

crystals it changes the vibration of our space, 

you can always feel it when you walk into a room 

that’s home to crystals. Always make sure to 

cleanse your crystals periodically to keep the 

energy flowing and clear.

Moonstone 


+ awareness of our hormones in their 

‘dance’, connection with the moon, moonstone 

reassures us while we are in retreat at this time. 

Amber 

Balances our emotions, helps to clear the mind 

and release negative energies. Great for clearing 

and organizing our space. 

Rainbow Fluorite 

Heightens mental abilities, assists with organization 

and processing of information. Aids in 

mental clarity and absorbs negative energies 

from our environment. 

Ruby in Zoisite 


organs and increase fertility, both in 

men and women. It is most helpful after a miscarriage 

or hysterectomy. Ruby in Zoisite is also 

beneficial in fighting bacterial infections.

Nurture 

Focus on foods that are rich in B vitamins, calcium, 

magnesium and fiber. Roasting or baking 

vegetables will make the sugars in your food 

more available during this time when we are 

having sugar cravings.

Food 

Grains: 

Brown rice 

Millet 

Veggies: 

Cabbage 

Cauliflower 

Celery 

Collard 

Cucumber 

Daikon 

Garlic 

Ginger 

Leek 

Mustard green 

Onion 

Parsnip 

Pumpkin 

Radish 

Squash 

Sweet potato 

Watercress 

Fruits: 

Apple 

Date 

Peach 

Pear 

Raisin 

Legumes: 

Chickpea 

Great northern 

Navy 

Nuts: 

Hickory 

Pine nut 

Walnut 

Herbs: 

Cinnamon 

Ginger 

Mint 

Peppermint 

Red Raspberry 

Leaf 

Other: 

Honey 

Spirulina

Alfredo Spaghetti

Alfredo Spaghetti 

INGREDIENTS 

1 medium sized spaghetti squash 

10 cremini mushrooms sliced in half (from top to 

bottom) then thinly sliced 

4 curly kale leaves chopped (slice leaves down 

the middle stem then chop crosswise) 

olive oil 

Italian parsley for garnish 

ALFREDO SAUCE 

1 cup cashews 

2 chive stems 

1/4 cup nutritional yeast 

1 tbls apple cider vinegar 

1/2 tsp garlic granules 

1/2 tbls himalayan salt 

dash of ground black pepper 

1 cup water

INSTRUCTIONS 

Preheat oven 375° 

|SPAGHETTI SQUASH | 

1) Slice the squash lengthwise and scoop out the 

seeds (save these!). 

2) In a glass baking dish add about a half inch of 

water to the bottom and set squash halves cut 

side down. 

3) Place in the oven for 40 minutes, test it by 

poking it with a fork, if it pierces then it's done. 

4) Remove from the oven and let cool, then with 

a fork scrape spaghetti out of squash into a 

bowl. 

4) Optional: Set squash seeds on some foil, 

sprinkle with salt and set in the broiler (leaving 

the broiler door open) for the last 5-10 minutes of 

baking the squash. They will roast quickly so 

keep an eye on them! 

| ALFREDO SAUCE | 

1) In a high speed blender (preferably Vitamix) 

add all your alfredo sauce ingredients and blend 

for about 2 minutes or until creamy, this doesn't 

take much time. 

2) Give it a taste and make sure you're good on 

the salt.

| SAUTÉ | 

1) Drizzle enough olive oil to cover the bottom of 

a medium saucepan and turn heat to medium. 

2) Sauté sliced mushrooms for about 10 minutes 

until they have crisped edges (a dash of garlic 

granules & pepper can be added to the mushrooms 

as well!). 

3) Add chopped kale and a dash of water, cover 

and simmer on low for 1 minute until greens are 

bright and soft. Turn heat off and uncover. 

Options: Ladle sauce over plated spaghetti and 

top with sauté, squash seeds and parsley OR 

add spaghetti and alfredo sauce to sauté and 

mix while on a low heat for one minute then 

plate and top with seeds and parsley.

Honey Hemp Milk 

1 cup hemp seeds 

3 cups filtered water 

1 tbls raw honey 

1/4 tsp vanilla extract 

1) Place all of your ingredients 

in a high speed blender 

2) Set your speed on low and start blending, 

gradually increasing speed until on high. 

3) Blend on high for 1 minute, it will become 

creamy and frothy. 

4) Transfer to a glass bottle or jars and store in 

the fridge, shake well before using. 

Great for smoothies, tea, coffee, cereal or whatever 

else you'd use milk for! 

Will keep in the fridge for up to 2 weeks. 

PS Special shout out to my girl Liz for inspiring 

me to make my own hemp milk!

Self-Care 

Nest 

Our luteal phase opens us up to self care practices 

as we are nesting internally as well as externally. 

We naturally invest energy into cleaning 

and beautifying our homes during the luteal 

phase but I think it’s just as important to make 

our bodies feel beautiful as well.

1) Our estrogen levels drop when we begin bleeding 

making our skin dry, we can preemtively hydrate our 

lovely skin with a DIY body butter. After exfoliating in 

the bath or shower, rub the butter on your body in 

circular motion vigorously towards the heart. 

Luscious Body Butter 

Recipe: 

2 Tbls Cocoa butter (melted) 

2 Tbls Coconut oil 

2 Tbls Shea butter 

*optional add a few drops of essential oils of your 

liking 

Mix ingredients together in a glass container until 

smooth. 

2) Morning mantras are always divine, during this 

phase make it a point to spend even a short amount 

of time in the morning whispering sweet nothings 

into your own ear. Mood swings, low self esteem and 

jealousy can rear its head in our luteal phase and a 

great way to bring on the compassion is by reassuring 

ourselves with positive affirmations. Upon waking 

up, take a few moments to speak this mantra to yourself 

(quietly or aloud) before rising out of bed; “My 

happiness is in my smile, it’s in the beauty of my 

eyes, it lives in my laughter, I breathe in the heavenly 

and fill my being with love.”

Acknowledgments 

Much of my jounrey into balance and health has 

been through books and female teachers. I want 

to give two major shout outs that 

empowered me to step into my endocrine 

power: 

Woman Heal Thyself by: 

WomanCode by: Alisa Vitti 

My sisters for always supporting Womb Alchemy 

and my passion for healing women. 

My love, best friend, and husband for supporting 

my womb, being patient and a great source of 

inspiration to make things happen! 

Last but not least, our Great Mother Earth for 

feeding us everyday and teaching us kindness 

and compassion towards every living creature. 

Blessed Be! 

Atourina

WWW.THEWOMBALCHEMY.COM

Womb Alchemy

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