Spicy Studios — yoga, kitchen and the colour of the day, on camera from Berbice.

Fifteen minutes of gentle yoga and stretch keyed to the day's centre — seven episodes, seven colours, one for every rung of the ladder. Wear the colour, breathe at the centre, say the word. Sunday crown to Saturday root, then climb again.

One from-scratch Berbice dish per episode, mama-style — we're not chefs, we're moms. Dhal, the pot that raised me; cook-up rice, Saturday in one pot; metemgee, sorrel, bakes and saltfish. Seasoned with intention from the Spice Pantry: the day's spice for the day's centre. Recipes come from the PINKMADE cookbook.

Five minutes on Sunday night — the top of the week and the top of the head. The seven-day code from The Week Is a Ladder: which centre each day sits on, what to wear, what to cook, the one practice that matters — and the Last Teaching: write next Saturday's review tonight, in the past tense, and walk toward it all week.

Where it all started: Spicy on the radio, on video. The 88.5 Rock FM playlist of Spicy's shows — the chakras, the spices, the mumbling that became a map. Press play; the studio grew out of this.

A gentle mother-and-baby movement short on the Heart Day. Me and Justus on the mat: slow breathing, easy floor stretches, a little rocking, a lot of eye contact. Friday's child is loving and giving — and this is love, moving. No goals, no claims; just a mama and her prince, in green.

Ten minutes, one take, golden hour in New Amsterdam: Spicy walks Bruno with Justus on her hip in a ring sling — or in the stroller — hands-free with The Yard Sling, her own design (a shoulder-sling leash, nothing around the waist). We gyaff, we greet the neighbourhood, and we carry one wellness thought for the day, by its colour, until the sky goes indigo.