Essential Herbs & Sagely Wisdom: A Quiet Guide for Women

Tianna Lily

Independently published

No rights reserved

Essential Herbs & Sagely Wisdom: A Quiet Guide for Women

Contents

A Quiet Word Before We Begin

Part One: The Plants

For the Racing Mind

For the Body That Feels Like a Battleground

For the Heart That Cannot Close

For the Woman Who Has Forgotten She Is Powerful

For Sleep That Will Not Come

For the Fire That Burns Too Hot

For Clarity When the Path Is Hidden

For the Blood That Will Not Flow

For the Mouth That Cannot Speak

For the Woman Who Carries Everyone Else

For the Oldest Wound

For the Woman in Transition

For the Woman Who Cannot Stop

Part Two: The Wheel

The New Moon

The Waxing Moon

The Full Moon

The Waning Moon

The Bleeding Days

Part Three: The Waters

The Simple Bath

The Green Bath

The Moon Bath

Part Four: The Bathing Women

Part Five: The Preparations

Honey Smoke

The White Powders

Dark Resin

Seed Oil

Bitter Tincture

Mineral Mud

Dream Powder

Wound Salve

The Final Tincture

Part Six: The Ordinary Days

Part Seven: Further Teachings

For the New Mother

The Body at Every Age

The Woman Who Has Stopped Bleeding

The Garden Itself

Healing Together

How We Decide Things

The Dream

The Empty Room

Fire

Making Things

Art as Medicine

The Land

The Sky

The Crossing

The Line

Passing It On

Closing: The Day Out of Time

Herb Garden

The Rooted

The Turning

The Sacred

The Starred

The Embodied

The Veiled

A Quiet Word Before We Begin

I’ve kept a garden for longer than I care to count. Not the kind you see in magazines — neat rows, labelled pots, everything in its place. Mine sprawls. Things grow where they want. I’ve learned more from the plants that arrived without invitation than from any I planted on purpose.

This book is what I know. Not what I read somewhere. What I’ve tried, tested, and returned to. The plants here are real — you can find them, grow them, hold them in your hands. The practices are simple. No special equipment. No initiation. Just you, a handful of leaves, and the patience to let them work.

I’ve organised it the way I think about it. The plants first, because that’s where most of us start — something hurts, something won’t settle, and we reach for what grows nearby. Then the moon, because your body keeps time with something larger than a clock. Then the baths, because sometimes the skin understands what the mind resists. Then the preparations — the jars and oils and tinctures that turn a garden into a medicine cabinet. And finally, the things that aren’t about plants at all: community, silence, grief, the ordinary days when nothing is wrong but nothing feels right either.

The Herb Garden at the back has the full details on every plant — what it looks like, how to grow it, what it does. When I mention a herb, you can flip back to its entry. The recipes stay clean and you only need to learn each plant once.

This isn’t a book to read once. It’s a book to keep near the kettle. Let the pages get stained. A book like this earns its keep in tea rings and soil marks.

Part One: The Plants

Plants don’t heal us the way pills do. They don’t target a symptom and silence it. They remind the body of something it already knows — a rhythm, a temperature, a way of being that got lost somewhere between the morning alarm and the midnight worry.

The herbs in this section are arranged by what they speak to. Not their Latin names. What they’re for. You’ll know which ones are yours.

For the Racing Mind

Chamomile

Chamomile grows low to the ground with feathery leaves and small white daisy-like flowers with yellow centres. The flowers appear in late spring and keep coming until the first frost if you keep picking them. The scent is apple-sweet and unmistakable — crush a flower head between your fingers and you’ll know it forever. That’s chamomile. The Herb Garden has the full picture — how to grow it, how to harvest it, what else it does. Here I’ll tell you how I use it when my mind won’t stop.

If you want to use them, harvest before the midday heat hits — that’s when they’re most potent. Dry them on a clean cloth somewhere that smells of woodsmoke, if you have it. A kitchen that’s seen a wood fire works. So does an airing cupboard.

I use three flowers in a cup. Boiling water over them, covered, steeped for exactly four minutes. Not five. Four. I don’t know who figured out the four-minute rule, but they were right.

What it does is quiet the noise without putting you to sleep. It doesn’t sedate. It just turns down the volume on the thoughts that circle like they own the place. I’ve heard it called the thinker’s leaf. Apt.

I reach for it before bed, mostly. When I’ve replayed a conversation from years ago for the third time that week. When the to-do list is running on a loop behind my eyes. It helps.

If tea isn’t enough, I put the dried leaves in a small cloth pouch under my pillow. Simple. The scent alone seems to tell the mind: enough now. Rest.

For the Body That Feels Like a Battleground

Ashwagandha

Ashwagandha. The Herb Garden has the full picture — it needs Indian soil and won’t grow in my climate, so I buy the dried root from someone who knows what they’re doing. The name means “smell of horse” in Sanskrit. The root smells earthy, almost animal. It was given to people who needed the strength of one.

I simmer a thumbnail of dried root in water for twenty minutes — low and gentle, the water barely moving. Not boiled. Simmered. There’s a difference. Boiling drives off the compounds you want. A low simmer draws them out. I strain it through a cloth and add honey because the taste is bitter and medicinal and honest.

What it does is restore. Not stimulate. Ashwagandha won’t give you energy you don’t have. It rebuilds the reserves that chronic stress has drained. I’ve seen it work on women who’ve been running on empty for years — the kind of tired where sleep doesn’t help because the depletion is deeper than sleep can reach.

When: The bleeding days, when your body is losing iron and the fatigue compounds. After illness, when you’re technically better but still not right. After a period of pushing through when you should have rested. I drink it in the evening. It won’t knock you out, but it will let you rest in a way you might not have rested in a long time.

For the Heart That Cannot Close

Motherwort

Motherwort. Leonurus cardiaca — the lion-hearted herb. The Herb Garden has how to grow it and what it does. Here I’ll tell you why it’s the herb I reach for when the heart cannot close.

It’s a tall, spiky plant with toothed leaves and whorls of small pink flowers that bees work methodically. It grows in neglected corners, along fences, in the kind of places where things are left to themselves. I gather the aerial parts when it’s flowering and dry them in the airing cupboard. The tea is very bitter — I mean it, genuinely unpleasant — but the bitterness is part of what makes it work.

What motherwort does is steady. It regulates the heartbeat — not metaphorically, actually. It’s a cardiac tonic, particularly for the fast, fluttery beat that anxiety produces. The racing heart at 3am. The palpitations that arrive with grief and make it impossible to sleep. Motherwort tells the heart: you can slow down now. The danger has passed.

I use a teaspoon of dried motherwort steeped in boiling water for ten minutes. Honey helps. Drink it when the grief has made a physical home in your chest — when you can feel your heartbeat in your throat, when the loss is so present it’s interfering with the basic mechanics of being alive. This one is for after the baby is born, not before — motherwort works on the womb and you don’t want to encourage it while you’re carrying.

This is for the grief that will not resolve. Not the fresh grief that needs to be wailed. The old grief. The one that has settled into your body and begun to affect the heart itself. The one that wakes you at night with your pulse hammering for no reason you can name.

When: Anniversaries that your body remembers even when your calendar doesn’t. The palpitations that arrive without warning. The nights when your heart is racing and your mind is replaying something from years ago and you cannot make either one stop. Motherwort won’t erase the grief. It will steady the heart so you can carry it.

For the Woman Who Has Forgotten She Is Powerful

Jasmine

Jasmine. I grow it in a pot because it won’t survive English winters outdoors. The plant is a vine with small dark leaves and white flowers that release their scent at dusk. One plant fills an entire room. The flowers are so fragrant that jasmine absolute is one of the most expensive perfume ingredients in existence. But I don’t use it for the scent. I use it for what the scent does.

What jasmine does is open what has closed. It’s been used for depression, for grief, for the emotional numbness that descends after loss and makes everything feel distant and grey. The scent alone measurably increases alertness — beta waves in the brain respond to jasmine. But I use it for feeling, not thinking.

I buy the essential oil because the flowers are too delicate to dry properly. A few drops in a carrier oil on the wrists and the temples. A few drops in the bath. The scent fills the space and something in my chest unclenches.

This is not a remedy for illness. It is a reminder. Some plants heal what is broken. Jasmine reminds you of something you already are but have forgotten — usually because someone told you to forget it. Someone told you that you were small, or weak, or too much, or not enough. Jasmine tells you none of that is true.

When: Before a difficult conversation where you need to be heard. Before a day that requires you to be larger than you feel. When someone has made you feel small — a partner, a boss, a stranger, a parent — and you need to recall that small is a lie they told you. Jasmine doesn’t make you powerful. It reminds you that you already are.

For Sleep That Will Not Come

The Night Herb

Valerian. The Herb Garden has the details — how to grow it, when to harvest the roots, what it pairs with. Here I’ll tell you how I use it.

The root smells like old socks, like wet earth, like something a dog buried and forgot. I keep it in a sealed jar in a separate cupboard because the odour will colonise everything nearby. It’s not subtle. Neither is the effect.

A teaspoon of dried root steeped in boiling water for ten minutes. Covered. The steam carries the smell through the kitchen. Honey helps but doesn’t fully mask the taste — it’s earthy and bitter and ancient, like something excavated rather than grown. Drink it thirty minutes before bed.

What valerian does is remove the barrier between you and sleep. It doesn’t knock you out. It doesn’t sedate you the way pharmaceuticals do — heavy and chemical and wrong. It just makes sleep possible. It increases GABA in the brain, the same neurotransmitter that quiets anxiety and lets the body let go.

I use it three nights on, four nights off. Your body adapts quickly — use it every night and it stops working within a week. Reserve it for the worst nights. The third night of staring at the ceiling. The week when sleep has become a stranger. The night after something terrible has happened and your body is exhausted but your mind won’t stop replaying it.

I keep passionflower and hops in the same cupboard. Passionflower is for when the problem is mental — the thoughts that loop, the worries that circle, the conversation from 2014 that your brain has decided to replay at 3am. Hops amplifies valerian’s effect. Together they’re stronger than any of them alone. I reach for what the night requires.

For the Fire That Burns Too Hot

The Cooling Leaf

Peppermint. I grow it in a pot because it spreads through underground runners and will take over everything you’ve planted if you let it. I learned this the hard way. The first year I put peppermint in the ground, I spent the next three years pulling it out of places it had no business being.

The leaves are dark green with purple-tinged stems. Crush one between your fingers and the menthol hits you immediately — cool, sharp, clearing. It’s why peppermint has been used for headaches and digestion and congestion for as long as anyone’s been keeping records.

One large leaf, crushed with a mortar and pestle until it becomes a paste. Mix with cool water — not hot, cool. Drink it immediately, before the volatile oils have a chance to escape. The coolness spreads from your mouth down your throat and into your chest.

This is for inflammation of all kinds. The hot joint that flares with the weather. The burning stomach that keeps you bent over after meals. The anger that feels like actual heat in your chest — the kind that rises in your face and makes your ears burn. Peppermint doesn’t sedate. It doesn’t numb. It cools. There’s a difference, and the difference matters.

When: Summer fevers that make your skin feel too tight. The flush of rage that you know is disproportionate but cannot control in the moment. The physical burning of a body that has been fighting — an infection, an injury, a stress — for too long.

Also: Spearmint for a gentler version. Better for children, for sensitive stomachs, for anyone who finds peppermint overwhelming. I keep both.

For Clarity When the Path Is Hidden

The Forked Root

Dandelion. The Herb Garden has the full picture — every part is useful, and yet people spray chemicals on their lawns to kill it. For this particular preparation, it’s the root you want, and timing matters. Harvest it in autumn after the first frost, when the sugars have concentrated in the root. You’ll need a spade. Dandelion roots go deeper than you expect.

Wash the root. Scrub it. Then split it yourself — lengthways, with a sharp knife, in one clean motion. I don’t know if splitting it with your own hands actually makes a difference, as the women who first used this plant believed. But I do know that the act of preparing this particular remedy — the decision to make it, the work of harvesting and washing and splitting — is itself clarifying. By the time you’ve done all of it, you’re already thinking more clearly.

Steep the fresh half in cold water overnight. Not hot water — cold. The cold draws out different compounds than heat would, slower, deeper. In the morning, before you eat, before you speak, before the day has made any claims on you, drink the infusion. It tastes like the earth. Like something that knows which way is down.

This won’t choose for you. Nothing will. But it will quiet the noise — the other people’s opinions, the fear, the endless cycling through pros and cons that never resolve — so you can hear yourself choose. And that, usually, is what was missing.

When: The decision you cannot make because you cannot hear yourself think. The path you cannot see because there is too much fog. The choice between two things that both feel impossible. Drink it for three mornings. By the third morning, something will have shifted.

For the Blood That Will Not Flow

Red Clover

Red clover. You’ve seen it — the pink-purple flower in lawns, in meadows, in the strips of grass beside motorways. It’s everywhere, which is why people overlook it. But red clover has been a woman’s herb for centuries, and for good reason.

I harvest the flower heads in summer, when they’re fully open and brightly coloured. Pick them on a dry morning, after the dew has burned off, before the midday heat has drawn out the volatile oils. Dry them carefully — they’re prone to mould if there’s any moisture left. The dried flowers smell like honey and hay.

Three flower heads steeped in boiling water for ten minutes. The tea is pale pink and slightly sweet. I drink it three times a day for the three days before I expect to bleed.

What red clover does is balance. It contains plant oestrogens — compounds that gently modulate the body’s oestrogen receptors without forcing anything. It doesn’t add hormones. It helps the body use what it has more effectively.

When: The cycle that has stalled. The bleeding that is late, or light, or absent. The body that is holding on when it should be letting go — and you know why. Stress. Grief. Exhaustion. The body closes down non-essential functions when it’s under siege, and menstruation is one of the first things to go.

Also: Motherwort for the cramping that accompanies the return of flow. Sage if the bleeding is heavy when it does arrive. But start with the clover. Three days. Three cups a day. Let your body remember what it knows how to do.

For the Mouth That Cannot Speak

Fern

There’s a fern I harvest in May, when the new fronds are still curled tight — little green spirals, each one containing an entire leaf folded into a space smaller than your thumb. The plant knows what it’s going to become. It just hasn’t unfurled yet.

It grows in damp shade, in the filtered green light under trees, where the air smells of moss and decay and new growth all at once. I go there when I can’t write. When the words have fossilised somewhere between my throat and my mouth. When I have been silent so long I’ve forgotten what my voice sounds like.

I harvest the young fronds — the ones still curled, still deciding. I dry them in a spiral, the shape they already know. One dried frond in a cup. Boiling water poured over it. Then I wait. The frond begins to unfurl in the hot water — slowly, one segment at a time, in its own order. It takes about eight minutes. I watch it happen. The watching is part of the preparation.

When the frond is fully open, I drink the tea. The taste is green and mineral and ancient. I drink it while looking at something green — a plant, a tree through the window, anything alive and growing.

When: Before writing something that matters. Before a difficult conversation you’ve been avoiding. When you have been silent too long and the silence has become its own kind of prison. The fern doesn’t give you the words. It shows you that unfurling takes time, and that the plant never doubts its own shape.

For the Woman Who Carries Everyone Else

The Broad Back

Nettle. Everyone learns to avoid it as a child — grab a handful and your palm stings for an hour. But nettle is also one of the most nutritious plants I know. Rich in iron, calcium, magnesium, potassium, silica, vitamins A, C, and K. Everything the body loses when it’s been giving too much for too long.

I harvest nettles in spring, the young tops before the plant flowers. I wear gloves. The sting disappears with heat — dried or cooked, nettle won’t hurt you. I dry the leaves in the airing cupboard and crumble them into jars. The tea is green and tastes like the forest floor in the best way — earthy, mineral, restorative.

A generous handful of dried leaves steeped in boiling water for ten minutes. The water turns dark green. I drink it sitting down. Not standing at the counter. Not in the car. Not while doing three other things and checking my phone. This tea requires you to stop. That is part of what it does — it forces a pause, and the pause is as much medicine as the minerals.

When: You cannot remember the last time you did something purely for yourself — not because it made you more productive, not because it made you a better partner or mother or employee, but because you wanted to. When the word “selfish” has been used against you so many times you’ve started to believe that any attention you pay to yourself is stolen from someone else. It isn’t. Drink the tea.

For the Oldest Wound

The Scar Plant

Calendula. I grow it every year from seed — the seeds are large and easy, push them into soil in spring and you’ll have flowers from April until the first frost. The petals are bright orange, sometimes yellow, and they bloom regardless of whether you remember to water them. Calendula is not a demanding plant. It gives and gives.

The Herb Garden has how to grow it and what it does. For most wounds, the salve in Part Five is what you want — calendula infused in oil, turned into a balm, applied directly. The Romans used calendula for wound healing. Modern studies confirm it speeds tissue repair. Some things don’t need improving.

But for the wound that heals and reopens, heals and reopens — each time leaving more scar tissue than skin — the tea works differently than the salve. A teaspoon of dried petals in a cup. Boiling water. Steeped ten minutes. Drink it once a day. The salve goes on the outside. The tea goes on the inside. Together they tell the body something it has forgotten: that healing is supposed to finish. That a wound is not a permanent feature. That you are allowed to close.

When: The injury that will not resolve despite months of treatment. The surgery site that still aches years later. The place where the body remembers something the mind has tried to forget. The cut that should have been a scar by now but keeps reopening, keeps weeping, keeps refusing to become the past.

For the Woman in Transition

The Shedding Bark

Sage. The grey-green leaf that looks like velvet. I grow it from cuttings because seed is unreliable, and I keep it in full sun with excellent drainage because sage will die in wet soil faster than almost anything. It wants neglect. It wants heat. It wants conditions that would kill a more delicate plant.

The Latin name — salvia — comes from the word for salvation. To save. To heal. Sage has been used in every European medical tradition for at least two thousand years. It’s antimicrobial — sage smoke measurably reduces airborne bacteria. It’s astringent — it tightens tissue. It’s mildly oestrogenic, which is why it helps with the hot flushes and night sweats of menopause. But I use it for transitions of all kinds, not just the body’s.

One leaf, fresh if you have it, dried if you don’t. Boiling water. Steeped seven minutes. The tea is pale green and tastes like a herb garden smells. I drink it once a week during any major transition — a move, a divorce, a new job, a renaming, a becoming. Sage clarifies. It cuts through what is not true. And during a transition, you are surrounded by things that are not true — other people’s expectations, your own fears, the stories you’ve been telling yourself about who you are and what you deserve.

When: The old self no longer fits and the new self has not arrived. When people ask how you are and you don’t know how to answer because the question doesn’t apply to whoever you’re becoming. When the only thing you are sure of is that you cannot stay the same.

For the Woman Who Cannot Stop

Water Lily

A water lily roots in the mud at the bottom of a pond but its leaves float on the surface, completely still. It cannot grow in moving water. It requires stillness to exist, even though its roots touch nothing solid. I think about that a lot. About rooting in the dark and blooming in the light. About needing stillness to survive.

I harvest one leaf at a time, in midsummer, at midday, when the sun is directly overhead and the water is warmest. I float it in a bowl of cold water and place my fingertips on the surface. Then I sit. Ten minutes. Nothing else. No phone. No music. No mental list of what I should be doing instead.

The water moves at first — tiny ripples from my pulse, from my breath, from the almost imperceptible trembling of a body that has forgotten how to be still. Then it settles. The leaf stops drifting. The surface becomes a mirror. When the water is completely motionless, I drink from the bowl.

This is not a tea. It is a practice. The plant doesn’t enter your body through digestion. It enters through stillness — through the water that touches your skin, through the immobility you allow yourself, through the ten minutes you do not fill with doing. That’s the hardest part. Ten minutes of not doing. It sounds like nothing. It’s everything.

When: You have not sat down in six hours and it is only noon. You check your phone while eating, while bathing, while pretending to sleep. You measure your worth in what you accomplished today and it is never enough. You have forgotten what stillness tastes like. It tastes like cold water and green leaves and the absence of motion. You’ll remember.

Part Two: The Wheel

Your body keeps time with something larger than a clock. The moon pulls the tides. Your body is mostly water. The moon pulls you too.

I started tracking my cycle against the moon about ten years ago, not because anyone told me to, but because I noticed something: the same chamomile tea that put me to sleep at the new moon did almost nothing at the full moon. I thought I was imagining it. I kept notes anyway. After six months the pattern was unmistakable. The moon phase mattered. Not in a mystical sense — in a physical one. Timing is chemistry under different gravitational conditions.

The women who came before us knew this without needing to explain it. They tracked the moon more carefully than we track anything now. They noticed that seeds planted at the waxing moon germinated faster. They noticed that bleeding tended to synchronise with certain phases. They built their entire calendar around the moon and the body’s response to it. Here is what they knew, and what I’ve confirmed for myself.

The New Moon

The sky is dark. The moon sits between the earth and the sun, its illuminated face turned away, and the gravitational pull of the two bodies combined is at its strongest. You won’t feel this consciously. Your body will.

Energy ebbs at the new moon. This is not a character flaw. It’s physics. The new moon is the time for rest, for intention, for deciding what you want the coming cycle to bring. Not for action. For preparation. The women who first tracked this declared the new moon a day of rest — no planting, no harvesting, no beginning anything. The garden and the gardener both pausing.

What to do: As little as possible. I know that’s hard. I know your life probably doesn’t allow for a day of rest every twenty-eight days. But you can do less. Cancel one thing. Go to bed an hour earlier. Say no to something you’d normally say yes to out of obligation. The new moon supports restraint.

What to drink: Warm water with a slice of fresh ginger. Nothing more. The body at the new moon is receptive but also vulnerable — the immune system dips slightly, the energy dips. Support it without stimulating it. Ginger warms without pushing.

What to ask yourself: What do I want from the coming cycle? What am I ready to release? What am I ready to receive? I write the answers on a piece of paper and put it somewhere I’ll see it. The new moon is for setting direction. The rest of the cycle is for following it.

The Waxing Moon

The light is returning. You can see the first sliver in the evening sky, and every night it grows. The gravitational pull is easing — the moon and sun are moving out of alignment. Your body responds: energy rises.

This is the time for building. For beginning things. Seeds started at the waxing moon germinate faster and grow stronger — there’s good science behind this now, the moon’s gravitational effect on groundwater and seed imbibition. Projects started at the waxing moon have momentum behind them. Whatever you set as intention at the new moon, start it now. Plant the actual seeds. Make the actual call. Write the actual first page. The energy is with you. Use it.

What to drink: Nettle tea. I harvest nettles in spring and dry them for the whole year — the Herb Garden tells you how. Nettle is rich in iron, in calcium, in magnesium, in everything the body needs to build new tissue, new blood, new energy. It is the tea of becoming. Drink it throughout the waxing moon.

What to ask yourself: What am I building? What needs my energy now? What have I been putting off that the waxing moon can carry? The answer is usually the thing you’re afraid of starting. Start it anyway.

The Full Moon

The moon is complete. The earth sits between the moon and the sun, the illuminated face fully visible, and the gravitational pull reaches its second peak. Your body responds: energy crests, then begins to turn.

This is the time for completion, for celebration, for release. Things begun at the waxing moon reach their natural culmination. Things that need to end find their ending. The women who first tracked this gathered at the full moon — to eat together, to talk, to bathe together, to mark what had been accomplished since the new moon. They also used the full moon for letting go.

I write down everything I want to release on a piece of paper at the full moon. Then I burn it. Not because burning paper is magic — because the physical act of watching it blacken and disappear tells my brain something that thinking cannot: it is done. I am allowed to put it down now.

What to drink: Sage tea with honey. Sage clarifies. It cuts through what is not true, and at the full moon, when emotions are heightened and clarity is available, you need to see what is real and what is projection. The tea helps.

What to ask yourself: What has come to fruition? What am I ready to release? What have I been holding that I can put down now? Be honest. The full moon makes hiding harder, which is exactly why it’s the right time to stop.

The Waning Moon

The light is fading. Every night the moon rises a little later, a little thinner. The gravitational pull continues to ease. Your body responds: energy turns inward, consolidates, begins the slow descent toward rest.

This is not the time for starting. It’s the time for finishing. The waning moon carries the energy of completion. Use it to get through the tasks that have been lingering. Clean the house. Organise the cupboard. Respond to the email you’ve been avoiding. Your body naturally wants to shed and sort at the waning moon — support that impulse rather than fighting it.

What to drink: Dandelion root tea. I roast the roots until they smell like chocolate and keep them in a jar by the kettle. Dandelion supports the liver — your body’s primary organ of processing, filtering, and release. At the waning moon, when your body is naturally shedding, dandelion helps it shed more completely. The Herb Garden tells you how to harvest and prepare it.

What to ask yourself: What is still unfinished? What needs to be released that I haven’t released yet? What have I learned this cycle? The waning moon is the time for integration. The lesson without the integration is just a memory. The integration is what changes you.

The Bleeding Days

Not every body follows the moon exactly. Some women bleed at the new moon, some at the full, some in between. The moon cycle and the bleeding cycle are related but not identical. I track both, separately, and after a few months the relationship becomes visible.

If your bleeding coincides with the new moon: rest. Your body is doing two kinds of shedding at once — the uterine lining and the energetic depletion of the dark moon combined. Give it space. Cancel things. Stay horizontal when you can.

If your bleeding coincides with the full moon: the release is amplified. Emotions will be closer to the surface, sometimes violently so. You may cry at something that wouldn’t normally move you. You may feel rage that surprises you with its intensity. This is not weakness or instability. This is your body taking the opportunity the moon provides. Progesterone has dropped — progesterone is a natural anxiolytic, which means the chemical that was keeping you level has been withdrawn. You are not overreacting. You are experiencing a real, measurable, chemical shift.

Whatever your timing: the bleeding days are days of rest. Your body is working — the uterine muscle contracting, the endometrial lining shedding, iron being lost, the immune system recalibrating. You wouldn’t expect someone to run a marathon while donating blood. Don’t expect yourself to function at full capacity while your body is doing something equally demanding.

What to drink: Catnip and sage tea, with a teaspoon of molasses. The catnip relaxes the uterine muscle — cramping is muscle spasm, and catnip is a reliable antispasmodic. The sage regulates heavy flow. The molasses is rich in iron, replacing what you’re losing. The Herb Garden has the full picture on all three.

What to do: Less. Seriously. The women who came before us treated the bleeding days as sacred — not in the religious sense, but in the sense of protected, non-negotiable. The body is doing something. Let it.

Part Three: The Waters

Water remembers. Not in the mystical sense — in the physical sense. Water molecules form and re-form hydrogen bonds in response to whatever is dissolved in them. A bath is not just hot water. It is a solution, in the chemical sense. What you put in the water enters your skin, your bloodstream, your nervous system. The heat opens your pores. The herbs enter. Your body responds.

The women who first recorded these baths knew this without knowing the chemistry. They had the results. They knew that a bath with nettle felt different from a bath with lavender, that the temperature mattered, that the timing — which moon, which part of the cycle — changed the effect. They recorded their observations and passed them on. Here they are.

The Simple Bath

This is the bath for ordinary days. When nothing is acutely wrong but everything feels slightly off. When you’ve been upright too long and your lower back is talking to you and your shoulders have crept up toward your ears without your permission.

You will need: a generous handful of sea salt — the grey, damp kind if you can find it, the kind that still smells like the ocean. A handful of oatmeal tied in a clean cloth so it doesn’t clog the drain. And lavender — dried, scattered on the surface of the water.

Run the bath as hot as you can bear. Add the salt first — it dissolves better in hot water and softens the water, which softens your skin. Add the oatmeal pouch. The oatmeal releases a milky substance that soothes any inflammation you didn’t know you had. Scatter the lavender last, so the scent rises with the steam.

Lower yourself in. Close your eyes. Stay until the water cools. When you get out, don’t shower — let the residue stay on your skin. Go to bed.

I do this once a week. More if I can. The women who came before us considered the simple bath as essential as washing. They were right. It’s not indulgence. It’s maintenance.

The Green Bath

This is the bath for when you need to reset everything at once — skin, mind, digestion, mood. It’s stronger than the simple bath. Use it when you have been neglecting yourself, when you can feel the residue of other people’s expectations on your skin, when you’ve spent a week in rooms with artificial light and recycled air and your body has forgotten what outside smells like.

You will need: a generous handful each of dried nettle, rosemary, and sage. A handful of fresh mint — any kind, peppermint or spearmint, whatever you have. A cup of sea salt. A cup of apple cider vinegar.

Simmer the nettle and rosemary in a pot of water for fifteen minutes — the herbs will release their minerals and oils into the water, turning it dark green. Strain this into the bath. Add the sage, mint, salt, and vinegar directly to the bathwater.

The nettle replenishes minerals your body has been losing quietly. The rosemary stimulates circulation — you’ll feel the warmth spread. The sage cleanses — actually cleanses, antimicrobial and clarifying. The mint opens. The vinegar restores the acid mantle of your skin. Together they strip away everything that is not yours.

Soak for twenty minutes. When you get out, rinse briefly with cool water — it closes the pores and seals the herbs into your skin. Go to bed immediately. You will sleep differently. You will wake feeling lighter, as though something you were carrying has been lifted.

The Moon Bath

This is the bath for the full moon. The women who first recorded this did it together — a communal bath, the water reflecting the moon when they could manage it, a single candle when they could not. The point was not cleanliness. The point was release.

You will need: a handful of dried chamomile. A handful of dried rose petals, or fresh if you have them. Three drops of ylang-ylang essential oil — no more, it’s potent and too much becomes heady rather than soothing. And a cup of whole milk.

Run the bath warm, not hot. Add the milk first — it disperses through the water, turning it opaque and slightly reflective, like a mirror that has been breathed on. Scatter the chamomile and rose petals on the surface. Add the ylang-ylang.

Open a window if you can. Even a crack. Let the moonlight fall on the water. Even if it’s cloudy. Even if you can only see a sliver of sky. The connection matters more than the conditions.

Lower yourself in. Look at the surface of the water — the milk-clouded surface, the petals floating, the reflection of the window and whatever light comes through it. Let yourself feel whatever you’ve been holding. The chamomile calms. The ylang-ylang signals to your nervous system that it is safe to stop scanning for danger. The rose opens the heart. The milk softens everything.

Stay until the water begins to cool. When you drain the bath, imagine everything you are ready to release draining with it. The full moon is for letting go. The water can carry what you no longer need.

Part Four: The Bathing Women

The women who first recorded these practices bathed together. Not in the way we use the word now — not as a spa day, not as self-care in the commercial sense. It was communal medicine. Practical and sacred at the same time. The younger women learned from the older ones by watching their hands in the water, by listening to what they said while soaking, by being present while knowledge was passed in the most ordinary way possible.

The older women were tended by the younger when they could no longer tend themselves. The women who were grieving did not bathe alone — someone sat with them, in the water or beside it, speaking or not speaking as the moment required. The women who were new to the community were bathed by those who had been there longest. Not as initiation. As welcome. As a way of saying: you are one of us now, and we take care of each other.

There is a page in the original record that shows women in a pool together, their bodies overlapping, their hands on each other’s shoulders, their heads bent together in conversation. The symbol beneath it reads: “This is how we remember. This is how we are remembered.”

I think about this image often. I think about what we lost when bathing became private, when healing became something you did alone in your bathroom with products you bought from a shop. The herbs are the same. The water is the same. What’s missing is the other women.

You do not need a pool. You do not need a community of women — though if you have one, use it. Build it. Nurture it. The essence is simpler than the logistics: do not heal alone if you can help it. Let someone else run the bath. Let someone else make the tea. Let someone else sit with you while you soak, talking or not talking, holding space or holding your hand. Healing is not a solitary act, no matter how much the modern world insists that it is. The presence of another woman — her hands, her voice, her silence — is as much medicine as any herb in this book.

Part Five: The Preparations

The preparations are different from the teas and baths in the earlier sections. These are the things you make ahead of time and keep — the jars in the cupboard, the oils on the shelf, the tinctures that sit in darkness for weeks and are ready when you need them. Each one takes time. Some take days. A few take a full lunar cycle. The time is not negotiable. Medicine made slowly works differently than medicine made fast.

The Herb Garden has the full details on every plant mentioned here. What follows is how to combine them — the recipes themselves, tested and returned to over years.

Honey Smoke

This is incense, not something you ingest. It’s for clearing a space — a room, a house, a mind. I make it after arguments, after illness, when the energy of a room feels heavy with something I can’t name but can feel. After visitors have left something behind.

You will need: equal parts dried sage, dried lavender, and dried rosemary. Grind them together to a fine powder. Warm a small amount of honey until it’s liquid — just enough to bind the herbs when you form them into cones. Mix until you have a stiff paste. Form into small cones, about the size of the tip of your thumb. Place them on a clean surface and let them dry for three days, until they’re hard and no longer sticky.

To use: light the tip of a cone. Let it catch. Blow out the flame gently — you want a smoulder, not a fire. The cone will release a steady stream of smoke. Walk through the space you want to clear. Let the smoke reach the corners, the doorways, the windowsills. The sage cleanses — actually, physically reduces airborne bacteria. The lavender calms the nervous system. The rosemary sharpens the mind. The honey adds a sweetness to the smoke that makes it gentler on the throat.

I walk clockwise through the rooms, letting the smoke drift into every corner. By the time the cone has burned down, the room feels different. Lighter. Quieter. Ready for whatever comes next.

The White Powders

Powdered herbs, ground fine, stored in sealed jars. The most versatile preparation.

The Base Powder: Equal parts dried nettle, dandelion leaf, oat straw. A teaspoon in any bath. A half-teaspoon in any tea. Not medicine — maintenance.

The Sleep Powder: Equal parts valerian, passionflower, hops. A quarter-teaspoon in warm milk. Thirty minutes before bed. Do not drive. Go to bed.

The Calm Powder: Two parts chamomile, one part lavender, one part lemon balm. A teaspoon in hot water, five minutes. For the days when your nervous system is a live wire.

Dark Resin

Frankincense and myrrh, melted with olive oil and beeswax into a solid balm.

Crush the resins. Melt beeswax in olive oil over the lowest heat. Add frankincense first, then myrrh. Pour into a small jar. Let cool.

Warm a small amount between your fingers. Apply to temples for headache, to chest for anxiety, to wrists for grounding. For meditation, for prayer, for the moments when words are not enough.

Seed Oil

An infused oil — fennel, coriander, and cardamom seeds. Takes a full lunar cycle.

Bruise equal parts seeds and pods. Cover with almond or jojoba oil in a sealed jar. Place in morning sun. Leave one full lunar cycle. Shake gently every few days. Strain and bottle.

For massage — the belly, the lower back, the feet. Use at night. Your skin will smell faintly of spice until morning.

Bitter Tincture

Dandelion root, burdock root, gentian root if you can find it. The highest-proof alcohol.

Chop roots. Fill a jar halfway. Cover with alcohol. Store in darkness six weeks. Shake when you remember. Strain. Fifteen drops in water before meals.

The bitterness is the point. It wakes up the entire digestive system. For digestion that has become sluggish — the body that has forgotten how to be hungry.

Mineral Mud

Clay and herbs — the kind of thing that would cost forty pounds in a shop.

Bentonite or French green clay. Dried calendula, chamomile, rose petals. Grind herbs, mix one part to three parts clay. Store dry.

To use: add apple cider vinegar to form a paste. Apply to clean skin. Let dry ten minutes. Rinse. The clay draws impurities, the calendula heals, the chamomile soothes, the rose tones. Do this at the full moon.

Dream Powder

For the third night of staring at the ceiling.

Equal parts valerian, mugwort, hops, lavender. Grind fine. A quarter-teaspoon in warm milk with honey. Thirty minutes before bed. Three nights on, four nights off.

You will dream differently — more vividly, sometimes more strangely. That is the mugwort. Keep something to write on beside the bed.

Wound Salve

For the miscellaneous damage of living in a body. Make it. Keep it in your kitchen.

Calendula flowers, plantain leaf, comfrey leaf. Infuse in olive oil in a sunny window for two weeks. Strain. Melt beeswax into the oil — one part beeswax to four parts oil. Pour into small tins.

Apply to clean skin. Cover if the wound is open. Reapply as needed.

The Final Tincture

For the transition at the end of life.

Valerian, frankincense, myrrh, and rose petals. Grain alcohol. Made the same way — herbs in a jar, covered with alcohol, six weeks in darkness, strained.

The valerian calms. The frankincense opens the breath. The myrrh preserves. The rose is for love. This tincture is not for you. It is for someone you love, at the end.

Part Six: The Ordinary Days

Most of life is not crisis. Most of life is the ordinary days — the Tuesday afternoons when you’re tired but not exhausted, the Thursday mornings when you wake before the alarm, the Sundays that are neither special nor terrible, just quiet, just yours.

The women who first recorded these practices understood something we have largely forgotten: that health is built or lost in the ordinary days. The crisis is managed. The herbs and baths and preparations in the earlier sections are for when the foundation has cracked — when you can’t sleep, when grief has made a home in your chest, when your body is fighting something and losing. But the ordinary days are where the foundation is maintained. Neglect the ordinary days and the crises come more often, hit harder, last longer.

On ordinary days, I do this: drink nettle tea. It’s the closest thing I have to a daily ritual. Eat something green — it doesn’t matter what. Go outside for at least the time it takes to notice the sky. Touch something living — a plant, an animal, another person, the bark of a tree. Move your body in a way that feels good rather than punishing. Go to bed at a time that allows for enough sleep, and if you can’t sleep, rest anyway. Lying still in the dark counts. Your body doesn’t know the difference between sleep and intentional rest.

These are not small things. They are the foundation. The women who came before us recorded their ordinary days in detail — what they ate, how they worked, when they rested, how they divided the labour of living. The details are specific to their time and place. The principle is universal: the ordinary is sacred. Treat it accordingly.

Part Seven: Further Teachings

What follows are the things the women taught each other that were not about plants. Some of it is practical — how to feed a new mother, how to make decisions together. Some of it is harder to name — what to do with grief, how to be alone, what the sky means when you look at it long enough. All of it was passed from woman to woman, generation to generation, in kitchens and gardens and at the edges of pools, until someone wrote it down.

For the New Mother

You are not supposed to know what you are doing. No one does. The women who came before you felt exactly what you feel right now — the terror, the love, the exhaustion so complete it feels like illness, the creeping certainty that everyone else knows something you don’t and you are doing it wrong. You are not doing it wrong. You are doing it the way every mother has done it since the first mother: one day at a time, learning as you go, making mistakes and correcting them, loving so hard it frightens you.

Feed yourself before you feed the baby. Not instead of — before. A body that is depleted cannot make milk. A body that is starving cannot produce the calm, steady presence that a newborn needs. The women who first recorded this were specific about the order: the new mother eats first, drinks first, rests first. The baby benefits from everything the mother receives. This is not selfishness. It’s physics.

Let other women help you. This is the hardest instruction in this section and the most important. Accept the casserole. Accept the offer to hold the baby while you shower — a shower can feel like a resurrection in those first weeks. Accept the friend who says “I’ll come over and just sit with you.” She means it. Let her. You are not a burden. You are a woman doing the hardest thing a human can do, and you were never meant to do it alone.

The Body at Every Age

Your body at twenty is not your body at forty is not your body at sixty. I’ve lived through two of these transitions and am working on the third. Here is what I know.

In your twenties and thirties, your body is resilient. It recovers quickly from late nights, skipped meals, stress that would flatten an older body. It can tolerate irregularity. Do not mistake this resilience for permission. What you do now accumulates in ways you cannot feel yet. The bone density you build now is the bone density you will have at sixty. The habits you form now are the habits you will default to when life gets harder. Treat your body like something you intend to keep.

In your forties and fifties, your body begins to change in ways that can feel like betrayal. The bleeding may become irregular, then stop. The temperature may fluctuate without warning — hot flushes that rise from nowhere, night sweats that soak through sheets. The sleep may fragment. The metabolism shifts. This is not illness. This is transition. The body is remaking itself for the next phase of life, and remaking is uncomfortable work. Support it with sage, nettle, and dandelion — the Herb Garden has all three. Rest more than you think you need to. You are not lazy. You are a body in progress.

In your sixties and beyond, your body becomes a record of everything you have lived. The aches are stories. The scars are stories. The parts that still work perfectly without your attention — the heart that beats, the lungs that fill, the hands that still know how to hold a cup, a pen, a grandchild — are miracles that deserve your daily gratitude. Not because gratitude will change anything. Because it’s true.

The Woman Who Has Stopped Bleeding

The transition is different for every woman. Some experience relief — the end of cramps, of bleeding, of the monthly disruption that has governed their lives since they were twelve. Some experience grief — the end of fertility, of a particular kind of womanhood, of a chapter that defined them for decades. Many experience both, sometimes in the same hour. This is normal. This is allowed.

The women who first recorded this transition treated it as a ceremony. When a woman had gone a full year without bleeding, the other women gathered. They bathed her in water infused with frankincense and rose. They anointed her skin with oils. They spoke her name aloud, and the names of the women who had come before her — her mother, her grandmother, the line stretching backward into time. They welcomed her into the next phase of life, the phase of the elder, the keeper, the woman who has stopped bleeding and begun knowing.

You may not have this. You may navigate this transition alone, in a culture that treats menopause as a medical problem to be managed with prescriptions and silence. If that is your situation: create your own ceremony. Mark the transition yourself. Light a candle. Run a bath. Speak your own name. Honour what your body has done — forty years of cycles, of bleeding, of the monthly work of preparation and release. You are not diminished. You are entering the phase of life the women who came before us considered the most powerful. Own it.

The Garden Itself

If you have space for a garden, keep one. If you don’t, keep a pot on a windowsill. A single pot. A single plant. The point is not the yield. The point is the relationship.

The women who first recorded these practices did not just use plants. They partnered with them. They spoke to them — not because they thought plants had ears, but because the act of speaking to something living changes how you treat it. A plant you have spoken to is harder to neglect. A plant you have watched grow from seed feels like a small miracle every time you water it.

Grow what you will actually use. Mint for tea, rosemary for cooking, lavender for the bath, calendula for the wound salve. Start with one pot. One plant. Learn its preferences — how much water, how much sun, what it looks like when it’s happy and what it looks like when it’s struggling. The Herb Garden at the back of this book tells you how to grow each plant. Start with the one you’re drawn to. The one that feels familiar even though you’ve never planted it. It probably is familiar. Knowledge like this travels in ways we don’t fully understand.

Healing Together

The women who first recorded these practices did not heal alone. The herbs were prepared together, in groups, hands sharing the work of grinding and mixing and steeping. The baths were shared, bodies in water together, the older women instructing the younger, the younger supporting the older. The knowledge was held communally — no single woman knew everything, but together they knew enough.

If you have women in your life: gather them. Make the tea. Run the bath. Share what you know. The knowledge in this book is not meant to stay in this book. It is meant to move — from your hands to another woman’s hands, from her hands to the next, spreading outward like the roots of the standing herb, wide and shallow and connected to everything.

If you do not have women in your life: find them. This is not easy. I know it’s not easy. The women who first recorded this did not have to find each other — they were born into communities that held them from birth to death. We are not. We have to build what they inherited. Build it anyway. The need is the same. The herbs are the same. The work is the same. The only thing missing is the other women, and they are out there, looking for you too.

How We Decide Things

The women who first recorded these practices had a method for making decisions that I have used with my own people and found to be better than anything else I’ve tried. Not voting. Not hierarchy. Not the loudest voice winning.

They sat in a circle. Each woman spoke in turn, without interruption. The youngest spoke first — she had the least invested, the freshest eyes, the perspective least burdened by history. The eldest spoke last, after she had heard everyone else. A smooth dark stone was passed around the circle. The woman holding the stone was the only one permitted to speak. When she was finished, truly finished, she passed it to her left.

No decision was made until every woman had spoken. No decision was made in anger — if tempers rose, the circle paused and resumed the next day. No decision was made after dark, because the women believed that decisions made at night were different from decisions made in daylight. They were right. Everything seems worse at night.

You can use this method with your own people, in your own way. The form is less important than the principles: everyone speaks. No one dominates. The decision takes the time it takes. A good decision made slowly is better than a bad decision made fast.

The Dream

The women who first recorded these practices took dreams seriously. Not as prophecy — as information. They understood that the dreaming mind has access to things the waking mind has suppressed, dismissed, or simply been too busy to notice. A dream is not a message from somewhere else. It is a message from yourself.

Keep something to write on beside your bed. When you wake from a dream, write it down immediately — before you move, before you speak, before you check your phone, before the dream dissolves like mist. Do not interpret it yet. Do not judge it. Just record it. The images, the feelings, the details that seem absurd in daylight. Later, when you’re fully awake, look at what you wrote. Ask yourself: what was I feeling in this dream? Not what happened — what you felt. The feeling is the message. The images are just the carrier.

Mugwort tea before bed opens the dream state. The Herb Garden has the details. Use it sparingly — it’s strong and your body adapts quickly. Not for when you’re pregnant. You’ll know when it’s the right time. The dream powder in Part Five combines mugwort with valerian and hops for the nights when you need to dream deeply enough to find something you’ve lost.

The Empty Room

Every woman needs a space that is entirely, inviolably her own. The women who first recorded this had the original version: a woman’s house contained a small room — sometimes no larger than a cupboard — where no one else could enter without her explicit permission. Not her husband. Not her children. Not her mother. The room was hers.

You may not have a room. Most of us don’t. But you can have a chair. A corner. A windowsill. The physical dimensions matter less than the boundary: this space is yours. When you are in it, you are not available. You are not mother, partner, employee, daughter, friend. You are yourself, alone, unobserved, accountable to no one but the person you are when no one is watching.

Use this space for whatever you need. Reading. Writing. Staring at the wall. The content of the time is less important than the fact of the time — unstructured, unclaimed, belonging to no one else. The women who first recorded this considered the empty room as essential to health as the herbs and the baths. It is where you go to remember who you are when you’re not performing for anyone.

Fire

The women who first recorded these practices built fires. For heat, for cooking, for ceremony. The fire was the centre of the community — the place where everyone gathered at the end of the day, the place where stories were told, where decisions were announced, where the dead were honoured and the newly born were named.

You may not have a fireplace. Most of us don’t. But you can have a candle. A single candle, lit with intention, changes the quality of a room in ways that have nothing to do with illumination. The flickering light tells something ancient in your brain to settle. To pay attention. To be present.

Light a candle when you need to mark a transition — the beginning of something, the end of something, the moment when you are letting go of what you cannot carry any further. Write what you are releasing on a piece of paper. Hold it to the flame. Watch it burn. Watch the paper blacken and curl and become smoke. This is not magic. It is ritual, and ritual is how the human mind processes change. The physical act of burning tells the brain something that thinking cannot: it is done. It is gone. I am allowed to move forward.

Making Things

The women who first recorded these practices made things constantly — not as hobbies to fill spare time, but as acts of creation that mirrored the body’s own relentless creativity. They spun wool into thread, wove thread into cloth, shaped clay into pots, ground herbs into medicine. A woman whose hands were busy was a woman whose mind was quieter. A woman who could point to something she had made — a jar of salve, a loaf of bread, a piece of cloth that had not existed before her hands touched it — had evidence of her own competence. This matters more than it sounds.

Make something. Anything. Bread from flour and water and time. A drawing, even if you think you can’t draw. A garden, even if it’s just one pot. A letter to someone you’ve been meaning to write to. A meal that requires more than opening a packet. The product matters less than the act. You were not designed only to consume. You were designed to create. The impulse to make things is not a hobby or a luxury. It’s a biological drive that has been systematically suppressed by a culture that would rather sell you things than teach you to make them.

Art as Medicine

The human body responds to beauty. Heart rate slows. Cortisol drops. The part of you responsible for rest, for digestion, for healing — the part that only activates when you feel safe — wakes up. You don’t need to understand why a painting moves you or why a particular arrangement of flowers makes you feel calmer. Your body knows. Your body has always known.

Beauty is not a luxury. It is a fundamental human need that has been denied so long and so thoroughly that we have forgotten we need it. We have been told that beauty is frivolous, that art is for artists, that making things look pleasing is a waste of time that could be spent on something productive. This is a lie told by people who benefit from your greyness.

Make something beautiful. It does not have to be good. It does not have to impress anyone. It has to be yours. Arrange the windowsill so the light hits it in a way that pleases you. Choose the colour of the cloth on your table because it makes you happy to look at it, not because it matches. Plant the flowers in a pattern instead of a row. The act of making beauty — small, personal, unmarketable beauty — is an act of resistance against the greyness that has been imposed on you.

The Land

The women who first recorded these practices were connected to their land in a way that is almost impossible to describe now. They knew every plant that grew within walking distance. They knew where the water ran underground, where the herbs grew thickest, where the sun hit at each hour of the day, where to find the particular stone that held heat well enough to warm a bed. The land was not a backdrop to their lives. It was their lives.

You may not have land in this sense. Most of us don’t. But you have a postcode. You have streets you walk, paths you know, a patch of sky that is yours because you look at it every day. Learn what grows there. Learn the names of the trees. Notice what blooms in which month. Notice where the birds nest. Notice the direction of the prevailing wind.

You are not separate from the land you live on. You are made of its water, its food, its minerals. The calcium in your bones came from the soil of the place where you grew up or the place where your food was grown. Know where you are. It matters more than you think.

The Sky

The women who first recorded these practices tracked the sky with a precision that modern astronomy would recognise. They knew when the sun would rise and set at every point in the year. They knew which stars appeared at which seasons. They used the sky as a calendar, a clock, a compass. They knew the planets and tracked their movements. The moon was not decorative. It was data.

Go outside at night. Find a place without artificial light if you can. If you can’t, find a place where you can see at least a patch of sky. Look up. Find the moon — even a sliver, even a glow behind clouds. Find a constellation. If you don’t know any, learn one. Orion is easy: three stars in a row for his belt, bright and unmistakable. The Plough is easier: it looks exactly like a saucepan.

The sky you are looking at is the same sky the women who first recorded this looked at. The constellations have shifted slightly in the centuries since — but only slightly. Polaris is still north. The moon still cycles through the same phases. The solstices still arrive on schedule. The sky is the oldest thing you will ever see. It puts your problems in a perspective they rarely receive. It has to — it is very large, and you are very small, and both of those things are true at the same time.

The Crossing

Death is not the opposite of life. It is the final act of living. The women who first recorded these practices were death midwives — they attended the dying as attentively as they attended the birthing, with the same hands, the same herbs, the same steady presence.

When someone you love is dying: be present. You do not need to say the right thing. There is no right thing. Your presence is the only thing that matters now. Hold their hand. Speak in a normal voice — hearing is the last sense to go, and a familiar voice in a familiar tone is more comforting than any words. Tell them it is all right to leave. They may be waiting for permission you didn’t know they needed.

The herbs for the crossing: valerian and frankincense, burned together in the room. The valerian calms the body’s panic at what is happening. The frankincense opens the breath — the dying often struggle to breathe, and frankincense eases that struggle. Rose water on the skin — the forehead, the wrists, the feet. The dying often feel hot. Cool cloths, changed often. Gentle touch. No hurry.

After: wash the body if you can. The women who first recorded this washed their dead — with warm water, with lavender, with the same careful hands they used for a newborn. The washing was the final act of love. It was also the beginning of grief. Both are sacred.

The Line

You are part of a chain. The woman before you — your mother, your grandmother, the woman who taught you something you still use without thinking about where you learned it — passed you what she knew. You are passing it now, whether you realise it or not. The way you live, the things you make, the words you say to the women younger than you, the example you set by simply continuing — this is the transmission. This is how knowledge survives.

Be intentional about it. What do you want the next woman to know? What have you learned that you wish someone had told you earlier? What do you know now that you didn’t know at twenty, at thirty, at forty? Write it down. Tell her directly. Show her how to make the tea, how to run the bath, how to sit with someone who is grieving, how to be alone without being lonely. The line does not continue by accident. It continues because someone, at some point, chooses to pass the torch rather than let it go out.

Passing It On

The final teaching is not a teaching. It is an instruction.

You have read what we knew. You have the recipes, the remedies, the practices, the wisdom. Now you know it too. The herbs are in your kitchen or your garden or the shop down the road. The moon is in your sky, cycling through the same phases it has always cycled through. The knowledge is in your body, whether you trust it yet or not.

The only thing left is to pass it to the woman who comes after you. Your daughter. Your friend. Your neighbour. The stranger in the queue who looks like she hasn’t slept in weeks. The young woman at work who reminds you of yourself at her age. Whoever she is, she’s waiting. Even if she doesn’t know she’s waiting. Even if you don’t know her yet.

Do not let her wait too long.

Closing: The Day Out of Time

The year has three hundred and sixty-five days. The months have twenty-eight. The mathematics does not work. There is one day left over — the day that belongs to no month.

The women who first recorded these practices called this day the pause. On this day, they did not work. They did not tend the garden or prepare the jars or treat the sick. They sat together. They ate food prepared the day before. They told stories about the women who had come before them. Then they slept.

The last page of their record shows a single woman, alone, standing at the edge of a pool. She is not bathing. She is looking at the water. Her reflection looks back at her.

You are that woman. You have always been that woman. The book was waiting for you.

Now you remember.

Drawn from a private collection of women’s knowledge, preserved across generations.

Herb Garden

I’ve grown most of these. The ones I haven’t, I’ve bought from people who have. They are arranged here not by name but by what they speak to — the body’s layers, from root to crown, from the earth that holds you to the veil that awaits you.

The Rooted

The herbs that hold you to the earth. Sleep, rest, resilience, the foundation everything else builds from.

Valerian

Valerian is the strongest sedative in this book. The root smells like old socks, like wet earth, like something a dog buried and forgot. The smell is powerful. The effect is more powerful.

I grow valerian from seed. It’s a tall plant with clusters of small pink-white flowers that smell sweet — the flowers and the root smell completely different. The roots are the medicine, harvested in autumn of the second year. The smell intensifies as they dry. I keep them in a sealed jar in a separate cupboard because the odour will colonise everything nearby.

What valerian does is make sleep possible. It increases GABA in the brain — the same neurotransmitter targeted by benzodiazepines, but through a gentler mechanism. It doesn’t knock you out. It removes the barrier between you and sleep.

I use the dried root, never fresh. A teaspoon of dried root steeped in boiling water for ten minutes. Thirty minutes before bed. The taste is earthy and unpleasant — honey helps, but not fully. I use it in the sleep powder, the dream powder, the trauma-release preparations. This is not a daily herb. Three nights on, four nights off. Your body adapts quickly and it will stop working if you use it every night. Reserve it for the worst nights. Pairs with hops — they amplify each other — and with passionflower when the problem is mental rather than physical.

Lemon Balm

Lemon balm is a mint that smells like citrus and grows like it means to take over. I keep it in a pot for the same reason I keep peppermint in a pot — it spreads. The leaves are bright green and crinkled, and crushing one between your fingers releases a scent that is simultaneously calming and uplifting, which is a rare combination.

What lemon balm does is lift the mood while settling the nerves. It’s been used for melancholy, for anxiety, for the kind of sadness that arrives without a clear cause and leaves the same way. It’s gentle enough for children, for the elderly, for anyone who needs comfort without sedation.

I use it fresh in tea — a handful of leaves steeped in boiling water for five minutes. The taste is lemony and green and somehow reassuring, like a kitchen in a house you used to live in. It appears in the calm powder. It works well on its own.

Passionflower

Passionflower has the most extraordinary flowers I’ve ever seen on a medicinal plant — purple and white, with a crown of filaments that looks like it was designed by someone working late who kept adding details. Spanish missionaries used the flower to teach the story of the crucifixion, hence the name. I grow it for its medicine and its face.

It’s a climbing vine. I grow it from seed or cuttings, and in cold weather I bring it indoors. It needs something to climb and it climbs enthusiastically. The flowers appear in midsummer and last only a day — you have to catch them while you can.

What passionflower does is quiet the mind. It’s a gentle sedative, but its particular gift is for the kind of insomnia where your body is tired and your mind won’t stop. The thoughts that loop. The worries that circle. The replay of a conversation from three years ago at 2am. Passionflower turns down the volume.

I harvest the aerial parts when the plant is flowering, dry them, and use them in tea. A teaspoon steeped in boiling water for eight minutes. I use it in the sleep powder, the dream powder, the immune bath. Pairs with valerian when sleep is the main goal, with chamomile for a gentler effect, with hops for the racing mind.

Skullcap

Skullcap is a nervine — a plant that feeds the nervous system directly. It grows in damp woodland edges with small blue flowers that look like tiny helmets, hence the name. I harvest the aerial parts in summer when the plant is flowering and dry them carefully. The tea is pale amber and tastes green and slightly bitter.

What skullcap does is quiet an overactive mind without sedating the body. It’s not for sleep — it’s for the kind of anxiety that makes your thoughts race and your jaw clench and your shoulders live somewhere near your ears. It’s for the woman who has been running on cortisol for so long she’s forgotten what calm feels like.

A teaspoon of dried skullcap steeped in boiling water for ten minutes. Drink it in the afternoon, when the day’s pressure is building, or in the evening, when you need to transition from doing to being. It pairs with passionflower for the racing mind and with oat straw for deep nervous system restoration.

Hops

Hops are the flowers of a climbing vine — best known for beer, but the same compound that preserves beer also preserves sleep. I grow hops from rhizomes in spring. They need something to climb and they climb fast — six inches in a day sometimes, twining clockwise around whatever they find. By late summer the vines are covered in papery green cones that feel dry and springy to the touch.

What hops do is sedate. They’re a reliable sleep aid, particularly combined with valerian — the two amplify each other in a way that neither achieves alone. They’re also a bitter digestive tonic. The bitterness stimulates stomach acid and enzymes before meals.

I harvest the cones in late summer and dry them thoroughly — they mould if there’s any moisture left. I store them in a sealed jar in a dark cupboard. A teaspoon of the dried cones in hot water, steeped ten minutes, strained. The taste is bitter and beery and oddly comforting. I use them in the sleep powder and the dream powder and the purification bath. They pair with valerian for the nights when nothing else works.

Ashwagandha

I don’t grow ashwagandha — it wants Indian soil and I can’t give it that. I buy the dried root from a supplier I trust. The root smells earthy, almost horse-like — which is what the Sanskrit name means. "Smell of horse." It was given to people who needed the strength of one.

What ashwagandha does is rebuild. It’s not a stimulant — it won’t give you energy you don’t have. It restores what chronic stress has drained. I’ve seen it work on women who’ve been running on empty for years — the kind of tired where sleep doesn’t help because the depletion is deeper than sleep can reach.

I simmer the dried root for fifteen minutes — a low, gentle simmer, the water barely moving. Strain it. Add honey because the taste is bitter and earthy and medicinal. Drink it in the evening. It won’t put you to sleep but it will let you rest in a way you might not have rested in years. I pair it with lavender when sleep is the main problem, and with maca when hormones are involved.

Kava

Kava is a root from the Pacific islands — Fiji, Vanuatu, Tonga, Samoa. It’s been used ceremonially for thousands of years. I buy the dried root powder from a supplier who sources it properly because quality varies enormously and poor-quality kava is worse than useless.

What kava does is relax without sedating. This is unusual. Most relaxing herbs dull the mind. Kava calms the mind without clouding it. It’s been used for anxiety, for social tension, for the kind of stress that makes your jaw ache from clenching and your breath catch shallow in your chest.

The traditional preparation is kneading the powder in cold water, then straining through a cloth. I use warm water and a blender — it’s faster and extracts more. Don’t boil it. Heat destroys the active compounds. The taste is earthy and numbing — kava literally numbs your mouth. It’s not pleasant. It’s not meant to be.

I use it in the internal harmony tea, in the comfort compress, and sparingly in the lactation support tea. Do not combine kava with alcohol — both stress the liver. This is not a daily herb. It’s for the days when nothing else has worked.

Oat Straw

Oat straw is the green stems of the oat plant, harvested before the grain forms. It’s not exciting. It doesn’t have a dramatic story. What it has is the ability to nourish the nervous system more thoroughly than almost anything else I know.

Oat straw is rich in silica, calcium, and magnesium. It’s been used for exhaustion, for anxiety, for the kind of burnout where your nerves are so frayed that every sound makes you flinch. It doesn’t sedate. It feeds. It gives the nervous system the raw materials it needs to rebuild itself.

I buy the dried straw from herb suppliers — it’s not something I grow. A generous handful steeped in boiling water for fifteen minutes. The tea is pale and tastes like hay, which is exactly what it is. Drink it daily for a month. Notice that you’re less reactive. Notice that you sleep better. Notice that the world feels slightly less sharp. That’s the oat straw doing its patient, unglamorous work.

Rhodiola

Rhodiola grows in the Arctic, in the high mountains of Siberia, in the cracks between rocks where the wind never stops and the temperature drops below freezing even in summer. It’s a succulent with small yellow flowers and a root that smells of roses when you cut it. Anything that survives where rhodiola survives has something to teach about endurance.

What rhodiola does is increase your capacity. Not your energy — your capacity. There’s a difference. Caffeine borrows energy from your future self. Rhodiola expands what you can handle without depleting yourself. It’s been studied by the Russians for decades — cosmonauts, athletes, soldiers, people operating at the edge of human endurance. The women who first used it needed no studies. They knew what it did.

I buy the dried root from a supplier who sources it properly — much of what’s sold as rhodiola isn’t. A teaspoon of dried root simmered in water for fifteen minutes. Strain. Drink in the morning. Not in the evening — it will keep you awake. It pairs with ashwagandha for thorough adrenal support and with eleuthero for resilience under prolonged strain.

Tulsi

Tulsi is holy basil, and the name is earned. It’s a sacred plant in India, grown in courtyards and temples, offered to gods and given to the dying. The leaves are green or purple, depending on the variety, and they smell of clove and pepper and something that defies description. Something holy, if you’re inclined to that word.

What tulsi does is bring you back to centre. It’s an adaptogen — it helps the body cope with stress of all kinds, physical, chemical, emotional. But unlike ashwagandha, which rebuilds, or rhodiola, which expands capacity, tulsi clarifies. It’s been used for brain fog, for the kind of mental congestion that comes from too much information and not enough silence.

I grow tulsi from seed in spring — it needs warmth and sun and doesn’t tolerate frost. I harvest the leaves before the plant flowers and use them fresh in tea. A handful of fresh leaves steeped in boiling water for five minutes. The tea is spicy and warming and tastes like a temple smells. Drink it when you feel scattered, unfocused, pulled in too many directions by too many demands. It pairs with sage for clarity and with rose for the heart.

Catnip

Yes, the plant that makes cats lose their minds. But catnip does something different for humans. Where cats get a stimulant, we get a sedative. An antispasmodic. A muscle relaxer. Nature has a sense of humour.

I grow catnip from seed or cuttings — it’s a mint, with square stems and soft grey-green leaves. It spreads, so I give it a pot unless I want it everywhere. The bees love the white flowers. I harvest the leaves and flowering tops in summer, before the plant goes to seed, and dry them somewhere warm and dark. Kept well, they hold their potency for about a year.

I use catnip in the menstrual comfort tea — it relaxes the uterine muscle, which is where the cramping lives. I use it in the trauma-release poultice. I’ve given it to friends with colicky babies, friends with anxious stomachs, friends whose bodies were clenched against something they couldn’t name. It’s gentle. It won’t knock you out. It will just — loosen things. Let them breathe.

Chamomile

Chamomile is the first herb I tell people to grow. The seeds are like dust — I scatter them on the surface of the soil and press them in, I don’t bury them, they need light. Within a week I see tiny green specks. By midsummer I have more flowers than I know what to do with. The plant gives and gives.

There are two kinds. Roman chamomile is a ground cover — it spreads sideways and stays low. German chamomile grows upright and produces more flowers. Both work. I grow German because I want volume.

I harvest the flowers when the petals start to fold back from the yellow centre — that’s when the oils are strongest. I dry them on a rack in the airing cupboard and store them in a jar. They keep for a year. The smell is apple-sweet and comforting — it’s why chamomile has been the world’s gentlest medicine for three thousand years.

What it does is calm. Not sedate — calm. It settles a nervous stomach, takes the edge off a bad day, helps you sleep without making you groggy in the morning. It’s the herb I reach for when I don’t know what else to reach for. I use it in the foundation tea, in the moon bath, in the calm powder. I pair it with lavender for sleep, with peppermint for the stomach, and with rose when the heart is the problem.

The Turning

The herbs of rhythm and change. Cycles, transitions, the body’s seasons, the wisdom of timing.

Plantain

Not the banana. The weed. The broad-leafed plant that grows in cracks in the pavement, in lawns, in the compacted soil beside footpaths. Plantain is the first plant I teach children to recognise because it’s everywhere and it works.

The fresh leaf, chewed or crushed and applied to a sting, a bite, a splinter, a minor wound — it draws out the irritant, reduces swelling, and begins healing. It’s antimicrobial and anti-inflammatory, but the drawing action is what makes it special. A plantain poultice will pull out a splinter that tweezers can’t reach.

I use it in the wound salve alongside calendula and comfrey. But mostly I use it fresh, crushed, applied directly. The plant that grows where the ground has been disturbed knows how to heal disturbance. That’s not mysticism. That’s observation.

Comfrey

Comfrey knits. That’s the word for what it does. It encourages tissue to grow back together faster than almost anything I know. Never use it on deep wounds — it will close the surface before the inside has healed, trapping infection underneath. I keep it for the surface: cuts, scrapes, the kind of damage a garden gives you. A few days at a time, then rest. Anything stronger than that, give it space to heal on its own.

I use it in the wound salve for surface wounds only — cuts, scrapes, burns. It accelerates healing dramatically. The leaves can also be used as a poultice for sprains and bruises, though the salve is more convenient.

Comfrey grows easily from root cuttings — a small piece of root in the ground becomes a large plant within a season. It’s deep-rooted, which means it pulls minerals from soil layers that other plants can’t reach. Those minerals end up in the leaves. Everything about this plant is about reaching deeper.

Red Clover

Red clover is the pink-purple flower that grows in lawns and meadows and the strips of grass beside motorways. It’s everywhere, which is why people overlook it. But red clover has been a woman’s herb for centuries and it still is.

I harvest the flower heads in summer, when they’re fully open and brightly coloured. I dry them carefully — they’re prone to mould if there’s any moisture left. The dried flowers smell like honey and hay.

What red clover does is balance. It contains plant oestrogens — compounds that gently modulate the body’s oestrogen receptors. It doesn’t add oestrogen. It helps the body use what it has more effectively. I use it for menstrual irregularities, for menopausal symptoms, for the transition years when the hormonal landscape is shifting and no one has given you a map.

A teaspoon of dried flowers steeped in boiling water for ten minutes. The tea is pale pink and slightly sweet. Drink it daily for a full lunar cycle and see what changes. Pairs with dandelion for liver support — the liver processes hormones, and supporting it supports everything downstream.

Raspberry Leaf

Raspberry leaf is the women’s herb that every midwife used to know and most have forgotten. The leaves are rich in iron, calcium, and a compound called fragarine that tones the uterine muscle. Not stimulates — tones. It makes the muscle work more efficiently rather than triggering it prematurely.

I harvest the leaves in summer, before the plant fruits, and dry them for tea. The tea tastes like black tea without the caffeine — tannic, slightly astringent, familiar. I drink it during the bleeding days for cramping. It’s best known for pregnancy — taken daily in the third trimester, it’s traditionally used to prepare the uterus for labour and reduce the risk of postpartum bleeding.

This is not medical advice. But women have been drinking raspberry leaf tea before birth for centuries, across continents, without knowing about each other. The consistency of that tradition tells you something.

Motherwort

Motherwort is the mother’s herb — the name tells you. It’s a tall, spiky perennial with toothed leaves and whorls of small pink flowers that bees work methodically. I grow it from seed and it self-sows everywhere once established. I let it.

What motherwort does is steady. It’s a cardiac tonic — it regulates the heartbeat, particularly the fast, fluttery beat that anxiety produces. It’s also an antispasmodic for the uterus. I’ve used it for menstrual cramps, for the postpartum weeks when everything feels raw, for the kind of palpitations that aren’t dangerous but aren’t nothing either.

I harvest the aerial parts when the plant is flowering. Dry them. The tea is very bitter — I mean it, very bitter. Honey helps. A teaspoon of dried motherwort steeped in boiling water for ten minutes. After the day when your heart has been racing for no reason. During the days when your cycle is heavy and painful. The tea works quickly — within twenty minutes I notice the difference. Pairs with lavender for anxiety and with valerian when the anxiety is preventing sleep.

Lemon Verbena

Lemon verbena is a shrub with long, narrow leaves that smell of lemon sherbet and summer. The scent is so intensely citrus that one leaf perfumes an entire cup of tea. It grows in warm climates and needs protection from frost — I grow it in a pot and bring it indoors for winter.

What lemon verbena does is lift and settle simultaneously. It calms the nervous system without sedation, which is a rare combination. It’s been used for the kind of anxiety that sits in the stomach, for the digestive upset that comes from emotional stress, for the nervous exhaustion that makes you snap at people you love.

A single leaf steeped in boiling water for five minutes. That’s all you need. The tea is pale yellow-green and tastes like sunshine on a difficult day. Drink it in the evening, after the day’s obligations are complete and you’re trying to remember who you are when you’re not performing. It pairs with chamomile for gentle calm and with lemon balm for a brighter lift.

Damiana

I buy damiana dried — it’s a shrub from Mexico and Central America with small yellow flowers and leaves that smell faintly of figs. The taste is slightly bitter, slightly sweet, like an herbal liqueur without the alcohol.

What damiana does is lift. Not the way caffeine lifts — no jolt, no crash. It’s a gentle mood brightener. I’ve used it for the grey days — not the sad ones with a reason, but the ones where nothing is wrong and nothing feels right either. The kind of low mood that doesn’t have a name. Damiana helps. It’s also been used for libido — not by forcing anything, but by removing the stress and fatigue that bury desire under layers of exhaustion.

I steep a teaspoon of the dried leaves in boiling water for seven minutes. Drink it warm. It pairs with rose for the heart and with chamomile for evenings when I want to feel held as well as calm.

Eleuthero

Eleuthero is a shrub that grows in Siberia — which tells you how tough it is. It’s often called Siberian ginseng, though it’s not related to true ginseng. The root is the medicine. I buy it dried from a supplier who sources it properly — roots need to be at least three years old to be worth using.

What eleuthero does is strengthen. It’s an adaptogen — it increases resistance to stress of every kind. Physical, chemical, emotional. The Soviets studied it extensively for athletes and cosmonauts and soldiers, but the women who first used it didn’t need the studies. They knew that someone under prolonged strain needed something that rebuilt their reserves rather than masking the exhaustion.

I simmer the dried root for twenty minutes — a low simmer, covered, the water turning amber. Strain. Drink it in the morning or early afternoon. Not in the evening — it can keep you awake if you’re sensitive. I use it in the smoke cleanse blend and in the vitality tea for someone who’s been running on empty too long. Pairs with ashwagandha for thorough adrenal support.

Maca

Maca grows above four thousand metres in the Peruvian Andes — one of the harshest places on Earth where anything edible survives. The root looks like a small turnip. I buy the powder. Fresh maca root is functionally impossible to find outside Peru.

What maca does is nourish. It’s not a stimulant. It’s a nutritive tonic — it supports the endocrine system, helping the body produce and regulate its own hormones rather than supplying them from outside. I use it for energy, for stamina, for the transition through menopause, for the woman whose hormones have been disrupted by stress or medication or simply by living.

A teaspoon of the powder in warm milk or a smoothie. The taste is malty, slightly butterscotch. It’s pleasant. I use it in the manifestation tea at the full moon and in the postpartum recovery blend. Pairs with ashwagandha for adrenal support and with cinnamon because the two taste like they belong together.

Nettle

Nettle is the plant everyone learns to avoid as a child — grab it and your hand stings for an hour. But nettle is also one of the most nutritious plants I know. It’s rich in iron, calcium, magnesium, potassium, silica, vitamins A, C, and K. The sting disappears with heat. You can drink it, eat it, bathe in it.

I harvest nettles in spring — the young tops, before the plant flowers. I wear gloves. I dry the leaves for tea and cook the fresh tops like spinach. The dried leaves crumble and the sting is completely gone. The tea is green and tastes like the forest floor in the best way.

What nettle does is replenish. It’s what I reach for when I’m depleted — anaemic, exhausted, tired in a way that food isn’t fixing. It’s also anti-inflammatory, particularly for joints and allergies. I use it in the green bath, in the base powder, in the waxing moon tea. The fresh tops I steam and eat with butter. They taste like spinach with more personality. Pairs with dandelion for a mineral tonic that covers almost everything.

Dandelion

Dandelion is the plant everyone poisons and everyone should be growing. The entire thing is useful. The root supports the liver. The leaves contain more iron and calcium than spinach. The flowers make wine. And yet people spray chemicals on their lawns to kill it. I don’t understand it either.

I harvest the leaves in early spring, before the plant flowers — they’re less bitter then. I eat them raw in salads, cooked like spinach, dried for tea. The root I harvest in autumn after the first frost, when the sugars have concentrated. I roast it — clean it, chop it, spread it on a tray, low oven until it smells like chocolate. The roasted root makes a coffee substitute that actually tastes good.

What dandelion does is restore. The root is a liver tonic — it supports the organ that processes everything you ingest, including stress hormones, including medication, including the residues of being alive in the twenty-first century. The leaves are a gentle diuretic that replenishes potassium instead of depleting it. I use the root in the bitter tincture and the waning moon tea. I use the leaves in the base powder. The whole plant works. The whole plant is free.

The Sacred

The herbs of devotion and ceremony. Digestion of the physical and the spiritual, the boundary between self and world.

Burdock

Burdock is the plant children throw at each other — the burrs that stick to everything. But underground there’s a long brown root that the Japanese call gobo and the Europeans have used as medicine since before Europe was a word.

I harvest burdock root in autumn, the first year. After that it turns woody and the medicine thins out. You need a spade — the roots go deep. Wash them, scrub them, slice them thin. I dry half and keep half fresh. The fresh slices go into soups and stir-fries — they’re earthy and slightly sweet. The dried root I use for tea and tincture.

What burdock does is clean. It supports the liver and kidneys — the body’s filtration. When my skin breaks out, when I feel sluggish in a way that isn’t about sleep, when I’ve eaten badly for a week and my body is letting me know — burdock is where I start. The tea is brown and tastes like the forest floor. You get used to it.

Gentian

Gentian is the most bitter thing I have ever tasted. The root is the medicine, and the bitterness is the point. A single drop of gentian tincture on the tongue triggers a cascade: saliva, stomach acid, bile, digestive enzymes. The entire digestive system wakes up and prepares itself.

I buy the dried root — it grows in alpine meadows and I don’t have one of those. It goes into the bitter tincture alongside dandelion and burdock. Five drops in water before a meal. Not more. The bitterness is so intense that more doesn’t help — it overwhelms.

Gentian is for the digestion that has given up. The appetite that has disappeared. The body that has forgotten how to be hungry because stress has been suppressing the signals for months or years. Gentian reminds the body what hunger feels like. It’s not subtle. It doesn’t need to be.

Milk Thistle

Milk thistle is the plant with the marbled white-veined leaves and the purple flower that looks like a thistle and isn’t. The seeds are the medicine. They’re small, dark, and hard, and they contain silymarin — a compound that protects and regenerates liver cells more effectively than anything else in the natural world.

What milk thistle does is guard. The liver processes everything you ingest — food, alcohol, medication, stress hormones, the residues of modern life. Milk thistle protects it while it works. It’s been used for poisoning, for hepatitis, for the damage done by substances that were supposed to help and hurt instead. The women who first used it knew it as the guardian herb.

I buy the dried seeds and grind them fresh when I need them. A teaspoon of ground seeds in a cup, boiling water, steeped ten minutes. The tea is nutty and slightly bitter. I drink it after a period of indulgence, after medication, after exposure to anything my body had to work to process. It pairs with dandelion root for full liver support and with burdock for the skin.

Fenugreek

Fenugreek is a small annual with clover-like leaves and seeds that smell of maple syrup. The seeds are angular, golden-brown, and hard as pebbles. They’ve been used since ancient Egypt for milk production, for blood sugar regulation, for the kind of deep nourishment that builds tissue and restores weight after illness.

What fenugreek does is feed. Nursing mothers have used it for centuries to increase milk supply — it works, reliably, within days. It’s also been used for blood sugar balance, for the kind of exhaustion that comes from being underweight or undernourished, for the body that needs building up rather than calming down.

I soak a teaspoon of seeds overnight in cold water. In the morning the seeds are swollen and soft and surrounded by a gel. I swallow them whole with water, or add them to a smoothie. The taste is maple and bitter and strange. You get used to it. It pairs with fennel for milk production and with nettle for the iron that nursing depletes.

Fennel

Fennel grows wild along roadsides in Mediterranean countries and in my garden whether I invite it or not. It’s tall — sometimes five feet — with feathery leaves and flat yellow flower heads and seeds that taste of anise and warmth. Every part works.

I harvest the seeds in late summer, when they turn from green to brown. I cut the whole head and hang it upside down in a paper bag. The seeds fall as they dry. I store them whole — they keep for a year or more. The bulb I use fresh in cooking. The leaves I scatter over food.

What fennel does is move. It’s the digestive herb I reach for first — it relaxes the smooth muscle of the gut, reduces bloating, stimulates appetite. Nursing mothers have used it for centuries to increase milk supply. It’s one of the safest, gentlest herbs I know.

A teaspoon of seeds crushed and steeped in boiling water for seven minutes. After heavy meals. Before bed when digestion feels stuck. During the days when nothing tastes good because the stomach has closed for business. Pairs with cardamom and anise for a digestion blend that works on almost everyone.

Black Cohosh

Black cohosh is a tall woodland plant with spikes of small white flowers and a gnarled dark root. It’s been used by Indigenous women in North America for centuries and by European herbalists since they learned about it.

What black cohosh does is cool. It’s been used for the hot flushes of menopause, for the night sweats that soak through sheets, for the sensation of heat rising from nowhere. It’s also been used for the joint pain and mood shifts that accompany the transition.

I buy the dried root from a reputable source — good black cohosh is harder to find than it used to be, and poor-quality root is useless. A teaspoon of dried root simmered in water for twenty minutes, strained, drunk cool. This is for the change, not for when you’re carrying. Save it for after. It pairs with sage for temperature regulation and with motherwort for the racing heart.

Anise

I grow anise every year from seed. The seeds are small and boat-shaped — you scatter them in spring, barely covering them, and by midsummer you’ve got feathery green plants with white flower heads that smell like childhood. That liquorice scent. That’s the anise.

I harvest the seeds when they turn from green to grey-brown. I cut the whole head and hang it upside down in a paper bag — the seeds fall into the bag as they dry. One plant gives you more seeds than you’ll use in a year.

What it does is relax things. Anise settles a stomach that’s been in knots since breakfast. It loosens a cough that’s been sitting in your chest for a week. I use it in digestive teas — a teaspoon of seeds crushed, steeped in boiling water for seven minutes, strained. It pairs with fennel when your digestion needs real attention, and with cardamom when you want something that tastes like a proper chai.

Vitex

Vitex is the chaste tree, a shrub with spikes of purple flowers and small peppercorn-like berries that have been used for women’s health since Hippocrates. The name "chaste" comes from medieval monks who used it to suppress libido — the irony being that vitex actually supports hormonal balance, which includes healthy desire. The monks were suppressing the wrong thing.

What vitex does is regulate. It works on the pituitary gland, helping the body produce the right amount of progesterone relative to oestrogen. It doesn’t add hormones. It helps the body find its own balance. It’s been used for irregular cycles, for PMS, for the hormonal chaos of perimenopause, for the kind of cycle disruption that comes from stress or coming off hormonal contraceptives.

I buy the dried berries. A teaspoon steeped in boiling water for ten minutes. Drink it daily for at least three months — vitex works slowly, cumulatively, gently restructuring the hormonal landscape. It pairs with red clover for oestrogen balance and with dandelion for liver support. Not for use during pregnancy or with hormonal medications.

Yarrow

Yarrow is the wound herb. Its Latin name — Achillea — comes from Achilles, who used it on the battlefield. It grows in fields and roadsides with flat white flower heads and feathery leaves that look like they’ve been cut with pinking shears.

What yarrow does is stop bleeding and prevent infection. It’s astringent, antimicrobial, and anti-inflammatory. The fresh leaves, crushed and applied directly to a cut, will slow the bleeding within minutes. I’ve used it on kitchen knife slips, on skinned knees, on the kind of small wounds that bleed dramatically but aren’t serious.

I also use it for heavy menstrual bleeding — a tea of dried yarrow, steeped ten minutes, drunk three times a day during the heaviest days. It’s strong and should not be used during pregnancy. Respect it. It was named after a warrior for a reason.

Cardamom

I buy cardamom in the green pods, never ground. The seeds lose their oils within weeks of being crushed — the ground stuff in supermarkets is cardamom-scented dust. The pods themselves are beautiful: pale green, papery, each one containing a cluster of black seeds that smell of eucalyptus and citrus and warmth.

I crack the pods open with the flat of a knife when I’m ready to use them. The seeds go into everything — chai, digestive teas, rice, the comfort compress. What cardamom does is warm and move. It wakes up a sluggish digestion, freshens breath, increases circulation. It’s in the Scandinavian pastries and the Middle Eastern coffee and the Indian chai, and I like that — across continents, people independently decided this spice belonged wherever warmth was needed. They were right.

Lavender

Lavender is the herb people think of first when they think of calm. The purple fields, the sachets, the scent in every spa. It’s famous for a reason. It works.

I grow lavender from cuttings — seed takes years to establish and I don’t have that patience. It needs full sun and well-drained soil. It will die in wet clay. I’ve killed three plants learning that. The key is neglect — lavender thrives on being left alone. Too much water, too much fertiliser, too much attention, and it sulks and dies. Treat it like it’s from the Mediterranean, because it is.

I harvest the flower spikes when the bottom florets are just opening — that’s when the oil is highest. I cut them on a dry morning and hang them upside down in small bundles in the airing cupboard. The scent fills the house for days.

What lavender does is calm the nervous system. The scent alone, inhaled, measurably reduces heart rate and cortisol. I use it in the foundation tea, in the simple bath, in the sleep powder, in the wound salve. Dried lavender in a small cloth bag under the pillow — simple, old, effective. Pairs with chamomile for gentle calm, with valerian for deep sleep, with rosemary when I need to be calm and clear at the same time.

Cramp Bark

Cramp bark does exactly what the name suggests. It’s the bark of the guelder rose, and it’s an antispasmodic — it relaxes smooth muscle. The uterus is smooth muscle. So is the digestive tract. So are the walls of blood vessels.

I use cramp bark for menstrual cramps that double you over. For the kind of period pain that makes you cancel things, that makes you lie on the bathroom floor because the tiles are cool, that makes you wonder every month why this is considered normal.

A teaspoon of dried bark simmered in water for fifteen minutes. Strain. Drink warm. It’s not fast-acting — give it an hour — but it’s effective. It pairs with catnip for the muscle relaxation and with motherwort for the prostaglandin-driven cramping. Keep it in your cupboard. You’ll need it less often than you think, but when you need it, you really need it.

Ylang-Ylang

Ylang-ylang is a tree from the Philippines and Indonesia with long, drooping, yellow-green flowers that smell intensely sweet and floral. It takes about fifty pounds of flowers to make one pound of essential oil. I buy the oil — the "complete" grade, which captures the full distillation.

What ylang-ylang does is relax and open. The scent measurably reduces heart rate and blood pressure. I use it for anxiety, for the kind of stress that lives in the chest and makes breathing shallow, for the moments when the tension has become so habitual I’ve stopped noticing it.

A few drops in a bath, in a carrier oil for massage, in a diffuser. The moon bath in Part Three is where ylang-ylang does its best work — combined with chamomile and rose petals and milk, the water reflecting the moon if you can manage it. It pairs with lavender for calm and with jasmine for the heart.

Linden

Linden is the lime flower tree — not the citrus lime, the European lime that lines boulevards and drops fragrant yellow flowers in early summer. The flowers smell of honey and calm. They’ve been used for anxiety, for fevers, for the kind of restlessness that makes you pace rooms without knowing why.

I harvest the flowers in early summer, when they’re fully open and the scent is strongest. I dry them carefully — they’re delicate and lose their fragrance quickly if stored poorly. The tea is pale gold and tastes faintly sweet, like summer evenings.

Linden is gentle enough for children who can’t sleep, for the elderly who are anxious without knowing what about, for anyone who needs calming without sedation. It appears in the calm powder. It works well with chamomile and lavender. It’s one of the gentlest herbs I know, and sometimes gentle is what’s needed.

The Starred

The herbs that look upward. Connection, vision, the heart’s longing, the untouched note.

Jasmine

I grow jasmine in a pot — it won’t survive English winters outdoors. The plant is a vine with small, dark leaves and white flowers that release their scent at dusk. One plant will fill an entire room. The flowers are so fragrant that jasmine absolute — the extracted oil — is one of the most expensive perfume ingredients in existence.

What jasmine does is open the heart. I use it for grief, for emotional numbness, for the grey flatness that descends after loss. The scent alone has been shown to increase alertness and focus — beta waves in the brain respond to jasmine. But I use it for feeling, not thinking.

I buy the essential oil — the flowers are too delicate to dry effectively. A few drops in a bath, in a carrier oil for massage, in a diffuser. The scent fills the space and something in my chest unclenches. Pairs with rose for heart work, with ylang-ylang for sensuality, with sandalwood when I need the opening to be grounded rather than floating.

Sandalwood

Sandalwood is the heartwood of a tree that grows in India and Australia. Unlike most aromatic woods, where only the resin or bark contains the scent, sandalwood is fragrant through and through. Mature trees are so valuable that they’re grown under armed guard. I buy the essential oil — sustainably produced Australian sandalwood, not the endangered Indian variety.

What sandalwood does is anchor. The scent is calming, grounding, slightly sedative. It’s used in meditation and ritual across Asia for the same reason it works on anyone: it tells the nervous system to slow down. It’s also anti-inflammatory and antimicrobial on the skin.

A few drops in a carrier oil for massage, in a bath, in a diffuser. I use it in the comfort compress, the smoke cleanse, the trauma-release poultice. For the woman who feels scattered, unmoored, unable to stay in her body — sandalwood helps her settle. Pairs with frankincense for meditation and with rose for the heart.

Frankincense

I buy frankincense as resin tears — small, pale gold lumps that look like amber and smell like pine and citrus and ancient churches. The trees grow in Somalia and Oman and Yemen, in places so harsh that almost nothing else survives. The sap bleeds from cuts in the bark and hardens in the sun.

What frankincense does is deepen. It slows the breath. It reduces inflammation — particularly in the joints. It’s antimicrobial. But what I use it for most is the quality it brings to a space: quieter, more focused, more still. The smoke from a single tear on a charcoal disc changes a room.

I use it in the dark resin balm — melted with myrrh and beeswax into something you can warm between your fingers and apply to the temples, the chest, the wrists. I use it in the trauma-release poultice. I use it in the crossing tincture. It pairs with myrrh — these two have been together in every tradition that knew them. The combination creates something neither achieves alone.

Willow Bark

Willow bark is the original aspirin. The bark of the white willow tree contains salicin, which the body converts to salicylic acid — the same compound that Bayer synthesised in a laboratory in 1897 and called Aspirin. The tree had been providing it for free for millennia before that.

I harvest the bark from young branches in spring, when the sap is rising and the bark peels easily. I dry it and use it in decoctions for pain — the kind of deep, persistent pain that lives in the joints and responds to anti-inflammatories. The taste is intensely bitter and astringent.

Willow bark is slower than aspirin but gentler on the stomach. It appears in the inflammation and pain relief decoction. It should not be used by anyone allergic to aspirin, by children with fevers, or by anyone on blood-thinning medication. The tree gives freely, but it expects respect.

Myrrh

Myrrh is the resin of trees that grow in the same harsh, dry regions as frankincense — Somalia, Ethiopia, Yemen. The resin is reddish-brown and smells bitter-warm-medicinal. It appears in the oldest medical texts we have. The Egyptians used it for embalming, which tells you what it does: it preserves.

What myrrh does is protect and preserve. It’s antimicrobial, astringent, anti-inflammatory. I use it for wounds that need tightening rather than opening — the opposite of calendula, which encourages tissue growth. Myrrh is for wounds that are weeping, that need to dry, that need to close.

I buy the resin tears or the essential oil. A single tear in hot water makes a mouthwash for sore gums and mouth ulcers. A few drops of the oil in the dark resin balm, in the wound salve for the right kind of wound. It pairs with frankincense — these two have been together for thousands of years, in every tradition that knew either of them.

Patchouli

Patchouli is a bushy herb with large, fragrant leaves that smell of earth and humus and the forest floor after rain. The essential oil defined the 1960s, though it had been used for centuries before that. I buy the oil — the plant needs tropical conditions to produce enough of it.

What patchouli does is ground. The scent pulls you downward — into your body, into the earth, into the present moment whether you want to be there or not. It’s anti-inflammatory, antimicrobial, and I use it mostly for the quality it brings: stability, weight, connection to something solid.

A few drops in a carrier oil for massage, in a bath, in a diffuser. I use it in the maternal vitality blend and the earth connection rituals. When someone feels unmoored — by grief, by anxiety, by the sheer disorienting speed of modern life — patchouli is where I start. Pairs with cedarwood for protection and with frankincense for depth.

Cedarwood

I don’t distil cedarwood oil myself — I buy it. The true cedar oil comes from the Atlas Mountains of Morocco or the Himalayas, not the ornamental cedars in English gardens. The scent is pencil shavings and old forests and something that makes you breathe deeper without meaning to.

What cedarwood does is ground. It’s protective. There’s a reason cedar chests were used for precious things, cedar was burned in purification ceremonies across unrelated cultures, cedar appears in the oldest ritual texts we have. The scent tells the body: you are safe now. I use a few drops in a carrier oil for massage, in a bath when I feel scattered, in a diffuser when the room doesn’t feel settled. I pair it with frankincense for meditation and with lavender for the nights when sleep won’t come.

Juniper

Juniper is the plant that gives gin its flavour — a spiky evergreen shrub with blue-black berries that take two years to ripen. I buy the dried berries. They’re hard and dark and smell of pine forests and clean air.

What juniper does is clear. It’s a urinary antiseptic — it flushes the kidneys and bladder. It’s also antimicrobial and anti-inflammatory. I use it when I feel the beginning of something — that heaviness in the low back, that slight burning, the body’s early warning before a urinary tract infection takes hold.

A teaspoon of dried berries, crushed to crack them open, steeped in boiling water for ten minutes. Drink it warm. Don’t use juniper if you’re pregnant or if your kidneys are compromised — it’s strong and it doesn’t ask permission. Pairs with dandelion for full kidney support and with parsley for the flushing effect.

Cypress

I buy cypress essential oil — I’m not distilling needles in my kitchen. The oil comes from the tall, narrow evergreens that grow in Mediterranean countries and in cemeteries. The scent is clean, woody, slightly resinous. It smells like a forest in a country you’ve never visited.

What cypress does is tighten. It’s astringent — it tones tissue. I use it for heavy bleeding, for the feeling of being too porous, too permeable, too easily affected by everything. Some people need to be more open. Some need to be more closed. Cypress is for the closed ones — the women who absorb the emotional weather of every room they enter and need help holding the boundary.

A few drops in a carrier oil for massage, or in a bath. I pair it with frankincense for ritual and with cedarwood for protection. It’s not an herb you taste. It’s an herb you smell, and your body responds whether you’re paying attention or not.

Peppermint

Peppermint is the mint I use most. It’s a hybrid of watermint and spearmint, and it appears naturally wherever the two grow near each other. The leaves are dark green with purple-tinged stems, and crushing one between your fingers releases enough menthol to clear your head.

I grow peppermint in a pot — always in a pot. It spreads through underground runners and will colonise an entire garden bed in a season if you let it. I learned this the hard way. The pot contains it. The plant doesn’t mind.

What peppermint does is open and cool. The menthol activates cold-sensitive receptors in your skin and mucous membranes, which is why it feels cool on your tongue and in your breath. It relaxes the smooth muscle of the gut — it’s the first-line herb for irritable bowel. It opens the sinuses. It clears the head.

I harvest the leaves before the plant flowers, in the morning when the oil content is highest. I dry them for tea and use them fresh in cooking. The tea is strong — three leaves in a cup, boiling water, covered, steeped five minutes. For digestion, for headache, for the heavy head that follows a heavy meal. Pairs with chamomile for the anxious stomach and with fennel for bloating.

Vetiver

Vetiver is a grass that grows in India, Haiti, Java. The roots go deep — sometimes fifteen feet. They’re distilled into an essential oil that smells of earth, wood, smoke, the forest floor after rain. It’s used in perfumery as a base note — the thing that anchors everything else.

I buy the oil. The scent is the most grounding thing I know. I use it for anxiety, for dissociation, for the feeling of floating slightly above my body during stress. A few drops in a carrier oil, massaged into the soles of the feet before bed. A few drops in a bath. A few drops on a tissue tucked into a pillowcase.

What vetiver does is pull you down — into your body, into the earth, into the present. It’s cooling and anti-inflammatory on the skin. I use it in the nourishment ritual and in any blend for someone who needs to come back. Pairs with lavender for sleep and with frankincense for meditation.

Rosemary

Rosemary is the herb of remembrance — it’s been associated with memory since Ancient Greece, and modern research has confirmed that the scent alone improves cognitive performance. It’s a woody perennial with needle-like leaves and pale blue flowers that bloom in winter.

I grow rosemary from cuttings — seed is slow and unreliable. It needs full sun and excellent drainage. It hates having wet feet in winter. I’ve killed rosemary by loving it too much — too much water, too much attention, too much fussing. It wants neglect and sun and soil that drains like a sieve.

What rosemary does is sharpen. It stimulates circulation, particularly to the brain. It’s antimicrobial, anti-inflammatory, a mild analgesic. The scent clears the head. I keep a pot by the kitchen door and crush a few leaves between my fingers when I need to wake up without more coffee.

I use it fresh or dried in the green bath, in cooking, in any tea that needs the mind sharp and present. The dried needles go into the honey smoke incense — rosemary adds a clarifying note. Pairs with lavender for calm focus and with peppermint for the morning.

Spearmint

Spearmint is peppermint’s gentler sister — sweeter, softer, less intense. The leaves are bright green and crinkled, the scent is fresh and slightly fruity, and the plant grows vigorously in almost any conditions.

I grow it in a pot, same as peppermint, same reason — it spreads. The leaves are milder, which makes spearmint better for children, for sensitive stomachs, and for anyone who finds peppermint overwhelming.

What spearmint does is calm and cool. It shares peppermint’s digestive benefits but with less menthol. It’s also been used for hormonal balance, particularly for women with elevated testosterone — the kind that causes acne and irregular cycles.

I harvest the leaves before flowering and use them fresh. The tea is three or four leaves steeped in boiling water, covered, five minutes. For the stomach that’s queasy rather than painful, for the mouth that wants something fresh, for the afternoon when you need a lift that isn’t caffeine. Pairs with chamomile for the stomach and with lavender for an evening tea.

Thyme

Thyme is the herb I reach for when someone in the house is sick. It’s antimicrobial, antiviral, and expectorant — it loosens mucus in the chest and helps the body expel it. It’s been used for coughs, colds, bronchitis, and respiratory infections for thousands of years.

I grow thyme in full sun with excellent drainage. It’s a low, woody shrub with tiny leaves and pink-purple flowers that bees work systematically. It survives drought, neglect, and winter. It asks for almost nothing and gives reliably.

A teaspoon of dried thyme steeped in boiling water for ten minutes. The tea is strong and medicinal — add honey and lemon to make it drinkable. Drink it three times a day during a respiratory infection. It pairs with sage for sore throats and with ginger for the cold that has settled in the chest.

Ginger

I keep a knob of fresh ginger in the kitchen at all times. It looks like a gnarled hand and tastes like fire and comfort at the same time. Ginger is the best thing I know for nausea — actual nausea, the kind where the room tilts and your stomach announces its intention to evacuate. It’s also anti-inflammatory, circulatory, and warming.

I slice it thin — the surface area matters, more slices mean more extraction — and simmer it in water for ten minutes. The tea is pale yellow and spicy and settles a rebellious stomach within twenty minutes. Fresh ginger only. The powdered stuff is a different thing entirely and doesn’t work the same way.

It appears in several preparations in this book, but it also stands alone. Ginger tea before a journey. Ginger tea during the first trimester. Ginger tea when you’ve eaten something that is not agreeing with you and you need it to agree, or at least to stop actively disagreeing.

The Embodied

The herbs of the body lived in. Blood, breath, skin, the daily miracle of being alive in flesh.

Blue Lotus

Blue lotus is a water lily that grows in the Nile, and the Egyptians painted it on their temple walls for a reason. The flowers are pale blue and open at dawn and close at dusk, and the petals contain compounds that induce a state of calm, expansive awareness. It asks rather than demands.

What blue lotus does is expand perception. It’s been used ceremonially for thousands of years — in Egypt, in India, in the Maya civilisation — for meditation, for dreaming, for the kind of inner work that requires you to see yourself clearly without flinching. It’s not psychoactive in the modern sense. It’s subtler. It asks rather than demands.

I buy the dried flowers from a reputable source. Three petals steeped in warm water — not boiling, the compounds are heat-sensitive — for ten minutes. The tea is pale blue-grey and tastes floral and faintly sweet. Drink it before meditation, before ritual, before the kind of inner work that requires you to be honest with yourself. It pairs with mugwort for dreaming and with frankincense for ceremonial depth.

Marjoram

Marjoram is oregano’s gentler cousin — sweeter, softer, less aggressive. It grows low to the ground with small grey-green leaves and tiny white flowers. I grow it in a pot and bring it indoors for winter because frost kills it quickly.

What marjoram does is warm and soothe. It’s antispasmodic — it relaxes tense muscles, eases the kind of headache that comes from holding your shoulders near your ears, calms a nervous stomach. The women who first used it put it in baths and compresses and teas.

I harvest the leaves before the plant flowers, in the morning. I use them fresh when I can, dried when I can’t. A teaspoon of dried marjoram in boiling water, steeped seven minutes. For headache. For the jaw that’s been clenched all day. For grief — marjoram has a particular affinity for the kind of sadness that sits in the chest and makes breathing shallow. Pairs with lavender for relaxation, with peppermint for the kind of headache that has a pulse.

Sage

Sage is the herb whose Latin name — *salvia* — comes from the word for salvation. To save, to heal. It’s a woody perennial with grey-green leaves that look like they’re covered in velvet. The scent is unmistakable — warm, herbal, slightly peppery.

I grow sage from cuttings. It needs full sun and well-drained soil and very little else. In wet soil it rots. In dry soil it thrives. I harvest the leaves before the plant flowers and dry them in small bundles hung upside down.

What sage does is clarify. It’s antimicrobial — sage smoke measurably reduces airborne bacteria. It’s astringent — it tightens tissue. It’s mildly oestrogenic, which makes it useful for night sweats during menopause. I use it for sore throats, for heavy periods, for the feeling of being heavy with something I can’t name.

I burn the dried leaves as incense — the honey smoke blend. I steep fresh leaves in boiling water for sore throat. I use dried sage in the full-moon tea, the hormonal balance tea, the green bath. Pairs with lavender for cleansing and with rosemary for the mind.

Rose

Rose is not just a flower. The petals are astringent, anti-inflammatory, and gently sedative. But that’s not why I use them. I use rose for the heart — for grief, for loss, for the specific ache of loving something that is no longer here.

I grow old-fashioned roses, the kind with scent, not the florist varieties that look perfect and smell of nothing. I harvest the petals in the morning after the dew has dried, and I dry them on a rack in the airing cupboard. The dried petals keep their scent for months if stored in a sealed jar away from light.

Rose water — made by steeping the fresh petals in warm water — goes on the skin, in the bath, in the crossing preparation. Rose petals go into the mineral mud mask and the moon bath. Rose is in the dark resin balm and the final tincture because love belongs at the beginning and at the end.

Tarragon

Tarragon is the herb that tastes like nothing else — slightly anise-like, slightly bitter, slightly warm, completely itself. French tarragon is the one you want. Russian tarragon is coarser and less flavourful. I grow French tarragon from cuttings because it rarely produces viable seed.

What tarragon does is stimulate. It wakes up the appetite and the digestion. I use it for the kind of digestive sluggishness that comes from stress — when the body has shut down non-essential functions to survive and eating feels like a chore rather than a pleasure.

I harvest the leaves before the plant flowers. They’re best fresh — dried tarragon loses most of what makes it tarragon. A few leaves in a cup, boiling water, steeped five minutes. Before a meal when the appetite is absent. During the days when nothing tastes good. Pairs with fennel for digestion and with chamomile for a calming after-dinner tea.

Dill

Dill has been with me as long as I’ve had a garden. The seeds go into the ground in spring, the feathery leaves appear within weeks, and by midsummer I’ve got yellow flower heads and seeds and volunteers coming up in the paths. It grows fast, goes to seed fast, and self-sows so reliably that I haven’t planted dill deliberately in years. I just let it appear where it wants.

What dill does is settle. It’s a carminative — it reduces gas and bloating. It’s why pickles contain dill, why gripe water for babies contains dill, why the heavy, slow-cooked dishes of Eastern Europe and India use it. The women who first used it gave it to children and the elderly — anyone whose digestion needed support that wouldn’t overwhelm them.

I use the fresh leaves in cooking and the dried seeds in tea. A teaspoon of seeds crushed in a mortar, steeped in boiling water for five minutes, strained. For the stomach that feels heavy after eating, for the bloating that makes you unbutton your trousers, for the kind of digestive sluggishness that comes from stress rather than food. Pairs with fennel and anise — that combination has settled more stomachs than I can count.

Parsley

Parsley is the garnish everyone ignores and everyone should be eating. It’s not decoration. It’s medicine. The leaves are rich in vitamins A, C, and K, and the iron content is unusually high for something green and leafy.

I grow parsley from seed in spring — it’s slow to germinate, sometimes three weeks, and I’ve learned to be patient. It’s a biennial: leaves the first year, flowers and seeds the second. I harvest the outer leaves and leave the inner ones to keep growing.

What parsley does is restore. It’s a mild diuretic that, unlike pharmaceutical diuretics, replenishes potassium while flushing excess fluid. I use it for urinary tract health, for the heavy feeling that comes from retaining water, for the iron depletion that leaves me pale and breathless on stairs.

Fresh parsley, always fresh. Dried parsley loses almost everything. A handful of fresh leaves in the nourishment ritual meal, in the mineral-rich green broth, scattered over anything that needs brightening. Pairs with nettle for iron and with dandelion for full-spectrum mineral support.

Cilantro

Cilantro divides people. To some it tastes like fresh citrus. To others — about fifteen percent of people — it tastes like soap. It’s genetic, a variation in olfactory receptors. If you’re in the soap camp, skip this one. If you’re in the citrus camp, you’ve got a plant that does more than most people realise.

I grow cilantro from seed in spring, in partial shade. It bolts fast in heat — one hot week and the leaves are gone, replaced by flowers that become coriander seeds. I succession-plant it: a new pot every three weeks so something is always at the leaf stage.

What cilantro does is clear. It binds to heavy metals and carries them out of the body — this has been demonstrated, not just claimed. I use it in the menstrual comfort tea because it helps with heavy, painful periods. The fresh leaves go into the tea directly — dried cilantro loses almost everything. The seeds — coriander — are a different medicine entirely, for digestion rather than clearing. I use both. The plant gives you two tools for the price of one.

Chives

Chives are the easiest thing I grow. They come back every year whether I remember to water them or not. The leaves are thin green tubes that taste of mild onion. The flowers are purple pom-poms that bees visit systematically, one after another, like they’re working through a list.

I snip the leaves with scissors — always leaving at least two inches so the plant can recover. I use them fresh in everything. Eggs, potatoes, salads, soups. The flowers I pull apart and scatter the purple petals over anything that needs to look like someone gave a damn.

What chives do is cleanse. They’re alliums — garlic family — which means they’re antimicrobial. The women who first used them put them in purification baths and teas. I’ve done the same. It sounds strange — chives in a bath — but the fresh green scent changes the water somehow. Makes it feel medicinal rather than decorative. The flowers go in too. The whole plant works.

Garlic

Garlic is the most widely used medicinal plant in human history. The Egyptians fed it to pyramid builders. The Greeks gave it to athletes. The Romans gave it to soldiers. The women who first recorded these practices put it in teas and baths and poultices and food. You already know garlic. What you might not know is how to use it properly.

I grow garlic from cloves pushed into the soil in October — pointed end up, about two inches deep. By July the leaves have yellowed and died back and what comes out of the ground is a full bulb, the cloves fat and papery. I hang them to dry in a cool, dark place and they keep for months.

What garlic does is protect. It’s antimicrobial, antiviral, antifungal. It thins the blood. It lowers blood pressure. It supports the immune system in ways that have been documented by hundreds of studies. The active compound — allicin — forms when you crush or cut the clove and expose it to air. Wait ten minutes before cooking. The heat destroys allicin, but if you’ve let it sit for ten minutes, the reaction has already happened and the medicine survives.

I use garlic in the maternal vitality tea — crushed raw, steeped in warm water with honey. The smell is strong. The benefit is stronger. I use it in the pregnancy support bath, in the postpartum recovery tea. Fresh, always fresh. Dried garlic is a different thing entirely.

Turmeric

Turmeric is the rhizome that stains everything it touches — bright orange, warm, earthy. I buy the fresh root when I can find it — it looks like ginger but orange inside. The powder is more convenient but less potent.

What turmeric does is reduce inflammation. The women who first used it knew it as a plant that draws out what is stuck — in joints, in muscles, in the body’s deep machinery. Modern research has confirmed what they already knew: it works. I use it for arthritis pain, for the kind of inflammation that settles in and won’t leave, for recovery after injury.

I grate the fresh root into teas and decoctions. Always with black pepper — the piperine increases curcumin absorption by two thousand percent. Always with a little fat — curcumin is fat-soluble. I use it in the trauma-release poultice, the pain relief decoction, the hormonal balance tea. Pairs with ginger — they amplify each other. The tea is golden and cloudy and tastes like the earth. You’ll learn to love it.

The Veiled

The herbs at the threshold. Dreams, crossings, the edge where one thing becomes another. Completion.

Cinnamon

Cinnamon is the inner bark of a tree that grows in Sri Lanka. I buy the quills — rolls of dried bark that you can hold in your hand and smell for the sheer pleasure of it. Ceylon cinnamon is lighter, more delicate. Cassia is darker, stronger, what most supermarkets sell. Both work. I keep both.

What cinnamon does is open and warm. It’s antimicrobial — one of the most potent natural ones we know. It’s been used to preserve food, to treat infection, to stimulate circulation. Modern research shows it helps with blood sugar regulation too. The women who first used it burned it as incense and anointed with it in oil form. I use it the same ways.

I put a quill in the sacred oil blend, in the full-moon emotional tea, in anything that needs warmth. The ground bark I use in poultices. I pair it with cardamom and ginger for digestion — that combination has been doing good work for longer than any of us have been alive.

Clove

Cloves are the dried flower buds of a tree that grows in Indonesia. They look like small brown nails and taste like Christmas. The oil is so powerful that a single drop numbs the mouth — dentists used clove oil before synthetic anaesthetics existed. Some still do.

I keep whole cloves in a sealed jar. They last for years — the oils are stable as long as the buds are intact. I use them in digestive teas — one clove in a pot is enough, more than that and it dominates everything. I use them in the comfort compress for toothache and joint pain. The oil, diluted in a carrier, goes on the temples for headache and on the gums for toothache.

What clove does is numb and warm simultaneously. It’s antimicrobial, analgesic, and circulatory. A small amount sharpens a blend. Too much overpowers everything. I learned that the hard way.

Nutmeg

Nutmeg is the seed of an evergreen tree that grows in Indonesia, wrapped in a red lace covering called mace that is itself a spice. The nut is hard and brown and looks like a miniature brain, which is appropriate — nutmeg affects the mind in ways that most culinary spices don’t.

What nutmeg does is warm and sedate. A small amount in warm milk before bed is a traditional sleep remedy across cultures. A large amount is toxic and hallucinogenic — do not experiment with large amounts. A pinch is medicine. More than a pinch is poison. The line is clear and should not be crossed.

I grate the whole nut fresh with a microplane — pre-ground nutmeg loses its oils within weeks and tastes of dust. A pinch in warm milk with honey, thirty minutes before bed. The warmth spreads from your stomach outward. It pairs with cinnamon for circulation and with valerian for deep sedation.

Vanilla

Vanilla is the cured pod of an orchid that grows in Madagascar, Mexico, and Tahiti. The pods are dark brown and wrinkled and smell like comfort itself. Real vanilla is expensive because the flowers must be hand-pollinated and the pods cured for months. The synthetic stuff is cheaper and tastes of regret.

What vanilla does is comfort. The scent alone reduces anxiety — studies have confirmed what every baker has always known. Vanilla is warming, calming, and gently uplifting. It’s been used for the kind of low mood that descends without warning and lifts the same way, for the grief that isn’t sharp enough to need valerian but isn’t light enough to ignore.

I keep a whole vanilla pod in a jar of sugar, which scents the sugar and preserves the pod. For tea, I split a pod and steep a small piece in warm milk. For the bath, I add a few drops of vanilla extract to the water. It pairs with rose for the heart and with chamomile for the kind of evening that needs softening around the edges.

Allspice

I buy the dried berries — I’ve never grown the tree. It needs the Caribbean climate and more patience than I’ve got. What you get is a small brown berry that tastes of cinnamon, clove, and nutmeg all at once. That’s why it’s called allspice.

What allspice does is warm and draw. It stimulates circulation at the surface of the skin, which is why it helps wounds that have stalled — the kind where the body has forgotten how to finish healing. I grind the berries fresh when I need them. The pre-ground stuff loses its warmth within weeks. Warm a teaspoon of the ground berry with enough water to make a paste, apply it to the place that won’t close, cover with a cloth, leave it an hour. The allspice draws blood to the surface and reminds the tissue what it’s supposed to be doing.

It’s strong. You’ll taste it in anything you put it in. A little goes further than you think.

Star Anise

Star anise is the fruit of an evergreen tree from China and Vietnam — eight-pointed stars that look like they belong in a fairy tale. The taste is similar to anise but stronger, warmer, more complex. I buy the whole stars from a spice merchant I trust.

What star anise does is open and warm. It’s antiviral — it contains shikimic acid, the starting compound for Tamiflu. It’s also a digestive aid, excellent for bloating and the kind of gas that makes you unbutton your trousers after eating.

I use one star in a pot of tea — more than that and it dominates. It goes into the internal harmony tea and the digestive blends. I crack it slightly before adding it to release more of the oils. A single star can be reused two or three times. Pairs with cinnamon and cardamom for a warming digestive blend that tastes like the best chai you’ve ever had.

Calendula

I grow calendula every year. The seeds are large and easy — push them into soil in spring, keep them wet for a week, and you’ll have calendula forever because it self-seeds like it means it. The flowers are bright orange, sometimes yellow, and they bloom from April until the first frost kills them.

I harvest the flowers on dry mornings, when they’re fully open. I dry them on a rack in the airing cupboard — somewhere warm and dark and out of direct sun. The petals pull apart easily once dried. They look like crumbled saffron.

What calendula does is heal skin. I don’t know a better herb for it. The Romans used it. The medieval herbalists used it. Every modern study confirms what everyone already knew — calendula speeds tissue repair. I use the dried petals in the wound salve, in the mineral mud mask, in any tea or bath where skin needs attention. The fresh petals go on salads — they’re edible and taste faintly peppery. The colour alone makes a plate look like someone cared.

Elderflower

Elder is the tree that stands at the edge of the wild — the crone tree, the witch tree, the tree you ask permission from before you harvest. The flowers are white and frothy and appear in early summer, smelling of honey and musk and something slightly narcotic. The berries come later, dark purple, for a different medicine entirely.

What elderflower does is open. It’s a diaphoretic — it opens the pores and encourages sweating, which is why it’s used for fevers. It’s also antiviral, particularly for respiratory viruses. The women who first used it knew it as the fever herb, the flu herb, the herb you reach for when the body is hot and the bones ache and the skin feels like it belongs to someone else.

I harvest the flower heads on a dry morning in early summer, when the scent is strongest. I dry them on a rack in the airing cupboard and store them in a sealed jar. A tablespoon of dried flowers steeped in boiling water for ten minutes. The tea is pale gold and tastes like summer and medicine. Drink it hot for fevers, warm for colds. It pairs with yarrow for the immune system and with peppermint for the fever that comes with headache.

Angelica

Angelica is the archangel herb — tall and statuesque with huge umbels of green-white flowers and a root that smells of musk and earth and something celestial. The name comes from a legend that an angel revealed it as a cure for plague. Whether that’s true or not, angelica has been used for protection, for respiratory infections, and for women’s health for at least a thousand years.

What angelica does is protect and move. It’s antimicrobial, expectorant, and circulatory. It’s been used for the kind of chest infection that settles in and won’t leave, for the cough that lingers for weeks after the illness has technically passed. It’s also been used for menstrual regularity — angelica contains compounds that gently stimulate the uterus and encourage the flow when it’s stalled.

I buy the dried root from a supplier who harvests it wild. A teaspoon of dried root simmered in water for fifteen minutes. The tea is aromatic and slightly bitter and tastes like a medieval apothecary. It pairs with thyme for respiratory infection and with motherwort for the kind of menstrual delay that comes from stress and grief. This one brings things on — not for when you’re carrying. You’ll know when that matters.

Mugwort

Mugwort is the dream herb. It grows on roadsides and waste ground — tall, with dark green leaves that are silver underneath. The underside catches the light when the wind moves through. It’s been used for dreams across cultures that had no contact with each other, which tells you something.

I gather mugwort from wild places — it grows abundantly and I’ve never needed to cultivate it. I harvest the leaves and flowering tops in late summer, dry them, and store them in a sealed jar. The smell is herbal and slightly narcotic.

What mugwort does is open the dream state. I use a pinch in the dream powder, or steep a teaspoon in boiling water before bed. The dreams become more vivid, sometimes stranger, sometimes more meaningful. I keep something to write on beside the bed — the dreams fade faster than ordinary dreams and if I don’t capture them immediately they’re gone.

This is not an everyday herb. I use it when I’m working through something — a decision, a grief, a creative block — and need the dreaming mind to show me what the waking mind won’t. Pairs with passionflower for gentler dreams and with valerian when I need to sleep deeply enough to dream at all.

Blue Vervain

Blue vervain is a tall, slender plant with spikes of tiny purple-blue flowers that bloom from the bottom up, one ring at a time. It grows in damp meadows and along roadsides, and it’s been used as a nervine, a digestive aid, and a ceremonial herb across European and Indigenous American traditions.

What blue vervain does is reset. It’s for the kind of tension that has become so chronic you no longer notice it — the shoulders that are always raised, the jaw that is always clenched, the neck that has forgotten how to release. It works on the nervous system and the muscular system simultaneously, relaxing both.

I harvest the aerial parts when the plant is flowering, dry them, and use them in tea. A teaspoon of dried vervain steeped in boiling water for ten minutes. The taste is bitter and earthy — honey helps. Drink it when you notice you’ve been holding your breath without meaning to. It pairs with skullcap for nervous tension and with passionflower for the kind of mental chatter that accompanies physical holding.

Wood Betony

Wood betony is a small, unassuming plant with toothed leaves and spikes of purple flowers that grow in woodland clearings and old pastures. It looks like nothing special. The Romans wrote entire treatises on it. The Anglo-Saxons considered it more valuable than any other herb. It’s been used for headache, for anxiety, for the kind of nervous exhaustion that makes light and sound unbearable.

What wood betony does is ground. It’s particularly good for headaches that originate in tension — the kind that start at the base of the skull and creep upward, the kind that make you squint at screens and snap at people who speak too loudly. It’s also been used for the nervous system after concussion, after prolonged stress, after anything that has rattled you.

I buy the dried herb from a specialist supplier — it’s not commonly cultivated. A teaspoon of dried betony steeped in boiling water for ten minutes. The tea is slightly bitter and tastes old, like something from a hedgerow that has seen centuries pass. It pairs with lavender for tension headache and with skullcap for the nervous system.

Reishi

Reishi is the mushroom of immortality. It grows on dead and dying hardwood trees, a glossy reddish-brown bracket fungus that looks lacquered, like something carved from wood and polished. It’s been used in China and Japan for at least two thousand years, reserved for emperors and the very ill — the ones who needed what reishi could do.

What reishi does is teach the immune system to respond appropriately — not too much, not too little. It doesn’t stimulate or suppress. It balances. It’s been used for autoimmune conditions, for chronic inflammation, for the kind of deep, systemic imbalance that manifests as allergies and fatigue and pain that moves around the body without settling.

I buy the dried mushroom slices from a reputable source — wild reishi is rare in Britain, and cultivated quality varies enormously. The traditional preparation is a long decoction: simmer the dried slices in water for two hours, until the liquid is dark and bitter and tastes like the forest floor. Strain. Drink a small cup daily. It pairs with ashwagandha for deep restoration and with turmeric for systemic inflammation.

This is the final herb in the garden, the one at the highest reach, the one that closes the circle. Reishi is not for acute problems. It’s for the long work of becoming well — the months and years of rebuilding a body that has been fighting itself. It’s what you reach for after you’ve tried everything else. It’s what the women who came before us would have used if they’d had access to it. Now you do.

These plants are real. You can find them, grow them, hold them in your hands. They’ve been used for longer than any of us have been alive, by women who knew things we are only beginning to verify. Use them with respect. They’ve earned it.

Part Four: The Celestial Garden

They burned us for this knowledge. Not metaphorically — actually. Women who knew which mushrooms opened the gates and which roots loosened the veil were dragged from their gardens and set alight. The plants survived. The knowledge survived. Here it is anyway.

This section is different from the others. These are not the herbs you reach for when your mind is racing or your body is depleted. These are the ones that shift the frame entirely — that dissolve the wall between you and something larger. I am not telling you to use them. I am telling you they exist. What you do with that information is between you and the plants.

A word before we begin: these are not party drugs. They are teachers, and like all good teachers, they will show you what you need to see, not what you want to see. Some can hurt you. Some can kill you. Respect is not optional. Start low. Go slow. Have someone with you who knows what they're doing. These rules were written in ashes.

1. Psilocybin Mushrooms

The little brown ones that grow in cow fields and forest floors. Psilocybe cubensis, liberty caps, golden teachers — names that sound like children's book characters and are anything but.

What they do: dissolve the boundary between self and world. Colours breathe. Time liquefies. The thing you've been avoiding for three years walks into the room and finally you look at it. Psilocybin doesn't create insight — it removes whatever was blocking it.

Maria Sabina, the Mazatec curandera, called them los niños santos — the holy children. She shared them with the world and the world repaid her by burning her house down.

The warning: Set and setting is everything. A difficult trip in the wrong place can leave marks that take years to fade. Do not take them if schizophrenia runs in your family. They are not casual.

2. Ayahuasca

The vine of the dead. Banisteriopsis caapi — a thick, twisted Amazonian liana — brewed with Psychotria viridis, the leaf that carries DMT. The vine contains MAOIs that activate the leaf. Without the vine, the leaf does nothing. Together they are a cathedral.

What it does: takes you into conversation with something that is not you. Women who have drunk ayahuasca describe meeting a maternal presence — the grandmother of the forest — who shows them the rot in their patterns and then shows them how to clean it. It is not gentle. It is not supposed to be.

The dieta — no salt, no sugar, no sex — is as much medicine as the brew.

The warning: Ayahuasca is contraindicated with SSRIs, antidepressants, and many medications. The MAOI interaction can be fatal. Research everything. The purge is part of it. No healing without emptying.

3. Peyote & San Pedro

The cactus teachers. Peyote — Lophophora williamsii — a small, spineless button from the deserts of Mexico. San Pedro — Echinopsis pachanoi — a columnar cactus from the Andes. Both carry mescaline. Both have been used by women for thousands of years.

Mescaline is slower than psilocybin, longer than DMT — twelve hours of gentle, lucid unfolding. It opens the heart. Women describe a profound sense of connection to their bodies. For women taught to hate their bodies, this alone is medicine.

Huichol women make the peyote pilgrimage to Wirikuta, as they have since before anyone wrote anything down. Andean curanderas work with San Pedro in ceremonies lasting all night.

The warning: Peyote is endangered in the wild — grow your own or use sustainable San Pedro. Mescaline is long-lasting; you cannot get off the ride before it's done. Nausea is common. Fasting helps.

4. Cannabis

She needs no introduction and yet she is constantly misintroduced. Cannabis sativa, indica — the strain and terpenes matter more than the name.

What she does: softens edges. Slows the racing mind. Amplifies sensation — touch, taste, music. For women with chronic pain, endometriosis, or the kind of anxiety that makes your chest a clenched fist, cannabis is not recreation. It is the difference between a day you survive and a day you live.

Women have used cannabis for menstrual pain since ancient Egypt — the Ebers Papyrus, 1550 BCE, records it. The Victorians prescribed it for "female hysteria," which mostly meant "women with good reason to be angry."

The warning: Cannabis can become a crutch you reach for instead of addressing what hurts. Some strains amplify anxiety. Start with one inhalation. You can always take more. You cannot take less.

5. DMT-Containing Plants

DMT — dimethyltryptamine — is a molecule your own brain produces. It is released at birth, at death, during deep sleep. You already know what DMT feels like. You just don't remember.

The plants that carry it: Mimosa hostilis, Acacia confusa, Psychotria viridis. Combined with an MAOI like Syrian rue, they become pharmahuasca. Smoked as changa, the experience is ten to fifteen minutes that feel like a thousand years.

What it does: removes you from consensus reality entirely. Geometric architectures, entities, the dismantling and reassembly of the self. Women describe being shown things they had no framework for and spending years integrating what they saw.

The warning: This is the deep end of the pool and there is no shallow part. Not for the curious. For the called.

6. Iboga

Tabernanthe iboga, root bark from a Central African shrub. Used by the Bwiti tradition for initiations lasting three days. The women of the Bwiti — the nima — preside over ceremonies where girls become women, where the dead are spoken to, where the soul is rebuilt.

What it does: iboga is a life review, not a psychedelic in the usual sense. Every memory you have buried plays back in chronological order with a narrator who knows everything about you. It is the most thorough mirror on the planet.

Ibogaine, its active alkaloid, interrupts opioid addiction — a single session can eliminate withdrawal. The mechanism is not fully understood.

The warning: Iboga can kill you. It affects the heart's electrical rhythm. It requires medical screening and experienced supervision. This is not a home remedy. Do not be casual.

7. Amanita Muscaria

The red-and-white mushroom of fairy tales. The one with the spots. It grows under birch and pine, looking exactly like the illustrations, which is its first lesson: things are not what they seem.

Its active compounds — muscimol and ibotenic acid — work on GABA receptors, not serotonin. The experience is dreamlike: a heavy body, a floating mind. At lower doses, a strange clarity. At higher doses, time loops.

Women in Siberian traditions used it — the shamans, the grandmothers. Reindeer-herder women collected the urine of reindeer who had eaten the mushroom, concentrating the active compounds without the nausea. Resourcefulness is wisdom.

The warning: Amanita must be dried thoroughly and heated to convert ibotenic acid to muscimol. Raw or improperly prepared, it causes severe nausea and confusion. It is not psilocybin. Do not expect psilocybin. Do not eat it raw.

8. Morning Glory & Hawaiian Baby Woodrose

The seeds. Ipomoea tricolor — morning glory, the blue trumpet flowers climbing fences — and Argyreia nervosa, Hawaiian baby woodrose, with heart-shaped leaves. Both contain LSA, lysergic acid amide, a chemical cousin of LSD.

What they do: a gentler opening than LSD, more embodied, more dreamy. Six to eight hours of altered perception with pronounced physical sensation. Some women describe a full-body meditation. Others describe nausea followed by more nausea, with insight somewhere in between.

The Aztecs called morning glory ololiuqui. Women used the seeds for childbirth, divination, and communion with gods. Then the Spanish made it illegal. The plants didn't notice.

The warning: Commercial seeds are often coated with fungicides. Source untreated seeds or grow your own. The nausea is real. Ginger helps. Lying still helps more.

9. Salvia Divinorum

The seer's sage. A mint-family plant with large green leaves, native to Oaxaca's cloud forests. Mazatec women call it ska María Pastora — the herb of Mary, the shepherdess. It was and is used for divination, healing, and finding what was lost.

What it does: salvia works on kappa-opioid receptors, not serotonin. The experience is not euphoric. It is weird. Users report becoming inanimate objects, merging with walls, being folded into infinite loops. Less a journey, more a glitch — reality hiccuping, the simulation showing its seams.

The Mazatec women chew fresh leaves as a quid. Smoking concentrated extract is a modern invention and a much harsher teacher.

The warning: Do not take salvia alone. Do not take extract standing up — you will forget you have a body and that body will fall over. Chewed fresh leaves are gentler. The extract is a different substance entirely.

10. Blue Lotus

Nymphaea caerulea. The sacred lily of the Nile. It appears on Egyptian tomb paintings, held to women's noses at banquets, floating in wine. The flower of Hathor, of Isis — the feminine divine, by whatever name you prefer.

What it does: gently. Blue lotus is a mild sedative and euphoriant. The active compound, apomorphine, produces calm, sensual alertness — like the moment just before sleep when ideas arrive fully formed.

Egyptian women steeped the petals in wine for hours and drank it at gatherings. The effect: relaxation, openness, a loosening of the social self. It was considered an aphrodisiac. The tomb paintings are unambiguous about what happened next.

The warning: Much sold as blue lotus is a different species. Real Nymphaea caerulea is increasingly rare. A flower that makes women relaxed and sensual in public has always made certain people nervous.

11. Syrian Rue

Peganum harmala. Seeds of a shrub from the Middle East and Central Asia. Its harmala alkaloids — harmine, harmaline — are MAOIs. They make other things work.

By itself, Syrian rue produces mild relaxation and slight visual enhancement. Its real power: it activates DMT when taken orally. Without it, DMT-containing plants do nothing swallowed. With it, they become ayahuasca's equivalent.

Persian and Turkish women burned the seeds against the evil eye, wove them into amulets, carried them against the skin. They knew the smoke altered perception. They called it protection. Both things were true.

The warning: As a MAOI, Syrian rue is dangerous with SSRIs, antidepressants, stimulants, aged cheese, cured meats, and many medications. The dietary restrictions are not optional. Research every interaction. A week of preparation is not excessive.

12. Kratom

Mitragyna speciosa. A tree from Southeast Asia. Women in Thailand, Malaysia, and Indonesia chewed its leaves for centuries — for energy, for pain, for stamina through days that started before dawn.

What it does: at low doses, stimulation — alertness, sociability, mild euphoria. At higher doses, sedation and pain relief. Its alkaloids are partial opioid receptor agonists, relieving pain without the respiratory depression that makes traditional opioids lethal. This is why kratom has saved lives.

The women who taught the world about kratom chewed a few fresh leaves. They didn't swallow concentrated extracts. There is a difference.

The warning: Kratom is physically addictive with daily use. Withdrawal is real — body aches, insomnia, restlessness. Use it cyclically. Do not let it become what you need to feel normal.

13. Kava

Piper methysticum. The root of a pepper plant from the Pacific Islands. Women in Fiji, Vanuatu, Tonga, and Hawaii have prepared kava for thousands of years — pounding the root, mixing with water, straining through cloth, drinking at dusk in community.

What it does: kava is an anxiolytic that doesn't cloud the mind. It relaxes the body without the disinhibition of alcohol. Its kavalactones work on GABA receptors differently than benzodiazepines — relaxation without addiction, without memory loss, without fog.

Pacific Island women drink kava for births, weddings, the ordinary end-of-day gathering. The preparation is communal. The drinking is slow. The effect is peace.

The warning: Use noble kava varieties, only the root, prepared traditionally with water. Do not combine with alcohol. Do not use daily for extended periods. The liver toxicity reports are linked to improper preparation — stems, leaves, or solvent extraction.

14. Fly Agaric

The European name for Amanita muscaria — "fly agaric" from its use as insecticide: crushed in milk, it attracted and killed flies. The women who noticed this also noticed what happened when the mushroom was prepared differently.

In European folk medicine, fly agaric salves treated joint pain. The same women sometimes drank the tea. A small amount brought prophetic dreams. A larger amount brought something else entirely.

Viking berserkers allegedly used it for battle, which tells you something about dosage. The women's dose was lower. For vision, not violence.

The warning: Every caution of entry 7 applies. Amanita is not psilocybin. Preparation determines whether you have a spiritual experience or a night of vomiting and confusion. Only one is worth having.

15. The Nightshades

Henbane. Mandrake. Belladonna. Datura. The tropane alkaloid plants. The ones the witches were burned for.

These are deliriants, not psychedelics. The difference is everything. A psychedelic shows you what is in your mind. A deliriant shows you things that are not there and convinces you they are real — conversations with the absent, visions indistinguishable from waking life, flying while motionless.

The women who used them knew the exact dose — typically in flying ointments, absorbed through skin, applied with a broom handle to mucous membranes. The broom was a delivery system, not a vehicle. The flying was an experience, not a mode of transport.

The warning: The gap between a visionary dose and a lethal dose is vanishingly small. Tropane alkaloids can kill you, put you in a coma, or leave you permanently psychotic. Some plants are just poison. Know the difference.

16. Ergot & LSD Precursors

Ergot — Claviceps purpurea — is a fungus on rye, a black spur where grain should be. Women who ate ergot-infected bread in the Middle Ages experienced convulsions, gangrene, and visions. Entire villages danced themselves to exhaustion. Some died. Some saw God. Some were burned for what they saw.

Ergot's alkaloids are LSD's chemical ancestors. Midwives used ergot to stop postpartum bleeding — same pharmacology, different dose, different purpose. They were holding LSD's grandmother in their hands and they knew it stopped haemorrhage. The full synthesis came centuries later, in a laboratory, by men.

The warning: Do not attempt to extract anything from ergot. The alkaloids are toxic at microgram doses. The line between therapeutic and fatal is measured in molecules. This entry is historical knowledge only. Some doors stay closed for a reason.

17. Coca

Erythroxylum coca. The leaf. Not the white powder extracted from it, concentrated, and used to devastate communities. The leaf itself — green, slightly bitter, chewed with a pinch of lime.

Andean women have chewed coca for thousands of years. It suppresses hunger, alleviates altitude sickness, and provides steady energy without euphoria or compulsion. Just the energy to walk up a mountain with a child on your back.

The whole leaf contains alkaloids modulated by other compounds. Coca is not cocaine — coffee is not caffeine powder. The Inca considered it sacred. The Spanish banned it, then taxed it when the indigenous workforce couldn't function without it.

The warning: Coca is illegal in most countries outside the Andes, and the law doesn't distinguish leaf from powder. I am telling you it exists. I am not telling you to break the law.

18. Opium Poppy

Papaver somniferum. The sleep-bringing poppy. The most beautiful and dangerous flower in any garden. Its scored pods weep white latex that dries brown — opium, containing morphine, codeine, and dozens of other alkaloids. It is why millions of women have endured childbirth, surgery, and terminal pain.

Sumeria called it the joy plant. Egyptian women used it to quiet crying children. Greek women offered it to Demeter. Victorian women drank laudanum — opium in alcohol — for menstrual cramps, for anxiety, for grief that had no other name.

The warning: Opium is addictive in a way most other plants here are not. The poppy does not ask. It takes. The line between use and dependence is thin and it moves. It grows easily. It should not grow in yours unless you understand exactly what you are cultivating and what it can cost.

19. Kanna

Sceletium tortuosum. A succulent from South Africa, used by the Khoisan for centuries. The women who gathered it knew which plants were ready and which patch had the right sun exposure.

What it does: kanna is a natural serotonin reuptake inhibitor with mild psychoactive effects. It lifts mood without intoxication. It reduces anxiety without sedation. The Khoisan called it "the pleasant one" — not poetry, description.

For women with low-grade depression, social anxiety, or the flatness that makes every day feel identical, kanna is a gentle hand on the back. It doesn't transform you. It returns you to yourself.

The warning: Do not combine with pharmaceutical SSRIs, MAOIs, or serotonergic medications. Serotonin syndrome is real and dangerous. Start with a pinch. The Khoisan women didn't measure in grams. They measured in feeling.

20. Yopo & Vilca

Anadenanthera peregrina and Anadenanthera colubrina. South American trees whose seeds contain 5-MeO-DMT and bufotenin. Indigenous women ground the seeds to powder, mixed it with lime, and blew it into each other's nostrils through a tube.

What it does: hits fast and hard. Within seconds, the world dissolves. Visions, purging, a sense of dying and being reborn — compressed into thirty minutes of intensity, then a long contemplative afterglow. The medicine does not wait for you to be ready.

The elder women prepared the seeds — roasting, grinding, mixing with lime — a ritual process where the exact proportions were everything.

The warning: Your nose will burn. You will likely vomit. Your heart rate will spike. Not safe for heart conditions, high blood pressure, or mental health vulnerabilities. Yopo does not care about your comfort. It cares about your transformation. Know which one you're seeking.

21. Bufo / 5-MeO-DMT

The toad. Incilius alvarius, the Sonoran Desert toad, secretes venom containing 5-MeO-DMT from glands behind its eyes. The venom is dried and smoked. The experience lasts fifteen to forty minutes and contains the dissolution of everything you think you are.

What it does: there are no geometric architectures here, no entities. Only white light and the complete absence of self. Users describe dying and returning — the ego dissolving until "you" no longer refers to anything. When you come back, you remember what it was like not to be a person, and that changes you.

Synthetic 5-MeO-DMT is chemically identical and involves no animal. The toads are endangered by commercial extraction.

The warning: This is not a first psychedelic. Do not approach without extensive experience and a trained sitter. The dissolution of self is therapeutic for some, traumatic for others. You won't know which until it happens.

22. Mapacho

Nicotiana rustica. Not the cigarette tobacco of commerce but its wilder, stronger cousin — up to nine times the nicotine. What indigenous peoples of the Americas smoked, snuffed, and drank before a sacred plant became an industrial addiction.

Amazonian women use mapacho in ceremony — smoke blown over the body, over the crown, over the ayahuasca brew. The smoke is protection. The nicotine is grounding. When the visionary experience overwhelms, mapacho pulls you back into your body, into the room, into having lungs.

Mapacho is not recreational. It is medicine with a proper context. The women who work with it use it with intention — to protect, to ground, to seal.

The warning: Highly addictive if used habitually. Nicotine is nicotine regardless of the plant. The line between ceremonial and daily use is the line between sacred relationship and chemical dependency. Do not cross it by accident.

23. Mugwort & Wormwood

The dreamers' herbs. Artemisia vulgaris — mugwort — and Artemisia absinthium — wormwood. Both are oneirogens: they enhance dreaming. Not the kind where you're late for a test. The kind where you receive information, meet the dead, wake with answers you didn't have when you fell asleep.

Both contain thujone, lowering the threshold between waking and dreaming. Smoked, brewed, or in a pillow, they make dreams vivid and lucid. Women kept dream journals and navigated that world as fluently as this.

Mugwort is gentler. Wormwood is sharper — it's the active ingredient in absinthe, and in sufficient doses, neurotoxic.

The warning: Do not use during pregnancy — thujone is an abortifacient, which is part of why these herbs appear in witch trial records. A pinch of wormwood is enough. A handful is not. These will not put you to sleep. They will change what happens once you get there.

24. Calea Zacatechichi

The dream herb. Calea zacatechichi, from Mexico, used by the Chontal people for divination through dreams. The leaves are smoked or brewed into an extraordinarily bitter tea. The bitterness is part of it. Some things must be earned.

What it does: Calea produces vivid, narrative dreams — with plot, with meaning, with information you didn't consciously possess. Chontal women drank the tea before sleep with a specific question: where is the lost object, who is the thief, what is the cause of the illness. They woke with the answer.

Calea doesn't produce waking effects. The medicine happens on the other side of sleep.

The warning: The bitterness is legendary — it can trigger vomiting. Smoking is gentler. The dreams can be disturbing and may surface things you've been avoiding. That is the point. That is also the difficulty.

25. Wild Lettuce

Lactuca virosa. Opium lettuce. A tall, spindly plant oozing white latex — lactucarium, the poor woman's opium. It grows in waste places, neglected fields, pavement cracks where nothing else takes root.

What it does: a mild sedative and analgesic. It calms without intoxicating. It relieves pain without addiction. The latex, dried and smoked or brewed, produces gentle relaxation — not opium's potency, but opium's function. For women who cannot access or do not want pharmaceutical pain relief, wild lettuce is an ally that asks for nothing in return.

Victorian women used it for menstrual pain, restlessness, sleepless children. It was freely available, effective, and unregulated. Then the pharmaceutical industry arrived. Wild lettuce went back to the waste places. It's still there.

The warning: Too much produces dizziness, nausea, and a cheap-wine hangover. Start with a few drops. Do not combine with alcohol or sedatives. Harvest only from unpolluted sites.

26. Sananga

Eye drops from Tabernaemontana undulata, an Amazonian shrub. The Matsés and other peoples use sananga before hunting — it sharpens sight, both physical and the kind that tells you where the animal will be before it arrives.

What it does: anti-inflammatory, antimicrobial, used to treat eye infections and improve visual acuity. Energetically, it removes panema — accumulated negative energy that makes everything harder. Women use it before ceremony, before important work, before days requiring clarity.

The sting passes. The clarity remains. You will cry. That is part of it. The tears carry out what the sananga loosens.

The warning: Sananga hurts — genuine pain for thirty seconds to a minute, not discomfort. Do not use with recent eye surgery, infections, or injuries. Source from reputable suppliers who work directly with indigenous communities. The knowledge is theirs. Your money should be too.

27. Rapé

Pronounced ha-PEH. Sacred snuff made from mapacho tobacco and ashes of medicinal plants — each tribe with different plants, different intentions.

What it does: blown into the nostrils through a pipe. The effect is immediate and grounding — mind clears, body settles, the vibration drops from head to heart. Used before ayahuasca ceremonies and as medicine in its own right.

The women who prepare rapé, the rapézeiras, take days or weeks — curing tobacco, burning plants to ash, praying over the mixture. The medicine is in the process.

The warning: Rapé is intense. Your eyes will water, your nose will run, you may vomit — and in many traditions the purge is welcomed. It is not recreational. It is a cleaning. Cleaning is not always pleasant.

28. The Guide

The twenty-eighth entry is not a plant. It is you — the woman who knows, or is learning, or will know when the time comes. The grandmother who held a hand during the first mushroom journey. The aunt who prepared the ayahuasca. The midwife who knew which ergot dose would stop the bleeding and which would stop the heart. The sister who sat beside you all night, making tea, saying nothing, being there.

This is what they burned us for. Not the plants — anyone can pick a mushroom. What they burned us for was the wisdom of holding: the skill of sitting with someone in altered states, of knowing when to speak and when to be silent, of understanding that the medicine is not the substance but the container it is taken in.

Without a guide, the strongest psychedelic is just a chemical. With one, a cup of mugwort tea can change your life.

How to guide: Be present. Be sober. Be silent unless silence is harmful. Have water, a bucket, and a blanket ready. Know the substance's arc — when it rises, when it peaks, when it falls. Do not impose your interpretation. Do not leave them alone. Do not make it about you.

The first guide was a woman who sat beside another woman and said: I am here. You are safe. Whatever comes, we will meet it together.

That is the tradition. That is what they tried to burn.

It didn't work.

The plants are not the crime they told you they were. The crime was knowing them without permission. Permission is no longer required.

Notes

The herbs in this book are what I know. But you will discover things I haven’t. A combination that works for you and no one else. A preparation your grandmother taught you that isn’t written down anywhere. A plant that grows in your garden that I’ve never even heard of.

These pages are yours. Write down what works. What didn’t. What you tried on a Tuesday because nothing else was helping and it turned out to be exactly right. What your friend told you over tea that changed everything. What you discovered by accident and have been doing ever since.

The knowledge moves forward when we add to it. Add yours.