A Free 30-Day Ancestral Healing Journey

Always Free · No Subscription

You Were
Always the
Medicine.

A 30-day journey back to yourself — rooted in the healing wisdom your ancestors carried forward through centuries of survival, in kitchens and songs and seeds.

Begin Your Journey Get the Book
🌿

"The ritual of healing helped maintain proper relationships between living persons and the world of ancestors and spirits."

Rise
The Feeling

There is a version of you that doesn't chase.

That doesn't shrink.

That wakes up knowing — not hoping, knowing — that she is worthy of everything she has been asking for.

She speaks beauty over her food before she eats it. She moves through the world with intention. She sleeps deeply, in a room she made sacred.

She has let go of what was never meant for her. She is surrounded by people who match her energy.

She is not who you are becoming. She is who you already are.

Roots & Rising is not a self-help program. It is a homecoming.

This Was Never Lost.
It Was Waiting.

Somewhere in your family line, there is a woman who knew things. She knew which plant to boil when someone was sick. She knew how to speak over water before her family drank it. She knew that the way you enter a space matters.

What she knew traveled through centuries — through the Choctaw and Seminole and Tunica peoples of the South, through the enslaved African healers who kept plant knowledge alive in secret, through your grandmother's hands, through the songs that played at every cookout and every front porch gathering.

"The process of gathering herbs was a ritual that connected enslaved people to their higher power and the nature around them."

That lineage is yours. Roots & Rising is built on it — honestly, humbly, and with deep gratitude for what was carried.

30 Days.
Four Sacred Teas.
One Honest Journey.

This is not a detox. This is not a diet. This is not a productivity hack dressed up in crystals.

This is a ritual. Each week is anchored in a healing practice — inspired by the traditions your ancestors carried, adapted for the life you are living now.

Week One

The Calling In

Release what has been taking up space. Make room. Begin. The sacred fire starts here.

🫖 Clove & Cinnamon Clarity

Week Two

The Awakening

Step into the identity of your higher self. Not someday. Now. The anointing begins.

🔥 Ginger Fire

Week Three

The Rooting

Come back to the earth. Come back to your body. Come back to the community that holds you.

🫐 Elderberry Protection

Week Four

The Becoming

You have done the work. Now let yourself receive it. Build your sleep sanctuary.

🌸 Lavender & Peppermint
🫖

Sacred Tea Ceremonies

Four weekly teas rooted in ancestral plant medicine, brewed with intention and spoken over before drinking.

🕯️

Evening Rituals

The sacred fire. The anointing. The sleep sanctuary. Each night is a ceremony of tending to yourself.

✍️

Letter Activities

The release letter. The younger self letter. The future self letter you mail to yourself.

🎵

Music as Medicine

528Hz healing frequencies and the Maze records from every cookout. Our ancestors never healed in silence.

This Was Made for You If —

You are a Black, Brown, or Indigenous woman who has been taking care of everyone else so long, you've forgotten what it feels like to tend to yourself.

You have always felt connected to something older than self-help — something rooted, something ancestral — but you haven't had a container for it.

You want to manifest through real work — through releasing, ritualizing, showing up for yourself the way you show up for everyone else.

Your healing has to include community. Because you know, in your bones, that we do not rise alone.

You are tired of wellness spaces that don't look like you, don't sound like you, don't know anything about where you come from.

You are someone who is ready to come home. That's all this asks. The rest is already in you.

What the
Grandmothers
Kept
Ashana Bigard
🌿

The Book
That Started It All

"Someone decided who we were — and they were wrong. Across Louisiana and Mississippi, entire communities were stripped of their Indigenous identity by government officials who rewrote birth certificates, redrew racial lines, and buried the evidence so deeply that generations of families grew up strangers to themselves. This book is the story of what survived anyway."

Get It on Amazon

Can't afford it? Email directly — a digital copy will be sent with no questions asked. This history belongs to all of us.

Ritual Supplies

The Collection

Every product listed was chosen for its alignment with these rituals. As an Amazon Associate, a small commission is earned from qualifying purchases at no extra cost to you.

As an Amazon Associate, I earn from qualifying purchases. Every product was chosen for its alignment with these rituals — not for commission rate.

Rotating Guidance

Seasonal Wisdom

The kind of knowledge that used to travel through families automatically — grandmother to mother to daughter. Consider this a restoration of that chain.

You should be outside. Here's how to protect yourself while you are.

Spring and summer are your seasons for nature walks and morning greetings to the dawn. Get outside. Stay outside. But here is something to know: every time you come in from outdoors during pollen season, pollen travels with you — it lands in your hair, settles on your skin. And then you lay your head on your pillow, and everything that was outside is now on the fabric your face breathes against for eight hours.

  • Wash your pillowcase every 2–3 days during pollen season. Every day if your allergies are severe. Your pillowcase is the surface your face breathes on all night.
  • Wash your bonnet and sleep cap weekly. Pollen in your bonnet means pollen on your scalp all night — scalp irritation, itching, and inflammation, especially for sensitive skin.
  • Rinse your hair before bed during peak pollen weeks. A rinse removes what settled on your strands throughout the day.
  • Add eucalyptus oil to your diffuser at night. Eucalyptus is a documented natural decongestant. Your ancestors burned aromatic plants for exactly this reason.
  • Wash your face as part of your evening ritual. Remove the day — including everything invisible that came in with you from outside.

The air is changing. So should your practice.

Fall is the season of releasing — in nature and in your body. The trees are letting go. And your skin, your sinuses, and your energy are all adjusting whether you are paying attention or not. This is historically when people get sick — not because of the cold itself, but because of the transition.

  • Begin switching to a thicker moisturizer before you feel dry. Look for shea butter, cocoa butter, or oil-based moisturizers. They create a barrier that locks moisture in as humidity drops.
  • Bring ginger back to the center of your tea ritual. Ginger is your immune system's best friend during seasonal transitions — anti-inflammatory, circulation-boosting, and warming.
  • Watch your indoor air. When you close your windows for the first time in fall, you seal in whatever was living in your vents all summer. Change your HVAC filter before you seal up.
  • The release letter practice was made for fall. This is the season of intentional letting go. The trees will show you how.

Cold air is not your enemy. Unprotected skin is.

Winter is the season your body asks most loudly for tenderness. Cold air pulls moisture out of your skin before you even feel it happening. This is where the anointing ritual becomes not just spiritual — but physically necessary.

  • Apply your body oil before you go outside — not after. Oil on slightly damp skin after your shower creates a seal that holds warmth in. Most important for knees, elbows, hands, and ankles — the places that crack first.
  • Your hands deserve extra attention. Keep a small jar of shea butter next to every sink. Tend to your hands. They do everything.
  • Drink more water than you think you need. Heated indoor air is drying. Most people are mildly dehydrated all winter. Your morning tea ritual is not optional in winter. It is essential.
  • Cover the back of your neck when you go outside. This sounds like something an elder would say — because it is. A scarf is protection, not fashion.

Your body knows the season is changing before the calendar does.

Before spring arrives, the body wants to move out what accumulated over winter. Your lymphatic system, your liver, your skin — they are all ready to release what winter held. Our ancestors understood this as cleansing time.

  • Return to your elderberry tea. After a winter of heavy foods and indoor air, elderberry's antioxidant properties help your body transition. Brew it daily in February and March.
  • Open your windows the first warm day — even for 30 minutes. Let the stale winter air out. Light your cedar or sage as the fresh air comes in. Your home needs to breathe too.
  • Begin your nature walk practice early. The first warm days are when the earth is most actively releasing its own winter energy. Connect to that renewal.
  • This is the perfect time to start your 30-day journey. Spring is new beginning. The season of calling in. If you have been waiting for the right time — this is it.

Community Knowledge

The Wisdom Circle

"Every elder in every community had something to share. A root they swore by. A soup that fixed everything. This is where we keep that alive."

The simplest allergy season tea: Fresh ginger slices + juice of half a lemon + one tablespoon raw honey + the smallest pinch of cayenne. Pour hot water over it. Steep five minutes. Drink warm every morning before you leave the house. My grandmother didn't know those words for it. She just knew it worked.

❤ 47💬 12 replies

When you feel something coming on but it hasn't hit yet — that moment when you know. This is what I make: chicken broth, a whole head of garlic (roasted first), onion, fresh ginger, turmeric, black pepper, and a handful of whatever green is in the fridge. Simmer low and long. The turmeric needs the black pepper to activate — don't skip it.

❤ 89💬 23 replies

Spring reminder from someone who learned the hard way: your bonnet is collecting pollen the same way your pillowcase is. I started washing mine every Sunday during pollen season and the difference in my morning congestion was immediate. Thought I was getting a cold every spring for years. I wasn't. I was sleeping in yesterday's outdoor air.

❤ 134💬 41 replies
Ashana Bigard
Native New Orleanian · Author · Granddaughter of a Black Masking Indian · Founder of Roots & Rising
Get the Book on Amazon →

Some people find their purpose. Others are born into it.

I grew up in New Orleans — the real New Orleans. The one that lives in the smell of something good cooking before you even open the door. The one that lives in second lines and front porches and the way people in my city hold each other in grief and in joy with the same fierce tenderness.

My grandfather was a Black Masking Indian. What he was, really, was a keeper of something ancient — a living bridge between the African ancestors who survived the Middle Passage, the Indigenous peoples of Louisiana and Mississippi whose land and knowledge made survival possible, and the generations of Black Southern people who wove those two worlds together into something that looked like feathers and beadwork and song — but was actually resistance. Memory. Identity. Survival.

Growing up in New Orleans during the War on Drugs meant growing up in the middle of something designed — whether anyone said so out loud or not — to dismantle the community structures that had kept Black people whole for generations. I carry those wounds. I am not ashamed of them. They are part of what made me a researcher and a writer.

What started as personal healing became a six-year research journey. The deeper I went, the more I found that our history had not been lost. It had been taken. Deliberately. And the evidence of who we were was still there — in the practices that survived in the very culture I grew up in without anyone telling me what they meant.

Roots & Rising was not a business idea. It was a necessity. Built not as an expert standing above you — but as a woman from New Orleans who grew up watching her grandfather wear feathers that told the whole story of who we are, and who spent six years finding the words to tell it to you.

Your 30 Days Begin
When You're Ready.

Not when everything is perfect. Not when the grief is gone or the job is better. Now. With a cup of tea and an intention. With a candle and your own name spoken out loud. That is all this asks of you.

Free always. No spam. Unsubscribe any time.

Get the Book
As an Amazon Associate, I earn from qualifying purchases. · Roots & Rising is not therapy. For deep mental health support, please work with a licensed professional. · This is a ritual. A remembrance. A return.