Mindfully Care for Your Body to be Healthy, Happy, and Whole
We have been talking about our “Inner Home for Happiness” and how we can use this metaphor to guide us to mindfully address the various parts of us that need care. The third wall, or pillar, of our “Inner Home for Happiness” is “The Pillar of the Body.” The main premise of whole-body care is “Make Your Cells Happy.” The three habits associated with this pillar are “Nourish Your Body,” “Energize Your Body,” and “Tune into Your Body’s Wisdom.”
When we experience events in our lives that feel threatening, our bodies send us signals in the form of physical sensations such as racing hearts, nausea, shortness of breath or muscle tension. Our nervous systems go into defense mode. Hormones and chemicals spring into action signifying to us that something is out of sorts and needs our attention and care. When we live life on auto pilot, these signals lead to thoughts, emotions and behaviors that may not support our highest good. When we learn that our nervous systems are caretakers, and nod enemies, we can intentionally reach for coping tools that integrate our minds, emotions, and bodies by engaging in thoughts and habits that cause our systems to communicate with each other and to work together. When we listen to our inner voice and notice the signals our bodies send us, we can learn to manage our emotions rather than giving them free reign to manage us. We can experience a more seamless integration that promotes greater joy and comfort.
Therefore, tune into your body’s wisdom.
Nourish Your Body
This is such a broad topic. Nourishing our bodies is about more than what we eat.
Years ago I took a cardio health improvement course taught by Dr. Hans Diehl who was based at Loma Linda University in California. He shared the interesting observation that some of us live to eat. Others eat to live.
He counseled eating whole foods. He jokingly encouraged us to eat nothing that had a face or a mother. While you may not be as strict as he encourages us to be, you can intentionally choose foods that promote healthy living. Food and water are the fuel that enable us to think, feel, move, and act for our highest good. Here are some tips to keep in mind.
Drink plenty of water. Experts suggest drinking at least 64 ounces of water each day. Keep a water bottle nearby and sip frequently throughout your day.
Eat a healthy breakfast to energize your body for the day. The noon meal is also considered optimal for healthy living. Enjoy your final meal before 7 PM; stop eating at least three hours before going to bed. This allows our bodies to do digestive work before we sleep. This allows our bodies to focus on healthy, rejuvenating work as intended during our hours of rest.
Our bodies are designed to rest during nighttime hours when nature sleeps. You may notice that you naturally feel sleepy between 9:30 and 10 PM. Endeavor going to bed at this time. Our bodies do their most healing work between the hours of midnight to 2 AM.
Take care of your body so that it will take care of you.
Energize Your Body
Positive psychologists say there are two kinds of energy, contraction, and expansion. It is difficult to feel happy when we are contracted. The goal, then, is to engage in thoughts and behaviors that cause us to feel happy or expanded.
You may have heard the phrase, “a body in motion stays in motion.”.” Movement supports our limbic system to keep the hormones and chemicals flowing to all our cells for optimum health. Even simple actions such as standing and stretching support this process. Regular exercise for just twenty minutes a day sustains and energizes our bodies so that they can take care of us.
No matter what you do, develop a regular, intentional relaxation breathing practice. Anxiety experts say that at least three minutes of intentional relaxation breathing each day teaches our bodies what safety feels like. When we know how to use relaxation breathing as a calming, grounding tool, we can slow down our nervous systems.
There are several different relaxation breathing practices. One is called Pursed Lips Breathing. Breathe in gently through your nose and hold for a count of four. Then purse your lips and exhale as if you are blowing through a straw. Exhale for a count of six to ten beats. This act of pushing our breath out is the cleansing part of the action. It releases toxins such as carbon dioxide.
Consider taking yoga or making a study of breathing practices to find one that is comfortable for you. Our breath is not just a mechanical life force. It is a grounding tool that is with us all the time.
Tune Into Your Body’s Wisdom
The afore mentioned concepts are common sense approaches to taking care of our bodies. Make a point of noticing and naming the physical sensations that alert you that you need to take care of yourself. What are the activating events? What are the physical sensations telling you about what you need? It is important to notice and understand these signals and what they mean. Once you become aware of the causes and effects, you will be able to more quickly and efficiently choose tools that calm, ground, and enable you to respond mindfully. Try this emotional body scan exercise to help you tune into your body’s wisdom.
Instructions:
- Sit or lie down in a quiet place.
- Breathe slowly.
- Scan your body from head to toe. Where do you feel tension, pressure, tightness?
- Ask:
- “What emotion lives here?”
- “What is this part of me trying to say or protect?”
- Gently place your hand on that area and say:
“It’s okay to feel this.” I’m here for you.”
Next time you have occasion to regulate your mind, emotions, and body, take intentional action. Your body will thank you.