HEALING SPIRIT, MIND, AND BODY
(IN NO PARTICULAR ORDER)
Keep in mind that change takes time to incorporate into daily life. Biting off too much at one time will often lead to feelings of overwhelm or failure. Even small changes need time to find their place in our daily routine. We are more likely to succeed when we choose a project that feels timely and authentic. Choose something that you relate to, and give it time to become a habit before picking something else.
Cut Yourself Some Slack: The second step is embracing the unavoidable wrong turns and imperfections. We all occasionally need time and space to regroup and reconsider. And all along the way, we need time and space to relax and enjoy ourselves guilt free. Stress from unrealistic expectations and pressure is hard for the body and spirit to process. We all have different needs, we all have different gifts to offer, and we all function best at different paces.
Rethink Time: It is hard to talk about time in a non-consumer way. We spend time, waste time, save time, make time, and consider what to do with time. To step out of this perspective, it can be helpful to think of time as an energy river that we are traveling along. From this perspective we can think about our interaction with this energy. Do we feel aligned with its flow, are we feeling grounded in the present? Do we seek out positive strands of this energy flow, are we flowing in a space that has room for the people and activities we love, for what brings us joy? Do we look ahead to understand where the energy flow is headed and where within this flow, we would like to find ourselves? Are we prepared for the near and/or distant part of this flow? In such a flow, there is no rushing ahead or being left behind. We move as the universe moves.
Live Below Your Means: The financial aspect of this can be hard to achieve for some. Supporting children and other family members, being retired or disabled with a low fixed income, or just not quite making ends meet, all make it near impossible. However, living beneath our means can also apply to our calendars and the lifestyles we admire and strive for. Unhooking from consumer-culture helps us unhook on many levels. It helps to consider what simple things we enjoy, what is free and/or low stress. It also helps to consider what life-styles and consumer items we currently desire. Do we want/need these in an authentic way, and if the answer is yes, how we can we reshape these into something less expensive and/or more earth-friendly.
Explore Mindfulness: Yes, mindfulness has been over-admired, over-prescribed, and over-defined. So it is helpful if we begin by releasing whatever magazine or lifestyle blog image comes to mind. Instead we can think of it as an extension of living below our means. We explore what sooths our spirit, what grounds us and allows us to feel ourselves present in our bodies. We might consider what calms our fears, worries, and/or anxiety? We might consider in what ways we can unhook from consumer-culture notions like “busy people are important people” or “busy people are popular people”. From this more grounded place, we are better able to enjoy the beauty of a quiet moment.
Declutter: Yes, also a bit cliché these days. However, owning less stuff does actually free up energy in our lives because everything that we own, owns us. We are connected to everything we own through an energetic string. This means that physical clutter can become spiritual clutter. On the other hand, caring for items we love or value creates a source of positive energy. The string that connects us to these items can bring depth and enjoyment to our lives. When we get rid of the clutter, we have more space to enjoy these items. When we take the time sort through the clutter, it can also be helpful to consider our shopping or collecting habits. In other words, how does the stuff get here in the first place. Furthermore, exploring ways to buy less stuff is good for the pocketbook and the earth.
Unplug: Social media, and messaging have become a major focus of our consciousness. On the one hand, these tools can create a connectedness that brings joy to our lives. On the other hand, this external center of focus can lead to feelings of inferiority, hopelessness, and loneliness. We might feel pressure to keep up, to be part of the conversation or movement as we look through the many causes people post about. We may end up feeling left out or overlooked as we look at photos of other’s lives. Either way it is good to limit our exposure time to these resources, to bring the center of focus back to the current moment, allowing us to become fully present in our physical world once more.
Turn off the News: Our society has gotten a bit addicted to the endless churning of the daily news cycle. Much of it is fears-based drama, which is often divisive, compelling, and repetitive. The positive often gets lost in this tunnel-vision view of the world. Being informed can help us understand our world better. It can help us understand how we might be part of the solution. However, constantly being plugged into the news cycle is not helpful. It numbs us to the trauma as we internalize it, and our minds and bodies carry the weight. It is good to consider what level of news feels helpful and at what point consuming it becomes a toxin?
Spend Time in Nature: All time in nature is grounding and healing for body, mind, and spirit. It does not have to be a paid for experience like guided forest bathing. It does not require expensive outdoor gear. Simply find a nice quiet spot, have a seat, and listen to the voices of nature. There is guidance, wisdom, and companionship available within the life-web, should we slow down and listen.
Practicing Gratitude: Implementing any of these steps becomes easier if we approach them from a place of authentic gratitude. Being in a place of authentic gratitude is less about creating lists of things we do feel grateful for, or think we should feel grateful for, and more about opening to the present moment. From this place, we can listen to our deeper selves and the voices of the life-web. Within these places, lives a message of love and belonging. Allowing this message into our consciousness naturally opens us up to a reciprocal relationship with the universe. We feel loved and so we give love in return.
Get Enough Sleep: Yes, we have all heard this time and time again, but are we actually getting enough sleep? The benefits are plentiful. It improves mental health, brain function, and helps prevent dementia, it improves our immune response, it reduces blood pressure, inflammation, and risk of heart attacks. Not to mention our ability to enjoy our waking hours. There are many guidelines out there about how much sleep is needed. These can be helpful as a starting guideline, but ultimately, how and when to sleep needs to be a conversation between our schedules and our bodies.
Exercise: Again, yes, not new news. If anything we all feel a bit lectured on this subject. However, there really needs be two different words for this; one to describe what is helpful for basic wellness and one for the more enthusiastic, and often a bit extreme, fitness training, which, for the most part, is the definition that gets all the attention. Aside from the output and commitment levels required for each, there is also often a consumer-culture difference. Most fitness programs require money and a set schedule, while wellness is free and incredibly simple. It is movement in any form on a regular or semi-regular basis, as we listen to our bodies for guidance. Walking and gardening are great as they also include fresh air, but cleaning or walking in place while watching TV are also good options. A good mantra for wellness is “A body in motion, stays in motion”. Moving often and consistently prevents all sorts of aches and pains, which makes living and aging easier and more enjoyable. There are of course times when guidance and comradery are needed or desired. As we consider classes or gyms, it is helpful to consider how we might approach these from a place of personal wellness and joy rather than a belief that we need to somehow be better or different.
Stretch: Keeping things loose and moving is the goal. For some, this can be as simple as a few basic stretches anytime we stand up to take a break from our computer or finish a physical activity. For others, this could mean yoga or other instructor lead class. Either way, the most important part is understanding what our bodies need and enjoy. The function of basic stretching is to loosen stiff or tense muscles and open our bodies to the present moment. It is not a practice that requires pushing ourselves beyond our comfort zones. And just like Exercise, it is helpful to keep an inward focus that helps support personal wellness rather than an image of what it is supposed to look like to others.
Skip the Diet: Keeping a healthy weight is important, but time and time again, studies have shown that diets do not support wellness. Even when successful, they tend to be short-term solutions that leave us feeling bad about ourselves and our bodies. One problem is the way we define what is healthy. The BMI (how much fat a body is supposed to have) is based on a system invented by a mathematician, with no medical training, in the 1830’s to measure white males. In other words, female bodies and the bodies of non-white people were not considered when creating this non-medical system. Another problem with diets is the use of artificial foods, which have fewer calories, but also less nutritional value. They leave us feeling hungry even when full because our bodies are still hungry for actual nutrients. Diets take things away, which often leads to feelings of shame and deprivation. Wellness-focused eating adds healthy foods and habits a little at a time, allowing us to find what feels helpful and authentic. This approach is slower, but longer lasting.
Eat More Plants: One part of wellness-focused eating is increasing the amount of plants that we eat. This does not need to mean changing our food choices in extreme ways. A well rounded plate should contain about 50% vegetables, 25% grains, beans, or legumes, and 25% or less animal products (for those who of us who are not vegetarian). Eating mostly plants is great for many reasons. From a health perspective, they are high in nutrients and fiber that our bodies need. They reduce inflammation and the risk of diseases like cancer. They also cost less than meat, dairy, eggs, and processed foods, so they are good for the pocketbook. Plant based foods are better for the planet as well, so our bodies feel lighter, and our environmental footprint is lighter.
Eat a Variety of Vegetables: Mix it up, branch out, explore the many vegetable options available these days. This exploration is more enjoyable when we eat the vegetables that taste good to us personally. Forcing ourselves to eat fruits or vegetables that we do not like is not necessary and it can discourage us from eating other vegetables. Likewise, it is best to stay away from trend eating. Health trend industries tend to hold one fruit or vegetable above the others. As a result we tend to over-consume one product. This is bad for two reasons. First, there is no such thing as a miracle fruit or vegetable. If we over-focus on one, we miss out on the health benefits of the others. Secondly, when western society follows a health trend, the developing nations and their lands suffer. Consider, what will happen to the farmers, in impoverished regions, who clear cut land to grow what is trending once we, inevitably, lose interest in that crop and move on?
Eat Herbs: All herbs contain healing, strength building, and empowering properties. There are times when a specific herb might be needed, but in general, holistic health is as simple as adding herbs and spices to our meals. Keep it simple, an herb or spice does not need to be exotic or expensive to provide health benefits. Parsley, for example, is a nutrient dense plant that reduced blood pressure, supports bone health, supports eye health, protects against cancer, and has antibacterial properties. When we begin by considering what herbs or spices are local to our ecosystem, what herbs we can grow in our gardens, we learn more about the land, and we connect with the land a molecular level as we consume these plants.
Teas are also a great way to consume herbs, although, keep in mind that commercially produced “herbal Teas” often contain various “natural flavors” and sweeteners to create a more mainstream flavor. They do not contain the same health benefits as true herbal teas.
Eat Local: There are many excellent reasons to eat local produce when possible. The produce does not have to travel across the globe, which means it is fresher and more likely to have ripened naturally. Local foods also use less fossil fuel to arrive at our homes, thus they have a lighter environmental footprint. Eating with the season also helps avoids trend eating, which knocks our bodies off balance, and it connects us to the land where we live.
Drink Water: Staying hydrated helps increase brain function and energy levels. It helps reduce inflammation, muscle cramps, headaches, and insomnia, among other things. Drinking local water, as long as it is safe, also helps us to connect to the land, as water carrier with it the memory and wisdom of everything it passes through. Filtering the water does not affect this, ignore the raw water movement. When we get bored with water, it is better to add a splash of lemon juice, cucumber slices, or herbs like mint, lemon balm, or saffron rather than store bought flavors.
Reconsider Body Products: This can be tricky to navigate. On the one hand, the FDA does not regulate which chemicals are allowed in lotions, shampoos, and makeup etc., which often means that commercial products contain chemicals like phthalates and sulfates which are harmful to our health, while others contain products like palm oil and argon oil that are unsustainable and harmful to the Earth. On the other hand, the all-natural and plant-based products have not been tested for safety or effectiveness either. Many “all-natural” products contain high amounts of essential oils or other plant products that can cause rashes or allergic reactions. The best approach is using products that are neutral. Look for fragrant-free products that have not been tested on animals. Keep in mind that whatever goes on the skin goes in the body.
With this neutral, fragrant-free base, we can enjoy fragrances with intention. This helps calm our senses, as too many conflicting scents can be confusing and overwhelming for the psyche. The little dab of our chosen fragrance goes on top of the neutral products, which gives our skin a break, while we enjoy the scent. Furthermore, when we use different fragrances for different occasions or seasons, we do not become nose blind to our favorite scents.
Rethink Lighting: Many of us have gotten use to sleeping with light pollution from night-lights, electronic devises, TVs, and/or street lights. Our minds may find comfort in these light sources, but our bodies and subconscious do not. We have evolved to sleep in darkness, so our bodies struggle to sleep as deeply as we need when there is too much light. Modern studies have shown that people who suffer from insomnia can reset their sleep rhythms by sleeping outside in a tent for about 7-10 days. This works in part because we reconnect with nature, but mainly because of the natural darkness camping offers. We can achieve a similar benefit at home by reducing the light-pollution in our bedrooms. We can do this by removing all or some electronic devices, glowing clocks, TVs, and night-lights from the bedroom. We can also install blackout shades on our windows to reduce light from street lights and neighbor’s homes.
Use Natural Remedies When They don’t Conflict with Medical Science: Our society seems to have a pill for everything, but they are often hard on our body, and often have undesirable side effects. If you can find a natural remedy that actually works well with your mind and body, use that instead. But also be realistic and kind to yourself. Many “all-natural” remedies do not work and can be counter-productive. Sometimes the prescription drug is the right choice. A plant product, for example, can alleviate some feelings of depression, but will often not help with clinical depression. Likewise, a plant product can boost an immune system, but it will not provide the immunity that a vaccine can.
Rethink Time: It is hard to talk about time in a non-consumer way. We spend time, waste time, save time, make time, and consider what to do with time. To step out of this perspective, it can be helpful to think of time as an energy river that we are traveling along. From this perspective we can think about our interaction with this energy. Do we feel aligned with its flow, are we feeling grounded in the present? Do we seek out positive strands of this energy flow, are we flowing in a space that has room for the people and activities we love, for what brings us joy? Do we look ahead to understand where the energy flow is headed and where within this flow, we would like to find ourselves? Are we prepared for the near and/or distant part of this flow? In such a flow, there is no rushing ahead or being left behind. We move as the universe moves.
Live Below Your Means: The financial aspect of this can be hard to achieve for some. Supporting children and other family members, being retired or disabled with a low fixed income, or just not quite making ends meet, all make it near impossible. However, living beneath our means can also apply to our calendars and the lifestyles we admire and strive for. Unhooking from consumer-culture helps us unhook on many levels. It helps to consider what simple things we enjoy, what is free and/or low stress. It also helps to consider what life-styles and consumer items we currently desire. Do we want/need these in an authentic way, and if the answer is yes, how we can we reshape these into something less expensive and/or more earth-friendly.
Explore Mindfulness: Yes, mindfulness has been over-admired, over-prescribed, and over-defined. So it is helpful if we begin by releasing whatever magazine or lifestyle blog image comes to mind. Instead we can think of it as an extension of living below our means. We explore what sooths our spirit, what grounds us and allows us to feel ourselves present in our bodies. We might consider what calms our fears, worries, and/or anxiety? We might consider in what ways we can unhook from consumer-culture notions like “busy people are important people” or “busy people are popular people”. From this more grounded place, we are better able to enjoy the beauty of a quiet moment.
Declutter: Yes, also a bit cliché these days. However, owning less stuff does actually free up energy in our lives because everything that we own, owns us. We are connected to everything we own through an energetic string. This means that physical clutter can become spiritual clutter. On the other hand, caring for items we love or value creates a source of positive energy. The string that connects us to these items can bring depth and enjoyment to our lives. When we get rid of the clutter, we have more space to enjoy these items. When we take the time sort through the clutter, it can also be helpful to consider our shopping or collecting habits. In other words, how does the stuff get here in the first place. Furthermore, exploring ways to buy less stuff is good for the pocketbook and the earth.
Unplug: Social media, and messaging have become a major focus of our consciousness. On the one hand, these tools can create a connectedness that brings joy to our lives. On the other hand, this external center of focus can lead to feelings of inferiority, hopelessness, and loneliness. We might feel pressure to keep up, to be part of the conversation or movement as we look through the many causes people post about. We may end up feeling left out or overlooked as we look at photos of other’s lives. Either way it is good to limit our exposure time to these resources, to bring the center of focus back to the current moment, allowing us to become fully present in our physical world once more.
Turn off the News: Our society has gotten a bit addicted to the endless churning of the daily news cycle. Much of it is fears-based drama, which is often divisive, compelling, and repetitive. The positive often gets lost in this tunnel-vision view of the world. Being informed can help us understand our world better. It can help us understand how we might be part of the solution. However, constantly being plugged into the news cycle is not helpful. It numbs us to the trauma as we internalize it, and our minds and bodies carry the weight. It is good to consider what level of news feels helpful and at what point consuming it becomes a toxin?
Spend Time in Nature: All time in nature is grounding and healing for body, mind, and spirit. It does not have to be a paid for experience like guided forest bathing. It does not require expensive outdoor gear. Simply find a nice quiet spot, have a seat, and listen to the voices of nature. There is guidance, wisdom, and companionship available within the life-web, should we slow down and listen.
Practicing Gratitude: Implementing any of these steps becomes easier if we approach them from a place of authentic gratitude. Being in a place of authentic gratitude is less about creating lists of things we do feel grateful for, or think we should feel grateful for, and more about opening to the present moment. From this place, we can listen to our deeper selves and the voices of the life-web. Within these places, lives a message of love and belonging. Allowing this message into our consciousness naturally opens us up to a reciprocal relationship with the universe. We feel loved and so we give love in return.
Get Enough Sleep: Yes, we have all heard this time and time again, but are we actually getting enough sleep? The benefits are plentiful. It improves mental health, brain function, and helps prevent dementia, it improves our immune response, it reduces blood pressure, inflammation, and risk of heart attacks. Not to mention our ability to enjoy our waking hours. There are many guidelines out there about how much sleep is needed. These can be helpful as a starting guideline, but ultimately, how and when to sleep needs to be a conversation between our schedules and our bodies.
Exercise: Again, yes, not new news. If anything we all feel a bit lectured on this subject. However, there really needs be two different words for this; one to describe what is helpful for basic wellness and one for the more enthusiastic, and often a bit extreme, fitness training, which, for the most part, is the definition that gets all the attention. Aside from the output and commitment levels required for each, there is also often a consumer-culture difference. Most fitness programs require money and a set schedule, while wellness is free and incredibly simple. It is movement in any form on a regular or semi-regular basis, as we listen to our bodies for guidance. Walking and gardening are great as they also include fresh air, but cleaning or walking in place while watching TV are also good options. A good mantra for wellness is “A body in motion, stays in motion”. Moving often and consistently prevents all sorts of aches and pains, which makes living and aging easier and more enjoyable. There are of course times when guidance and comradery are needed or desired. As we consider classes or gyms, it is helpful to consider how we might approach these from a place of personal wellness and joy rather than a belief that we need to somehow be better or different.
Stretch: Keeping things loose and moving is the goal. For some, this can be as simple as a few basic stretches anytime we stand up to take a break from our computer or finish a physical activity. For others, this could mean yoga or other instructor lead class. Either way, the most important part is understanding what our bodies need and enjoy. The function of basic stretching is to loosen stiff or tense muscles and open our bodies to the present moment. It is not a practice that requires pushing ourselves beyond our comfort zones. And just like Exercise, it is helpful to keep an inward focus that helps support personal wellness rather than an image of what it is supposed to look like to others.
Skip the Diet: Keeping a healthy weight is important, but time and time again, studies have shown that diets do not support wellness. Even when successful, they tend to be short-term solutions that leave us feeling bad about ourselves and our bodies. One problem is the way we define what is healthy. The BMI (how much fat a body is supposed to have) is based on a system invented by a mathematician, with no medical training, in the 1830’s to measure white males. In other words, female bodies and the bodies of non-white people were not considered when creating this non-medical system. Another problem with diets is the use of artificial foods, which have fewer calories, but also less nutritional value. They leave us feeling hungry even when full because our bodies are still hungry for actual nutrients. Diets take things away, which often leads to feelings of shame and deprivation. Wellness-focused eating adds healthy foods and habits a little at a time, allowing us to find what feels helpful and authentic. This approach is slower, but longer lasting.
Eat More Plants: One part of wellness-focused eating is increasing the amount of plants that we eat. This does not need to mean changing our food choices in extreme ways. A well rounded plate should contain about 50% vegetables, 25% grains, beans, or legumes, and 25% or less animal products (for those who of us who are not vegetarian). Eating mostly plants is great for many reasons. From a health perspective, they are high in nutrients and fiber that our bodies need. They reduce inflammation and the risk of diseases like cancer. They also cost less than meat, dairy, eggs, and processed foods, so they are good for the pocketbook. Plant based foods are better for the planet as well, so our bodies feel lighter, and our environmental footprint is lighter.
Eat a Variety of Vegetables: Mix it up, branch out, explore the many vegetable options available these days. This exploration is more enjoyable when we eat the vegetables that taste good to us personally. Forcing ourselves to eat fruits or vegetables that we do not like is not necessary and it can discourage us from eating other vegetables. Likewise, it is best to stay away from trend eating. Health trend industries tend to hold one fruit or vegetable above the others. As a result we tend to over-consume one product. This is bad for two reasons. First, there is no such thing as a miracle fruit or vegetable. If we over-focus on one, we miss out on the health benefits of the others. Secondly, when western society follows a health trend, the developing nations and their lands suffer. Consider, what will happen to the farmers, in impoverished regions, who clear cut land to grow what is trending once we, inevitably, lose interest in that crop and move on?
Eat Herbs: All herbs contain healing, strength building, and empowering properties. There are times when a specific herb might be needed, but in general, holistic health is as simple as adding herbs and spices to our meals. Keep it simple, an herb or spice does not need to be exotic or expensive to provide health benefits. Parsley, for example, is a nutrient dense plant that reduced blood pressure, supports bone health, supports eye health, protects against cancer, and has antibacterial properties. When we begin by considering what herbs or spices are local to our ecosystem, what herbs we can grow in our gardens, we learn more about the land, and we connect with the land a molecular level as we consume these plants.
Teas are also a great way to consume herbs, although, keep in mind that commercially produced “herbal Teas” often contain various “natural flavors” and sweeteners to create a more mainstream flavor. They do not contain the same health benefits as true herbal teas.
Eat Local: There are many excellent reasons to eat local produce when possible. The produce does not have to travel across the globe, which means it is fresher and more likely to have ripened naturally. Local foods also use less fossil fuel to arrive at our homes, thus they have a lighter environmental footprint. Eating with the season also helps avoids trend eating, which knocks our bodies off balance, and it connects us to the land where we live.
Drink Water: Staying hydrated helps increase brain function and energy levels. It helps reduce inflammation, muscle cramps, headaches, and insomnia, among other things. Drinking local water, as long as it is safe, also helps us to connect to the land, as water carrier with it the memory and wisdom of everything it passes through. Filtering the water does not affect this, ignore the raw water movement. When we get bored with water, it is better to add a splash of lemon juice, cucumber slices, or herbs like mint, lemon balm, or saffron rather than store bought flavors.
Reconsider Body Products: This can be tricky to navigate. On the one hand, the FDA does not regulate which chemicals are allowed in lotions, shampoos, and makeup etc., which often means that commercial products contain chemicals like phthalates and sulfates which are harmful to our health, while others contain products like palm oil and argon oil that are unsustainable and harmful to the Earth. On the other hand, the all-natural and plant-based products have not been tested for safety or effectiveness either. Many “all-natural” products contain high amounts of essential oils or other plant products that can cause rashes or allergic reactions. The best approach is using products that are neutral. Look for fragrant-free products that have not been tested on animals. Keep in mind that whatever goes on the skin goes in the body.
With this neutral, fragrant-free base, we can enjoy fragrances with intention. This helps calm our senses, as too many conflicting scents can be confusing and overwhelming for the psyche. The little dab of our chosen fragrance goes on top of the neutral products, which gives our skin a break, while we enjoy the scent. Furthermore, when we use different fragrances for different occasions or seasons, we do not become nose blind to our favorite scents.
Rethink Lighting: Many of us have gotten use to sleeping with light pollution from night-lights, electronic devises, TVs, and/or street lights. Our minds may find comfort in these light sources, but our bodies and subconscious do not. We have evolved to sleep in darkness, so our bodies struggle to sleep as deeply as we need when there is too much light. Modern studies have shown that people who suffer from insomnia can reset their sleep rhythms by sleeping outside in a tent for about 7-10 days. This works in part because we reconnect with nature, but mainly because of the natural darkness camping offers. We can achieve a similar benefit at home by reducing the light-pollution in our bedrooms. We can do this by removing all or some electronic devices, glowing clocks, TVs, and night-lights from the bedroom. We can also install blackout shades on our windows to reduce light from street lights and neighbor’s homes.
Use Natural Remedies When They don’t Conflict with Medical Science: Our society seems to have a pill for everything, but they are often hard on our body, and often have undesirable side effects. If you can find a natural remedy that actually works well with your mind and body, use that instead. But also be realistic and kind to yourself. Many “all-natural” remedies do not work and can be counter-productive. Sometimes the prescription drug is the right choice. A plant product, for example, can alleviate some feelings of depression, but will often not help with clinical depression. Likewise, a plant product can boost an immune system, but it will not provide the immunity that a vaccine can.