There is more and more research linking our gut health with brain health, but the path works both ways. My focus has always been WHOLE health. If you are anxious, or feel guilty, or sad, no amount of kale will necessarily help you be healthy. Here are some of my favorite practices in addition to a healthy diet:
Grounding, Meditation, Movement, Nature, Laughter.
Grounding, or earthing is the practice of getting in touch with the earth electrically. Take off your shoes and stand on the ground, in the grass, take a walk on the beach etc. There are numerous health benefits, but what I have really noticed is the effects on my anxiety and stress levels. More information can be found here: groundology.co.uk
Meditation is the practice of resting the mind. It can seem intimidating and mysterious: How do these people know how to just sit still staring seemingly at nothing. Who taught them? Did they learn from childhood? What if my parents weren’t hippies? is there no hope for me? This is exactly how I felt until I found some guidance. Good news! The guidance was very minimal! How “good” your meditation practice grows to be is completely up to you! You have all the power.
Start by sitting in a comfortable position. To begin, sit up on the edge of a chair with your back straight and your feet firmly planted on the floor. Set a timer for 5 minutes. Take a few deep breaths to bring yourself in. Now there are a few different techniques to not necessarily turn off your mind, because that’s impossible. Our mind is meant to be “running” all the time. What we do in meditation is give the mind something to focus on so it can quiet down. When 5 minutes becomes comfortable increase the time to 6 minutes, on and on, until you are able to sit comfortably for 20 minutes.
One way is to focus on your breath. Do not force your breath. Just breathe normally. Literally “watch” with your mind’s eye the breath enter through your nose, fill your lungs, your belly. Notice the small pause before you begin the exhale. Watch your exhale, as the air traces its path back out. Notice the tiny pause between exhale and inhale. Keep this up until the timer goes off.
Another tool is a mantra. Basically it’s a word or a phrase that you repeat (silently) over and over again. Giving your mind something to focus on, so it can take a rest. Your mantra can literally be any word or phrase that resonates with you, or something that you want to manifest, or a feeling that you want to strengthen. I change my mantras from time to time depending how I am feeling. Some of the ones i like are: “present”, “calm”, “patient”, “gratitude”.
There are now many apps for guided meditation like HeadSpace. I do enjoy guided meditation, but only in real life, so I am no expert on the many different apps currently on the market.
Movement: Go for a run, take a walk around the block, do jumping jacks for a minute, or dance to your favorite song. In my opinion there is nothing better and more effective to lift my mood or shift my energy than movement.
Nature: Go out to breathe some fresh air and walk barefoot in the grass. In our modern day and living in large cities, most people work in an office with artificial light etc. It’s so important to set aside time to get outside and get back in touch with nature. If you live in a big city, try to find a park to take a walk in. It’s easier out in the country, or on the beach. Go for a hike in the woods, have your morning coffee in your backyard with your feet in the grass. Take a barefoot walk on the beach, grounding and connecting with nature all at once. Listen to the waves crashing, or watch the birds or leaves shift and move in the wind. Now it’s turning into a moving meditation and you are getting all the benefits of the time you spend in nature.
Laughter releases endorphins, lowers stress, boosts immunity, and can even help reduce pain. Even if sometimes you have to force yourself to laugh, it still works! Hang out with a funny friend and allow yourself to laugh easily. Look at the bright side of situations, or the irony :). Watch a funny movie or show. Play and giggle with children, whether yours or someone else’s, laughter comes very easily to kids.