Body Check
The “Body Check” is a practice I have been teaching for 20 years for maintaining wellness. It is a practice you use the rest of your life. It starts by checking your body mechanics everyday and many times during your day, by scanning/checking how you are holding your body while you are working or doing any task in your life. Create a “posted note” with the word “Check” or “Scan”, place it where it may remind yourself to check your body mechanics and scan to zoom into where are you holding tension.
Or add a reminder on your phone device. I check into my body at least 4-12 times per hour, re-adjusting my body mechanics/posture. This technique has provided me with a body that is 95 percent of the time pain free! This mindfulness practice is about taking moments in your life to come back to the present moment and check in with your body. I have added over the years every time I wash my hands in water or in the shower to be in the shower and feel the water and quiet my thoughts being present with the water. Washing your hands in the water, coming back from the many thoughts to being just with the water. When drinking a glass of water being present with the water and send gratitude blessings for this moment and for the water. For more information on mindfulness and Mental Hygiene please visit Explore Science section».
- Are your shoulders up to your ears? Then drop them.
- Are you clenching your teeth? Then let it go and relax your jaw.
- Are you holding tension in your glutes? Then relax your hips.
- Are you holding tension in your hands or feet? Then let them go.
Meet life with less resistance. Trust life.
This is a practice you do the rest of your life. Within time you will create less complaints, a reduction of body aches. To add to this, use this opportunity to be present in your life, to be awake in the moment of your life. Practice in every moment in your life to be there and greet it as a friend. While you bath, washing your hands to eating a meal, be present, while you are walk in nature.
We have 60 thousand thoughts a day, most of which we should not believe! Instead of allowing your untrained mind to run on default, pivot your thoughts when they do not serve your highest good. Choose your thoughts and take charge of your mind and create the life you desire by each thought You chose to think. The body follows your thoughts. Healthy mind, healthy body.
Towel Roll
This tool will help relax your back and neck muscles. I use this technique frequently on myself and on my patients.
- Take a bath towel, fold it in half the wide way.
- Then roll the towel tightly up into a long rod about the length of your back. Make sure the roll is no thicker round than 3” inches.
- Then place the towel on a firm surface like the floor or a treatment table.
- Place your lower back at the one of end of the towel and lay back on to the roll with your head resting at the other end of the roll. You may place a small rolled hand towel for added neck support.
- Make sure the roll is down the middle of your spine. This posture will relax the muscles down your back and neck plus open up your pectoral muscles as well.
- Lie in this position for 10 minutes, then pull out roll and lay flat for 5 more minutes.
Autobiography in Five Chapters
By Portia Nelson
Chapter I
I walk down the street.
There is a deep hole in the sidewalk
I fall in.
I am lost … I am helpless.
It isn’t my fault.
It takes me forever to find a way out.
Chapter II
I walk down the same street.
There is a deep hole in the sidewalk.
I pretend I don’t see it.
I fall in again.
I can’t believe I am in the same place
but, it isn’t my fault.
It still takes a long time to get out.
Chapter III
I walk down the same street.
There is a deep hole in the sidewalk.
I see it is there.
I still fall in … it’s a habit.
my eyes are open
I know where I am.
It is my fault.
I get out immediately.
Chapter IV
I walk down the same street.
There is a deep hole in the sidewalk.
I walk around it.
Chapter V
I walk down another street.