Areas › Your body
Your body
You cannot think your way out of a body that is braced. This area starts there: the breath, the ground under you, moving, eating, resting, and the small physical things that change how the rest of the day lands.
What works for this
Working from the body first
A body that has not slept, eaten or moved has less left over for holding itself steady. Changing the state you are in is often faster than changing the thoughts you are having, and it is more reliable when you are already worn out.
One move, today
A long slow out breath, longer than the in breath, three times. The out breath is the part that does the work.
What matches
16 practicesThe fast forceful practices are not for everyone. With high blood pressure, heart trouble or glaucoma, leave them out and use the slow ones, which carry no such warning.
Rapid breathing with effort behind it raises pressure inside the chest, the head and the eyes for as long as you keep it going. The gentler lift,…
Any breathing instruction that reaches you through a screen or a book comes from someone who cannot see you. Keep the final say over what your body does.
Recorded instructions have to be general. You are the one who knows that your chest tightens on holds, or that counting makes you anxious. Treat each…
Here is a question that costs nothing: has anyone in your family been told their vitamin D was low? It runs in families through genes, skin tone, where you live and how much time anyone spends outside.
The clinician telling this story found out only afterwards that his mother, father and brother had all been low. Nobody had mentioned it, because it…
Around seven in ten people who use herbal products never mention it to their doctor. Not out of secrecy, mostly because a tea or a gummy does not feel like it belongs on a list of medications.
The useful move is to answer a wider question than the one you were asked. When someone asks what medication you take, tell them what else you take…
Before inviting anyone to turn attention to their body, ask first. How do you feel about trying this now, and would you like to?
The asking is part of the practice, not the preamble to it. Someone whose body was once not theirs to control needs the choice handed back in small…
Say it plainly whenever you teach anything: the way I am showing you this is not the way it has to be done. Change it until it works for you.
Anyone who has failed at the standard version of something several times will not try again unless they are told clearly that adapting it is allowed.…
When you are helping someone settle, put the technique in their hands rather than your own. They tap themselves, they set the pressure, they stop when they want to.
Being touched by someone else, even kindly and with permission, asks a lot of a person whose body has been handled badly before. Self-administered…
After you have tried something to settle, check: how here do you feel now, compared with before? Do not assume it worked just because it usually does.
This takes ten seconds and does two jobs. It tells you whether that particular thing is worth reaching for again, and it slowly trains you to notice…
On a video call, two things still work well: touching your own face gently, and rocking. Both are yours to do, and both are visible enough to be done together.
Distance takes away most of what one person can offer another physically, so it helps to know what survives it. A hand resting on your cheek, fingers…
Whenever you offer a standing practice, offer the seated version in the same breath, and mean it. Say plainly that people should look after their own bodies and change anything that does not suit them.
Say it before you begin, not afterwards, so that nobody has to interrupt to ask. If you cannot see the people you are guiding, say that too, and say…
Offer any movement in three sizes: small, medium and full. Let people take the one that fits today, and let them change their mind halfway through.
For a twist that might be a simple reach, or a reach with the other hand placed behind, or loose swinging arms. The three sizes do quiet work. They…
When you offer someone a practice, ask them to tell you if it did nothing, and mean it. Say out loud that plenty of these do not land.
People agree that things helped for all sorts of reasons: not wanting to seem difficult, not wanting to disappoint you, having learned long ago that…
When you need to correct one person, say it to the room. Everyone gets the instruction and nobody gets the sting.
Good instructors do this without thinking: they see one child dropping their guard and say that everybody needs to keep their hands up. The teaching…
Use a timer you can see rather than a warning you have to remember. A dial that shrinks, or a light that goes from green to red, does the work that five more minutes never quite does.
Time is not something everyone feels passing. Turning it into something you can look at moves the job from guessing to seeing, which is much easier.…
When someone describes a day like that, do not answer with a lecture on living better. Say that this is hard, and that you find parts of it hard too.
They have heard the virtue speech many times already and it has never once helped. Admitting that you also struggle to exercise, or to keep up with…
The way you sound reaches people more directly than what you say. There is a pathway that tunes the ear towards the human voice, and a warm, unhurried voice uses it.
Worth knowing whether you are the one speaking or the one listening. If you are settling a child or a friend, let your voice go slower and softer and…