The Body Aspect Of Mind-Body Connection (3)

In this third event of the 'How to find peace, self-confidence, and safety inside yourself' series, we will concentrate on our bodies. How to support it, build a healthier relationship with it, and listen to it. In the end, we’ll have a guided grateful body scan. Join for an incredible atmosphere!

Transcript

Hello everyone. Yeah, Thank you so much for joining this event. It is a big pleasure to see you. Thank you for being here. Let me start with a short introduction. My name is Diana and I am a philosopher. I am a meditation teacher here on Insight Timer and a life coach. It is the third event of the series. You can find the previous two episodes in my profile and Insight Timer if you're curious in the topic to just catch up with all the information that we were discussing. And I am really, Really excited about our today's event because when I was writing the script, The plan of today's session, Well, There will be a lot of useful information and I just got so inspired to share it all with you guys. And also, I would really want you to stay active. I mean to participate in the comment section so we can have this smooth communication. And I would love to know your experience, Your opinions and thoughts about what we are going to discuss today. So let me just remind you that the topic of this third event is our body. So we will concentrate on our body in the context of mind-body connection. Let me start with saying that, As I mentioned previously in the very beginning, That a human being is really complex and I would say there are two main foundations, Our body, Our physical part and our mentality, Our mind. Well, As we are whole and complete beings, We cannot actually divide and separate our body and our mind. Well, Today we will try to concentrate more on the body side, On the body part and mainly we will talk about it. So at the end, We will have a guided meditation. It will be a grateful body scan that will help us to emphasize and to establish a deeper connection with our bodies. And of course, To be grateful for what we already have right now and every moment for our bodies. So also in the very beginning, I would like to thank Insight Timer, This incredible application that I love so much and I am using Insight Timer for already, I guess, Five years, If I'm not mistaken, As just a user and I would really appreciate your donations, Which will be gone to the development of the app, The whole team working on this platform and of course, It will motivate me as well to continue this live sessions and my work as a contributor in the guided meditation library. So let's start our talk and the main question that I would like to ask here is what is our body? Let me guys know what you think about it, How you can answer the question. What is your body for you? Well, Definitely I can say that it is basically something physical. Some can take it for granted as from the very first day of birth, Some people view it as a temple or as something more gifted, So to say. But anyway, It is the place where we live every single moment in our body. First of all, Not in the external world, But in our bodies and we cannot escape it. And here are a few moments that I would like to discuss today and we will go deeper into each one of them later. So I believe if we have our incredible bodies, We should first of all take care of our body to live a better life. Secondly, We should get to know what our body is to live a higher quality life, A healthier life. Third moment, We should learn how to support our body for a stable development in all the spheres of our lives. And of course, The fourth moment is to respect our body so we will grow our inner confidence and of course, So that other people will respect us as much as we respect ourselves. Well, Let me know also if there are any questions or comments here. I would love to hear that as well. And let's start with the first moment that I wanted to pay your attention to. So as your member, It is how to take care of our body. Of course, There are generally known practices and I will quickly mention some of them. First of all, Of course, Quitting are bad habits, Whatever it means for you, Whether it's smoking or habit drinking or any usage of drugs or etc. The next one would be having a nutritious diet. And this I want to emphasize is not only important for our physical body, But it will also influence our emotional and mental states. The next moment is also connected drinking enough water. So there is a lot of information on the internet whether we should drink two liters or three liters even better a day. But well, First of all, Listen to your body. But I would say one and a half liters per day is a must. It is not just a cliche, But it is necessary for all the natural processes in our body to run smoothly. How else can we take care of our body? What ideas do you have guys? And let me know what your favorite practice is, How you take care of yourself, Of your physical self daily or maybe some special ritual that you have for yourself on a special occasion. Well, Another moment that I would like to mention is to take of how to take care of it is, Of course, Getting enough sleep. Also, I know that there are different views on how much we should sleep and different practices as well. Some people try to cut down on sleep as much as possible and they assure everyone that it works well for them. I wouldn't disagree with that, But I would be very cautious, Very careful with that. So definitely provide for yourself enough sleep. Listen to your body when it really feels that it is already active. If it wants to wake up or whether it needs to lie in bed and to have a little bit more of sleep. So try to identify how much time it really takes you to sleep per night. For me personally, Well, Maybe some of you guys will be shocked or surprised. I have to sleep nine hours every night and that is a really long time. I mean, Since I guess my teenage years, I was always wondering whether it was or would be possible just not to sleep at all, Not to waste this time and do something useful and not just to spend this time in bed, But with studying how sleep benefits us and our brain and all the functions in the body and our productivity and etc. I tried to just dedicate more time and more effort to find this balance which works best for me. And I know that if I sleep less than nine hours, Let's say seven, Definitely I wouldn't be as productive as I want and my day wouldn't be as happy and as bright as I can make it if getting enough sleep. And yeah, Nothing extra than nine hours works for me either. Well, The next moment of taking care of the body is, Well, Related to sleep by the way, Sleeping on a comfortable mattress or a big bed. So you'll feel definitely relaxed and you'll feel that necessary support, Like I mean physical support for your back and it will also help you to reduce the time that you need for your sleep. And of course, There are many different hacks that unfortunately we don't have time or opportunity to discuss right now here in this episode. But let me know if you're interested in that. Maybe we will arrange it for the next meeting or so. Also, Some may include in taking care of the body some different procedures or using different products, Maybe like a cream for the skin or some skincare routine, Especially for women, I believe. And the last moment that I want to mention here, Which is also really important, I believe is wearing clothes from natural materials. So it has nothing to do with aesthetics or personal preferences, But definitely synthetics doesn't make you feel good. It irritates you, You become more nervous and well, It just doesn't serve any purpose. So try to prefer natural materials, Not only for clothing, But also maybe your bed sheets and etc. I think you got the point. So let me know guys so how you take care of your body, Which probably moment you find the most interesting or I would really like to get some feedback from you as well. One moment. All right, So I guess that all of you guys are just prefer you prefer to listen only. That's fine. All right. So let's move slowly and smoothly to the next moment of how we can know our body. It's crucial. And I guess that as we all are here in such an amazing application, We are all trying to be mindful in our lives, Right? So I guess that you all are interested in knowing yourself and I'm sure that all of you are already on the way on its path. So I guess the most obvious for me answer of how to know our body is just to observe it, To mindfully be and exist in our bodies, To really pay attention how our body lives, How our body feels, What it experiences in each moment, How it reacts to some situations and so on. And here are definitely some useful practices that can be suitable for the very, Very beginners for just as I would say, If you're just tapping on the path of knowing yourself, Your body. I will share just some of them. Let me know which one would be your favorite and which one you practice probably. So the first is just to take one mindful cycle of breath a day. Well, Might seem a little bit crazy just one, But really it makes a big difference. The full inhale and a long exhale. Be absolutely present in your body while inhaling and exhaling. Do it at least once a day. It's really good start for beginners. It will program your brain for a new habit of paying attention to your body, Of feeling your body. And please do not underestimate the importance or value of this tiny practice. Let's do it together. Let's take just one mindful breath together. Deep inhale and a long exhale. Try to be in your body for a few more moments. You can breathe naturally. Just feel how breath is and travels through your body. Right, Well perfect. A few seconds, Maybe 30 seconds a day will make a difference and it will be a great beginning. Believe me. So Shannon comments that meditation helps. Yeah, Definitely. It's one of the most amazing tools that work best for me and I guess many others as well. Totally agree with that. And Kate, Taking small mindful breaks throughout your day. Perfect. Yeah, If you have the opportunity or if you're willing to take a few breaks during the day. Yeah, That would be amazing and really beneficial. Perfect. Thank you for your comments guys. Another practice that will help us know ourselves better, Our bodies especially, I would say it will be the next level is just to pause for a moment. No matter what you're doing, You're at work or you're eating, Maybe you're talking to someone. Of course, If not, Do not do it when driving a car or just operating any machinery, Just in the safe environment and try to scan your body quickly. Maybe not when exactly having a conversation with someone but when just being with someone else together and scan your body for sensations for what you feel at this moment. Also, Just for a few seconds and maybe once a day and you will already start building new, Newer paths in your brain that will grow bigger and bigger. Another one would be just when sitting, Maybe in the office or on a couch. Make sure that you're 100% comfortable. Try to adjust your body position or maybe use some cushions or whatever helps you to feel a little bit more comfortable. You will also show this way the respect to your body, Which is also very important. You can just touch your skin, Your arms, Maybe your face with clean hands, I mean, And just feel the sensations, How it feels in each part, Maybe each finger that you're touching and try to be mindful about that. Try to be present right in this moment, Right in this feeling. It's another very easy but very effective little practice that you can implement in your day. Well, For the next one, I would mention noticing how your body reacts to some materials, To some voices or noises around you or to adjust the situation you're in, To some circumstances. I would say it is already the next level, So if you feel that you're ready for that, You can try doing it to see how your body reacts. Maybe there is more tension somewhere in your chest or your body, Your muscles are kind of alert or ready to run or attack or maybe to protect yourself or other way, Maybe you feel so relaxed and you become being sleepy and your body melts and your shoulders go down. Whatever it is, Just right in the moment, The reaction of your body, Maybe to the sunlight or to a sweet voice of a stranger in a subway or whatever it can be for you. Also, It's a great practice with the music, With each track, See how your body changes. Maybe your heart rate fastens or maybe you become more alert and so on. And the last moment here, Which also will help us to get to know our bodies better is to just deepen mindfulness. Maybe try to feel some sensations deeply inside your body, Inside your organs, Maybe in your pinky toe or some other weird place that I wouldn't even think about in daily life. Probably in your left hip or just in the crown of your head where generally there is just hair. Well, How it feels there. And there are loads of other practices that I implement in the work with my clients and with myself as well. And it is just a very beautiful process of learning your body. I guess it just inspires me to talk more and more about that. But let me also know how you know your body if you have anything else to add here. And we will smoothly move to how we can support our bodies. So the next stage of the body aspect which will help us build mind-body connection. Well, In difficult situations, For example, When we are sick or maybe we are under a lot of stress or pressure, We have to know how to support our body at the moment. So we will just go through these difficult periods or moments of our lives just less effortlessly I would say. The most important, Get extra rest and sleep. It is essential. This is how our body comes down and generates more energy to cope with some situations or sicknesses. Basically just do not do anything at all. Just turn off all the devices, Be alone in the room or your apartment and do nothing. Don't listen to music, Do not read. You can maybe journal a little bit if you like this practice and let yourself do nothing for a while. Another way would be just getting a massage or some special treatment. Any procedure that you like to get just to show your body that everything is alright at this very moment and you can relax for a little bit. What else can support you guys? I'm really curious. I'm sure that there are many personal practices which help and I'm just sharing which work is best for me and I see work generally very well on other people. Here I can add that cancelling everything that is not urgent will be very beneficial as well. Do not think that oh I can do that, It's just nothing or I can spend 15 minutes talking to this person or on this task, Go for work. Just try to cancel everything that is not urgent. It will definitely help you get through this difficult period faster and easier because your health and mental health is a priority. Another moment that is related to the beginning, Eating clean, Having a nutritious diet, Very good diet but not to the point where it creates more stress for you of course depending on your habits, Eating habits and preferences. But you can still eat your favorite snacks, You just have to know when you should eat them just like the order of consuming foods and so on so it will not influence you in a negative way but still be kind of supportive. So well there are many tricks about eating as well which is not the topic of our online conversation yet. Shannon, Taking a walk in nature, Absolutely. Yeah, For some reason I forgot to include it. Yeah, Thank you so much. Definitely nature helps us naturally to come back to the present moment, To our surroundings and to feel calmer. So all of the processes like heartbeat and our, How to say that, Inhales and exhales become slower when we are in nature. That's true, I love it, Definitely. So that is why they recommend to take a walk, Maybe a 15 or 20 minute walk before going to sleep so you will kind of smoothly transit into your deep restful night's sleep. Right, So here let's talk a little bit about support, Sorry, Respecting our body. So it might seem kind of extra, Not so necessary to mention it here but I believe it is extremely, Extremely important. And by respecting our body, I mean being here for yourself no matter what. Just being the first number one for yourself. That's it. You are the main person in your life and it means doing everything that is not only necessary for your physical health but also something extra, A little bit more, Showing love for yourself and maybe giving gentle touches or having an extra spa day a month or so on. And please don't try to see it as a waste of time but a contribution to your wellbeing and of course not only physical but mental as well. So if you skip something unimportant, Maybe you think, Okay, I can have another cheat meal day today and if you continue doing so, If you continue doing something that hurts you and you know that, You let others do exactly the same to you. So inner respect builds out of respect and it's all interconnected. What we have inside is our outer world. So please try to remember that and I really hope that all of us would respect ourselves first and mostly. Acknowledge that no one else will take a better care of you than yourself. It is your responsibility and please take this responsibility and build a great relationship with your body and establish a deep connection with that and your body with the time will become your trustworthy friend. It will be a completely different level, I would say, Of living in your body. And well, I hope you guys got motivated to take care of your physical bodies. Also, Yeah, Charlotte I see a comment that you listen to recorded yoga, Need a body scan and insight timer, Right? So most of my guided meditations that I listen to are body scans before going to sleep. I absolutely love it as well. Thank you also for bringing it up here and I'm really glad to see that you also use them and take benefit of them. You can also let me know how different you feel after the body scans. I would like to hear your experience guys because for me, Even a short body scan, Maybe for eight minutes when I'm extremely tired but I know my mind is still rushing somewhere, It helps me to slow the thoughts down, To clear my thoughts and to really feel that, Alright, I can dedicate these many hours for my high quality night sleep. Well, This is what I would say shortly body scan is for me and you guys can find in the nearest future the body scan on my page and my profile. So I hope you guys got motivated to work with your bodies and I would also like to say if you feel some disappointment after what I have mentioned previously in yourself, Maybe you think that you do not take enough care of your body or you do not dedicate enough time for yourself, Please do not be discouraged. Well, It is never too late to start again, Maybe again and again and maybe hundred times and maybe the next one will be a little better. It definitely will be because you're not starting from scratch but from your experience and if it is difficult for you to walk this journey alone of discovering something inside yourself or getting to know yourself deeper, You can always ask for help or for guidance. So there is always time and a way to move towards your goal. And I love seeing the journeys of my clients with whom I concentrate on mind-body connection, On working with the body and using different practices, How they get to know themselves, How they open up and how they start to blossom. And I remember when I was walking in the beginning of this path, It was something kind of surreal because I was amazed and surprised every time I could discover something new about myself. Well, Yeah, So Charlotte, Another comment from you. I have a complex PTSD and body scans. Remind me that I'm safe. It calms me down and resets my system, So to speak. Yeah, Yeah, That you are safe. Definitely. That's another important benefit of body scans and yoga nidra. Sure. And I guess we will talk about safety in our bodies in the future in this series of talks. And yeah, Thank you once again, All of you for participating in the comment section. And for now, It is time to move to our final part where we will have a grateful body scan together. We will keep it simple and short, But still most important is that it will help you, Still help you to shift your perception of your body and your thoughts about your body. So let's slow down a little bit. You guys can get as comfortable as you want, Maybe seated, Lying down in whatever position feels better for you. Try to relax. You can use blankets or cushions and you can take a bit slower, Intentionally slower breaths. You can close your eyes. Let's take a deep breath in and a long breath out together. Let's do it one more time. The breath out will be from the mouth. And continue breathing naturally through the nose. Keep your eyes closed if it feels comfortable. And try to feel your body, Your whole body at this moment. Try to see in your mind's eye the position of your body, How it lays or sits down. Feel the contact points with the materials, The surface below you. Feel the pressure of your body on the surface. Let your thoughts just be, Do not follow them and gently move and rotate your awareness and let's start from the feet. Feel your feet, The left and the right one. Pull your toes, The soles of the feet. And thank them for walking, Running, Or touching the earth. You can take a intentional in breath and send it to your feet. And let all the tension leave your feet. Move your attention to your legs, Your lower and upper legs. How do they feel right now? Thank your legs for keeping balance, For walking up the stairs, Climbing and for being everywhere on time. Rest your attention on your hips and pelvic area. What sensations do you have there? Try to send another in breath right in that area and with the out breath let all the tension melt away. And thank your pelvic area for sensitivity, For pleasure, Connection with mother nature. You can say thank you in your mind or probably whisper it, Thank you. Move your attention to your belly, Feel how it goes up and down with every breath you take. And thank your belly for digesting foods or helping us to breathe. Thank your gut feeling and your intuition that live there. Gently move your attention to your chest area, To your lungs and heart. Feel your heart beat. And thank your chest area for breathing, For being alive, For being active and experiencing all the emotions. You can send another deep breath there. Move your attention to your arms, Your left and your right arm, Your hands, All of your fingers. And thank your arms for touch, Holding and taking. Thank you. Move your attention to your neck. Thank it for holding your head, Looking around and being so patient when we have to work. Rest your attention in your head and all the organs in your head, Your eyes, Ears, Nose, Mouth and tongue. Thank them all for all the senses that you have. Thank you for seeing the loved ones and kissing them, Tasting and smelling favorite foods, Listening to music. And move your attention to your hair and the crown of your head. Thank them for beauty, Expression and connection with the universe or God. Rest your attention in your body, Your whole body. And thank it for being here and now, For being with us every single day from the day we were not even born but conceived. Thank you. You can hug yourself and say in your mind or out loud thank you, Thank you, Thank you. Slowly you guys can move your fingers and toes, Your limbs, You can stretch a little bit and if it feels comfortable you can open your eyes. Our grateful body scan is over. Thank you so much for being here. I want to thank everyone here in this room for being here online with me, For sharing this space and for creating this special and healing atmosphere. And once again I want to thank Inside Timer. I really love having our sessions here. I love seeing you guys here and I love giving what I have inside to all of you. Thank you for your hearts here, That's so nice and really warm. And thank you all for your donations now or later. We all in Inside Timer deeply appreciate that. I would really love to see you here the next week online for the next part of our discussion. Thank you so much. I really loved our today's session. It was a bit longer than planned but I'm really deeply happy. Bye everyone, See you.