POSITIVE STEPS FORWARD
To change the way your body feels (Sensations)
- Drink enough water for your body: 8-10 glasses each day
- Sleep 8-10 hours per night—this is really, really important for optimal health. If you’re not getting good sleep, see your doctor.
- Deep diaphragmatic breathing when needed or at intervals throughout the day.
- Massage your hands and feet each morning before starting the day and at night before bed.
- Alternate Nostril Breathing 3 minutes per day or as needed for centering/stress relief
- Meditate or engage in mindfulness at least 5 minutes each day, best for 15 min. Add chanting, a mantra, or simply hum the word OM (vibrational healing).
- Exercise for at least 20 minutes per day—the type of exercise is your choice. Try walking around the block twice after dinner, yoga or simple stretches.
- Eat healthy foods that are kind to you and the planet and taste good too. Listen to your body for signs to start and stop eating. See a nutritionist for specific diets.
- Laugh—purposefully rent a funny movie, talk to a lighthearted friend, read a comic strip, or listen to Jim Gaffigan on Youtube or take out his CD from the library—he’s hilarious.
- Try guided passive relaxation on CD, DVD, Youtube, or on a smartphone APP. Or ask for it at your next session.
- Plan a visit to a Chiropractor or Massage Therapist for spinal re-alignment and stress relief (only as indicated).
- Sing along with the radio. Does it really matter if you can’t hold a tune? Nope.
- Take a hot shower and be mindful of how the water feels on your skin. Let all other thoughts—especially the negative ones—be washed down the drain each time you shower.
- Bask in the sun for a little while each day (weather permitting ;).
- Choose any one or more of the above examples of change__________________.
- Write down your positive intention: For example, “Deep, mindful breathing settles my nerves whenever I need it”.
- How will I remember to adopt this change? For example, “I will keep a post-it note in various places to help me remember to deep breathe”
- What do I notice after adopting this change? Is there anything I need to do to make this work better for me?