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Positive Steps Forward: Bodily Sensations


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 ;).
  1. Choose any one or more of the above examples of change__________________.
  2. Write down your positive intention: For example, “Deep, mindful breathing settles my nerves whenever I need it”.
  1. 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”
  1. What do I notice after adopting this change? Is there anything I need to do to make this work better for me?