Small Daily Practices for Powerful Transformation

Here are some extremely simple daily practices that help to tap into the intelligence of the heart and deepen personal awareness. 

Rolling hips and neck:

            Stand tall, root down through all four corners of each foot so that your weight is evenly distributed, then begin to move the hips in a circle, as small and slow as possible to even out all kinks.  After a few circles, pause, notice the subtle difference in the body and switch directions.  When you are done with the other directions, pause, take three deep breaths to allow the subtle change of movement to sink into the cellular level. 

            Do the same practice, except with the neck, either standing or sitting with a straight spine. 

            The hips and the neck are the great connection points of the body.  They allow for movement of the limbs and the stability of the trunk to work together.  The North American culture promotes extremely stiff necks and hips from sitting in chairs all day so taking a few moments to loosen and tune into these areas provides the body space to improve its overall function.

Rolling ankles and wrists in the same direction:

            From a seated position, put your arms out straight in front of you.  Make fists or leave the hands loose and begin to roll the wrists in the same direction.  Synchronize your breath to the movement so that one full breath (inhale + exhale) is the length of one full circle.  When you are done with one direction, pause, breathe, notice and then begin the other direction.  When you are done with that direction, pause, breathe, and notice.

            From a seated position with legs out in front of you, begin to roll the ankles in the same direction, syncing the movement with the breath – one full breath = one full circle.  Between directions, pause, breathe, and notice the subtle changes.  Afterwards, feel the mobility you just created in the ankles.

            Rolling the ankles and the wrists in the same direction allows for both sides of the body to synchronize and begin to work together.  In the body there are three main energy channels, one on either side of the spine and one in the center of the spine.  This movement syncs the right and left channels together so that more of the energy flows through the middle channel, which creates the perception of oneness throughout the self.  The perception of oneness is deeply healing for the self because it allows you to see that you are one whole being, made of love that is also one with the world.

Slowing down in the shower:

            I feel that I often rush through my showers washing my hair and body as quickly as possible then standing for a few moments to enjoy the warmth, which creates an operating mode of rushing for the rest of the day.  Instead, I like to slow down and remind myself that I have all the time in the world.

            Wake up a few minutes earlier to lessen anxiety about timing.  In your shower scrub yourself as slowly as possible feeling each body part fully.  Scrub all sides of your arms and legs and don’t forget the soles of the feet.  If you don’t use soap, simply rub your hands and the water over your body for the same effect.  Take time to slow your breathing and tune into places that aren’t usually touched, like the elbows and backs of the knees.

            By slowing down and bringing touch to our whole bodies, we bring awareness there as well.  This awareness awakens the body and allows your concept of yourself to fill yourself fully, to expand into all parts of you.  This creates a stronger sense of identity, leading to better immune function.  When you know who you are and where you are – as in where your whole body is in any given moment – you are less susceptible to invasion of outside forces like viruses.  You begin to know where you begin, and the outside world starts clearly, enforcing strong boundaries. 

Mirror affirmations:

            Writing affirmations on the mirror is a powerful way to retrain the brain.  Seeing them everyday acts as a reminder and slowly begins to sink in deeply to the thought patterns.

            Choosing an affirmation or affirmations is deeply personal and based on what is going on in your life currently and what you would like to heal or create in this moment.  They may change over time, or one may stick for a very long time.

            Get out a piece of paper.  Take 5 deep breaths into the belly, feeling your energy move up and down the spine.  Ask yourself what do I need most? What area of life do I feel I need encouragement or support? What transformations would I like to see in myself?  I like to be as specific as possible.

            Examples:

                        I am beautiful.

                        I am powerful and intentional with the words I speak.

                        I express myself truthfully in every situation.

                        I maintain strong boundaries to keep myself feeling safe.

                        I am allowed to feel my emotions without needing to react to them.

                        I am here. I am healing.  I am whole.

                        I am free to create the life I dream of.