Daily Micro-Practices to Strengthen the Mind-Body Connection
Small changes can add up to big shifts in your life
We’re busy people. Sometimes the busyness is real, and at other moments it’s more the ‘busyness of being busy’ that makes me look up and wonder where the time has gone, why I feel scattered and unfocused, and the sensation that my shoulders are slumped forward aggressively.
It’s great to have a tidy daily to-do list, but the bigger question is how to stay present, feel connected, and know when to take a break.
Before the to-do list, think about how you can incorporate small “micro-practices” into your day. These brief rituals can help you reconnect with your physical, mental, and emotional presence.
One of the simplest ways to start your day is by setting an intention. Before jumping on the sensory overload train (as we all do each day), take a moment to think about how you want to set the tone for your day. My recent intentions have been to “listen better,” “get curious before knee-jerk reacting” (not an easy thing in these times), but you get the idea.
You can deepen the experience by adding a physical component: put one hand on your heart and the other on your stomach. Feel your heartbeat and your breath rhythm while you say your intention. This anchors mental goals in physical sensations.
More Micro-Practice Ideas
The STOP Technique, for when you transition between activities or feel stressed:
Stop what you’re doing
Take a breath
Observe your body (posture, tension, energy level)
Proceed with awareness
Emotional Mapping: When you notice an emotion, immediately ask yourself, “Where do I feel this in my body?” Anger might show up as chest tightness, anxiety as stomach butterflies, joy as lightness in the shoulders. This practice helps you recognize that emotions are embodied experiences.
Posture as Mood Barometer: Check your posture every hour. (I know it sounds excessive, but…) Are you hunched forward (stress), slumped (fatigue), or upright (alertness)? Adjust your posture consciously and notice how it affects your mental state. This one practice alone works wonders.
Decision-Making Body Wisdom: Before making decisions, pause and notice your body’s response to different options. Does option A create expansion or contraction? Does option B feel energizing or draining? Your body often knows before your mind does.
And now for the … Weekly Roundup!
Health
Lower back pain solutions are not a one-size-fits-all. From certain yoga poses to hanging upside-down with anti-gravity boots (yes, people do this), everyone responds differently. One exercise to put in your prevention/solution toolbox is the Bird Dog Exercise.
The position requires you to be on your hands and knees, and alternate stretching your opposite arms and legs. A small practice to help build a strong core and back. Watch this video to see how it’s done.
Watch
The New York Times recently came out with its list of the 100 best movies of the 21st century. It’s a great list that will remind you how much you loved (or didn’t) seeing certain films, or the ones you somehow missed and need to catch up on. Small plug here for Anatomy of a Fall. Wow! Here’s the full list. (It’s a gift link — no NYTimes subscription necessary.)
Design
I love minimal floral arrangements. I found this wonderful post on a blog called These Four Walls featuring eight design ideas on how to bring nature inside to create something stunning without being overcomplicated and expensive. (Yes - the image at the top of this newsletter is one of them!) See all eight here.
Thanks so much for reading!
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