- Monica Pema
- Jul 20, 2024
- 4 min read
by Monica Pema, July 2024
Moving from Mind to Heart, Through Life's Seasons
As you go about your everyday, you may often find yourself caught in the whirlwind of your thoughts, disconnected from the wisdom of your heart. This separation can lead to stress, anxiety, and a sense of unfulfillment. But what if you could align your inner world with the outer world, the natural rhythms of life?
Let's explore some practical strategies to help you shift from mind space to heart space, drawing inspiration from both ancient wisdom and modern research, while honouring the seasons of life in, the Pema Mind and Motion philosophy.
The Seasons of Life
Just as nature moves through distinct seasons, your life follows similar patterns. The Pema Mind and Motion approach recognises these life seasons:
Spring - Growth and new beginnings
Summer - Abundance and peak experiences
Autumn - Reflection and letting go
Winter - Rest and inner work
By attuning yourself to these natural cycles, you can cultivate a deeper connection to your heart space and navigate life's transitions with benevolence.
Here's how you can embrace this heart-centered approach:
Stay in Your Body
Embodiment, or maintaining awareness of your physical sensations, can be a powerful tool for accessing your heart space. Dr. Bessel van der Kolk, author of ‘The Body Keeps the Score,’ argues that trauma and stress are stored in the body, and reconnecting with your physical self can help release these tensions (van der Kolk, 2014).
Seasonal practice: Winter invites restorative poses and deep relaxation. Spring, focus on gentle stretching to awaken your body. In summer, engage in more vigorous movement. And Autumn calls for grounding practices like yoga.
Suggestion: For 5 minutes each day perform a scan of your body. It could be in the waking hours of the early morning or the resting hours of the evening. Start from your toes and slowly move your attention upwards, noticing any sensations without judgment.
Exercise
Physical activity isn't just good for your body; it's essential for your emotional well-being. A study published in the Journal of Happiness Studies found that even small amounts of exercise can significantly improve mood and life satisfaction (Zhang & Chen, 2019).
Seasonal Practice: Align your exercise routine with the energy of each season. Winter may call for indoor activities that build strength and flexibility. Spring might involve outdoor walks to observe nature's renewal. Summer could include high-energy activities like swimming or hiking. Autumn is perfect for reflective practices like tai chi.
Suggestion: Incorporate movement that brings you joy. This could be anything from a brisk walk in nature to a playful game of frisbee with friends.
Eat Well
The gut-brain connection highlights the impact of your diet on your emotional state. Dr. Uma Naidoo, a nutritional psychiatrist at Harvard Medical School, emphasises the importance of a diverse, plant-rich diet for mental health (Naidoo, 2020).
Seasonal nourishment: Follow seasonal eating. Winter welcomes warming, nourishing soups and stews. Spring calls for fresh, light foods. Summer invites cooling, hydrating choices. Autumn is ideal for grounding root vegetables.
Suggestion: Experiment with adding more colourful fruits and vegetables to your meals. Notice how different foods affect your mood and energy levels.
Dance
Dance therapy is gaining recognition as a powerful tool for emotional expression and regulation. A study in ‘Frontiers in Psychology’ found that dancing can reduce symptoms of depression and anxiety while improving overall well-being (Koch et al., 2019).
Seasonal movement: Let your dance reflect the energy of each season. Winter may call for slow, deliberate movements that connect you deeply with your body. Spring might involve playful, spontaneous movement. Summer could include expansive, joyful dances. Autumn invites introspective, fluid motions.
Suggestion: Put on your favourite music and allow yourself to move freely for just one song each day. No choreography needed, let your body lead the way.
Breathe Well
Conscious breathing is perhaps the most accessible tool you have for shifting from mind to heart. Dr. James Gordon, founder of the Center for Mind-Body Medicine, advocates for "soft belly breathing" to activate the parasympathetic nervous system and reduce stress (Gordon, 2019).
Seasonal breath work: Adapt your breathing practices to each season. Winter invites deep, nourishing breaths that support introspection. Spring breath work might focus on invigorating techniques. Summer could involve cooling breaths. Autumn is perfect for balancing breath work.
Suggestion: Inhale for 5 counts, hold for 8, and exhale for 8. Repeat this cycle four times, ideally twice a day.
As you navigate the intricacies of modern life, it's important to remember that true leadership, whether in your personal or professional life, begins with self-awareness and self-compassion. By integrating these practices into your daily routine and aligning them with life's natural seasons, you can cultivate a deeper connection to your heart space, leading to a more authentic and fulfilling life.
Remember, this journey is uniquely yours. Embrace the process with curiosity and kindness, allowing your heart to guide you through each season of life. By honouring these natural rhythms, you can move beyond the limitations of your mind and into the expansive wisdom of your heart, creating a life of balance, joy, and profound connection.
References:
Van der Kolk, B. (2014). The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma. Viking.
Zhang, Z., & Chen, W. (2019). A Systematic Review of the Relationship Between Physical Activity and Happiness. Journal of Happiness Studies, 20(4), 1305-1322.
Naidoo, U. (2020). This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. Little, Brown Spark.
Koch, S. C., Riege, R. F. F., Tisborn, K., Biondo, J., Martin, L., & Beelmann, A. (2019). Effects of Dance Movement Therapy and Dance on Health-Related Psychological Outcomes. A Meta-Analysis Update. Frontiers in Psychology, 10, 1806.
Gordon, J. S. (2019). The Transformation: Discovering Wholeness and Healing After Trauma. HarperOne.