- Monica Pema
- Mar 8
- 1 min read
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- Monica Pema
- Dec 31, 2024
- 3 min read
The Art of Self-Care: A Holistic Journey to Re-connection
In the whirlwind of modern life, self-care is often reduced to fleeting moments—a quick spa day, a rare afternoon nap, or an indulgent treat. While these acts can be refreshing, true self-care goes much deeper. At PEMA Mind and Motion, we believe that self-care is a practice of re-connection: to your body, mind, and the natural rhythms of life.
What Is Holistic Self-Care?
Holistic self-care addresses every facet of your being: physical, emotional, energetic and mental. It’s about listening to the subtle whispers of your body, the patterns of your thoughts, and the emotions that rise and fall within like waves. When you tune into yourself, self-care transforms from a routine checklist to an intuitive act of self-love.
Research shows that consistent self-care improves overall well-being. A study in BMC Public Health found that people who engaged in intentional self-care routines experienced better mental health and greater life satisfaction. But how do we go beyond surface-level self-care to cultivate a practice that heals and empowers us every moment of everyday?
The Body Speaks: Listen Closely
Your body is your greatest teacher. When you experience tension, fatigue, or aches, these are not just physical sensations—they are messages. At PEMA Mind and Motion, we teach clients to tune in.
Ask yourself: Where am I holding stress? What does my body need right now?
Try this: Dedicate five minutes daily to listen to your body. Sit quietly, close your eyes, and move your awareness from your head to your toes. Acknowledge areas of tightness or ease. Simply observing can often lead to profound insights about your well-being.
Motion as Medicine
Movement is life. Whether it’s yoga, walking in nature, or gentle stretching, motion fuels the body and calms the mind. Studies published in the Journal of Behavioural Medicine highlight how mindful movement reduces stress and improves focus.
Holistic kinesiology with the principles of psychology, which blends movement with emotional awareness, is one of the core approaches we teach. This practice doesn’t just work on the physical level—it helps unlock emotional blocks, allowing you to move through life with greater ease and grace.
The Mind as Ally, Not Enemy
Many of us wrestle with limiting beliefs or negative self-talk. Self-care for the mind begins with acknowledgment. Journaling, mindfulness, or even simply naming your feelings can shift your mental state. A fascinating study found that labeling emotions reduced their intensity, providing relief and clarity.
The PEMA Mind and Motion way is to guide you in reframing your narratives, helping you to move from self-criticism to self-compassion.
A powerful question to ask yourself is: What would I say to a dear friend in this situation? Then, offer that same kindness to yourself.
Connecting to the Cycles of Nature
Nature holds the wisdom we often seek. The seasons of the year mirror the seasons of our lives—periods of growth, rest, release, and renewal. By aligning with these cycles, we nurture ourselves more intuitively.
For example, in winter, you might embrace more rest and reflection, while spring can inspire creative growth and new endeavors. Spending time outdoors or incorporating natural elements into your environment can profoundly enhance your self-care routine.
Creating Your Personalised Self-Care Ritual
Self-care isn’t one-size-fits-all. It’s about finding practices that resonate with your unique rhythms. Start small:
Begin your day with gratitude.
Set boundaries to protect your energy.
Explore practices like breathwork, meditation, or holistic therapies.
The Ripple Effect of Self-Care
When you prioritise self-care, the benefits ripple outward. You become more present in your relationships, more resilient in challenges, and more aligned with your purpose.
At PEMA Mind and Motion, we often remind our clients: Self-care is not selfish; it’s essential. When you care for yourself, you’re better equipped to care for others and embrace life fully.
Begin Your Journey Today
Ready to make self-care a transformative practice? Start by listening to your body’s innate wisdom and embracing small, consistent acts of self-nurturing.
At PEMA Mind and Motion, we’re here to guide you in realising your potential and creating harmony in every area of your life.
Your journey starts now. Listen, move, and reconnect.
References
Smith, C., & Puczkó, L. (2020). "The Science of Self-Care." BMC Public Health.
Creswell, J. D., et al. (2017). "Emotion Regulation and Well-being." Emotion.
Malchiodi, C. A. (2021). The Healing Power of Nature in Holistic Practice.
What resonates with you most about self-care? Share your thoughts with us—we’d love to hear about your journey!
- 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.
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