Mind - Daydreaming
My gramma has described me as “nebulous” since I was a child. I’m still this way, and frankly I think most creative folks are to some extent. Sometimes you have to allow yourself to daydream.
There has been a vivid image in my mind the last couple of weeks. I picture myself, laying belly down on the shoreline, having recently been washed up from being tossed around by the waves. It is sun rise, the sand is warm, the tide that comes up onto my feet is also warm. There are little sand crabs watching me, waiting for me to stand up. I am awake, but I am motionless. I am comfortable, but I am still too physically exhausted to move. The combination of wet sand, foamy water and little crabs are all sparkly and pinkish-orange. The sky is clear aside from a few wisps of thin clouds, and there is a warm breeze. I feel like I have arrived somewhere safe, after being ship wrecked.
The mind prompt is a visualization exercise. Allow yourself to daydream.
Where are you? How does it feel to be where you are? What color is the atmosphere? Does it smell like anything? Is anyone else there? Find a quiet place and take ten minutes to do this exercise.
Body - Deep Stretching
I started doing physical therapy for what I believe to be the accumulation of pain points from previous injuries. Interestingly, there are spots I had no idea I had tension in—my jaw, my palms, my calves, my lower back, and my hamstrings. Along with getting deep tissue sports massages and doing a series of mobility exercises, I’ve been instructed to do deep stretches in the morning, right as I wake up. So far it has helped with the concentrations of knots and pain points, but a surprising side effect of this stretching has also been a cathartic, meditative somatic experience.
I’ve found that it’s easier for me to allow myself to feel my feelings when I’m deep stretching and breathing deeply. I used to hate crying, now I do it all the time because it literally helps my body relax. A bit wild, and I know I’m late to the game with regard to understanding the benefits (and necessity of) release in the form of crying, but everyone lives and learns at their own pace.
And so, I figured I’d share my deep stretch routine here. Useful for both the body and emotional constipation. The exercise should take about ten minutes.
Before you sit up in bed, stretch out like a starfish.
Take a series of deep breathes, 8 seconds in, 10 seconds out.
Adjust to sit up. With relaxed arms, take the same series of deep breathes.
While seated, stretch your legs out straight in front of you and bend at the waist to touch your toes (or however far you can reach, comfortably but still stretching the lower back and hamstrings.) Breathe deeply and relax into the position.
Slowly rise and adjust your legs to be as far apart as you can, and do the same center bend at the waist—as far as you can. Breathe deeply.
Slowly come to the edge of the bed with your legs hanging off, and while you’re seated, reach down to touch your toes/the floor. Breathe deeply.
Raise off of the bed while remaining bent at the waist, so that you are in a standing but folded position. Breathe deeply.
Let your arms swing, and adjust your legs to go just wider than shoulder width. Breathe deeply.
Slowly rise (so you don’t pass out lol) and take one last deep exhale.
Make a mental note of at least one thing you are grateful for.
Proceed with your morning.
Spirit - Presence
It is getting warmer outside, and the sun does not set until almost 8pm now. We are approaching the summer solstice. With this, I have been taking my late gramma’s blanket to the park in a tote bag, along with my journal and snacks (brazil nuts, cold oranges, dark chocolate, hot tea in a travel mug, etc.) and laying out in the sun. I bake like a lizard in the desert.
I usually spend the first 15 minutes nibbling and journaling, and then I switch to laying on my back and staring at the sky. While doing this, my hearing becomes more acute, and the world slows down significantly. I use this time to try my best and practice presence. Feeling my body, the warmth of the sun, the grass, the heat, the breeze. I come out of this state with gratitude.
Prompt is to go outside and do this for ten minutes. I recommend setting a timer so that you don’t accidentally fall asleep and wake up sunburnt.