Actively train your ability to feel and be in touch with your body through practices like body scans, Tai Chi, Qigong, or yoga, paying attention to sensations to increase awareness over time.
Begin new exercise routines with steps so small they feel ridiculous not to do, like walking for one minute and running for one minute, to overcome habit energy and avoid burnout from doing too much too soon.
Motivate yourself with kindness and understanding rather than shame or harsh self-talk, as self-compassion can drive change without causing internal rebellion or backfiring.
Regularly check if your nervous system is in a ‘green’ (calm), ‘yellow’ (mild stress), or ‘red’ (high stress) state, as this awareness is fundamental for understanding your body’s needs and responding appropriately.
When meditating, choose an anchor that feels safe and accessible in your body, such as your hands, feet, or sounds, especially if focusing on the breath causes anxiety or restlessness.
Adjust your meditation posture and approach to ensure you feel safe and comfortable, recognizing that traditional methods like sitting still with closed eyes can be triggering for some bodies.
Engage in walking meditation by bringing all your attention to the sensations in your body at a slower pace, restarting your focus each time your mind wanders, to build interoception and manage restlessness.
Tune into your body’s subtle signals, like tightening, shallow breath, relaxation, or excitement, to inform your decisions, as these ‘felt senses’ can provide valuable information beyond intellectual assessment.
Add two strength training sessions per week to your exercise routine to build up your entire system, including core and upper back strength, which helps prevent injuries, especially for runners.
Shift your perspective to appreciate what your body can do and how it functions, rather than focusing on aesthetic ideals, which can reduce suffering and stress.
Aim for equanimity, a loving and caring acceptance of your body’s changes and impermanence, rather than indifference, which is a disengaged ‘I don’t care’ attitude.
Ask yourself questions like ‘Do I love and respect my body?’ and ‘Do I listen to its language?’ to become more aware of your current relationship and open to changing it through mindful practices.
Integrate regular breaks throughout your workday and listen to signals of exhaustion, as this can lead to greater productivity and prevent burnout.
Embrace a gentler approach with yourself in various aspects of life, as treating yourself with tenderness can paradoxically lead to greater achievement and resilience.
View injuries as opportunities to learn better form and prevent future harm, or as your body’s way of forcing you to slow down and rest, especially during periods of high stress.
Be aware that an inability to rest or a constant need to ‘go hard’ might stem from past trauma or societal conditioning, indicating a need to learn to feel safe with the body at rest.
If you have a history of anxiety or trauma, be mindful that high-intensity exercise, which elevates heart rate and causes sweat, can trigger feelings of unsafety or panic, and adjust your workouts accordingly.
If you’re an aging athlete, work with a coach who understands the aging body to tailor training plans that prevent injury and optimize performance without overdoing it.
Use interoception to notice physical rigidity (e.g., shallow breath, tense shoulders/jaw) as a sign that you’re moving into harsh self-criticism, and respond by inviting gentle movement or a deeper breath.
Counter self-defeating thoughts about past inconsistencies in exercise by embracing the idea that ‘it’s never too late’ and ’today’ is the second-best time to start or restart a healthy habit.
Challenge societal pressures and personal obsessions with how your body ‘should’ look, recognizing that these standards are often arbitrary and can cause significant suffering.
Meditate on the various parts of the body, including those often considered ‘unlovely’ like mucus or blood, to foster a sense of non-attachment and reduce personal identification with physical attributes.