In my book Finally Full, Finally Slim, I write about the 3 Ms or snacks for the soul—music, massage, and meditation. They help you unwind, reduce stress, and keep you mindful. If you don’t already, try using them to manage stress. Consider them as “snacks for the soul.” They are great, especially during this time of the year. In addition to following a healthy diet, I urge clients to have a plan in place to practice stress reduction and positive well-being.
Meditation. I believe in the mind-body connection as it relates to health. Just like you need to be in touch with your hunger, you need to be in touch with your soul. Research found that mindful breathing exercises reduce general anxiety, as well as situational stress. Consistent meditation shrinks the grey matter of the brain associated with stress and conditions the brain to remain calm in the presence of stress. Meditation may even make you happier and help you sleep better.
Working meditation into your day is easier than you might think, especially with so many apps or websites with calming music. On most nights, I listen to meditative music or an app and get centered for five to ten minutes. I listen to Sleep Beditations or use the apps Calm, and Omvana. I’m also naturally drawn to exercises that put me into a bit of a meditative trance: swimming and yoga both get me into the “zone.”
To meditate, all you need is a quiet place, five to ten minutes (to start), and yourself. Sit with good posture, close your eyes and turn your attention to your breathing. Take slow, deep, comfortable breaths. Your mind will wander. When it does, bring it back by focusing on your breath again. You can do this almost anywhere—whether in the office or in the comfort of your home.
Music. I love listening to music. It helps me focus and be more productive. I even write best while listening to music. The right music for me is calming and even healing. Listening to music before bed can be relaxing. The key is to listen to music you enjoy. This study found that students who listened to “self-select” or classical music after a stressful test were less anxious than students who listened to heavy metal or nothing at all.
Massage therapy. I love getting a massage to help me relax and de-stress. Massage therapy, however, offers up many additional health benefits. Some research has found that massage therapy can be helpful for anxiety, digestive disorders, headaches, soft tissue strains, and even mild insomnia. My favorite is an aromatherapy massage which provides an added boost. Inhaling the aroma of essential oils (lavender is my favorite) may stimulate brain function, improve mood, and perhaps even increase cognitive function.
I invite you to experiment and try these grounding snacks for the soul. Try adding these stress-reducing activities to your routine as well: stretching and yoga, taking a soothing bath, and practicing being grateful for the good in your life. Let me know how you do.
** Looking to get a nutrition tune-up? Want to improve your relationship with food? If you feel you need additional help with creating healthy habits, meal planning, food shopping tips, or eating and living more mindfully, I’m happy to help. I am offering VIRTUAL NUTRITION COACHING SESSIONS and can be reached HERE to discuss your unique needs.
Healthy eating habits for the holidays