SESSION 1: BODY

Self-Care Strategies: 5 Ways

to Heal Yourself Naturally
Self-Care Strategies: 5 Ways to Heal Yourself Naturally
In our culture, we often wait until something has gone very wrong with the body before we look
our health under the microscope. However, observation of the body should happen far before
disease has surfaced.

Self-care means you take steps every day to support your health and wellness, and have an
understanding of your physical state and any beginnings of “dis-ease” that may be brewing. It
means you are aware of when you are in balance, when you are out of balance, and you practice
ways of maintaining balance in your mind and body every day.

When you don’t practice self-care regularly, you can end up in a state of “dis-ease” which can
show up in a variety of ways:

• Physical Risks: From stomach issues and trouble sleeping to diseases like cancer, diabetes,
and more.
• Psychological Risks: Overwhelm, restlessness, depression, and anxiety.
• Emotional Risks: Anger, apathy, sadness, and more.

At the heart of it, all dis-eases come from stress, inflammation, and a lack of harmony within the
body and mind. To prevent and overcome these dis-eases, you must learn to tune into the body,
receive its messages, and move forward with awareness, making small changes based on the
feedback your body gives you. This creates a mutual respect and understanding in the relationship
you have with your body: You listen to your body’s needs, and you’ll find that your body gives you
the balance you need to be healthy and happy.

Let’s unravel five of the most important self-care practices you can use to create balance and ease
in the body.

Balance. Heal. Transform. © Copyright 2019 The Chopra Center

1. Meditate
Meditation is an incredible way to find balance and harmony in your mind and your body. When
you commit to a daily meditation practice, you are inviting yourself to slow down, reconnect with
your highest self, and set a daily intention for wholeness, balance, and well-being.

What to Listen for:

Anytime you notice tension, anxiety, or a sense that you are frazzled, stressed, or off-balance, take
this a cue to slow down.

What Daily Self Care Looks Like:

• When you recognize a lack of balance in the mind or body, take a moment to sit
comfortably with your eyes closed and notice how your body feels, becoming aware of any
tightness, stress, or tension. As you breath, send energy into the area of tension with the
invitation to soften, ease, and heal.
• Carve out time each day to meditate. It is as simple as that. Even if you only have five
minutes a day, take that time to sit comfortably, close your eyes, and bring awareness to
your breath.

2. Get Your Zzzzz’s

A good night’s sleep is overwhelmingly underrated. Without this basic form of self-care, your body
will have a much more difficult time releasing stress and resetting itself for the day ahead.

What to Listen for:

How do you feel when you wake up in the morning? Do you find it difficult to get out of bed? Are
you tired throughout the day? Notice your energy levels, and take them as a clue for whether or
not you are getting the restful sleep your body needs.

What Daily Self Care Looks Like:

• Get between seven and nine hours of restful sleep each night.
• Prepare your body for restful sleep with a healthy bedtime routine, including taking a hot
bath, disconnecting from technology an hour before bedtime, and winding down with
gentle yoga, journaling, reading, and soothing aromatherapy.

Balance. Heal. Transform. © Copyright 2019 The Chopra Center

3. Energize Your Body
Exercise provides the body and mind with energy, stimulation, and balance. Of course movement
looks different for everyone, depending on physical abilities and limitations. Daily exercise can be
as simple as incorporating more walks into your day-to-day life and gardening, or attending yoga,
spin, or martial arts classes regularly.

What to Listen for:

Notice how still and how active you are in any given day, as well as your energy levels. If you
notice that your energy is feeling stagnant, your digestion is imbalanced, and your motivation to
move is low, it may be time to put some focus on strengthening and moving the body.

What Daily Self Care Looks Like:

• Carve out 150 minutes of moderate aerobic activity (such as brisk walking) or 75 minutes of
vigorous aerobic activity (such as jogging) per week.
• Incorporate two days each week of strengthening exercises which work all the major
muscle groups.
• Find a yoga class that is suitable for your level and make it a habit.
• Take the stairs instead of the elevator to squeeze in your exercise.

4. Design a Colorful Diet

The famous saying “You are what you eat” rings true, therefore, it’s important to be mindful of
everything you put in your body each and every day to best support your health.

What to Listen for:

Become aware of your cravings and eating habits. Educate yourself on where your food is coming
from and notice how colorful your menu is each day.

What Daily Self Care Looks Like:

• Eat the Rainbow: Include plenty of fruits and veggies in your diet to ensure your body is
getting the right mix of nutrients every day.
• Stock up on Grains: Incorporate whole grains, like barley, brown rice, and oats into your
daily diet.
• Choose Plant-Based Proteins: Such as nuts, legumes, pea protein, and quinoa.
• Avoid Processed Foods: Minimize sugars, red/processed meat, trans fats, and salt.

Balance. Heal. Transform. © Copyright 2019 The Chopra Center

5. Eat Mindfully
It’s not just what you eat, but how you eat that matters to your physical health. Just like we rush
from event to event in life, we can run through our meals, causing our bodies to physically digest
the hurry of the day, leading to overeating, digestive issues, and even malnutrition.

What to Listen for:

Tune into the inherent needs of your body and eat accordingly. Notice when you’re hungry, when
you’re full, and what foods make you feel energized, anxious, heavy, and sluggish—and observe
how your eating habits affect your mood and well-being.

What Daily Self Care Looks Like:

• Eat only when you’re hungry.

• Stop eating when you are full, trying your best to leave a quarter of your stomach empty to
properly digest your meals.
• Plan to eat in relaxed environments, away from technology, stressful conversations, and
work.
• Eat slowly, gratefully, and joyfully.

Balance. Heal. Transform. © Copyright 2019 The Chopra Center