Category: Somatic

Connection: Building Meaningful Relationships

Feeling disconnected in an increasingly digital world? You’re not alone. Building meaningful relationships in today’s fast-paced environment requires mindfulness and effort.

In a fast-paced, digital world, it’s easy to feel disconnected from others. Yet, human connection is essential for our well-being. Building meaningful relationships takes time and effort. Start by being present—actively listening and engaging with those around you. Ask open-ended questions and show genuine interest in the other person’s experience. Vulnerability also plays a key role in deepening connections. By sharing our true selves, we invite others to do the same. Whether it’s a friendship, family bond, or professional relationship, cultivating empathy, openness, and presence leads to stronger, more fulfilling connections.

Challenge yourself to be fully present in your next conversation. Ask thoughtful questions and engage deeply—notice how it strengthens your sense of connection.

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The Power of Compassion

Have you ever considered that the compassion you show others begins with how you treat yourself? True compassion starts from within, and it’s the key to building stronger, more authentic connections.

Compassion begins with understanding and acknowledging another person’s struggles. But true compassion also starts with ourselves. Practicing self-compassion—treating yourself with kindness and understanding when you’re going through tough times—builds emotional resilience. When we’re kind to ourselves, it becomes easier to extend that same grace to others. Compassion is a powerful connector in relationships. It helps people feel seen, heard, and valued, whether it’s in a professional setting or personal relationship. The ripple effect of a small, compassionate act can be profound, offering relief and support to those around you.

Start practicing self-compassion today. Speak to yourself kindly during tough moments, and notice how this inner kindness enhances your interactions with others.

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Courage: Facing Fear with Compassion

What if you could face your fears without feeling overwhelmed by them? Courage is about taking action even when fear is present, and self-compassion can be your greatest tool.

Courage isn’t the absence of fear; it’s the ability to act in spite of it. When faced with uncertainty or discomfort, our natural instinct may be to retreat. However, with self-compassion, we can gently push ourselves forward. Begin by acknowledging your fears without judgment. Understand that being afraid doesn’t make you weak—it’s a part of being human. Next, take small, brave steps toward your goal, whether it’s having a difficult conversation or stepping into a new environment. With each step, your courage will grow, and so will your capacity to face future challenges.

When fear arises, take one small step toward the challenge, and remind yourself that it’s okay to feel afraid. Reflect on how even small acts of courage make a difference.

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Social Anxiety: Embracing the Moment

Do you often find yourself replaying conversations or avoiding social situations due to anxiety? Social anxiety can feel isolating, but there’s a way to regain control and ease the tension.

Social anxiety can make everyday interactions feel overwhelming, but there are ways to navigate it with greater ease. One effective strategy is to focus on the present moment. When we anchor ourselves in the now, we’re less consumed by worries of what others might think. Mindful breathing, body scans, and grounding exercises can help. Rather than overthinking the future or replaying past conversations, bring attention to the sounds around you, your breath, or the sensation of your feet on the ground. Over time, practicing this mindfulness can reduce anxiety and build confidence in social situations. Remember, you’re not alone in feeling this way—many share similar challenges.

Next time you’re in a social situation, try a grounding exercise—focus on your breath or the sensation of your feet on the ground. See how staying present shifts your experience.

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Coming Out of a Mindfulness Practice: Practicing a Smooth Transition

Coming out of a mindfulness practice can be a transformative experience, but how we transition back into our daily lives can vary widely. Here are some insights on how people feel after meditation and techniques that can help ease the transition:

Many individuals report feeling refreshed and energized, while others feel calm and relaxed. However, some might still experience lingering stress or anxiety. The time it takes to transition back into daily activities also differs, with some people feeling ready immediately and others needing more than ten minutes.

To facilitate a smooth transition, techniques like deep breathing, gentle stretching, or journaling can be beneficial. These practices help ground the mind and body, making it easier to carry the meditation’s benefits into the day. Some individuals have specific strategies they use consistently, while others are interested in learning new techniques.

Overall, meditation can significantly impact mood, with many finding it improves their outlook for the rest of the day. Understanding your own needs and responses after meditation can enhance its positive effects, making it a powerful tool for managing stress and anxiety in everyday life.

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Book Resources for Fostering a Relationship with Food and the Body Centered on Healing and Liberation

I’m excited to introduce my co-author on today’s blog, Gina Mateer, RD, LD, CEDRD-S, a registered dietitian, licensed dietitian in the state of Texas, and a certified eating disorder registered dietitian-supervisor. Gina shares my passion for exploring and studying about eating disorder-related topics. Together, we’ve looked into a wide range of books that delve into eating disorders, intuitive eating, and body inclusivity. Our mutual interest in these subjects has inspired us to compile this list of resources that offer guidance, personal insights, and advocacy for developing a relationship with food and the body, centered on healing and liberation.

Eating Disorder Recovery and Management

These book resources cover a broad spectrum of topics related to eating disorders, intuitive eating, and body inclusivity. For those focused on eating disorder recovery and management, titles like How to Nourish Your Child through an Eating Disorder, The Eating Disorder Trap, and 8 Keys to Recovery From an Eating Disorder provide guidance and strategies for overcoming eating disorders. Books like Life Without Ed and Sick Enough offer personal insights and medical perspectives on recovery.

  1. How to Nourish Your Child through an Eating Disorder by Casey Crosbie and Wendy Sterling
  2. The Eating Disorder Trap by Robyn Goldberg
  3. 8 Keys to Recovery From an Eating Disorder by Carolyn Costin and Gwen Schubert Grabb
  4. Man up to Eating Disorders by Andrew Walen
  5. Binge Eating Disorders by James E. Mitchell
  6. Life Without Ed by Jenni Schaefer
  7. The Eating Disorder Sourcebook by Carolyn Costin
  8. Sick Enough by Jennifer L. Gaudiani

Intuitive and Mindful Eating

In the realm of intuitive and mindful eating, How to Raise an Intuitive Eater and Intuitive Eating emphasize developing a healthy relationship with food based on intuition rather than restrictive diets. Gentle Nutrition and Unapologetic Eating present a non-diet approach to eating that prioritizes well-being over weight.

  1. How to Raise an Intuitive Eater by Sumner Brooks and Amee Severson
  2. Intuitive Eating by Evelyn Tribole and Elyse Resch
  3. Intuitive Eating Workbook by Evelyn Tribole and Elyse Resch
  4. Eating in the Light of the Moon by Anita Johnston
  5. Gentle Nutrition: A Non-Diet Approach to Healthy Eating by Rachael Hartley
  6. Unapologetic Eating by Alissa Rumsey

Body Inclusivity and Size Acceptance

For those interested in body inclusivity and size acceptance, books like Landwhale and What We Don’t Talk About When We Talk About Fat challenge societal norms about body size and advocate for acceptance. The Body is Not an Apology and Body Respect promote self-love and respect for all body types, while Health at Every Size and Anti-Diet argue against diet culture and for health at any size. These resources collectively provide valuable insights and support for fostering a relationship with food and the body rooted in healing and liberation.

  1. Landwhale by Jes Baker
  2. What We Don’t Talk About When We Talk About Fat by Aubrey Gordon
  3. Reclaiming Body Trust by Hilary Kinavey and Dana Sturtevant
  4. Body Respect by Lindo Bacon and Lucy Aphramor
  5. The Body is Not an Apology by Sonya Renee Taylor
  6. Fearing the Black Body by Sabrina Strings
  7. Health at Every Size by Lindo Bacon
  8. Anti-Diet by Christy Harrison
  9. Lifting Heavy Things by Laura Khoudari

Debunking Wellness Culture

This collection of books critically examines wellness culture, its myths, and its societal impact. Debunking Wellness Culture and The Wellness Trap by Christy Harrison explore how wellness trends can prioritize profit over genuine health and promote unrealistic standards. Natural and The Gluten Lie by Alan Levinovitz question the assumptions that “natural” products and dietary restrictions are inherently beneficial. The Gospel of Wellness by Rena Raphael investigates how the wellness industry exploits insecurities to sell products, while Decolonizing Wellness by Dalia Kinsey highlights the industry’s neglect of marginalized communities, advocating for more inclusive health approaches. Together, these books encourage readers to question mainstream health narratives and adopt a more nuanced understanding of wellness.

  1. The Wellness Trap by Christy Harrison
  2. Natural by Alan Levinovitz
  3. The Gospel of Wellness by Rena Raphael
  4. The Gluten Lie by Alan Veninovitz
  5. Decolonizing Wellness by Dalia Kinsey

If you like a good book (or audio book like Gina) then grab a copy of one of these, get the highlighters/pens/notepad ready and dive in. We highly suggest that you read these in a book club style if you like to nerd out about nuance the way Gina and I have on several of these books. More than anything we just hope that if you are in need of continued learning or support that these books can be a resource for you as they have been for each of us.

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Embodied Movement: A Practice for Emotional Healing

Embodied movement is about more than just physical exercise; it’s a holistic approach that integrates the mind and body. This practice encourages you to move in ways that feel natural and nourishing, promoting a deep connection with your body’s innate wisdom.

Unlike traditional workouts focused on goals and outcomes, embodied movement emphasizes presence and awareness. Activities like yoga, dance, tai chi, and mindful walking invite you to listen to your body’s signals and move intuitively. This mindful approach helps reduce stress, improve mental clarity, and enhance emotional well-being.

In her book, Lifting Heavy Things: Healing Trauma One Rep at a Time, Laura Khoudari suggests frequent reflection and mindfulness while engaging in an embodied movement practice. It’s not just about moving but being mindfully aware of the interoceptive aspect of the process. By focusing on how movements feel rather than how they look, you can connect to your body’s innate wisdom and healing.

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Cultivating Body Trust: A Journey of Radical Self-Love

In a world inundated with diet culture and fat phobia, reclaiming body trust can feel like a radical act of self-love. Reconnecting with your body means recognizing it as your ally, not an adversary. Hilary Kinavy and Dana Sturtevant’s book, Reclaiming Body Trust: Break Free from a Culture of Body Perfection, Disordered Eating & Other Traumas, outlines the foundations of Body Trust, including working the edges of your comfort zone, finding community, observing with kindness and curiosity, embracing imperfection, and honoring your resources. These principles help you return to your body, your home.

Similar to a meditation practice where getting distracted and losing focus is common, cultivating and healing body trust comes from repeatedly returning to these foundations, no matter how often you stray from the path. It’s about acknowledging that straying is part of the process and that each return strengthens your connection with your body.

Reclaiming body trust is a personal and ongoing journey. Be patient with yourself and celebrate small victories. Your body is wise and resilient. Trust it, collaborate with it—it’s your lifelong companion.

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What is Somatic Ecotherapy?

Somatic Ecotherapy tunes into the inner wisdom of the body and senses and involves integrating the outdoors and the natural world as a mechanism of healing and transformation.Being outdoors has many benefits including stress reduction, relaxation, improved mood, a greater sense of peace and increased self-confidence. Somatic Ecotherapy helps create a sense of stability, grounding and connection, and can help contain and transform difficult and powerful emotions and experiences.

Through practices such as mindfulness, breathwork, and body awareness, Somatic Ecotherapy encourages individuals to listen to the subtle messages of their bodies and tap into their innate wisdom. This process not only helps in managing stress and anxiety but also cultivates a deep sense of presence and self-acceptance. By embracing the outdoors as a sacred space for healing and transformation, Somatic Ecotherapy offers a holistic approach to well-being that addresses the interconnectedness of mind, body, and spirit. It is a gentle yet powerful modality that honors the resilience and healing potential that lies within each of us.

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The Magic of Breathwork

Breathwork is an essential practice that can have numerous benefits for both the mind and body. By focusing on our breath, we can improve our overall well-being by reducing stress, increasing mental clarity, and promoting relaxation. Incorporating breathwork into our daily routine can help us cultivate a sense of calm and balance in our lives. Whether through a simple pause to notice your inhale and exhale, deep breathing exercises, meditation, or yoga, taking the time to connect with our breath can have a profound impact on our physical and emotional health.

So, remember to take a moment each day to breathe deeply and mindfully, and experience the transformative power of breathwork.

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