By Rita Gigliotti | Edited by Danielle Bissonnette
Well-being is one word for a plethora of possibilities in maintaining our minds and bodies. I am sure that anyone who has gone down the well-being rabbit hole of well-being practices has come across plenty of ideas and exercises on the topic. But these five words are my five M's: Move, Meditate, Manifest, Music & Mantra. But have you integrated all 5 of them in the same day? Because to me THAT is transpowerfulmational!
All Well-Being Practices Have One Thing In Common
First, let's talk about what all of these practices have in common: moving energy! The quantum world of physics informs us that everything is energy. But how often do we consider every part of our body to be energy?
Every organ, cell, bone, muscle and connective tissue is energy at its core. Some of you may be familiar with the 7 Chakras (energy portals) of our body, or maybe you have heard of the biofield or can relate to the phrase ‘Good Vibes Only.’ All of these are connected to the energy of our being. When we look at our physical selves in a meta-physical way our perception shifts in what it means to be in a state of ‘well-being.’ I have done hundreds of practices around moving energy but what I have found is when I put these five M's together, my daily well-being is elevated. Here they are:
Movement Improves Well-Being By Giving and Releasing Energy
1. Move
Anything you do to move your body in an intentional way moves energy. Walking, stretching, dancing, swimming, running, weight training . . all of these require us to move our physical bodies. According to Harvard Medical School, “regular aerobic exercise can reduce anxiety by making your brain's ‘fight or flight’ system less reactive.” This opens up our lymphatic systems, brings oxygenation to our cells, and supports our ability to have more energy and less stress. You must spend energy to have energy.
Meditation is Foundational for Greater Well-Being
2. Meditate
Meditation seems so easy that it’s actually quite challenging. Many struggle with this practice early on - myself included. How do we calm our minds to clear the clutter? I often hear, “I can’t stop thinking when I meditate” or “I get triggered by what I think about when I try to meditate” Here’s the secret: These are normal feelings and experiences in meditation practices.
The point of meditation is not to stop thinking. In a recent episode of the Zen Studies Podcast, Soto Zen Priest Domyo Burk says it best, “meditation is not about stopping thought, but instead is a practice of diligently and repeatedly turning our attention to something beyond thought, thereby realigning our whole being. Meditation requires diligence and determination, but also patience, humility, and faith.”
Meditation is a way to acknowledge what you are thinking about and to find a way to redirect your thoughts to something more positive and supportive to your mind and body.
Tip: Use Meditation and Music to Boost Well-Being
I love pairing meditation with music. Ambient sounds, or sounds set to specific brainwave frequencies like Delta or Theta, are easy ways to entrain the brain. It’s important to keep in mind, however, that the brain and mind are separate entities. So to quiet the chatter of the mind, you can gently hum to the ambient sound. In doing so, you actively redirect your thoughts while involuntarily focusing on your breath support and sound. This alternative mediation style helps you move energy in a healthy way. The vibration of the human voice is the most healing instrument we have.
Manifestation is the Tip of the Well-Being Iceberg
3. Manifest
Manifestation is the ability to turn thought into reality. This can take form in the way of thinking or speaking positive thoughts, drawing pictures, and even daydreaming. To manifest means to focus on something until it exists. The power of our words, thoughts and actions are directly connected to every cell in our body. Did you know our bodies are more than 60% water? Water is actually the most programmable substance on the Earth. The molecular structure of water changes when exposed to positive or negative energy. This energy can be in the form of words (love, hate) and actions (prayer). Ultimately the intention we hold will impact its energy.
Music Moves the Body, which in Turn Moves Energy
4. Music
I already touched on humming and ambient sounds but any type of music that moves the body moves energy. Dancing music, soundscapes, singing, playing an instrument or using healing instruments like drums, crystal singing bowls or Tibetan bowls all support the moving of our physical and cellular energies.
Mantras are the Ultimate Affirmations
5. Mantra
According to WebMD, mantras exercises help in generating a relaxation response, reducing stress and sensations of burnout. The word mantra means ‘mind tool’ as translated from Sanskrit. Using a phrase or affirmation repeatedly, moves energy. Using a Mantra is another way to redirect your mind during meditation. Repeating something with a healing or positive intention moves energy.
Are you ready? Give the 5 M's a try!
Rita's 4-Step Daily Well-Being Routine
Start your day with a mantra to keep you focused on the day.
Integrate midday meditation using ambient music and humming.
Embed movement into your day with 1 minute stretches, chair yoga, or a short walk 3 times a day.
Manifest your future by writing down things you want in your life each day.
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