Natura
This plan contains three simple exercises that can accompany you in integrating new, healthy rhythms into your life. The exercises are easy to implement and can be built into everyday life as “micro-impulses.”
This plan is intended to integrate new, healthy rhythms into everyday life through small, regularly repeated impulses. The exercises encourage connection with yourself, a healthy exercise routine and mindful self-awareness. The focus is on simplicity and regularity, so that integrating them into everyday life is easy.
Recommendation: Set reminders so that you do the exercises consistently, and observe over several weeks how your well-being changes.
Shaping movement
1. Sun salutation (yoga) – shaping movement
• Goal: encouraging healthy movement and activating energy.
• Duration: 5 minutes, three times a day.
• Instructions:
• Practice a simple sequence of the sun salutation (Surya Namaskar).
• Concentrate on a flowing transition between the movements and on your breathing.
• The focus is on strengthening the body while encouraging inner balance.
2. Micro-meditation – finding calm
• Goal: creating moments of stillness, calming the breath and strengthening the connection with yourself.
• Duration: 4 minutes, three to four times a day.
• Instructions:
• Sit in a quiet place and close your eyes.
• Breathe in deeply through your nose and breathe out slowly through your mouth.
• Direct your attention only to your breath, let thoughts come and go.
• Use this time to find inner calm, anchor yourself in the here and now and integrate new positive “patterns.” (As in our coaching sessions.)
3. Self-observation – encouraging mindfulness
• Goal: reflecting on the day, perceiving your inner needs and establishing a deeper connection with yourself.
• Duration: 5-10 minutes, in the evening before going to bed.
• Instructions:
1. Pause and perceive:
Sit in a quiet place, close your eyes and take a moment to review the day. Listen to yourself and ask yourself: How do I feel? What do I need?
What was positive, what was challenging? Imagining yourself as a stranger:
Now imagine yourself as if you were looking at yourself from the outside. Let an image of your inner self emerge in your imagination.
• This image can be anything: a child, a baby, an adult, a lost soul or something else. There is no right or wrong – simply perceive the image that spontaneously appears.
• Observe the appearance of this inner self. Where is it standing? What does the room it is in look like? Is there light, shadow, warmth or cold?
3. Perceiving feelings and moods:
Ask yourself:
• How does this inner self feel right now?
• What moods are there in its room?
• Is there something it is missing or needs?
4. Accepting and embracing:
Take everything that comes up seriously and look at it without judgment. Leave room for all the feelings and needs that arise in this moment. Accept that these perceptions are part of your inner process.
5. Integration and gratitude:
End the exercise by thanking your inner self in your thoughts for showing itself. Promise it that you will take good care of its needs, and then gently come back to the present moment.
This exercise deepens self-awareness and helps you to understand your inner self better. It supports you in treating yourself mindfully and breaking old patterns.
Professionally responsible: Yesha Karmeli, naturopathic practitioner (Heilpraktiker), Natura Heilpraxis Berlin. This text provides general information and does not replace individual advice.
