(Abby Cahoone and Teresa Yanaros) Getting to know yourself and your body is the first crucially important step to taking on a meditation regimen. By learning how your body reacts to stress and what you need in order to relax and feel comfortable, you can not only improve your meditation practice but your quality of life in general.

Related: What is Mindfulness?

By Abby Cahoone and Teresa Yanaros, July 16th, 2018

Body, Mind, and Spirit

The body, mind, and spirit are the three pillars that create the experience that each of us has as a soul being in this realm of existence.

  • Body: allows us to physically interface with and experience the world around us.
  • Mind: provides us the cognitive faculties associated with processing information
  • Spirit: the movement of the god-like essence through us which connects us to the divine

We are divine souls having a physical experience. We are finite manifestations of the infinite. We have a body, a mind, and finally, we experience Spirit, that which breathes divine life into our existence and allows us to connect to the Divinity within.

When we come into this realm, we pass through what some call the “veil of forgetting.” This makes us forget our infinite nature and what came before this life. This is part of the grand design so we can learn and grow. If the veil of forgetting didn’t exist, it would be like having the answers to the test before taking it.

You go through a spiritual awakening when you realize that you are a soul having a physical experience. You wake up to ideas such as:

  • Soul missions: something you feel you are on this planet to do
  • Soul contracts: meaningful experiences with people in your life

These come to the surface more as you start to integrate your body, mind, and spirit. Meditation is a really great way to enhance the insights you receive. Many people overlook the importance of the body and jump right into exercising the mind and spirit aspects of meditation. Which is okay, but your practice will be more effective when you learn more deeply about your body as well.

Do you pay attention to your body?

This week, it’s all about focusing on the body aspect of your meditation practice. This week, you will:

  • Learn about Your Body
  • Eat Healthily
  • Drink Well
  • Exercise.

Learn about Your Body

For the next week, pay attention to your body and how it reacts to different situations in your life. When you are happy, you are probably more tapped in and feel more open to engaging in conversation and having new experiences. When you are stressed, you may find yourself trying to rid yourself of restless energy inside of you. This can manifest in pacing, picking at things, overthinking, and/or breathing fast. See how your tone increases or decreases when you speak to people and why. When you start to pay attention, it will amaze you at all of the things you will learn about yourself!

Step 1: Get a journal.

You’ll need this on-hand for one week.

Step 2: Keep the journal with you.

Whenever you notice something about your body, write it down.

Write as often as you can when you notice different things come up for you. The reason you want to write when you are happy, relaxed, and excited and not just stressed out or angry, is because in recognizing how your body feels in all aspects of your life and how that comes out you will be able to more easily learn how to get to where you want to be- which ultimately is relaxed. In meditation, you will be bringing the mind, body, and soul altogether and knowing what that relaxed feeling looks like for your body is going to deepen your experience in meditation.

Example Journal Entries:

One of your entries could look something like:

“I notice as I am in a stressful moment, I pace around the room and think about what is bothering me. I can not focus enough to get anything done.”


“I notice as I am really excited about something later today I am freindly towards people, I feel very open, I am very agreeable to things I may not always want to do. I feel giddy on the inside.”

Remember your entries are yours and not to judge them. You are also going to want to write down what you think you would need in order to calm yourself down at the end of the day or even in the middle of the day. This week is a little about trial and error in finding ways to comfort and calm yourself to find what works very well for you.
An entry could look like:

“I put on soft instrumental music and lit a candle and that has made me feel much more calm and comforted.”


“A cup of warm tea has helped soothe my nerves as I focused on the warmth and comfort that it gave me.”

You are going to want to record how you feel as you are relaxed. Does your body feel at ease? Is there tension? Do you have any pain?

Learning what Relaxes you is Important.

“The ability to relax is important in effectively managing stress and anxiety. When we feel stressed, our bodies react with what is called the “fight or flight” response. Our muscles become tense, our heart and respiration rates increase, and other physiological systems become taxed. Without the ability to relax, chronic stress or anxiety can lead to burnout, anger, irritability, depression, medical problems, and more.”

Dr. James Maas, Dartmoth College Health Survey

By exploring and recording what helps you relax you will be giving yourself important tools to use in your everyday life. Stress and anxiety come up for many of us every day, taking note in your journal of ways to de-stress will give you an arsenal of ways to combat this with ease.

Step 3: Catalogue your daily Reflections.

Dedicate 15 minutes at the end of each day to write down your conclusions and insights that came to you throughout the day.

Step 4: Conduct Analysis.

When one week is up, it’s time to do an analysis of what you’ve learned.

Answer the following questions in your journal:

  • What stresses me out and increases my heart rate?
  • What physical activities make me feel happy and free?
  • “What does Relaxation look like for me?” Give yourself a detailed analysis of what it means for you to be relaxed after having paid attention to your body and how it feels to process different feelings. Jot down what it feels like, what it looks like, and times where you find you need it the most, and the least.
  • What have I learned about my body?
  • What have I learned about my routine?

Eat Well, Drink Water and Exercise.

You will be doing this task as you complete the task above during the week as well. Having a healthy body is just as important as having a healthy mind, in fact, if your body isn’t healthy, odds are your mind isn’t either. So it’s really important that we nurture our bodies with things it will thrive on.

Step 1: Eat Well.

During this week you won’t be dieting, but you will be writing down how your body feels after eating foods. It’s okay to eat unhealthy from time to time, but you may notice during this process that you notice your body swelling after eating certain high salt based foods, or maybe you notice after eating an apple you have tons of energy, even more than your daily cup of coffee! Make sure you are eating nutrient-rich foods, vegetables, fruits, good quality proteins, etc. for most of your meals if you can. Or if you don’t do that, take note of how good you feel after eating nutrient-rich foods vs. some foods that are not very nutritious for you. You will be surprised at just how much better you feel when you eat better quality foods.

Step 2: Drink Water.

Drinking water is a very important part of living a healthy life and having a healthy body. Your body is over 60% water and you are constantly losing it (sweating, going to the bathroom, etc.) so when you aren’t replenishing this you can become dehydrated. This can easily cause you to feel discomfort on a few different levels, and even affect your brain function so drinking enough water every day is crucial to having a healthy body, mind, and soul.

“The human body has tremendous healing abilities and water is a major component. With proper nourishment and hydration, the body instinctively strives to be young and healthy, working to repair and rebuild bone, regenerate and replace tissue, and attack hostile organisms. In each of these miraculous processes there is one common factor — water.”

-by Dr. Edward, Global Healing Center

This week make sure you are drinking enough water every day. When you find yourself sweating, grab some water, when you feel thirsty, get yourself a glass of water, eating a meal? Opt for water if you can- it will aid in digestion. At the end of the day record (roughly) how much water you’ve consumed and how you feel and felt during the day before going to bed.

Step 3: Exercise.

Exercise is another very important aspect of the body, not just for maintaining a healthy weight, but it can also help decrease stress big time. This week make sure you are doing some form of exercise every day. This does not mean going to the gym and lifting weights or even running on a treadmill. Your form of exercise could be going on a walk one evening, it may be doing yard work, whatever the form is for you is perfectly fine, just make sure you spend some time moving your body and record it each day. If you try different exercises be sure to note how some make you feel compared to others! Some may leave you feeling a little more fatigued but stronger, others may leave you feeling a little more connected to the body, be sure to pay attention and record that! When you exercise you move stagnant energy in the body, and you usually end up clearing your mind in the process. You may find this week that you feel most relaxed after you move your body when you exercise!

Step 4: Catalogue your daily Reflections.

Dedicate 15 minutes at the end of each day to write down your conclusions and insights that came to you throughout the day.

Step 5: Conduct Analysis.

When one week is up, it’s time to do an analysis of what you’ve learned.

Answer the following question in your journal:

  • ‘What does it feel like to have a healthy body?” You have spent the entire week recording how you feel as you pay attention to foods you eat, the amount of water you drink, and the exercises you do, so you should have a good idea now of what it feels to be healthy or how it feels to make healthier choices for your body.

You are now ready to go on with the week and get to know your body and yourself better! Even if you are someone familiar with meditation or have your own meditation practice already, you may find that this step, if you have overlooked it in the past, is worth visiting now. Integrating the body, mind, and spirit in this way is a simple way of deepening your meditation practice and is a relationship well worth cultivating.

“Own your Power, Own your Frequency”

“All around us are pieces of the gigantic cosmic puzzle. Let’s attune to its Frequency.”

Abby Cahoone and Teresa Yanaros



EHS Today

Muscle Mind Motivation 

Global Healing Center


About The Authors

Abby Cahoone, a spiritual philosopher and avid live streamer, harnesses her intuitive talents to help empower people. Abby is dedicated to utilizing her skills, experience, and understanding of life force energy (through sessions focused on Reiki healing, meditation, and personal empowerment) to breathe life into people’s spiritual practices across the United States. It is her goal to help people tap into their own abilities to create amazing lives for themselves and help wake them up to the amazing connection to the Universe that we all have.

Teresa Yanaros, an author and millennial advocate for spiritual enlightenment and disclosure, shares news and inspirational perspectives through her professional multi-media project “Divine Frequency.” Her upbeat attitude and intense passion for driving through truth and change act as a catalyst for her philosophical and cosmic teachings. Follow on FacebookTwitter, and YouTube. Sign up for a Tarot Reading, and Shop Divine Frequency.

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