“Nourishing yourself in a way that helps you blossom in the direction you want to go is attainable, and you are worth the effort.” - Deborah Day

Introduction: The Rhythm of Our Needs Life is a symphony of cycles - breathing in, pausing, and breathing out. This rhythm resonates in every aspect of our being, urging us to nourish, rest, and express in the realms of our body, mind, heart, and spirit.

A figure seated in lotus position with lines crisscrossing through head, heart, & sacral connecting words: Spirit/Inspiration above, Earth/Connection below, Mind, Heart, & body to left, and Nourish, Rest, and Express to the right. By Abi Dorhosti

The Body: Our Physical Being Our bodies require nourishment, rest, and expression. Nourishment comes in the form of healthy food and mindful movement, like yoga or Qi Gong. Rest is found in the tranquility of sleep and relaxation. Expression is celebrated through dance, play, and reveling in nature's embrace. It's a cycle of taking in, pausing to absorb, and then releasing energy back into the world.

For me, a morning movement practice is really a necessity. If I don't move my body, I'm probably going to be in pain that day. When I retired from the Air Force, I was in pain Every. Single. Day. My body had been through a LOT. It was usually my upper back and neck that screamed the loudest, radiating through my shoulders and a particularly troublesome spot behind my right shoulder blade.

Thankfully, I have since chosen to be really deliberate about my days. In the morning, at minimum, I practice "shaking" when I get out of bed. This is a Qi Gong practice of literally "shaking it out" that helps to relieve stress and gives all the tendons, ligaments, etc., the chance to reset after a night spent mainly laying in one position for 7-8 hours. Then, I love to spend at least 20 minutes practicing Qi Gong, walk to the beach and back, or ideally do both! These nourishing practices act as a moving meditation, allowing me to nourish my body -- and best of all, I now have far more pain-free days than I've experienced in years! Have you tried Qi Gong? It's only one of many movement practices... if you haven't found one you love, how would it feel to explore the possibilities and try something new?

Journal prompt: How are you nourishing your body? What might your body be asking for more of? Less of?

The Mind: Our Intellectual Essence Our minds thrive on nourishing input like reading and music, restful pauses from the constant influx of information, and expressive outlets through words, work, and creative pursuits. It's about balancing the intake of knowledge with creative output and the essential pauses for reflection.

I was a voracious reader growing up, and at a certain point, I found that I was consuming mostly depressing news media and fluffy social media content. Once I realized the impact it was having on my general life outlook, I very intentionally chose to cut out all news with the exception of a couple of recaps I receive in my email, where I can choose whether to open up and explore more deeply, or simply send love to the situation. This empowers me to reserve energy and focus for the areas where I can have the greatest personal impact. If I allow my mind to be scattered across the never-ending myriad of world events, I'm distracted from doing the work that is mine to do in the world.

This doesn't mean I don't care, but rather that I care too much about having a specific impact. Choosing to nourish my mind with educational content in my own niche areas of focus created a powerful shift in my ability to show up in the world. AND I found myself with more inclination to write, express, and share with the world in return! (hence this newsletter, among other things)

Journal prompt: How are you feeding your mind? Is your balance of "junk food" and nourishing content where you'd like it to be? And if not, how might you call in support to shift the balance?

The Heart: Our Emotional Core The heart seeks love and connection. Nourishment here is found in relationships and self-love practices. Rest is about giving ourselves permission to step back and replenish our emotional reserves. Expression is in sharing our love and compassion with the world.

Vulnerability time, y'all. I've been single for the vast majority of my adult life. And at times, it's been very lonely. So how do I nourish my heart? The answer, for me, was in letting go of searching for "the one" and choosing to invest in the many beautiful relationships that I do have. My friends. My family. My roommate especially as of this past year. Learning to be vulnerable, speak my truth, and receive their truth without taking anything personally. I still get "triggered" sometimes, as I'm a work in progress just like we all are. And I'm so grateful that living in this place of non-judgment (which I replace with compassionate discernment) gets easier with practice.

Journal prompt: How might you choose to honor your heart’s incredible capacity to love and be loved? Are you cultivating the relationships that feel aligned? Are there any relationships that you need to release?

The Spirit: Our Innermost Self Whether through nature, art, or a sense of connection to something greater, our spirit needs nourishment too. Rest for the spirit might be found in meditation or quiet reflection, and its expression in the joys of inspiration and the pursuit of our passions.

As the past few years have gone by, I've deepened more and more into my spirit-nourishing practices. For me, this includes daily meditation, grounding, and prayer. Every morning, upon waking, I take time to connect to the innate wisdom of my body, and listen to what it might be telling me. I meditate to find stillness, and to connect to the Oneness of us all. I spend time in prayer and contemplation. Making this time actually creates MORE time and spaciousness in my day ... I am able to be more present, respond thoughtfully, and focus more effectively, which ultimately makes my time more efficient!

Journal prompt: How do you currently connect with your source of inspiration and feed your spirit? (Through art, nature, meditation, prayer, or...?) What practices might deepen your connection?

Creating Space for Our Needs In our busy lives, honoring these needs means intentionally creating space in our schedule. It’s about prioritizing time to nourish, rest, and express each aspect of our being. This might look like setting aside time for a walk in nature (body), reading a book (mind), spending quality time with loved ones (heart), or engaging in a hobby that inspires you (spirit).

Conclusion: Embracing the Cycle of Needs Just as every breath comprises an inhale, a pause, and an exhale, so too our needs in each domain of our existence demand attention. By consciously creating space for nourishment, rest, and expression, we cultivate a more balanced, fulfilling life.

A Call to Action: Join the Journey The SOULignment Women's Retreat offers a space for women to explore these aspects deeply. It's a journey of self-discovery and communal healing, perfectly aligned with the rhythm of our needs. And it's not too late to join us this December 14-20, 2023, in Caribbean Costa Rica! Flights are still available for less than $500 from many US cities. You can find all the details here, along with an offer to sign up to my mailing list and receive a beautiful Wellness Workbook! You can also skip the workbook and go straight to the info without sharing your info.  

Giving Tuesday is tomorrow! You can give to Amistar Foundation, and fund access to retreats and coaching for veterans and others healing from trauma! How might it feel to support your brothers and sisters who are deeply committed to Service, and who are tired of being tired and just need some support to step into an aligned, purpose-driven life! Read more about Amistar Foundation’s projects here.

And a personal request: Can you think of 3 women who might benefit from this article? Would you be willing to send it to them, and share the retreat and the information more broadly?

Logo for the Amistar Foundation; a pale green starburst behind the word Amistar in stylized font; the word Foundation appears below and to the right, and the Spanish translation Fundación appears above and to the left. (c) Amistar Foundation