The 3 Ms: A Simple Guide to Holistic Wellness for Busy Lives

Introduction

Hey there, wellness warriors! If you enjoyed our last piece on "Calming the Storm," you're in for a treat. Today, we're diving into the 3 Ms of holistic wellness: Movement, Meditation, and Mindfulness. The best part? These practices are so simple, you can integrate them into your daily routine without breaking a sweat (unless you want to, of course!).

But let's get real for a moment. Many of us, especially veterans and first responders as well as marginalized communities, carry the weight of past traumas and mental health challenges. The beauty of the 3 Ms is that they're not just about feeling good; they're about healing. These practices offer accessible pathways to mend the mind and spirit, making them invaluable tools for anyone navigating the complexities of trauma or mental health.

“The body benefits from movement, and the mind benefits from stillness." - Sakyong Mipham

Movement: Shake, Walk, and Flow

Shake It Off

Ever wake up feeling like you've been hit by a freight train? Before you reach for that cup of joe, try this: stand up and shake your body for a minute. Seriously, shake it like you're a human maraca. This simple practice helps to release tension, increase blood flow, and elevate your mood.

Take a Walk

Whether you're an executive juggling back-to-back meetings or a veteran navigating the complexities of civilian life, a simple walk can do wonders. It's not just about physical exercise; it's about mental clarity. So step outside, breathe in the fresh air, and let your thoughts wander.

Qi Gong: The Ancient Art of Movement

If you're looking for something a bit more structured, give Qi Gong a try. This ancient Chinese practice combines movement, breathing, and meditation. And you don't have to be a martial arts master to get started. Here's a beginner-friendly Qi Gong video from Lee Holden to try out.

“Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment." - Buddha

Meditation: The Pause That Refreshes

Start Small

Meditation doesn't have to be a 30-minute transcendental experience. Even pausing for 5 minutes to focus on your breath can have a profound impact. The key is consistency.

Guided Meditation

If you're new to meditation or simply want a different experience, guided meditations are a fantastic option. Find a calm center with my 20-minute guided meditation called Centering in Love, or try out one of the other 200,000 free guided meditations available on Insight Timer, my favorite app for meditation.

Mindfulness: The Art of Presence

Savor Your Food

Mindfulness isn't just for the meditation cushion; it's for life. Start by truly savoring your food. Feel the texture, taste the flavors, and appreciate the nourishment it provides.

Listen to the World

Take a moment to listen to the sounds around you. Whether it's the rustle of leaves, the hum of an air conditioner, or the laughter of a loved one, these sounds are a reminder to be present.

The Joy of Simple Acts

Even washing your hands can be a mindful act. Feel the water, appreciate its cleansing power, and connect with the elements. It's a simple yet powerful way to bring mindfulness into your daily routine.

Conclusion

Holistic wellness doesn't have to be complicated. With the 3 Ms—Movement, Meditation, and Mindfulness—you can easily incorporate wellness practices into your busy life. So go ahead, shake, breathe, and savor your way to a more balanced you!

If you're inspired by these practices and want to take it a step further, consider supporting the Amistar Foundation. Our mission is to help veterans and others heal from trauma through subsidized coaching, retreats, and community programs.