thebodywisemethod

thebodywisemethod Where science and self-care meet to support women and medical writers in midlife.

09/04/2026

What do you think about interoception?

07/03/2026

After 8 hours at a desk, your low back is compressed and your nervous system is still running. You need something that addresses both.

Supported bridge does exactly that. Here’s the setup:

Lie on your back, knees bent, feet flat. Lift your hips and slide a yoga block (or a thick book) under your sacrum at the lowest height. Let your hips rest on the block. Arms by your sides, palms up.
Stay for 3–5 minutes.

What’s happening: the gentle lift opens the front of your hips (counteracting all that sitting), decompresses your lower back, and — most importantly — inverts your pelvis just enough to shift blood flow and signal your parasympathetic nervous system.

In TCM, this position nourishes the Kidney meridian (Water element) by supporting the sacral area and encouraging energy to settle downward. It’s deeply grounding.

You don’t need a yoga mat. A carpeted floor, a block or thick book, and a blanket for warmth. That’s it.

Try this tonight after your last work session. Save this for your evening routine.

06/25/2026

Hot flashes during a client call. Internal heat that rises without warning. Summer is making everything worse.

This isn't just "being hot." In TCM, it's the Fire element rising without enough Yin (Water) to cool it. In Western physiology, fluctuating estrogen disrupts your hypothalamic thermostat.

Either way, this breath might help: Straw breathing — a cooling breath you can do anywhere.
1. Purse your lips like you're sipping through a straw.
2. Inhale slowly through the purse for a count of 5.
3. Close your mouth. Exhale through your nose for a count of 5.

Three rounds take about 60 seconds.

What you're doing: drawing air across the surface of your tongue and palate creates a mild evaporative cooling effect, while the slow, structured rhythm signals your nervous system to downshift. It's particularly effective at the onset of a hot flash — not to stop it, but to change your relationship to the heat. You meet it with a cooling response instead of a stress response.

Use this in summer between writing blocks or during a hot flash. It's discreet, quick, and grounded in both yoga tradition and thermoregulatory physiology.

Try 5 rounds right now. Notice if the temperature of your inhale actually feels cooler. Save this for August.

06/18/2026

3am. Eyes open. Mind already running. You know this one. Next time it happens, try this before you reach for your phone.

Heart 7 — called Spirit Gate (Shen Men) — is on your wrist crease, at the pinky side. Feel for the small bony bump on the outer edge of your wrist. The point is in the depression just beside it.

Press gently with your thumb. Hold for 6–10 slow breaths. Then switch wrists.

In TCM, Heart 7 calms the Shen — your spirit, your mind’s capacity to settle. When Yin is depleted (as it often is in perimenopause), Heart Fire rises unchecked. That’s the racing mind, the heat, the inability to return to sleep.

This point doesn’t force sleep. It settles the spirit enough that sleep becomes possible again.
I keep a small sticker on my nightstand to remind me: Heart 7 before phone.

Save this for your next 2 am wake-up. Heart 7 before phone.

06/17/2026

You know that feeling when your mind won't stop and your body is practically shouting at you to slow down?

That is body intelligence. Your body doing exactly what it's designed to do — sending signals, receiving information, working to keep you well.

Most of us get very good at overriding it. Especially those of us who work in health and science, where the mind is the professional tool and the body is the thing that gets managed around the schedule.

This September, and I are hosting seven days in Mexico specifically for midlife women in health, science, and medicine who are ready to stop overriding and start listening.

Small group. Registration is open — save your spot today at the link in bio. Use code REWRITERETREAT for $800 off through June 21st.

06/14/2026

Step your right foot to the front of the mat, coming into a low lunge. Feel free to toe-heel that foot forward, so you can feel a lengthening in the thigh of your left leg. You can use a blanket underneath that knee for comfort.

For all of our menapause practices, we want to make sure we feel as supported as possible, not pushing through. We are not training in a way that will ignore what our body is telling us.

Stay here for a few breaths, spine nice and tall, left hip pressing down towards the earth. Notice where you're feeling sensations, keep shoulders nice and relaxed. Enjoy this moment of much needed care for your body.

06/10/2026

on connection, culture, and why retreats help us understand ourselves.

Join us this September in Mexico. Use code RETREATREADY for $800 off until June 21. Link in bio.

06/05/2026

and I sat down to talk about all things midlife and our upcoming retreat we're co-hosting in September. Early birds get $800 off with code RETREATREADY through June 21. Link in bio.

06/02/2026

**Registration is now open!

I'm trying to tell you about a retreat and my dog is back there absolutely nailing the whole point of it.
This September, and I are hosting seven days in Mexico — yoga, breathwork, rest, and real community — specifically for midlife women in health, science, and medicine who are ready for a week that actually belongs to them.

She's been practicing for years. You can catch up.
Small group. Registration is open — link in bio to get code REWRITERETREAT for $800 off through June 21st.

05/27/2026

Test your core strength. Sit in a butterfly pose: soles of the feet together, glutes on the mat, knees nice and soft (don't worry if your knees don't go too far toward the earth). Raise your arms to shoulder height and take a deep breath in. And on the exhale, start to roll down toward the mat. This may feel a bit different in your body. In this pose, your legs can't pitch in, so your abdominal muscles are having to do the work to maintain control as you make you way down to the ground.

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