| [DR. PD APPROACHES]
DR. PD: Hey girls!
JESTINE: Hey Dr. Diedrichs!
ASHA: (under her breath) No offense, but I hope she’s not going to tell me to appreciate my body right now.
DR. PD: Do you mind if I sit here for a moment?
JESTINE: No!
DR. PD: I was supposed to put my fave sneakers on and walk home, but I need to just cool off first. This sun is exhausting.
JESTINE: Wait. The sun can make you tired?
DR. PD: Sure. Especially if you haven’t had enough water or electrolytes. Sometimes I get bad cramps too, just from being dehydrated.
JESTINE: (putting all this info together with what Asha said) Realllllly.
DR. PD: But it’s all right. That’s why I’m taking a little break before I head home. How are you both?
JESTINE: Well, now that you mention it…
ASHA: Okay, I know Jestine’s gonna say it if I don’t so…I was just complaining about having really bad period cramps. But maybe they’re dehydration cramps? Either way, I just feel ugh.
DR. PD: Oh dear.
ASHA: Every month I have at least one day where I feel this way. I don’t feel like running or moving. All I want to do is sleep.
DR. PD: Well, I’m so glad you’re taking the time to listen to your body and slow down, then.
JESTINE: Right?
ASHA: But I mean, is that what we’re supposed to do? Like, do I just have to spend one day every month doing nothing?
DR. PD: Hopefully, this won’t be forever. But truly, no matter what’s bothering you, the most important thing to do is respect, connect, and listen to our bodies.
JESTINE: Um, how do we do that?
DR. PD: Well, one of the tools I like to use is a three-step sense check.
JESTINE: Three-step what?
ASHA: That sounds like a dance move.
DR. PD: It’s actually a simple mindfulness technique that starts with taking three deep breaths. You want to join me?
JESTINE: Sure.
DR. PD: Okay, so let’s begin with taking a deep breath in.
JESTINE/ASHA: [breathe in]
DR. PD: Very good, and now — exhale.
JESTINE/ASHA: [breathe out]
DR. PD: And breathe in….
JESTINE/ASHA: [breathe in]
DR. PD: …and exhale.
JESTINE/ASHA: [breathe out]
DR. PD: Great, and one last time: breathe in….
JESTINE/ASHA: [breathe in]
DR. PD: And exhale….!
JESTINE/ASHA: [breathe out]
DR. PD: Wonderful. Now, for step two, I scan my body from head to toe and just notice how it feels (e.g. tired, energized, sore, cold)…
ASHA: Definitely tired.
JESTINE: A little sore…
DR.PD: Fantastic. And step three! What can I do to feel more comfortable? Just a small change, like stretch my arms up or take a sip of water…
ASHA: Okay, actually stretching feels really good. Like, those twisty stretches where it feels like I’m wringing out my body like a sponge.
JESTINE: Oooh, yeah. I love that one. Also, sometimes if I just give myself a little hand massage, the whole world feels better.
ASHA: And water. I feel like I could drink a giant bottle of water right now.
DR PD: Sounds like you’re definitely thirsty.
ASHA: Haha. Yeah. Can I ask you another question about this listening to our body thing?
DR. PD: Of course!
ASHA: Okay. So, let’s say you’re running. Or doing any sport, really, and you feel really gross. How do you know when to push through and when to back off?
DR. PD:
Think about how you might feel after, do you think you’ll feel better or worse physically and mentally if you push yourself.
Sometimes its hard to get going, but we end up feeling better once we’ve and more energized and happy after we’ve moved our bodies. Other times, we’ll feel even more tired and we might even hurt ourselves.
The more you practice listening to your body the easier it will get to give it what it needs.
JESTINE: Okay, I love this idea of listening to our bodies. But can you tell us how it works? Like, what are some ways our bodies “talk” to us?
DR. PD:
- Sensations like pain, pleasure, hunger, tiredness
- Gut feelings, like tightness in our stomach, butterflies of excitement can also be cues about your emotions that are expressed through your body
ASHA: Ooooh, I like that. And are there maybe ways we can practice “listening” to our bodies more?
DR. PD:
- Practice the three-step sense check
- Keep a journal, tracking how your body feels when you wake up, before you move, after you move and when you go to sleep.
- Notice sensations, emotions, and your mood.
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