How to Calm the Spirit (Shen)

Spring and summer months mean cultivating the Yang energy, while in the fall and winter, we must protect the Yin energy.

In the summer, your heart, mind, and spirit should be top priority since they are ruled by the fire element. When the fire element is balanced, the heart is in harmony and the mind has clarity. “The spirit needs the Yin and blood for stability, otherwise it ‘escapes’ from the heart, causing incessant wandering of the mind" (Pitchford). Excess Yang qualities, like heat, qi energy, and spirit, will flood upward into the head. Anchor the Yang by improving Yin of the heart; this will help protect the spirit. Our spirit likes to feel calm, centered, and grounded.

Our spirit, or Shen in Mandarin, lives in our heart. Shen also translates as heart-mind, The Self, I, or our presence. When we are children we begin having awareness of ourselves as a separate being other than just our physical self. Shen is responsible for our thinking, cognition, emotional life, and the spiritual consciousness of our being. “It is our spiritual radiance when it's at its strongest and can help cultivate a non discriminatory, non judgmental awareness needed to become wise, resilient, and powerful” (Ford).

If the heart does not have enough blood or energy or if it becomes disturbed by emotional imbalances, it cannot house the Shen. In TCM, the pericardium, a membrane that surrounds your heart, is called the “heart protector”. Its job is to help express joy, to stop invaders like trauma, and to regulate the blood circulation in and out of the heart.

In more extreme cases, unstable Shen could look like irregular or racing heartbeat, palpitations, depression, mania (excess joy), coldness, agitation, nervousness, stuttering, slurred speech, irritability, poor memory, panic, lethargy, insomnia, or excessive dreaming — these symptoms are often associated with Qi stagnation and disharmony in the liver and/or heart.

Strengthening your memory, thought processes, emotional well-being, and consciousness can help balance and calm the Shen. Anchoring the Shen can come in many forms — typically anything that gets us out of our heads and gets us working on our spirits, hearts, and desires:

Meditation, breath-work, + other mindful speech patterns:

Meditation can help clear your head, lower your heart rate, and reduce anxiety or negative emotions. Try setting aside just a few minutes a day for stillness and to focus on deep breathing to bring intention to the mind. Other traditional spirit-focusing practices like prayer, devotional singing, mantras, affirmations, and silent contemplation can help strengthen the heart and organize the scattered mind.

Qigong:

Qigong is a more active form of meditation, or an energy art. The practice uses controlled and coordinated breathing, slow-flowing movements, visualizations, and meditation to reduce stagnant qi (energy). Qigong reduces stress, encourages deep sleep, improves flexibility, and enhances overall health and spirituality. It is described as an internal process that has external movements.

T’ai Chi:

Similar to Qigong in that it is a mind-body practice, T ‘ai Chi’s guiding principle is to follow the spirit. T’ai Chi includes the concepts, theories, and usually movements from Qigong, but a Qigong practice might not necessarily include T’ai Chi.

Acupuncture + acupressure:

Shenmen (HT-7) means “Spirit Gate”, and it is one of the main points on the heart meridian. This point helps open the gate and relieves blocked energy in our spirit and mind. Relieves stress, anxiety, insomnia, forgetfulness, and palpitations by calming the inner fire.

Benshen Spirit Root (GB-13) — the “root” of the mind is the spirit. This point quiets and clears the mind and benefits those who constantly worry or do not sleep well.

Bubbling Spring (KI-1) restores consciousness from an unsettled mind. Helps treat fullness below the heart and clears heat. Supports better sleep.

Receiving Spirit (GB-18) — this point relaxes the rational mind and allows one to reconnect to the unconscious mind. Unifies the mind and body, by reconnecting one to a sense of destiny and purpose.

Yintang —the location of this point is thought to be home of the Shen, or the third eye — our higher consciousness. Helps quiet and clear the mind.

Connect with nature:

Sink your feet into the earth, feel the wind on your face, listen to nature… drop in to your outdoor surroundings whatever way fills your soul the most. Nature is full of reminders to let go of stagnation.

Other ways to ground and nourish the Shen: writing, painting, drawing, dancing, or restorative yoga…

References:

Fitzgerald, Patricia. “Calming The Shen: A Chinese Medicine Approach To A Good Night's Sleep”. Retrieved from https://www.huffpost.com/entry/calming-the-shen-a-chines_b_439771.

Ford, Kerry. “Cultivating Shen: Spirit & Beauty.” Retrieved from https://www.sunpotion.com/blogs/journal/cultivatingshen.

Gao, Sally. “Traditional Chinese Medicine Tricks to Help Reduce Anxiety.” Retrieved from https://theculturetrip.com/asia/china/articles/traditional-chinese-medicine-tricks-to-help-reduce-anxiety/.

Pitchford, Paul. “Healing with Whole Foods”.

Tallarico, Eden. “What is Shen (or Spirit) in Chinese Medicine?” Retrieved from https://telmd.com/wellness/what-is-shen-or-spirit-in-chinese-medicine/.

Creating a Meditation Routine

“All that we are is the result of what we have thought. The mind is everything. What we think, we become.” — Buddha

Mental health is just as important as physical health, and meditation can help shift your focus from physical to mental. A lot of people think they wouldn’t be ‘good’ enough or that their mind is too busy to meditate, but this is exactly why we meditate. It’s similar to if someone were to say they ‘aren’t flexible enough for yoga’. One of the reasons we practice yoga asana is to become physically flexible. There is never a ‘good’ or ‘bad’ meditation session, “there is only awareness and non-awareness or distraction and non-distraction” (Headspace).

Meditation can be intimidating at first, and there are many stereotypes and myths that come with the practice. Like, meditators sitting perfectly cross-legged with a stick-straight back and incense burning in the background…all while experiencing an “empty” mind immediately. The truth is, meditation is a life-time journey with insight gained over time and there isn’t a one-size fits all option. As a beginner, it is normal to feel sleepy, bored, fearful, anxious, frustrated, or resistant. Because the mind is used to being busy, meditation is a skill developed over years of practice that takes perseverance, discipline, and time.

Although there are undeniable benefits to starting your day off with meditation, it can be done at any time of day — it just depends on what works for the individual. Mornings are usually more quiet and your mind hasn’t been saturated with your list of to-dos or anything that is going on in the world. Allowing yourself this space in the morning ensures that other activities and tasks throughout your day will not interfere with your meditation practice.

So, how can you start your meditation practice?

1. Start small and find the time — meditate for short periods of time and take it day-by-day. It is more important to sit down for a shorter period of time a few times a week vs. jumping straight into an hour-long practice daily. Start with 3-5 minutes and begin adding more time as you get more comfortable.

2. Link your meditation practice with an automatic activity — wake up, go to the bathroom, brush your teeth, wash your face, then meditate. Use the time you would be scrolling on your phone in bed to set your day up for a clearer, calmer, and more compassionate mind.

3. Guided meditation — guided meditations are helpful for establishing confidence through the use of visualizations, body scans, mantras, and breathing, mindfulness-based, or relaxation techniques.

4. Create a sacred space — in theory, one should be able to meditate in any environment. When you first begin your practice, having a separate space that is inviting and peaceful can help establish a relationship with your practice.

5. Find a position that works for you — some meditators practice on a bolster or pillow, some use blankets, some sit on a chair with their back supported. Avoid laying down or meditating in bed as this can cause drowsiness.

6. Same time, same place — if possible, create consistency in your practice by meditating at the same time and in the same location each time.

7. Distractions are normal — it’s common to think that absolute silence is required for a ‘successful’ meditation practice. Settle into your surroundings and observe your senses by allowing the distractions to come and go, without judgement or resistance.

8. Practice mindfulness post meditation — carry the skills acquired and learned in your sessions into your day-to-day life. How can you be more mindful when driving, brushing your teeth, or taking a shower?

Meditation takes practice and it can only be mastered by, first, building a habit.

“When we experience moments of peace on a more regular basis, we start to feel a shift in our life and mind".” — Andy Puddicombe

References:

“8 Steps to Establish a Daily Meditation Practice.” Retrieved from https://chopra.com/articles/8-steps-to-establish-a-daily-meditation-practice

“Meditation for Beginners.” Retrieved from https://www.headspace.com/meditation/meditation-for-beginners

“Morning Meditation.” Retrieved from https://www.headspace.com/meditation/morning-meditation

Pre-Sleep Rituals

If you’re tired of sleepless nights, a pre-sleep routine can help shift your mind from being busy to at ease. Training your mind to prepare for sleep requires discipline and consistency. There is not a one-size fits all routine, just the routine that works best for you. Working your way backwards can help you determine the amount of time you need to unwind (usually around 1-1.5 hours).

Grab a journal and a pen and write what your favorite evening rituals are + what a perfect pre-sleep routine would look like for you.

Some evening ritual ideas:

Warm Baths

Warm baths and showers help raise your body’s temperature and make you feel drowsy. Next time you take a bath, try adding Epsom salt to reduce inflammation and relax your muscles. The magnesium in Epsom salt helps relieve stress and can also release a migraine or headache.

Dim the Lights

Limit the use of overhead lights at night. Replace overhead lights with dimmers, table and floor lamps, or even fairy lights. Add a sense of naturalness by burning wood in a fire.

Log Off

Set boundaries on your computer and phone to avoid zoom-scrolling and answering that oneeee more email. Most cell phones also now allow “time limits” on certain apps which helps us from getting “stuck”. Allow yourself at least an hour or two before crawling into bed to set your phone on “do not disturb” mode. Having these healthy boundaries will let you focus on the present moment and help you wind down your mind.

Declutter your Space

Make your bed during the day so that your bed is inviting when it’s time for sleep. Clear out any dishes or put away any clothes. Make your bedroom feel clean and like a sanctuary, so that you can feel more calm and peaceful. What is something you can add to your bedroom or even just to your nightstand that will make you feel good when you walk into that space?

Cooler Temperature

Set the temperature to be really cool. Whether that means adjusting your thermostat, turning on a fan, or cracking open a window. Researchers say that the best temperature to get optimal sleep is around 65 degrees Fahrenheit. Plus, you get to avoid waking up with night sweats in the middle of a deep sleep!

Gratitude Journal

Allow yourself the space and time to journal to clear your mind before shutting your eyes. It doesn’t have to be elaborate, perhaps just a few sentences on how your day was and writing an affirmation. What happened to you during your day that made you grateful?

Skin Care

Your evening skin care routine is important. For an evening routine, we recommend: cleansing, toning, and applying a facial oil (or a sleep mask). Part of keeping your skin fresh means making sure you have fresh sheets on your bed. Silk pillow cases are less likely to trap bacteria and can reduce chaffing or irritation.

Cup of Tea

Sipping some tea that’s infused with calming properties can help you ease in to those zzz’s. Look for teas with Chamomile + Valerian. Chamomile contains antioxidants that can promote sleepiness and act as a tranquilizer. Valerian is a type of root with sedative and sleep-enhancing properties. Lavender, Rose, Passionflower, and Lemon Balm are also known to have anxiety + stress reducing effects.

Stretching or Yoga

If it’s not too stimulating, moving your body in the evening might help you sleep better. Avoid activities like cardio and HIIT, and replace them with yoga to help relax tense muscles + release stuck energy.

Guided Meditation or Rhythmic Breathing

Taking even just 5 minutes before bed to draw awareness to your breath can reduce anxiety and stress significantly. Try a simple Box Breathing technique: inhaling for a count of 4, hold top of inhale for 4, exhale for 4, and hold bottom of exhale for 4. Repeat this exercise as many times until you experience a calming effect. Some of our favorite guided meditation apps are Headspace and Calm. You can find sleepcasts (storytelling), sleep music, and guided “wind down” meditations.

Like any new habit, you may not start to see the benefits for a few weeks or even months. One of the most important parts of your routine will be going to bed at the same time every night and waking up at the same time every morning.

Pre-sleep rituals will not only prepare you to unwind for a more restful sleep, but they will also set you up for a quality morning and next day.

Resources

“Bedtime Routines and Sleep Rituals for Restful Sleep.” Retrieved from https://www.verywellhealth.com/bedtime-routines-and-sleep-rituals-for-restful-sleep-3014947.

“How To Create An Effective Bedtime Ritual For Better Sleep.” Retrieved from https://thesleepdoctor.com/2018/09/23/how-to-create-an-effective-bedtime-ritual-for-better-sleep/.

“The 7 Best Teas to Help You Get a Better Night’s Sleep”. Retrieved from https://www.oprahmag.com/life/food/g25604298/best-tea-for-sleep/.

“How Valerian Root Helps You Relax and Sleep Better.” Retrieved from https://www.healthline.com/nutrition/valerian-root#TOC_TITLE_HDR_2.