We live in a world where we have to make faster and faster decisions with less and less information. The stakes can be high.
If inner cohesion is important to you, being in touch with yourself in different life situations, whether on a professional or personal ground, then you cannot forget about your body.
The 3 most important tools of personal integrity in 2023
- CENTERING
- GROUNDING
- BOUNDARIES
It is your body that provides you with these most important tools. They are available when you listen to your body. In any situation, you can appeal to your own body sensing, and these three tools will help you develop this skill.
In the body, you can feel your centering when you make decisions in harmony with yourself; It’s the sensations in the body that tell you when your boundaries are crossed and when they’re respected. It is the sensations in the body that tell you when to say “stop”.
Body sense is the same as a sense of being, a sense of being ourselves. It is our first identity that we develop as children. The child thinks and experiences with his/her whole body. Without a body, emotions do not have a container in which they can be and through which they can express themselves. Without a body, it is impossible to survive on earth, and this means that there is no possibility to experience life, learn, develop your abilities and consciousness.
The body is present when I feel my emotions.
I feel a cramp in my stomach when I’m scared. My jaws clench when I’m angry. When I’m happy or curious, I experience a tickle moving up and down my belly. Contact with the body requires closeness with oneself and taking care of oneself. Without it, we won’t sense the signals by which the body tells us how we react to what’s happening. And then we lose the ability to consciously relate to what is happening and make our own choices.
A person who has poor contact with the body is more likely to be overwhelmed by feelings and lose the ability to distinguish what is within their area of ability and what is outside it. Similarly, the sense of the body works when we think – it grounds our thoughts. When the feeling of the body does not hold thoughts, there is a risk that we will get lost in them or we will not be able to revive these thoughts – put them into action.
Use these tools. This can be a “game changer” in your functioning.
Where can you start now?
Ask yourself – what am I sensing in my body right now?
And ask yourself this question as often as possible in different situations. This is a good start.
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Boundaries are not defensible – they are for exchange
These are protein fragments at the ends of the chromosome that protect DNA from damage, when it is copied, during cell division, Telomere length affects overall longevity. Telomeres shorten during each cell division, which is why they become shorter and shorter with age. But not only with age.
Your mind is not just your brain – it is also your whole body and your world of relationship with the environment. If your body’s microcosm and social world are part of the same field of energy and information, they can be integrated by the presence of your mind in the here and now. In this integration, you influence epigenetic processes, optimize the telomerase process, influence the change in the level of enzymes in your body.
Pain is a sensory and emotional experience, it is subject to learning processes, which leaves traces of memory at various levels in our nervous system and throughout the body. Your body remembers, and because of this, previous pain experiences can affect your current experience of pain and the intensity of your pain experience.
Our negative emotions about living with pain reinforce our perception of pain and the circle closes, the vicious circle of experiencing pain. And this is not the only vicious circle, because at the level of our physiology we also wind up a spiral of pain. Pain increases muscle tonus, which leads to impaired functioning of the endocrine, immune and nervous systems. Interestingly, researchers of these issues believe that the mechanism of the physiological vicious circle can occur both when the root cause of pain is somatic in nature and when it is of an emotional nature!
To begin with, I encourage you to take a piece of paper and something to write, find a quiet place, calm your mind, and then answer the following questions with honesty. You can answer all questions or the chosen ones, and maybe only one that will move you the most.
I also encourage you to release from the memory of cells, tissues any blocked emotions, which cause a lot of tension in the body and affect its functioning, through the body work, for example, craniosacral therapy. This method supports the nervous system and thanks to its gentleness works with the body without forcing anything on it, which in my opinion is very important when the body is strained with pain.
This moment is the turning point – either of total annihilation of absolute desperation, or the beginning of everything – a new birth. The awareness of reaching the bottom can be very liberating and self-discovering. It shows all the possibilities – how to get out of the crisis, to be reborn, to start a new life.
Each system, organ, and even a single cell has its own microbiome. About 38 trillion organisms live in the gut alone (3818 , 38 000 000 000 000 000 000 ). The immune system in the gut is crucial and affects the immune system throughout our body. “Weak” intestines weaken our immunity, and increase susceptibility to other diseases, including, among others – various types of rashes, eczema, also neurological diseases, such as brain fog, which is one of the most troublesome symptoms of the Chronic Fatigue Syndrome.
The key role here is played by dendritic cells, which are diffuse detectors of the immune system, with which the pathogen causing the infection can be quickly detected, and the appropriate antibody-producing cells stimulated to react efficiently and in the shortest possible time.
Importantly, a dendritic cell must receive a signal from the gut microbiome in order to activate and capture the pathogen, and then present it to the adaptive immune system! If the dendritic cell – this crucial part of the immune system, is not signaled by our gut flora, it “stays put” and waits on standby, but is not activated when the body is infected and starts to get sick.
Our gut microbiome also stimulates the activity of the vagus nerve, which receives signals from microorganisms in our gut. One wrong microbe can cause the vagus nerve to work differently. Its disturbed functioning affects the brain stem, which also begins to function differently, and this has an impact on changing our behavior, our moods, e.g. depression is related to the intestinal ecosystem. Stress causes damage to the microbiome, during long-term stress, the excess of cortisol produced damages the intestinal bacterial flora and promotes inflammation in the body by disrupting and weakening the immune system. Here too, the vagus nerve plays a role as it modulates the inflammatory response, and the inflammatory threshold is more activated when we are stressed.
The microbiome normalizes and returns to balance if we take care of it, especially the diversity of our gut flora. The first and most important thing is to strengthen it so that it works with the immune system. Simple supplementation of vitamin. C and zinc is not enough. Diet is important! Microorganisms in our intestines, with a proper diet, produce metabolites and it is these metabolites that build the body. 
Latest research on people who had a severe Covid19 showed that they had very low production of short-chain fatty acids. Eat fiber, in fruit and vegetables, 25-30g daily. According to scientists, the greater the dysfunction of the microbiome in our gut, the greater the risk of severe Covid19. High levels of Interleukin 6 increase this risk, and its level is increased by dysfunction in the gut, such as leaky gut, and the inflammation generated by it.
Certainly take care of a good and nourishing diet of your intestinal flora. In addition, it is important to support yourself with techniques that will allow you to manage your stress, calm your mind and give your body a rest – breathing, meditation, contact with nature, it will also tone your vagus nerve.
About 40,000 neurons in the heart are involved in communication between the heart and centers of the brain related to consciousness – the amygdala, thalamus, and cortex.
Research by the 
The heartbeats are not the mechanical rhythms of life, but rather represent the intelligent and specific language of the heart. You experience heart intelligence when your mind and emotions are balanced and consistent.
It is a muscular separation between the abdominal cavity and the chest cavity. In abdominal breathing, the abdomen expands outward as you inhale and the diaphragm moves inward. These two activities cause a drop in the internal pressure that pulls air into your lungs. As you exhale, your abdominal muscles contract and pull in slightly, and the diaphragm rises and pushes air out of your lungs. This gives you deep and regular breathing that allows your lungs to be almost fully ventilated. Thoracic breathing, involving only the upper thorax and the intercostal muscles, is generally shallow, rapid, and irregular with minimal air exchange.
The quality of our breathing is the basis of our mental condition. Diaphragm blockade is a form of our character armor, reflecting the ego’s inability to integrate the feelings concentrated in the chest cavity and express them through the solar plexus, pelvis, and thighs. The tension in the diaphragm embodies the reluctance to experience or articulate emotions, and the resistance to mobilizing a force in the solar plexus to act according to them. In this way, the inflow of energy to the solar plexus is blocked, suppressing vitality and a sense of fulfillment. We tighten the diaphragm because we are afraid to breathe fully, we are afraid to truly experience and feel.