I Respect My Body by Prioritizing Its Well-Being

Summary

Mantra with Jemma Sbeg: Episode Summary

Title: I Respect My Body by Prioritizing Its Well-Being
Host: Jemma Sbeg
Release Date: February 24, 2025

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Introduction

In this enlightening episode of Mantra with Jemma Sbeg, hosted by OpenMind, Jemma delves deep into the mantra "I respect my body by prioritizing its well-being." This mantra serves as a powerful reminder to listeners about the importance of nurturing both physical and mental health through intentional and mindful choices.

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Personal Highs and Lows

Jemma shares two pivotal moments from her life:

1. A Time of Well-Being ([17:25] - [19:20]):

   • Summer of the Previous Year: Jemma recounts a period when she felt her best physically and mentally. Living in Queensland on the Gold Coast, she embraced a lifestyle in tune with nature and her body's natural rhythms. Key Practices Included:
     • Waking with the sun.
     • Eating when hungry.
     • Swimming, napping, and moving her body as needed.
   • Outcome: Enhanced mental clarity, reduced physical ailments, and a profound sense of self-contentment.
   • Notable Quote:
     "It was the basics, it was the time where I felt most human and most in touch with how I was meant to perform and how I was meant to be."

2. A Time of Neglect ([19:20] - [23:40]):

   • Burnout Phase: Jemma describes a challenging period marked by overworking, neglecting self-care, and prioritizing productivity over well-being while writing her first book.
   • Consequences: Chronic tonsillitis, stomach ulcers, skin issues, hair problems, and general physical weakness.
   • Emotional Toll: Overwhelming feelings of guilt and panic upon trying to rest, highlighting the struggle between societal expectations and personal health needs.
   • Notable Quote:
     "The machine metaphor is probably the best I can think of because that is how I felt. This thing, this physical form was just a tool it was nothing else."

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Understanding the Mantra

"I respect my body by prioritizing its well-being" is unpacked as a recognition of the power inherent in small, intentional choices that nurture both physical and mental health. Jemma emphasizes that respecting one's body is a subjective experience, varying from person to person based on upbringing, cultural influences, and personal beliefs.

• Definition Variations ([06:13] - [09:16]):

  • Extreme Practices: Such as elite sports, bodybuilding, biohacking, and intensive health routines.
  • Gentler Approaches: Including intuitive eating, slow movement, adequate sleep, and connecting with loved ones.

• Core Principles:

  • Physical well-being directly influences mental and emotional states.
  • The body is a lifelong companion and the most sacred space one will inhabit.

• Notable Quote:
  "Your body is your home for a lifetime. You are not going to get another one." ([07:38])

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Societal Pressures and Wellness Extremes

Jemma critiques the modern wellness industry's tendency to promote extreme health practices as quick fixes, diverting attention from foundational well-being practices that have sustained humans for centuries.

• Key Points ([09:18] - [16:11]):

  • Media Influence: The prevalence of extreme health trends on platforms like Instagram and TikTok.
  • Fundamental Needs: Emphasizing basic human needs such as nutritious food, sunlight, sleep, water, movement, safe living environments, and community.
  • Balance Over Extremes: Advocating for sustainable health practices rather than quick, transformative hacks.

• Notable Quote:
  "The answer always lies in what has allowed the human race to survive and thrive for so long." ([10:07])

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Challenges and Practical Applications

To help listeners internalize the mantra, Jemma introduces journal prompts and a weekly challenge.

1. Journal Prompts ([30:31] - [31:14]):

   • Prompt 1: What messages or beliefs about your body did you internalize growing up, and how do these beliefs influence your actions today?
   • Prompt 2: How do you differentiate between pushing your body to grow versus overworking it? Where is that line for you?
   • Prompt 3: What is one thing your body has done for you recently that you haven't taken the time to appreciate? How can you acknowledge that?

2. Weekly Challenge ([31:26] - [35:50]):

   • Main Challenge: Spend a week focused on the core pillars of your well-being, listening to what your body needs. This includes:
     • Noticing hunger, jitters, fatigue, and thirst.
     • Responding to your body's needs appropriately.
   • Bonus Challenge: Set a physical boundary by identifying one draining activity or habit and committing to saying no to it for a week.
   • Listener Engagement: Encourages sharing progress and experiences via social media and promises a recap in the following episode.

• Notable Quote:
  "If you're feeling off, if your body doesn't feel right, ask yourself, when was the last time I actually felt refreshed after a night's sleep?" ([11:45])

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Quotes and Reflections

Jemma incorporates meaningful quotes to reinforce the episode's themes:

• "The greatest wealth is health." – Roman Poet Virgil ([24:49])

  • Context: Jemma reflects on a loved one’s battle with health issues, underscoring the irreplaceable value of well-being over material wealth.

• "The best time to plant a tree was 10 years ago. The second best time is now."

  • Usage: Serves as a motivational reminder for listeners to prioritize their well-being regardless of past inaction.

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Conclusion and Final Thoughts

Jemma wraps up the episode by reiterating the significance of the mantra "I respect my body by prioritizing its well-being." She emphasizes that self-care is a personal journey with no one-size-fits-all solution. By focusing on foundational well-being practices and avoiding the allure of extreme wellness trends, listeners can create a sustainable and fulfilling relationship with their bodies.

• Key Takeaways ([35:56] - [37:47]):

  • Individual Journey: Self-care is deeply personal, requiring tailored approaches.
  • Foundational Practices: Basics such as nutrition, hydration, sleep, connection, and movement are crucial.
  • Avoiding Extremes: Steer clear of extreme practices that don't align with one's personal needs and lifestyle.
  • Sustainable Habits: Incorporating small, intentional choices into daily routines leads to significant, long-term benefits.

• Final Quote:
  "Your body is the one home that you are going to live in for your entire life. So respecting it is an act of love and gratitude." ([37:35])

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Engagement and Community

Jemma encourages listeners to engage with the podcast community by sharing their thoughts on social media, participating in challenges, and providing feedback through ratings and reviews. She highlights the importance of collective support in fostering individual well-being journeys.

• Call to Action:
  • Rate, Review, and Follow: To help others discover the show.
  • Join OpenMind Plus: For ad-free listening and exclusive content.
  • Share Experiences: With the hashtag #MantraOpenMind to build a supportive community.

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Episode Credits:
This episode was brought to life by the Mantra team, including Max Cutler, Kristin Acevedo, Ron Shapiro, Stacy Warren Kerr, Sarah Carroll, and Paul Liebeskind.

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Stay tuned for next week's episode, where Jemma will introduce another insightful mantra to guide you toward a more intentional and fulfilling life.

Transcript

[Gemma Spag]

Foreign.

[Co-host]

This is Open Mind.

[Gemma Spag]

Welcome to a brand new week. Here is your Mantra I respect my body by prioritizing its well being. I'm your host Gemma Spag and I'm.

[Co-host]

Here to guide you toward a more centered and fulfilling life.

[Gemma Spag]

Each week I'll share personal stories and insights that are focused on a specific specific mantra, plus journal prompts and a.

[Co-host]

Weekly challenge for all of us to.

[Gemma Spag]

Help put it into action. Think of Mantra as your mental reset button, a way to stay centered as you juggle work, school, family and whatever.

[Co-host]

Else life throws at you.

[Gemma Spag]

Each mantra is a simple, powerful phrase you can repeat to refocus your thoughts.

[Co-host]

And bring a little bit of calm into your day.

[Gemma Spag]

It's a small tool with a big impact, clearing your mind, lifting your mood and rooting you in the present. If you've listened to my other show, the psychology of your 20s, you know I'm all about those tiny little nuggets of insight that actually make a really big impact. So whether you are looking for some.

[Co-host]

Extra inspiration or you're trying to ground yourself amidst the chaos, you have come to the right place.

[Gemma Spag]

At Open Mind, we value your support. Share your thoughts on social media and remember to rate, review and follow Mantra.

[Co-host]

To help others discover the show. For more exclusive content, monthly bonus episodes.

[Gemma Spag]

Early access and ad free listening, join our Open Mind plus community on Apple Podcasts. This week I'll catch you up on what's been going on in my life and then we'll dive into today's mantra I respect my body by prioritizing its well being. This mantra is all about recognizing the power of small, intentional, almost simple choices.

[Co-host]

That nurture your physical and mental health.

[Gemma Spag]

And why those two things are probably your most important assets that you have today. Stick around. We'll be right back after this short pause.

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[Gemma Spag]

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[Gemma Spag]

Welcome back. We are going to get into this.

[Co-host]

Week'S mantra in just a second.

[Gemma Spag]

But before we do, it's time for my highest lows and who knows? And today I'm on a high. I'm on an absolute high because I managed to interview my dream guest for the podcast, and I just cannot even believe I'm saying these words, but I got to interview Elizabeth Gilbert, my personal hero, my personal champion, everything I want to be in this world. If you don't know who she is, she's the author of Eat, Pray, Love, most famously. But her best book, in my opinion, is this book called Big Magic. I talk about this book all the time.

[Co-host]

Because if you are a creative person.

[Gemma Spag]

If you are someone who has a creative hobby, passion, dream, this book summarizes every single feeling that you likely have. Feelings of imposter syndrome and doubt and creative block and ambition versus appreciation versus passion versus practicality. It is just the most wonderful book I have ever read. And back in 2021, when I first read that book, I took a picture with it and I posted it on Instagram and I said, this is my dream guest. Elizabeth Gilbert is my dream guest. And four years later, it happened. And I spent the entire time almost in daze, trying not to be too strange and awkward about my obvious appreciation and love for her. But I just think it's a real lesson and a really good reminder that just because your DRE or your goal isn't happening right now doesn't mean it will never happen. You know, back in 2021, this idea of getting to interview my personal hero was very ambitious. And I'm actually sure that if I had had the opportunity back then, it.

[Co-host]

Wouldn'T have been very good.

[Gemma Spag]

But slowly things were working in the background. I was working in the background to eventually make this happen. Maybe not on schedule based on what my previous former self wanted, but still it happened. And that's a real lesson in and perseverance and I guess just timing so you can actually go and listen to the interview right now.

[Co-host]

She is remarkable.

[Gemma Spag]

She is a beautiful speaker. She has so much wisdom to share. And you can definitely tell I'm a little bit starstruck, but that was my high from last week, and I'm definitely still riding that wave. Okay, let's get into it. It's time for this week's mantra. I respect my body by prioritizing its wellbe. When we talk about respecting our body, I do think everyone has a different meaning or version of what that looks like for them.

[Co-host]

And there are definitely extremes on either side.

[Gemma Spag]

Some people see respect as maintaining their physical form through elite sport or bodybuilding. Others see this through intuitive eating or.

[Co-host]

Through softness, through gentler practices, slow movement, good sleep.

[Gemma Spag]

How we choose to show our body.

[Co-host]

Kindness and respect is definitely an individual preference that really derives from a number of factors.

[Gemma Spag]

How we were raised, the culture we were born into, the media we were exposed to as children, our family's beliefs as well, some of which probably weren't entirely positive and that we do need to unlearn the older we get.

[Co-host]

But regardless of what you think or.

[Gemma Spag]

Personally believe, I think some statements about.

[Co-host]

Treating our body with respect and prioritizing.

[Gemma Spag]

Wellbeing are just facts. You know, they can't be argued with. Some of these facts are that you cannot function mentally, cognitively and emotionally if your body is not being taken care of, neglecting your physical wellbeing that is.

[Co-host]

Going to bleed into other areas of your life. Another fact. There are certain things that will always.

[Gemma Spag]

Make you feel good.

[Co-host]

You know, a very nutritious meal, a.

[Gemma Spag]

Good night's sleep, a big glass of water when you're thirsty, a walk, a.

[Co-host]

Rest day, connecting with friends.

[Gemma Spag]

And finally, and this is the biggest fact of all, your body is your home for a lifetime. You are not going to get another one.

[Co-host]

It is really with you until the.

[Gemma Spag]

End, and it is the most sacred place you will ever visit on earth.

[Co-host]

I always find that reminding myself of.

[Gemma Spag]

This is an instant motivator to change any behavior or habit that I'm working on fixing. You know, whether it's eating more nutritious.

[Co-host]

Food, drinking less, getting outside more.

[Gemma Spag]

I really like to remember what's at stake here. You know, I cannot replace my physical form. And as an extension, I also try to think, you know, would I treat the body of a loved one the way that I'm treating mine? Would I be happy projecting my habits onto someone I love and who I wanted to have around for as long as possible?

[Co-host]

And if the answer is no, then.

[Gemma Spag]

That'S really a wake up call to change what I'm doing with that. I do think that we can all.

[Co-host]

Also agree that prioritizing our wellbeing means finding a way to connect with our.

[Gemma Spag]

Body in a manner that just simply makes you feel better, not worse.

[Co-host]

And that is Such a simple statement. But let me elaborate.

[Gemma Spag]

I think respecting your body really entails adopting a lifestyle that isn't going to treat your body like it's something that.

[Co-host]

Deserves to be punished.

[Gemma Spag]

It's not going to treat your body.

[Co-host]

Like it's something that needs to look.

[Gemma Spag]

A certain way to be accepted, or.

[Co-host]

Is something to be pushed beyond its limits as something that can be replaced, but rather as the most worthy investment of your life.

[Gemma Spag]

So what does that look like?

[Co-host]

Please tell me if you relate.

[Gemma Spag]

But I always see these videos on Instagram or TikTok about very extreme health and wellness practices. Some that I've seen rising to the surface recently include things like biohacking or the WIM HOF method, or like a 12 part vitamin routine, plasma exchanges, just wild things. And it's accompanied by people advocating to.

[Co-host]

Their followers that these practices have changed their life.

[Gemma Spag]

And I really don't doubt that they.

[Co-host]

Believe that or that maybe that has been the case.

[Gemma Spag]

But for the average person, people like you and me, prioritizing your wellbeing, it doesn't lie in the extremes. I think in a society that is.

[Co-host]

Always searching for the next best, big.

[Gemma Spag]

Wonderful, million dollar thing, the next hack.

[Co-host]

That is going to change your life.

[Gemma Spag]

Overnight, we're forgetting the foundations of what.

[Co-host]

It actually means to be well. And the answer always lies in what.

[Gemma Spag]

Has allowed the human race to survive and thrive for so long. And that is foods given to us by the earth. Sunlight, sleep, pleasure, water, movement, a safe.

[Co-host]

Place to live and community.

[Gemma Spag]

That is the fundamentals of being a well, human.

[Co-host]

And if you don't have these foundations.

[Gemma Spag]

Secured, if you're not going outdoors, if.

[Co-host]

You'Re not eating your fiber or connecting.

[Gemma Spag]

With those you love, if you don't feel safe in your environment and in your body, I don't think that oil.

[Co-host]

Pulling or intense dieting or another supplement.

[Gemma Spag]

Any of those things is going to help you.

[Co-host]

The best and the most rewarding things in life contain balance. And the same goes for respecting your wellbeing.

[Gemma Spag]

Once you have solidified those basics, I do think that that is when you can begin to add in your own flair. You can try all those new methods for elevating your wellbeing and elevating how you feel about yourself.

[Co-host]

But before then, just make sure that.

[Gemma Spag]

You are not skipping over the simple stuff first. So I really want to implore you.

[Co-host]

If you feel very persuaded by these.

[Gemma Spag]

Extreme methods, please look at your life first. That's all I'm asking. If you're feeling off, if your body.

[Co-host]

Doesn'T feel right, Ask yourself, when was the last time I actually felt refreshed.

[Gemma Spag]

After a night's sleep? When was the last time I spent time in nature? When was the last time I gave.

[Co-host]

My body the nutrition that it was needing? When was the last time I didn't spend an hour, two hours, three hours scrolling on a screen before bed or.

[Gemma Spag]

Immediately after waking up? Think of this like a bonus challenge in addition to the one we're going to talk about later on. So I want to challenge you to.

[Co-host]

Do my own version of 75 hard.

[Gemma Spag]

Or one of those extreme health challenges that we see.

[Co-host]

And my challenge is this. I want you to spend just a week focused on the core pillars of.

[Gemma Spag]

Your wellbeing and listening to what your body needs.

[Co-host]

Notice hunger, notice jitters, notice when you're.

[Gemma Spag]

Tired or thirsty and give your body what it wants. It will definitely be a challenge, but.

[Co-host]

I think we need to repair this.

[Gemma Spag]

Connection between our mind and our body and the two way street that should be performing between these two. After that week is done, after you've put your body and your health at the center of your life, tell me you don't feel differently. Tell me you don't feel better. I want to briefly touch on why the connection between our mind, body and.

[Co-host]

Our health has become so strained. Modern life, and this is my opinion.

[Gemma Spag]

But I think it prioritizes productivity over rest.

[Co-host]

It prioritizes hustle over mindfulness and quick.

[Gemma Spag]

Fixes over sustainable health practices.

[Co-host]

As a result, we've really lost touch with the natural signals of our body. Hunger, fatigue, stress. We've lost touch with what it means to feel good. And that leaves us very disconnected from true health and wellness.

[Gemma Spag]

And of course it's going to leave.

[Co-host]

A lot of us just looking for.

[Gemma Spag]

Something that is going to make us feel better in the moment. Our physical well being has also become.

[Co-host]

Less important because how we feel physically.

[Gemma Spag]

Is not as important as in some ways, how we look physically. Am I thin?

[Co-host]

Do I look fit enough? Do I fit into a certain size of jeans? Does that person find me attractive?

[Gemma Spag]

How do I look online? Not how do I feel? That's not as important. It's definitely a focus on the outside.

[Co-host]

Instead of the inside. This is why we really need to.

[Gemma Spag]

See a shift and I would say soon. And I think it starts with you and me.

[Co-host]

Showing care and love towards our physical.

[Gemma Spag]

Bodies is a magnificent way of showing love to the deeper parts of ourselves. For me, it becomes almost like a ritual. Caring for myself, giving myself what I need, even if I feel guilty about.

[Co-host]

It, guilty for resting guilty for whatever it may be.

[Gemma Spag]

It's just for me. It's all for me and I will be the one thanking myself later down the line, whether it is in a few hours, a week, in 10 years from now.

[Co-host]

That is what it means to invest in something. Maybe you won't get the return in the next second.

[Gemma Spag]

Maybe others will see how you're treating.

[Co-host]

Your body by giving it more rest.

[Gemma Spag]

Or the benefit of the doubt and think that's the wrong thing to do.

[Co-host]

But that doesn't mean that making small.

[Gemma Spag]

Changes or sometimes even sacrifices isn't going to pay off and really matter in the long run.

[Co-host]

Taking time to reflect on what it.

[Gemma Spag]

Means to truly respect your body can.

[Co-host]

Reveal so much about how we show.

[Gemma Spag]

Up for ourselves in every aspect of our life as well.

[Co-host]

When we prioritize well being, it's not just about health. It is about creating a foundation for.

[Gemma Spag]

Living with intention, with balance, and with self worth really at the center. It also just reminds me of this amazing quote that a friend told me the other day.

[Co-host]

The best time to plant a tree.

[Gemma Spag]

Was 10 years ago. The second best time is now. So again, even if you're feeling like you don't have the momentum and you.

[Co-host]

Haven'T built the habits up so far.

[Gemma Spag]

To prioritize, prioritize your well being. Actually, that's not bad news. The second best time is now and that's where you are in this moment. So I think it's a real motivator.

[Co-host]

To just start Coming up, let's get personal.

[Gemma Spag]

I'll share some of my own experiences when I've honoured my body when I haven't and what those moments taught me about self respect and balance, but most importantly about well being. Stay tuned for more after this brief pause.

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[Gemma Spag]

Get the Angel Reef Special at McDonald's. Now let's break it down. My favorite barbecue sauce, American cheese, crispy bacon, pickles, onions and a sesame seed bun of course. And don't forget the fries and the drinks. Sound good?

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[Gemma Spag]

Welcome back. Now that we've looked at the meaning behind today's mantra. It's time to get personal with you all and share some of my own.

[Co-host]

Insights and reflections about this phrase.

[Gemma Spag]

So I want to talk about two times.

[Co-host]

Firstly, I'm going to talk about the.

[Gemma Spag]

Time I felt best about my well being and my body. And I'll be completely clear. It had absolutely nothing to do with how I looked, but how I felt and how I was deeply grounded and energized and felt just good about myself. The time I felt this was the summer of last year and the big.

[Co-host]

Difference for me from previous summers or.

[Gemma Spag]

Previous times in my life was how.

[Co-host]

Connected I was with nature, but also how I was really in tune with.

[Gemma Spag]

The natural rhythms of my body. So I was living, living in Queensland on the Gold coast at the time, on this beautiful property, this beautiful property up in the ranges, up in the mountains and it's tropical and there's fresh water everywhere, but it's also just a short drive from the beach. And I wasn't working. I took the summer off to not work. I had prerecorded all my episodes, I.

[Co-host]

Ticked everything off my to do list.

[Gemma Spag]

I'd put my out of office on.

[Co-host]

And I just spent the whole summer.

[Gemma Spag]

Waking with the sun, eating when I felt hungry, swimming as much as I needed, napping when I wanted to, moving.

[Co-host]

My body in some capacity every day.

[Gemma Spag]

And I felt amazing. Everything, like to my vision, to my mental clarity felt clearer, my body ached less, it felt more like mine. And I think it was the most.

[Co-host]

Valuable lesson in well being for me.

[Gemma Spag]

There had been such a time previously.

[Co-host]

Where I'd gotten so invested in wellness.

[Gemma Spag]

Trends and in fad dieting and over exercising, thinking that was gonna make me feel better.

[Co-host]

And here it was.

[Gemma Spag]

It was the basics, it was the time where I felt most human and most in touch with how I was.

[Co-host]

Meant to perform and how I was meant to be.

[Gemma Spag]

This time in my life felt so removed from another time in my life. And it was actually earlier in that same year when I can acknowledge I.

[Co-host]

Didn'T have the same respect for my body.

[Gemma Spag]

I wasn't treating it like the sacred.

[Co-host]

Space that it was.

[Gemma Spag]

I was treating it like it was a machine where I put fuel in, I pushed till the tank was almost empty, almost running on fumes. And then I'd refuel, I wouldn't rest, maybe for a day, but then I would be back on the road. And truly the machine metaphor is probably the best I can think of because that is how I felt. This thing, this physical form was just a tool it was nothing else. At the time I was writing my first book, I was also moving. I was traveling for work a lot. I was putting way too much on my plate.

[Co-host]

I was just saying yes to everything.

[Gemma Spag]

And I was definitely at stage 12 of burnout.

[Co-host]

I was at the end of the.

[Gemma Spag]

Road when it came to burnout. I had passed the exhaustion phase and I'd moved into the adrenaline phase.

[Co-host]

You know, in all seriousness, the only.

[Gemma Spag]

Time I could get things done was.

[Co-host]

When I was supremely stressed about them.

[Gemma Spag]

So I was just relying on cortisol to get me through.

[Co-host]

And here's what happened in response to me not respecting my body's limits.

[Gemma Spag]

I got really sick. I ended up getting chronic tonsillitis, stomach ulcers.

[Co-host]

My skin looked terrible. My hair looked terrible. I was always bloated.

[Gemma Spag]

My body felt weak because I had ignored every warning sign that I needed.

[Co-host]

Rest and that I needed time away.

[Gemma Spag]

To take care of myself. When I kind of finally realized what had caused this and how the path forward was looking pretty bleak, I took a step back and honestly did a total rehaul rethinking of my boundaries with.

[Co-host]

Regards to how hard and far I was willing to push myself.

[Gemma Spag]

And I did feel some instant relief.

[Co-host]

In taking a step back. But what followed was also a more.

[Gemma Spag]

Intense feeling of guilt and of panic.

[Co-host]

And I'm sure a lot of us.

[Gemma Spag]

Feel very similarly if you are someone.

[Co-host]

Who is a high achiever, who is.

[Gemma Spag]

Used to pushing themselves. I felt so ungrateful for taking time away and looking after myself. I felt bad not working. I would, you know, be on the.

[Co-host]

Couch just trying to enjoy watching the.

[Gemma Spag]

Office or friends, getting meals cooked for me by my boyfriend and doing some coloring in. And it was meant to be this peaceful experience. And I felt terrible. My mind was just itching to be productive. It was like pressing alarm bells, saying.

[Co-host]

You'Re not doing enough.

[Gemma Spag]

There are other people who aren't resting. There are other people who don't need this.

[Co-host]

And so my days didn't feel as meaningful.

[Gemma Spag]

You know, if I didn't get something done, if I didn't do some work for a few hours, despite literally being on antibiotics and ben rest, I just felt terrible in all aspects. And I think this is a common experience.

[Co-host]

When you tie so much of your worth to being productive and to your output, you do feel selfish for taking.

[Gemma Spag]

Care of yourself first, specifically your physical wellbeing, but also your mental wellbeing. Another part of this is also that.

[Co-host]

This notion of needing rest to sustain.

[Gemma Spag]

Yourself has only recently in my mind.

[Co-host]

You know, really regained public acceptance. And there are still plenty of people who would confuse much needed rest, rejuvenation.

[Gemma Spag]

Relaxation with laziness and a lack of discipline. And maybe they might be so bold as to tell you that for decades.

[Co-host]

Societal norms have equated constant busyness and overwork with discipline and ambition and success.

[Gemma Spag]

And those things are qualities that we admire.

[Co-host]

But rest is not a sign of weakness.

[Gemma Spag]

It's actually a biological and psychological need. It's going to enable you to recharge.

[Co-host]

To be more creative, to process emotions.

[Gemma Spag]

And it's essential for long term productivity.

[Co-host]

As is taking care of your body in so many other ways, of making.

[Gemma Spag]

Sure that you are fueling it correctly, you are hydrating it correctly, you are giving it those little sparkles of joy.

[Co-host]

Through friends and through connection.

[Gemma Spag]

Really, I think what we're focused on.

[Co-host]

When we reject rest is what will.

[Gemma Spag]

Other people think of me.

[Co-host]

Here is your reminder, though, and it's.

[Gemma Spag]

One I need as well at times. What's best for your body is no one else's business. Simple as that. If you feel good, keep doing it. Keep doing what you're doing, because no one else has to experience the benefits or the consequences other than you. You are the only one who has.

[Co-host]

To live in this form.

[Gemma Spag]

And it's what really agitates me when.

[Co-host]

I see people online commenting on how other people are taking care of themselves.

[Gemma Spag]

You have no idea what is best for them because again, it is their business. Okay, as always, I want to share.

[Co-host]

A quote that echoes this week's mantra.

[Gemma Spag]

Here is our deep thought of the day.

[Co-host]

The greatest wealth is health.

[Gemma Spag]

And that quote is by the Roman poet Virgil. You know, I didn't fully realize or respect this idea. You know, it's always been floating around in my thought ecosystem and thought atmosphere that health is wealth. But I didn't really realize it until there was a time when someone I really loved was in a position where their health was not something they could control. And I won't go into too much detail because it's their story, but because.

[Co-host]

Of the condition they were in and.

[Gemma Spag]

That they had, their body was almost attacking itself. And I remember talking to them about it in the car one day and they said to me, people don't realize how much I would give. I would probably give everything not to have this anymore. And I felt almost profoundly sad, but also profoundly guilty because at that time in my life, I was really just caring about vanity and not about true wellbeing.

[Co-host]

I didn't really care about my actual health.

[Gemma Spag]

And I definitely took it for granted.

[Co-host]

In so many ways. And here was this person who I.

[Gemma Spag]

Would give anything to and they would.

[Co-host]

Give anything to have the luck and.

[Gemma Spag]

Privilege that I had and the privilege of health.

[Co-host]

Also reflecting on that past experience, you know, about where I sacrificed my health.

[Gemma Spag]

Almost entirely at that point. All the money and material wealth in the world cannot be spent and cannot be used properly if you're no longer.

[Co-host]

There to use it and if your health has deteriorated.

[Gemma Spag]

So I think it's just again, a great reminder that if you are going.

[Co-host]

To invest in anything, let it be your wellbeing. Now I'd like to take a few moments for us to just pause and.

[Gemma Spag]

Really sit with this mantra.

[Co-host]

This is my favorite part of the show.

[Gemma Spag]

In just a moment you'll hear a.

[Co-host]

Custom music track created to give you a space to absorb today's insights and.

[Gemma Spag]

Consider how you might bring this mantra into your week and maybe even beyond. And again, if this practice isn't your style, if it doesn't resonate with you.

[Co-host]

Feel free to just skip ahead 30 seconds.

[Gemma Spag]

But as you settle in, keep our mantra in mind.

[Co-host]

I respect my body by prioritizing its well being.

[Gemma Spag]

Let it guide your thoughts as the.

[Co-host]

Music plays and give yourself a moment to reflect and connect with what this.

[Gemma Spag]

Mantra means to you here. Beautiful. Up next, we're going to talk about how to put these insights into real.

[Co-host]

Action and bring this mantra to life.

[Gemma Spag]

I'll share some journal prompts in our weekly challenge, so stick around for more.

[Co-host]

After this quick break.

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Month plan equivalent to $15 per month required intro rate first 3 months only then full price plan options available, Taxes and fees Extra fee [e-mail] are you getting the rest you need? Need? I'm Carissa, the host of sleepwave, a meditation and story podcast that makes sleep and relaxation easy with soothing meditations and nostalgic stories. Each episode of sleepwave is crafted to help busy minds slow down so you can beat insomnia and wake up feeling well rested tomorrow. Each night I'll guide you to sleep with beautiful visualizations and calming journeys that make meditation easy even if you've never tried it before. Try one of my favorite episodes, Get Sleepy in the Hawaiian Rainforest, where I'll lead you through using your imagination to enjoy a lush tropical vacation without ever leaving your bedroom. Soon, bedtime will be your favorite part of the day. You can discover sleepwave on all major podcast platforms. Simply search sleepwave Sleep Meditation and hit follow so you can easily find the show later tonight. Sweet dreams.

[Co-host]

Welcome back. Let's explore how to bring this week's.

[Gemma Spag]

Mantra to life in meaningful ways, starting with a journal practice. If you don't have your journal handy, no worries. You can actually just simply reflect on these questions in your mind or jot them down later.

[Co-host]

But here are the three prompts that I chose today to help you dive deeper and find clarity with this mantra.

[Gemma Spag]

Etc.

[Co-host]

First, what messages or beliefs about your.

[Gemma Spag]

Body did you internalize growing up and how do these beliefs influence your actions today? I can already think of a few. I'm sure your brain is also coming up with some. Next how do you differentiate between pushing your body to grow versus overworking it?

[Co-host]

Where is that line for you?

[Gemma Spag]

You? And finally, what is one thing that.

[Co-host]

Your body has done for you recently that you haven't taken the time to appreciate?

[Gemma Spag]

How can you acknowledge that? Okay, let's move on to our weekly challenge, which is in addition to the one I already gave you. As a little bonus, this challenge is.

[Co-host]

Really about taking our weekly mantra to.

[Gemma Spag]

Another level so that you can put what we talk about into tangible, actionable steps for yourself. I also want to do some check.

[Co-host]

Ins so that we can hold ourselves accountable. Reach out to me at Mantra openmind to let me know how the challenge.

[Gemma Spag]

Is going and next week we'll do a recap on how things went.

[Co-host]

I might even share a few personal stories with your permission of course, to help encourage other listeners to participate in the challenge in the future. This is also a two way street.

[Gemma Spag]

So I'm going to let you know how things are going with me as well. But let's talk about our challenge.

[Co-host]

As a reminder, our mantra last week.

[Gemma Spag]

Was I choose gratitude in every situation. I asked you all to write a gratitude letter last week, either to yourself or to someone in your life. And I ended up writing a gratitude letter to a past version of myself who I felt had been really instrumental in where I am now and just saying thank you, saying, I know it must have been hard, but I appreciate that you made a sacrifice and you took a risk when you weren't sure how it was gonna work out. I'm telling you now that it did. So I wrote a gratitude letter to her and I also wrote a gratitude letter to my mom. I just feel like maybe that one is quite cliche, but moms don't get enough appreciation. Especially my mum. She's such a hard worker. And you know, post holidays I feel like I kind of not had a chance to really speak to her and say thank you and I was feeling very thankful in that moment. So I wrote her a letter as well and I actually ended up sending it. The first one I kept for myself, but this one I sent it to her and yeah, it was a special little bonding moment for both of us. I want to share some of the DMs we also got from listeners about last week's episode. This one's from Maria. Is it weird if feeling like practicing gratitude doesn't come naturally to me at all?

[Co-host]

No, not weird.

[Gemma Spag]

Not weird. Especially if it's not something that you have been in the habit of, I think think expressing gratitude and finding things.

[Co-host]

To be grateful for throughout your day. It's a muscle that needs to be.

[Gemma Spag]

Built with time and with practice.

[Co-host]

So if, if it's not something that is easily coming to the forefront of.

[Gemma Spag]

Your mind, that's totally okay. What I would say is to continue to keep somewhat of a gratitude list of 3 things you're grateful for each day. Do it either in your journal or in your notes app of your phone at the end of the day before you go to bed as a way to actually start, almost prompting your brain.

[Co-host]

To be more watchful and be more.

[Gemma Spag]

Observant for things in your life that are making you feel great. This one is from Mika.

[Co-host]

What's an easy way to remind myself.

[Gemma Spag]

To be grateful when I'm spiraling? So this one might sound strange, but I would say go into your phone and find things that make you happy. Find pictures of things or videos or whatever it is that at some point you have smiled while taking and kind of realize that those, those memories and.

[Co-host]

Those moments that were so special at.

[Gemma Spag]

The time there will be a version of them that will happen again, you will be in that headspace again. It might not feel like that now.

[Co-host]

But the only thing promised in life is change.

[Gemma Spag]

So if you are spiraling, if you're feeling like this bad state of mind and this negative moment is always going to last, give yourself the proof that it hasn't always been this way, so it won't always be this way. Into the future. Future. This week, I want you to set a physical boundary. Identify one activity or habit that drains.

[Co-host]

Your energy and commit to saying no to it for a week.

[Gemma Spag]

So it could be vaping, it could be drinking on weeknights, it could be going on your phone as soon as you wake up. That's the one I'm going to be choosing.

[Co-host]

Use that time to do something else.

[Gemma Spag]

Restore restorative for your body, like stretching, taking a walk, simply resting, waking up and walking to the bathroom and having.

[Co-host]

Breakfast before you just pour information into.

[Gemma Spag]

Your brain, I think that you're going to notice a real difference.

[Co-host]

And as a reminder, reach out on Mantra Open mind to share how this challenge is working for you.

[Gemma Spag]

All right, as we wrap up this week's episode, I want to share a.

[Co-host]

Few final thoughts about this week's mantra.

[Gemma Spag]

I respect my body by prioritizing its wellbeing. I think my biggest takeaway that I hope you take with you is that.

[Co-host]

Looking after your body and taking care.

[Gemma Spag]

Of your health is an individual journey and comes with a lot of individual choice.

[Co-host]

So there is no one way to do it. There is no one way that is.

[Gemma Spag]

Going to ensure you success or ensure that you're going to feel better. But I think getting back to the.

[Co-host]

Basics of what it means to be.

[Gemma Spag]

A well, human and what it means.

[Co-host]

To be connected with what your body, body needs are essential.

[Gemma Spag]

Prioritize good food, hydration, sleep connection, movement. Prioritize it for a week and see what happens. I think there has been a real disconnection between us and what it feels to really be in our body. But if you make it a ritual.

[Co-host]

To show respect to your body as.

[Gemma Spag]

A way of prioritizing your wellbeing, if.

[Co-host]

You incorporate it in small moments in.

[Gemma Spag]

Your day, I do think you start seeing big differences and just remember whatever works for you is best. There is no one way of doing this. Don't listen to the people who are.

[Co-host]

Trying to sell you extremes.

[Gemma Spag]

The secret to health and wellness very much just lies in getting back to what makes you human and what would make the human part of you feel amazing. Your body is the one home that.

[Co-host]

You are going to live in for your entire life.

[Gemma Spag]

So respecting it is an act of love and gratitude and when you prioritize.

[Co-host]

Its well being it definitely loves you back and you're also creating a foundation.

[Gemma Spag]

For everything else that you want to achieve.

[Co-host]

So let this Mantra remind you that every small intentional choice is a step.

[Gemma Spag]

Towards honoring the incredible gift of your physical form. Thank you for joining Mantra, an exclusive.

[Co-host]

Open Mind original powered by Pave Studios.

[Gemma Spag]

At OpenMind. We value your support, so share your thoughts on social media and remember to.

[Co-host]

Rate, review and follow Mantra to help others discover the show.

[Gemma Spag]

For ad free listening and early access to Mantra with me, Gemma Spegg. We invite you to subscribe to Open.

[Co-host]

Mind plus on Apple Podcasts.

[Gemma Spag]

I'll share another insightful and introspective Mantra with you next Monday.

[Co-host]

Until then, keep sharing, showing up for.

[Gemma Spag]

Yourself and your journey. I'm Gemma Speg. See you next week. Mantra is hosted by me, Gemma Speg.

[Co-host]

And is an Open Mind original powered by Pave Studios.

[Gemma Spag]

This episode was brought to life by the Mantra team. Max Cutler, Kristin Acevedo, Ron Shapiro, Stacy Warren Kerr, Sarah Carroll and Paul Liebeskind.

[Co-host]

Thank you for listening.