Lesson 377: Practice in Awareness of Bodily Energy
Duration:75 minutes
Topic Introduction (Overview):
In the course of bipolar depression, a sense of "energy" often signals things earlier than emotions: sometimes you can't even tell if you're happy or sad, but you already feel like you're being propelled by an electric current, unable to stop; or like you've been unplugged, even getting up to take a shower feels difficult. If we only focus on emotions, judging them as "good" or "bad," "high" or "low," we can easily miss subtle cues from the body. This lesson invites you to gently shift your attention from "thoughts" to "energy": Is your chest tight? Are your limbs light or heavy? Is your head throbbing or empty? Is your abdomen constantly cramped?
Through a series of simple awareness exercises, you will learn to record your daily energy fluctuations using a 0–10 energy scale, body scans, and rhythmic breathing. You will also learn to distinguish between "fatigue that can be relieved with a short rest" and "energy spikes or dips that require alertness." Subtle changes in your body's energy will become an important radar for preventing emotional fluctuations.
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▲ AI Interaction: What does my body energy curve look like?
Please recall your physical condition from morning to night for the past 7 days:
① During which periods do you feel a sudden surge of energy, and during which periods do you feel drained?
② What behaviors accompany these changes (e.g., excessive walking, staying up late, binge eating, lying down completely)?
③ Do you have any inexplicable feelings of "tightness", "lightness" or "like you've drunk a lot of coffee"?
AI will help you organize:
• Your initial energy curve;
• Potential periods of risk;
• Key observation points that can be discussed with professionals.
○ Scanning the fluctuations of body energy · Music guidance
Choose a piece of music with a steady, not too exciting, and with a slow, moving feel.
Sit or lie down, close your eyes, and slowly sweep your body from head to toe to the beat of the music.
During the scan, simply name each area in your mind: "head, neck and shoulders, chest, abdomen, hands, legs, and feet".
At each location, silently ask yourself: "Is the energy here too high, too low, or just right?" Don't judge, just record.
○ Herbal Healing Tea: Lemon Balm Tea for Body and Mind Harmony
Recommended reasons:When your body's energy levels fluctuate, lemongrass brings a refreshing sense of awakening, while lemon balm helps the nervous system relax slowly. The combination of the two is neither overly stimulating nor overly calming, making it a gentle aid for "rediscovering your body's rhythm."
practice:Steep 1 teaspoon of lemongrass and 1 teaspoon of balm in hot water for 6–8 minutes. It is recommended to drink this in the afternoon or evening, and while drinking, perform a brief body scan to observe any slight changes in your body's energy after consuming the tea.
○ Ancient Roman Natural Dietary Therapy: Olive Oil Cooked Vegetable Energy Balance Platter
In ancient Roman daily diets, vegetables were often cooked in olive oil and paired with a small amount of grains, serving as a meal that provided sustained energy without being overly stimulating. The warm vegetables reduced the burden on the digestive system, and the olive oil helped the nutrients to be absorbed slowly, avoiding large fluctuations in energy levels in a short period of time.
For those experiencing energy swings during bipolar disorder, this dietary therapy is like sending a signal to the body:
We practice feeding ourselves in a stable and gentle way, rather than treating our bodies with extreme methods like "pushing ourselves to the point of collapse" or "completely emptying our minds."
○ Chinese Calligraphy (Running Script) · “Hearing the Energy of the Body”
Practice sentences:
Hear the energy in your body.
Key points to note:
- “The word "hear" can be slightly extended to emphasize that it is not a command to the body, but a gentle listening.
- “The strokes for "body" can vary slightly in pressure, symbolizing the energy in different parts of the body from head to toe.
- “The word "energy" can be written with a sense of fluidity, like a river slowly flowing through the meridians.
- The final period can be written as a full little dot, reminding oneself that awareness is a complete and gentle act, not a judgment.
Mental Healing: Mental Mandala Meditation Text 13
Imagine a mandala: at its center is a quiet, beating heart, and outward concentric circles represent breath, blood, and the subtle pulse of the limbs. Don't rush to interpret; simply observe how these circles expand, intertwine, and recede. A mandala isn't about drawing something; it's about observation—observing how the body's energy rises, falls, pauses, and rises again throughout the day. What you practice in the design is a gentle, non-judgmental gaze upon yourself.
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Lesson 377: Drawing a "Body Energy Map" - Drawing Guidance Suggestions
Purpose:It helps you record the energy state of different parts of your body throughout the day in visual form, making "vague sensations" clearer.
step:
① Draw a simple human figure outline on paper. No details are needed; just the outline of the head, torso, and limbs are sufficient.
② Reflect on your body's energy state today (or in the last few days) and mark it with colors: where you are most tense, where you are most tired, and where you feel unexpectedly light.
③ Write keywords next to the corresponding parts, such as "fever", "chill", "feeling like being pressed down", "want to take immediate action", etc.
④ Draw a soft halo around the outline of the human figure and write: "I am willing to treat this body more gently."“
⑤ Finally, connect the heart and the soles of the feet with a line, symbolizing that "energy can slowly return from the top of the head to the feet, landing and settling down."
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○ 377. Log Guidance
① Where did I feel the most significant physical energy today? (e.g., chest, shoulders, stomach, head, etc.)
② Is it closer to "too much tension" or "too little emptiness"?
③ When this feeling of energy arises, what do I usually do (continue to push through, collapse suddenly, eat, scroll through my phone, etc.)?
④ If I had one more option, what gentler way could I try to respond to this energy?
⑤ Write a sentence:I'm willing to practice listening to my body first before deciding what to do next.
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When you learn to read the language of your body's energy, emotional storms will no longer be just "sudden" and "without warning." You will gradually gain the ability to take care of yourself in advance.
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