Living an Integrated Life
Integrated wellness includes prayer, exercise, and appropriate nutrition. When we as women intentionally strive toward integrated wellness, we grow in virtue, strength, and dignity. We are women living out our vocations in mind, body, and soul. Truly turning our wellness into a living testimony of His Glory.
What does ‘Self Care’ really mean?
“Self care” is an overused term these days. I would invite you to understand it like this: “self care is selfless.” It’s selfless when the care for your body is ordered. It becomes selfless because you are present to the Holy Spirit’s promptings. Living in an ordered way, you are better suited to hear God’s voice. Ordered self care can equip you with what you need to truly live out the gift of your God given potential.
You cannot give away what you do not already have. The temple of your body, mind and soul, when in good repair, is ordered to welcome and direct others to Him. 1 Peter 3:15 says “always be ready to give a reason for the hope that you have.” That’s key. When your temple is in good repair, your joy is even fuller. You radiate that to all those around you.
Tips for a Simple Plan of Life
A Plan of Life is the way self care is lived out in cooperation with God’s grace. This Plan can restore order to your life, so when you strive toward true integration, where equilibrium is restored, self care is ordered, and intentionality is practiced. For many of us, this can lead to integrated healing and restoration.
Remember integrated and ordered self care is NOT selfish but selfless.
1. Daily Prayer & Meditation
Intentionally set aside a time each day to pray and come before God. As a young mom, I began by putting books, journals and pens in a place free from distraction (yeah, the phone is put in another room!), then I’d schedule it! Making the intentional effort and putting it in my schedule was so important as I would strive to anchor my day in prayer.
It’s in this daily practice of scripture and silence that you become aware of God’s voice in your life and this is where you can come to BELIEVE that He truly wants what’s best for you. Ask His Holy Spirit to assist you in staying in the present moment, as He leads you in saying “no” to the good so you can say “YES” to the best! Pray something like: “Lord, show me and lead me to this restorative and integrative practice of Daily Meditation.”
2. Daily Nourishment of your Body
Intentional activities provide what is good and appropriate for your body. Consider things like exercise, rest, recovery and good nutrition habits. For example, exercise should have purpose and intention. The exercise is NOT an end in itself. The activity you choose needs to fit your current season of life. Newly married couples may like to start with an evening walk after dinner. Couples who are already consistently exercising may like to work out together a few times a week, so exercise becomes a more foundational piece of your rhythm of life. Consistent exercise also supports reproductive health for both men and women. Regardless of what you choose, schedule it. As the ordered habit builds, it will become integrated by God’s grace because you are cooperating with Him.
Your daily nutritional habits matter. Meal planning is a practice that takes practice. Planning meals that are nutrient dense and affordable these days can be a bit of a challenge.
Some meal planning best practices:
- Choose a meal to begin planning – most people choose dinner
- Check the calendar to determine which evenings you and your family are home for the meal
- Choose the meals you will make (hint: begin with your family favorites and/or familiar recipes)
- Make a grocery list and shop your kitchen first
- Shop for your food
- When you arrive home with your groceries spend about 15 minutes prepping whatever you can (like chopping some vegetables for your recipe(s)).
Sleep and rest are truly the key to a healthy lifestyle. The recovery or restorative rest cycle of the body is what keeps you well and will assist you in your wellness and reproductive goals. You may be already struggling in the morning. I readily and often remind the women I coach that to fix your morning, you must fix your night. What does your pre-sleep routine look like? Making some small adjustments like powering down all your screens 30-60 minutes before bed can be a real game changer! Nothing good ever happens on social media after 10pm!
3. Daily Action that takes you Outside of Yourself
Take a moment each day and consider how you can ACT outside of yourself. Acting outside of yourself can be things like consistently charting your cycle, taking a meal to a friend who is experiencing loss or sickness, calling a family member to say thanks for their love and support, or maybe making a special treat for your husband or family.
Better Habits
A Plan of Life brings order to your life so you can possess the freedom to do what is important and what matters instead of being driven by what is “urgent.” Equipping yourself with a plan creates space to form better habits. These habits will orient your mind to God, create positive change in your body, and honor order in your life, all of which ultimately help you come fully alive!
As you live out your simple Plan of Life you are proclaiming the reason for the hope that you have – God desires order and to live integrated with Him. An Integrated Catholic Woman desires to unify God’s holy will in her life in mind, body and soul through intentional wellness practices rooted in her identity as a daughter of the King. When we live our best life in this way, there’s a certain peace that comes from striving toward heaven in an integrated way. The Integrated Catholic Woman can then be ready for whatever God’s Will is for her. She will be equipped mind, body and soul to respond to God’s invitation to MORE!
Authored by Betsy Hoyt. Betsy, a life-long Catholic, “retired” Catholic Home School Mom, certified personal trainer, hormone and nutrition coach, has worked in the wellness industry for 17 years. Her work with women throughout the US and Canada continues to reveal true sustainable “wellness” in practical ways. Betsy journeys with all ages of women personally and virtually through her Integrated Catholic Woman wellness practice and integrative retreat experiences. Reach out to her at hello@integratedcatholicwoman.com or check out all the programs she offers at integratedcatholicwoman.com