A daily plan and a weekly rotation plan for those who want to cover most mind/body approach bases...

The following is for anyone who is interest in following a daily and/or weekly rotation plan covering most mind/body approach bases. I'm posting it on a 'take it or leave it' basis. (I'm not posting to have a discussion about the merits or otherwise of the approaches nor whether it's a good or bad idea to 'hedge your bets' and mix methods or whatever. I just put it together with the help of ai out of interest, so I just thought I'd share in case it helps anyone.)

A sample daily mind-body practice plan:

Introduction to Daily Mind-Body Practice Plan
This daily mind-body routine integrates powerful healing techniques from Sarno’s emotional journaling, Schubiner’s compassionate emotional awareness, Hanscom’s expressive writing for emotional release, Pain Reprocessing Therapy’s (PRT) somatic tracking and cognitive retraining methods, alongside modern neuroscience-based nervous system regulation. Each session encourages gentle connection with bodily sensations, naming and accepting emotions, and retraining brain safety perceptions through mindful movement and calming rituals. The structure combines proven methods to support healing and resilience progressively.

What “Modern” Means in This Context
“Modern” approaches refer to contemporary mind-body techniques developed over the last two decades that integrate advances in neuroscience and psychology. These methods understand chronic pain and symptoms as products of overactive brain threat systems and nervous system sensitization rather than direct indicators of tissue damage. Modern approaches include somatic tracking (careful, curiosity-based awareness of body sensations), nervous system regulation strategies (such as grounding and breathwork), and exposure-based movement retraining. Pain Reprocessing Therapy (PRT) is a key example of a modern approach, teaching patients to recognize sensation safety and retrain maladaptive brain circuits through cognitive and somatic techniques.

Daily Practice Breakdown
Morning (10–15 minutes)

• Grounding:
  Sit comfortably with feet flat on the floor, eyes closed or softened. Take 2–3 slow, deep breaths, noticing the feeling of your feet grounding you. Internally say, “My body is safe. These sensations are real but harmless.” This calms your nervous system and creates a foundation of safety.
  (Modern: neuroscience-based calming and nervous system regulation)
  
  
• Somatic Tracking:
  Bring gentle curiosity to bodily sensations or symptoms. Ask yourself: “How does this feel now? Has it shifted or softened?” Don’t judge or push sensations away. This attentional stance is a core tool for retraining the brain’s interpretation of sensation.
  (Pain Reprocessing Therapy - PRT: somatic awareness and cognitive retraining; Modern)
  
  
• Emotional Labeling and Acceptance:
  Identify any emotions (anger, fear, shame) underlying sensations. Name and accept them compassionately, without fighting or suppressing feelings.
  (Schubiner: emotional awareness and acceptance)
  

Midday (10–20 minutes)

• Journaling:
  Write openly for 10–20 minutes about current stress, frustration, or anger. Optionally include an “unsent letter” to express difficult feelings safely.
  (Sarno: emotional journaling to surface repressed conflicts)
  
  
• Emotional Check-In:
  After writing, scan your body for feelings and name them silently (e.g., “anxiety in chest”). Allow feelings to exist without needing to fix them.
  (Schubiner: mindful emotion recognition and acceptance)
  
  
• Self-Compassion Practice:
  Offer yourself kind, supportive thoughts such as “It’s okay to feel this. I’m doing my best.”
  (Schubiner)
  

Afternoon (5–10 minutes)

• Mindful Movement / Exposure:
  Pick one movement you usually avoid due to pain or fear (e.g., bending, brisk walking). Before moving, notice emotions or tension connected to it. Remind yourself, “I am safe; this is my brain protecting me.” Move slowly and mindfully, celebrating small successes as retraining your brain’s safety signals.
  (Modern + PRT: exposure therapy and nervous system retraining)
  
  
• Emotional Awareness During Movement:
  Stay present to feelings as you move. Accept emotions without judgment.
  (Schubiner)
  

Evening (10–15 minutes)

• Expressive Writing:
  Write for 5–7 minutes, releasing raw or unresolved emotions. Don’t edit. Safely discard or destroy the paper afterward to symbolically release tension.
  (Hanscom: expressive writing for emotional release)
  
  
• Nervous System Downshift:
  Engage in calming practices such as progressive muscle relaxation, soothing music, or meditation. This prepares your body and mind for restful sleep.
  (Modern: nervous system regulation)
  
  
• Calming Ritual:
  Create a soothing routine that signals the end of the day and encourages relaxation. This might include sipping warm herbal tea, dimming lights, gentle stretching, or listening to soft sounds. The aim is to help your nervous system shift from alertness to calm.
  
  
• Gentle Self-Acknowledgment:
  This is a compassionate practice where you mentally or softly speak to yourself with kindness and acceptance about your day and your feelings. It involves quietly noticing the emotions and experiences you had—without judgment or pressure to change—and affirming your worth and humanity. For example, you might say to yourself:
  “I recognize that today was challenging. It’s okay to have felt sadness, anger, or fear. I’m doing the best I can, and I deserve care and understanding.”
  This practice supports emotional integration, reduces self-criticism, and promotes inner safety, helping you to settle emotionally before sleep.
  (Schubiner: compassionate emotional processing)
  

A sample weekly rotational plan:


Introduction to Weekly Rotational Plan
The weekly rotation plan varies daily themes—stress, irritation, fear, grief, joy—combining Sarno and Schubiner’s emotional journaling with mindful movement grounded in modern neuroscience and Pain Reprocessing Therapy techniques, followed by evening calming rituals based on Hanscom’s writing methods and compassionate presence. This rotation prevents monotony while deepening emotional insight and nervous system balance, fostering sustainable healing.

Weekly Rotation Plan

Monday

• Journaling: Write about current stress; name and accept emotions. (Sarno + Schubiner)
  
  
• Movement: Gentle walk with mindful attention to bodily sensations and feelings. (Modern + PRT + Schubiner)
  
  
• Evening: Expressive writing + progressive muscle relaxation + kind self-talk + calming ritual + gentle self-acknowledgment. (Hanscom + Schubiner)
  

Tuesday

• Journaling: Explore irritations or resentment; notice subtle emotions. (Sarno + Schubiner)
  
  
• Movement: Stretch or bend gently, monitoring emotional responses. (Modern + PRT + Schubiner)
  
  
• Evening: Write and discard an unsent letter; listen to calming music; practice compassion; calming ritual; gentle self-acknowledgment. (Sarno + Hanscom + Schubiner)
  

Wednesday

• Journaling: Reflect on perfectionism or pressures; name shame or fear. (Sarno + Schubiner)
  
  
• Movement: Lift light objects with mindful body and emotion awareness. (Modern + PRT + Schubiner)
  
  
• Evening: Expressive writing + body scan meditation + affirmations + calming ritual + gentle self-acknowledgment. (Hanscom + PRT + Schubiner)
  

Thursday

• Journaling: Write about fear or worry; practice acceptance. (Sarno + Schubiner)
  
  
• Movement: Sit-to-stand exercises with emotional check-ins. (Modern + PRT + Schubiner)
  
  
• Evening: Quick writing + grounding (feel feet, name three things) + self-kindness + calming ritual + gentle self-acknowledgment. (Hanscom + Schubiner)
  

Friday

• Journaling: Explore unresolved anger; name and accept feelings. (Sarno + Schubiner)
  
  
• Movement: Brisk walk or stairs, noting evolving sensations and emotions. (Modern + PRT + Schubiner)
  
  
• Evening: Expressive writing + guided breathing + positive self-talk + calming ritual + gentle self-acknowledgment. (Hanscom + Modern)
  

Saturday

• Journaling: Write about suppressed sadness or grief; compassionate awareness. (Sarno + Schubiner)
  
  
• Movement: Enjoy gentle activity (dance, gardening) while monitoring feelings. (Modern + PRT + Schubiner)
  
  
• Evening: Expressive writing + gratitude list + nurturing self-compassion + calming ritual + gentle self-acknowledgment. (Hanscom + Schubiner)
  

Sunday

• Journaling: Reflect on joy or pride rarely acknowledged; savour feelings. (Sarno + Schubiner)
  
  
• Movement: Playful or relaxing activity with mindful emotional awareness. (Modern + PRT + Schubiner)
  
  
• Evening: Expressive writing + calming ritual + gentle self-acknowledgment. (Hanscom + Schubiner)
  

 

Thank you!

 

Fantastic @BloodMoon
What a great outline of the work we need to do!