Finding Calm: How Simple Body–Mind Practices Can Help
Christian Counseling in Chicago for Mind-Body-Spirit Connection
Have you ever tried to pray but felt too distracted or overwhelmed to focus? Maybe your thoughts are racing, your chest feels tight, or you can’t seem to catch your breath. These are often signs that your nervous system is in overdrive, something many of us experience, especially when life feels heavy or uncertain.
As a dance therapist offering Christian counseling in Chicago, I’ve noticed that when we feel stressed or disconnected, it’s not just our minds that struggle—our bodies, relationships, and even our sense of God’s presence can be affected. I often guide people to explore how their emotions, spirit, and body are connected. With simple, gentle practices, we can help calm the body and create space to reconnect with ourselves, with God, and with others.
In this post, I’ll share a few body–mind practices that can support your nervous system and create more space for peace and presence in your everyday life.
When Your Nervous System Feels Stuck
Our bodies are wired to respond to stress, and sometimes, that wiring gets stuck. Maybe you notice yourself snapping at loved ones, shutting down in conversations, or constantly feeling “on edge.” These are all signs your nervous system might be caught in fight, flight, or freeze mode.
When we’re dysregulated, it’s harder to feel grounded. We might struggle to stay present in prayer, tune into our needs, or connect meaningfully with others. While this can feel frustrating or even shame-inducing, it’s actually a very human response. Your body is doing its best to protect you; it just needs support coming back to safety.
The Body’s Role in Our Walk with God
Sometimes Christians are taught to see the body as separate from spiritual life, or even as something to push through or ignore. But Scripture tells a different story.
Our bodies are part of God’s good design. They hold our breath, our tears, our tension, and our joy. They allow us to feel, to move, to worship, and to connect.
I personally love how the Psalms invite us to “taste and see that the Lord is good.” The experience described here is deeply physical—one that engages our senses and helps us experience God's presence through the body in connection with creation and humanity.
That’s why integrating body–mind practices into our spiritual life isn’t just helpful, it’s biblical. When we learn to gently regulate our nervous system, we create space to become more attuned to the Spirit, to ourselves, and to those around us.
Christian Counseling in Chicago That Honors the Whole You
In my work offering Christian counseling in Chicago, I enjoy guiding clients through body–mind practices that align with their faith. These simple, gentle practices can help you reconnect with your body in a safe and nonjudgmental way, so you can better manage your emotions and grow more deeply aware of God’s presence.
They don’t need much time, and they can make a meaningful difference. Here are three simple practices to try:
1. Breath Prayer to Anchor You in God’s Peace
This practice pairs deep breathing with a short prayer or Scripture. For example:
Inhale slowly: “Be still”
Exhale slowly: “and know You are God”
Repeat for 1–2 minutes. Let your breath reflect the truth of the verse—God is present. You don’t have to force anything. Just breathe and be.
This practice helps calm the nervous system and gently shift your attention back to God’s nearness, especially when anxiety feels overwhelming.
2. Grounding Through Touch: The Fluttering Hug
This gentle technique is often used in trauma-informed care to help calm the body. Here’s how to try it:
Cross your arms over your chest like you’re giving yourself a hug.
Lightly tap your hands back and forth on your upper arms—left, right, left, right—like fluttering wings.
As you do this, pray or recite a calming verse like Isaiah 41:10:
“Do not fear, for I am with you…”
Or say: “Even though I feel anxious, I will trust in You, O Lord.”
The soft rhythm of touch sends a calming signal to your nervous system. It can help you feel more grounded and supported, while Scripture anchors your spirit in God’s steady presence.
3. A Body Scan with Gratitude
Take a few quiet moments to scan your body from head to toe. A body scan simply means observing each area without judgment, just noticing any sensation, warmth, tension, or emotion that may arise.
As you gently move your awareness through each part—your forehead, jaw, shoulders—pause to thank God. For example:
“Thank You for my hands that help me care for others.”
“Thank You for my heart that longs to love well.”
If gratitude feels difficult, try starting with a gentle acknowledgment:
“I feel and notice my hands in this moment. Thank You, Lord.”
This practice helps you reconnect with your body, release tension, and cultivate gratitude—all while inviting God into the present moment.
How Calming the Body Can Strengthen Your Relationships
When your nervous system is regulated, everything shifts. You may find it easier to pause before reacting, to listen more patiently, and to express your needs with more clarity and grace. That’s because calming the body doesn’t just change how we feel—it brings our critical thinking and emotional balance back online.
Many of the clients I work with through Christian counseling in Chicago come in feeling overwhelmed in their relationships. They long to be more present, less reactive, and more connected to themselves and others. By combining body–mind tools with spiritual reflection, they begin building the inner safety needed for deeper, healthier, and more authentic relationships.
Final Thoughts from a Christian Counselor in Chicago
You don’t have to overhaul your life to begin feeling more grounded. Sometimes, a minute of breath prayer or a moment of gratitude is enough to soften your heart and begin creating change.
If you’re feeling disconnected from yourself, your faith, or your relationships, I invite you to explore Christian counseling in Chicago that honors both the body and the spirit. Through a combination of talk therapy and gentle, movement-focused support, I can help you feel more grounded, present, and whole.
Ready to take the next step?
Book your free 15-minute consultation for Christian Counseling in Chicago today!
Lisaura is a relationship therapist in Chicago who, through individual counseling and dance therapy, helps adults connect with themselves and others more fully.
Spanish-speaking therapy is available.
