by Emma Seppälä, Ph.D.
THE SCIENCE OF HAPPINESS AND SOVEREIGNTY COURSE
MODULE SIX
SOVEREIGN BODY
Overview
This week, we are coming back to basics. Over the last several weeks, you have been cultivating a more nourishing relationship with yourself — your emotions, your mind, your relationships, and your intuition. You've been gaining self-awareness, committing to a nurturing daily practice, and establishing greater sovereignty in your life.
Now, we return to the most fundamental aspect of yourself: your body.
It’s easy to ignore the body as we go through life, running here and there, pursuing our dreams, and taking care of others. Sometimes, without realizing it, we neglect the shell in which we dwell—our forever home in this lifetime. By coming back to the basics and nurturing your body, you lay the groundwork for a more peaceful mind, more stable emotions, and greater happiness.
This week’s focus is on sovereignty over the body — on treating it with respect and care so it can serve you well. When we honor our body, we empower ourselves to thrive.
PREWORK
Journal & Reflect
Reflect on these questions before diving into the week's work:
Journal Prompt
#1
What are some daily practices you do to nurture and take care of your body?
Write them all down — things like brushing your teeth, exercise, naps, etc.
Journal Prompt
#2
What are some ways you unintentionally abuse your body?
(e.g., staying up too late, eating junk food, over-caffeinating, etc.)
Journal Prompt
#3
What makes your body feel really good?
(e.g., working out, time outside, fresh food, etc.)
Now, ask yourself this final question:
What will it take for you to commit to nurturing your body?
Sovereign Body
Honoring the Body, Honoring Yourself
This Week's Readings
Read (or reread) Chapter 5 of SOVEREIGN
and the Sovereign Intuition E-Book.
This Week’s Sovereignty Training
Remember, intuition is not something that you “turn on” and off. It is a skill that you can develop with practice and awareness. You have, in fact, already been honing it in the last few weeks of breathing and meditation practice. By being present and creating space for silence, you open yourself up to a vast world of insight and wisdom that is always available to you. That is why meditation is so key to intuition: it is silent and triggers alpha-waves. The more you trust your intuitive insights, the more you will find yourself guided by a deeper knowing.
As you navigate decisions this week, particularly those that don’t have an obvious answer, try closing your eyes and sitting with your question for a moment. You may even want to meditate for a few minutes and simply allow the answer to emerge.
Respect Your Circadian Rhythm
To respect your body’s natural rhythms, you must begin to honor your circadian rhythm. The circadian rhythm is your body’s internal clock, which regulates sleep-wake cycles, body temperature, and various metabolic processes. Aligning your daily schedule with your circadian rhythm helps improve sleep quality, energy, and mood.
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Here’s how to work with your body’s internal clock this week:
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Go to sleep at the same time every day, ideally before 10 PM.
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Wake up by 6 AM, even on weekends, to build consistency.
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Eat your meals at set times—breakfast, lunch, and dinner—so your body gets used to a predictable rhythm.
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Exercise daily: Even if you can’t hit the gym, aim for at least 10,000 steps a day. Walk during breaks, before or after work, or make time for a quick walk in the morning.
Connect to Nature
Your body thrives when it’s connected to nature. Nature has been shown to reduce stress, lower blood pressure, and enhance mood. Yet many of us spend too much time indoors or behind screens.
This week, make a conscious effort to spend more time outside:
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If you already spend time outdoors, double your time in nature this week.
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If you don’t spend any time outdoors, aim for at least 20 minutes a day or two hours a week in natural settings. If getting outside is difficult, consider bringing nature into your home with plants or artwork depicting nature.
Tip: Research shows that just looking at plants or being around natural elements can improve your mental health.
Expose Yourself to Sunlight
Sunlight plays a vital role in regulating your circadian rhythm and boosting your mood through the production of vitamin D. Try to get outside during the day, even if it’s just for a few minutes during your lunch break or between calls.
If possible, aim for 20 minutes of direct sunlight each morning to boost your circadian rhythm and support energy levels throughout the day.
Purge Toxic Chemicals from Your Home and Food
As we discussed in the reading, many household products and processed foods contain chemicals that can disrupt your body’s natural processes and negatively affect your health. These toxins can impact your hormones, nervous system, and mental well-being.
Take this opportunity to clean up your environment:
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Purge air fresheners, scented candles, cosmetics, personal care products, and cleaning supplies that contain toxic chemicals like phthalates, parabens, and synthetic fragrances.
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Opt for natural alternatives: Use essential oils for fragrance or make your own cleaning products with vinegar, baking soda, and lemon.
Toxic Chemicals to Watch Out For in Processed Foods
It’s important to be aware of the chemicals in processed foods, as they can affect both your body and mind over time. Below are some common toxic ingredients to look out for in boxed and processed foods:
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Food colorings (e.g., Red 40, Yellow 5, Yellow 6): These synthetic dyes have been linked to hyperactivity and behavioral issues, especially in children.
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High Fructose Corn Syrup (HFCS): This cheap sweetener can contribute to obesity, insulin resistance, and even liver disease when consumed in excess.
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Monosodium Glutamate (MSG): A flavor enhancer linked to headaches, sweating, and other adverse reactions in sensitive individuals.The “natural flavors” you see added to everything from tea to cookies can be another name for MSG.
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Trans fats (partially hydrogenated oils): Found in many processed foods, these fats raise bad cholesterol levels and contribute to heart disease.
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BPA (Bisphenol A): A chemical found in some plastics and food can linings that disrupts hormone levels and has been linked to a variety of health issues.
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Artificial Sweeteners (e.g., Aspartame, Sucralose): These can have negative effects on metabolism, gut health, and even mood.
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Try to stick to whole foods or minimally processed items wherever possible, and make the effort to read labels so you know what you’re consuming.
Rebalance Your Diet
As mentioned in this week’s reading, consuming more plant-based foods—especially vegetables and fruits—has a profound impact on both your mental and physical health. Aim to increase your plant intake this week:
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Make fruit smoothies to grab on the go.
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Add more salads to your meals or incorporate more vegetables into your soups, stews, or snacks.
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Research shows that the effects of a plant-rich diet extend beyond the day you eat them—helping you feel better the next day as well.
Breaking Up with the "Go-Go-Go" Mentality
In our modern world, the constant pressure to perform and "do it all" can be exhausting. When we push our bodies too hard, neglecting its signals for rest and recovery, we suffer. Stress is one of the primary ways we abuse our bodies, and often it’s the stress we impose on ourselves—believing we need to be perfect, overcommitting, overscheduling, and over-caffeinating—that leads to burnout.
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This week, examine how you bring stress into your life:
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What can you do to slow down the pace and calm your lifestyle?
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Consider eliminating one unnecessary stressor, such as quitting caffeine or stepping away from an overcommitment.
Remember: Every "yes" you say to something or someone is a "yes" to your body, to your mental health, to your well-being, and to your sovereignty.
Continue Your Self-Awareness Exercise: Listen to Your Body
You’ve been doing the self-awareness exercise we learned in module 3. This week I want you to hone into your body. Each day, take five minutes to check in with your body. What does it need right now? Does it need more rest? More nourishment? More movement? What is one small action you can take today to better care for it? Write your reflections in a journal.
Integrative Health Practices:
Abhyanga & Yoga Nidra
This week, I also want to introduce you to integrative health practices that nourish both the body and mind - and that I personally have found to be extremely helpful for reducing stress and promoting balance in body and mind i.e. sovereignty!
Abhyanga:
Ayurvedic Self-Massage
Abhyanga, a traditional Ayurvedic practice, involves massaging the body with warm oil. It promotes relaxation, boosts circulation, supports detoxification, and calms the nervous system. This self-care ritual not only nurtures physical health but also strengthens your mental and emotional resilience. I know it can sound trite - self-massage with warm oil? But the effects are profound, take it from me. And the research:
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Scientific Benefits:
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Reduces stress by lowering cortisol and promoting calm (ScienceDirect).
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Enhances circulation and detoxification, improving joint flexibility (NIH).
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Balances energy and supports overall well-being by harmonizing body rhythms (National Ayurvedic Medical Association).
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Incorporating Abhyanga weekly can significantly enhance your physical health and sense of well-being.
How to Practice Abhyanga:
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Choose an oil (e.g., sesame if you run cold, coconut if you run hot).
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Make sure you are in a warm room or turn on a heater.
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Warm the oil slightly (I place the bottle in front of the heater for a few minutes).
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Massage your body using long, sweeping strokes towards your heart. Think of this as a profound act of self-love.
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Optional: For an extra boost of calm, apply oil to your scalp as well.
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Rest for 15-20 minutes before showering with warm water, allowing the oil to absorb. (You could do yoga nidra during this time - see below).
Yoga Nidra:
Conscious Relaxation
Yoga Nidra, or "yogic sleep," is a guided meditation that induces profound relaxation while maintaining conscious awareness. It helps release deep-seated stress, trauma, and tension, supporting mental clarity, emotional balance, and restorative rest. I have been practicing Yoga Nidra most days for over 10 years. It is extremely restorative and soothing:
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Scientific Benefits:
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Reduces anxiety and stress by lowering cortisol (Journal of Alternative and Complementary Medicine).
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Improves sleep quality and restores balance to the nervous system (NIH).
Enhances emotional resilience by regulating the autonomic nervous system (International Journal of Yoga).​
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How to Practice Yoga Nidra:
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Find a quiet space and lie down in a comfortable position.
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Listen to a guided session like the one I have provided in this module.
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Focus on breath awareness and progressive relaxation, entering a deep state of rest.
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A regular practice of Yoga Nidra can help you release accumulated stress and improve your sleep and overall emotional health.
Integrating Abhyanga and Yoga Nidra into Your Routine
To integrate Abhyana and Yoga Nidra into your routine, try the following strategies. Both Abhyanga and Yoga Nidra are simple, powerful practices that support physical health and emotional well-being. Integrating these into your routine can enhance relaxation, reduce stress, and deepen your connection to your body, helping you reclaim mental and emotional sovereignty.
Daily Yoga Nidra
Start with short sessions (10-15 minutes) at night or anytime you feel tired during the day to reduce stress, restore yourself, and improve sleep.
Weekly Abhyanga
Set aside time once or twice a week for a full Abhyanga session to nourish your body and promote deep relaxation.
Abhyanga + Yoga Nidra Combo (most powerful!)
Use Abhyanga as a grounding self-care practice, followed by Yoga Nidra to deepen your relaxation. This combination helps restore balance to both body and mind. After applying the warm oil, keep the room at a nice warm temperature, cover yourself up and lie down on the floor for yoga nidra. Rinse off with warm water afterward.
Summary of this Week's
Sovereignty Challenge
Daily Practices
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Keep up with your daily breathing and meditation practices.
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As you practice your 3 Minute Self-Awareness exercise - make sure to focus on your body in particular this week. What does it need? What is it telling you?
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Continue your digital detox - replace that time with things that nourish you like the things we discussed this week:
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Rest. Honor your circadian rhythm — see if you can go to bed by 10 PM, wake up by 6 AM, and have regular meals.
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Exercise or Walk: Aim for 15,000 steps daily or more.
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Spend more time in nature: At least 20 minutes per day or 2 hours per week.
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Sovereign Evenings
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Consider including Yoga Nidra & Abhyanga​
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If this sounds overwhelming - remember you can do this all at once:
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Exercise or walk in a natural environment (if possible) in the sunlight and in silence - see that? Done!
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Do abhyanga and yoga nidra during your sovereign evening routine. Done! (You may sleep like a dream after that!)
Nourishment
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Increase your plant-based foods: Aim for more fruits, vegetables, and whole foods in your diet.
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Reduce processed foods and pay attention to ingredient labels for chemicals like food colorings, preservatives, and artificial additives.
Stress Reductions
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Reflect on the ways you can reduce stress in your life. Can you eliminate one major source of stress this week? Consider cutting out caffeine entirely, letting go of something that’s on your plate, or stepping away from a commitment that is draining your energy.
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Micro-moments of upliftment, your mantras and “the pause” have at this point become integrated into your day. You are learning to act and live with greater sovereignty every day. ​
Remember: Whenever you say “no” to something, you’re saying “yes” to you. You’re reclaiming your sovereignty.
Final Thoughts
​Your body is your most important ally in this journey of sovereignty. It’s easy to neglect it amidst the busyness of life, but when we honor our body, it becomes the foundation for a peaceful mind, stable emotions, and lasting happiness. This week, I encourage you to take action in caring for your body — through sleep, diet, exercise, and reducing the stressors that harm it. Your body is your home, and it deserves to be treated with love and respect.
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Remember to keep sharing your insights and experiences in our community dialogue - we often learn so much from each other!
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Do you have questions you want Emma to answer in the Live Q & A? Do you have feedback on the course? Please email us at coursehelp@emmaseppala.com
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