Add more grace to your life

From physical practices to mental ones, there are many approaches to grace. These suggestions can get you started.

1. Get in touch with your body. Holding your body correctly is key to physical grace.

One way to learn how is by using the Feldenkrais method, which teaches people better ways of using their bodies. One basic Feldenkrais lesson you can try: Lie on the floor on your side, with one shoulder facing up. Slowly move the shoulder forward and back, up and down, in a circle. By repeating this movement, you'll begin to sense how your shoulder blade glides over your ribs.

2. Straighten your back. To improve your posture, spend a few minutes before a full-length mirror. Is your spine crooked or sagging? Shift your body so it looks straighter and taller. To maintain this posture during the day, imagine you're wearing a diamond necklace, and hold your chest out proudly.

3. Sit upright. Long days hunched at a desk can lead to repetitive strain injuries and a permanent slouch. With your feet flat on the floor, notice how you sit. Do you feel more weight on your right or left buttock? Does your body feel cramped and contracted? Now see how you feel when you put equal weight on both buttocks. Experiment by adjusting your chair and computer height, or by placing a thin pillow at the small of your back.

4. Stretch. Tight muscles often lead to poor posture. One good stretch for your lower back: Lie on your back with knees bent and feet on the floor. With both hands, pull one knee to your chest, then the other. Hold your legs against your chest for a few seconds, then release, putting one foot, then the other, on the floor. Repeat several times. This yoga move, among others, is a good way to relieve muscle tension.

5. Volunteer. The Greeks understood that grace is inseparable from charity. If you'd like to give back, but aren't sure where or how, check the web for registered NGOs and find a charity you'd like to contribute to.

6. Rub out stress. Massage is ideal for loosening stressed-out muscles. Take a few minutes every day to smooth on some lotion and knead out areas where stress tends to settle, such as your neck and upper shoulders. Better yet, have your mate do it for you.

7. Savor. Do little things throughout the day to slow your mental clock and help you appreciate the moment.

- When you eat, take smaller bites and truly taste the flavors.

- Instead of running errands, stroll them, paying attention to the buildings and people around you.

- Resist the urge to multitask: Read, talk on the phone, or cook dinner - but not all three at once.

8. Breathe deeply. Slower, deeper breaths can reduce stress, headaches, hot flashes, and even blood pressure, while also heightening stamina and exercise performance.

9. Free your mind. If you’re new to meditation,

- Find a quiet place, such as the bed room or a corner of a park.

- Sit with your legs crossed and your back straight.

- Gaze straight ahead at a 45-degree angle.

- Try not to think about anything except breathing. If your mind drifts, gently nudge it back - maybe by focusing on a single object.

- After four or five minutes, take a break of perhaps a minute, them begin to meditate again for up to half an hour.

10. Go outdoors. Studies show that just looking at photos of nature can have a beneficial effect on spiritual and physical health. Go for a hike, feed birds in the park, or watch the kids play at the beach.

11. Get strong. Doing weight-bearing exercises, lifting barbells, walking, climbing stairs, and working out on machines strengthens bones and muscles, making it easier for you to sit straight and stand tall. Exercises that target your back and midsection - your body's core - are especially useful.

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