I’m a monk who meditates for a living – here’s how to stay healthy during Mercury retrograde

Keep your peace, people.

Mercury retrograde, the most abused of all astrological transits, brings with it a fair shake of emotional strain. Seeing as the planet rules mental processing and verbal exchange, the retrograde cycle can bring serious fog and regret.

To help us get through this month with a little more grace and a little less cortisol, we turn to the calming influence and insight of Shi Xing Mi (Walter Gjergja)—a 32nd generation lay Shaolin monk.

In addition to being a monk — and very passionate about it — Gjerja is a philosopher, advisor, strategist, coach, speaker, author, and co-founder of the coaching app Zing Coach.

His mission: To share a philosophy inspired by Shaolin culture and provide “ancient wisdom for modern times.”

Gjerja tells the Post, “During Mercury retrograde, many people experience increased anxiety and stress, which can manifest physically as headaches, muscle stiffness and fatigue. It can alter sleep patterns, worsening stress and weakening the immune system.”

To become a peaceful warrior and keep your head up and your mind straight in this wild and woolly astrological weather, Gjerja recommends the following steps.

1. Practice mindfulness and meditation

The benefits of sitting and tuning in are well established.

Research shows that a daily meditation practice can reduce anxiety, improve overall health, and increase social connections, benefits for the body and mind that are especially helpful during stressful retrograde transits.

Gjergja explains: “Mercury retrograde can cause disorientation and increased stress levels. To avoid this, incorporate mindfulness and meditation into your daily routine. Spend at least 10-15 minutes a day in a quiet place, focusing on your breathing and grounding. This technique can help you calm your mind and feel less anxious.”

Be calm, breathe deeply, and welcome the stability that comes from staying in it.

2. Eat well in power

Eating well equals living well, regardless of astrological influences, but maintaining a balanced diet is especially important during this month’s retrograde.

Gjergja explains: “During Mercury Retrograde, stomach problems may appear due to increased stress. Prioritize a healthy diet rich in fruits, vegetables, lean protein and whole grains. Avoid processed meals and coffee, which can worsen anxiety and stomach problems.”

Gjerja’s advice echoes research linking processed foods to depression, low sex drive and shorter lifespans.

Evidence also suggests that eating fatty food before or during a stressful event like a retrograde not only reduces the functioning of your brain and heart, but actively slows your body’s recovery from stress.

Alternatively, eating foods rich in polyphenols, complex carbohydrates and omega-3 fatty acids can actively reduce the impact of stress on the body.

3. Strengthen immunity

A good defense is your best offense, folks, especially against the slings and arrows of Mercury retrograde.

Gjergja suggests including immune-boosting foods like citrus fruits, berries, almonds and leafy greens in your diet to protect against disease and stress. Fuel for war, if you will.

He tells The Post, “Consider taking vitamins C, D and zinc to boost your immune system. Taking care of your immunity keeps you healthy and resilient.”

4. Keep it moving

When the planets begin to act upward, physical activity is a great way to energize the body and ease the mind.

Gjergja explains, “Gentle exercise is essential for maintaining mental and physical health, especially during Mercury retrograde. Gentle exercises such as yoga, walking or stretching will keep your body moving without straining. These hobbies can boost your mood.”

To boost your endorphins and flush your cheeks, aim for at least 30 minutes of exercise a day.

While movement should be mandatory, fighting and straining are optional. Gjergja urges: “Listen to your body and don’t push yourself too much.”

5. Limit screen time and consider a digital detox

As Mercury rules both technology and communication, our gadgets are a common source of anger, regret and annoyance when the planet goes retrograde.

Gjergja advises: “During Mercury in retrograde, aim to reduce your exposure to screens, especially before bed. Take regular breaks from digital devices and spend time outside or engaging in offline activities.”

Smell a flower, look a stranger in the eye, walk barefoot, become more human.

If you’re struggling to ease into technology, Gjergja recommends the 20-20-20 rule, “Every 20 minutes, look at something 20 feet away for at least 20 seconds to reduce eye strain. A digital detox can help reset your mind and body, improving overall well-being.”

For more tips on how to quit digital, see our guide.

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Astrology 101: Your Guide to the Star

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Astrologer Reda Wigle researches and reports irreverently on planetary configurations and their effect on each zodiac sign. Her horoscopes integrate history, poetry, pop culture and personal experience.