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The Revolution of Self-Care: Finding Power Through Wellness
When Common wakes each morning, his first words are ones of gratitude. Long before his Grammy awards, his Oscar for "Glory," or his acclaimed acting career, he began a journey toward self-love that would transform every aspect of his life. "Once I realized I had agency in my life's direction, everything improved," he reflects. This journey-from Chicago's South Side to global stages-wasn't just about fame but about discovering a profound truth: wellness is revolutionary, especially for Black Americans. As Audre Lorde famously noted, self-care isn't self-indulgence but "self-preservation" and "an act of political warfare." Common's evolution from hip-hop artist to wellness advocate has influenced figures from Venus and Serena Williams to countless fans seeking their own path to elevation. His message resonates because it's both deeply personal and universally relevant-wellness isn't just about living longer but about living more powerfully, with purpose and joy.
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Seeds of Awareness: How Music Planted the Path to Wellness
Growing up in Chicago, my relationship with food was about comfort and connection, not health. My mother's cooking was an expression of love, and our family gatherings centered around soul food that nourished our spirits but not necessarily our bodies. My consciousness about food began through an unexpected source-hip-hop. Artists like KRS-One, Eric B. & Rakim, and Brand Nubian weren't just creating beats; they were embedding messages about vegetarianism and self-care into their lyrics. These musical mentors planted seeds of awareness about how food choices connect to self-love and Black empowerment.
The turning point came at nineteen while promoting my first album in Los Angeles. Over a typical pork chop breakfast, my friend No I.D. challenged me about taking better care of myself. Something shifted that sunny day as we crossed the street-I saw myself resisting growth and decided to stop eating pork. This small decision marked my first real step toward self-love through food choices.
Later, moving to Brooklyn at twenty-six immersed me in a community of vegetarians and artists focused on elevation. This environment transformed my relationship with food-juice bars and plant-based eating sparked a rebirth that connected my nutrition to my creative and spiritual journey. I began understanding how food choices affected all areas of my life, recognizing my power to improve my wellbeing through simple practices.
The journey deepened when I met Dr. Tracey Rico, who taught me that ideal nutrition comes from whole foods-eating plants as found in nature, not processed foods designed for profit rather than health. A transformative visit to Dr. Sebi's place in Honduras introduced me to hot springs, fasting, and pure foods that gave me an unprecedented glow. Lauren Von Der Pool, whom I call the "Queen of Green," became pivotal after meeting her while filming in Baltimore. Her loving energy infused her cooking, drawing even non-vegans to my trailer for lunch. Lauren's philosophy-that we impact food as much as it impacts us-showed me that eating carries energy and frequency.
Food's healing power is undeniable-some foods energize while others deplete. When filming or performing, I'm especially mindful about eating lighter to maintain creative flow. My morning green juice and plant-based dinners help me function at my highest level. As Dr. Tracey explains, chronic illness isn't random but results from accumulated daily choices. Small daily actions like choosing fruit over donuts create profound long-term health impacts.
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The Body as Temple: Physical Wellness as Spiritual Practice
At twelve, I worked as a ball boy for the Chicago Bulls, witnessing Michael Jordan's first season in 1984. I remember sitting courtside, looking up in awe as Jordan soared above everyone else-"soaring in his power, soaring in his strength, soaring in his purpose." Inspired, I got Air Jordan gear and practiced jumping with weights on my legs. Jordan's example showed me I could dream big, even before I knew what my own path would be. "We all fly. Once you leave the ground, you fly."
My basketball journey began earlier, at eight in the Biddy Basketball league where my uncle coached. Initially playing only in the second and third quarters as a less skilled player, I once returned to the bench crying after scoring no points. When this happened again, my uncle confronted my excuses, motivating me to practice relentlessly. I worked on dribbling before and after school until my skills improved. Basketball taught me collaboration across social divides and to overcome obstacles through practice. When we struggle, "it's not the other players keeping us from it, most times. It's ourselves, our own blocks, hesitations, fears, and shame."
My first film role in "Smokin' Aces" required me to look bigger and stronger-I needed to carry Alicia Keys down multiple flights of stairs for repeated takes. At 32, I hadn't worked out systematically in 15 years, focusing instead on healthy eating and spiritual growth. Enter Harley Pasternak, a nutrition and training genius who became my secret weapon. We started simple-8-10 push-ups for four rounds, then sit-ups, squats, and lunges, just 30 minutes a few days weekly. Through consistency, I grew stronger both physically and mentally. Harley told me, "You're going to look better in your forties than you do now"-a revolutionary concept that proved true. Exercise became medicine-providing endorphins, serotonin, lower blood pressure, and stress reduction better than any pill.
Physical self-esteem didn't come from being named in People's "Sexiest Man Alive"-it came from growing up on Chicago's South Side where community meant everyone openly discussed each other's physical flaws. I was teased about my height (just 5'2" until sophomore year, despite my 6'9" father), my toes, fingers, and neck scar. But this openness eliminated shame that comes from hiding. When everyone acknowledges your "flaws" while still showing love, you learn to accept yourself completely.
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Finding Light in Darkness: The Pandemic's Unexpected Gifts
During the pandemic, I faced multiple challenges that tested my resilience and transformed my perspective. My concern for the Black community, which was being disproportionately affected by COVID-19, weighed heavily on my mind. Statistics showed infection rates three times higher in predominantly Black neighborhoods, and I witnessed firsthand how limited healthcare access impacted my community. This reality intersected with my unexpected journey of personal growth through enforced stillness, and ultimately, my own battle with COVID-19. The illness affected me both physically and mentally, leaving me with persistent brain fog, shortness of breath, and a deep uncertainty about recovery that shook my normally unshakeable confidence.
One particularly difficult morning, after an emotional session with my therapist where I confronted my vulnerability, I found myself drawn to movement despite the pouring rain and bone-deep fatigue. I put on A Tribe Called Quest's "Electric Relaxation" and started doing push-ups on my living room floor, fighting through overwhelming emotions and spiritual darkness. Each rep became a meditation, a way to push through not just physical resistance but mental barriers. This moment reinforced why I've developed these wellness tools over years - they serve as anchors when everything else feels unstable. The online community I built through my YouTube show "Com + Well" and Instagram Live workouts evolved into something more profound than fitness instruction - it became a support network of people sharing their struggles and victories, creating genuine human connection during isolation.
For nearly thirty years, my life operated at maximum velocity - catching planes every few weeks, constantly hustling between meetings, always being on call for the next big opportunity. This perpetual movement became my formula for success, my identity. Then the pandemic arrived like a cosmic pause button, and everything stopped. Without the usual competitive energy of Hollywood and production schedules driving me, I was forced to connect with what truly mattered. I built my relationship with God through honest conversation, active listening, and humble learning, rather than rushed prayers between meetings.
In this newfound stillness, I discovered what I genuinely loved beyond the external validation of success. Reading scripture became a daily refuge rather than a hurried obligation. Meditation, which I'd always considered "too slow" for my lifestyle, became essential to my mental health. My morning practices expanded from rushed thirty-minute sessions to unhurried communion with God, sometimes lasting hours as I incorporated mindfulness practices for the first time. Simple pleasures I'd overlooked - like walking outside, feeling sunlight on my face, watching trees sway in the breeze - filled me with deeper gratitude than any award or accolade ever had.
The slowing world created space for meaningful conversations with family and friends that went beyond surface-level catch-ups. I realized I'd been sacrificing these connections for work, believing my "grinding" was how I showed love. Instead, I rediscovered activities I loved purely for their own sake - practicing basketball drills not for training but for the pure joy of the game, listening to music not for research but for pleasure, watching films for enjoyment rather than critical study. This period revealed my natural affinity for solitude and taught me to be intentional with my energy, prioritizing quality over quantity in everything from workouts to meals to relationships. The pandemic's darkness ultimately led me to a more authentic light - one that illuminated what truly matters in life.
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The Mind's Projection: Healing Through Therapy and Self-Awareness
My journey to therapy began with a broken heart-feeling adrift and unable to be present after a relationship ended. My acting coach connected me with Susan Shilling, a social worker who counsels creative people. Through our sessions, I've learned how our minds act as powerful projectors, interpreting experiences through the lens of our past. Therapy has helped me examine my consciousness and understand why I do what I do, allowing me to make different choices instead of repeating patterns.
Susan explained that many of us try to "redecorate the house without working at the foundation"-making surface changes without addressing deeper issues. Through therapy, I've processed childhood trauma including being molested as a child, which I had pushed deep inside without telling anyone. I've also gained insight into how my relationship with my parents shaped me-particularly feeling abandoned by my father and navigating the complex emotions when my mother remarried when I was eight.
Susan and I speak often about centering-a state that comes from meditation, physical exercise, and eating right. When our nervous system is centered, our body fueled, and our mind at ease, we create a platform for creativity to expand. Susan explains it as having a center line running through our core, like a tall oak tree with deep roots that allows its branches to bend in the wind while the trunk remains unmoved.
This centering helps me navigate social media's constant comparisons and external judgments. When I'm centered, I filter others' reactions more smoothly, remembering everyone's going through something. The more care I have for myself, the more I can recognize others' individuality and suffering. Susan recommends the HALT principle-not getting too Hungry, Angry, Lonely, or Tired-because these states deplete us and overwhelm our nervous system.
While filming "Silo" in London during constant rain, I noticed an unfamiliar sense of peace in my body. I eventually realized the true source: I wasn't feeling like my body was a threat to society, nor did I feel threatened by the culture. This revelation came when a doorman named Fareed warned me about avoiding an area because of a man with a gun, emphasizing "We don't have guns like that out here." I suddenly understood why my shoulders felt looser and my mind freer-the absence of guns had removed a tension I'd grown accustomed to carrying.
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Creativity as Divine Connection: Art as Spiritual Practice
My creative journey began at twelve when I wrote my first rap while visiting my cousin in Ohio. Inspired by local rappers called the Bond Hill Crew, I penned lyrics that began "Well, let me tell you about a trip a time ago..." When I shared it with them, their encouragement made me feel valued and sparked something profound in me. This early experience introduced me to the divine nature of creating.
Creating connects me to the deepest parts of myself, a process beyond words that feels like sensation. True creativity is divine connection-allowing a higher power to express through you without ego or judgment. My artistic journey expanded from music to acting, with each step building toward my dreams. Before the pandemic, I created "Bluebird Memories," an Audible performance combining theater and music, inspired by a spiritual experience at Miraval where I felt my late father's presence through a bluebird.
Creativity puts divinity into practice-it enables growth, healing, emotional presence, and human connection. For those struggling with recognition, remember: when operating in your purpose, persistence matters. Give your best, prepare thoroughly, and trust divine timing. Even without immediate acclaim, art created from love has inherent value.
Acting on stage has a unique rhythm unlike performing music or acting in film. My first Broadway play, "Between Riverside and Crazy," challenged me to find this rhythm while portraying a formerly incarcerated character struggling with drugs. The play tested me physically, mentally, and emotionally under the pressure of my Broadway debut. I relied on my preparation rituals-clean eating, morning prayer, scripture reading, and workouts-to manage this pressure.
The physical toll of acting is real; when portraying suffering, your body experiences that pain night after night. This made me reflect on people experiencing genuine pain daily, and how we must "be transformed by the renewal of your mind" (Romans 12:2). During a challenging moment when I disagreed with the director's vision for my character, I felt nothing was going right. Instead of pushing through, I stepped back and attended a basketball game at Madison Square Garden. This break gave me a fresh perspective.
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The Soul's Journey: Finding Spiritual Groundedness
My mother was my first spiritual teacher, insisting I attend church every Sunday. When I was eight, we arrived at our usual church, Unity, to find it completely packed. My mother's friend suggested Trinity United Church of Christ instead. Walking in, I expected an ordinary Sunday, but Reverend Jeremiah Wright's sermon electrified me. I felt charged by his message celebrating both God and Black culture. I felt a divine power and Black power simultaneously within me. Though I didn't understand everything, I felt moved by the collective experience.
God has been my greatest relationship; the more I invest in it, the stronger, more compassionate and purposeful I become. I distinguish between religion and relationship with God. Religion was developed by humans as a path to God, but carries human ideals within it. You must discern what resonates with you. Nothing should come between you and the Creator.
This book's four pillars all lead to the spiritual realm because wellness goes deeper. Caring for body and mind is spiritual because a clear mind can determine what the soul needs. Success, activism, music and creativity all come from spirit. That's why I begin each morning thanking God for the day, regardless of what happened yesterday or what challenges await. "Thank you, God"-I say it because I mean it.
Starting the day with news or gossip situates you in negativity, but entering the spiritual realm brings calm and love, removing hatred, jealousy and fear. I read scripture like Philippians 4:12-13: "I can do all this through him who gives me strength," or Jeremiah 17:7-8 about being "like a tree planted by water." After reading, I meditate beside my bed, considering my intentions-a practice woven from various influences that centers me in a space of power.
When I first heard Pastor Toure Roberts speak in Los Angeles, I felt an immediate connection. He dressed and talked like me, weaving the spiritual with the practical in ways that resonated deeply. He became both my pastor and friend, someone who approaches God from a spiritual place rather than judgment. PT teaches that "your soul is the deepest part of you, deeper than your mind, spirit, or feelings-the anchor of self."
PT distinguishes between self-awareness (knowing what you're doing and why) and soul-awareness (understanding what your soul needs to be okay). "Your soul is the most honest part of you," he explains. "If you know your soul, you will interpret its cravings and satisfy it appropriately." This resonates with me because my higher self transcends physical feelings and reactive emotions, allowing me to respond thoughtfully rather than impulsively.
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The Breath of Life: Connecting Body and Spirit
Genesis 2:7 tells us that God "breathed into his nostrils the breath of life"-breath is the beginning of spirit. Dr. Tracey explained to me that spirituality comes from a Latin word meaning breath, "spiritus," which embodies both the physical act of breathing and the divine essence of life itself. "Breath signifies life. When breath ceases, life ceases," she said. "All living things breathe. Even cells respirate." This gift of life begins with a baby's first breath, a sacred moment that marks our entry into existence.
As a rapper, breath control was essential and celebrated-I would practice my raps while jogging to build stamina, often running through Chicago's streets at dawn, timing my verses with my footsteps. For acting too, breath is crucial. My voice coach taught me to breathe from my whole body-my toes, knees, shoulders-not just my diaphragm. She explained how ancient traditions viewed breath as the carrier of life force, connecting mind, body, and spirit. On "Silo," when I felt tension in my performance, my coaches reminded me to focus on breath to stay grounded, using specific breathing exercises between takes to maintain emotional authenticity.
Dr. Tracey connects this to spirituality: "The way we love, think, and speak-life is living through me by how I express that breath." She taught me how conscious breathing can transform anxiety into calm, anger into peace. I learned similar wisdom from Dr. Angelou, whose words grace my album "The Dreamer/The Believer." When she objected to my use of certain language, I respected her stance and changed it, understanding that words, carried on breath, hold power to heal or harm. My spirituality is inseparable from my wellness-both are about self-love that leads to my higher self. Every breath connects us to divinity, the root of self-care and love, a truth I've experienced in meditation, prayer, and performance.
The ancestors speak through "Glory," a song I wrote with John Legend and Rhymefest for Ava DuVernay's film Selma. It became an anthem of our pain and hope during a time when Black people were being shot down in the streets. The song connected past civil rights struggles with present injustices, honoring Dr. King's leadership and the unnamed people who marched for justice. Each verse was crafted to carry the weight of history and hope on its breath.
While filming Selma, Maya Angelou passed away, and we honored her on set with a moment of silence followed by a reading of "Still I Rise"-a queen whose influence shaped me and whose voice still guides my soul. Her teachings about the power of words and breath continue to influence my work. Performing "Glory" at the Grammy Awards and Oscars taught me about presence and spirituality in pressure moments. Before each performance, I would center myself with deep breaths, connecting to the song's deeper purpose. I learned that when my work has higher purpose and brings God into it, my soul feels fulfilled, and my breath becomes a channel for something greater than myself.
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The Cycle of Growth: Planting Seeds for Future Generations
When my daughter Omoye was born, I played John Coltrane to her in the womb, hoping to share my values with her. Now at twenty-five, she's developed her own relationship with wellness and spirituality, telling me "You and mom told me these things, but I had to develop it for myself"-music to my ears. Similarly, I've watched my mother adopt healthier practices, taking spirulina and chlorella, showing that we never stop learning when we remain open and humble.
These cycles of growth-seeing my mother growing, myself growing, my daughter growing-remind me that we're all works in progress, tending to our gardens of self. The seeds planted in me by my teachers, I've now planted in these pages. If you want these ideas to grow, you must water them yourself.
As Ecclesiastes says, "There is a time for everything, and a season for every activity under the heavens." This is your time to recognize your power-which comes not from reaching a destination but from the process itself. The discipline of saying no to what doesn't serve you and yes to what nourishes you is where true strength lies.
I felt this power when I declined traditional Thanksgiving foods or chose not to drink alcohol, discovering who Rashid is in those moments of choice. Your wellness journey might begin with a morning routine, green juice, meditation, scripture reading, or exercise-whatever speaks to you. Through commitment to these practices, I've evolved from someone who would "snap like a photo" to someone measured and thoughtful.
And Then We Rise is fundamentally a story about self-love and hope-hope that extends from self to family to community and future generations. Like Coltrane's A Love Supreme beginning with "Acknowledgement," we close this hopeful story at a new beginning-with blue skies on a clear morning, feeling self-empowered and ready to embrace each day's majesty.
As Dr. King said, "Knowledge is a process of piling up facts; wisdom lies in their simplification." To make this wisdom your own, you must start from where you are, considering what you truly need. Self-reflection is the common thread among all my teachers-from Dr. Tracey's body inventory to Susan's HALT method, from Pastor Toure's soul-awareness to Yancy's inner-child connected goal setting. These are all pathways to the same destination: knowing yourself deeply.
