Self-Care

  • 3 Mindfulness Tips for When Life Gets Hectic

    Busy Bee on Lavender

     

    Wouldn’t it be lovely if life was just a gentle unfolding of events? If work and family stuff and exams and big changes were all neatly spaced out and we never had to think of more than one thing at once?

     

    Although we may find ourselves regularly wishing for such a life, the truth is that life gets hectic! And sometimes there’s so much to get done or to think about that we might feel like our minds might overflow.

    Wishing for life to be different tends to make our to-do lists seem even heavier, so what’s the alternative? How can mindfulness help when we seemingly don’t have any spare time for it?

     

    Write It Down

    Trying to keep mental to-do lists can be highly stressful. We worry whether we’ve forgotten anything, or become anxious about potentially forgetting something unless we tell ourselves about it again and again.

    This constant stream of forward planning can make it hard to sleep at night, or makes us grouchy with our loved ones.

    Instead of storing everything in your mind, try writing it down. This can give the mind an opportunity to let go and relax for a while. As well as being practical, this is also a great way to take care of your well-being.

     

    Journal & Pencil

     

    Make Use of the Breath

    There are lots of great quotes out there about how we must ‘make time’ for the important stuff, and while the sentiment is true and sometimes useful, at other times it can just make us feel guilty or irritated.

    If we’re rushed off our feet it can be really hard to find time for things like a seated meditation, even though we know it will help. During busy periods it may be more beneficial to simply make better use of something we’re already doing, and that is breathing.

    When we’re busy trying to meet deadlines, moving home, revising for an exam, looking after the children, etc., we’re breathing throughout all of these activities. So whilst we’re breathing anyway, we might as well make the most of it!

     

    Find out more about our mindfulness courses, retreat days and workshops.

    VIEW CALENDAR

     

    Whenever you notice that you’re feeling tense, or that you’re not paying attention to what’s happening because you’re thinking ahead to everything else you need to get done, try just deepening the breath for a short while.

    It won’t slow you down or get in the way of what you’re doing; in fact by becoming a little more present and mindful you’ll probably make less mistakes, and feel less stressed out too.

     

    Heart-shaped Coffee

     

    Small Acts of Self-Compassion

    The stress of being busy can take its toll, and we may find that we’re feeling angry, irritable, tearful or depressed as a result.

    It’s during these moments of distress or discomfort that we could really do with a little self-compassion. And a little goes a long way! Regular, small acts of self-compassion can drastically transform your day, as can weaving mindfulness into our day.

    Research shows that treating ourselves compassionately triggers the production of oxytocin – a hormone which helps us feel loved and safe.

    In her book, ‘Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind’, Dr. Kristin Neff explains how when we give ourselves a comforting hug, oxytocin is released in the same way as when someone else hugs us.

    So we don’t have to wait until someone else reaches out a caring hand; giving ourselves the same kind treatment has the same effect.

    Next time you notice that you’re feeling distressed or uncomfortable, try wrapping your arms around yourself for a compassionate hug, or try gently stroking your own arm or face, whilst gently acknowledging how hard things are for you right now.

    Talk to yourself, either out loud or inwardly, in the same way you would to a friend who was feeling overwhelmed or pressured by having so much to do. See how it changes your experience.

     

    Learn to cultivate self-kindness and compassion on the 8-Week Mindful Self-Compassion Course - Starting 7. Oct, 11. Oct and 9. Nov.

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    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • What Is a Retreat Day?

    Warm Drink and Cosy Blanket

     

    What does the word retreat conjure up for you? Sitting quietly in an empty room? Hiding under the duvet? Heading out into nature? 

     

    When we talk about a retreat in mindfulness, we’re talking about setting a prolonged period of time aside to tune into our senses and the present moment. To notice what’s going on in our bodies and minds.  

    We’re disconnecting from the distractions of everyday life to investigate beneath the surface; to restore, reset, and reconnect

    Just as we might set time aside to spend with our friends or family, we’re setting some time aside to catch up with ourselves and recharge our batteries.

     

    What is a Mindfulness Retreat Day?  

    In a nutshell, a mindfulness retreat day is a day dedicated to our practice, where we set aside our usual tasks and responsibilities and simply take some time for ourselves to be present.

    A full-day guided retreat is included in all of our Mindfulness-based Stress Reduction (MBSR), Mindfulness-based Cognitive Therapy (MBCT) and Mindful Self-Compassion (MSC) Courses. 

    The retreat’s an important part of the mindfulness course, where we can further explore the practices, deepen our own practice and consolidate learnings from the course. 

     

    What’s the Purpose of a Retreat Day? 

    It’s very easy to become stuck in a trance of ‘doing’. Retreat days allow us to take a pause and help us to slow down. They create a sort of circuit break and can provide us with clarity. 

    With a retreat day, we create a bit of extra space which can allow us to go a little deeper than our regular meditation and mindfulness practice. 

    As we immerse ourselves in mindfulness, it’s also useful to embrace mindful attitudes such as acceptance, curiosity, and non-judgment.  

    Things we might ask ourselves during the retreat include:

     

    How do we feel as we begin and end the retreat?

    Does anything change as we move through the day?

    Are we experiencing any difficulties or challenges?

    Are there any recurring patterns?

     

    A retreat day can be deeply relaxing, challenging or both. It’s not often we have a full day to ourselves, so we can learn a lot more than we might expect. 

     

    Where Can I Do a Retreat Day?

    There are plenty of places you can do a retreat day -- a meditation or mindfulness studio, retreat centre or from home. Anywhere you can meditate, you can do a retreat day!

    You might seek out the support of a teacher and group (particularly if you are just starting out with mindfulness or haven’t done a retreat before), or do a self-guided retreat at home. 

    All of our retreat days are currently run online. We might instinctively feel that doing a retreat day at home isn’t really a retreat, but there are benefits to doing a retreat day from home, beyond home comforts and the need to travel.

    Doing the retreat day at home still offers the same guidance from a teacher, practices and group support, albeit through a device.

    Most powerfully, it also allows for the opportunity to more closely integrate our mindfulness practice into daily life, weaving in our usual distractions.

    Some participants reported having a more joyful presence with others in the home during the break or realising ways they can bring the practice into their day to day -- which continue to benefit them beyond the course.

     

    N.B. Please note, due to Covid restrictions, all retreats are currently offered online only. In the future, retreat days will be offered online and in-person.

     

    Bath, Candle and Coffee

     

    Do I Have to Stay Silent? 

    A lot of people ask this question. Do I really have to be silent all day? Perhaps they even wonder if this is possible if they’re a natural chatterbox. 

    If the idea of being silent fills us with trepidation, we can try to take it as and when it comes. When we feel uncomfortable with something, it often presents a valuable opportunity to learn something new about ourselves.

    It might also be helpful to reflect on the purposes of the silence. One, is that it’s simply offering an opportunity to let go of our external communication and turn inwards, so we can deepen the connection with our practice.

    No matter how you feel about periods of silence, by the time you come to the retreat you will have built up plenty of guided meditation practice which may make it easier than you’re expecting. Most people find it goes much quicker than anticipated. 

    Try to approach the day with a curious beginner’s mind.

     

    Find out more about our mindfulness courses, retreat days and workshops.

    VIEW CALENDAR

     

    If We’re Silent, Why Is a Mindfulness Retreat in a Group?

    There’s a sense of community when we practice mindfulness with other people. When a retreat day is part of a course, participants will also be able to discuss their experiences either at the end of the day or in the next session. When we listen to others articulate their experience, or share our own, it can help to make sense of it all. 

    Just as with signing up to a mindfulness course, the act of scheduling in and committing to a retreat day can be useful. In signing up, we’re setting an intention to make some time for ourselves and our practice.

    Finally, a group setting can also remove any niggling temptations we might experience alone, such as taking a quick peak of our phone! 

     

    Will I Be Sitting All Day?

    The simple answer is no. You are unlikely to be sitting cross legged for a pins-and-needles-inducing period of time! A retreat will cover many mindfulness practises from the course throughout the day. 

    You’ll probably find yourself lying down, sitting, mindfully walking, and perhaps even jumping around or nibbling (not at the same time)! Everything is broken down into bite-size meditations. 

    For those guided meditation practices where we do sit still, there’s always the option to move (mindfully). It’s not a test or exam and there’s no good or bad way to meditate. 

    So, whilst we can gently resist excessive fidgeting, if it’s helping us to stay more present then we can move. 

     

    Cushion on Wooden Chair

     

    What Do I Need for a Retreat Day?

    As the motto goes, be prepared! Have a think about what might be useful and set up your space the day before, if possible.  

    A drink, cushion, blanket, fan; have options available so that you’ll be comfortable. Perhaps light a candle or bring a plant into the room. 

    It’s worth considering what you’ll eat for lunch too. It might be nice to prepare something nourishing in advance, or have the ingredients ready to prepare something in the allocated break.  

    And it’s a good idea to let anyone else in your household know what you’re doing - especially if they might think you’re not speaking to them!  

    Finally, turn off those alarms, mobiles, laptops, and any other distractions (Alexa /Google Home, we’re talking to you). If you need to, hide them in a cupboard. 

     

    How Will I Feel After a Retreat Day? 

    This will vary from person to person and there is no right way to feel. You might notice that you’re particularly tuned into your senses after a retreat, and it can take a while to adjust. 

    Give yourself time to slowly move back into the day and soak up the practice. It’s a bit like leaving a serene spa - you’re unlikely to want to go straight to a nightclub! 

    We recommend planning a relaxed evening. This might include time spent journaling, submerged in a bubble bath or outside in the natural world, away from technology. You might even book a massage or treat to end the day for an extra dose of self-kindness. 

    If possible, schedule the rest of the day as ‘me time’ and continue your digital detox

     

    What If I Find the Retreat Challenging? 

    Just as it can take time to settle into a meditation, it can take time to settle into a retreat. 

    We might try to sit with these feelings for a while, but if we feel overwhelmed at any stage, we can adjust what we’re doing, take a break and / or let the teacher know. The teacher will be there to guide the entire session and offer support with anything we might find difficult.

    You can message your teacher directly in the chat box or put your hand up (virtually or in- person). Alternatively, you can simply sit out a meditation and come back to it, if and when you feel ready. 

    Whilst many of us will leave a retreat feeling inspired and highly connected with our practice, it’s OK if you don’t. If you come out of the retreat day feeling like you need to speak to someone, drop us an email. 

     

    How Often Should I Do a Retreat?

    After completing a mindfulness course, we recommend joining a retreat at least once a year to support your mindfulness practice. This might be a single day, a weekend or more!

    Many people find it supportive to do a retreat more often than this, so perhaps perhaps the best way of knowing is to simply ask yourself, are you in need of a mindfulness retreat? 

     

    Find out more about our mindfulness courses, retreat days and workshops.

     

    VIEW CALENDAR

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • 8 Ways to Celebrate Your Birthday Mindfully

     

    As we approach a birthday, anniversary, or long-anticipated event, it can bring about many thoughts and feelings. We might experience happiness and joy, but we can also feel disappointment, regret or sadness if our day, or lives, are not as we wish them to be. 

     

    Such milestones can prompt us to look inwardly, to judge ourselves or to make comparisons with others. In doing so, we can prevent ourselves from fully enjoying our day or even cause ourselves and others suffering.

     

    So, what can we do to cultivate joy and ensure a more positive experience?

     

    Here, we offer eight ways to mindfully support a happy birthday and to help us remember that birthdays are a celebration of the unique gifts each of us brings to the world. 

     

    1. Let Go of Expectation 

     

    Have you ever not planned something for your birthday?

    How does the thought of it make you feel?

     

    Perhaps it brings up feelings of discomfort or maybe it’s a refreshing idea.

    We might find ourselves planning our birthday weeks or even months in advance, ruminating over what we may or may not do. In doing so, we can give ourselves excessive time to plan every minute detail in our heads, unintentionally setting expectations.

    When we set expectations, instead of being able to enjoy each moment for what it is, we can end up lost in thought, worrying that everything will go to plan. We can miss out on what is actually happening, letting our birthday pass by without being fully present. 

    For example, if we are planning a party, we might fret about looking our best instead of enjoying the experience of visiting a salon or taking a warm shower in preparation. We might spend time wondering if someone is going to turn up, instead of connecting with those that are already there. 

    Consequently, when things turn out different to how we expect -- as they usually do -- we can be left feeling disappointed.

    Instead of planning, we can consider if a level of uncertainty might help to keep our minds open.

     

    Can not-planning allow us the freedom to choose what we want to do to suit our needs nearer the time, or even on the day? 

     

    Perhaps in choosing not to envisage every last detail we can relieve pressure around preconceived ideas about what a birthday ‘should’ or ‘should not’ look like. As we let go of our own expectations, we can also avoid complying with the expectations of others. 

    When we make space to enjoy the anticipation of not-knowing what will happen on our special day, we can let it unfold with curiosity and wonder. 

     

    2. Nourish Yourself

    If there was only one day in the year to feel nourished, birthdays are likely to be up there. 

    If you wake up on your birthday and want to curl up in a blanket with a good book and a cup of coffee, then it’s your birthday and no one is there to judge you, including yourself. If you want to party until 4am for your 80th, then it’s also your birthday!

    When we shift our awareness to observing how we feel, we can more easily accept what is and respond to meet our needs, as opposed to what the world around us might dictate. 

    Regardless of the day, it’s important we regularly set time aside to think about what will nourish us, so that we can learn to restore, reset and reconnect with the world around us. A birthday can provide a good reminder to set such intentions as you move forward into a new year.  

     

    3. Choose Gratitude 

    Instead of ruminating over what a birthday might mean, we can focus on being grateful for what we have as we reach each milestone. We can pause and notice everything around us –- almost like taking a polaroid picture in our head. 

    We might choose to start or end our day by writing a list of things we are grateful for from last year. This might be experiences, people, objects, or the things we might otherwise take for granted, such as our health and mindfulness practice. 

    Gratitude can help us to see the world the way it is and let go of the imagined version of our day or the way we might otherwise feel we ‘should’ be celebrating. In directing our attention to gratitude, we can better cultivate positive mind states.

     

    Find out more about our mindfulness courses and workshops.

     

    VIEW CALENDAR

     

    4. Read (or Start) a Mindful Journal

    As we write down what we are grateful for on our birthday, we might also take a moment to look back on our journal and the year that has passed. 

    We can take note of what we have learnt about ourselves in a compassionate way. We can celebrate the challenges we have overcome, the experiences we have been a part of and the unexpected surprises that might have taught us something along the way. 

    Whilst mindfulness is about the present moment, it can be helpful to reflect on the past from time to time to support us in being more mindful and to help set positive intentions for the future. 

    You might realise that the event that you were so dreading turned out to be enjoyable. Or that the noise the washing machine was making was not a sign that it was broken at all. It might be that thoughts about where we were heading at the start of the year could have turned out to be completely unfounded. This can help us to move forward with greater knowledge and intuition. 

    If you haven’t started one, you might treat yourself to a shiny new journal -- it’s your birthday after all!  

     

    5. Invite a Beginner's Mind

    When we are children, we celebrate birthdays -- both our own and that of others -- with a pure excitement that can be lost or hidden under layers of busyness or stress as we grow up. Rather than being a day to catch up with friends, eat cake and play pass the parcel, it can feel like a chore. 

    When we invite a beginner's mind to our birthday, we forget about making our day ‘perfect’ and centre in on the here and now. We celebrate as if we were a kid again, reverting to a childhood sense of curiosity and joy.  

    For example, we can open a gift with excitement, rather than expectation or worry. We can focus on the cake in front of us, rather than how it will look on Instagram. If we want to, we can even play musical bumps, mindfully listening for the music to stop without thinking about where we might fall! 

     

    6. Mindful Gift Giving

     

    Have you ever thought about giving a gift to someone else on your birthday? 

     

    It might be a small token of gratitude for someone that has supported us over the course of the year or a donation to a charity that we admire. 

    A mindful gift does not need to be expensive; it can be spending time with someone, writing a thoughtful card to acknowledge your appreciation, or simply thanking someone out loud. 

    Mindful giving can strengthen the connections with those around us and help to cultivate joy for both the recipient and ourselves.

     

    7. Before You Blow Out the Candle…

    If you have a busy schedule planned, why not start it with a simple candle meditation, focusing on the flame and helping to move into the day with clarity and inner calm. 

    Alternatively, if you’ve chosen to have a cake to mark the occasion, you could use the candle as a cue to look around you before you blow it out. Perhaps notice who is there to celebrate with you, tapping into your senses and how you feel in the moment.  

    And once the candles have been blown out...  

     

    8. Have Your Cake (Or Not)

    Finally, many of us will celebrate with an edible (or drinkable) treat on our birthday. Why not take a moment to really savour the moment and enjoy that special something in detail with some mindful eating?  

    A birthday cake, for example, might generate eye hunger -- one of the seven types of hunger -- so why not feast your eyes on the detail of the icing or the different layers before savoring each bite, noticing the textures and flavours. In doing so, we can really appreciate it and the effort that has gone into making it. 

    And if you don’t feel like a huge slice of cake… then eat what you want -- listen to your body and save the cake for another time if that’s what it’s telling you. Put a candle in an avocado, a piece of sushi or a slice of cheese. Tune in and give yourself the birthday presence you’re truly craving.

    Happy birthday!

     

    Meditation

    Candle Meditation | 6-Minutes

     

    Find out more about our mindfulness courses and workshops.

     

    VIEW CALENDAR

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • Restore, Reset, Reconnect

     

    After a busy or stressful period in our lives it's important that we find time to reconnect with ourselves and re-establish our inner space.  This can be the perfect time to press the reset button, so that we can enter our next chapter feeling recharged and refreshed.

     

    In order to reconnect with ourselves, we must first disconnect. That means making time and creating space to be with ourselves. In an age where our inner and outer space are encroached upon as never before, by technology, media and advertising, it can seem quite a radical act to disconnect -- but the benefits it offers us are manifold. Below are a few ideas to guide you this month.

     

    Schedule Solitude

     

    Solitude has a crucial role to play in helping us to recharge. Prioritise some time spent in your own company, and plan something nourishing for yourself -- it could be as simple as a cup of tea in your local café, or a solo stroll through the park. Use the time to reflect on your intentions.

     

    Take a Digital Detox

     

    For as many days as you can manage, unplug from technology. Put down your phone and delete news and social media apps for your return.

    Disconnect from the internet. Bring your focus back to the people and places around you. Give your brain a holiday from the constant stream of information it is inundated with.

     

    Create Space for Silence

     

    Silence restores the senses and recharges the mind and body. Stepping away from the distractions and stimulations of life every now and again can do us the world of good.

    A silent mindfulness retreat can offer refuge and space to turn inwards. We may also find it rejuvenates the relationship we have with ourselves.

     

    Relax & Release

     

    Slow down, and take time to be, rather than to do. Give yourself permission to be idle, and to experience periods of openness that you aren’t trying to shape with expectations or fill with thoughts and actions.

    Relaxation slows down brain waves, which refreshes and renews the brain's chemistry. Perhaps consider if you need a retreat day to reconnect with your mindfulness practice? 

     

    Establish a Daily Practice

     

    We can extend the benefits of a reset by carving out the time to dedicate ourselves to a daily mindfulness practice.

    The more we practice, we are better connected to ourselves and our intentions, which guide the direction of our lives.

     

    Join one of our retreat days and make some space for yourself.

    VIEW CALENDAR

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • How To Make Self-Care A Priority – This Week and Every Week!

    As this week is national self-care awareness week, now might be a good time to ask yourself the question -- how do I care for myself?  

    Self-care in its simplest terms is our ability to care for our own well-being. In the media, the term is often presented with an emphasis on the outer self and the health of the body – including exercise, diet, personal hygiene and grooming. While this is true to a certain extent, a more whole definition of self-care is one that encompasses both mind and body.

    Self-care, then, is as much nourishing and nurturing the relationship we have with our mind as the one we have with our body. The power of this practice is not to be underestimated – when we take actions to protect, maintain and improve our mental, emotional and physical well-being, we can expect to see a reduction in the negative effects of stress, a boost to our mood and improved resilience.

    Mindfulness is so crucial to the act of self-care. With the awareness that the practice gives us, we gain greater clarity of the relationship we have with ourselves. We notice habits and addictions that don’t serve our well-being, or unkind judgemental thoughts about ourselves that have a negative impact on our actions and experiences. Often, this new awareness can precipitate a shift in mindset, and a desire to start treating ourselves with more care.It’s worth noting that mindfulness is especially important in the context of self-care because it allows us to ensure that we use it for the right reasons. Without a mindful attitude, we may use self-care as a form of distraction to avoid our feelings and edge around the reality of our experience.

    At the heart of self-care is self-compassion – an understanding, acceptance and kindness towards the self, and we can use this as a sign-post for developing a daily self-care habit. Building self-care into our lives needn’t be overwhelming – it’s as simple as making time for a few small acts of care and kindness towards ourselves each day, whether that’s yoga, meditation, getting more sleep or cooking a tasty meal. Over time, this will build long-term feelings of well-being and resilience – and self-care will no longer be something that we come to when we need it, but something that we have already embedded within our lives.

    Self-care goes a long way in helping us to better cope with everyday stresses, and far from being narcissistic or selfish, it is in fact the key to a fuller life -- because the more we look after ourselves, the more we have to give to our family and friends, and to the life that we lead.

     

    Explore our mindfulness courses, masterclasses and workshops.

    VIEW CALENDAR

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • Can Mindfulness Ease PMS?

     

    As women, so many of us are challenged by our monthly cycles. The female body ebbs and flows, and each menstrual phase brings with it a unique set of physical and emotional attributes.

    These changes can create a permanent feeling of flux and give rise to a cascade of emotions – from times of anger and sadness, anxiety and irritability, to elation and optimism, even precipitating conditions such as PMT (Premenstrual Tension), PMS (Premenstrual Syndrome) and PMDD (Premenstrual dysphoric disorder).

    So what can we do to support ourselves each month? Although we may not be able to completely control our hormonal cycles, the good news is we can change our relationship to them -- and that’s where mindfulness comes in.

    Mindfulness helps us to reconnect with the body

    We can begin by becoming more aware of our bodies and emotions in each moment and start to recognise familiar patterns in our cycle. Charting thoughts, feelings and symptoms in a diary or on an app over the course of a few months can give us a clearer understanding of our behaviour, and patterns may even come to light that we can then begin to pre-empt.

    In this way, our moods will no longer take us by surprise and we can take more measures to respond to them with acts of self-care and kindness.

    Mindfulness offers emotional rescue

    So often we respond to unpleasant emotions in the same way that we do to bodily pain -- with dread and resistance. But what if we could look at them with acceptance and curiosity instead? We might find that we see them in an entirely different light, and that they even ease somewhat.

    Mindfulness is one of the best tools we have to develop this new way of relating with our moods. There is a lovely poem by Rumi, called 'The Guest House' where we see emotions passing through as guests -- it’s a helpful analogy to remember when we’re in the throes of low mood, and a useful reminder of how to put our emotions and their impermanence into perspective.

    Mindfulness meditation lowers stress levels

    Chronic stress can wreak havoc on our hormones, and further aggravate PMS symptoms, especially dysmenorrhea (pain during menstruation). Happily, mindfulness can offer a helping hand here. Study after study has shown that meditation is a powerful antidote to stress, because it works to deactivate the amygdala -- the area of the brain that controls our stress response.

    By bringing even just 20 minutes of mindfulness meditation to our day, we can keep our cortisol levels in check, which may help to dissipate some of our PMS symptoms.

    A key to improving our relationship with our hormonal cycles is being aware of them in the first instance, and then learning to work with and not against them. If we can better anticipate the highs and lows we can do things like structure our schedule in a way that takes advantage of each varying state.

    For example, scheduling those challenging meetings for the days where we are most likely to feel assertive or using the more reclusive times of the month to focus on tasks involving less interaction with others.

    There may also be times when we feel like we can’t get anything done and in those moments mindfulness allow us to bring a quality of self-compassion and self-care to our experience that provides a measure of relief in itself.  

    With more awareness and respect for our cycles, the subtle shifts in mood will no longer come as a surprise. Instead we can better anticipate our needs and learn to hold each fleeting state of mind more lightly, as we go with the flow.

     

    Explore our mindfulness courses, masterclasses and workshops.

    VIEW CALENDAR

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • Phone off: My 12-hour Digital Detox

    Written by Alexa Frey

     

    A busy and emotional week lay behind me and I urgently needed a break. Thus, I had decided to spend a whole Saturday doing nothing - in solitude. Nurturing myself. Taking care of the most important relationship that I have, the relationship with myself.

     

    Saturday, 2pm. I had slept in, eaten breakfast and then slept a little more. I went on to a animal documentary on Netflix. Everything should have been good. But my heart was pounding in my chest and my body just wouldn’t settle into my self-proclaimed chill out day.

    Ding! My friend had texted and I texted back. A few texts led to a whole conversation and by the end of the conversation, I felt even more tense. But now I knew why my heart was pounding in my chest!

    There was this sense – in that moment - that I wasn’t safe. The fact that my phone was on, didn’t give me that solitary space I needed. I had this visceral sense, that at any moment, someone could intrude my space and disturb my chill-out day.

    But not only that, I noticed how the impulses to check social media and be in online contact with my friends didn’t let me attend to myself. The self, that I had neglected all week. The self, that needed attention and nourishment.

    I decided to turn off my phone. For 12 hours. This is what I learnt...

     

    Back to Books

     

    As soon as I had turned off my phone, like magic, my body started calming down. Moments later, I realised that I actually had no desire to be on Netflix. So I grabbed a book from my bookshelf and – feeling like back in the 70s – started reading.

    I noticed the simple letters on the paper pages. Black and white. This simplicity felt soothing. Freeing. So I read for a while. As my body calmed down more and more, I looked outside and felt a pull to get out into nature.

     

    Find out more about our mindfulness retreat days, courses and workshops.

    VIEW CALENDAR

    Dancing Bees

     

    Walking towards the park, I spotted a little bee dancing around a flower. I paused and watched it as a smile grew on my face. As I looked up, a woman came walking towards me, her gaze firmly glued onto her phone screen. I wondered whether she too had spotted a bee, as I continued walking.

    The park seemed brighter today as I passed by a blackberry bush. My friend’s favourite berries. I grabbed for my phone to send her a picture. No phone. Just me and a connection to nature.  

     

    Old School Entertainment

     

    After having a swim in the Hampstead Health woman’s pond, I lay down in the grass. Wondering what time it was. At this point, I’d usually check in with my phone, maybe read an article from my Facebook feed or shoot off a few WhatsApp messages. But here I was – just me.

    Since there was no online entertainment, I started listening to those two very old French ladies behind me, wondering how they had lived most of their lives without phones. It was lovely listening to them discussing a documentary, their latest family news and the long dark winter nights in Norway. I was truly entertained.

     

    Missing out?

     

    “It’s 7:05pm!” One of the French ladies answered to my question. I decided to make my way back home. I was wondering whether my flatmate was hungry too and felt to urge to ask her out for dinner. I grabbed for my phone. No phone. I am so used to be able to reach out to my friends and family whenever I want to, that the situation felt strange.

    I made my way back home – uncertain whether my flatmate would eat without me, and whether she was even at home.

     

    Deeply Connecting with Myself

     

    She wasn’t at home, and I didn’t know where she was. I had decided to keep my phone off and spend some more time just with myself. That evening, I really settled in. Reconnected with the most important person in my life. Myself. Phone off. Just me.  

     

    Maybe it's time to ask yourself, do you need to take a digital detox?

     

    Find out more about our mindfulness retreat days, courses and workshops.

    VIEW CALENDAR

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • Using the Body’s Wisdom as a Signpost to Healthy Relationships

    Written by Alexa Frey

    Mindfulness means living in our body. Noticing the footprint our experiences leave on us.

    Some of us were repeatedly hurt by our primary caregivers or other important people in our lives. Repeatedly. Throughout childhood or adolescence.

    People hurt us and we got used to that pain. Somehow pain became part of our lives.

    Now, as grown ups, we might find ourselves meeting people who hurt us. We might have a partner that doesn’t give us what we need. Maybe he or she is even causing us emotional pain on a regular basis. Or we find ourselves working in a job that stresses us out, day by day.

    If we were exposed to repeated pain in our childhoods and couldn’t escape, we are now more likely to stay stuck in and stay in such unhealthy situations or relationships. We’re trying to manage, tell ourselves it’s not as bad. We’re enduring. We’re trapped.

    How can we use mindfulness to free ourselves from our past conditioning that creates unhealthy patterns in the present? How can we develop happier relationships with our friends, colleagues or partners?

    It’s simple. By dropping into and checking in with our bodies.

     

    How does this over-chatty and nervous friend make me feel we meet in this loud bar?

    Does my chest tense up, or does my heart rate increase?

    Does my body become restless?

    How does my body feel at work?

    Am I feeling claustrophobic?

    Stressed out?

    Tense?

    How does my partner or family member make me feel every time we meet?

    A bit anxious that I am not good enough?

    Restless or bored?

     

    As we start to frequently check in with the feelings and sensations in our bodies, in certain situations and with certain people, we will become more aware, which situations and people nourish us, and which deplete us.

    The next step is to take care of ourselves. Which means, taking the necessary life changes to expose ourselves less to situations and people that leave a negative footprint on our body, and increase the ones, that make us more happy and healthy.

    So, mindfulness is about using our bodies wisdom. We don’t always have to analyse every situation or person. How about we just simply start with asking ourselves: How does this right now, make me feel, in my body?

    That’s it.

    For those that would like to integrate mindfulness practice into their interactions with others, explore the Interpersonal Mindfulness Course. 

    VIEW CALENDAR

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • Are you in need of a mindfulness retreat?

    Mindfulness Retreat

    “On retreat, we nourish the most important relationship that we have - the relationship with ourselves.” - Sarah Powers.

    This year, instead of a traditional holiday, how about taking a break to nourish your body and mind on a restorative retreat? But, what is a retreat and why might you need one?

    A retreat takes us away from the distractions of daily life entirely, a mindfulness retreat in the nurturing surrounds of nature can be a wonderful opportunity to slow down, have a digital detox and truly take some time just for ourselves.

    And there are many ways in which a retreat can be beneficial...

     

    Having space to grow

    Carving out the time to fully dedicate ourselves to an extended period of mindfulness away from everyday life is an excellent opportunity to deepen and rejuvenate our practice. “A retreat removes the daily responsibilities and technological distractions, meaning that you have more time and space in which to dedicate yourself to sitting,” says mindfulness teacher James Milford. “This is essential as practice can grow stale and tick-box like if all we ever do is try and fit it into an existing schedule.”

     

    Breaking habitual patterns

    Although it may take some time to adjust to initially, taking a retreat in silence gives us the chance to see ourselves and our habitual patterns more clearly. “Silence can be challenging for many of us when we first start to observe it, but over time it becomes a welcome and nourishing refuge,” says mindfulness teacher Christiane Kerr. Being in silence allows our practice to deepen and helps us recognise our habitual thought patterns.” For example, you might notice that you get very self-conscious at meal times, which might lead to urges to eat more or less than usual. On retreat, there’s no distracting ourselves in such uncomfortable moments by checking our phones or chatting. Instead, we have the opportunity to cultivate awareness of our patterns, and meet them with self-compassion.

     

    Connecting with others

    Although it might sound strange, silent retreats offer a wonderful opportunity to connect with others in a new and profound way. Surrounded by fellow meditators, a retreat offers a supportive and nurturing environment in which to practice -- there is always someone there supporting you with their presence. And moments where you catch someone’s eye or receive an encouraging or understanding smile become really special. “Practicing mindfulness alone day after day can be a little dispiriting at times, so a retreat is a welcome chance to be with others and draw benefits from their participation and proximity,” says James.

    For most of us, sitting in collective stillness for days at a time will be a new experience - but through it we may find that we discover new ways of being with others and a rich sense of connection that nourishes and enriches our practice.

     

    Training our mindfulness muscle of attention

    On retreat, we spend a large amount of our time in formal meditation, and the rest of our waking time in informal practice. This means we are exercising our muscle of attention much more than we would usually do. This presents a wonderful opportunity for us to have deep insights, and this turning inwards to connect with ourselves and our inner wisdom can bring new perspectives that leave us feeling refreshed and renewed. Most retreat attendees notice a significant difference in their ability to meet everyday challenges with more ease when returning back home.

     

    For those new to meditation or a silent meditation retreat, the idea might seem quite daunting and scary, or even just really unappealing. But by placing ourselves in this unique environment, we can truly spend time with ourselves, have space for reflection and practice living in the present moment. And just because it’s silent, it doesn’t mean that you can’t talk to one of the teachers or support staff if you need to, and there is often dedicated time for discussion with the teacher in groups during the retreat.

    In other words, the silence isn’t there as a test of stamina, but rather as a way to observe your habitual patterns and thoughts. It is only through this awareness that we gain a platform to change and grow.

     

    All 8-Week MBSR, MBCT and Self-compassion courses include a full-day retreat day. For those that have completed a course, we also run regualr retreat days to reconnect with our practice. 

    BOOK A RETREAT

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

  • Enjoy Some Mindful Gardening This Spring!

    gardening

    Although it’s still a little chilly outside, the daffodils and crocus’ are blooming which can only mean one thing: spring is just around the corner! So now’s the time to find those gardening gloves, buy some seeds or bulbs, and roll up our sleeves for some mindful time in the garden. Even if you don’t have a lot of garden space, or any at all, there’s still plenty of things that we can do to go outdoors and get our hands dirty with some lovely soil.

    In our fast-paced, technology-driven lives, gardening offers some much needed reconnection with nature, and ourselves. In the garden, nothing is instant. We can’t force plants to grow overnight.

    Instead, we must practice patience, awareness and some tenderness so that we can turn seeds into shoots, and shoots into full-grown plants. This makes gardening an ideal way to practice mindfulness: we can’t jump ahead to the end result, therefore we’re naturally steered toward being present in the process.

    Whether we’re cutting back an overgrown garden to create a vegetable patch, or simply potting flowers on our windowsill, there are many sensory ‘anchors’ that we can use to enrich our mindfulness practice and our gardening at the same time. For example, we can pay attention to the rich smell of the earth, the silky strands of young roots, or marvel at the potential held within a tiny seed.

    If we’re working outside, we can take some time to fully appreciate the fresh air entering our lungs, the water in our watering can, or if you want to get really deep, the natural cycle of life as we clear away the old, dead overgrowth to make way for fresh, new life. Being outdoors can also help us find a sense of being part of something bigger than ourselves; like the plants around us, we’re also part of nature.

    As well as being a great way to ground ourselves in the present moment, gardening can double-up as an act of self-care too; by nurturing plants we also nurture ourselves. Taking time out to do something we enjoy is important for our well-being, and helps us reconnect with ourselves. Regularly giving ourselves time to do things which help us feel balanced and centred makes it easier to navigate life’s ups and downs.

    Being practical with our hands can help us step out of our busy thinking for a while, and we can easily turn gardening activities into meditation. Whenever we notice that our minds are wandering, we can use our sensory experiences to guide us back to the present.

     

    Find out more about our mindfulness courses and workshops.

    VIEW CALENDAR

    • Gail King

      Thanks for the great reminder of three personal practices I've personally found helpful when I'm stressed-out.

      I've done all three suggestions, but have found that the deep breathing more than calms my mind: it lowers my blood pressure and eases my pounding heart, too. I usually try to breathe IN, with my tongue to the roof of my mouth, to a slow count of four, then breathe OUT to a slow count of eight. After about three of these "breaths", I can actually feel everything calming down. Once when I was at the doctor's office about ready to have my BP taken, I knew it'd be off the charts because I was so stressed, so I did my little breathing "exercise" after the first reading and asked the nurse to take the BP again. She did - and my systolic pressure (top reading) was 15 points LOWER and the diastolic pressure (bottom reading) 10 points lower.

      Deep breathing, even for a few breaths, really works well. Be Blessed!

      Reply
    • Mindful Living
      Mindful Living 21 April, 2016 at 8:02 pm

      Wonderful post! It is so true how much self-compassion helps to reset the negativity that can run rampant during times of stress!

      Reply
    • TMP Admin

      Thank you for your comment, we're glad you enjoyed the tips :-)

      Reply
    • Raj Sharma

      Hi,

      Thanks for the great post.

      I find that practicing mindfulness yoga for half an hour in the morning goes a long way in helping me cope with the stress levels for the rest of the day.

      Cheers,
      Raj

      Reply
      • TMP Admin

        Hi Raj, thanks for your comment. We're so glad you enjoyed the blog post, and it's great to hear that your yoga practice is helpful for you! Warm wishes, Emily

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