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Nearly every element in the human body was forged by a star so evert thing on earth originated from stardust its where the elements were formed its in our atoms - we are all stardust
Practise Mindfulness while Stargazing can reset your circadian rhythms and enclourages more peaceful sleep- turn off your lights and open your curtains -or go outside and sit or lye down.
Make sure your body feels aligned, relaxed and balanced
Notice what you see - it can take 15 minutes for your eyes to adust
Notice your body during this time , how are your breathing ?
Fix your game on one part of the sky and your filed of vision . Stress can make you tunnel visonbed so when we peuposedly tune into our visual periphery it send signals to the body that its ok to relax .
Fully immerse yourself in the experience - you dont need to know which star or constalatuion you are looking at just appreciate the view.
Thioghts will aris4 so just put them to one side and bring your attention back to the night sky. Notice the sounds and sensations be conscious of your breath how your neck feels, stay present
Feeling connected to something outside gives you a sense of purpose - looking at the night sky you connected not just to your country or planet earth but to to the cosmos and Universe. It reminds you that you are tiny spec on a blu marble in the middle of space. You get a sense of awe and large dose of perspective as theres more to life than just ourselves
Look up tonight and see the same patterns of stars as our ancestors and their ancestors stretching back to the beginning of time, This consistency can be your pole star in times of change and turbulence or when you feel alone and disconnected - we are all part of something big and we all look up at the same sky - this connection can make you feel less alone, Improve your compassion, wellbeing and feel more capable of handling anything.
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Take inspiration from earth, wind, fire and water with these science backed ways to reduce stress tackle depression and boost immume system.
Earth - special times in nature enjoying green spaces - our environment has a hug impact on our behaviour and happiness levels. Being outdoors with sunlight benefits our production of vitamin D levels- the fractals ( geometric patterns only found in nature = relieve stress support sleep and aid digestion boosting our wellbeing - research says just 2 hours a week in the garden, sitting on a bench in the park & walking in nature will leave you happier and healthier .
Air- we say blow away the cobwebs - replace bad air with good - we dont all have access to walking on a windy seafront but we can all harness the power of the breath- breathing properly can help you feel relaxed and safe.It sends signals to the brain via the vagus nerve - it reduces levels of the stress hormones in the body reducing panic and anxiety.
Start breathing in for 2, pause for 2, exhale for 2, then pause for 2 noticing the pause will help keep your attention on the breath - try lengthening the exhalation as this will reset the rest and digest parasympathetic system which sends signals of calm and safety through the body.
Fire - Watching fire such as a candle burning can help you unwind, reduce blood pressure. Research says watching fire is an evolutionary throwback to our ancient ancestors making us more sociable . Saunas are another way to get your fire going with evidence that they can reduce heart disease, lower blood pressure and reduce painful joints.
Great outside and enjoying the sunshine even during winter which creates serotonin the happy hormone and will lift your mood.
Water - Spending time at the coast creates sense of wellbeing which is believed due to negative ions electrically charged particles created by the waves. A study found people who live near the the sea tend to be more active and have better mental health. We have a deep evolutionary connection with the water. Our bodes are 70 -80 % water and its thought that humans evolved from water creatures millions of years ago so its not a surprise water has a threputic effecting restorative effect on the body and brain
Listen to the waves or the rain, take cold showers or have a bath, swim outside and drinkilots of water
Discover yourself and get inspired by nature and the elements - try and get outside whenever you can appreciate the world its can help you heal emotional and mentally counter effects our fast digital lifestyles .
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Dear Body
You are worthy of love
I will treat you like a friend
You are constantly changing and adapting
Thank you for being there for me
I will listen to and try to meet your needs
I will invest time and energy into caring for you
You are more than your appearance
I will focus on all the incredible things you can do rather than those you cannot
I dont need to compare myself to others
I accept you as you are here and now
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Good news uplifting stories that have happened during lockdown.
The town of Tankerton, in Kent, turned the town’s Christmas lights back on in February to brighten up the dark evenings and to lift spirits.
It’s been revealed that not one single rhino was killed by poachers in Kenya in 2020 – something that hasn’t been achieved since 1999.
A student from Leeds created an innovative bin bag dispenser to tackle the trash epidemic as revellers started returning to parks and public spaces.
England’s largest ocean rewilding scheme began in April, with the aim to plant eight hectares of seagrass meadows – which are incredible habitats for marine creatures, as well as absorbing carbon 35 times faster than a rainforest.
Footballer and activist Marcus Rashford and his fans have officially given out more than 21 million meals since the first UK lockdown. Food redistribution charity, FareShare, who Marcus partnered up with, also revealed that it’s given out 128.5 million meals since 23 March 2020.
Two dolphins were spotted swimming in Venice’s famous Grand Canal – an extremely rare sight, most likely thanks to the calmer waters due to social restrictions because of the pandemic.
Anonymous artist Banksy has raised more than £16 million for an NHS charity through the sale of a painting depicting a little boy playing with a nurse doll wearing a superhero cape.
Paddy Joyce an autistic teen sent 663 individually-named cards to front-line workers at the Glasgow Royal Infirmary to thank them for all their hard work.
Waterhaul (a social enterprise in Cornwall) have a project to take waste plastic and turn it into something good – every 45 face masks make a litter picker! 129 billion single-use face masks are used globally each month!
Tesco managed to permanently remove one billion bits of plastic from its stores in 2020. This was done by working with suppliers to reduce plastic shrink wrap, removing double lids, and getting rid of plastic bags for loose fruit and veg.
As part of its efforts to become a carbon neutral company, Swedish furniture store IKEA has bought 11,000 acres of woodland in Georgia, USA, to preserve the forest after it seemed likely to be land used for development.
The Bank of England revealed the new face of £50 notes, which will feature pioneer mathematician and codebreaker Alan Turing. His work to decipher Enigma machine messages during World War II saved countless lives and helped bring the war to an end sooner.
In March, Nomadland director Chloé Zhao made history by becoming the first Asian woman to win a Golden Globe for best director. And in April she did it again – becoming the first woman of colour and only the second woman ever to win an Oscar for best director.
A colony of dormice, a protected species, that has been living next to the M1 in Buckinghamshire for five years, is to be given its own special street crossing to help the animals thrive.
#movefreelyforever
#Tierra-Madre
#goodnews
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We can challenge the sensory motor vestibular system through our yoga practise, take 30 minutes out of your day to join me and lets get moving. Life is dynamic, children move in lots of different dimensions in relation to gravity - climbing, falling, running, jumping, swinging. As we age we get more liner or regular about movement we do the same exercise patterns climb the same stairs, we forget how important it is to regularly challenge ourselves both physically and mentally and that this reduction in movement could be the reason why the plasticity in the brain may be reduced. Our vestibular system (eyes and ears) is the way to access neuro-plasticity. The brain knows the position of your body relative to the orientation to gravity depending on whether your head is engaging more in pitch (nodding), yaw (shake head saying no) or roll (ear to shoulder) or combination of the 3 planes of movement. Our ears hear and take in sound perception and balance via vestibular control . We have semi circular canals in our inner ears and inside these are little tubes where calcium balls roll back and forward as we move our head which send signals to rest of body how to shift our body in respect to gravity. We know the benefit of cardio and resistance training will train our nerves and muscles, however exercise will maintain but not improve plasticity unless you do specify things. A certain level of automatic arousal is needed to open up plasticity so we need to include balance training and consistency learn new things. When our brain senses an unstable position it sends a signal to the cerebellum to release brain chemicals which is basically saying " you need to do something before you risk injury”. So when practising balancing find safe place to create this learning experience, stay dedicated to the task and dont be frighted to make errors as you learn as this will help increase the production of neuro-chemicals into the brain. If theres a mismatch in the motor sensory vestibular feedback like when riding a stationary bike where you have visual feed back but you don't have a fear of falling off , neuro-chemicals like dopamine won’t be released.
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Most of us dont enjoy the thought of housework ( including myself ) but its also a great way to burn calories and increase the mobility of your joints. Time cleaning your floor by mopping, vacuuming and sweeping will burn calories, strengthen your body and increase your step count. Moving things around your home, unloading the washing machine or car with shopping or carrying bags is amazing for your entire bodies health. Look forward to climbing those stairs they burn excess calories and keep your bones strong.
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Mindful Moments
If you dont have time to practise formal mediation what about practising 'Mindful Moments' ? You can literally use this technique to put you in the present moment anywhere and anytime. Try it whist boiling the kettle, before you start driving the car, make a phone call or begin a meeting. Use one of the following sounds, objects or feelings to anchor your attention.
1. Breath deeply into your belly feel it filling up with air, gently let the air out and feel belly fall. Notice where you feel the air, is it at the tip of the nose or in your throat?
2. Notice what you can see right in front of you and say it out loud or in your head ie cup of coffee, grey carpet, square window this can narrow your focus and keep your thoughts in order.
3. Be aware of sounds around you and the furthest or faintest sound away, close your eyes and focus.
4. Bring your full awareness to your feet, notice how the ground feels under them, where the pressure is, slowly move up your body, bringing your full awareness to each part separately for a few seconds.Y our body is always in the present even if the mind is not.
When the mind wanders, gently shift your attention back.
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I want to take a moment to acknowledge and send love to everyone that is feeling sadness and tremendous heaviness at any anniversary that may be coming up. My heart and thoughts goes out to you.
Covid has taught us to enjoy the moments and never take any day, anything or anyone for granted.
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We have a lot more control over our emotions than we realise
We experience an array of emotions every day, happiness if we achieve something good, grief if we lose someone we love, anxiety if someone wrongs us.
But did you know that we actually make our own emotions? Despite emotions being generated inside the brain nobody has ever found a set location or brain circuit for any emotion. They are neither built into our brains at birth or universally recognised and expressed.
The brain doesn't react but predicts (which is a primal response) a relevant emotion to whatever situation you are in using your reaction to past experiences. Our brains billions of cells are constantly shifting through a lifetime of experience, making thousands of guesses at the same time, trying to answer the question “what is this most like?”
This means we have a lot more control than we realise because we can teach our brain how to predict differently tomorrow by changing the ingredients our brains use to build emotions.
Imagine every Monday morning you wake up feeling dread about the day to come and all the stuff you have to do. You think of being stuck in traffic or the busy bus or train, endless emails and deadlines, your cat is sick and needs to go to the vets after work or you need to be back from work early to pick up your children. Your head and body starts to hurts, you feel sick, perhaps you are ill.
The brain can transform physical discomfort into emotional stress in the blink of an eye and is trying to find an explanation or prediction for those sensations in your body that you experienced when you woke up. In truth you probably didn't sleep very well on Sunday or you haven’t ate breakfast or your bodies dehydrated. The uncomfortable sensations in the body are effecting how your mind copes with the day and the thoughts going on in the head are directly affecting the queasiness you feel in the tummy.
Practise going to bed earlier or give yourself time to eat a healthy meal in the morning it may completely change how you start your day on Monday. This is a suggestion to changing the ingredients that cause anxiety and a way to gain control over your emotions.
We all feel nervous before a tests but some people can get so anxious they never achieve their full potential. Based on past reactions and experience of taking tests your brain remembers the sweaty palms and hammering heart rate. To rewrite this emotion try to appreciate and acknowledge that the hammering heart rate is your body preparing to do battle so you can get through that test. Research shows when students learn to make "energised determination" rather than acknowledge anxiety they perform better - it will also seeds their brain to predict better in the future which is emotional intelligence in action.
In 2017 my daughter and myself were involved in the terrorist attack in Manchester, a traumatising event which subsequently effected my daughters emotional, mental and physical health. School was a constant trigger with its large crowds, noise, bangs and bells compounding the trauma and overwhelming her brain. Lockdown however has had a really positive effect in respect to giving Kira sufficient time away from school to process more positive emotions making learning a more enjoyable experience particularly as she is currently taking her A levels exams and hopefully starting University in September.
Emotional suffering can be reduced by learning how to construct experiences differently, the actions and experiences you make today are what makes our brain predictability tomorrow, it is the path to a healthier body and mind and a more flexible and potent life.
Living with anxiety takes strength - be kind to yourself and other as we are all fighting battles
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This exercise will help you practise switching emotions
Sit relaxed
Breath in through nose for 4
hold for 7
exhale through the mouth for 8
On each exhale focus on releasing tension in your forehead, jaw, face, shoulders, chest, belly and legs.
Bring something to mind that make you frustrated or angry- a recent conversation, loosing things, getting stuck in traffic etc and focus intently on this for a few moments. Notice what sensations in the body you feel, does your chest tighten, jaw clenching, sweaty palms, etc? get to know these feelings the best you can.
Focus back on your breath again, breath slowly and deeply, relax your face jaw, chest, belly and legs.
Picture someone close to you in your mind such as family member or a friend, they have a huge smile on their face, they look so happy and content . Notice how it makes you feel to see them happy, does it make you smile? Notice the sensations in your body, any tingling in your arms and legs, lightness in your face and chest, get to know this feeling.
Shake out the body take a deep breath in and exhale.
You have just cultivated two very different emotions - these exercises train the mind and give us control over our emotions and states of mind in any situation. When you feel these sensations if it's the negative one acknowledge it take a deep breath and let it go, replace it with the happy familiar face instead and make your physical reaction more enjoyable.
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We all know spending time outdoors in green spaces provides substantial health benefits and improves your wellbeing, gardening is an easy way to get out in nature and can be as good as going the gym. Mowing the lawn could help you reach those recommended 10,000 steps a day providing you with an amazing cardio exercise as you push the mower up the garden. Trimming the hedge will stimulate your forearm and shoulder muscles improving your strength and mobility. Potting plants can be quite a meditative exercise plus all that squatting will test your range of motion in your hip and strengthen your lower body. Digging, planting and carrying compost will improve your cardio, balance and strength.
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The Four Different Kinds of Rest - Silence, Stillness, Sleep & Self Care!
Chronic stress, too little or non restful sleep, undernourishment, and unresolved trauma uses our sympathetic nervous system and keeps us in a unhealthy reactive state.
We all know we can restore our energy if we rest and relax but did you know that there’s different kinds of rest, some are more beneficial at different times in your life.
Silence.
Other peoples noises and sounds can cause sensory overload, such as loud TVs, constant chattering, various media competing for volume, dogs barking, children crying, running and stomping sounds.
If you’re feeling particularly upset by noises that are not of your own making a nap might not do you any good. So instead if you are able ask for silence or space, if not leave the overwhelming situation and seek out a silent space for yourself. You could try wearing noise canceling headphones when possible whilst playing ambient/nature sounds.
Stillness.
Shoulder, back, neck and legs pain could mean you haven’t been still in a long time. Having a nap or a lie down in this case might not help as you may find yourself fidgeting and tensing up. So Instead try meditating, try it for 2 minutes and don’t stress over reaching a “zen” state, it gets easier with practice.
Simply sit, take 3 deep breaths, do a body scan for tension and concentrate on reducing the tension and movement in each body part until you feel complete stillness.
Sleep
When you can barely keep your eyes open, you cannot concentrate and your bones feel heavy, your body id defiantly trying to tell you it needs to sleep.
Ideally it needs to be regenerative good quality sleep. So no-phone, no-TV, no alcohol, no sleeping pills, no light, no noise, just you and your breath in the darkness, waking when your body wants to with no alarm.
Self-care
Feeling rundown, financial pressures, working too hard, cleaning, raising a family, caring for others? Resting or even running a bubble bath may not be the answer. Self-care can be a radical and stark look at yourself and your behavior and how it might be hindering your progress and impacting on your health. It can be a look at how you’re making yourself tired, and what you can do to energise yourself instead. Prioritise yourself by simply writing down everything that’s on your mind or worrying you. It could be as simple as checking into your finances and budgeting to reduce financial pressure or panning a holiday or just a day out with friend's.
The next time you feel tired and rundown, sit with that feeling and prescribe the correct treatment for yourself.
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Long- term effects of coronavirus (long COVID)
For the past couple of years I have been working as an assistant physiotherapist specialising in neurological issues such as stroke, MS, Parkinsons, spinal injuries as well as the usual muscular and skeletal injuries. I recently added covid 19 rehabilitation training to my experience as this awful disease has effected the rehabilitation of so many people weeks and months after the infection has gone. Symptoms are numerous and can include extreme fatigue, heart palpitations, joint pain, depression, anxiety, nausea, diarrhoea, tinnitus, high temperature, dizziness, insomnia, pins and needles, problems with memory and concentration etc
Getting back to full health is achieved by phasing the progression, exertion and intensity of physical activity. Tolerance to exercise is improved by gradually increasing the time spent on each physical challenge.
The health benefits of being physically active from cardiovascular to mental health are well established. Before covid 19 over a third of people in the UK were not physically active enough for "good “ health and the pandemic reduced physical activity which further increased obesity and hypertension creating a worse outcome from covid 19.
Getting back to your baseline exercise can be difficult but try to aim for 150 minutes of moderate intensity physical activity each week ( you can still talk despite your breathing increasing ) or 75 minutes of exercise ( difficult to talk!) Don't forget to strengthen your muscle's by carrying stuff, gardening, house work and walking. If you or anyone you know needs help with restoring their levels of health, please get in touch.
Keep healthy, keep moving, hope to see you at a class.
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The power of a smile
"Life is like a mirror, smile at it and it smiles back at you"
We cannot hug each other yet but we can still smile. There is an enormous power and ripple effect behind a smile as your brain releases neuropeptides to help fight off stress together with other neurotransmitters like dopamine, serotonin and endorphins associated with pleasure. The endorphins act as a mild pain reliever, whereas the serotonin is an antidepressant or mood lifter.
Charles Darwin was one of the first to note the power of a smile is truly universal. Unlike other physical actions such as body language, or verbal communication which differs from culture-to-culture, we all understand a smile and the feelings behind it
We have all been under tremendous stress these past 12 months and it can show up in our faces making us look tired, worn down, and overwhelmed. Faces are the first thing we notice, so even if you don't feel like smiling, fake it. It's infectious and easier to smile as it only uses 17 muscle rather than the 43 to frown, it
will lift not only the other persons mood but also your own.
Relax. Breathe in deep. Hold it. Let it out slowly. Smile. Close your eyes.
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Meditation for happiness
Find a comfortable place to sit where you won’t be distracted.
Keep your eyes just slightly open and become aware of the space around you. Inhale deeply through the nose and exhale through the mouth.
Close your eyes and allow your breath to return to its natural rhythm, solely through the nose.
Check in with your body and do a head-to-toe scan. How do you feel? Light or heavy? Still or agitated?
Return awareness to the breath and visualise a speck of sunlight which starts at your chest area. This speck holds a feeling of happiness and contentment. As you continue to breath deeply and slowly feel it expanding in every direction bringing about a feeling of ease, spaciousness and light.
When you can’t imagine it getting any bigger, let go of any focus. Opening your eyes, bring your awareness back to the body, become aware of the sights and smells surrounding it.
Are you feeling more content? Hold on to that feeling.
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A big thank you to all the animals and pets that have enhanced our lives. Our animals become friends, they are in our homes and hearts and have a profound effect on our mental wellbeing enriching our lives particularly throughout this year of lockdown restrictions.
They allow us to rediscover our joy of play, as we interact with them happy hormones are released that reduce the stress hormone cortisol.
Here's 10 animal facts that feel like a warm hug for your soul
Flamingos can only eat when their heads are upside down, they are also naturally white, its their diet of shrimps and algae that turns them pink.
Much like lobsters sea horses mate for life and hold each other's tails when they travel.
Dogs nose prints are as uniqe as their fingertips and can be used to identify them.
Baby elephants like to suck their trunks just like humans babies sucking their thumbs from comfort .
When squirrels fall they land in what seems to resemble a superhero pose.
Cows can sleep standing up but apparently only dream when laying down.
Wombats poo is cube shaped.
Sea otters hold paws while they sleep so they dont drift apart with the current.
Parrots will selflessly help out other parrots. Studies have shown they’ll voluntarily help others get food rewards even if they don't know the other bird.
The national animal of Scotland is the unicorn
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