Month: December 2017

Dec 31, 2017

New beginnings

New beginningsNew beginnings  

New year, new week, a fresh start, new job. 

All represent beginnings. 

The rhythm of our breath teaches us about beginnings.

Conscious breathing is a mindfulness tool, which keeps us in the present moment. 

Each inhalation marks a new beginning. 

How very cool that every time we breathe in, we get a fresh start. 

Offering new opportunities to try again, to re-think, re-configure and change the course you are on. 

By simply breathing in, you halt the urgency to move onto something else, to give up or refrain from sabotaging the very thing deep down inside you want to change.  

We all want a new beginning whether it is to be slimmer, healthier, learn something new, find romance, to stop smoking… 

I want to meditate more, lose a few pounds and write another book. 

It seems easy, I find myself getting excited about the prospect of accomplishing all three.  

Yet, being a realist and knowing myself I know I can only do one thing at a time or I will achieve nothing. 

The thought of a slimmer body, a healthier lifestyle, and new skills make us feel good…  

Until we start the diet, sit and meditate or write the book. 

Then most of us give up, resulting in feelings of guilt and frustration. 

Now we feel bad! 

Feeling bad destroys new beginnings. 

To feel good again all it takes is one step 

One step towards, one goal, one step at a time or in other words, a mindful presence.

Choose one new beginning (new habit), focus on it and perfect it, and then move on to the next. 

Mindfulness it the golden key to transforming new beginnings into reality. 

Join me in learning more about transforming your new beginnings into lasting habits click here for information on my January Mindfulness Course.  

Recipe: New Beginnings Exercise 

Choose one habit you wish to add 

Commit to 45 consecutive days practising the habit 

If you choose to eat healthier, choose to drink one glass of lemon water upon waking up, every day for 45 days or eating breakfast for 45 days. 

If improving sleep is your new habit, start with box breathing daily for 45 days. 

Learning a new skill may be your new habit, if it is cooking, cook one thing a day for 45 days, no matter how simple.  

Start with simple things first, because they build on the more difficult habits.  

Happy New Beginnings to you.  


Dec 23, 2017

Time to rest

Time to restIt’s time to rest

A group of Puffins rest on a rock, taking a break.

Just sitting, standing, just pausing for moment.

How tranquil they appear, no need to rush through the rest or think what is next.

It is time to rest.

Is it now your time to rest?

I gather it is.

Why is it so hard to sit, stand, and just pause for a moment?

A Puffin can do it, despite the potential dangers and constant search for food.

Our dangers are almost nonexistent and our food is easily accessible.

Why do we find it so difficult to rest?

Resting maybe a waste of time or you might miss out on something.

Others might make it difficult for you to rest.

Resting feels lazy and sloth-like, or self-indulgent.

Though ask a Puffin, if a Puffin could speak, it would stare at you perplexed.

“Why can’t you not rest?”

A Puffin does not diarize his breaks; he takes it when his belly is full.

He will undoubtedly become hungry again or seek a mate; with rest he has the energy to proceed.

We too can pause after our bellies are full, our work is finished for the moment, and we feel safe.

Not the pause of shame or guilt, but one that is embraced fully, without strings attached.

Puffins just sit stare, looking around, eyes opened or closed, no thoughts at all.

No, we are not Puffins

Yes, we have thoughts.

But still we too need to rest.

It’s time to rest

Have you thought about starting the new year with my mindfulness course?


Recipe: It’s time to rest

So allow yourself time to rest

Just rest

It’s OK to rest

Dec 17, 2017

I am in charge

I am in chargeI am in charge

Repeat after me, “I am in charge.”

In charge of your choices, reactions and moods.

It is easy to blame society, your parents, great-grandma Martha or uncle Dave.

Our jobs, workplace, or area we live are the ultimate blame space.

Christmas sucks because it’s dull, mom always gets stressed, and Tom gets drunk.

New Years is doubly worse because we are always disappointed and get too drunk.

No matter what happens in life, as an adult we are in charge, despite crappy circumstances.

Blaming serves an immediate relief, you feel better, more powerful for a moment, and then you are back to you and your situation.

Don’t get me wrong I do it too.

I blame society for its busyness, the pressure to succeed and , not being able to buy a home in London…

Yes, I do it too.

But guess what?

Blaming only makes me angry, it might help me connect with fellow blamers, making me part of the crowd.

Once away from the crowd, I am back to where I was, incomplete, agitated and dissatisfied.

Until one day I realised I am the one in charge!

I am the only one who can change the course of my life, make the money I need, create calm in a busy world and enjoy Christmas despite the outward chaos.

I cannot change Uncle Tom or Aunt Jemima, let alone calm the nerves of Mamma Bear.

It is up to me, I can only change me!

I can walk into work with a smile of my face, drop my shoulders down below my ears and take the breath I had been holding for the past hour.

When Christmas or New Years comes, I can do the same and repeat to myself “I am in charge.”

Click here to learn more about my January Mindfulness courses

Recipe: I Am In Charge Meditation

Take 3 deep breaths – inhale through the nose – exhale longer through the mouth.

Relax after each exhalation

On the 4th breath:

Inhale – silently say, “I am”

Exhale – “in charge”

Repeat at least 10 times

You can do this meditation anywhere, with your eyes open, closed, at work, at home, on the bus, in the car… anywhere.

Remember you are in charge!

Dec 10, 2017

Find or Seek?

Find or Seek?

As a child most of us have played the game of Hide and Seek, when a friend hides in an obscure space and we run around seeking their hiding space.

During the game the hider, hold their hands on their mouths to muffle the giggles, making themselves small until they are found.

What fun to be the hider.

The hider gets to choose where they hide; the seeker with little to go on wanders around, directionless, until the hider exposes their hiding place with a sound.

The seeker relieved and victorious, the hider the one who knew where he was all the time.


In life there are seekers and finders.

Many seekers stay seekers throughout their lives searching but not finding

While finders hold the key

A finder starts out as a seeker, with perseverance and imagination will usually  find what they are looking for.

Are you a seeker or a finder?

How would you know?

A seeker walks without a compass, spinning in circles; can be exhilarating and full of adventure no doubt.

If you are a seeker, you might not experience pressure since you are only looking, without committing.

Seekers window shop, dream of being rock stars, famous actors even without the talent nor the inclination.

Now finders, get real with themselves, they walk into the store touch the clothes, try a few on buy or walk out empty-handed.

They know they can’t sing,  face the fact they have never acted in their lives nor are they going to invest in endeavors which waste time.

Though, like the hider in Hide and Seek the finder knows where they are.

Finders live in the now, no matter what they are doing at that time, working, wiping a table, answering calls, selling, dealing with irate customers, they are present.

Seekers are in a contiuous state of looking forward, seeking  a happier moment, hating what they are doing, never satisfied.

Finders still dream, fantasize and pursue goals; they don’t accept their lot as you might assume.

What makes them stand out is they acknowledge for the time being where they are whether it be, flipping burgers, speaking to a customer, writing a report, teaching a class… no matter how mundane these tasks are they are  sacred moments.

Seekers seek

Finders find

You choose?


Recipe: Be Here Now Meditation

Take a moment, breathe in and out, notice where you are, what you are doing, how do you feel… ground your feet to the floor.

Breathe in say ‘Be Here’

Breathe out say ‘Now’

Repeat. Repeat. Repeat

Now you are a finder

Dec 3, 2017

Interested or Committed?

Intersted or Committed?Interested or Committed?

Straddling between the two?

Are you interested or committed?

Interested in that girl or boy, or committed?

Interested or committed to your job?

Interested or committed to your wellbeing?

What is the difference?

If interested you are dabbling, dreaming, meandering along a path, with one foot forward and one foot behind, and not ready to take the plunge.

Commitment feels different as both feet are planted firmly on the ground; you are sure what it is you want.

When interested the energy behind it feels frail and spongy, not solid and robust like commitment.

An interested person is someone you are unsure of; you cannot quite trust they will do what they say, most likely they will not.

“Hey, lets get together soon” with no date scheduled are they interested or committed?

Now a committed person is steadfast, faithful and will persevere no matter what.

We all know of someone in our life like that; mums, dads, a friend… partner?

It is also apparent those who are just interested.

All commitments start out as interests however; most interests never progress into commitments.

Interested to exercise, with no commitment to follow through.

Interested in the idea of  meditating daily, though never start

Half at work and half at home, interested.

Fully at work or fully at home, committed.

Let’s be honest it is more fun to be interested, because it takes no effort or risk of failure.

Once committed it is a harder more treacherous road than interested

Why commit then?                                                                               

Because commitment is the only way to grow as a person and the only way to build resilience.

It is about grabbing hold of the stars, rather than just reaching for them.

Commitment gives life purpose and meaning and ultimately our inner peace and happiness.

Why not take a risk and commit to your interest.


Recipe: Commitment Breathing Exercise

Our breathing patterns can teach us about whether we are committed fully to what we are doing

If shallow, less committed

If deep, more committed

Settle into a comfortable seat, close your eyes and take 3 deep breaths

Begin to feel a breath, as it enters your nostrils and observe the movement into your chest and the expansion of the belly

As you breathe out notice the movement of the breath as the belly draws in, and the breath moves into our chest and throat and out your nostrils.

With the next inhale, take a shallow breath, don’t fully commit to your breath and exhale. Do this a few times

Commit to making changes in your life for the New Year

Why not commit the January the course, details on the link below (click on ‘Mindfulness Course’)

Mindfulness Course