Happy last day of Winter!

I've been craving some sun and fun, so I'm taking leave as of today (Thurs 31st August) and will be back at work the afternoon of Monday 11th September.

If you are wanting an appointment, please make a booking request or email me the preferred days and times and I will get back to you after the 11th.

Until then,

We’ve finally arrived at the last practical exercise in this series of activities to help you be more connected with the present moment and more open, flexible and curious with all that is created BETWEEN THE EARS!

First, a couple of things to consider:

• A human mind is a wandering mind, and a wandering mind is an unhappy mind.

• Stress reduces the size of the hippocampus in the brain, which is responsible for memory and learning, whereas mindfulness increases the size of the hippocampus.

• Mindfulness improves immunity, protects us from the aging process, and reduces the genetic expression of inflammation, which has been linked to depression.

Therefore, to help you practice mindfulness on a daily basis, and reap the associated benefits, it can be as easy as…

Taking FIVE BREATHS

Throughout your day, take a moment to pause and then take 5 slow, deep breaths.

1. Firstly, anchor yourself by pushing your feet into the floor. Then focus on breathing out as slowly as possible, until your lungs are completely empty. Take note of the sensations of your lungs emptying and your ribcage falling as you breathe out.

2. Now take a slow breath in and fill your lungs. Notice the rising of your abdomen and slight expansion of your chest as you do so.

3. Notice what thoughts are passing through your mind as you fill and empty your lungs. Notice what emotions and/or sensations are passing through your body.

To view the rest of this article and obtain more practical advice, click on the RESOURCES page and purchase the related NEWSLETTER.

Welcome to 2017!

With all the festivities over the holiday break completed, I’m sure some of you are now back into work mode or maybe some of you are still cleaning up! In either case, everyone will benefit from my next practical exercise to help you be more connected with the present moment and more open, flexible and curious with all that is created BETWEEN THE EARS!

This exercise is all about paying more attention to the things we do on a daily basis or at least pretty regularly. Considering the regularity in which we perform some tasks, our brain generally switches to “auto-pilot” and wanders (or for some of you it may even race!) when doing them. This exercise, therefore, encourages you to explore mindfulness by really focusing on the task at hand, no matter how many times you’ve done it before, by considering all the sensory information that is available.

1) Mindfulness in Your Morning Routine

Think about and select an activity that is part of your daily morning routine, such as brushing your teeth, shaving or having a shower. Because we do this every morning, it has become an automatic event that the brain doesn’t consciously attend to anymore, instead switching to “auto pilot” and thus allowing thoughts to focus on other matters, such as the plan for the day ahead, worries and perhaps past events.

Therefore, when you do this activity tomorrow morning, totally focus on what you are doing – in particular, your body and how it is moving, any tastes or smells, touch sensations, what you see, and sounds you hear.

For example, when you’re in the shower, listen to the SOUNDS of the water as it sprays out of the nozzle, and as it hits your body, and as it gurgles down the drain. Feel the TEMPERATURE of the water, and the sensation of it in your hair, and on your shoulders, and how it runs down your back and legs. Take note of the SMELL of the soap and shampoo, and the feel of them on your skin. Observe the SIZE and SHAPE of the water droplets on the walls or shower screen, the water dripping down your body and the steam rising upwards. Notice the MOVEMENTS of your arms as you wash or scrub your body or wash your hair.

When any other thoughts arise - and they will - acknowledge them, let them be, and bring your attention back to the shower.

Again and again, your attention will wander. As soon as you realize this has happened, gently acknowledge it, note what distracted you and bring your attention back to the shower and all the wonder that comes with it.....

To view the rest of this article and obtain more practical advice, click on the RESOURCES page and purchase the related NEWSLETTER.

Christmas is nearly here...so where did that year go??? Nevertheless, I hope you are feeling and enjoying the festive spirit.

Most of you will be taking some time over the coming weeks to decompress, spend time with family and friends, and reflect on 2016 and consider where you are heading in 2017...so if you are keen for a session to help with this, please be aware that I will be back into the swing of things as of Wednesday the 4th January, ready to help you plan for and create an amazing 2017!

That said, I will still be around over the Christmas and New Years period so if you require an emergency session at my Armadale Rooms just let me know.

So you know the drill, just jump on my website and make some booking requests.

Wishing you and your loved ones a safe, special and joyful holiday.

Happy Octoberfest! That means it’s time for practical exercise number three that will train you to be more connected with the present moment and more open, flexible and curious with all that is created BETWEEN THE EARS!

This exercise is a fun one! Living in Melbourne we are never short on great places to eat, and so alot of us “foodies” have really developed an appreciation for great taste. This exercise therefore encourages us to explore mindfulness through our taste sensations, prompting us to look at, feel, hear and taste food in a new and mindful way.

Mindfulness When Eating A Grape

NOTE: Throughout this exercise, all sorts of thoughts and feelings will arise and your attention may wander. When you realize that this has happened, briefly note what distracted you, let the thoughts and feelings come and go, then bring your attention back to the exercise.

• Take hold of your grape.
• Now look at it as if you’re a curious scientist who has never seen such a thing before. Notice the shape, the colour, the different shades of colour, the parts where light bounces off the surface, the contours, and the pit where the stalk was attached.
• Notice the weight of it in your hand and the feel of the skin against your fingers: its texture and temperature.
• Raise it to your ear and lightly squeeze it. Did it make any sound?
• Bring it around to your nose and smell it. Notice the aroma.
• Lower it to your mouth and pause for a moment before biting into it. Bring your attention to what is happening inside your mouth: notice the salivation around your tongue and the urge to bite into it...

To view the rest of this article and receive the remaining steps of the exercise, click on the RESOURCES page and purchase the related NEWSLETTER.