Do you have certain goals and ambitions but haven’t quite managed to achieve them yet? Do you get stuck in wondering how on earth you will get there so you never quite get started?

Perhaps you need to know every step in the journey before you’ll take any action at all?

That’s how we get stuck exactly where we are, with no idea how to move forward.

What if I said there are infinite ways you can achieve any goal?
The trouble is, you’re not always able to see them straight away.

We can waste precious energy and time trying to work out every single step along the way. 

But we can’t possibly know what will present itself after we’ve taken the first step and every step after that. Each step can take us in a slightly different direction that we hadn’t even thought of yet. 

Taking one small step forward will create the momentum you need to push you further.

Ask yourself, ”Why do I want to get there?”, rather than asking yourself, “How will I get there?”

This is a much more powerful question and when we understand why we want it, we become far more motivated to achieve it. 

So what can you do? Firstly, get clear about these 3 things:

  1. Why you want it. If you don’t really want something or you’re not clear on why you want it, then you’ll have no motivation to achieve it. Ask yourself if your goal excites you?
  2. What you will gain. Notice I said ‘you’. This is not about doing something to please someone else. Is this goal really yours? Or is someone else’s?
  3. What you’re willing to let go of in order to achieve your goal. When we shift into something new we will always lose a little bit of what we’ve left behind. But, will the rewards be greater? 

Then take just one step. Any step.  And be willing to take a ‘wrong’ step. But do take it!

Yes, there’s a risk involved. 
But isn’t it a greater risk not to start at all? 

After all, as Albert Einstein said, “the definition of madness is doing the same thing over and over again, and expecting different results.”

That includes taking no action at all. Over and over again. 

If what you’re currently doing isn’t getting you closer to your current goal, then isn’t it worth taking that risk and trying a new approach?  

Remember:  Start small and build from there. 

Much love,

Natasha x

P.S. What do you truly want but are not moving any closer to? Do something differently. You’ll get a different result. I promise. 

P.P.S Reach out by email – I’d love to hear how you are getting on, or let me know if you’re struggling and need a little inspiration to make a start!  natasha@mindbodysoulenergy.co.uk

 

Filed under: Blog Newsmind

Are you facing constant challenges at the moment? Does everything feel like an uphill struggle? Or are you completely overwhelmed and can’t make a decision one way or the other?

When we are faced with challenges and problems we can sometimes stay stuck in that challenge or problem, without seeing a possible way out to change it.

But there’s always a solution hiding within.
So, where is that solution? Why is it being so elusive?!

It’s likely we are ignoring it and therefore not noticing what’s right in front of us. Or perhaps we think it’s up to someone else to fix it.

When we take a step back, we can create a space to reflect and ask ourselves different questions. That way we can gain a bit of clarity and start to explore ways of moving beyond the current situation and towards a more positive outcome.

These are 3 things I always ask myself when I’m feeling challenged:

1. What can I learn from this right now? It might be that you explore when this challenge started so you recognise the sign next time it come around and you can find a different way to approach it. Or perhaps you have gained some new skills along the way that means you’ll appreciate the experience further down the line.

2. What are the opportunities? What positive outcome might come of this? Maybe this challenge actually brings you closer towards something you do want. When one door closes, another always opens.

3. What am I missing? When we are focused on the problem or the challenge that’s all we can see. What is it you’re not seeing? Take a step back from where you’re standing. What are you not seeing, recognising or understanding? What possible solution exists to move you forward? Trust yourself that you have the resources to turn it around.

Get your journal out, or take a notepad and start answering these questions for yourself. Or better yet ask a friend to help you out and start asking you these questions to help you see some solutions. Perhaps do it over a glass of wine…

Remember their role is to ask you questions, not to find the solutions for you 🙂

Remember: Start small and build from there.

Much love,
Natasha x

P.S. What one problem or challenge are you faced with right now? How can you start to look at this from a different perspective? Take a step back from it and what do you see going on?

P.P.S Reply by email – I’d love to hear how you are getting on, or let me know if you’re struggling and need a little inspiration to make a start!
natasha@mindbodysoulenergy.co.uk

 

Filed under: Blog Newsmind

payment akashic


Filed under: mind

6 Simple Ways to Beat the Winter Blues

winter

Are you dreading the clocks going back and the days getting even shorter? Are you wishing away time and already longing for spring to return? Are you dreading the long commute in the dark? Do you feel like you want to start hibernating rather than gearing up for the Christmas season?

Last week I gave a workshop on Beating the Winter Blues and it was interesting to hear how these feelings are already setting in.

I love the autumn season. It’s a beautiful time of the year, with the changing colours, and the crisp, colder days with blue skies. But I also love being outdoors so the shorter days, for me, mean that I’m loosing valuable time outside. So, I’m already starting to feel a sense of dread now that the evenings are drawing in

So, what are the Winter Blues? They are closely linked to SAD (Seasonal Affective Disorder) and how the changing seasons affect us. So it doesn’t happen only in Winter; it can happen at any time of year. Perhaps we just feel it more as winter approaches, when we have less exposure to daylight and this in turn can affect our hormone levels.

And what are the symptoms of the Winter Blues? They can appear in the form of low mood and feeling down, lethargy, irritability, sleep problems, losing interest in things, feeling unsociable and also over eating.

These symptoms can appear at any time, but when they are severe or prolonged, then it’s time to take action!

Better yet, take action today, so that you can keep these symptoms completely at bay.

Here are 6 tips that you can easily implement:

  1.  Slow Down – this is the time of year to start slowing down, even though it can feel like things are speeding up. So take some breaks. When we slow down, and stop multitasking (which we can’t really do), we gain focus and clarity. This way we actually get more done, and we’re more productive.
  2. Get outside – get as much daylight as you can. Stand outside for 5 minutes before you head into work, get out for a walk at lunchtime, and try and get out again before you leave work and it’s dark. It will give you a little break so you can slow down too.
  3. Breathing – taking a few slightly deeper, fuller breaths several times a day (or more often!) will help in lots of ways. We all breathe, but most of us do it badly! Breathing more fully has so many amazing benefits. It gives us a boost of energy, relaxes and calms us and allows us to become more focused so we can get on with the tasks at hand with a bit more clarity.
  4. Plan something fun – have something to look forward to. Perhaps a holiday, or a weekend away. If you can’t manage that, plan a day out in the countryside or catch up with friends that make you laugh. Is there a hobby that you want to start up again, or something new your want to try? Do something new and exciting.
  5. Eat healthy – eat more leafy greens like kale, spinach or chard. They contain important folates which help with depression, insomnia and fatigue. Also introduce whole grains such as oats, brown rice and buckwheat, which contain B vitamins and are good for fighting stress. Lastly, try and reduce your sugar intake. 
  6. Gratitude & Staying Positive – reminding yourself what’s good in your life can quickly shift your mood. Write 3 things down every day that you are grateful for. It can be the big things in life- a roof over your head, your family, or your job. But don’t forget the smaller things too – a kind word from a colleague, a smile from a stranger, getting out in nature, spending time with those you love.

You don’t have to do them all. What’s important is to make a start with one thing. See how it feels and if it’s easy to do, you’ll do more of it without thinking.

Remember:  Start small and build from there. 

P.S.  Are you already feeling the winter blues? By doing something different you will start to find a solution that works for you. Give it a go, what have you got to lose?

P.P.S Reply by email – I’d love to hear how you are getting on, or let me know if you’re struggling and need a little inspiration to make a start!

natasha@mindbodysoulenergy.co.uk

 

 

Filed under: Blog NewsLiving

How far can a little kindness go?

How often do you show random acts of kindness? Do you give strangers a warm smile as you pass? How about really acknowledging other people’s achievements? Do you notice when someone needs a little encouragement or needs a hug or gentle touch that says a thousand words?

Showing kindness to others might be easy. Or perhaps not! Do you sometimes find yourself giving others a hard time? And then feel bad about it and so, end up giving yourself a hard time in return?

Kindness and love don’t have to be given in big gestures. Merely acknowledging someone can have a deep impact on their day.

When I go into a shop and buy something, I always acknowledge the person working there and genuinely asking them: ‘How are you?’

This is sometimes met with surprise and I wonder how many times that person has asked strangers that same question and been met by indifference or been ignored.

In a world where we are connected to everyone and everything, we often ignore the people who are directly around us. This leaves us feeling disconnected and invisible.

And what about you? How kind are you to yourself? Do you often recognise your successes in a day or do you focus on everything you didn’t do perfectly?

What is the conversation you are having with yourself? Is it mostly kind? I’m guessing not, and this is something we all struggle with, myself included.

So today, why not show 3 acts of kindness and have a big impact on yourself and others?

Here are some suggestions – and remember to have fun!

1. Give someone a hug. Hugging is good. I love hugging. It releases endorphins and is proved to relieve feelings of depression. Wrap someone in a warm hug and feel the love.  Make sure it lasts at least 20 seconds to get the full effects.

2. Pay someone a compliment. We all love to hear how well we’re doing. Tell a work colleague or your partner, or your kid, how you appreciate what they’re doing. Get them to recognise their own strengths. It lights people up and motivates them!

3. Show yourself some kindness too. This is the most important one I feel. It starts within. If you’re kinder to yourself it makes sense you’re kinder to others. Notice the conversation you’re constantly feeding yourself. We all have it. Start a journal and notice what you’re telling yourself. Would you speak to others in the same way? Start writing words of encouragement instead. Notice your own strengths and successes. They are there. You just have to look a little closer.

Watch what happens….

What do you notice change in that moment when you extend kindness to others (or yourself). Do they soften? Do they accept a compliment, or do they try to dismiss it? Do they respond with a light touch of thanks that says more than words? Do you see something, perhaps gratitude, in their eyes?

And what happens when you show yourself kindness? Do you feel better? Does the dark cloud lift a little? Do you see the light at the end of the tunnel? Does it motivate you?

Remember: Start small and build from there.

P.S. Be sure to notice the impact a small gesture of kindness has on you and on others. Write these changes in your journal and see how things progress the more you do it 🙂

Spread love and kindness today. We can all recognise the world needs more of it right now.

P.P.S. Reply to me by email – I’d love to hear how you are getting on, or let me know if you’re struggling and need a little inspiration to make a start!
natasha@mindbodysoulenergy.co.uk

 

Filed under: Blog NewsHappiness

Reconnect to your Essential Self

Is your life moving so fast that you ignore physical pain or your general well-being in order to simply get through the day?

Perhaps you are trying to live up to the expectations of others, or perhaps you are just hard on yourself.  And maybe you don’t have enough time in your day to really give that any thought!

If this sounds like you, then there has never been a better time to STOP than right now!

I’d like to invite you to take one day out of your busy schedule for a much-needed reset.  This retreat-style workshop is all about reconnecting to your essential self.  

What is ‘the Essential Self’?

Our essential selves are those integral parts of us that we can hear when we are still and quiet enough.  Our intuition, our inner compass, and all of our passions, goals and those things that make us…well, US!

The trouble is that our increasingly fast-paced world is getting louder and faster all the time, making it harder for us to stay connected to our essential self.  We end up getting swept along with the crowd, following the expectations of our family and society, while our essential selves get left behind.

So I want to help you find your way back.  By reconnecting you can get back what you have been missing; that purpose, inner guidance and direction for your life.  Learn to trust your own instinct again, and start feeling at home in yourself.

The Workshop

In this 1 day workshop you will learn to:

– Create a connection between mind & body
– Overcome feelings of self-doubt
– Quieten the overactive mind
– Get back in touch with what’s important to you
– Create ‘ME’ time
– Re-connect with your Passion

We will be using a variety of techniques; including breathing exercises, guided meditations, mindfulness, and lots of fun group activities.  The group size is limited to 18 places, so this will be an intimate and relaxing setting.

When, Where and How to Book

Hosted by: Natasha Harris & Angela Allen 
When: Saturday, 21st October 2017, 10.30am-5pm
Where: Neal’s Yard Therapy Rooms, 2 Neal’s Yard, Covent Garden, WC2H 9DP
Price: Early Bird Tickets from £65
Book herehttp://bit.ly/Re-Connect ***spaces limited to 18 people***
ADVANCE BOOKINGS ESSENTIAL

I hope you are able to join us for this very special day!

 

Filed under: Blog NewsWell Being

life's big questions

Do you find yourself asking some of these questions: What else is there to life? What’s my purpose in this seemingly crazy world? How do I know if I’m making the right choices? Why do I feel so alone right now? Why does life feel like such a struggle sometimes, when I have so much?

Do you find yourself asking these kinds of questions after a tough week at work, or an argument with someone close to you? Or are these questions in one form or another always on your mind? 

These are the bigger questions in life and I hear more people asking them.

Many of us are searching for answers and meaning. 

I realise that the question around ‘Where do I belong?’ is something that I’ve been asking myself for a long time. Living in London, we are surrounded by almost ten million people, yet many of us feel completely disconnected and not part of a community. As a result of technology we are more connected than ever before. No matter where we are in the world, everyone is instantly reachable. 

So why do we still feel alone??

Belonging is something that’s really important for me – my family, my friends, colleagues and being part of my immediate community. Ultimately, being surrounded by people that share similar values and ideas to me is how I thrive in this huge city I call home. 

What about you? How do you thrive?

Here are 3 tips that will help if you ask yourself these types of questions and aren’t sure where to find the answers…. 

  1. Do something in your community. Volunteer, help out a neighbour, join a local community group. Start to get to know the people who live around you. 
  2. Make a decision. Don’t avoid making a choice because you are overwhelmed by the  infinite choices that are available to you. By not deciding you are staying stuck, but that is still a choice for you to make. 
  3. Change one thing today. As humans we thrive on change. But we are creatures of comfort and many of us fear change. Yet, when things change or we challenge ourselves just a little we start to feel alive again. 

Who do you want to be? 

Start asking yourself some questions. Start taking a small step towards understanding who you are, what you want and where you’re going. When you get some clarity around this you can start to take some new action and life will start to change dramatically!

Remember:  Start small and build from there. 

Much love,

Natasha x

P.S.  What bigger lifelong questions do you find you’re asking yourself? Stay curious to what questions are coming up and see where the answers take you. Open the door – there’s nothing to lose!

P.P.S Reply to this post in the comments below – I’d love to hear how you are getting on, or let me know if you’re struggling and need a little inspiration to make a start!

natasha@mindbodysoulenergy.co.uk

 

Filed under: Blog NewsHappiness

avoiding

Are you avoiding something at the moment? Are you fooling yourself about it and hoping the problem might go away? Perhaps it feels easier when you’re burying your head in the sand a little?

We are all guilty of ignoring things we don’t want to face and we can become really good at fooling ourselves. I know I have!

 By seeing things as you want to see them it helps you to make sense of what’s going on. 

But it’s not always helpful. In fact it rarely ever is!  You don’t see things as they really are and you miss things that are right in front of you.

It usually festers and becomes a much bigger issue than if you’d addressed it to start with. 

So why do we do it?!?

Wouldn’t you rather deal with things so you can move on?

I now try to look at things differently and be curious about what I might not be seeing, what I’m ignoring or what I’m fooling myself about. I don’t always get it right, but I’m better at spotting it before it becomes a problem in my life.

So, try my 4 simple tips to stop avoiding something so you can move on quicker:

  1. Time.  Give yourself 10 minutes to explore what you’re fooling yourself about and perhaps you can see there’s an alternative way out and it’s not so scary after all 🙂
  2. Curiosity.  What might you be ignoring? Start to become aware of what you are fooling yourself about.Acknowledge it for a moment and give it a bit of attention. How you feel about will start to change… 
  3. Look at it with a fresh pair of eyes. What are you missing or haven’t you noticed before? Is there something else going on that might offer a solution.
  4. Let go. What assumptions are you making? Ask different questions so you gain more clarity about what might actually be happening.

Remember:  Start small and build from there. 

Much love,

Natasha x

P.S.  What one thing are you ignoring right now? By doing something different you will start to find a solution that works for you. Give it a go, what have you got to lose?

P.P.S I’d love to hear how you are getting on, or let me know if you’re struggling and need a little inspiration to make a start!

Reach me at natasha@mindbodysoulenergy.co.uk

 

Filed under: Blog Newsmind

akashic readings

Do you find yourself stuck in the same patterns over and over? Do you continuously attract the wrong kinds of people in your life, and find yourself in unhealthy relationships? Are you always broke? Or do you find yourself in jobs you hate?

There’s so much information out there about how to change your patterns of behaviour. Perhaps you’ve tried CBT, Counselling, Mindfulness, or Coaching.

But, you’re still stuck and you feel powerless to create the changes you want, despite knowing what you ‘should’ be doing differently.

Perhaps there’s a deeper ‘knowing’ that what’s holding you back comes from something older, something deeper than just your current life situation. Perhaps this pattern feels like it doesn’t even ‘belong’ to you.

Let’s look at the bigger picture – what is your soul trying to tell you?

Every choice we make holds energy. In fact, energy can’t die, it can only change. So what happens to the energy of that choice we’ve made in this lifetime? And how about from a past lifetime? Where is it stored and held?

You may have heard of the Akashic Records, or “The Book of Life”. This is where every choice, from past and present lives, are recorded. It’s literally the book of YOUR life.

Your Akashic Record holds information about who you are at Soul Level. Having access to this deep level of information about yourself, you suddenly become very clear on the steps you need to take so that you can become perfectly aligned to who you truly are.

We can also uncover useful things about your Soul’s journey through all your lifetimes to discover what’s still energetically holding you back. When we clear the energy that’s still holding you back from previous past life experiences, you can let go of current unhelpful patterns of behaviour.

You start manifesting the life you are here to experience.

It’s my belief that we are not here to experience hardship in our life. So why can life still feel like a struggle? We are here to become a true expression of who we are at Soul Level. When we understand the secrets of the Akashic Records and our Soul, there’s no holding us back!

If you are curious to know more about how breaking these patterns of behaviour can truly free you to make new choices and create a new and exciting reality, then get in touch with me.

Filed under: Akashic Records

The Power of Conversation

Do you hate having difficult conversations? Do you find yourself lost for words when you are trying to express how you feel? Do you struggle to speak up and say what you’re truly thinking? Or do you get frustrated when conversations don’t go your way?

In our modern world, I believe we’re loosing the art of communication. We’ve forgotten how to have an honest and empowering conversation face to face. Although technology has its benefits, we have started to hide behind mediums like FaceBook or text messaging in order to communicate.

I never forget the time (in the days I worked in an office) when I got an email from a colleague to ask me if I wanted to have a meeting in 10 minutes. Nothing wrong with that, except she was sitting less than 3 feet away from me! I couldn’t quite believe it!

Not engaging with people has its consequences: We don’t feel seen or heard and we can become lost in our own world where we can feel disengaged and disconnected.

We also begin to fear speaking up and being able to have difficult, but necessary, conversations. We avoid confrontation at all costs and then relationships break down; at home, at work, and with friends.

What if it could be different? And, instead we can learn to speak up, tell others what we are thinking and feeling, and everyone can feel good about it!

Here’s how you can change the quality of conversations:

  1. Avoid technology – Instead of sending a message, pick up the phone and call someone. Arrange a Skype call or catch up for dinner or a coffee so you can enjoy each other’s company!
  2. Truth and Honesty – Start talking from the heart. Speak truthfully and honestly about what’s going on for you. When we are hurt or feel wronged it’s easy to blame someone else for how we feel. Take responsibility for how you are feeling. Others will listen to you rather than feeling they are being blamed.
  3. Listen – We can sometimes be focused on what we want to contribute rather than really listening to what the other person is saying. Next time you are chatting to someone focus on what they are saying so you can respond and the other person feels heard.
  4. Outcome – How would you like the conversation to go? How do you want to feel afterwards? How do you want the other person to feel? Focus on this outcome and your conversation will start to flow in that direction.

All of these points shape the outcome of a conversation. As we get better at having these authentic conversations, we start to see our relationships change for the better. What’s not to like about that?!

 Remember:  Start small. Start having a conversation in a different way. Is there someone that you struggle to communicate more? Your boss, your partner? Your kids? How can you start to have a different conversation with them; one that is more empowering, more honest and one that is focused on moving forward?

 P.S I’d love to hear from you…..

 

 

Filed under: Blog NewsLiving

Do you often give yourself a hard time when you’re not feeling great? Do you tell yourself that you shouldn’t be feeling that way? Do you try to ignore how you’re feeling and put on a brave face to those around you? Do you perhaps take it out on someone who doesn’t really deserve it? 

Or, do you feel bad that you are feeling bad?

You’re not alone! I sometimes wake up with a sense of dread at facing my to do list! I feel like I’m racing against the clock and it’s overwhelming. I feel like I don’t always have the energy to face the day and it doesn’t feel good.

When negative emotions shows up, the tendency is to ignore how you are feeling, or to sweep it under the carpet and hope that it might go away. Ignoring how you are feeling generally gives it fuel to continue and make you feel worse. 

So, try these 3 steps and give yourself a break for a few minutes when any negative feelings keep showing up and trying to ruin your day:

  1. Acknowledge – notice exactly how you’re feeling right now. Admit to yourself that you are feeling low and don’t have your usual energy and enthusiasm. 
  2. Accept – it’s ok to feel a bit rubbish. No one has limitless energy and there are times when things are tough. Perhaps there’s something going on and you need time to work though the challenge. 
  3. Allow – give yourself permission to have a bad day. Nothing is permanent and your feelings and emotions are always changing. Know it will pass. Maybe not right now, but perhaps later today or tomorrow. 

We give ourselves a hard time when we’re not feeling great. We are often our own worst critic. 

Notice the internal mind chatter. Are you giving yourself a hard time? Can you be kinder to yourself? After all, kindness starts within :). 

Remember: start small, and build from there. 

 

Filed under: Blog Newsmind

Are you someone who is always hopeful? Are you hopeful that everything will work out just fine?  Are you hopeful that you’ll meet the perfect partner, or that the perfect job will come your way? How about hoping that someone else will change so that things get a bit less stressful? Or are you hopeful that things will just somehow work out and resolve themselves?

Or are you someone who trusts? Do you have a quiet belief deep down that things are working out perfectly, and so you keep moving yourself towards what you want? Do you know that everything will work out for the best no matter what the current situation?

There is a difference between hope and trust. I often discuss this with my clients, and this is how I define the difference…

Hope, for me, is when we become attached to an outcome that we believe will make us happy. We quietly hope that something somewhere will happen, but we don’t quite believe that things are fully in our control. We continue to hope that some external event(s) will occur and only then will we be able to relax and know that everything will be ok. But if it doesn’t happen we are disappointed and wonder what we did wrong or what we did to deserve disappointment. 

Trust, on the other hand, is an acknowledgement that whatever the outcome, everything will work out perfectly even if we can’t see it right now. In a space of trust we are able to acknowledge our current situation without judgement or worry.  We somehow find ways to improve things and start doing something differently. We know we are fully in control and we keep moving towards our goals or ambitions. We don’t give up, no matter what. We have complete trust in ourselves and that we will get there. 

I recognise that there are some things in my life I just know will happen and there are other things that I hope will happen. 

Guess which things actually happen? When I know and believe something is going to happen, everything I do takes me closer to my goal. I take different actions, I start to do things differently and I become unstoppable!

After all, how can we expect different results by doing the same things over and over?

So what can we do to trust more? Recognising where we are hopeful is the first step.

Ask yourself:

  • What am I hoping for right now? 
  • Where do I keep seeing the same results showing up time and time again?
  • What am I doing right now that might be keeping me stuck?
  • What one (small) thing can I change about the way I am doing things? 

As you start to do things differently you will also start to see different results. As you move forward you will trust more that it will happen, and you will get excited as you quickly see things changing.

Remember Start small. Recognising one thing in our life where we are not achieving the things we hope for is the first step to making a change. How much do you want that outcome? What are you no longer prepared to put up with? What are you willing to change so that you begin to trust it will absolutely happen?

 

Filed under: Blog Newsmind

mindfulness

How often do you get somewhere and wonder, ‘How on earth did I get here?’ Do you remember anything at all about the journey? Were you distracted by what you had to do later, or something that happened earlier? Are you going through life in this way, and wondering how you got to where you are today?
 
When we stop our minds from wondering off to the past or future, even just for a moment, we create a little bit of space and stillness.

Things appear to slow down a little, and we have successfully created a moment of mindfulness. We have become aware of what’s going on in that very moment.  It is my belief that with this awareness we create a little more control over our situations and can therefore change the outcome. We show up in our own lives, fully engaged.
 
Here are a few easy exercises that I regularly practice in order to slow things down for just a few minutes. In fact I’m still practicing, but they’ve truly changed my life for the better!! A few minutes is all you need to start with. 

  1. Deep breathing. How deeply do you breathe? My guess is not very deeply at all. Mostly we breathe using only the top part of our lungs, which means that we rarely exchange the air in the bottom parts of our lungs. Taking deeper breaths improves our health, it reduces stress and ensures that all our organs (including the skin) can function optimally.
    We can do this in moments where we are waiting in a queue, for someone to answer the phone, for the kettle to boil or perhaps washing our hands.This really is a simple way to feel better very quickly!
      – Focus on your breathing for one minute.
      – Take 10 breaths in and 10 breaths out without forcing it
      – As you inhale, repeat the word ‘inhale’ to yourself
      – As you exhale, repeat the word ‘exhale’ to yourself
      – This gives the mind something else to focus on
      – And allow your breathing to find its own natural rhythm.You will find that your breathing naturally starts to slow down and you begin to breathe a little more deeply. You will feel calmer and more relaxed .
     
  2. Mindful walking. On your next walk become aware of what you are doing, how you are feeling and what your surroundings look like. As you spend more time right in the moment, your mind can let go of anything that you might have to do in the future, or things that you are still holding on to from the past.As you walk to your next destination, start to notice a few different things. Does the weight fall evenly through your left and right feet? How do your feet touch the ground? Begin to notice how your body works and feels. Then slowly expand your awareness outwards to your surroundings.  What do you see? What have you walked passed daily and failed to notice? How are you feeling?
     
  3. Gratitude lists. What are you grateful for? Often it’s the really small things we are most grateful for – a kind word, the smell of coffee, birds singing. In becoming aware of the small things we realise how many great things that happen every single day.At the end of each day, write down 3 things that you are grateful for today. What brought a smile to your face? Perhaps it was the sunshine, the smell of summer rain or spending an evening with a friend who really listened. Perhaps someone said a kind word? Mostly, it’s the really simple things we are the most grateful for. Could you perhaps find 5, 10 or 20 things you are grateful for each day?

    It’s amazing what we can take for granted.

    Start to recognise what you are grateful for as these things are happening too, rather than only at the end of the day…

    A recent study on gratitude 
    by Psychologist Robert Emmons found people who kept a gratitude journal were 25% happier than those who just kept a journal of routine daily.

Remember Start small. Just start with one moment at a time. When you recognise that your mind has wondered then bring your attention back to the moment. Even if that’s just 10 seconds. Giving your mind a rest for 10 seconds is better than nothing.

Start with just a few minutes for each exercise. When you realise your mind has wandered off and become distracted then start again, by bringing your awareness back to this very moment. A few minutes is all you need to start with. As you practice these exercises you will find the one that works best for you, and you will begin to get better at creating more of those spaces.

Something amazing starts to change about the quality of your days and weeks. And then your life. You are less stressed, less anxious, less tired. Instead you find yourself calmer, quieter, directing your life where you choose it to go and becoming more alert with more energy.

If you are interested in working one-on-one with me, then I offer 5 FREE mindfulness coaching sessions every month.  
To reserve a place before they book up, CLICK HERE.

Filed under: Mindfulness

mindfulness
 
Mindfulness is a hot topic at the moment. But are you still wondering what it’s all about, and how it can benefit you?
 
Life is busy, and it seems to be getting busier. We seem to be doing things faster than ever before to keep up. And that causes us to get stressed or to feel like we can’t stop, even for a second, to catch our breath. We get carried away with what might be. We can get stressed about all the things we need to get done. We can get stuck in the past and wish it had been different. Perhaps we hope that someone else might change so our life will get a bit easier. Or maybe we get caught in the fantasy about something we cannot control. Sound familiar?
 
But does it really have to be this way? What about right now, this very moment that we are experiencing? Is that not more important? After all it’s the only thing we have complete control over.
 
So, what is mindfulness? Mindfulness is bringing our attention to what we are doing right now in this very moment, rather than letting our minds wander off to the past or the future. When we are not mindful we get swept along, not fully engaged in what’s going on, so things just happen to us, and often not in the way we want.
But when we bring our full focus and attention to the present moment we give ourselves choices in the moment, and have an opportunity to powerfully change the way things play out. 
 
How do I become more mindful? We can make a start by being fully engaged in this moment. The next time you are having a conversation with someone, notice where your attention goes. Does your mind wander off? Are you thinking about what you want to say, or are you focusing on everything the other person is saying? Are you really listening? Are you aware of what’s going on around you? The people, the noises, the smells? How are you feeling?
 
Every passing moment provides an opportunity for us to be mindful. You can start right now, reading this blog post.
 
And how will mindfulness make a difference to me? There are so many great benefits to mindfulness. We feel like we are going slower, but we still get things done! We start to let go of the stress and anxiety that so many of us feel on a day to day basis. Our focus becomes sharper. Our relationships with others, and of course ourselves, naturally starts to change for the better too. We experience fewer conflicts and we start to experience more balance. And of course we give our minds a well earned rest!
 
Who doesn’t want more of that?!
 
Mindfulness is not something we ‘do’ but it is more a state of ‘being’. As we practice we become more aware of our actions and our reactions to certain people and situations, so that we can change them for the better…..
 
What happens when I forget and get caught up again in the busyness of everyday life? Sometimes we do fall off the band wagon. But don’t worry, it’s part of the process and it takes some practice.
 
As soon as you realise that your mind has become distracted, you are being mindful. Simply remind yourself to come back to the present moment. It’s a bit of a cycle. We are mindful. We get distracted. We realise we are distracted. We become mindful again…. and so it continues.
 
This is how it is for me. And over time I have become quicker and quicker at noticing when I’m mindful and when I’m not.  I’m certainly not perfect at it, but I have definitely got better! I am less stressed and anxious about what I can’t control, I approach things with a calmer attitude and I have better relationships than I have ever had before. I no longer take hours to fall asleep because I can’t switch off. The benefits are endless! Remember Start small. Just start with one moment at a time. When you recognise that your mind has wondered then bring your attention back to the moment. Even if that’s just 10 seconds. Giving your mind a rest for 10 seconds is better than nothing.
 
If you are interested in working one-on-one with me, then I offer 5 FREE mindfulness coaching sessions every month.  
To reserve a place before they book up, CLICK HERE.

 

Filed under: Mindfulness

The #1 lesson I’ve learnt about FEAR

Fear isn’t always a bad thing. It can keep us safe and help us avoid pain. But fear can also be a bit sneaky. Do you ever feel that fear holds you back?

Does it creep up on you and stop you in your tracks?
Does fear stop you from doing something?
Does it keep you stuck in the same place?
Does it stop you from being successful – at work, in relationships, at communicating your needs?

We can use fear to our advantage, and when we learn how to deal with it we can keep moving forward. A couple of weeks ago, fear snuck up on me big time! I went downhill mountain biking and it pushed me further than I bargained for. I’m a good mountain biker but I wasn’t prepared for the difficult tracks that lay ahead. I came off the bike in the first 5 minutes, and questioned my ability to keep going. Luckily, I was with someone who encouraged me. But I was faced with a dilemma. I could convince myself that I can’t do it and quit. Or I could face the fear and get back on the bike.

But I learnt something about my fear. The longer I debated this decision, the harder making the decision became. My fear grew from not knowing what to expect. Did I have the skills needed to do this? How much would I hurt myself if I fell again? Was I physically strong enough?

What amazed me was how uncomfortable my mind got with the uncertainty of what was going to happen.

It took real determination to push through the fear, but I got back on the bike and I let go of the fear (a little!). What I soon realised was that my focus and attention had to be in the immediate moment. I really had put Mindfulness to the test! I couldn’t afford to let my mind wonder off – even for a split second. Everything outside that very moment had to melt away.

Fear had no place in that moment either. I had to trust in myself (and the bike) and let go.

There was nothing to do except be in the moment.

So, although I was physically exhausted (and a bit battered!), I gave my mind a complete rest. And I had fun. I got away from the ‘busy’. And I spent a weekend in every moment. Moment to moment.

Fear taught me a lesson: If we allow fear to stop us from doing something then we will always stay in exactly the same place. But once we push through the fear and experience the uncertainty, it’s so much easier the second time around.

Here are some tips to address sneaky fear:

– Try getting comfortable with being uncomfortable – Celebrate your fear – yes, really! Feeling fear means we are getting closer to where we want to be

– Being open to crossing that panic point, knowing that our confidence and ability increases

Push through the fear and the rewards will be greater than you can imagine! My reward was that I felt exhilarated, truly alive, and I felt free on the edge of mountain tops, blown away by the stunning scenery.

Remember: This fear is not based on anything real or anything that is actually going to happen right in this moment that will harm us.

Typically, fear will show up in 1 of 3 ways: Worry, anxiety, or outright panic; Excuse making, avoiding or procrastinating; Resistance to change and staying stuck.

How does fear show up the most for you?

So, your turn! What are you afraid of? Be brave and leave me a comment below!

 

Filed under: Blog Newsmind

Easy ways to add a little fun to the mix!

Are you caught up in the routine of everyday life? Getting up at the same time, taking the same route to work? Maybe the job you do is repetitive? Or how about having the same old conversations with the same people? 

Do your weekends consist of the same tasks too…. Shopping, dropping the kids off to various parties, a takeaway, a bottle of wine and some early nights to recharge yourself for the following week? 

Does some of this sound familiar? Are you bored, lacking energy, and fed up with doing the same things week in week out??

I know that sometimes I get to the weekend and I’m exhausted from the routine of my week and trying hard to get through my never ending to-do lists! There’s a part of me that wants to put my feet up for the weekend, catch up on sleep and get myself ready for the following week. But I know, what really gets me motivated for the week ahead is being outside, getting exercise, spending time with those that make me laugh and doing something exciting!

Perhaps we are getting a little older with more responsibilities, but we don’t have to give up having fun!

So to avoid getting bored of our day-to-day routines, perhaps we need to remind ourselves how to have fun a little more often! I have started asking myself what am I excited about in the week ahead, and this really helps. 

Ask yourself: 

What things did I used to do that excited me?
What did I do used to do for fun? Or what new things would I like to try?

How about:

– Singing lessons
– A date night with your partner
– An activity break
– Rock climbing
– An art class
– Learn a new skill
– Find a local netball or football team 

Adding some fun will change your perspective, it will give you more energy and you will feel more alive. The routine still exists but you’ll see it with fresh eyes!

Remember: start small, and build from there. 

What would you love to do that will bring back a sense of fun? What haven’t you done in years that you used to love?  
I’d love to hear your plans, so please leave me a comment below.

 

 

Filed under: Blog NewsLiving

How to step back when others trigger us

Are someone else’s actions affecting you this week? It might be with your partner, your sibling, a colleague at work, or one of your kids? Are you taking it personally and blaming yourself? Or do feel you’ve done something wrong and are giving yourself a hard time about it? Are you quick to react without giving yourself the time to step back and see what else might be going on?
 
If you stop for a moment to look at the situation, can you see the bigger picture? When we stop, we give ourselves an opportunity to see a different perspective, and then hopefully take a different course of action to what we usually do.
 
How do you usually respond to someone? Do you respond in anger? Do you give people the silent treatment? Do you feel guilty? Do you get anxious or stressed? Do you blame yourself? Do you want to fix it? Or do you bury your head and hope it’ll all go away?
 
So, how can we move beyond this and accept someone’s actions and see that it’s not entirely our own responsibility and that the other person also has to take some of the responsibility for the situation.

  • Firstly, it’s important to be able to take a step back and ask yourself, “What is really going on in this situation? What’s going on for me and what’s going on for the other person?”  
  • Secondly, recognise how we respond is entirely our own choice. Always. 
  • Thirdly, be sure to understand what it is you need in the moment. We can then ask the other person what they may need. 
  • Fourthly, know that you’ve done your best and that you will be ok, even if the other person can’t meet you half way. 

When we jump into a situation out of fear, hurt or rejection, we often do this to satisfy our own needs. Not the needs of the other person involved. You may do it to make yourself feel better.  You might even recognise that you’ve always responded in the same way. You might be trying to justify why you’ve done something. You might be apologising profusely for something you weren’t even aware that you did, or perhaps responding with your own silence.

With practice of the first step, we get better at making different choices for ourselves and thereby changing the outcome of the things we seem to experience over and over again.

I know I’ve got better at noticing when I keep finding myself in similar situations! It’s annoying and really frustrating!! But I’m quicker at recognising which part is my own responsibility and which part is someone else. This empowers me and helps me to make better and better choices in my life.
 
Remember: start small, and build from there. 
Perhaps note down in a notebook the experiences that you have where you feel things could have gone differently. Hindsight is a wonderful thing – what might you have done differently? How might you do that next time?

Perhaps change one different thing each day this week. The list above are just some ideas; has something else just popped into your head that you could change? Do that!

 

Filed under: mind

Small Steps Can Lead to Big Changes

Is your life in flow at the moment, or do you feel like something needs to change? Is something standing in your way and stopping you from moving forward?

I have often got to a stage where I begin to feel stuck. I just don’t know which direction to turn, and things are not quite flowing anymore. There are other times when things seem to be going smoothly and everything is moving in the right direction. But there are other times when things feel a bit bumpy and it’s a bit of a rough ride! It feels less than comfortable. I feel frustrated and don’t know quite how to change the situation I’m in.

When life flows, that’s when we feel the most alive, connected and motivated. 

Do you feel like life has stood still a little and you’re not sure what direction to take next? Do you feel you need to shake things up a little in order to get life moving again? But you have no idea where to start?

It doesn’t always have to be difficult. Taking a small step towards doing something differently can significantly change things. Perhaps we realise that the things we’ve been doing repetitively until now are not doing us any good. Or the person that brings us down is no longer someone we want to spend so much time with.  Or the job we do day in, day out, gives us no joy what so ever.

Well the good news is that we don’t have to move to a different country, ditch our friends, or walk away from the job that gives us stability! Though we can do all of these things, we can also take smaller steps towards creating a more positive change in our lives, leaving us feeling more content, connected and heading in a different direction.

I’m sure you are asking what these things are! Well, here are a few tips but they are by no means exhaustive. We are all unique, and what works well for one person will not work very well for another. So the trick here is to try a couple and see what works, or what elements of it work for us.

Here are a few things to try out each day this week.
Pick one and see which one feels good.
– Change your morning route to work
– Do a different form of exercise
– Book a day off work
– Change the position of something at home, a coffee table or an ornament
– Wear something you haven’t worn in ages
– Cook something you’ve never cooked before
– Spend time with someone who you know will make you feel good
– Watch an uplifting or inspiring programme
– Change something about your weekend routine, perhaps try something new
– Go to a different cafe to buy your coffee or lunch
– Do something that challenges you just a little
– Learn something new today

What else might you change about your daily routine?

Over time we create our own unique set of tools that help us when life throws a curve ball. With practice we get better at catching them and putting them down gently rather than allowing them to knock us off our feet.

I know I’ve got better at noticing when I’m feeling a bit stuck. I have a few great tools which I know work really well for me, and each time I can create that change just a little bit quicker!

Remember: start small, and build from there.
Perhaps change one different thing each day this week. The list above are just some ideas.  Has something else just popped into your head that you could change? Do that!

 

Filed under: HappinessLivingmind

How to Become Friends with our Emotions

What if we could forge a deeper understanding with our emotions? How might we navigate through life with our emotions, rather than trying to be rid of them or avoid them?

I was recently chatting to a dear friend about her yoga practice. She finally realised that her hip problem just wasn’t going away, and it was time to give it some well deserved attention. She came to the conclusion that during her yoga practice she needed to stop striving for that ‘perfect’ yoga position, start listening to what her body needed and in the process leave her ego at the door.

This left me with a very clear, and amusing, image of our dear friend, Mr Ego, being firmly told: ‘Sorry mate, you’ll just have to sit this one out until I’ve finished my class!’  He was definitely a bit sulky, arms crossed with a brooding face.

It took some courage to leave him there, but I also saw how his mood wasn’t permanent, and that he’d get over it! Slowly he’ll get used to being left there. Especially when he realises he’s always collected on the way out.

How powerful then would it be if we really listened to what our emotions have to say, and could reassure them that they’ve been heard?

How about sadness, for example: What if instead of shutting her out, we invited her in for a cuppa when she comes knocking. We could have a good old chat and reach a conclusion that satisfies us both. After all she appears in order to show us something. She has something to say and she wants to be listened to and heard. Who are we to deny her?

Isn’t that what we do when we upset a friend? We don’t (usually) slam the door in their face. We invite them in, we chat, we discuss, we conclude and we move on. If we don’t resolve an argument we could end up festering on it. It might ruin our day and possibly our week, if we refuse to let go of the pain or anger of that experience.

It’s my experience, when I ignore my emotions they get a bit frustrated and tend to just bang louder. They might disappear for a while but when they come back, they bring their mates. Fear, anger, stress……

Perhaps writing allows you connect to that emotion better?
Ask it some questions… 
What does it want?
What does it have to say to you?
What could you do to quieten it?

Remember: start small, and build from there.
Perhaps just notice which emotion knocks the loudest for you… Is it anxiety, frustration, fear or something else?

Filed under: Happiness

How to start saying ‘no’ to others

Are you someone who struggles to say no to others?  You’re certainly not alone! There was a time when I used to quickly say yes to pretty much everyone and everything! Even if it was something I didn’t want to do. I somehow felt by saying no I would be letting someone down, or worse, I’d miss out on something!

When we say yes to something that we really don’t want to do, we may be acting because we fear something. Fear that someone will judge us, react badly towards us, or may no longer like us. There may be a number of different reasons why we may not be willing to say no.

So consider these points:

Firstly, what happens to us when we say yes out of the fear of something happening?  We may become resentful, angry, stressed, overwhelmed, or exhausted from always stretching ourselves too thinly and not putting ourselves first for a change.

Secondly, how might saying yes affect the other person? Are we empowering them to do it for themselves, and do we trust that they can do it alone? It may be that we are denying them the learning from trying something new. Or perhaps we are just not the right person to help them in the first place.

I believe it is possible to SAY NO to someone with kindness, knowing you are doing it in your own best interests and also in the interests of the person you are saying no to!

Start with this one simple question to yourself before saying yes or no to something:

“Do I really want to do this?” 
If the answer is NO then ask yourself:
“How will saying yes truly help the other person?”

When I ask myself this question I give myself the permission, and the strength, to say no. As a result I’m happier, more fulfilled and still saying yes to loads of things.  But I’m only saying yes to the things I love doing!!

As we start to help others from a place of willingness, commitment and joy, we can instead be assured that we are doing so in the best interests of everyone involved. I can be sure I’m happy and so are the people I’m saying yes to 🙂

Remember: start small, and build from there.
If saying no doesn’t feel comfortable yet, start to recognise how many things you are saying yes to! Saying no will follow soon……

Filed under: HappinessLiving

Feel More Motivated to Start Your Day!

Do you struggle to get up in the morning and get motivated to start your day? Are you dreading the day ahead and would you rather wake up feeling more energised and raring to go?

I never used to like getting up in the mornings and I liked them even less over the winter months. Now that the days are getting a bit longer and the mornings are brighter it certainly helps me get motivated in the morning.

This winter I found that I didn’t dread getting up quite as much as I used to, even with the dark mornings.

I found that these 3 things I am going to share with you have really helped me to feel more positive and also to feel more motivated about my day. I practice these 3 things before I even get out of bed.

This is how I feel more ready to start my day:

1. Express Appreciation. I wake up each morning and express appreciation for something in my life… no matter how bleak the day ahead seems there’s always something to be grateful for. Perhaps it’s waking up in a warm bed, or your health, your partner or your work.

2. Feel Excited. You have no idea how the day will unfold. Repeat to yourself 3 times that you are excited about the day ahead. Something unexpected might happen that might make you smile. Be prepared to be surprised during your day.

3. Think Positive. Have one positive thought about something you will be doing today. Perhaps you’ll be speaking to or seeing someone later that you know will lift your mood.

Remember: Have some fun with …… Try out variations of things so that they feel easy for you. Make it your own!

 

Filed under: HappinessLivingMindfulness

How to Slow Down and Get More Done!

get more done

Do you sometimes arrive somewhere, and wonder ‘How on earth did I get here?’
I know I do and hardly remember anything at all about the journey. I was either distracted by what I had to do later, or I was lost in something I was doing earlier. We can sometimes go through life in this way: a little bit distracted or lost and wondering how we got to where we are today.

But when we stop, even just for a moment to notice our surroundings we create a little bit of space. In that space, things appear to slow down a little and we can see a little bit clearer. We start to recognise what might actually be going on in that very moment. We show up engaged and ready.

But how do I slow down, you ask? You are busy. You are really busy. You’re juggling many things: work, family, children and life in general. Surely there’s no time to slow down!?

What if I said that slowing down doesn’t mean you get less done, it can actually mean you get MORE done!

By introducing one (or more) of these 3 easy and simple tips to your daily routine, you will start to feel calmer and more relaxed in a matter of minutes. You will feel more in control and on top of things. You can spend as little as 2-3 minutes on each.

1. Take a few deep breaths
How deeply do you breathe? My guess is not very deeply at all. Mostly we breathe using only the top part of our lungs, which means that we rarely exchange the stale, older air in the bottom parts. Breathing properly improves our health, reduces stress and helps our organs to function optimally. This really is a simple way to feel better very quickly!

Take a few deep breaths. Is it easier to breathe in or out? Can you feel your body relaxing with each cycle? What else do you notice?

2. Write a daily gratitude list
What are you grateful for? Often it’s the really small things we are most grateful for – a kind word, the smell of coffee, birds singing. In becoming aware of the small things we realise how many great things that happen every single day!

Write down 3 things that you are grateful for each day for the next 7 days. What especially brought a smile to your face?

3. Listen and give your full attention
How often do you actually feel heard? In conversations with friends and colleagues, we sometimes only listen partly. We can quickly become distracted by our own thoughts, and we quickly claim we know exactly what they mean.  Sound familiar?

Next time you are having a chat with someone, notice how much you actually hear. Give them your full attention and be curious. Ask questions, rather than sharing your own thoughts and feelings about the situation. How differently does that person respond when you really hear them?

Remember: start small, and build from there. There’s no rush!
You only need to spend 2-3 minutes on each.

Filed under: mindMindfulness

3 tips for when you are constantly overthinking

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Do you find yourself always overthinking? Does your mind never seem to stop or rest? Are you constantly thinking about all the things you’ve got to do? Or are you going over and over something that has already happened and that you cannot change?

When my clients explain to me all the different directions their minds go, what I hear often is “I must sound crazy!”

What I tell each of them is that they are not alone. We all have the inner dialogue and constant mind chatter. But what I have realised is that mostly the conversation in our heads is critical and rarely positive.

What we can do though, is learn to quieten and calm our internal voice so that we don’t get so caught up or lost in it.

So how do we start to be kinder to ourselves? I’m sure we could all do with a bit of that!

Try these 3 tips to soften the internal chatter, feel calmer and less anxious but also to be more aware of what’s going on in the present moment.

1. Become aware of the internal chatter. The first thing is to stop for a moment and become aware of the dialogue we are telling ourselves. Notice if it’s kind or critical. By making ourselves aware of the chatter we can start to slow it down.

2. Be Kinder to yourself. Start by giving yourself a few words of encouragement. Perhaps tell yourself you’ll get through this challenging time, that you’ll feel differently tomorrow, or that you are allowed to feel upset but it will pass. Remember nothing is permanent.

3. It’s ok to make mistakes. We all get it a little wrong sometimes. Perhaps we could have done something differently but by recognising this we give ourselves the opportunity to do it differently next time and learn from past experiences.

Remember: Start small, there’s no hurry….Take a break from the constant mind chatter for just one minute today.

Much love,

Natasha x

P.S. Which of these 3 tips helped you become more aware of what’s going on around you right here right now? I’d love to hear how you are getting on…… Reply to this email if you’re struggling and need a little inspiration to make a start! Or email me Natasha@MindBodySoulEnergy.co.uk

Filed under: mind

Are you, like most of us, attached to your phone? Do you constantly check your messages even when you don’t need to? Are you constantly distracted by notifications for FaceBook, emails, texts, WhatsApp, FaceBook messenger, Skype? Do you grab for your phone in a restaurant or cafe when the other person momentarily leaves you on your own?

Sometimes there’s barely a minute that goes by without our phones distracting us.

Recently, I started getting completely overwhelmed with receiving messages via loads of different apps. If I didn’t have time to respond straight away I’d then spend ages trying to find the message they’d sent me because I couldn’t remember how they’d contacted me! It was really frustrating and I realised how much time I was wasting!

Now, I allocated time to respond to certain messages and work my way through them slowly. It’s made my life so much easier. And less stressful, because I don’t feel I need to respond immediately!

Also, were you aware that every time you are distracted from what you are doing, it can take you up to 15 minutes to get back into the flow of what you were doing? Yes 15 minutes! So the next time your phone vibrates with an alert, and your attention is drawn away from what you are doing, you just lost yourself some very precious minutes.

Can you imagine what you might get done now you know this?! We can stop being constantly pulled in lots of directions with these distractions, we can feel calmer, and we can feel more in control and ultimately be more productive. We become more in tune with what we are doing and allow ourselves to be more in the present moment.

Here are 4 more tips to help:

1. Turn off all your notifications. Go into each of your apps and turn off all the notifications. Or at least turn off the sound and vibrate, so that you’re attention is not drawn to your phone every time you get one.

2. Allocate time to turn off your phone completely. Next time you have a something important to get done, or have a deadline to meet turn off your phone completely or pop it onto airplane mode for 30 minutes. Close emails on your laptop too. You can get back to people when you are done. This way your task will get your full attention and you’ll get it done much quicker, I promise!

3. Be comfortable in moments when you are on your own. We are no longer comfortable to sit on our own for short periods. Be that on the bus, walking or in a cafe. Next time you’re in this situation, avoid the phone for 5 minutes, and know that you’re ok in your own company for a short time. Notice what’s going on around you and what you might be missing had you been distracted by technology.

4. Don’t sleep with your phone! When you go to bed leave the phone in another room. The temptation to check it is great, even when you wake momentarily in the night to check the time. Even if you think the vibration doesn’t wake you up it does interrupt the quality of your sleep. Treat yourself to an alarm clock 🙂

Try one of these out today, and see if you get more done, or sleep better! I’m curious to know. It’s got to be worth a try, hasn’t it?

Remember: Start small… you don’t have to turn your phone off for the whole day! If 30 minutes seems too much, just try out 10 minutes where you are completely focused on the task in hand.

Much love
Natasha x

P.S. When or how do you get most distracted? If you’re not easily distracted by your phone, then what does distract you? Be open to noticing when your focus is being pulled in a different direction, and see how you can avoid it the next time. I’d love to hear how you are getting on…… Drop me an email or let me know if you’re struggling and need a little inspiration to make a start! Natasha@MindBodySoulEnergy.co.uk

avoid distractions

Filed under: mindWell Being

Do you sometimes arrive somewhere, and wonder ‘How on earth did I get here?’ I know I do and hardly remember anything at all about the journey. I was either distracted by what I had to do later, or I was lost in something I was doing earlier. We can sometimes go through life in this way: a little bit distracted or lost and wondering how we got to where we are today.

But when we stop, even just for a moment to notice our surroundings we create a little bit of space. In that space things appear to slow down a little and we can see a little bit clearer. We start to recognise what might actually be going on in that very moment. We show up engaged and ready.

But how do I slow down, you ask? You are busy. You are really busy. You’re juggling many things: work, family, children and life in general. Surely there’s no time to slow down!?

What if I said that slowing down doesn’t mean you get less done, it can actually means you can get MORE done!

Watch the Video here:

By introducing one (or more) of these 3 easy and simple tips to your daily routine, you will start to feel calmer and more relaxed in a matter of minutes. You will feel more in control and on top of things. You can spend as little 2-3 minutes on each.

1. Take a few deep breaths
How deeply do you breathe? My guess is not very deeply at all. Mostly we breathe using only the top part of our lungs, which means that we rarely exchange the stale, older air in the bottom parts. Breathing properly improves our health, reduces stress and helps our organs to function optimally. This really is a simple way to feel better very quickly!

Take a few deep breaths. Is it easier to breathe in or out? Can you feel your body relaxing with each cycle? What else do you notice?

2. Write a daily gratitude list
What are you grateful for? Often it’s the really small things we are most grateful for – a kind word, the smell of coffee, birds singing. In becoming aware of the small things we realise how many great things that happen every single day!

Write down 3 things that you are grateful for each day for the next 7 days. What especially brought a smile to your face?

3. Listen and give your full attention
How often do you actually feel heard? In conversations with friends and colleagues we sometimes only listen partly. We can quickly become distracted by our own thoughts, and we quickly claim we know exactly what they mean.  Sound familiar?

Next time you are having a chat with someone, notice how much you actually hear. Give them your full attention and be curious. Ask questions, rather than sharing your own thoughts and feelings about the situation. How differently does that person respond when you really hear them?

Remember: start small, and build from there. There’s no rush!
You only need to spend 2-3 minutes on each.

P.S Each day this week give one of these a try. Next week try a different one, or add one. Which one is easier than the others? Drop me an email if you’re struggling and need a little inspiration to get going, or what to let me know how you’re getting on! Natasha@mindbodysoulenergy.co.uk

Slow DownandBreathe

Filed under: Mindfulness

Wonderful Reiki and healing benefits

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As a Reiki Master I love receiving Reiki. Not only is it an important part of my Reiki journey to deepen my connection with the universal energies and increase my own vibration, but it also reminds me how I experience every session differently. As I’ve mentioned in some of my other posts, Reiki energies do not stop working as soon as the treatment ends, they stay with us for days or sometimes weeks afterwards. So it’s always fascinating for me to spend some time reflecting on what’s been going on for me a week or so after a treatment.

So, here are a few of the wonderful benefits I’ve received from other practitioners. Thank you! Would you like to share some of your own experiences and benefits? I’d love to hear from you.

1. Increased energy

I sometimes bound out of a session, bright eyed and busy tailed! I feel that something has shifted in me straight away and given me the space to move more freely and effortlessly. There’s a spring in my step and everything outside seems somehow brighter and more alive. It’s almost as though my vision was slightly blurry beforehand. My senses are heightened and I’m more aware of everything going on around me.

Move through your days feeling truly alive.

2. Slowing down

In a busy world, life seems to move at an ever increasing pace. This fast pace can be tiring and often exhausting. Sometimes after a session you might feel like you need to rest. This is Reiki’s gentle way of saying “Please stop and slow down. It’s ok to rest.” This doesn’t always feel natural to me. But i also recognise that when I reach that state of balance between doing and being, I am calmer, more centred and I actually achieve more! That’s why I always listen when the energies encourage me to slow down. It’s as though the healing can then take place on a much deeper level. Trust that what needs to be done will still get done.

Relish moving at a slightly slower pace

3. Healing for our highest good.

Reiki works with intention. It’s often helpful to spend a little time before a session contemplating what you’d like from the session. Would you like to gain some clarity, let go of something, resolve a conflict, or just have some quiet relaxation? I always like to give my clients a little time for this before we begin with the Reiki. It helps you arrive into the space, start to connect with how you are feeling and allow the mind to quieten. When we set an intention, the universe listens and energy starts to organise so that outcome can materialise.

But watch out, sometimes the universe has other ideas of what is best for you! What we think we need is not always what we need in that moment! Reiki energies always know what needs to happen in your highest interest. And this can sometimes be the complete opposite to what you expected or intended. It’s almost like the energies are playing, but it’s always gentle, loving and supportive.

Whatever happens it’s always in your best interest!

4. Balancing

Do you know when to work hard, and then when to go home and spend time with friends and family relaxing? Do you know when to rest your body because you are in pain, or when your body can handle the physical challenge? D you know when to leave an unhealthy relationship or when to stay and work through something together to make the relationship stronger? Reiki can give you an insight into which aspect of your life might be off-balance and with this awareness you then have the ability to make rational and balanced decisions. You just know what to do.

Do you remember a time when you had a moment of utter clarity? You just knew what to do, and you didn’t question it. My guess is you did it regardless of the doubts that might have crept in. It’s my belief in these moments our hearts, minds and souls are  in perfect balance and it becomes very clear what action is needed in order to move forward.

From a place of balance everything can change.

5. Letting go

When we work with Reiki energies they will help us loosen any attachments to things or people that are holding us back. This can literally feel like a connecting string (or cord), which is continually tugging at you and preventing you from moving forward. The healing then feels, to me, a little like someone loosening a tight knot that has appeared in those cords. It might take a few sessions for the knot to loosen and untie itself before the string can start to dissolve, allowing you to let go completely. You can suddenly move more freely, no longer being held to your past experiences.

Let go of the past and create a different future!

6. Connection to universal energies

We are never truly alone, spirit is always guiding us. There are moments in the session where I feel it’s not just me and the practitioner (or the client) in the room. I sense the presence of something bigger, an additional and supportive hand contributing to the healing session.

This feeling can stay with me long after the session, and I know I’m not alone. Our guardian angels, spirit guides, universal energies – or whatever you feel most comfortable calling them – are always present. Because we are not always aware of them, it doesn’t mean they are not there looking out for us. But the more you notice and connect to them the more they will be willing to show you.

Be curious about what’s right in front of you and the answers become clearer!

7. Something more subtle

You can’t quite put your finger on what’s changed, but you know something has. It’s strange, sometimes I wonder after a session what the benefit has been. Sometimes it is days, if not weeks, before I realise that something has definitely changed in me. It’s something subtle, something I cannot quite put my finger on, and something I cannot quite put into words. It’s times like these that I get my journal out and try to write about what ‘feels’ different. It’s in these moments of expression that this learning and realisation embeds itself deeper within me. Clarity can be amazingly powerful!

Change is not always obvious and immediate – Be patient!

 

Of course, your experience might be completely different to what I’ve shared above. But whatever Reiki is trying to show us – be it healing, letting go, relaxing or something else – it’s sometimes so dramatically different from the state we usually operate from that it might feel uncomfortable. It’s especially in these moments of discomfort that we learn the most. And when we face it head on, rather than try to turn away from the discomfort, the most amazing changes can start to appear in our lives!

One important thing to remember is to stay open. Every session will be different to the last. Whatever I experience (or not), I trust it’s a perfect reflection of exactly what I need in that very moment. I will turn up to every session in a slightly different emotional, physical or spiritual state and I allow Reiki to heal me in the perfect way I need. Sometimes, that is the only intention that we need to turn up to a session with. Stay open to what shows itself – it is always relevant! Enjoy.

Are these some of the benefits you’ve noticed from receiving energy healing? Would you like to experience some of these and more? Then get in touch with me for a treatment – Natasha@mindbodysoulenergy.co.uk

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Becoming friends with our emotions

Welcoming our emotions with open arms rather than a cold shoulder.

with-you-1306601Becoming friends with your emotions – what if you could forge a deeper understanding and relationship with your emotions to empower you and to work with you, rather than against you?

I was recently chatting to my dear friend about her yoga practice. She finally realised that her hip problem just wasn’t going away, and it was time to give it some well deserved attention. She came to the conclusion that during her yoga practice she really needed to start leaving her ego at the door, stop striving for that ‘perfect’ position and really start to listen to what her body was saying.

This left me with a very clear, and amusing, image of our dear friend, ego, being firmly told: ‘Sorry mate, you’ll just have to sit this one out and wait in reception for me until I’ve finished my class!’ He was definitely a bit sulky, arms crossed with a brooding face. He’d probably brood a while. Get the picture? But I also saw his mood wasn’t permanent. He’ll get over it! Slowly he’ll get used to being left there, especially as he learns that you always collect him on the way out.

The question struck me ‘what if I could really begin to make friends with all my emotions?’ Let’s take sadness, for example. How about, instead of shutting her out, I invited her in for a cuppa when she comes knocking. We could have a good old chat and reach a conclusion that satisfies us both. After all she appears in order to show me something. She has something to say and she wants me to listen and hear her out. Who am I to deny her? Isn’t that what we do when a friend is upset with us? We don’t  slam the door in their face. We invite them in, we chat, we discuss, we conclude and we move on. As most of us know, if we don’t resolve an argument we can fester on it. It ruins our day, our week, our year. Sometimes it even ruins our lives if we can’t let go of the pain and anger that we are holding on to.

How powerful then would it be if, instead, if we invited our emotions in and really listened to them? It’s my experience, when I ignore those emotions they get frustrated and they tend to just bang louder. They might disappear for a while but when they come back they bring their mates. Fear, anger and perhaps depression.

What emotion knocks the loudest for you? Anxiety, frustration, fear, sadness? How could you change your relationship with this emotion by listening to it for a while? Perhaps writing allows you connect to that emotion better. Ask it some questions… What does it want? What does it have to say to you? What could you do to quieten it? What are you not noticing?

Is this something that you’d like to explore further through coaching? Would you like to explore how you can create more emotional balance? Would you like to start living your life with more awareness and understanding of how your emotional wellbeing impacts your work, relationships, health and wellbeing? Then get in touch with me for a free consultation to see how we might work together – Natasha@mindbodysoulenergy.co.uk

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Filed under: mind

6 simple things to do after energy treatments

 

6 post Reiki tips

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Filed under: HappinessMeditationmindReikiTaster Treatments

Fashion Fix Fundraiser raises nearly £500

The Fashion Fix fundraising event in Kensal Rise on Friday 9th March was a great success. Nearly £500 was raised on the night and the money will go towards a much needed maker-over of the community hall of St Marks Church, Kensal Rise.

I really enjoyed the evening and it was great to be part of this local community event. There was a great atmosphere throughout the night with stalls offering  makeovers and manicures, as well as a clothes swap and a bar.

Treatments were being giving inside the church which provided a beautiful, serene, candle lit atmosphere. I was giving 15 minute Reiki taster sessions throughout the evening and was delighted to see so many wanting a taster. Sorry to anyone that I didn’t manage to get to see for a session.

Thank you to everyone that contributed to raising so much money and making the evening such a great success.  I look forward in taking part next time.

If you attended the event I’m offering £10 off a full session if booked before the 30th April 2012. Don’t worry if you no longer have your voucher, just drop me an email or give me a call and I’ll happily book your session.

See you soon!

Filed under: FundraisingHappinessLivingmindReikisoulTaster TreatmentsWell Being

Come and join me for an evening of Fundraising in Kensal Rise

There will be a number of things going on through out the evening:

 – A local Fashion Editor, Torri Mundell, will be giving an overview of this seasons catwalk
 – Gorgeous Hair Salon in Kensal Rise
 – A clothes swaps (bring 3 items of clothes you don’t wear & swap them)
 – Stalls offering make-overs, reiki healing, reflexology & manicures
 – A bar serving beer and wine.
 

I, Natasha Harris, will be offering short Reiki Healing Taster Treatments on the night – Come along to try it out!!

The event has been run a couple of times over the last few years & it has been a great success. The hall is used for toddler groups, dance classes, OAP groups etc & is in need of maintenance works.

Please come along and support the Kensal Rise Community Centre. See you there!

Location: Community hall, next to St Marks Church on Bathurst Gardens, Kensal Rise, NW10. 
Date: Friday 9th March 2012
Time:
7.30pm
Cost: £5 entrance on the door
(All proceeds raised are donated to the community hall)

Filed under: FundraisingmindReikisoulTaster TreatmentsWell Being

Chakras Explained

There are 7 major chakras (ch-ok-ra) in the body. They are situated along the spine and are referred to as wheels or gateways that allow the energy to flow both upward to the crown and downward to the feet.

Each chakra is associated with one of our senses (smell, taste, sight, touch, hearing,), an element (earth, water, fire, air and space) a colour (red, orange, yellow, green, blue, indigo, violet).

Each chakra can also be stimulated by a number of yoga poses (asanas); breathing exercises (pranayama); or sounds (mantras). There are number of other ways to stimulate, balance or calm the chakras such as meditations and the use of flower essenses which I sometimes also use in my sessions.

The 7 Chakras:

  1. Root chakra (Muladhara)
  2. Sacral chakra (Swadhisthana)
  3. Solar Plexus chakra (Manipura)
  4. Heart chakra (Anahata)
  5. Throat chakra (Vishuddha)
  6. Brow or Third Eye chakra (Ajna)
  7. Crown chakra (Sahasrara)

Bringing these 7 seven Chakras into balance can create a sense of clarity and well-being within us. I have seen how my clients have experienced amazing shifts and changes in their lives through using a combination of methods in my Reiki sessions.

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Filed under: AjnaAnahataChakraCrown ChakraHeart ChakraManipuraMeditationmindMuladharaRoot ChakraSacral ChakraSahasraraSolar Plexus ChakraSwadhisthanaThroat ChakraVishuddhaWell BeingYoga

Anatomy of the Chakras Course

 

I have just completed a 5 day intensive course on the Anatomy of the Chakras with Tias Little (http://www.prajnayoga.net/tias-little/).

WOW! What a great course! Tias is a mindful and thoughtful teacher who brings about an awareness of how yoga can maintain a balance of  the emotional, subtle and physical bodies.

It really helped me to tie together my love of practicing yoga with the physical benefits of movement and stretching. Not only has this course deepened my own yoga practice but it has also offered me relief from my ongoing and nagging back complaint. Thank you!

Movement and yoga is an important part of healing our energy systems, and during the course we were given an array of tools to ensure that yoga remains a mindful practice that enhances our wellbeing for the good of all things. Tias also emphasisis the importance of meditation, breathing and something that is a challenge to me – chanting!

I will be writing a series of posts on each of the chakras. I will explain them in turn, highlighting common physical and emotional issues associated with each and the yoga poses that can help to breathe the energy back into those areas.

I hope that you find these useful and helpful, but if you have any questions please get in touch via my contact form or email me at info@mindbodysoulenergy.co.uk

Namaste
Natasha

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Reiki in North West London

Welcome to Mind Body & Soul Energy.

I’m really excited to be launching my new website. I have been studying and practicing Reiki since early 2010 and am now a Reiki Master practitioner.

From my own experience and from those that I have treated, I know Reiki to be a powerful healing therapy, shifting and balancing our energies and helping to release the things that no longer serves us.

I believe that Reiki can be a wonderful compliment to many other therapies. I see it as a bridge bringing harmony to any areas of our lives that are a little off balance, and finding a way to use other techniques in our daily lifes to keep a longer term sense of well-being. I do this by incorporating my experience of yoga, breathing, meditation and flower essences, and more into my sessions.

If you’re interested in Reiki, would like to book a session or just want more information please email me at info@mindbodysoulenergy.co.uk or get in touch via my Contact Form

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Filed under: Blog NewsReiki

Happiness is what it’s all about!

Happiness is what it’s all about!

Do you want to actively participate in your life and be HAPPY?

Rapidly, more focus is being made on what makes us happy rather than on everything that makes us unhappy and the things we need to fix. In looking at the negative we can only see what we don’t want or have. What about the positive stuff we do want or have?

What do you love to do? What are you passionate about? Are you doing these things? If not, isn’t it time to start?

See what Action for Happiness are doing and how you can get involved to spread the word!

Have a look at their website

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Filed under: Blog NewsHappinessLivingmindWell Being