Innholdsfortegnelse for January 2019 i In The Moment

The month of January always feels like a fresh white page to me, crisp and clean, waiting for me to declare my hopes and plans for the coming year in my best handwriting. The temptation is to go for the long-list, to get in all of those ‘been meaning-tos’, ‘must make more time fors’ and ‘this year I'll definitelys’. But why do we do this to ourselves? If we didn’t have time for all of those things in October, or November, or December – what makes us think that we’ll suddenly find time for them all in January? While I haven’t made a resolution since the Kids were New on The Block, I love the ritual of writing my plans and intentions at the start of the year, and I…

Pop tip! Making your own popcorn is a fun way of whipping up a delicious snack, but it could also help you to reduce your plastic usage – as unlikely as it sounds! If you’re posting any fragile items, it’s traditional to reach for the bubble wrap, but swapping it for freshly popped corn will provide just as much protection, without adding to our national mountain of plastic waste. Harriet Dyer, author of Say No To Plastic, is a big popcorn packing fan, citing its durability and the fact that it’s compostable. She advises that we just need to be mindful of which kind of popcorn we pick to pop. “You don’t want to cover a present with salty or toffee residue!” she writes. Not to mention that we’d likely…

*WHY JOIN A SUPPORT GROUP? *To meet other people who are in a similar situation and who can better understand your concerns. Seeing others who are further along the path than you are can comfort you and give you hope. *For information and advice, including on where else to find help. *To have a safe space where you can be completely honest. *To find empathy as well as sympathy. *To help others. In time, you may feel strong enough to give back, and doing so will likely aid your own recovery. *HOW TO FIND A SUPPORT GROUP There are many people who’ve experienced what you are going through, and who may be able to support you. A doctor or therapist may recommend a local group, but it’s also easy to…

For as long as I remember, I have written in a journal (or diary, as I used to call it). I remember my first ever journal with its shiny ‘Friends Forever’ cover and mini padlock, a Christmas present from my mum that I accidentally found before the big day. I had asked her for it for weeks and was so excited to finally get my hands on it. I drew big red crosses and wrote threats on the first page addressed to any would-be sneaky readers. I have always loved writing and my journal gave me space to do so with no adult correction or intervention. I liked the secrecy of it, the ritual of using the tiny metal key to crack open the spine, having a paper space that…

Most mornings, shortly after 6am, I can be found in my living room with my purple yoga mat rolled out in front of me, practicing my best downward-facing dog or one-legged pigeon pose. This is how I choose to start my day, but it’s also how I need to start my day, if I want to make sure that it will be a good one. Doing yoga as often as possible is one of many lifestyle choices that I have made in order to keep migraines at bay. Among them are getting enough sleep, avoiding foods that contain lactose and eating regularly throughout the day, all of which help me to achieve the balance that I need to prevent a migraine from starting. Researchers used to think migraine was a…

Comforting blanket If you’re feeling under the weather, a good dose of rest and relaxation comes highly recommended! Having something cosy to snuggle under can make all the difference when you settle on the sofa for a cuppa and some quiet time. We love this hand-crafted Lulu blanket from Wool Couture – made from Merino wool, it’s super-soft. You can also buy a kit to make your own! From £179 woolcouturecompany.com Natural remedy If you like to look to the power of plants to give you a helping hand, Echinaforce could be for you. It’s a herbal remedy for colds and flu made from fresh echinacea extract, a traditional treatment that’s said to support your immune system. Echinaforce comes in tablet form, but also as a sore throat spray and…

Q I am coming into my thirties and have two friendship circles of close girlfriends. All of them now have children, are pregnant or are trying to get pregnant. I hope that one day my boyfriend and I will start our own family, but right now I am enjoying my career and spending time on fun activities at the weekend. However, I am now in a position where all my friends talk about is babies or what the latest Instagram mum is doing. I am being as kind as possible by making sure that any events I plan are child and pregnancy friendly (so no more trips to the pub) but it is starting to feel like a one-way street. No one is interested in my opinions and what’s going…

1 SHANNON KAISER Shannon is a positivity life coach and the author of four best-selling books, including The Self-Love Experiment (TarcherPerigee, £14.99). “I’m dedicated to helping us live our highest potential,” she says. “That’s right – us. Everything I teach, share and create I am living myself. I teach and live through example, and I am committed to love. Whether this means falling more in love with yourself, your job, your partner, your life, or your own dreams, love is the fastest way to fulfilment.” @shannonkaiserwrites 2 SOPHIE GRAY Podcaster, blogger and app founder, Sophie is getting her message out there in as many ways as possible. Her podcast, Sophie Thinks Thoughts, shares meaningful conversations on everything from mindfulness and self-care to politics, while her app DiveThru encourages us to…

Setting ourselves some positive intentions for the new year, or outlining a few personal goals we’d like to work towards, are great ways to offset the post-Christmas dip many of us are prone to. Having something to look forward to also helps to lift spirits – so put the Best You Expo, which takes place 15-16 February at Olympia London, in your shiny new diary. Europe’s largest event dedicated to personal and professional development, the Best You Expo is designed to help inspire people who are passionate about improving their quality of life and becoming the best version of themselves. The two-day event will bring together the world’s leading motivational speakers, authors, publishers, experts and brands from the areas of business, entrepreneurialism, self-improvement, health, fitness, wellbeing and the environment, so…

Whenever a new year arrives, we tend to make promises to ourselves. But they’re seldom the good kind of promises, such as ‘I will visit a new place every week’. Instead, they tend towards pledges of guilt – and top of my friends’ resolutions lists this January is ‘Spend less time on my phone’. It’s understandable, of course. According to data from Ofcom, the average daily time spent on a smartphone is 2 hours 28 minutes, rising to 3 hours 14 minutes for 18-24 year olds. And, I’ll confess, to me that sounds low. I suspect that most days me and my internet-based business pass the 4-hour mark. But, I have a vested interest. Not only do I love digital technology, but a health condition means I’m more dependent on…

Down jacket Yes, it’s expensive, but Patagonia’s Micro Puff is one of the best, lightest and most packable jackets we’ve ever tested, making it the perfect quiver-of-one warm layer for adventurous travellers. Ideal for Scandi trips, flights or mountain hikes, it uses synthetic insulation rather than unethical down and packs into its own chest pocket for lightweight backpacking, too. £250 www.patagonia.com Fitness swimsuit Keeping fit and healthy on the road can be a challenge (all that tempting street food…). Our top tip? Pack a good-quality swimsuit. That way you can do laps anywhere with a pool, or go for a morning sea swim to wake up before a day of exploring. Finisterre’s True North suit is made from recycled fishing nets and offers good coverage, making it great to dive,…

Welcome to your extra mini magazine, a chance to create a few mindful moments for yourself, while you keep everyday distractions at bay. This issue, Take a Moment includes a recipe for a revitalising drink, an inspiring non-fiction story and an engaging puzzle. We’d like to encourage you to pause and sip a refreshing cranberry kombucha as you put those brain cells through their paces with our crossword then read how Easkey Britton has used surfing to empower women in Iran and beyond. We hope you enjoy it.…

Photo comp winner! Last month, the theme of our Instagram photo competition was ‘light’. Thank you for all of your stunning entries – we loved the variety of ways you captured light in your daily lives. Our winner was Louise (@women_hold_up_half_the_sky), who shared a photo of this silhouetted scene in the park. “Every time I look at this photo it makes me think of We’re Going on a Bear Hunt – such a favourite story that we shared when my son was little. That light is so pretty too!” Louise wins a collection of three beautiful mindful journals from Journals of a Lifetime (journalsofalifetime.com). See our shortlist of last month’s entries and find our latest photo competition on our Insta (@inthemomentmag). Just for you I’ve subscribed to your magazine from…

We’re always being told that the secret to happiness lies in helping others. Indeed, one of the recommended suggestions for those feeling isolated, lonely or depressed is that they should volunteer for charity work to enjoy a dose of the feel-good factor that comes from supporting others. And, with the best will in the world, it’s natural to want to support those we care about, especially if we are in a position to do so or have the means to help. When we see a friend in need it’s natural to want to lessen their burden. But sometimes we can do more to help by pausing and thinking about the kind of support we offer, and our motivation in offering it. When we offer support, it may not always be…

“When our dad died, we didn’t know any other children in the same situation, so there wasn’t really any peer support and we felt as if we were the only family this had happened to,” says Andrew, who was six at the time. “At Grief Encounter we recognised we weren’t alone – there were so, so many of us, all missing our dads, our mums or our siblings. Having said that, the meetings weren’t sad. We were kids, and the way our grieving was managed was through play and workshops – there was always laughter, even when there were tears.” “The environment was so healing,” says Ellie-Rose, who was four, when their dad died. “I didn’t recognise that at the time, but I do remember that I always looked forward…

*DROP THE PERFECTION Don’t let the fact that you haven’t written in a while prevent you from journalling. Similarly, don’t allow how it looks, or whether or not you have completed your process, stop you either. You can do it anytime, messily or neatly. The important thing is creating a space for your feelings. *ART JOURNALLING You might feel you want to express your feelings creatively – with collage or drawings or sketches. Allow yourself to play. You might enjoy sticking in momentos from your day – a pressed flower, a ticket or photo. Go with the flow. *DEALING WITH ICKY FEELINGS Sometimes journalling will reveal some super icky feelings; feelings you would rather you weren’t experiencing. Jealousy, resentment, or deep, deep pain. Just the act of looking those feelings…

ALTERNATE NOSTRIL BREATHING Sit comfortably and rest your left hand in your lap. Gently place your right thumb against your right nostril to close it and breathe in through your left. Use your left forefinger to close your left nostril and release your thumb from the right. Breathe out through your right nostril, then breathe in through it. Close your right nostril with your thumb again and release your left to breathe out. Repeat. 10-MINUTE MINDFULNESS PRACTISE * Stand or sit with your back against a wall. Look straight ahead and lean forward slightly, then back a bit before settling in the centre, which is your neutral spine position. * Imagine that you have a heavy suitcase in your left hand and drop your shoulder down as if the suitcase…

Mostly As: You freeze at the thought of change and struggle not to stress out when a new situation arises. While taking comfort in the familiar is no bad thing, uncertainty and changing demands can be tough to navigate when you’re focused on the worst case scenario. By listening to the limitations in your mind, you’re holding yourself back when there could be an easy fix. The good news is, you can become more agile and solution-focused with practice and patience. Break things into manageable parts and deal with ambiguity one small, courageous step at a time. Mostly Bs: You’ve got what it takes to take it all in your stride, yet every now and then, change can throw you completely off course. You prefer to know where you stand,…

Many of our characteristics – our family traits if you like – are determined by our genes, and we know that certain diseases and conditions are also inherited. Here in the UK, the NHS has launched the 100,000 Genomes Project, which will sequence 100,000 genomes (the complete genetic code of a human being) from patients with a rare disease, their families, and those with cancer. The aim is to transform the way people are cared for by creating a new genomic medicine service, improving diagnosis and treatment and developing a better understanding of what causes disease. But do our genes exert an even wider influence on our wellbeing – can our DNA also affect our weight, our fitness, sleep issues, anxiety, low-mood or how we cope with stress? Nutritionists practising…

Yoga has always been a part of my life, in one way or another. It was my mum who got me into it; she started going to yoga classes, then she went on to do her teacher training. I saw how it really worked for her, making her more relaxed and happier in herself, and it piqued my interest. I started sneaking into the room where she practised and copying her, noticing that it was actually quite difficult. She started teaching me, and that was how it all began. When I was 18, I went to do my own yoga teacher training. I was very lucky – I think my teacher saw something in me, and I became somewhat of a protégé for him! He educated me about the philosophy…

Whether it’s the apple crumble that your mum used to make, or simply something hot and nourishing, we all have different foods that we reach for when we feel in need of comfort. Around the world, these foods tend to share some common traits – they’re often warm, pleasing to the eye, and associated with good memories. “The foods that we find comforting tend to be familiar childhood or nursery foods, or warming ‘bowl foods’ (as I like to call them),” says psychologist Kimberley Wilson. “They’re foods that feel both emotionally and physically warming.” It’s perhaps not surprising, then, to learn that nostalgia plays a huge part in the psychological appeal of our favourite comfort foods. Food is so often associated with family, friends and with memories of good times.…

* EARS You already have everything you need to listen well. Simply being present can make a positive difference. * PAUSE Make time for things to sink in before responding. With the best of intentions, it can be tempting to rush in with advice. Whether listening to others or yourself, taking a moment is time well spent. * YOU The very thing you think means you are a failure might be precisely what helps you add value to the world. * QUESTION When in doubt, wait or ask a question. Honest questions driven by authentic curiosity can help show that you are listening with care.…

While some may get flustered and stressed in a hot kitchen, for French photographer and food stylist, Carole Poirot, it is her sanctuary. Her compact space in South London is where she spends much of her day; preparing dishes for shoots, styling and photographing food, writing recipes and editing her photos. Despite having a dedicated room upstairs as her workspace, Carole explains she never really got into the ‘office’ thing, and prefers sitting at the kitchen table, where she enjoys lovely light in the mornings, and is surrounded by objects that bring her happiness and inspiration. Carole describes her kitchen as ‘imperfect and slightly wonky’, which is often inevitable in old Victorian properties, but she has done a great job of making the most of the space. “The kitchen is…

Sometimes it’s the simplest moment that can have the biggest effect on you. Mine came last year, while visiting the charming Dutch neighbourhood of Zaanse Schans. It’s known for being a dreamy tourist destination, but it also happens to be the home of a replica weaver’s house, which captivated me as soon as I saw it. The complexity of the traditional loom; warps and wefts working in unison with the artisan; stories of the months it took to weave a few precious metres, faraway tales of the boat-sails the cloth was turned into – it all set my imagination on fire. It was exactly what I’d been looking for to help me slow down, and offered a creative alternative to sitting in my usual spot, at my super-speed sewing machine.…

WHERE TO SLEEP There is plenty of lovely beachside accommodation in Ucluelet and Tofino, with rooms directly facing the wild ocean and skylight views of the stars at night. UCLUELET * I loved Wya Point Resort on First Nation territory with its beautiful cedar wood cabins and artistic flourish www.wyapoint.com * The award-winning Cabins on Terrace Beach are surrounded by coastal rainforest and are situated just 20 minutes’ walk from the start of the Wild Pacific Trail. thecabins.ca TOFINO * I especially enjoyed Long Beach Lodge Resort, where even the baths look out onto the beach and wet weather gear is provided to all guests. www.longbeachlodgeresort.com WHERE TO EAT * From salmon and octopus to kelp and foraged chanterelle mushrooms, all of the restaurants use locally-sourced food in their cooking…

When I told my family I was going to Ibiza for a Pilates retreat, eyebrows were raised – I’m notoriously bad at relaxing on holidays. For some reason, sitting and doing nothing is a challenge for me. After one day sitting in the sun reading a book I start to get restless and fidgety. When one of my sisters recently suggested going on a beach break, my mum’s first reaction was: “Are you sure Sarah’s going to like it?” I’m also not particularly athletic. I go to the gym in fits and starts, but regularly find exercise slips down my to-do list and sometimes disappears altogether. So, going on a Pilates retreat presented me with something of a challenge. Could I cope with exercise, healthy paleo food and dedicated rest…

Ingredients MAKES 4 BOTTLES * 200ml (¾ cup) cranberry juice* Freshly squeezed juice of ½ lime* 2 litres (2 quarts plus ½ cup) unflavoured kombucha* (see note, left)* Ice cubes, to serve* 4 x 500ml/17oz capacity glass bottles with airtight lids METHOD Mix the cranberry juice with the lime juice and divide between the bottles. Top up with unflavoured kombucha, leaving a 1cm (3⁄8in) air space at the top, then seal tightly. Leave the sealed bottles at room temperature, out of direct sunlight, for 2 days. The amount of sugar left in the brew when you bottle it will determine the amount of carbonation that occurs. I recommend using swing-top bottles because you can test the carbonation easily – you will know that fizz is building up by the sound…

XENIA TALIOTIS Wellbeing and travel writer Xenia loves to discover new things and meet new people, sharing the lessons she learns along the way. Follow her on Twitter to read her latest articles (@XeniaTaliotis). Xenia shares how support groups are so important in difficult times on page 20 ESTHER EKHART Esther is a yogi, therapist and the founder of Ekhart Yoga, offering online yoga classes to subscribers all over the world. See her in action at www.ekhartyoga.com. Turn to page 54 to read about Esther’s yoga journey and how a home practice can benefit your yoga experience PAULA GREENSPAN Paula is a health and wellbeing writer and author. Her book, Understanding and Treating Your Migraine came out this year. Find her on Twitter @pgfeatures Paula tells us how she keeps…

Where we spend our time, energy and emotions matters. This is our bandwidth. And the more we say yes in order to please people, the less bandwidth we have for the relationships that are the most meaningful to us. For many people-pleasers, however, saying yes all the time isn’t regarded as an issue because they perceive self-neglect as part of being a ‘good’ person. The cost only really hits home when they recognise its impact on their most treasured relationships. The thing about yes is that it’s so easy to say, especially when it comes to on-the-spot requests or when we’re around people who we are fearful about saying no to. For some, people-pleasing is automatic. Invariably, this can result in directing our good qualities and positive energy towards the…

1 WRITE DOWN HOW YOU FEEL Just that. Pain/joy/sheer boredom – whatever. This in itself is a revealing process. This can be a couple of sentences or pages and pages. It can be as simple as: “Feel exhausted and overwhelmed today” or “Feeling so happy right now”. Or it can be an essay. Then pause, and read it back. Allow any moments of clarity to bubble to the surface. 2 GRATITUDE Write down 10 things you are grateful for, from the sublime to the ridiculous. My morning coffee makes it on there most days, as do things like lovely moments of friendship/marriage/motherhood. Gratitude is a powerful state of being that can literally rewire your brain and change the outcome of your days in amazing ways. It lifts you up and…

Hot and cold stones have been used by various cultures throughout history to offer protection and to aid healing. However, it wasn’t until 1993, when American masseuse Mary Nelson first incorporated smooth rocks from a sauna into her massage routine, that ‘LaStone Therapy’ was born. Several years later, the therapy was introduced to the UK by Jane Scrivner, who trained directly with Mary, after which similar routines and treatments started to emerge that also used a combination of massage and temperature regulated stones. While the routine will vary according to the method of hot stone massage being carried out, a typical treatment involves the use of carefully heated basalt or jade stones, which warm the muscles and are said to work the tissue much deeper than a conventional massage. “In…

How we respond to stress is, to some extent, genetically wired. The ‘worrier/warrior’ gene, or COMT gene (which stands for catechol-O-methyltransferase – an enzyme that breaks down dopamine) has been identified as coming in two variants, one that removes dopamine slowly from the brain and another that does it fast. When we are calm, the slow variant keeps dopamine levels up; and people with this variant function better than those with the fast variety. But when we experience stress and the brain is flooded with dopamine, those who can remove it quickly, the ‘warriors’ with the fast variant, cope far better than the ‘worriers’ with the slow. Thankfully, we can train our brains to react differently to stress, so no matter which variety of the COMT gene we are born…

1. SEATED NECK RELEASE Release built-up tension in the neck and jaw. Sit in a comfortable position and tilt your ear towards your shoulder. Don’t go to your maximum stretch – you’re just aiming for a gentle release. Relax your jaw and both shoulders and take 3-5 breaths before moving to the other side. 2. RECLINED BUTTERFLY Connect with your breath and feel grounded, yet open. Bend your knees and, with the soles of your feet together, let your knees drop out to the side (you can support them with cushions). Place your hands on your belly and feel the breath move in and out for 1-3 minutes. 3. RECLINED EASY TWIST Unwind your spine with a gentle twist. Bend your knees and take them over to the right side,…

New Year resolutions are not for me. Last year, I found one of my lists in an old diary. At the time of writing it, I had three young children, including a new baby, and there I was ‘resolving’ to go to the gym, give up chocolate, learn to play the piano, swear less (wt..?) meditate more… Just reading the list was exhausting and, if I remember rightly, I managed to categorically fail at them all. By mid-January I’d given up the gym, put on weight and was sat miserably eating chocolate and cursing. Setting resolutions can mean setting yourself up to fail. What we can think about instead is making a commitment to learn how we can love ourselves more and practice more self-care. I do think the New…

Sleep is as natural as breathing, and more necessary than eating – humans can survive for several weeks without food, but only last about 10 days without sleep. For the insomniac, it can also feel as impossible as flying. The long nights spent thrashing on the pillow, and wretched days struggling through with dried-out eyes and a creaking brain; the desperate grasping at cures – from herbal tinctures, to hard pharmaceuticals, to intricate bedtime routines – none of which seem able to make any difference. But there’s also the secret thrill of living in the midnight world, when everyone else is unconscious. As a long-term sufferer of insomnia, Marina Benjamin knows all these things intimately. She knows the dark: “In sleeplessness I have come to understand that there is a…

BEGINNER’S GUIDE TO WEAVING www.theweavingloom.com For tips, tricks and tutorials, look no further than Kate Tedesco’s blog, The Weaving Loom. Alongside in-depth lessons, the beginner’s guide has all the information you need to get started. A BEAUTIFUL MESS WEAVING CLASS: THE BASICS www.abeautifulmess.com Pro-weaver Erin Barrett of Sunwoven Studio credits A Beautiful Mess’ weaving class as the source of all her knowledge. With different posts covering the basics, creating shapes, weaving statement pieces and more, Elsie and Emma have got your DIY weaving journey covered. WE MAKE COLLECTIVE WEAVING TUTORIAL www.wemakecollective.com Warp and weft your way through We Make Collective’s excellent online weaving tutorials for just £20. Once purchased, you’ll then be able to return to them time after time. MARYANNE MOODIE’S WEAVING BASICS COURSE www.maryannemoodie.com There’s very little that…

While I’m the first to agree that the yearly message of ‘new year, new you’ can be a little preachy, recently I’ve started to see a grain of usefulness in the idea of having a mental refresh at the beginning of a new year, especially when it comes to travel. After all, January can be a dull, dragging and dark time, so why not use it as a blank canvas to plan a year of adventures? Maybe it’s time to get out of your comfort zone and out of a travel rut. Swap long-haul trips for exploring your backyard, sleep somewhere unusual, go solo or give something back by volunteering around the world – make 2019 your year of new and daring journeys. Where do you like to rest your…

For my first 32 years, I was convinced there was something wrong with me. I seemed to feel things more deeply and process my emotions for longer. I was highly empathic, but seemed to absorb other people’s emotions, which would leave me feeling overwhelmed. I would get affected by environmental and sensory stimuli – too much noise or being in crowds would leave me needing to withdraw. As a child, I heard consistent messages of “stop being so sensitive”, but I didn’t know how to stop something innate. I felt flawed, so I hid my sensitivity behind protective emotional walls and learned to ‘toughen up’ to cope. These internalised messages obviously went deep as I ended up being a senior manager in a prison for 10 years. It was during…

One young woman’s eyes were wide with fear as she stood by the edge of the water. She was in her early twenties and this was her very first time to be immersed in water. Shirin gently guided her into the water until it reached her shoulders and gradually encouraged her to take a breath and put her face into the water. At first, the young woman’s fear of the water covering her ears was too great, until Shirin explained how everything sounds different underwater; that water makes its own music beneath the surface. Together, hand in hand, they took a deep breath and plunged beneath the surface. When they resurfaced, she was beaming and wide-eyed. “I’ve never heard anything so beautiful,” she said, smiling. How I came to be…

They say that travel broadens the mind, but travel also opens the heart. It’s impossible to experience the world and not come home with greater empathy and concern for it. Our organisation, Kindness of Strangers, has a simple aim: use the power of storytelling to build empathy with people from other places. The Kindness of Strangers is a book of these stories, told by people who have undertaken amazing journeys and achieved impressive feats. But the tales in these pages are not of their achievements; they are stories of the charity they received, grateful elegies to the simple acts of the kindness that made their journeys possible. Kindness is the human trait that connects us with the rest of the world and transcends the narratives of history and politics. The…