Innholdsfortegnelse for July 2019 i In The Moment

Commissioning the illustration for this month’s cover began with a conundrum – how could we portray this issue’s theme without the obvious metaphors – insurmountable peaks, lions, tigers, superhero poses – none of these felt very mindful. Then we realised, there are many subtler, yet no less powerful, ways to tap into our inner Wonder Woman – because bravery comes in many forms. Facing a physical challenge is certainly courageous, but so is starting a new job, going on a first date, saying yes in a room full of nos, saying no in a room full of yeses… And what is bravery if not the confidence to be ourselves; to accept new challenges – big or small; to step out of our comfort zone – on tiptoe or sure-footed. We…

Our promise to you In The Moment is the UK’s No.1 wellness and mindfulness monthly, inspiring you with mindful ways to live a happy and fulfilled life. Every month we’ll bring you: * Uplifting news and features on wellness, mindfulness, creativity and travel that’s good for the soul * Honest and informed advice from trusted wellbeing experts on how to bring more mindfulness into every day, feel calm and look after yourself * A promise to be positive, practical, joyful and fun – never prescriptive – you choose what works for you * We value kindness, inclusivity, diversity, integrity and happiness. Plant power This article in a non-vegan magazine about plant-based protein [issue 25, May] is one of the best I’ve seen. Over the last few decades it has been made out…

POACHED RADISHES 1 Take 2 bunches of radishes (around 2lbs, or 1kg) and remove the greens. If the radishes are vastly different sizes, halve or quarter the largest ones to be roughly the same size as the small ones. 2 In a medium saucepan, combine white wine and stock with a big pinch of salt. When bubbling, add the radishes and reduce to a simmer; the liquid should just cover the radishes. Cook until they're just cooked through, about 6 minutes — they will be soft, with a touch of crispness still in the centre, and the liquid will be reduced and slightly syrupy. 3 Add some butter, lemon zest and juice, let the butter melt, and spoon the liquid over the radishes. Serve with a big pinch of salt…

“Making subtle changes to align your physical and mental energy can generate greater personal power” Your presence is powerful, and projecting your most confident self could change how things unfold for you from this point on. Your body language conveys who you are and shapes how you’re seen, as well as holding the key to successfully communicating what you want. The eye contact you share can build trust and convey confidence. The gestures and movements you make can be used to express your state of mind, and the congruence between your voice and posture can impact the way you feel or how well your needs are met. By listening more carefully to the language of your body, it’s possible to harness your personal power and presence – aligning your body…

Many of us will have been there; on our mat in a yoga class, trying our hardest to hold a challenging pose, wishing that the teacher would give us the cue to collapse back into a child’s pose. We often associate yoga with zen, calming movement, and so question why some classes seemed designed to make us work hard or push us to achieve things that we physically struggle with. But for Kino MacGregor, international yoga teacher and founder of Omstars (omstars.com), it’s what we learn in these moments of difficulty that has the biggest impact on our lives as we move off the mat. Kino practices and teaches ashtanga yoga; a strong, athletic practice that revolves around set sequences of poses (Primary, Intermediate and four Advanced series). Wherever in…

* Reconnect with your inner child As children we are innately curious and love to connect with others. Channel your inner child if you're feeling a little unsure when you're trying to make a connection. * Leave your comfort zone Take some time out of each day to work on developing and nurturing your willingness to try new things. Whether it is sampling a new food or even asking for a pay rise, all of these tasks will open you up to new experiences and leave you feeling more confident about the unknown. * Work on your confidence Be willing to engage in the process of understanding what true self confidence really is. You could engage a coach to help you with this, enter counselling, attend a retreat, or read…

Ask someone the scariest thing they’ve ever done and you’ll likely get a response that describes facing down fears in a physical challenge: “I abseiled down Table Mountain” perhaps, or “I ran the marathon.” But for those of us more inclined to make an art journal than a personal best or a death-defying drop, our moments of courage come from something altogether more soul-baring: sharing our creative work. I hope it’s not too meta to talk about making a magazine within the pages of a magazine. But for me, the scariest thing I’ve done was agree to be interviewed on stage at an industry event by ex-Smash Hits, Time Out and Heat editor (and general journalism giant) Mark Frith just a short time into my new job as editor of…

CALL 855-827-8639 (toll-free) and quote code ITUS2019 or visit www.buysubscriptions.com/ITUS2019 GREAT REASONS TO SUBSCRIBE… • FREE DELIVERY from the United Kingdom• SAVE 73% on the shop price – just $49.95 for 13 issues (usually $181.87)• EXTRA gifts or pull-outs with every issue!• Never miss an issue of your favourite magazine This offer ends 31st December 2019. Welcome offer is available whilst stocks last and is for US residents only. If you live in Canada then the cost will be US$59.95 for 13 issues. Your subscription will start with the next available issue and you will receive 13 issues in a year. Prices correct at point of print and subject to change.…

Whether it’s for a styling job or just a switch around at home, whenever I’m in need of inspiration I look to what’s happening outside. I find the shifting seasons an unending source of inspiration; the constant movement and rhythm of it, the textures, scents, shapes. Sometimes during the drive to and from my daughter’s school I have to remind myself to look at the road because I am lost in raptures about the way that the peach and gold toned grasses sway as we drive along. Weeds and flowers call to me alike and I am forever thinking about colour palettes, as I take all of this wonder in. I don’t spend as much time in the woods or on the beach as I’d like (because, hello, freelance life…

People call me courageous. If there is a height to be scaled (or jumped from), water to be plunged into or a waterfall to dance under, I’m usually the ringleader. I’ve snowboarded, hang glided, mountain climbed, travelled to remote areas and birthed my children at home without pain relief. But my bravery is only muscle and sinew deep. I have unshakeable faith in my physical abilities, but ask me to talk in any depth about my ‘feelings’ and I’ll likely resemble Louis Theroux, mid-massage at a polyamory party: grimacingly polite and deeply uncomfortable. The Mexican Wave at sporting events, the first couples on the dance floor and, for that matter, massage (please don’t touch me): all of these things make me die a little inside. Pump me full of enough…

Take the quiz to pinpoint the areas you can improve, then turn to page 30 to learn how. For each statement, rate yourself between 0 and 10; where 0 = completely disagree and 10 = completely agree. STRENGTH 1 I’m sure that I’m in the right place, doing the right work, playing to my strengths. I’m fulfilled and have many examples of when I have performed at my peak. 2 I manage my work and life commitments extremely well, planning and anticipating busy times and scheduling rest and renewal times. I am thriving. 3 I manage my mental, emotional and physical state using a variety of techniques, so that I know I will be able to achieve optimal confidence. 4 When facing additional pressure, I know how to up my…

* Acetylcholine – drives our ability to rebalance, renew and recover from pressures we feel Signature feeling: balance * Adrenalin – releases a burst of energy when we need it, but can also make our nerves kick in, making it difficult to communicate effectively Signature feelings: fear or excitement * Cortisol – critical to our ability to take on challenges. In today’s fast-paced world it can send us into overdrive, triggering heightened anxiety Signature feeling: anxiety * DHEA – the high-performance chemical, supporting vitality and cognitive function – this generally drops after the age of 30, but can be accelerated by stress and leads to premature ageing Signature feeling: vitality * Dopamine – motivates us, giving us feelings of pleasure and need – when we feel disappointed it’s due to a lack of…

Listening to our intuition is something we often find pretty tricky. Whether it’s a deep sense of knowing about something or someone, or it’s our inner voice alerting us that we’re out of alignment with our values, needs and desires, experience teaches us that when we don’t listen, we tend to kick ourselves. Often, what stops us from listening and taking action is being unable to discern whether it’s our fear talking or our gut. Both fear and intuition produce gut responses. We feel them in some way. While in our idea of an ideal world, we’d either get one or the other, habitually disregarding our needs, expectations, desires, feelings and opinions (and basically not listening to ourselves) scuppers that. Fear is an emotional response to a perceived threat. This…

1 Get a good night’s sleep – essential neurobiological processes take place during sleep, affecting our mood and energy level the next day. 2 Stress can interfere with brain function so try to manage it with techniques such as mindful breathing, yoga or meditation. 3 Aim for a 30-minute brisk walk or jog every day – regular exercise has been shown to improve memory and thinking skills. 4 Schedule in a few daily mental exercises such as problem-solving puzzles or simple memory games to help increase brain activity. 5 Eat a little dark chocolate every day (minimum 85%) – it’s packed with flavonoids, caffeine and antioxidants, which studies show may help memory and concentration.…

Painting for fun is a stressful suggestion to many adults – yet as children it was often be viewed as one of our most pleasurable ways to pass time. What happens when we grow up? Do we simply become more serious and lose that youthful sense of adventure? Perhaps, as adults, we come to feel that everything we do in life has to have a recognisable goal to work towards, or should carry a sense of achievement. This puts weight on our shoulders – and then the activity can become a chore, something that has to be done and done well. A myth exists that when we paint, we have to produce something worth seeing, and there is a strange notion that we have to be worthy of holding a…

I first heard about CBD oil on a podcast – it caught my attention because once a month I was getting some pretty severe pain on the first day of my period. As someone certified in culinary nutrition, I had tried making more anti-inflammatory food adjustments to my already good diet, but aside from taking too many over-the-counter painkillers, nothing was cutting it. After a bit of research, I decided on Charlotte’s Web Hemp Oil, and gave it a try right away – it took away my cramps within 30 minutes, the same as typical over-the-counter pain relief. I was hopeful when I first started taking CBD, but still pretty sceptical, so I was genuinely overjoyed when it worked better than I expected. And I started to wonder what else…

At the top of Santa Barbara’s Main Street, Hotel Californian (thehotelcalifornian.com) is a Martyn Lawrence Bullard masterpiece, combining Spanish colonial revival and Moorish decadence. Fans will know Bullard – originally a South-Londoner – as the star of the series, Million Dollar Decorators, and the interior designer for Tommy Hilfiger, Edward Norton and both Khloe and Kourtney Kardashian. The term ‘bespoke’ couldn’t be more deserved, with over a million hand painted tiles from Morocco and Bullard-designed studded leather headboards in cherry red or racing green. Each room has one of five specially commissioned prints as its centrepiece. Hollywood legends including Marilyn Monroe and Audrey Hepburn have been given the tattoo treatment with full-sleeve rockabilly ink that makes you look twice. The devil is in the details and they are everywhere, from…

When darkness fell, a raging wind started to shake the bothy, half-lifting and dropping the bolt on the door in an extremely creepy fashion. I lay completely alone in my sleeping bag, willing myself not to watch the door, the dying fire flickering and sending patterns across the walls. Suddenly, the bolt lifted sharply and I realised I was about to be visited by the ghost of an 18th century crofter. Let’s talk about what happens at the end of your comfort zone. Firstly, it’s important to remember that fear is a completely normal human response, and often a very sensible one, too. If a situation you find yourself in – watching others cliff-jump into dangerous-looking waters, say, or wandering into a dodgy part of a city when travelling –…

About 10 years ago I experienced depression and anxiety that lasted well over two years. Back then, I thought life was over. I was struck with a sudden and intense sense of sadness that made me feel like all the people I loved had died. It was terrifying to go from being a normal, happy individual to feeling like that for no reason. It wasn’t logical because nothing had happened to make me feel that way; I was healthy, I had a job which meant I had no financial worries and I had wonderful friends and family around me. I should have been doing great but instead I was bound to my bed feeling intense grief and sorrow. Despite being offered medication from my GP, I had this overwhelming urge…

1 LUCILLE HOWE Previously features editor on Cosmopolitan magazine, Australia, Lucille is an experienced writer who has a love for travel and now divides her time between London and Palma, Mallorca. Take a trip to Santa Barbara with Lucille and discover ‘winefulness’ on page 96 2 SARAH GRAHAM Sarah Graham is an award-winning health journalist, and founder of the feminist women’s health blog Hysterical Women (hystericalwomen.co.uk). Keep up with her at sarah-graham.co.uk Learn how volunteering can improve your wellbeing on page 86 3 SELINA LAKE As a stylist, Selina loves to bring the outside in and is passionate about making every space beautiful and sustainable. She’s the author of nine books on all things home and gardens. Discover how to decorate with the planet in mind on page 80 4…

It’s a curious thing, humility, and not something that sits very comfortably alongside current trends for the sort of self-promotion that spells success on Instagram. More modest values might appear rather old-fashioned, boring even, but humility shouldn’t be confused with not taking pride in our achievements. So how is it possible to remain grounded, while still feeling it’s OK to take pride in what we do? A little humility can help temper pride, avoiding the risk of turning personal satisfaction into boasting, arrogance or conceit. Often, if we begin to get too big for our boots, a little humility can, quite literally, get our feet back on the ground. The word humility comes from the Latin, humus, for the ground to which we might indeed tumble, humiliated if, as the…

Build strength: * Enhanced strength starts with good posture and breathing. Stand tall or sit up straight and practice paced breathing (to release acetylcholine) every day. * To reduce nerves and increase confidence (balancing cortisol and adrenalin), stand in a winner (starfish) pose for two minutes before key events. Increase flexibility: To reduce cortisol and boost oxytocin, dopamine, DHEA and serotonin: * Identify ‘hot spots’ where you hold tension in your body and work on stretches to release them. * Shake out your arms and legs and twist at the waist twice a day. * Move for two to four hours every day. * Spark creativity by taking a walk or looking at beautiful objects in art or nature. Become resilient: * Maintain optimal cortisol levels by blocking out time in your schedule each week…

Q My brother has been with his girlfriend for two years. My parents and I have tried to be really welcoming to her, but she makes it difficult. When she and my brother go to stay at my parents’ house, she spends most of the time in the bedroom and hardly ever comes out. She’s quite a picky eater and my brother sends over a shopping list beforehand for what she can and can’t eat. She can be good fun but she’s very volatile and can get really moody. You just don’t know what you’re going to get. To make matters worse, after one rather tense dinner recently, my brother sent a message on the family WhatsApp saying his girlfriend didn’t think we liked her! I know she had a…

“Would you mind if I sat opposite you? My friend says I’ll get a better view from this side of the train.” I was several hours into a stressful journey to Cornwall beset with cancelled trains, poor Sunday service and an almost-missed connection and my mood was far from sunny. Now the person who had been sending the world’s longest text with their keypad tones on was asking to join me to observe the picturesque view from Exeter. Politeness prevailed and I said yes, vowing to say something if the tapping continued, and I imagined we would pass the final leg of the journey in silence. But fate had other plans. Within seconds of sitting down, the woman remarked on the beautiful scenery and effortlessly engaged me in conversation –…

When I was diagnosed with Multiple Sclerosis (MS), I was 23 years-old and at the start of my working life. I was filled with hopes, dreams and ambitions – I was filled with life. I wanted to travel the world and write about my adventures and I wanted to make a difference to the planet. I had more energy than I knew what to do with. I cycled everywhere – and anywhere my bike couldn’t take me, my feet did. My symptoms came on suddenly. Looking back, I wonder why I wasn’t more concerned when my toes started to go numb or when there was pain rushing through my legs. Day by day the numbness spread to the entire left side of my body – except my hand. Along with…

1 Gingerbread by Helen Oyeyemi Harriet Lee lives in a strange house with her strange seventeen-year-old daughter Perdita, and she makes gingerbread. Not run-of-the-mill gingerbread either. “It’s like noshing on the actual and anatomical heart of somebody who scarred your beloved and thought they’d got away with it,” one fan tells Harriet. “That heart, ground to ash and shot through with darts of heat, salt, spice and sulphurous syrup, as if honey were measured out, set ablaze and trickled through the dough along with the liquefied spoon.” Sweet, yes. But there’s also a dangerous edge to Harriet Lee’s kitchen. Sweet but dangerous is a good description for Helen Oyeyemi’s voice too. The author of six novels and a short story collection, Gingerbread proceeds in her characteristic fairy-tale style. The uncanny abounds,…

The main reason people add CBD oil to food and drink is to make it more palatable – the herbal flavour can be strong, so many people struggle to take it straight. Cooking with CBD is also useful for spacing out small measures throughout the day. An oil-based tincture is one of the most popular ways of taking CBD, because the CBD is more easily absorbed into the body when delivered along with fat. Many tinctures will blend the CBD with either MCT oil [short for medium-chain triglyceride – easily digested healthy fats most commonly extracted from coconut oil] or olive oil – I tend to use a non-flavoured tincture. As a general rule, don’t heat the oil above 180°C/350°F, as the potency will degrade. I consider a single dose…

1 First, make a ‘baseline check’ to see where you are emotionally. Notice where that is and let it go. 2 As you lift the glass, feel its weight, temperature and texture. Hold it to the light and take in the colour of your wine. 3 Swirl your wine in the glass, and bring your nose to the rim and inhale deeply. 4 As you drink your wine, track its progress through your body. Notice what physical sensations are stimulated. 5 If you begin to lose awareness of your senses at any point, pause the meditation and then resume when you are ready.…

Frida: The Biography of Frida Kahlo by Hayden Herrera Artist-turned-icon Frida Kahlo conquered both lifelong physical illness and the art world during her turbulent life. The story of her never-tiring courage and total individuality will help you find your inner strength and make you long to explore. £12.99 amazon.co.uk A Bike Ride: 12,000 Miles Around the World by Anne Mustoe Anne Mustoe quit her job, packed her bike and set off to cycle the world. 12,000 miles, 15 months and countless punctures later, this is the story of all the bumps she encountered on the road. An inspirational read for solo travellers. £12.99 amazon.co.uk The Good Girl’s Guide to Getting Lost by Rachel Friedman The perfect written companion for any armchair adventurer who feels just a little too shy to…

Welcome to your summer Mindful Activity Book. Take us on holiday with you or make some time for yourself at home and dive on in! All you need is a pen and a few colouring pencils to get started. You’ll find 12 different designs to colour mindfully (we advise using coloured pencils on the paper in this book) and 10 pages of puzzles including crosswords, sudoku, word searches, brain teasers and more. Your activity book is designed to help you relax, have fun and be mindful while giving your brain and cognitive skills a gentle workout at the same time. I hope you enjoy it! Get in touch @inthemomentmag calmmoment.com…