Innholdsfortegnelse for September 2019 i In The Moment

September is one of my favourite months–summer drawing to a close, the days still mild but ushering in the auburn of autumn, cosy jumpers in the evening, that ‘new term’ feeling full of possibilities. It’s also a time when many of us return, hopefully feeling refreshed, to our routines, making it the perfect opportunity to notice whether or not they are really serving us. This issue, we asked psychologist, author and yoga teacher Suzy Reading to share some simple morning rituals to encourage us to begin each day in a calm and positive frame of mind. We then asked five In The Moment readers to try out Suzy’s routine for 14 days–and what a different these few minutes of self-care made. You can read how they got on on page…

SPOT SOOTHER You will need: Lemon juice; Corn flour Choose from: Tea Tree essential oil–anti-bacterial; Ylang Ylang essential oil–balances oily skin; Geranium essential oil–hormonal/teenage skin 1 Take a teaspoon of cornflour and mix it with fresh lemon juice for a smooth, thick paste, working quickly. Cornflour will help draw out excess oil while the lemon juice is an astringent, minimising pores and shrinking the skin cells. Beware if you have an open wound, the lemon will sting. 2 Add a drop of essential oil to suit your skin type. Please note if you are pregnant (first trimester) or trying for a baby it is best to avoid essential oils. 3 Apply the paste to the blemish immediately, allowing it to set to a matte finish. Keep it on for as…

* Take a break. If anxiety is clouding your thoughts, it’s OK to take time out for a few minutes. Step outside for a moment, go to the toilet or find a quiet space to allow you to calm down before rejoining the group. * Breathe. Take a few minutes to steady your breathing with long, slow breaths. If you can, try meditating for a little while. It’s possible to meditate with your eyes open, even in the midst of a social situation. No one will even know that you’re doing it. * Find your focus. Bringing yourself back into the moment can help to reduce feelings of anxiety. Anxiety sufferers often feel restless and fidgety, so it can help to keep a coin or button in your pocket to…

“My mental health really benefitted from the positive mantras” “As a team leader working in advertising, I often feel very stressed,” says Danielle Stevenson, 28, from Sheffield, UK. “I’ve started to use mindfulness to help me cope with my busy life, so I was keen to try a new morning routine. “At the start of the two weeks, I was struggling to sleep well. I would wake up a lot during the night, so I never felt very well rested. I managed to fit in the routine every day, but there were days when I ran out of time to make breakfast. “I particularly enjoyed doing mountain side stretches in the morning. Previously, I would just jump straight in the shower and start getting ready, but I found myself feeling…

1 Try to get a few minutes of mid-morning or afternoon sun exposure each day. 2 Exercise daily–regular exercise, including a brisk walk or swimming, may help assist with the production of vitamin D. 3 Consult your doctor if you are at risk of vitamin D deficiency (for instance, if you have a skin condition which prevents sun exposure) as you may be required to supplement with a higher dose. 4 Eat foods rich in vitamin D, which include eggs and fatty fish such as herring, salmon or mackerel. Some dairy, nut, soy and tofu products are fortified with vitamin D but it is difficult to obtain enough vitamin D from diet alone. 5 Always consult a healthcare professional before taking supplements as you need to know the dose suited…

Q People talk about having guilt when they’re away from their kids, but I suffer from dreadful dog guilt. I have two Bichon Frise crosses, and I love them so much! I work from home so I’m with them a lot, but whenever I have to go out and leave them, I feel really guilty and I worry about anything happening to them. I would never leave them for more than a few hours but I’m starting to feel bad even if I’m just popping out. The other weekend I was having a really nice time at a friend’s lunch–it was in a restaurant so I couldn’t take them–but I left early because I was worried about them and, of course, when I got home they were fine. I know…

Choose your canvas ٭ Look for a location that you can transform in some way. Woodland trails often have trees lining either side, providing a natural framework for your art. At the seaside, you may have cliffs, water and boats in the background. Think about your composition as a whole: how will your piece of work link to its surroundings? If you’re worried about distractions, opt for a quiet spot. But you may find that as you become absorbed in what you’re doing, you’re easily able to ignore passers-by or that you actually enjoy your interactions with them as they observe your creations. Enjoy the process ٭ Instead of focusing on the end design, slow yourself down and enjoy the organic process of making art outdoors. Take your time to…

From the artists of St Ives to Newlyn’s copper workers, Cornwall has always been a creative place. Artists have long been drawn to its rugged shores by the quality of light, beautiful scenery and the creative community found there. Clothing brand Seasalt is one of Cornwall’s biggest creative employers, bringing together artists, illustrators and textile designers to create their beautifully simple styles. Rich colour palettes and hand-crafted prints draw on wild Cornish landscapes and artistic heritage, producing designs that are rich in narrative. Their latest collection celebrates the Arts and Crafts Movement in Cornwall and the people who shaped it. Each month, new pieces will be released exploring different disciplines, from artisan embroiderers, such as May Morris, to visionary garden designers, like Gertrude Jekyll. Not only did these women challenge…

Crafting is known for its therapeutic and meditative qualities. Losing yourself in the task, working closely with the fabric, needle and thread, as well as getting to wear a fixed garment can feel incredibly rewarding. If you want to make a feature of your repair, it’s worth checking out #visiblemending on Instagram. The work of Jessica Marquez (@MiniatureRhino), Katrina Rodabaugh (@katrinarodabaugh), Helgrose Studio (@Helgrose_ Studio) and @WrenBirdMends is particularly inspiring. Keen on improving your sewing skills or don’t have anything to mend just yet? DIY sewing and stitching kits, such as the Sashikoinspired ones by Kate Brookes (@SewingWithKate), are great for getting the hang of the patterns and technique too.…

If you’re hoping to break into investigative journalism, Carole recommends looking at smaller outlets rather than trying to get into bigger publications. She says: “There are some really good alternative independent outlets which have started in Britain and they’re doing some of the best work out there.” She particularly recommends looking at Open Democracy, The Byline Times, The Ferret in Scotland and The Bristol Cable. “If you want to do this kind of journalism you can do it, you can do it for these kind of new flourishing outlets,” she advises. “Think a bit laterally, but do it!”…

1 Budget: this underpins everything, and if you can’t stay within your budget, you will always run the risk of falling into debt. To stay solvent, you have to spend less than you earn, which sounds simple enough but is difficult when wages, particularly in major cities, haven’t kept up with the cost of living and, specifically, with the cost of housing. Budgeting can involve enormous compromise–you may need to find cheaper accommodation–and always involves being intentional when you spend. You can’t afford to be passive–you have to think about every purchase and limit unnecessary expenditure. 2 Have a safety net: again, this takes work but is essential. Life can change in an instant–you can lose your job, become ill, split from your partner, and without an emergency fund to…

٭ WRAP UP WARM It’s surprising how quickly the air cools after the sun goes down. Always take one more jumper than you think you’ll need. ٭ BRING A FRIEND While it can be fun to explore alone, if you’re not used to the darkness it can be frightening. Bring a friend along for the ride and get spooked together! ٭ LEAVE A LOCATION Tell your friends or family at home where you’re going with a detailed location or postcode. ٭ TAKE A TORCH Torches can ruin the mystery of nighttime, but they’re very useful when you’re lost or looking for the car. Try using a wind-up torch which doesn’t need batteries. ٭ CHARGE YOUR PHONE Google Maps has become an essential part of modern navigation, so make sure it’s…

A powerful scent of spice fills the air as I weave my way through the market aisles. Just ahead of me, in a workspace of about one square metre, a woman stands kneading dough into a roti shape. Her rolling pin goes back and forth several times before the dough is flat, then she tosses it onto a sizzling hot plate which hisses as the roti cooks and crisps. As it browns, she takes it from the pan and places it into foil, generously dishing large spoonfuls of garlic chilli sauce and white bean curry into the middle, creating a steaming, fresh wrap. “Dahl puri,” she smiles as she places it in my hand. Street food stalls like this one are common around the Mauritian capital, Port Louis, and they…

Mindful appreciation As you woke. before you take any other action. reflect on one thing you ore happily anticipating in your day; this con be as simple as thankfulness for another day, for this body, for this breath. lf there is time. listen for sounds of nature around you. Tune into the down chorus. look out of the window and see if you can identify who belongs to each call. then keep a look out for them when you head out later. Awaken your senses Choose a product with a scent you love - an essential oil or a spritz of room spray - or tenderly apply some hand balm or body lotion. Pause and take a moment to enjoy the pleasurable aroma. Relax and take a few restorative breaths…

How stressed are you on a scale of 1 to 10 (where 1 is not stressed)?_ How confident do you feel on a scale of 1 to10?_ How happy/content are you on a scale of 1 to 10?_ Have you experienced any feelings of stress in the last 4 weeks?_ Put an 'x' next to any that apply: □ Difficulty getting to sleep □ Wakefulness during the night □ Racing heart □ Shortness of breath □ Headaches □ Irritability or short-tempered ness □ Worry or over-thinking □ Fatigue during the day □ Difficulty switching off/relaxing □ Forgetfulness □ Feeling of panic or uneasiness □ Nausea To what extent do you agree with the phrase, 'I feel that I am a person of worth, at least on an equal plane with others.' □ Strongly agree □ Agree □…

1 ROEQIYA FRIS Dutch-Eqyptian artist Roeqiya is based in Rotterdam but draws her inspiration from Arab culture, fashion and nature. Follow her on Instagram @roeqie, or head to her Etsy shop (Roeqie) to add a little colour to your life. Roeqiya designed this month's beautiful cover 2 TIFFANY FRANCIS Tiffany is a nature writer, author and artist from the South Downs in Hampshire UK. She likes travelling to new places, listening to different languages and opening her mind to new perspectives. Discover the joy of walking under evening skies on page 98 3 GABRIELLE JAFFE A writer and editor based in London, Gabrielle enjoys spending time outdoors–especially taking walks in the woods and cultivating her veggie patch. Find her on Instagram @gjaffe1 Gabrielle heads outdoors to meet a mindful artist…

We all get stressed and are sometimes a bit fraught, sleeping badly and feel increasingly ineffective… but that’s not burnout, is it? If left unchecked, it’s not long before you find yourself wondering if this constant state of exhaustion and mild hysteria is the new normal. Burnout is a real problem (it even has its own test, the Maslach Burnout Inventory), and while it might not have been talked about as much previously, it’s not a modern phenomenon. Those sandwiched between children and ageing parents, while trying to juggle peak career stress, seem to be the most at risk. As the early symptoms can resemble depression–it’s not difficult to see how the two might be related–it can be hard to unravel the signs. It begins to feel ‘normal’ to be…

In Traditional Chinese Medicine (TCM) there are five seasons in a year, compared to our four, with the addition of ‘late summer’. After all the reawakening and planning energy of spring, followed by the activity of summer, late summer signals us to slow down before autumn arrives. Think lazy warm days in the garden; the last few days of your holiday where you’ve done all your exploring and can just relax; picking and enjoying fruit that you’ve lovingly tended since spring. It’s a time to take stock of our labours, ready for the arrival of autumn and its encouragement to let go of anything that didn’t work so well for us. Autumn is all about the quietening of energy, and the transformation towards a more wintry way of being. It’s…

Even though I do things like public speaking, dancing on the terrace outside London’s Southbank Centre at 4pm (despite most people being seated), and blogging about pretty personal stuff over the past 15 years, I can be very shy and awkward at times. It’s helpful to recognise that everyone has something which brings about a less confident version of them. In relationships, it’s something that we can find baffling about our partner, especially if we feel quite confident in ourselves or if our partner has a lot of triggers for feeling shy or nervous. In situations that take us outside our comfort zone, past events and beliefs affect our sense of self. Fear shows up when we stretch ourselves. Historically, this was to help us avoid being savaged by wild…

Last issue, I wrote about Confidence as Self Belief’s sassy younger sister. The more I thought about this relationship, the more I understood the very subtle differences between them. Though they’re family, they’re distinct characters. It makes sense: where Self Belief goes, Confidence follows. Like a little sister would. This analogy kept me thinking. How else is Confidence different to Self Belief? Well, she is happy to wing it more than her older sis wants to. She’s certainly more of a risk-taker. In fact, her actions can sometimes seem to border on arrogance; she has that blind faith and bravado typically associated with youth and inexperience. She can be superficial. You don’t always know where you are with her, or if she’s telling you the whole truth. But she’s fun!…

1 EMILY ENDEAN A self-confessed nature lover, award-winning landscape photographer Emily says, “I enjoy being outside as much as possible, capturing the beauty of the world through my lens and chasing the light and the weather at its best, mainly around Dorset and Hampshire. I use my camera as an instrument to explore the world we live in.” Emily has been hooked since receiving a DSLR in 2013: “I have reached a point in time where I don’t remember life without photography.” @emily_endean_photography 2 EMILIE RISTEVSKI Forever wandering with a camera in hand, Emilie is based in Australia. Documenting her appreciation for hidden beauty, she aims to capture the fleeting details that often go unseen. She hopes to inspire and educate us all on the importance of the natural world…

1. Cut and fold the envelope paper as shown on the page. Place a notecard and teabag in the central square. 2. Push the diagonal mountain folds inwards, overlapping them until the envelope sits flat. 3. Fold the four arms inwards, tucking the last one under the first to seal the envelope. The patterned papers on these pages are from Seasalt’s latest collection of fabrics that celebrate the Arts & Crafts Movement in Cornwall.…

September marks the final quarter of the year, and is a fizzing, transforming, promising sort of month. September holds the energy of a new season. It’s the door between summer and autumn, a time for endings and beginnings. Despite not being in formal education for nearly two decades, there is something of the back to school fever that grips me each September. Perhaps it’s because it comes after a season of enforced slowness on account of my children’s summer holidays. Either way, after a few weeks of slowing down, letting bedtimes slip, holidays, trips, and a general summer sleepiness, September arrives with such promise. It’s time to sharpen our pencils! First, take a step back. Even if you aren’t experiencing back to school fever, the turn of the season and…

Free! 64 - PAGE SKETCHBOOK & PAINTABLE POSTCARDS You can be an artist! Complete beginners will find this magazine useful and inspiring. More experienced artists will enjoy professional tips and ideas. Whatever your level, there are projects to get you creating starting away. 20 art projects for your home ORDER ONLINE WWW.BUYSUBSCRIPTIONS.COM/PAINT OR CALL 03330 162 138 AND QUOTE ’PAINT & DRAW PRINT 1’ Lines open weekdays 8am to 6pm and Saturday 9am to 1pm. Overseas please call +44(0) 3330 162 138. * EUR price �15.99. All prices include P&P. Please allow up to 28 days for delivery.…

Travelling is so good for the soul, but it isn’t always very good for the environment. Worry not, explorers–there are plenty of ways you can reduce your carbon footprint, waste as little as possible on your travels and make your next adventure a celebration of the earth, rather than a drain on it. We now know that air travel is one of the biggest emissions baddies on earth, but there is a great alternative, especially if you’re travelling within one country or across a continent. Train travel is far more eco-friendly and arguably more romantic than flying, allowing you take it slow through ever-changing landscapes and hop between exciting cities whenever you like. Interrail (interrail.eu) offer great multi-stop rail passes and list inspiring itineraries, such as a summer ride through…

Walk Port Louis Get to know the buzzing capital by joining Maya and Shakti’s ‘My Moris’ team on a walking tour of the city. The super-knowledgeable guides will explain Mauritius’ cultural history in depth while you sample local snacks, visit artisans and learn about religious monuments. mymoris.mu Explore by bike Cycling across Mauritius’ scenic southern region is not only spectacular and a great way to meet locals, but it is also good exercise. There are half and full day itineraries with the option of lunch. The route from Belle Ombré to Souillac is recommended. electrobikemauritius.com Discover tea culture Bois Cheri is one of three plantations on the island. Home to a processing plant and tea shop, this is the perfect stop to indulge in Mauritius’ tasty sweet teas while enjoying…

Our theme last month was self-belief, focusing on how to grow our self worth and our happiness. Time shared I loved your article on volunteering in issue 27! I have just started volunteering in a Cancer Research UK shop and it’s the best thing I have ever done–it’s lifted my spirits no end and I’ve made some fantastic friends. I would recommend to anyone that they try this, it’s so rewarding. Sharon Stewart, via Facebook Relax with us I would just like to let you know how much I really enjoyed the mindful activity book which came with issue 28. It arrived just in time for the UK’s mini heatwave, so it was perfect to be able to sit in the garden with a nice cup of tea and enjoy…

With a little help, we can all get outside and enjoy the great outdoors–celebrate diversity with this inclusive hashtag @kirstenrendle @ms3dragon @mythulam @_sol.flower_ WHAT IS? B-CORPORATION It’s a new certification that businesses receive when they meet the highest standards of environmental impact, transparency, worker wellbeing and balance of profit with purpose. Buy from these companies and your money will be used for good. Off the beaten track With the environmental impact of tourism on the rise, looking for adventure away from the crowds is one way you can help when planning your next escape. A small change to the way you share your travels can make a difference too, with tourist attractions across the world encouraging visitors not to geo-tag their exact location in photos. And for those looking to…

For many of us, mornings aren’t a time for mindfulness. Quite the opposite in fact–by the time you’ve been jolted awake by your alarm, dressed, showered, got the family out of bed or bolted down some breakfast, any small stresses you’ve experienced will already be accumulating. Starting the day in a rush can mean that we end up feeling tired and grumpy before we even reach work. If you snapped at your kids/partner/flatmate… you might be feeling guilty and low. If they snapped at you (after everything you’ve already done for them this morning!) you’ll be feeling tetchy. If you decided to skip breakfast, you’ll feel lethargic and if you try to boost your energy levels with sugary cereals, pastries and caffeine then you’re in for a blood sugar crash…

When the behavioural scientist Paul Dolan came out recently and said that evidence pointed to single women in their 40s being happier than their married mother counterparts, I thought, ‘Hallelujah’. Not because I agreed with all of his statement (Dolan has since modified his comments after misinterpreting some of the data), but because finally someone was acknowledging that being a single woman of ‘a certain age’ is a good thing. I have just turned 44, I don’t have children and I have been happily single for a number of years. I’ve never felt defined by whether I have a partner or not, even when I’ve been in relationships, and I love the freedom and flexibility my life gives me. Yet I still have to defend myself to others, who see…

If you go down to Anston Stones Wood today, you may be in for a surprise. For this limestone forest near Sheffield, UK, is used as an open-air studio by James Brunt (jamesbruntartist.co.uk). On any given day, unsuspecting walkers might chance upon his hypnotic designs. Under the yew, beech and ash canopy, beside brooks frequented by woodpeckers and blue kingfishers, he creates patterns out of sticks and leaves. The concentric circles and spirals he fashions appear to be both a natural part of the landscape and otherworldly, like woodland crop circles or rings left behind by fairies. “I’ve always been an artist, but I never felt fulfilment until I started doing this work,” says James, who studied Fine Art at the Byam Shaw School and worked in galleries in London…

1 Everybody Died, So I Got a Dog by Emily Dean New beginnings tend to come from hard places, and Emily Dean found herself in one of the hardest possible places–first, losing her beloved sister to cancer, and then seeing both her parents die within the space of three years. Her memoir makes no attempt to disguise the rocky matter ahead: “This is a story about losing an entire family and gaining a dog,” she announces at the start. “But then you’ve probably already guessed that. As spoiler titles go, this one is up there with that film The Assassination of Jesse James by the Coward Robert Ford.” What is a surprise, though, is that a book about devastating loss can prove to be so hopeful and affirming. “When you…

When you stop to think about it, pretty much any activity can be made into a more mindful one. Taking time out of our busy days to stop, breathe, engage the senses and express gratitude for the joy in our lives doesn’t have to be done in a special class. Applying these principles to everyday tasks–such as the simple act of getting dressed–means you’re making small, subtle changes on a regular basis. Clothing holds real meaning in our lives. It’s one of our key forms of communicating with ourselves and the world around us; combining form and function with fabrics, textures and shapes. But over recent years, our shopping habits have changed. Where once we may have had fewer items, saved for and treasured, we’ve now replaced them with a…

In April of this year, Observer newspaper journalist Carole Cadwalladr stood before the biggest names in the technology industry in Silicon Valley and told them that they had broken democracy. In her TED Talk, which has been viewed by 2.2m people to date, she revealed how a company called Cambridge Analytica had harvested the data of millions of Facebook users and used it to influence voters in the 2016 US elections and in the UK’s EU referendum. This compelling story has now been made into a Netflix documentary, The Great Hack, which highlights in shocking detail how Cambridge Analytica was able to gain access to personal information about Facebook users and their friends without their knowledge. This data was then used to target undecided voters with Facebook ads intended to…

Everything we need to know about managing money is summed up perfectly by Mr Micawber in the Charles Dickens novel David Copperfield: “Annual income twenty pounds, annual expenditure nineteen [pounds] nineteen [shillings] and six [pence], result happiness. Annual income twenty pounds, annual expenditure twenty pounds ought and six, result misery.” Or, to put it another way, spending more than you earn will only lead to trouble. It’s the simplest of concepts, yet each day millions of us break that golden rule–our outgoings galloping ahead of our income. Sometimes this is unavoidable–we all have unexpected expenses that can push us into the red (an expression dating from a time when accountants would write negative figures in red ink) but if we don’t bring ourselves back to black quickly, then the problem…

٭ EXPLORE THE STARS Not sure which constellation is which? Download the SkyView app, hold your phone up to the sky and discover the stories behind the stars. ٭ LEARN TO HOOT You’re almost guaranteed to hear either a barn or tawny owl while walking at night, so use YouTube to learn the difference and see who’s about! ٭ FAMILIARISE YOURSELF If you’re visiting somewhere new, take a trip in the daytime first to familiarise yourself with your surroundings. ٭ BRING A BLANKET Stargazing can be addictive–look up too long and your neck might start to ache. Take a blanket and lie down on the ground for a more relaxing way to watch the sky. ٭ TREAD QUIETLY Nightwalks bring you closer to nature, but avoid scaring away more elusive…

The final straw Do your bit to keep dangerous disposable plastic straws out of the ocean with a reusable metal straw you can take with you wherever you roam. Sand Cloud’s stainless steel straw comes with a cleaning brush and a burlap travel pouch, and 10% of profits also go towards charity. Made to last Keep your pins smooth without resorting to disposable plastic razors with this smart-as-anything shaving set. The beautiful metal and wood razor is made in the UK comes with a vegan, paraben-free orange and lavender shaving balm, as well as five more razor heads, all packaged in recycled cardboard. Brush better Choose a BPA free, fairly traded and vegan-friendly toothbrush from Boobalou. 'The Environmental' is made with bamboo, which is a great natural material as it’s…