Innholdsfortegnelse for November 2019 i In The Moment

This month, we are exploring the theme of freedom – the freedom to be ourselves, to feel comfortable in our bodies, to express ourselves physically and creatively; the freedom to be spontaneous and say ‘yes!’ to new and unexpected experiences – and the freedom to say no when we need to slow down and give ourselves a rest. In our busy lives, where the demands on our time often outweigh the time we have to give, it can be hard to step back and own these freedoms, yet they are surely a path to a happier self. It seems to me that, as individuals, some of these freedoms come naturally to us, and others we are required to work at. Creative freedom I embrace with ease – recipes, sewing patterns…

Seasonal serendipity The other day I was talking with my husband about how I couldn’t wait for autumn (our favourite time of year) and that I was looking forward to seeing all the trees change colour, and who would have thought that the same day I would get my next issue of In The Moment, and what’s on the front cover? Autumn trees! Might I also add the 2020 diary was a lovely treat – I can’t wait to use it next year! Hayley, via Instagram Sharing is caring I’m a subscriber to In The Moment and have never enjoyed a mag so much. I love to keep each edition and refer back to the articles or re-read issues when I can. I often recommend it to clients and colleagues…

ASPARAGUS & WALNUT MASH ON TOAST 1 Roast 100g (4oz) walnuts in a hot, dry pan and then leave them to soak in water overnight. 2 Heat water in a pot until boiling. Take 200g (7oz) asparagus and 100g (4oz) baby spinach and blanch them in the hot water for 2 minutes before draining and plunging into cold water. 3 In a food processor, blend the asparagus, spinach and walnuts together. Season with a little lemon juice, a pinch of cayenne pepper, and a pinch of salt. Add a dash of rapeseed oil if needed to create a smooth consistency. 4 Spread on a piece of crispy toast. Top with paprika and chilli, or an egg. Find this recipe, and more, in Space10’s new cookbook, Future Food Today (Frame, £32),…

There is undeniable beauty in every season but as winter descends, the call to hibernate is real. While the building blocks to wellbeing remain the same all year round, including movement, nutrition, environment, rest, play and social connection, we are wise to take our cues from Mother Nature and tailor our nourishing practices to respect the energetic flow of the seasons. There are delights intrinsic to winter – the play of light through bare trees, crisp frosty mornings, wrapping up in warming layers and the festivities of Christmas and New Year to anticipate and savour, but plummeting temperatures and diminished daylight can leave us all feeling depleted, down and demotivated. We need to proactively build a self-care toolkit to buffer ourselves from low mood and fatigue, or the depression experienced…

The ideas we internalise about ourselves can be both positive and negative, but when these affect our self-belief, we can struggle. Positive self-belief comes from challenging our internal critic and taking steps to fuel confidence in our own judgement, skills and abilities. When car manufacturer Henry Ford said, “Whether you think you can, or you think you can’t, you’re right,” he summed up how potent and self-fulfilling that internal critic can be. Put like this, it seems relatively easy to change, just learn to think more positively and the problem’s solved! But in evolutionary terms we tend to be wired towards negativity because our survival may have once depended on being risk averse, so it can take time and practise to reinforce the positive. But how? Some of the critical…

Obligation is likely to keep our calendars full, but being busy with a blocked-out diary means there is always something to do and an expectation to meet, and this can be exhausting. To live like this means we are forever beholden to others and not doing things for ourselves. Bring more joy into your life by focusing on your calendar and making it more about your needs and desires. * Plan joy Create a list of events or activities you’d like to experience and block out time in your calendar with the intention of actively following through with these plans. These may not be spontaneous events as such, but I believe that spontaneity is something that you have to learn and allow yourself to be open to. By bringing more…

Like so many women, I’ve struggled with my body image for most of my adult life. I’ve grown up surrounded by the message that how we look is important; that conforming to the slim, feminine ideal is something we should be spending our time, energy and money on. But recently things have begun to change. I’ve spent the last year actively following people on Instagram who do not look like 90s supermodels. Women of all ages, abilities, ethnicities, sexual orientations and body types. And I’ve finally started feeling better about myself. It made me remember when I was exposed to a real variety of bodies in the flesh, and how that was actually the most accepted I have ever felt in my own skin. I first went to Burning Man…

After being with our partner for a long time, or getting caught up in the daily grind, it’s not unusual for a relationship to feel like it’s getting tired. Being pulled in different directions by life’s competing demands can mean that the relationship we were once so energised by loses its spark – and we’re left wondering how to reignite it. Our relationships take continued investment of time, energy, effort and emotion in order to prosper and thrive. When we first embark on one, we enter into the great unknown, and there’s a whole lot of getting-to-know involved. Over time, and as we gather more shared experience, we don’t have to invest as intensely as we did at the outset. We settle into a rhythm and hope that we don’t…

1 Stress can cause digestive problems and certain foods can place stress on the body. Kinesiology can help to reduce stress and also identify / realign potential food sensitivities. 2 Could limiting thoughts be stopping you from getting well? Kinesiology can help to address negative thought processes that are sabotaging our ability to move forward. 3 When we are injured, the body adapts in order to protect the injured site. Kinesiology can help to return the body to normal when it has got stuck in the same ‘holding pattern’ after it’s healed. 4 As kinesiology focuses on restoring energy in the body, it can be useful for helping to boost mental and physical performance too. 5 Kinesiology can potentially benefit clients who have experienced a trauma in the past, without…

My daughter is learning to write. She’s known how to map out the curves in her name for a while now, but her un-self-conscious enchantment as she learns to decode the written world around her has been a joy to behold. Of course, there are frustrations, too. Today she’s unhappy with how her S’s come out – taller and more adventurous than the other characters on the page. As we sit at the kitchen table drawing loops and lines together, I recall the weekly handwriting lessons I had as a girl. ‘Cursive’, I’ve since come to learn it is called, but at the time it was just ‘joined up writing’, the next step along from those wavy lines we scribbled in play. Most of us can recall tracing dotted shapes…

It’s often thought that as we progress in life, we need to upgrade our homes – moving to bigger properties, having more rooms and so forth – but for ‘craftivist’ Sarah Corbett, her small studio apartment in East London is all she needs and she has no desire to upsize. The open plan space consists of a living area and a small kitchen, with a mezzanine level where she sleeps, with the bathroom o! the sleeping area. “I love that I can see everything in my space,” Sarah explains. “I have quite an active imagination, so if I lived in a bigger home, I’d always be worrying that there was a murderer in the next room!” She even has a convex mirror attached to a radiator on the lower level…

Archaeobotanists have discovered that flatbread is a staple of human vitality that predates the agricultural revolution. As early as 14,400 years ago, nomadic hunter-gatherers were making flatbread. Imagine foraging for wild cereals, de-husking them, grinding them with stones, mixing them with water, kneading bread and baking it on hot stones over an open fire. INGREDIENTS MAKES 4 * 300g (10½oz) plain flour, plus extra for dusting* ½ tsp salt* 50ml (2fl oz) olive oil* 185ml (6½fl oz) oat milk* 1 tbsp vegetable oil, for cooking METHOD 1 Combine the flour, salt, oil and oat milk in a bowl to make a soft dough. Sprinkle the work surface with flour, turn out the dough and knead for a few minutes until it’s smooth. Add another teaspoon or two of flour if…

Leslie Jamison’s first essay collection was he Empathy Exams, released in 2014. That time, she started in the personal with the staggering title essay, then shifted her gaze towards external subjects. In Make it Scream, Make it Burn the journey is reversed: she begins with other people’s stories, and gradually turns focus onto herself. But that makes it sound like the boundary between self and other, observer and observed, is ever something simple. Jamison’s subject, the question she keeps returning to, is how contact transforms every party in the encounter. She writes that “every relationship is a collaboration”, and she means absolutely every relationship – romantic, parental, even our connection with nature. So the opening essay here is the eerie, beautiful ‘52 Blue’. This is the story of the loneliest…

Fire starter Fall in love with cooking outdoors with this wonderful, and surprisingly portable, Bon-Fire Range tripod – ideal for camping trips, beach escapes or just setting up in the back garden. You can grill veggies, boil the kettle and fry meat all at once on the multiple surfaces of the bonfire. A thing of beauty to invest in. £119.99 suttons.co.uk Country to city So simple, so delightful. This waxed backpack from Fjallraven will hold all your essentials on hikes and trips to the forest, and is designed to last you a lifetime. An inner laptop pocket and comfortable padded shoulder straps make the Foldsack No. 1 perfect for use when you’re back in the city, too. £110 fjallraven.co.uk Snuggle up The only part of Patagonia’s brand-new recycled Better Sweater…

A few years ago, I was a bit down. It was vacation time and the sun was shining, but there were a number of unpleasant things going on in my life and I was angry with someone. In that condition, I was ruminating in a lavish Spanish garden full of flowers, although I didn’t really see them. They were just there. Then my eyes locked on a wilted bloom. When I looked a little longer, I saw more wilted flowers. And I also saw buds that could burst any moment, and a flower that had already become some kind of black fruit, carrying the seeds for the future generation of that plant. Without thinking much about it, I picked a few flowers and arranged them in the right order on…

Decorating your home for the holiday season need not be expensive or stressful. As with most things in life, less is most definitely more. There’s no need to completely transform your home (unless you really want to, of course) – you can simply add touches here and there that will bring festivity to your space in an effortlessly stylish way. And you can make decorating an enjoyable part of the process in the run-up to Christmas by involving children in making things both for displaying and for gifting. Given the commercial pressures we all feel at this time of year, with advertising at every turn asking us to buy expensive presents and decorations, going handmade can also be a way to avoid a high street scrum, save money and ensure…

We’ve got something for every guest in our selection of delicious starters, as not only are all of these recipes vegan, they’re gluten-free too. For a warming bowl you can make in advance, there’s velvety pumpkin and red lentil soup. If canapés are more your style, sweet potato ‘toast’ and aubergine bruschetta are both simple enough to be made just before serving with minimum prep. For a refreshing entrée you can make the day before, no-cook rice paper rolls are a crunchy, colourful option (and great fun to make with kids). Finally, sweet and fragrant maple and cinnamon roasted walnuts will keep your guests going while you get the mains in the oven. Velvety pumpkin & red lentil soup This golden vegan soup is the perfect prepareahead, seasonal start to…

DID YOU KNOW? An oral spray delivers vitamins directly into your bloodstream, rather than relying on your digestive system to process them. Busy lifestyles, changing diets and less time outdoors, perhaps it’s no wonder that our bodies are feeling deprived of the nutrients we need to live our best life. But thankfully, there’s help out there in the shape of BetterYou, an innovative natural health company that’s been breaking new ground in the field of supplements since 2006. BetterYou, working in conjunction with the Pharmacy and Pharmacology Research Team at Cardiff University, has developed a highly effective way to take supplements – that doesn’t rely on the digestive process to ensure they get to work. Instead, the British company’s range of oral sprays are absorbed directly into the bloodstream via…

#ragrug Find inspiration for making your own eco-friendly rag rug from fabric scraps to brighten up your home this winter @kay.iffert @breivikdesign @thefarwoods @raggedlife WHAT IS? DASH Dietary Approaches to Stop Hypertension is a diet for those with high blood pressure, focusing on whole grains, fruit, veg and low-fat dairy. American Academy of Neurology research also found that a DASH diet may reduce the likelihood of a person developing depression. Antiques road show As we continue in our efforts to reduce, reuse and recycle, more and more of us are looking to the past to find our future homewares and accessories. Plus, spending time perusing antiques and vintage shops is a lovely way to pass a crisp winter’s weekend. Not sure where to go? Carmarthenshire in south Wales has shared…

Bring more mindfulness into your day with feel-good features every month. With this introductory offer you’ll receive a set of Orla Kiely mugs when you subscribe. GREAT REASONS TO SUBSCRIBE… * Bonus Orla Kiely mug set – worth over £40!* Save 18% – pay just £29.49 every 6 issues* FREE paper gifts and pull-outs every issue!* Free UK home delivery* Adventures near and far for a healthy body and mind 3 easy ways to subscribe CALL NOW on 03330 162 153† (quote code ‘ITP030’) ORDER ONLINE at www.buysubscriptions.com/ITP030 FREEPOST your completed order form SEE BOTTOM OF ORDER FORM FOR DETAILS †UK calls will cost the same as other standard fixed line numbers (starting 01 or 02) and are included as part of any inclusive or free minutes allowances (if offered…

1 You’ve arranged a holiday with a friend and realise you have an extra day that you could use to explore solo. You: A Extend your trip by 24 hours and pursue your dream to live like a local.B Ask your friend what she would prefer you to do.C Go home with your friend, secretly hoping you get the chance to go back there one day 2 While driving down a country lane your tyre goes flat. What happens next? A Grab the spare and start to jack the car, you’ll be back on the road in no time.B Panic, call your partner for reassurance, then call roadside rescue.C Patiently sit in your car, praying someone sees you and saves you before it goes dark. 3 There’s a movie out…

* Permission granted! Do you find yourself naturally turning to others to seek their permission to pursue your desires? Instead, grant yourself this permission: give yourself the ‘yes’ you’re waiting for and know that it’s okay to make a well-considered choice and take action in the direction of your desires. * Balance your social and solitary time. Some time to yourself is useful to reflect and replenish, while hanging out with others can lift your spirits and strengthen relationships, and each has their place. If you like to spend free time solo, try sharing the experience with a friend. If you’d do anything to avoid your own company, schedule in some solitude. * Take control of your finances. Sorting out your money will certainly make you feel much more self-sufficient.…

1 For vegans, aim to incorporate foods fortified with vitamin B12 into your diet two to three times per day. 2 Seafood sources high in vitamin B12 include clams and oily fish such as sardines, salmon, trout and tuna. 3 As we only need to consume relatively small amounts of vitamin B12, a standard multivitamin will often provide our recommended daily intake and boost levels of other useful vitamins too. 4 Vitamin B12 supplements are recommended for those at risk of B12 deficiency, including older adults, pregnant or breastfeeding women, anyone with intestinal problems and those who have had stomach surgery. However, always consult your doctor before taking any supplements as you need to know the dose suited to your body.…

* Schedule in some micro moments of freedom It may sound like a bit of an oxymoron, but this can really help you become more open to your instincts. “Block out an hour in your diary for something spontaneous,” Naomi advises. “Don’t plan any of the details of that hour until you get there and then see what happens. Ask yourself the question: ‘What would I like to do right now?’ Then try your best to remove any of the barriers to doing that thing.” * Decide to say yes Just as we need to give ourselves permission to say no to things that don't bring us joy, we also need to allow ourselves to say yes to things that will! There are times when we say no on autopilot,…

“What we see and hear repeatedly really matters. We can’t always control what we’re exposed to in real life, but we can design an online wallpaper,” says Natasha Devon MBE, an activist and author of A Beginner’s Guide to Being Mental: An A-Z. “Go through your feeds and mute, block or unfollow anyone who is posting content which makes you feel anxious and insecure. Seek out positive role models to ensure your feed is both diverse and celebratory. My recommended follows are @NerdAboutTown @BodyPosiPanda @FelicityHarward @JSkyChat and @TheOneArmedWonder.” Lottie Storey recommends this great trick: “The classic test is to cover up the caption and if the image makes you feel inadequate, unfollow. Visuals are so powerful.” Natasha also challenges us to focus less on our bodies. “We’re most often praised…

Here’s the thing: I’m fat. And I’ve always been fat. Well, maybe not always. I suppose most doctors would say that I had every opportunity to be a normal, happy, thin kid. But instead I turned into a fat, supremely awkward weirdo. I grew up in a predominantly white Southern suburban community [in the US] – and I was the epitome of a big, black and beautiful African queen trapped in an ocean of dainty-lipped, pale-skinned sea nymphs. Though I was always the fattest, the slowest, and the least athletic, I idolised the stereotypical beauty of cheerleaders. Despite my complete lack of natural flexibility and balance, I tried to join my middle school cheerleading team. A few years later, I became obsessed with losing weight. Harbouring sustained hatred for your…

Want to reignite your creativity as Christmas approaches? Maybe you’re looking for something fun to do with your loved ones? Thanks to Mind’s Crafternoon, you can do both this month, while raising money for a worthy cause. The idea is simple: host a fun-filled afternoon of crafting and ask your friends to make a small donation to Mind, the leading mental health charity in England and Wales. You could even raise more funds by offering a slice of cake, a mince pie, or a cuppa. You don’t need to be a crafting pro to take part. Anyone and everyone can join in a Crafternoon. Just head to mind.org.uk/crafternoon to request your Crafternoon kit. It’s filled with templates, recipe cards, banners, bunting, and all the ideas and inspiration you need to…

Cold winter days really call for WARM SHADES OF RED This winter collection was inspired by the Middle Kingdom. It was crafted from nature’s very own materials and created for women all around the world. Designer SHOP ONLINE • ORDER A CATALOGUE www.gudrunsjoden.com WELCOME TO MY STORE AT 65-67 MONMOUTH STREET, COVENT GARDEN, LONDON You can also visit our webshop, call 0800 056 9912 or e-mail order@gudrunsjoden.co.uk. Free shipping, fast delivery and 30 day return policy!…

When was the last time you trusted your gut instinct? Maybe you landed a great new job because your gut feeling told you you’d be perfect for the role. Or perhaps it told you that today wasn’t the day to dash out without a coat. From the biggest to the smallest decisions, every day we rely on that tiny, little voice – our gut – to tell us what to do. So, when there are so many conflicting messages about what food is good or bad for us, why not trust your gut? Why make the switch to fibre-rich food? The World Health Organisation says we should consume 30g of fibre per day – but in the UK most of us get just 18g. Genius’ Gut Lovin’ Fibre Fest Cob…

Stay the night If space is limited, then there are lots of beautifully designed sofa beds around. Gone are the days of lumpy cushions and a bad night's sleep – this Haru sofa bed will fit a snug corner and will mean that guests can stay in comfort. Add a contrasting cosy blanket and snuggle up with a classic movie. £279 made.com Read along Follow in Sarah’s impressive footsteps and start crafting towards a better world. For guidance, make sure to have a copy of her book How to be a craftivist: The art of gentle protest in your reading stack. Her inspirational words will have you engaging in your own ‘quiet activism’ in no time at all. £12 craftivist-collective.com Paper party Sarah has crafted some colourful garlands using paper…

My first few hours in Tallinn are a blur. A quick phone call to my husband to let him know I’ve arrived at my hostel safely; an attempt to ground myself with a cup of tea (with teabags brought from home), then I’m out on the ancient streets of the Old Town, wandering around without a plan or a map. There’s no ignoring the clamped sensation in my throat and jitters in my stomach as I scuffle along the cobbled roads, hordes of tourists filtering past, some of them in groups, some in couples, most of them not a loner, like me. I can’t take anything in. Not even the medieval beauty of Estonia’s capital seems to be making an impact on my sensorium. It’s an odd feeling and one…

For some of us, the festive season is a chance to gather with loved ones and spend precious time together. No matter what age you are, or whether you’re a parent yourself, the feeling of ‘going home for Christmas’ can bring warmth and excitement. Or maybe you feel the joy of hosting the people you love in the comfort of your own home. Yet even when we look forward to the prospect of spending time with our relations, the reality can be less harmonious. No matter how well we get on with our family, we often lead pretty separate lives. For 51 weeks of the year we go about our own business, but come Christmas we’re often all squashed together under one roof. Even the friendliest of families can start…

We are living in lonely times. Nine million people in the UK are now reporting feelings of loneliness, which can intensify at Christmas. The festive season is sold to us a chance to come together, but some of us just don’t have anyone to share Christmas with. Rather than enjoying the holiday season, it can end up being a rather bleak and unhappy experience. “Christmas is a celebration of togetherness,” says consultant clinical psychologist Dr Roderick Orner. “That’s good and well and just as it should be for all those who are fortunate enough to be in company at Christmas. For those who are not, the ritual can accentuate loneliness, or the feeling of loneliness. Even giving presents is very symbolic: something from one person to another that confirms a…

Gingerbread stars Edible decorations are twice as good as the regular sort: not only do they look great, but they’re delicious too. And they’re very easy to make – perfect for getting children to help out (particularly if you promise to let them test them once they’re baked!). Sarah’s recipe creates wonderfully chewy biscuits that will fit in perfectly with a traditional or Scandinavian décor scheme. Find out how to make your own batch of biscuits at bit.ly/gingerstars Cranberry garland Tangy cranberries are always associated with a Christmas feast, but these shiny red berries are also perfectly suited to decorating. Like orange slices, cranberries will need to be prepared for crafting (you can find full instructions on Sarah’s blog at bit.ly/cranberrygarland) – if you simply use fresh berries they won’t…

With this array of plant-based dishes, we can all enjoy the best of the season together. Each of these flavourful recipes can be served as a main or a luxurious side. Looking for an alternative to nut roast? Try UK MasterChef Finalist Jackie Kearney’s savoy-wrapped quinoa roast. Cooking a traditional feast? Serve pimped-up oven-roasted roots with your usual plate. Plus, a fresh idea for leftovers! Savoy-wrapped quinoa roast This delicious vegan roast is the perfect centre-piece INGREDIENTS SERVES 6 * 1 tbsp olive or other vegetable oil* 1 red onion, diced into 5mm (¼ in) pieces* ½ courgette (zucchini), diced* 1 carrot, diced* 1 leek, finely sliced* 5 chestnut mushrooms, diced* 100g (½ cup) quinoa or couscous* 750ml (3¼ cups) vegetable stock* 150g (1¼ cups) cashews* 1 thick slice of…

1 SUZY READING A mother-of-two, chartered psychologist, yoga teacher and health coach, Suzy specialises in self-care, helping people manage their stress, emotions and energy. You can join Suzy’s wellbeing community at suzyreading.co.uk Suzy shows us how to adapt our self-care rituals for winter on page 20 2 CLAIRE MUNNINGS Claire is a health and wellbeing journalist interested in women’s issues. She enjoys writing about ways that we can reconnect with our bodies and live more mindfully. Claire explores the joy to be found in spontaneity on page 39 3 CHRISTINE LIU Finding more eco-friendly ways to navigate life is Christine's passion. Read her ideas for a more pared back lifestyle at simplybychristine.com Christine shares how she uses minimalism to stay present on page 78 4 KATIE ANTONIOU Katie is a…

Wake up well With the arrival of darker mornings, getting up and out of bed can become a daily challenge. The Lumie Bodyclock Shine 300 helps by mimicking the light and colour of a real sunrise, so when you wake you feel properly refreshed. And, regulating your sleep-wake cycle has been shown to boost energy and mood. £129 lumie.com Uplifting aroma Infuse your space with a renewed sense of calm and positivity with the help of this Neal’s Yard aromatherapy blend. A mix of stimulating black pepper, refreshing grapefruit and uplifting jasmine, the aptly named Optimism is designed to help balance your mood so that you feel lighter and brighter. £15.50 nealsyardremedies.com Natural remedy HRI Good Mood contains St. John’s Wort, and this traditional herbal medicinal product is used to…

When was the last time you ‘popped in’ to see someone without texting them first? Or went out with friends for a spur-of-the-moment lunch date that hadn’t been in the diary for three weeks? In today’s busy, technology-driven society, spontaneity seems to have gone out the window. We have apps to tell us exactly which route to take, synced calendars that keep us up to date with our family plans, and instant communication methods that allow our friends to tell us exactly what they’ve got going on that day. But although this means we can be more prepared and efficient with our free time, this level of organisation is not always good for our emotional wellbeing. Research suggests that being too busy can stifle our creativity, while a jam-packed calendar…

Q I really want to write a book but I’m too scared to start. I have been to workshops and courses and I’ve read every book going about how to write. I’ve got the plot for my book and I know all the characters but for some reason I have this massive block. What if I’m not a good writer? What if the idea is a load of rubbish? Then I look at all the brilliant writers out there who are really successful and think, who am I to write a book? How would I ever get it published? I have thought about my book for so long but when it comes to the cold, hard reality of sitting down and doing it, I find a million and one excuses…

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Last year, Kim-Joy brightened up our screens on The Great British Bake Off with her quirky, colourful and inventive creations. Initially, she seemed timid and self-conscious, but her baking skills shone through every week, winning her a well-deserved place in the finals. For Kim-Joy, making it that far was a real achievement, as she’s struggled with social anxiety for many years. As a teenager, Kim-Joy was so quiet that she barely spoke at all. She had a close friend when she was at primary school, but when she moved to secondary school at the age of 11, that friend no longer wanted to hang out with her. She found it hard to make new friends and withdrew into herself. “I just started talking less and less, to the point where…

Creative writing and, indeed, poetry therapy have become an increasingly popular route for those looking for ways to improve their wellbeing. Yet putting pen to paper in order to process thoughts and feelings is actually an instinctive tool we learn very early on. Over the years, I’ve experimented with writing short stories, half a novel, a chapter of a memoir, a third of a screenplay and many journal entries. Yet for me, the most transformative and enriching writing form has been poetry. It’s offered a different ‘way in’, and on many occasions has channelled a new awareness and fresh insights from my psyche onto the page. I’ve also experienced a real sense of achievement when writing a simple poem. Every word counts. A poem is succinct, packed with meaning. Unlike…

Waking up in the morning should be a gentle process, to the faint sound of an alarm or perhaps the peak of a sunrise. Yet I can admit that at the sound of my own alarm, the first thing I usually grab is my phone (which is also my alarm). My morning routine then starts as the screen brightens my face, opening an inbox of new emails, social media notifications, and things that the online world begs me to look to. There’s no denying the power of technology and its ability to advance our lives, but is it really making our lives better? The convenience of a smart phone is in being able to quickly reference an email or find a new place to eat, and, without our phones, it…

When I was a child, one of my favourite books was Brother Eagle, Sister Sky: A Message from Chief Seattle. It centres on the belief held by the North American indigenous people that this Earth does not belong to us, rather we belong to it. I would lose myself in the dreamlike illustrations that accompanied the wisdom shared by the respected tribal leader, Chief Seattle. He explained: “We did not weave the web of life, we are merely a strand in it. Whatever we do to the web, we do to ourselves.” More than a century and a half ago Seattle was making an impassioned plea that when we harm the Earth, we are also harming the people who live on the Earth. Today, in a world where experiencing anxiety…

The Indian Summer is over, the clocks have changed, and your woolly socks are on until spring. But don’t pack your tent away just yet – the time when autumn slips into winter is one of the loveliest in which to get exploring. Once you embrace getting outside in autumn, it may quickly become your favourite season of all. The weather has mellowed (no more baking hot days trying to avoid sunburn), the trees have turned to russet and gold – and all the kids are back to school, leaving the UK’s best campsites, hiking trails, lakes and beaches half-empty. Autumn is the perfect time to head to your favourite campsite. While many bigger sites are only open from April to September, a surprising number are open year-round. Camping is…

Choose somewhere small * If it’s your first time travelling alone, ease yourself in gently by visiting a town or city that’s small, manageable and easy to get around. It could be somewhere that’s just a train ride away. Get up high * Find a high point in the city and climb it – churches and cathedrals usually do tower tours. It’s a great way of ‘taking in’ the city and mentally mapping out where you’re going to go. It also makes for some impressive selfies. Take your sketchbook * Sketching the architecture, people and nature around you is a wonderful way of taking in your surroundings and being in the moment. You don’t have to be a gifted artist – these pictures can be for you and you alone.…

The average mum has just 17 minutes to herself a day, according to a 2014 survey. Seventeen! ‘Me-time’ is an essential restorative ingredient for feeling calmer and more able to appreciate all the good things in our lives. At Christmas, me-time is even more important. Ironically, it’s also when that precious time gets torpedoed by festive commitments to our families, friends and, well, just about everyone. The result: Christmas becomes a stress-fest. Then there’s the flipside – lots of us know all too well the feeling that everyone else is having festive fun while we’re counting down the days until January. However…. all this is set to become a nightmare of Christmas past. This year you can reinvent your festive me-time. And much like making your Christmas cake, the best…

With the pressure to create the perfect Christmas weighing heavily from the opening chords of the first Christmas radio jingle, the stress on our minds and our purses can be immense. But it doesn’t have to be that way. “I have a festive LAY [Look After Yourself] programme dedicated to supporting women to cope with the pressures of Christmas,” says Karen Heras-Kelly, empowerment coach at A Tribe Called Woman (atribecalledwoman.com). “If gifting feels like a burden, choose a different route and get creative with ways you can demonstrate your love.” Get crafty instead Instead of buying generic gifts, why not make something personal instead? Jayanthi Ezekiel, founder of Maiden Aunt (maidenaunt.com), set up mental health charity Mind’s ‘Christmas Crafternoons’ especially for this purpose. “At this time of year, you can…

Festive food. We get so excited about it and often spend weeks, if not months, planning what we’re going to eat and who we’re going to cook for. Healthy eating is shelved in favour of salty snacks and sugary treats, and it’s the only time of year where it becomes acceptable to make every evening a ‘go on, just one more’ type of night. It’s fine to indulge ourselves from time to time, but there can (of course) be too much of a good thing. What starts out as something enjoyable can turn into a gastronomic endurance test. Vegetables are replaced by vol-au-vents. Morning smoothies are swapped for leftovers. It becomes normal to polish o! a box of chocolates in front of the TV. And, inevitably, after the feast comes…