Our Latest Blogs

Health Is Built in Ordinary Days

Mon, 16 Mar 2026 13:11:15 Z

If you’ve ever been on a Deva Yoga Retreat and eaten one of the meals, you’ll know one thing straight away:

For me, food is about proper nourishment. Full flavour. Real satisfaction.

I’m a Nutrition & Health Coach, but long before that I spent over 25 years working in the food industry. I lived and breathed food then, and I still do.

Food has shaped my life. Feeding people is how I show care. These days, that love of food is layered with science, physiology, and a deep respect for what food actually does in the body.

Over the years, my philosophy has become very clear.

Why I Do This Work?

I didn’t become a Nutrition & Health Coach because I wanted to talk about calories or hand out rigid plans.

This work is deeply personal.

I first trained as a Positive Psychology Coach because I was fascinated by what helps women flourish: resilience, purpose, mindset and meaning.

But I realised that, for me, food was the leverage point. So I extended my training and qualified in Nutrition too.

I believe in journaling. I love a reframe. But if you’re exhausted, under-fuelled, and riding blood sugar highs and lows, everything feels harder than it needs to be.

Food isn’t separate from wellbeing.
It underpins it.

At the same time, I never liked the narrative that women beyond 50 are somehow in “decline”.

That we should expect less.
Move less.
Eat less.
Shrink.

It never sat right with me.

What I see again and again is that women are warriors, and they need proper support.

One of the most powerful forms of support is food.

Not extreme diets. Not restriction.
Just consistent, nourishing meals that stabilise energy, support hormones, and keep the body functioning well.

Food is one of the greatest levers for health.

Alongside yoga, of course.

Why Midweek Matters

Midweek is where real life happens.

Not in January with a new plan.
Not even on retreat.

But on an ordinary Tuesday, when you’re tired and everyone needs feeding.

Lives are busy. Women are stretched. And food has quietly become just another decision to make, another thing to “get done”.

Add to that the food industry engineering ultra-processed products to be convenient, addictive and hard to resist, and you have the perfect storm for poor health.

That’s why I focus on midweek.

Because what you do most days matters far more than what you do occasionally.

A proper breakfast.
A balanced plate.
Something cooked instead of unwrapped.

These things may seem small, but they add up.

Midweek meals are quiet investments in our future selves.

Retreat gives us the space to reset and feel the difference.

Home is where we practice it.

From my table to yours,
Fiona
Getgood Nutrition & Health
@fionagetgoodnutritioncoach

Year of the Horse

Sat, 28 Feb 2026 21:05:34 Z

If you’re born in 1942, 1954, 1966, 1978, 1990, 2002, 2014 and 2026, this is your Year - The Year of the Horse!

Horses are considered to be elegant, strong and powerful animals. People born in the Year of the Horse will share some characteristics with the horse such as being brave, strong, courageous and independent, they also have a keen eye and strong logical thinking. However, they struggle to hide their emotions and their feelings will easily be shown on their face!

In Chinese culture the horse is considered to be a lucky animal admired for its strength, spirit and sociable nature. Due to these traits they believe that the Year of the Horse will bring opportunities for progress, exploration and positive change. While 2025 was the Year of the Snake, known for its wisdom and intuition, 2026 shifts towards a more dynamic and outward moving energy.

What to expect in the Year of the Fire Horse? A lively and forward moving year - It will be filled with energy, optimism, opportunities and growth.

For some this might be new journeys, new projects or it could be a year to strengthen foundations and make bold strides towards long term goals.

This is seen as a favourable time for personal development, career steps, travel and new beginnings.

Happy New Year!

Charlotte

🌿 Late Summer — Transitioning 🌿

Thu, 18 Sep 2025 13:22:17 +0100

Did you know that in Chinese Medicine there are five seasons, not four?
✨ Spring
✨ Summer
✨ Late Summer
✨ Autumn
✨ Winter

In Chinese Medicine, Late Summer is considered a separate season, running from mid-August until the Autumn Equinox on 22nd September.
It’s a transitional period — the return to the middle between the expansive, outward energy of Spring & Summer (Yang) and the more inward pull of Autumn & Winter (Yin).

✨ Element: Earth
✨ Organs: Spleen & Stomach

This is a time to ground yourself, establish nourishing routines, and quietly reflect on the experiences you’ve gathered so far this year, as we move from vibrant, energy-filled Summer into the calmer rhythm of Autumn.

Late Summer is the short but powerful season of transition, a bridge between the height of summer’s energy and the inward pull of autumn. It’s a time to:
🌾 Ground yourself
🌾 Nourish your body and mind
🌾 Find balance in the midst of change

🌼 How to Support Yourself in Late Summer

Nourish your Spleen & Stomach with warm, grounding foods
Favour yellow foods such as corn, squash, sweet potatoes, and peppers
Choose cooked, nourishing meals to support your body and immunity
Reduce raw and cold foods, which are more suited to Summer’s heat

This season invites us to return to centre — steady, grounded, and ready to welcome the shift into Autumn.

With love,
Charlotte x

Pranayama: The Ancient Art of Breathing

Sun, 31 Aug 2025 16:04:03 +0100

Pranayama: The Ancient Art of Breathing

For centuries, yogis and monks have understood that the breath is a profound mystery waiting to be unlocked. It is the most intimate connection we have to life itself—the gateway to our consciousness and a direct pathway to radiant physical and mental well-being.

Think of your breath as more than just air; it is your vital energy, or prana. This is the power that can steady a wandering mind, energize a weary body, and unveil a deep, inner calm you may have forgotten was there. When we learn to harness this energy, we don't just breathe; we thrive.

So much of our modern stress— anxiety, depression, fatigue, anger, absent mindedness, agitation, insomnia, the feeling of being ungrounded—manifests in a shallow, hurried breath. But what if you could transform that? By retraining your breath to be deep, diaphragmatic, and conscious, you initiate a profound awakening within. This is the key to connecting with your deepest self and discovering the ever-present bliss that resides within you.

In this pranayama workshop, you will begin that journey. You will:

· Learn the foundational techniques of diaphragmatic breathing and yogic breath.
· Practice powerful methods to calm your nervous system and cultivate vibrant energy.
· Discover how to integrate this ancient art into your modern daily life.
· Build a solid and safe foundation for a deeper, more transformative yoga and meditation practice.

No matter your experience on the mat, mastering the breath is the true key to unlocking yoga's deepest potential. This workshop is your invitation to return to the foundation and begin your most important journey: the journey inward.

Join us and discover the power that has been with you all along.

The Joy of Kick-Ass Yoga Poses & Why They Feel So Empowering

Thu, 21 Aug 2025 13:21:52 +0100

I’ll be the first to say it—yoga is so much more than Asana. It’s a holistic practice, a moving meditation, a space for presence and self-connection. Some of my favourite classes are the slow, gentle ones that let me breathe deeply, release tension, and rest in stillness. And Savasana feels like being wrapped in a fluffy cloud.

And yet… there’s a special kind of joy in going for those strong, powerful shapes—the arm balances and inversions that make your heart race, your muscles work, and your inner cheerleader voice scream.

Whether it’s crow, Pincha Mayurasana, handstand, or a deep shoulder stand, these poses demand the kind of focus that pulls you right into the present moment, the now. You can’t be thinking about your to-do list when you’re balancing on your hands. You have to trust your body, engage your strength, and lean into that mix of courage and playfulness.

The empowerment comes not from ‘the perfect pose’ (whatever that is), but from exploring it—finding the micro-wins along the way. Maybe you float your feet off the mat for the first time. Maybe you hold it for a few breaths longer than before. Maybe you fall spectacularly and laugh about it. Every attempt builds trust in your body and confidence in yourself.

In the words of J.M. Barrie in Peter Pan: “The moment you doubt whether you can fly, you cease for ever to be able to do it.” These lines speak perfectly to the courage and trust it takes to go upside down or balance on your hands. In those moments of flight—whether it’s a wobbly crow or a confident handstand—you feel that same freedom as the boy who never wanted to grow up. You’ve stepped beyond your doubts, found your own strength, and proven to yourself that you are more capable than you might have believed.

Yoga Sutra II.46 states ‘Sthira Sukham Asanam’ and reminds us that our practice is a balance of steadiness and ease. Even in the fire of a strong pose, there is a way to soften—to feel grounded in strength and open in spirit. Arm balances and inversions are a perfect embodiment of this principle: strength without rigidity, effort without strain.

And the best part is that after a fiery, challenging yoga session, Savasana becomes pure magic. Your muscles sigh, your breath softens, and your mind melts into that deep, blissful quiet. It’s as if working hard physically opens a doorway to the sweetest rest.

Yoga will always be about balance—between strength and softness, effort and ease, flying high and lying low. And for me, those kick-ass poses are just another way to step onto the mat, meet myself exactly where I am, and feel empowered, grounded, and grateful.

After all the heat, the laughter, the falls and the flights, there’s a special kind of stillness that arrives in Savasana. Muscles unwind, breath deepens, and the mind becomes spacious, like a wide, calm sky. It’s the moment the whole journey has been leading to.

As Elif Shafak wrote in There Are Rivers in the Sky:

“The making of a new self requires the unmaking of an old one.”

And this is just what it feels like—the transformative process of releasing old patterns during intense practice, coming home to yourself, body and mind, after the physical effort, and making space for release and renewal in Savasana.

F.R.Miotti

Strength Training and Peri-Menopause

Fri, 18 Jul 2025 13:40:53 +0100

I thought I’d talk a little about perimenopause because I’m going through it, 2/3 years so far and most days I am just roasting luckily, I love being warm/hot so I can cope with that, I'm tired on a soul deep level, when I walk through the front door I’m ready for bed. Some days I’m so bloody sad, others the anxiety is through the roof! My ankles ache in the mornings, what’s that about! And obviously some days are better than others.

As a yoga teacher and PT, I know the basic pillars: eat well, sleep, and move. And I do try.

M diet: I don't crave processed stuff much anymore, unless i am due on, then I just crave the sweet stuff in all its glorious forms!

My sleep: total gamble, some nights it is nice and deep, others i am tossing and turning, others I'm a wake at 4am!

My exercise: always moving, well almost always, qigong, strength training, and yoga my three fun places of joy and brain stimulation!

So strength training is the thing I enjoy most because it’s one of the best ways I’ve found to feel good on many different levels; feeling strong! Confident, proud and calm inside all these things that we should feel about ourselves everyday.

Why Strength Training Is Essential During Peri-menopause
During this BS the body’s production of oestrogen and progesterone begins to fluctuate and eventually decline. They don’t just control the menstrual cycle; they affect nearly every system in the body.
Progesterone is usually the first to dip. this hormone promotes calmness, supports restful sleep, and balances the effects of oestrogen. As it drops, many women experience increased anxiety, irritability, lighter or irregular periods, and sleep issues.
Oestrogen also becomes unpredictable; it may spike one month and plummet the next (nothing new really!). but it does decline, and this affects everything from bone density and muscle mass to skin elasticity, energy levels, mood, memory, and fat distribution.
This hormonal roller-coaster can leave you feeling mental and most unlike yourself!

Why strength training matters in perimenopause:
1. Preserve muscle mass & boost metabolism
From our late 30s onward, women naturally start to lose muscle mass, and this accelerates during perimenopause due to declining oestrogen levels. Less muscle means a slower metabolism and an increased risk of weight gain, especially around the middle.
Strength training helps us to build and maintain lean muscle, which supports a healthier metabolism and helps you feel stronger and more energised in your everyday life.

2. Support bone density
The risk of osteoporosis increases sharply in the years around menopause. Weight-bearing and resistance exercises are proven to improve bone density, helping protect against fractures and long-term bone loss.
Lifting weights (or even using your own bodyweight) is one of the best ways to keep your bones strong and healthy for the long haul.
3. Balance hormones & reduce symptoms
Strength training can help regulate blood sugar, reduce cortisol (stress hormone), and improve insulin sensitivity, all of which play a role in the hormonal ups and downs of perimenopause… Thanks
Plus, it boosts your feel-good endorphins, helping with mood swings, anxiety, and overall mental well-being, we always feel good after a session, if somewhat knackered!
4. Improve sleep and energy
Sleep during perimenopause is pants, waking up at 4am (that’s my regular time anyway!), do you toss and turn or roll about, I feel like I’m rolling everywhere, While it’s not a magic fix,(what its.. that’s not drug or drink related!) regular strength training has been shown to improve sleep quality and support more stable energy levels during the day.
5. Boost confidence and body image
This is the biggest thing I have found in training, is the confidence it brings out in me, which I sorely lack in so many other things in my life, There’s something deeply empowering about lifting something heavy, punching something HARD, and realizing you’re capable of more than you thought., because you are!

Strength training isn't just physical, it reminds us of our inner power and helps rebuild trust in our bodies during a time of big change.
Getting started doesn’t have to be complicated
Push ups, squats, hinge, twist, lunge, pull and walking all the basic movements we need, start with 20 mins, use your knees in push-ups or start at the kitchen counter, shove a light weight into your rucksack and go for a walk, get a kettlebell keep it simple to start with, go to a yoga class(not always simple, but fantastic!) resistance bands are great, using your body its an amazing natural machine
You don’t need to spend hours in a gym or throw around massive weights to get results. Start small, move with intention, and stay consistent.
A simple routine using dumbbells, kettlebells, resistance bands, or even body-weight can make a huge difference.
Focusing on compound movements (like squats, deadlifts, push-ups, rows) that work multiple muscle groups at once, and make sure you allow time for rest and recovery too, especially if sleep is already a struggle.

(for blokes, I know you got your hormone stuff going on too, my other half would say get an axe and chop wood, which I have also heard from a tai chi master, so get out and do those powerful cross-body moves they are good for you)

Peri-menopause is shite! I know some are breezing through and I am genuinely happy for you, but for the gorgeous souls that are mental (myself included here!) it’s also a time of growth & potential.
It’s a chance to redefine what strength means to you. To stop shrinking yourself and start standing in our power, this is what I am trying to do.

I do believe in strength training and during this time of our lives it is essential self-care.
Yes the six pack looks good, but rubbish if it isn’t any use! this is not about the aesthetics, or anyone else’s opinion it is for you. For your bones, your hormones, your mood, your sleep, your energy, your confidence and sanity!
Look after yourself, get strong Ladies

Leigh
🧡 You deserve to feel strong, steady, and supported — inside and out.

Summer Health

Thu, 03 Jul 2025 14:40:46 +0100

Staying healthy during the holidays

As a nutritional therapist, I often hear from clients who feel like their wellbeing goes off track during the summer, whether it's the school holidays, a trip abroad, or simply more socialising at home. While summer is definitely a time for enjoyment and flexibility, it doesn’t have to come at the cost of your health.

In fact, with a bit of planning and a few supportive habits, summer can be a fantastic opportunity to boost your energy levels, regulate your nervous system, move more and to get some much needed Vitamin D.

Here are my top tips for staying healthy during the summer months:

Get smart about sun exposure

We’ve become so conditioned to fear the sun that many of us are now deficient in vitamin D, especially in the UK. But the sun is vital for mood, immune health, circadian rhythm and hormone balance.

Tip: Aim for sensible, gradual exposure to natural sunlight without sun cream—10–20 minutes on bare skin (arms, legs, or torso) depending on your skin type, before applying any protection. Avoid burning, and try to get your sun earlier or later in the day.

Consider choosing a mineral-based sun cream (with zinc oxide or titanium dioxide) when you do need protection, as these are generally gentler on the skin and avoid potentially harmful chemical filters.

Hydrate properly (and add minerals)

Warm weather, travel and alcohol can all lead to dehydration, which can cause fatigue, headaches, and sluggish digestion.

Tip: Aim for 1.5–2 litres of filtered water daily, more if you’re in the sun. Add a pinch of sea salt or use an electrolyte sachet (look for ones without artificial sweeteners). Coconut water is also a great option.

Eat a blood sugar friendly breakfast

When you're away or out of routine, it’s easy to reach for toast, croissants, or skip breakfast entirely but this can lead to energy dips, mood swings and cravings.

Tip: Start the day with a protein-rich breakfast. Think boiled eggs and avocado, cold meats, Greek yoghurt with fruit and seeds, or a smoothie with protein powder, berries and nut butter.

Don’t let “treats” replace real food

It’s normal to want to indulge on holiday, but remember to still nourish yourself.

Tip: Try the 80/20 approach. Focus 80% of your meals on whole, colourful, nutrient-dense foods, and enjoy treats mindfully.

Support your gut while you travel

Flying, new foods, and stress can all disrupt your digestion and microbiome.

Tip: Travel with a good-quality probiotic such as Optibac Travel Abroad. Include fibre from fruits, vegetables, and wholegrains and don’t forget to move your body to support regularity. If you get constipated while away, magnesium citrate, a couple of kiwis a day or 5-10 prunes can help.

Enjoy alcohol mindfully

Summer often comes with BBQs, pub gardens and holiday drinks but, as we all know, too much alcohol can impact sleep, blood sugar and liver function.

Tip: Choose clearer drinks like gin or vodka with soda and fresh lime, or opt for organic or biodynamic wines if possible. Alternate with water and support your liver with foods like beetroot, leafy greens and bitter herbs.

Keep Moving – without the gym

Movement is essential for detoxification, lymphatic flow and mental health, not just fitness.

Tip: You don’t need a gym. Long walks, swimming, beach games, paddleboarding, or stretching in the garden are all beneficial.

Maintain your sleep rhythm

Long evenings and travel across time zones can throw off your natural sleep-wake cycle.

Tip: Get outside in the morning to anchor your circadian rhythm. Avoid screens late at night and if you’re struggling to wind down, try magnesium glycinate, chamomile tea, or a calming bedtime routine with some breathwork.

Support your nervous system

The stress of travel, keeping kids entertained, or being “on the go” can leave you depleted, even on holiday.

Tip: Find time for small moments each day to do a few minutes of deep breathing (google coherent breathing 6-6) barefoot grounding, or jotting down a few thing you're grateful for every day,

Health is not all-or-nothing

You don’t have to be perfect to feel good. The body thrives with consistency, not rigidity. It's what you do most of the time that matters.

Charlotte Bennett

Myth, Movement & Meaning

Mon, 23 Jun 2025 19:31:21 +0100

At Deva Yoga, we believe yoga is more than just shapes on a mat. It’s a living tradition—a practice rooted in ancient wisdom that continues to guide, challenge, and inspire us today. That’s why we’re so excited to share something special from one of our own.

Kevin Flee, one of our wonderful teachers here at Deva Yoga, has just launched a brand new podcast exploring the deeper layers of yoga through the lens of mythology, storytelling, and personal reflection. Season one is a six-episode journey through Vedic ideas, archetypes, and symbols—from Hanuman’s leap of faith to the cosmic map of the chakras.

It’s not just about tales of gods and heroes—it’s about what those stories reveal about ourselves. Each episode invites you to see your own practice, your own path, and even your daily life in a new light.

Whether you’re a seasoned yogi or just starting out, this podcast is a beautiful companion to your time on the mat.

🧘‍♀️ Listen now on Spotify or YouTube

🎧 Search: Diary of a Chubby Yogi PODCAST on Spotify or follow the link for YouTube : https://youtube.com/diaryofachubbyyogi

📍 And if you’re near Chislehurst, come practise with Kevin in person at Deva Yoga.

The stories sound even better in savasana.

Love for 2025!

Wed, 01 Jan 2025 12:06:54 Z

Welcome 2025
⭐️
Oh yes, another Christmas movie. It really is the season isn't it?
Quality Streets, mince pies, turkey sandwiches and even a bit of leftover Christmas pud with the best ever, clementine and cointreau cream - yum!
All wrapped up with a big fluffy blanket and a whole library full of wonderfully delicious Christmas movies on TV. Pure bliss

This years stand out movie for me is 'Love Actually' and another of my all time favs.
What an array of great actors and what charming and endearing characters they all play. There really isn't anything to choose between them. Although I do have a bit of a soft spot for Billy Mack 😁
Each character carries a very strong message, the same message. The message of Love and the importance it plays in our lives.
'Love really is all around us' as quoted by Hugh Grant aka the Prime Minister.. if only :)

2024 has not been the easiest for me and in truth, I have found it particularly challenging. I have felt a lot of sadness and loss which has presented itself not just in the loss of life, as loss can be associated with so many other things including faith.
Faith doesn't necessarily have to be associated with religion either. Faith is belief and faith is most definitely fuelled by love. Without feeling love we become lost and disconnected.

A very dear friend of mine, encouraged me to go with her to a Sunday morning service at a local baptist church back in the summer. It was at a very sad time for me and what I experienced in that room was an overwhelming feeling of togetherness and of love without conditions.

I was also very lucky to have the opportunity to travel to Bhutan last September, to embark on a Buddhist Pilgrimage. The bus we travelled on was with a group of people from very different backgrounds and countries. It was a bus filled with connection, compassion and yes, love.

And there it is, my faith restored and my love tank filled right back up again.
Where has love showed up for you this past year when you were least expecting it?
Have a look around you, it's not always in the most obvious of places but I can guarantee, it really is there.
So my mantra for 2025 is going to be a beautiful quote spoken by Ram Dass 'Love Everyone and Tell the Truth'.

LOVE, such a little word with such a big and powerful meaning. In a world that really does seem to have gone nuts at times and with so many people struggling and suffering, let's remember to share it. To mean it and to remember that you are loved!

As the angelic Sam says to his attentive step Dad... Liam Neeson (back to 'Love Actually')...
"Lets go get the s**t kicked out of us by love"
😍

Thank you for another amazing year at Deva. For continuing to share with us. for having faith and belief in us and for all your Love.

May your 2025 be filled with pure and unconditional love.

With Love
Jayne
X

It really is a Wonderful Life

Mon, 01 Jan 2024 18:38:24 Z

Who doesn't love this movie? 'It's a Wonderful Life' has always been one of my favs and never fails to disappoint.
This timeless classic continues to inspire me every time I watch it. Chocked full of life lessons and valuable messages, reminding us of the importance of each and every one of our own precious lives. It reminds us of the impact we have on each other with simple daily acts of kindness and the smallest of words spoken in a fleeting moment. This year as I watched the adorable Clarence and listened to some of his profound words, one quote really stuck with me..
'Remember, no man is a failure who has friends'
Simple, beautiful and true.
Our friends are the family we choose. Our friends are the invisible support who are there in our times of need without questions, judgment or looking for anything in return. Our friends are precious.
The end of the year always brings a time of reflection. A time when we look back. And a time we say thank you.
This year I am looking forward with a heart full of love and gratitude for all of the friends I have. Friends that really have been there with me through the years and for new friends who have brought a fresh light and energy into my life. This year is going to be a year that I stay true to the value of human connection. So powerful and so much needed in this crazy fast world that we live in.
It's not always easy to say thank you and it's not always easy to remember that we are all someones friend.
You have all been a huge friend to Deva and its success. Students, teachers, therapists and all the other little cogs in the wheel that keep us going.
I may not always get the opportunity to say it to you in person, so simply thank you and please remember, I am your friend to.
😍

With much love and peace for 2024
Happy New Year
Jayne
x

Together @Deva

Sun, 03 Dec 2023 18:38:24 Z

What it's all about? And how did It come about?

Claire and I were having a chat and we began speaking about our own losses and struggles with loneliness at various times in our lives. As we were chatting we began to discuss that these feelings are actually quite common and that loneliness is a nationwide epidemic and steadily increasing. There are many contributors and stats supporting this statement as Claire discusses in her recent blog.

Many of you will already know Claire as an exceptionally talented massage therapist. And some of you may know me from teaching yoga and hosting Wellness Retreats.
Claire is currently studying counselling and I have have also studied and have some knowledge and experience, within this field.
We also have another thing in common - our big passion to help others.
I could see a twinkle in Claire's eye when she spoke about her desire to help and reach out to others who might be caught in the abyss of the loneliness epidemic. It was a twinkle that comes from the heart and one that I could connect with and felt truly inspired by.
So we came up with 'Together'.

'Together' is a regular monthly event which is open to absolutely everyone. Our door will be open for anyone to come in so we can grow 'Together'. We are not here to judge, ask questions or push anyone to do anything they don't want to do. We are hoping to build a friendly and welcoming space where we can share different ideas and maybe even throw some fun things in to 😉

Maybe you are looking to connect with others in a friendly environment or maybe you know someone who would benefit from coming along.
Either way - it would be really lovely to see you. Even if it's to come along and keep Claire and I company.
With Love
Jayne
😍

The sessions are donation based which can be given on the night. All donations will be greatly appreciated so donate what you are comfortable with. All proceeds will be donated to the charity Mind.

(Keep an eye on our website for upcoming dates and booking info)

Loneliness Epidemic

Tue, 21 Nov 2023 18:38:24 Z

Most of us experience loneliness at some point in our lives and over 45% of the UK population have reported emotions associated with feeling lonely. It is a natural response to our social needs not being met, yet if we fail to acknowledge our own feelings and push them aside, our physical and mental health can be affected.

Loneliness is often not recognised in others as there are many factors which contribute to how it makes people feel and the type of loneliness they are experiencing. It can be linked to major life events such as bereavement, relationship breakdowns or becoming a new parent. Moving to a new area or living somewhere remote can cause feelings of isolation if we struggle to connect. Human connection allows us to feel seen and heard by others, it offers a sense of belonging and closeness which we need to feel valued. A lack of connection can also affect us in the workplace, and in our personal relationships. Sometimes we may be surrounded by people yet feel misunderstood, lack emotional support, or have low self-esteem which can affect how we communicate with others. Causes of loneliness cannot be categorised in one box.

Recent years have seen loneliness levels escalate due to the rise in technology as our digital interactions have greatly increased. Instead of making phone calls and meeting up in person, we connect more with others through messaging platforms and social media, where we can check in on each other’s lives and respond to good news with heart emojis.

Since the Covid 19 Pandemic, more of our lives have moved online and reports show that loneliness has increased. The number of over 50’s experiencing loneliness in 2016 was 1.4 million. By 2026, this number is estimated to be 2 million, a 49% increase in ten years. 16–29-year-olds are twice as likely as those over 50 to experience loneliness, and two fifths of older people say TV is their main form of company.

As a society, we are becoming increasingly isolated, but humans are biologically hard wired for the physical presence of others. We gain so much from eye contact and touch which have been proven to increase Oxytocin, a ‘feel-good’ hormone associated with care, connection, and empathy. Physical connection improves our wellbeing and reduces stress in a way that virtual interactions do not, so rather than become more isolated we must manage our loneliness. Making physical connections with new groups or being with animals can really help, and spending time in nature can have grounding effects. Even simple acts like singing our favourite song or trying a new recipe can be uplifting, however it is important to acknowledge we are not all the same and will find different ways of coping at different times. Our individual experiences are unique to us but sharing how we are feeling can really help to move forward and know that whatever we are going through - we are not alone!

Reflexology For Menopause

Sat, 21 Oct 2023 14:13:23 +0100

Reflexology For Menopause

World Menopause Day is held on October 18^th every year, to raise awareness of the menopause and the support options available to improve health and wellbeing.

This is a timely reminder to pause and consider how you can support your own journey through peri-menopause and menopause. One support option is Reflexology, a safe, natural, non-invasive complementary therapy where gentle pressure is applied to reflex points on the feet, bringing about deep relaxation, stimulating the body’s own healing processes and helping it to return to a state of balance and wellbeing.

At menopause, reflexology works by regulating the hormones and glandular functions of the body. It can help to ease and balance both the physical and emotional systems.

Every woman and her menopause is unique. Menopause is a natural process that women go through, and it can be seen as a new beginning, a time when our sense of purpose as women can change. But for some the symptoms of menopause can be very unpleasant and there may be times when a little extra support is needed.

Reflexology for Menopause is a specific treatment tailored to support women going through the peri-menopause and menopause. As a specialist in this field I can offer personalised bespoke reflexology treatments to help support you with common symptoms such as:

Hot flushes
Night sweats
Palpitations
Fatigue
Insomnia
Anxiety
Depression
Mood swings/irritability
Achy Joints/muscles
Headaches

Please contact me on 07786526694, email bairbreneufeld@gmail.com, Facebook and Instagram BairbreNeufeldReflexology for further details and to book your reflexology treatment.

I look forward to meeting you and helping you on your personal healing journey.

Spring

Sat, 01 Apr 2023 21:07:15 +0100

You know when spring has arrived as the sun is rising earlier in the morning with the sound of birds awakening you. The light is lasting longer into the evening, buds are forming on trees, the grass is looking greener, daffodils are blossoming, and ducklings are hatching.

Spring represents growth, beginnings, creation, optimism and expansion. In Chinese Medicine the element for spring is Wood, the colour is green, emotion is anger and organs are Liver and Gall Bladder.

Woods energy of growth compliments the rising yang nature of expansion which stretches outwards and upwards. Wood can help nourish our roots and our capacity for steadiness. When we are in balance and harmony, Woods quality is rooted firm and steady. For example, from these steady roots, trees can grow with a clear purpose and direction.

During spring try to keep your Qi flowing smoothly throughout your body or else the Liver can become stagnant which may lead to migraines, painful periods, mood swings and angry outbursts, dream disturbed sleep, digestive issues, tension in shoulders and neck.

What can I do to help keep my Qi flowing smoothly?

Qi Gong especially Wood element sequences, Tai Chi, Yoga, Meditation, Acupuncture, increase foods such as fresh leafy greens, root vegetables, basil, cumin and turmeric. Also simply walking through a park or woods with nature around you.

So, what are your plans for spring? This might be a career change, new relationships, perhaps a change of location or a holiday or simply being more connected to yourself and nature allowing you to deepen and expand.

Getting To The Point If It

Mon, 27 Mar 2023 20:51:11 +0100

Acupuncture Awareness Week 2023

My governing body The British Acupuncture Council is aiming to raise the profile of Acupuncture as a valid healthcare choice which is used to help manage a wide range of conditions, varying from migraines, musculoskeletal pain, digestive issues, women’s health, male and female fertility, allergic rhinitis and many other conditions.

What exactly is Traditional Chinese Medicine (TCM) Acupuncture and how does it work?

Traditional Chinese Medicine has been around for thousands of years helping people regain balance and harmony in their body and minds. Acupuncture adopts a holistic approach, considering the body and mind as one, based on the idea that when there is a disturbance in the flow of ‘Qi’ health issues can occur i.e. pain. The TCM view is when there is pain or illness, there is an imbalance in the body.

Acupuncturists insert very fine needles into the body on specific acupuncture points along ‘meridian’ pathways throughout the body. Treatment is based on a thorough consultation including health, lifestyle factors and diet. The acupuncturist will also take your pulse and look at your tongue as this also shows us what is going on in the body, so please do not brush your tongue before your appointment! The aim of treatment is to promote harmony in the body and of course relaxation.

Is there a difference to dry needling/medical acupuncture compared to TCM and Five Elements Acupuncture?

The answer is YES!!! As mentioned already TCM acupuncture looks at the whole body and aims to promote balance and harmony, this is also applied to Five Element Acupuncture. Five Elements look at the body slightly differently to TCM acupuncturists as they base their treatment on the elements and what element is out of balance in your body i.e. Fire, Earth, Metal, Water and Wood. Each element represents different emotions, sound, colour and odour which they all take into consideration.

Medical acupuncture/dry needling is used by healthcare practitioners such as physiotherapists, doctors, nurses and osteopaths who take a short course in dry needling which specifically targets muscle trigger points and is commonly used to treat muscle tightness and pain. Unlike Traditional acupuncture where the in-depth course is a minimum 3-4 years long, medical acupuncture/dry needling does not focus on the mind and body as one and addressing or identifying the underlying cause of imbalance, it simply manages the symptoms.

How to find a Traditional Acupuncturist?

The British Acupuncture Council (BAcC) is the UK’s largest professional governing body having nearly 3,000 qualified Traditional Chinese Medicine acupuncturists. I am available every Wednesday afternoon/evening and some Saturday mornings at Deva Yoga - Chislehurst.

Follow the BAcC blog of Getting To the Point of It #Acupuncture Awareness Week 2023

Listening to Your Body

Fri, 17 Mar 2023 09:38:52 Z

As babies, we are our true self and instinctively know what we need. In adulthood, we push ourselves to accommodate the rules and expectations of external influences, separating from our true needs in the process. We stop listening to the messages our bodies send us, and ignore signs such as stress, and fatigue which are telling us to slow down, to pause and reflect on our feelings.

There is constantly information moving through us which the body and mind need to process. They are interconnected, so the mind understands on a cellular level what is happening physically, while the body listens and responds to our thoughts and behaviour. Negative and stressful thoughts trigger fight-or-flight responses so if we are always on the go, there is a constant release of cortisol and adrenaline which can lead to physical ailments if habitual stress becomes too much.

The deep connection between the body and mind recognises that anything we are feeling means something. Every tight muscle, headache or shallow breath is there for a reason, providing clues to where we may be out of balance. If we ignore the signs or try to mask them with medication, eventually they will physically manifest elsewhere in the body.

Research in 2018 found that the intensity of emotions was directly linked with the intensity of mental and physical sensations, so the stronger the feeling is in your body, the stronger it is in your mind. In traumatic circumstances, emotions such as fear can be frozen, and numbness is experienced instead.

If you ever wondered why you feel physical sensations in your heart when experiencing love or grief, it is because the heart is the centre of love and emotion. Certain parts of the body are known to hold emotions which can explain common correlations, such as chest tightness when we are anxious. Trapped emotions can become stored in the unconscious, manifesting into back tension and poor posture. The shoulders are also thought to carry burdens and responsibilities which could explain why many complain of strain in these areas.

It can take time to develop an awareness and understanding to the mind-body communications. Taking a few moments throughout the day to check in with yourself is a good way to start.

Stop, close your eyes, and take a few deep breaths. Ask yourself ‘How do I feel right now?’.

Carry out a mindful body scan and pay attention to anything that shows up throughout the body. Tune in to where sensations are heightened and ask yourself what your body needs in that moment.

Gradually, as you begin to listen more to what your body is telling you, you will become resilient in making decisions beneficial for your physical and mental health, encouraging your intuition to deepen.

We don’t need to wait until we are in pain before we start to look after ourselves. Prevention is key in protecting ourselves against illness and it all begins with developing an awareness of how we are feeling.

Chasing Rainbows

Sun, 05 Feb 2023 07:07:06 Z

In the middle of winter when we really do feel like we are in the thick of it.

Living in times that we have never experienced before and in a culture that is built on productivity. Are we missing something? Are we constantly chasing something that doesn't exist? Are we blind to what we inherently already have at our finger tips?

I don't know about you, but it can be way too easy to slip into the comfort and familiarity of cyclical and somewhat, negative thought patterns and feelings. We begin to reach for those emotional crutches in the hope of lifting our mood a little. Just another sweet, chocolate or cake. Another boxset to binge on - a great reason to remain a couch potato for a bit longer. Another glass of wine or two.
The list goes on as we continue to try and satisfy our unquenchable thirst of desire and all too quickly spiral, and find ourselves stuck in the proverbial rut.

That's where the rainbows come in. Rainbows are a sign of hope and promise of better things to come. As the clouds start to clear the sun starts to shine and I quickly remind myself that the endless rain will stop, and the clocks will very soon spring forward giving us that much needed extra hour of daylight.

Simple right? Not so simple believing it, especially at those times when bed, duvets and blankets seem so much more appealing than getting up and out into the big beautiful world that we live in. Letting go of those cyclical patterns and dropping those limiting crutches is the way forward. Shifting the dark, grey, negative clouds and slowly watching them disperse into nowhere. Watching the rain stop and your sky become clearer and brighter. That coupled with a gentle reminder from one of our cherished students (you know who you are;)) that it really is a privilege to get older.

And there it is... your rainbow. Maybe its time to stop chasing and start living!

🌈

Traditional Chinese Medicine Acupuncturist

Fri, 30 Dec 2022 12:46:27 Z

Fine sterilised needles are inserted into acu points along meridians on the body which helps promote blood flow and smooth flowing of Qi. This helps promote healing and balance within the body to reduce any pain or ‘blockage’.

When there is pain or an imbalance within the body, Qi is blocked or stagnant preventing the Qi to flow smoothly through the body resulting in pain e.g. musculoskeletal pain or migraines. Imbalances can be caused by many different factors such as lifestyle, stress, personal or work related issues, diet or external environment.

When you have an acupuncture treatment the acupuncturist looks at the whole body not just the condition you are presenting, the acupuncturists will aim to treat the root cause.

During your acupuncture treatment, the acupuncturist may include moxibustion (moxa) into your treatment or cupping alongside acupuncture.

Accupuncture can be used to treat many different types of conditions from migraines, fertility-naturally and IVF support, pregnancy support and post pregnancy, musculoskeletal conditions, digestive issues, stress, anxiety, menopause symptoms, sciatica as well as many others.

Why not try the wondrous affects of acupuncture today and bring back a little 'chi' into your life!

The benefits of Barre: Why everyone is doing this incredible exercise class!

Thu, 10 Mar 2022 17:03:59 Z

The benefits of Barre: Why everyone is doing this incredible exercise class!

Over the last few years, Barre classes have popped up all over the place as more and more people have become aware of its fantastic benefits and results they produce. Barre is a combination of Ballet, Pilates, Strength training and Yoga. A low impact but high intensity workout to sculpt the whole body. Barre uses a series of targeted, repetitive, low-impact movements that work to tone and sculpt muscles – quickly!

While many people are turned-off by the idea of Barre because they think they need to have dance experience, or be a good dancer, this is not the case at all. Barre is for EVERYONE. Anyone enjoy these classes, regardless of experience and ability.

It can be done at any age or fitness level

Barre classes can be done by anyone regardless of their level of fitness or strength… or their age! The nature of the exercises mean it is always possible to modify the moves, allowing you to adapt the exercises to suit your fitness level. Movements can be restricted or expanded in their range of motion to suit all specific needs.

It is low-impact, making it great for those with contraindications to exercise

Since Barre is low impact class. It is a great way to ease yourself into exercise after surgery, an injury or pre and post partum. The type of exercises performed – small and very controlled – reduce pressure on your joints, ligaments, tendons and spine.

It increases endurance

In Barre, the movements are very, very small with numerous repetitions, squeezes and pulses (known as isometric moves). These are designed to push your muscles to their absolute limit and increase your endurance over time. Hence the term………Barre Burn!!

It helps create toned and sculpted muscles

These tiny, micro movements also work to burn fat, build muscle and sculpt your body quickly. The movements target all of the smaller muscles in your legs, bum, abs, arms, and back. By strengthening each muscle group, not only are you toning the entire body, but you’re building strength in the muscles too.

Core Blimey!

Barre is great for giving you a core of steel as in just about every exercise in the class your core muscles are engaged and challenged. Thanks to a majority of us now working from home, the core can often become weak as we spend hours hunched over a computer or sitting down. This can result in problems like back pain and poor posture. As your core gets stronger, you’ll notice your posture will improve – you’ll sit and stand much taller – and back pain will be eased! Win Win!

It will improve your flexibility

The Barre class at Deva will always include a stretching session post class that will allow the heart rate to return to normal and to stretch the muscles used in the class to reduce the risk of injury. Tight muscles are associated with back pain and poor posture and stretching them out will help to relieve stress and pain, it’ll improve mobility and flexibility and range of motion around the joints. It’s also a great way to unwind and re-centre your mind and body for the rest of the day.

Variety is the spice of life

Just as Barre can be modified to be easier, small adjustments can also be made to make it more challenging as you get stronger. You can add more resistance or weights, increase the tempo, and boost intensity in a number of different ways to always keep you on your toes, keep it challenging, varied and most importantly enjoyable! With such incredible benefits, it is easy to see why people are loving Barre.

Try out a class at Deva and see the amazing results for yourself.

Treating TMJ Dysfunction and Facial Tension

Tue, 01 Feb 2022 16:44:25 Z

Since I became a Massage Therapist, I have always been drawn to and enjoyed giving Face and Head Massage. Three years ago, I found myself in a role which specialised in Gym workouts for the face. Through sculpting and toning different faces all day, every day, I was introduced to facial tension, and became passionate about easing the discomfort that people were carrying round with them on a daily basis.

84% of the population suffer with a form of facial tension known as TMJ Dysfunction. TMJ stands for Temporal-Mandibular Joint; the two joints which connect the jaw to the skull. It is the most complex joint in the body, and misalignment can affect how we chew, swallow and yawn. The most common cause of TMJ Dysfunction is Myofascial Pain, which affects the fascia, muscles and nerves surrounding the jaw. Inflammation and discomfort can occur through teeth grinding, jaw clenching and stiffening of muscles in response to factors such as trauma, stress, bad posture and often, suppressed emotions.

The majority of TMJ sufferers are women between the ages of 20-40, but since the Covid Pandemic, more people have been affected by facial pain. A recent study showed 51.4% of subjects reported worsening TMJ Symptoms during the Lockdown, caused by stress related to that period. Through facial massage, stress symptoms such as facial tension, headaches, neckache, and tinnitus can be diminished, and muscle relaxation restored.

I take a whole body approach in treating TMJ Dysfunction, as the jaw and hips are connected by fascia; the web of connective tissue which surrounds our bodies, holding all of our systems in place. If the jaw is suffering, it is possible that our hips are too, therefore both areas should be worked on for longer lasting results. The jaw and hips are known as the garbage points of the body, in that they hold all the stress and emotions we battle to deal with, and sooner or later this manifests physically. To be able to successfully relieve TMJ Symptoms for good, it is important to understand why symptoms have occurred in the first place.

During the initial treatment for TMJ Dysfunction, I work on the majority of the body, which allows me to assess any other areas of tightness which may be contributing to discomfort. My focus then turns to the neck, head and face and I use intra-oral techniques to release the pterygoid muscles located inside of the jaw. This can be a tender yet gratifying experience for those with tight jaws, and accompanied by a fascial release, it can sometimes be an emotional one.

Through Client Consultation, and Jaw assessment, I am able to provide aftercare advice to clients which usually include home exercises and recommendations, depending on the individual needs. A follow up treatment focusing solely on the neck, head and face is usually advised, and depending on the individual, it may take a few sessions to achieve desired results. This is why it is important to practice the homecare between treatments, as it will help to relax the jaw and surrounding areas.

For those suffering with only a mild form of facial tension or who are looking for sublime relaxation, I offer a separate treatment: Facial Rejuvenation. This is a natural face lift which sculpts the muscles and enhances contours. Regular treatments guarantee firmer muscle tone which helps tighten the skin, ironing out lines and lessening wrinkles. It is a natural alternative to anti-ageing treatments, making you look and feel fantastic. I use techniques

taken from Japanese and Indian Massage, including Acupressure to create stimulation and relaxation throughout the whole body.

Both treatments end with lymphatic drainage using a Gua’sha stone to aid the gentle removal of any toxins lying under the skin.

While there is still a lot of research to be conducted into the TMJ, the hands-on experience and positive feedback I have received from treating TMJ Dysfunction and facial tension, has proven the physical and emotional benefits of facial massage. For me, it is an enjoyable treatment to give and one which can make a difference to overall health and wellbeing.

Happy New Year 2022

Sat, 01 Jan 2022 16:06:47 Z

Where do I begin?
🤓

2021 has been another year of totally unexpected twists and turns.
The end of a year signifies a time for reflection for me, so I would like to share my reflection with you at this time. Opening Deva Yoga just over four years ago was a huge turning point in my life. There were lots of life events that brought me to that point and although it was something that I had dreamt of, I wasn't quite expecting it to happen when it did. Now four years on, I really can't imagine life without it. To be completely honest, it has been the hardest thing I have ever done and at times, the most stressful. At the same time, it has been the most rewarding and fulfilling thing I have ever done. My life couldn't look more different than it did five/six years ago and it takes for me to stop and really observe and absorb, exactly where I am in my life to realise just how far I have come. Way too often we keep going without really seeing what's going on around us or fully experiencing the moment we are in - good, bad or simply indifferent. So right now maybe try to take a real moment to see and feel exactly where you are in your life. To reflect on how far you have come and the differences between now and five/six years ago or just the past year. Some reflections will be tinged with sadness and feelings of loss, which I have too. However, from the sadness and loss there are also gifts and we can choose to embrace those gifts to carry us forward to our next chapter.
Maybe... stop, observe and acknowledge what your strongest feeling is right now?

As I write this (reaching for yet another Christmas choccy) not only do I feel extremely full and grateful, I also feel connected. Connection is most definitely my word for 2021! The connections and wonderful friendships that have come from Deva are totally priceless. This year has really been the most special with regards the depth of those connections with so many of you. Not only on a personal level but with each other. It really does warm my heart when I hear and see you all chit chatting and looking out for each other. I have had the privilege of witnessing many acts of kindness throughout this year and that word again, connections. How we connect with each other has become more relevant and important than ever as the world moves through this continual and huge time of change and transition.
So many things to be grateful for and so many wonderful connections that have come from this year:

The outstanding continual support with our work with Bromley Foodbank. Our Christmas collection was phenomenal yet again. Deva are now the 2nd largest donators after the supermarkets in the Borough of Bromley due to your generosity - simply thank you! We will be continuing this work throughout 2022.

More recently we have started working with Care4Calais supporting the refugee crisis. We have been using the studio as a drop off point for the past few months and have been overwhelmed with donations already. You can read more about our work with them below. Working with worthy causes was always what I envisaged for Deva so this is one of those fulfilling moments.

As I have said many times before, Deva wouldn't exist without the unwavering support and dedication of our wonderful teachers, so I would like to say a very big and special thank you to Nina, Lauren, Kevin, Poppy, Bella, Yinny, Liza, Nadine, Holly, Katie, Harriet, Dave, Kate, Minica and last but most certainly not least., Monika. They check in, show up and always with a smile, when we need them most. Thank you!

There are two people who really do not get seen or heard very much but they really are the wheels on our bus. The sail on our ship that keeps us afloat even when things get a little choppy and I truly couldn't be without them. My two special K's... Kristy and Keeley. Kristy keeps us all in check and things working behind the scenes and Keeley is our social media whizz and keeps us continually entertained with her witty posts. Thank you ladies!

This past couple of years have been a journey for us all and I know how blessed I am to be surrounded by so many talented, kind and wonderful people. And to add to that, people who believe in me and my sometimes, crazy ideas and visions - I am grateful to you all.

Connection - my word for 2021. What's yours?

I truly wish you all a happy, safe and peaceful New Year and that 2022 takes you on the journey of your dreams.
With all my love
Jayne
x

How sports massage can improve your yoga technique

Sun, 01 Aug 2021 12:01:58 +0100

Yoga is a great way to keep fit, physically and mentally. But whether you’re a beginner or have practiced for years, some positions can seem impossible to perform, or even bring about some pain or discomfort. For example, if you have tight hamstrings, downward facing dog can be difficult, if you have lower back pain, forward or backward bends might be painful. If your hips are tight, the lotus position may be tough to get into and hold. From my own experience, I started going to yoga classes to help improve my flexibility, but got frustrated when finding simple positions difficult or uncomfortable because of my lack of mobility. This is where sports massage can help.

It might seem unnecessary to go to your weekly yoga class and to have a regular massage, they both do the same thing, right? Increase mobility, decrease stress and give you a bit of “me” time. But the two complement each other in ways that can be so much more beneficial than just engaging in one activity.

The benefits of yoga and sports massage:

Help you relax – massage can lower blood pressure and heart rate, and yoga improves the quality of your breathing (respiration) allowing more oxygen in and helps the body relax and relieve stress.
Decrease muscle soreness – massage helps to shift lactic acid that has built up from exercise and yoga encourages us to use our joints’ full range of motion so muscles get a good stretch.
Increase mobility – sports massage can help to lengthen tight muscles and release trigger points, commonly known as “knots”. Yoga poses help to stretch lots of different muscles, while also strengthen the core.

Practicing yoga is great for the mind and the body. But when you hit a plateau with a certain pose, or your general progress, this is where the addition of sports massage is so useful.

Once you identify what positions are tough to get into, or what brings about some pain or discomfort, the sports massage therapist can assess what is the problem. Most of the time, it is because certain muscles and tissues are unable to lengthen, causing some sort of compensation from other muscles. This is usually due to old injuries, however long ago or innocuous they may have been, or altered movement patterns that have been adapted by an activity you do daily, sitting at a desk for work, for example. There are often times where the area you are feeling pain or discomfort may not be the cause of the problem, it may be another muscle that cannot perform its job correctly and the painful area is overworking.

The therapist can identify these tissues and then treat accordingly to lengthen the appropriate muscles and allow the nervous system to trust that it is safe to put load through that tissue. The therapist may also give you simple exercises to help maintain muscle length and its ability to take weight. Then, you will have newfound confidence to try new positions that you had previously written off because of restriction.

Not only that, but you may also find that you feel stronger and more mobile with the rest of your yoga experience and in general day-to-day life! Although yoga is not a competitive activity, we always want to improve, and wouldn’t it be great to remove that feeling of pain, discomfort, and restriction?

How many sports massage sessions will I need?

It can take a couple of sessions within a short space of time to get some momentum with the treatment and to start feeling more long-term results, then the therapist might recommend increasing the time between treatments. 2-3 sessions once a week to start with is usually encouraged to get some pain relief, then a monthly session to help maintain progress would then be recommended, with some therapists prescribing exercises to help build strength, improve technique and mobility.

Your yoga instructor will usually tell you that yoga should be a daily practice, so think the same with any exercises your therapist has given you. Then, gradually you will reap the benefits of consistency and see your yoga technique improve!

Yoga - what does it offer the modern student?

Fri, 19 Feb 2021 18:47:45 Z

Yoga has the capacity to change your experience of life. Anyone who practices yoga can tell you about the effect of the practice has had on their experience of the world.

Yoga has the capacity to change your body. The practice of Yoga offers us

A Physical practice of posture and breath
Self-regulation of the stress and the emotional response
Cultivation of the mind body awareness
The Experience of a deeper state of being

Yoga has the capacity to change your mind. Studies by numerous institutions have shown how Yoga can relieve depression and anxiety. The numbers I quote are taken from a study by a famous American university in Boston. Those who practice an average of 12 minutes a day over six weeks have seen

a 33% drop in anxiety and psychological stress
88% increased positive experience
65% reduced sensation of negative experience
An increase in resilience to stress and depression

The numbers are clear - movement combined with breath, mindful attention and relaxation gives a meaningful and significant result. The science of yoga is based around two principles – prana and space. Prana is the Sanskrit word for breath, life force or the vital principle. It permeates reality on all levels. There are 5 kinds of prana

The first one enters via the breath. It is transported with the blood and sets all other energies into motion.
The second moves down and out and is responsible for elimination.
The third swirls and churns and aids digestion.
The fourth moves up and out and is responsible for communication.
The fifth and finalu one is Vyana Vayu, which expands and contracts and is responsible for the distribution of energy.

Prana is transported through the body in what we call nadis. These energy channels are used in a variety of traditional medicines. They correspond with the blood, lymph and nervous systems.

Studies have shown that when we control our breath, we focus our attention on the pre-frontal cortex. This is the area for our cognitive decision making. Using MRI and brain imaging, we can see how the brain activity affects the brain plasticity. Brain plasticity is important because the more flexible the brain is, the more it is adaptable to change. Sounding familiar yet?

This combined with exercises using lung volume and blood pressure stimulate the sympathetic nervous system and helps us control our stress response.

For guidance with the mind and the body in its stress response, we need to simply turn to the first book of the yoga sutras. In which the Maharishi Patanjali tells us “yoga Chitta vritti nirodha” - Yoga is the calming of the fluctuations of the mind.

In the simplest of terms, If we can control our breath, we can control our energy, we can control our body, we can control our mind and we can control our lives! 🙏

How you doin?

Thu, 28 Jan 2021 18:14:49 Z

I'm doing fine - how you doin?

Our automatic response when we are asked this question is exactly this... 'I'm fine thank you - how are you?' When you may actually be feeling a little like this picture 😳
So right now, stop for a minute and answer the question honestly, even if it is just to yourself. How are you REALLY doing?

For me, in all honesty this month has been a drag! The dark nights, the cold, wet and windy days and the constant influx of negativity surrounding the current affairs of the world. There have been days where there seems very little sunshine or light at the end of the tunnel. Yes I am grateful for everything I have, however, I am also human. I have truthfully had a few days when I could quite easily have pulled the duvet up over my head. The only reason to surface to switch Netflix on and look for another 'Bridgerton' kind of boxset that I could totally lose myself in. Hooray for my creative visualisation skills. I can very quickly visualise myself flouncing around in one of those fabulous outfits, playing one of the flawless complexion ladies in this super addictive drama. Allowing myself a few hours to indulge in this escapism isn't a crime is it? Recognising and being aware of my mood and my mental and emotional state is the hard part. Being aware that I'm not ok, and then being ok that I'm not ok is the next step... harder than we think. Looking for tools, resources and people that can help to motivate me to get me back on the "yay, it's great to be alive" train, is the next part. So with the help of our wonderful Bridgerton buddies, some inspirational words from my favourite teachers, a determination to reignite my meditation practice and a inner calm and kindness towards myself, I accept that I am not perfect and that it's ok to allow myself a 'blip' every now and again and I am soon back on the train!

So... How are you doing? Stop, reflect, answer the question honestly and be ok to not be ok and don't forget, no question is a silly question and no time is too late. What is it you need right now?

Jayne
❤️

Mindfulness for Teens

Sat, 27 Jun 2020 17:37:55 +0100

Having worked with teenagers for 10 years, in my role as a secondary school teacher and more recently as a mindfulness and self-compassion coach. I have a strong desire to learn more and more within this field as I see the positive impact mindfulness has on teenagers mental, physical and emotional wellbeing.

During the times we are currently facing, it has been highlighted that teens’ mental health is fast becoming a bigger concern. From my own personal research, knowledge and experiences within both my teaching and mindfulness coaching professions, it feels the right time to share some of my findings and tips with you. You may find these useful if you are currently a teacher working online with teens or a parent with teens at home.

Young Minds carried out a survey with young people with a history of mental health needs in order to establish the impact the pandemic has had on their mental health.

Here are the findings from Young Minds.

When asked what impact the pandemic was having:

32% agreed that it had made their mental health much worse

51% agreed that it had made their mental health a bit worse

Practicing Mindfulness and Meditation can help your teenager with any stresses and anxieties which they may be faced with through this time, as well as in the future. It teaches them how to develop resilience when faced with the uncertainty of life, allowing them to develop a greater sense of awareness, connecting to their thoughts, feelings and emotions. Practicing mindfulness helps to create a positive relationship, with not only themselves but with others too, developing independent coping mechanisms and tools which they can use when experiencing any of these negative feelings and thoughts.

In this time of uncertainty, it can be especially challenging for those who are already very anxious and suffering with mental health issues. The constant bombarding of negative images and stories through social media, the news and other media channels, can add to these already heightened emotions.

It is therefore especially important for our teens to feel safe during this time, for them to be able to get the most out of their home learning. If their minds are thinking about what might happen next, or worrying about what has happened, they will not have the ability to be able to focus on their work. This in turn, creates even more worry and anxiety about the standard of the work they are producing whilst being home schooled.

So the question is how can we support our Teens during this time in a mindful way?

Watch out for the language we are using …. The message we tell teens needs to be clear and factual. Being honest with your teens at this time is very important.

Make time to time to talk with your teen... Ask them how they are feeling? If they can’t put it into words, maybe do a drawing task. Ask them to draw on a piece of paper, how they feel. Or if they like to dance or sing, ask them if they can make up a routine or song to express their feelings? Sometimes, by engage in these kind of activities, it is easier for them to be able to express themselves and for you to understand how they are feeling. It can be hard to put emotions or feelings into actual words, especially for younger people.

Journaling… Ask your Teen if they would like to journal how they are feeling. This can be completed in the morning or the evening and might include the following questions: How does your body feel? What has your day looked like or what would you like to do today to feel a little calmer and more relaxed? Perhaps they could plan something in their day that lifts them up, that they enjoy. This journal could be kept just for themselves or shared if they want to. Sometimes, when we put our thoughts down on paper and read them back they can have less power over us and we suddenly realise that they are just thoughts. Another great additional tip for when your teen is worrying over something specific, is asking them to write it down and read it back to themselves. Then ask them, how do they feel reading this back ? Is this true? Is this a worry about something in the future? Or is this a worry about something that has already happened? Bringing your teen back to the present moment, focusing on the now can be really effective in allowing them to let go of worry and anxious thoughts.

Meditation… There are lots of different meditations online and great apps such as ‘Calm’ or ‘Headspace’. Your Teen may like to try a meditation each night before bed, especially if they are struggling to get to sleep. This can really help bring the nervous system into the parasympathetic (rest and digest) state and away from the sympathetic nervous system (fight or flight) where we hold stress and tension in the body.

Routine… Our body does well with routine. Keeping the body in a rhythm throughout the day helps to calm the nervous system and reduce any feelings of uncertainty or insecurity. By keeping to a daily routine it provides the body and mind with a sense of safety. Scheduling in time for daily movement, or an activity which makes your teen happy is also very important. Routine can also really help with sleep patterns as changing the time teens go to bed and wake up each day makes the body fall out of balance leading to more and more sleep issues.

Acts of kindness… We all know how good it feels to be kind to others. By encouraging your teen to think of something kind to do each day, not only for others, but for themselves too, allows your Teen to feel a sense of connection with themselves and others which is even more important during this time where we can feel like we have lost connection with one another.

Limit screen time… This is a hard one to persuade teens to do as social media and games can be their way of connecting with their friends. It is not about stopping them from using them completely, but limiting their time on them. Screen time can have a profound effect on your teens mental health. Social media and watching the news can bring about more feelings of worry and uncertainty as a lot of the information on the news is very fear driven and negative. Social media can also increase anxiety, as it is very easy to compare others lives to your own, leading to unhelpful and negative thought patterns. Allocating ‘device time’ is really important for their mental and personal health.

Exercise… We all know the amazing and profound effects exercise has, not only on our physical health but also for our mental wellbeing. It is easy when feeling anxious or worried to miss out on daily exercise as worry, anxiety and depression can lead to a lack of motivation. However, when we do exercise the endorphins that are released aid in lifting a dark mood. Your teen may be worried about exercising outside during this time, so help to motivate them by going with them and reassuring them that the government guidelines encourages daily exercises whilst practicing social distancing. It is safe! You can also encourage them to do some movement at home. There are lots of online activities available, in particular Joe Wicks is currently providing some great free online resources for Teens.

Expressing gratitude… When we feel thankful for people and things in our lives, we can let go of what we feel we lack in our lives, bringing us into a more positive frame of mind. Encouraging your teen to think of 3 things they are grateful for every day, can help them to remember the many things and people in their lives they are lucky to have, even through a difficult time. You could express your gratitude together as a family to, using dinner time for everyone to share what they are grateful for today. This could also be another opportunity for your teen to use their journal to keep track of their gratitude list.

I hope you have have found this blog and the tips included, helpful for both you and your teen.

I welcome your thoughts and feedback so please do get in in touch if you have anything you would like to share with me or any information on my offerings.

Stay well and safe

Kelly x

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