Spring is the season of new beginnings, of rebirth and renewal. We naturally begin to eat more lightly and cleanse the body of the heavier foods consumed during the colder winter months. Working in harmony with the season, foods still need to be cooked, but not as thoroughly. Stir-fry or lightly steam your vegetables to gain maximum nutrition yet still keep the digestive fires gently warmed.

Spring is also traditionally seen as the ideal time for the body to detoxify, with specific emphasis placed on the liver and gallbladder. Prime functioning of these organs is critical to ensure detoxification pathways function effectively and the 'recycling' of wastes is avoided. Some signs that your liver and gallbladder may need gentle support include: dark circles under the eyes, bad breath, difficulty losing weight, constipation and/or diarrhoea, bloating, weight stored around the abdomen, skin problems, hormonal imbalances, moodiness and fatigue. 

Seasonally, nature supplies us with many of the foods that will support the detoxification pathways of the liver and gallbladder. Broccoli, cabbage, cauliflower, silverbeet and artichoke are all abundantly available and, as you will see below, all have a role to play in aiding liver function. Fruits such as pineapple and paw paw also reappear and both contain natural digestive enzymes that help break down foods and enhance digestive functioning. ​

​​The winter months are a time for conservation and cultivation of energy. As the weather cools and the days shorten, go to sleep earlier and get up later. Take the opportunity to slow down. Sleep in on weekends and nourish yourself with warm and wholesome foods. Winter is also the season of sniffles and lurgies!  Most of us shudder at the idea of getting stuck in bed with the dreaded flu but there is plenty you can do to keep your immune system primed and strong.
​
Vitamin D
You might be surprised to know that most people have low vitamin D levels (especially in the winter). Chances are if you work in an office from 9 to 5 most days of the week, or just don’t manage to spend much time outdoors, your Vitamin D levels will be low.

Aside from supporting bone health, reducing your risk of many cancers and other auto-immune diseases a number of recent studies have shown that optimal Vitamin D levels can boost your immune system, reducing the likelihood of coming down with a cold or flu. One recent study found that people with lower levels of vitamin D were twice as likely to develop influenza, compared to people with high levels of vitamin D.

It’s best to get your vitamin D from the sun if you can. Of course that’s not always possible during winter (especially here in Melbourne!) If you suspect your levels are low during the cooler months, your best bet is to get a blood test before you start supplementing. This is the most accurate way to see if a supplement is really required and, if so, the dosage that’s needed.
​
While there is debate as to ideal concentrations, the following is a good guide

• vitamin D sufficiency > 75 nmol/L
• sub-optimal levels 50-75 nmol/L
• vitamin D insufficiency 25-50 nmol/L
• vitamin D deficiency 15-25 nmol/L
• severe vitamin D deficiency < 15 nmol/L

 
Your supplement should come from a natural form of vitamin D - either cod liver oil or an oil-based D3 supplement. The best food sources of natural vitamin D are egg yolks, fatty fish like salmon and mackerel, organ meats, and some portabello (highest), oyster and white mushrooms. However, keep in mind that it's tough to get enough vitamin D in the winter from food sources alone.

​Coconut Oil
Coconut oil contains two special active constituents, lauric and caprylic acid, both well known for their anti-fungal and ‘anti-candida’ action. What’s not so well know is that lauric acid is also anti-viral. The body converts it to monolaurin, an antiviral agent that fights of a number of viruses including influenza. If you’re looking to boost your immunity naturally, simply use a teaspoon of coconut oil a day. Add it to your smoothies, cooking, baking or just eat it straight from the jar!

Garlic
​Not only is garlic a wonderful herb that enhances your winter dishes with a rich and warming flavour, it has a long history as an immune booster.  During the First World War raw garlic juice was used as an antiseptic for bathing wounds and helped save saved thousands of lives. The major active component found in garlic, allicin,  is responsible for its antimicrobial and antibacterial properties. Studies have shown that people including garlic supplements experienced fewer and less severe colds compared to those taking a placebo. Try adding some regularly to your diet throughout the colder months.There isn't a recommended daily allowance for garlic, but German researchers recommend a dose of 1-4 cloves a day which provides around 4,000mcg of alliin. To cure a chesty cough crush three cloves of raw garlic, sprinkle one tablespoon of brown sugar and leave in a covered saucer for six hours. Sip the liquid throughout the day until the cough has gone. If you feel yourself coming down with a cold or flu chop a clove in four pieces (the allicin is more potent when exposed to air), then swallow it down whole, without chewing, as though it was a supplement. That way you can avoid the awful garlic breathe you would get from chewing it whole.

​Turmeric
I don’t know about you but all the on-trend cafes I walk in to these days are serving up turmeric 'golden milk' lattes. And quite frankly, I love ‘em! It’s the most delicious way to warm up from the inside out over the cool winter months and do your body some good at the same time. Without doubt turmeric is the latest spice to be crowned a superfood. High in antioxidants and considered a natural anti-inflammatory, people who consume it are less susceptible to colds, coughs and congestion.

Turmeric – especially curcumin its chemical compound – contains potent antiviral, anti-fungal, anti-cancer and anti-bacterial properties. Laboratory studies found that curcumin reduced viral replication of 90% and more of cells infected by influenza virus. It also displayed an ability to protect infection from spreading to other cells. This ability to halt replication of microbes and viruses means that turmeric could offer therapeutic benefits in treating flu. 

​Turmeric is considered a natural antibiotic in Ayurvedic medicine. For those with respiratory tract infections – common flu symptoms – mix water, ½ tsp turmeric and little milk and gargle with this.   A cup of warm coconut or almond milk with a teaspoon of turmeric powder can fight flu, colds and cough.  I like to add in a little extra ginger, cinnamon and black pepper for that added kick and warmth. In fact, I think I might just go and make one right now.. …..

​Exercise
Even though it’s tempting to pull back the covers and snooze a little longer or go home straight after work and snuggle up on the couch on those grey, chilly winter days it's vital you keep up your exercise regimen. A recent study showed that even a moderate level of regular exercise has a long-term cumulative effect on our immune system. It found that individuals who went for a brisk walk several times a week reduced the number of sick days they took by around 40%. Indeed, regular aerobic exercise, five or more days a week for more than 20 minutes a day, rises above all other lifestyle factors in lowering sick days during the winter cold season. The trick is to not go overboard as overly strenuous exercise releases the stress hormone, cortisol, which can weaken the immune system.

Probiotics
Probiotics are essentially ‘good bacteria’ found in naturally fermented foods and supplements that help keep your immune system strong and ward off infections. Around 70 to 80 per cent of your immune system resides in your gut so it’s critical you have a really good, balanced gut flora - your first line of defense against all those nasty winter bugs. Indeed, the latest research published in the Journal of Science and Medicine in Sport found that New Zealand athletes had about 40% fewer colds and gastrointestinal infections when they took a probiotic compared to when they took a placebo.

When bacterial imbalance occurs in the gut, it can throw your system out of whack and leave you more susceptible to those lurking winter bugs. Foods like sugar, cake, biscuits – anything white and processed really – along with alcohol and certain drugs like antibiotics and the Pill have a detrimental impact on the gut flora. If you have really been over indulging or had to take a course of antibiotics it's a good idea to take a good quality probiotic supplement. But, of course, my favouite thing to do is use ‘food as medicine’ to truly boost the power of your immune system and stay healthy and vital throughout the winter months. After all, it all starts with prevention.
 
Try to include a serve of at least one of these foods daily to promote ‘good’ bacteria and support immunity.
 
Kombucha tea is a fermented tea that has been around for more than 2,000 years with a rich anecdotal history of health benefits. Made from sweetened tea that’s been fermented by a symbiotic colony of bacteria and yeast (a SCOBY, a.k.a. “mother” because of its ability to reproduce, or “mushroom” because of its appearance). It contains billions of friendly gut organisms.
Kefir is a cultured/fermented dairy drink that's been used for thousands of years as a health elixir. It’s also the easiest form of dairy to digest, and it is generally 99 percent lactose free.
Natural yoghurt is my perfect, go-to snack food. It’s rich in protein and good fats to help keep you feeling full and your blood sugar levels balanced. I like to serve mine topped with chopped nuts, chia seeds and berries. You can also add it to your smoothies, scoop it onto your breakfast cereal, mix with unhulled tahini and parlsey as a dip or sauce for your vegies or have it for dessert instead of your usual sweet fare. Just make sure you choose a natural, sugar free yoghurt, preferably organic. That way, you know you will get optimal health benefits and ‘good bacteria’ to boost immune system functioning.
Sauerkraut
The range of delicious sauerkrauts available in health food shops now is, quite literally, mouth watering. I regularly find myself in quandary when deciding just which I want  to accompany my  lunch or dinner. Most recently I have been going with a smoked jalapeno and cabbage mix. A little bit on the side and everything tastes so damn good! The great news is it's really simple to make your own a 'food as medicine" sauerkraut and then start experimenting with different flavours, here's how.
 
 SIMPLE SAUERKRAUT

Ingredients

• 1 tablespoon olive oil
• 1 small onion, sliced thin
• 1 medium green cabbage, shredded
• 1 1⁄4 cups apple cider vinegar
• 1⁄2 cup apple cider
• 1⁄2 cup water, to taste (use less water if you like it more tangy) 
• 1 tablespoon kosher salt 
• 1 teaspoon caraway seed (optional)

Directions

1. Heat oil in pan over medium-high heat and cook onion, stirring constantly, until it begins to soften and turn translucent.
2. Add cabbage, cider, vinegar, water, salt and caraway seeds and bring to a boil.
3. Cover, reduce heat, and simmer for approximately 30 to 45 minutes, until the cabbage is tender. Add a little water if it gets too dry.
4. This can be kept in the fridge for 2 weeks.

 

To celebrate Mindfulness in May we have asked our incredible yoga and mindfulness guru, Lisa Moor to give us a few tips on simple techniques to live more mindfully and bring some peace and tranquility into our daily lives.

​Lisa was diagnosed with Rheumatoid Arthritis in her teens and, faced with the prospect of being confined to a wheelchair for the rest of her life, she embarked on a journey of self-healing and this led her to yoga, relaxation and meditation.

Lisa trained at Gita International, one of Australia's longest running yoga schools, where she obtained her diploma in yoga teaching and the teaching of deep relaxation and meditation.

She has also been fortunate enough to study with Mark Breadner, one of Australia’s most prominent yoga teachers, where she obtained her qualification as a Yoga Coach. But her most valuable knowledge has come from self-enquiry and exploration in all fields of health and wellbeing. She has been able to leave behind those years of ill health and lead a vibrant, healthy and positive life. Lisa currently teaches yoga in the Macedon Ranges and takes yoga retreats to Bali each year. She has experience in corporate and children's yoga as well as holding many workshops in relaxation and sleep as well as yoga in the workplace.

Lisa is currently training with Vidyamala Burch, the founder of Breathworks in the UK to become a certified Mindfulness Based Pain Management and stress reduction teacher. She has attended many mindfulness retreats and trainings and is currently teaching high school students & corporate classes for Mindfulness.

Her mantra for this life is to ‘Smile, breathe and go slow’ Thich Nhat Hahn.

So how can we remember? How can we be reminded to be here, present and awake to our life unfolding?
​
1. Informal practice - You can choose something that you usually do on autopilot each day and dedicate mindfulness to that activity. 

​For example when you prepare your favourite drink.:

• Sit down comfortably.
• Notice the colour.
• How does it taste?

​ Pay attention from the time the drink first enters your mouth until you are unable to until you are unable to sense the drink in your body.

• How do you feel?

Your mind will wander many times so just gently bring it back to the experience of enjoying your favourite drink. 

The more we do this the more we come back to this moment of our lives, the more we strengthen that pathway in our brain. Be gentle with yourself. The mind will resist and wander away from the present moment again and again but the more we practice mindfulness, just like the more we practice anything, the better we become. ​

Basic Mindfulness Meditation

Sit quietly and focus on your natural breathing. Allow thoughts to come and go without judgement and return to your focus on the breath.

Mindfulness practice can lead to

• Improved wellbeing

• Better physical and mental health

• Stress reduction

Enjoy this moment......

Warmly

Lisa Moor

https://www.facebook.com/lisamooryoga/

The days of bright berries, crisp salads and exotic summer fruits are behind us for another year. With autumn upon us it is time to slow down and allow our energy to slowly turn inward and contract. Autumn is the season to regain balance, a time to pull inward and gather together on all levels, a time to store food and prepare for the approaching stillness of winter. Allow yourself to find comfort in your inner sanctuary through meditation and contemplation.

Heartier, richer dishes will support and ground you. Add a little more sea salt and some extra oil (avocado, olive, coconut, macadamia) to warm your body while avoiding the raw, cooling foods of summer. Brown rice, miso, lentils, tofu, tempeh, greens and root vegetables and mixed seaweed vegetables will provide the nourishment and sustenance required for the cooler months ahead. ​

​Fruits are still plentiful throughout the autumnal season. Choose from an abundant array of apples - pink lady, gala, fuji, granny smith, jonathans, red delicious, golden delicious and snow! Another of nature's super foods, they offer countless health benefits. Make sure you always consume the outer peel as pectin levels are concentrated here. Pectin contains soluble fibre that slows digestion and helps balance the blood sugar levels, while also lowering cholesterol and reducing the risk of heart disease. Research has shown that phytochemicals in the apple skin restrict the growth of colon cancer by 43 percent. Apples are also the richest source of the flavonoid quercertin, a powerful compound that protects the body from many cancers, exerts an anti-allergy action and reduces the risk of thrombotic strokes. Apples are delicious and can be prepared in countless ways. Grate them onto your cereal to make a juicy bircher-style muesli. Stew them with pears and apricots, add a dollop of natural yoghurt, a tsp of chia seeds and a sprinkle of ground linseeds then serve as a sensationally sweet but healthy dessert. Alternatively, try baking apples with cinnamon and cardamom to warm and strengthen your digestive fires. Freshly juiced apples tone and cleanse the body by purifying the blood, promoting intestinal activity and easing constipation. Apples are rich in vitamin C and potassium. 

Autumn is the season of balance. Allow a calming, grounded energy to bring focus in preparation for the peace and stillness of the winter months ahead. 
​

APPLE CINNAMON QUINOA BREAKFAST BAKE

A warm, wholesome, and satisfying breakfast or snack for those cooler mornings. 

INGREDIENTS
1 cup uncooked quinoa
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1/8 teaspoon ground cloves
2 apples, peeled, diced
1/4 cup raisins
2 eggs
2 cups soy/almond/rice/cows milk 
1/4 cup maple syrup
1/3 cup almonds, chopped

Topping (Optional)
Yogurt: Greek (cows)/coconut/soy

DIRECTIONS

1. Preheat the oven to 180°C. Lightly grease a 18cm x 28cm (7-by-11-inch) baking dish (20cm x 20cm or 8-by-8 inch works too).
2. In a small bowl, mix the uncooked quinoa with the spices. Pour into greased dish.
3. Sprinkle the apple and raisins on top of the quinoa.
4. In that same small bowl, beat the eggs. Whisk in the soy/almond/rice/cows milk and maple syrup.
5. Pour the egg and milk mixture over the top of the fruit and quinoa. Lightly stir to partially submerge the fruit. Sprinkle the chopped almonds on top.
6. Bake for one hour or until the casserole is mostly set with only a small amount of liquid left.
7. Allow to cool, and then cover and refrigerate.
   
8. In the morning, cut a square, microwave it on a plate, and enjoy alone or with a few dollops of Greek/coconut yogurt.

Without doubt sugar is one of the hottest nutritional topics of the moment.

Foods have trends too and what is healthy one day can be out of favour the next.

One thing we know now is that eating too much sugar is NOT good for you. So here is my guide to the sweeteners available out there to help you make the best choice possible.

Agave Nectar
​
Agave nectar is a healthy, completely natural unrefined natural substitute for refined sugars and artificial sweeteners.  Made from the Agave plant (yes, that is where tequila comes from) it has been used in native societies of Mexico for centuries as a sweetener and healing ointment. Agave is thought to have anti-bacterial properties that can heal wounds and fight off infections.

• Agave ranks lower than many other sweeteners on the glyceamic index, so it doesn’t cause extreme spikes in your blood sugar like common table sugar.
• It is a natural sweetener that comes in a liquid form similar to honey and can be used as an alternative to traditional white and brown sugar
• The calories in a serving of traditional white sugar and agave nectar are the same so you still need to be mindful of your intake. However, because it is about 1 ½ times sweeter than sugar, you tend to use less.
• Be aware that agave contains the highest levels of fructose of any commercial sweetener. Fructose suppresses the release of our three major satiety hormones (insulin, leptin and cholecystokinin) and instead of being used by the body like other forms of energy it goes straight to the liver where it can be converted into fat. This explains why our ever increasing consumption of fructose in foods is one of the key factors contributing to our obesity epidemic.
• Agave can range from 90% to a lesser 55% fructose. Choose 100% organic, with minimal processing to ensure a lower fructose content.

Stevia
​
Stevia has been widely used as a natural sweetener in South America for centuries and in Japan since 1970. It is completely natural and non-toxic, deriving from the sunflower family native to subtropical South and Central America

• Stevia has zero calories!
• It is high in chromium and has no effect on blood sugar levels making it the perfect option for people trying to lose weight and diabetics. One study showed stevia reduced blood sugar levels by 18% in type 2 diabetic patients.
• Stevia aids weight loss in two ways; by increasing insulin sensitivity and reducing sugar intake and therefore calorie consumption.
• Other health benefits include anti-hypertensive qualities – stevia may lower blood pressure.
• It has to be said the only real down side to stevia is its taste – you really need to get used to the excessive sweetness. I have friends who have grown to love their cup of tea of coffee sweetened with stevia and many recipes from fabulous Nutritionist use it as the sweetener so there is absolutely no doubting its popularity or health benefits. All I can say is for me, I am not such a fan it’s just too sweet.

Honey
 
Honey is about as natural as any sweetener gets.  A good quality honey may also have a few added benefits and extra medicinal benefits that other sweeteners don’t. Manuka honey from New Zealand and Ulmo honey from Chile both have incredible antiseptic, immune stimulating and healing properties.  Make sure you always opt for raw honey to ensure all of the valuable nutrients and enzymes are retained.

• Honey has a high GI of 50, like table sugar, so needs to be used sparingly
• It is also 40% fructose which means, once again, the energy produced from its consumption is not utilized by the body, resulting in the production of fat, via the liver, that tends to ‘stick’.
• Because honey is up to 50% sweeter than sugar  so your sweet tooth will be more readily satisfied with smaller amounts.
• A good quality, raw honey increases free-radical fighting, antioxidant content of your diet.

Brown Rice Malt Syrup
​
Brown Rice Malt Syrup is a fabulous substitute for sugar and one of my favourites. As the name suggests, it is a whole food derived from brown rice. Even better it is completely fructose free (hooray!) and has a low glycaemic level, so it doesn’t send you off into the crazy blood sugar highs and lows that sugar can.

• The sugar profile in this syrup is 50% soluble carbohydrates, 45% maltose and 3% glucose. The glucose is immediately absorbed and metabolized, maltose takes from an hour to an hour and a half, and soluble carbohydrates take 2-3 hours to be metabolized and energy released. This results in constant supply of energy spread over a long time rather than a sudden rush (1)
•  I use Pure Harvest Brown Rice Syrup. It is 100% organic and has no issues with arsenic content (there has been some concern over this with other products). The taste is not as sweet as other sweeteners and that is one of its added benefits. This ‘reduced’ sweetness gives your body (and your taste buds) a chance to adapt and not need those sugar hits for instant energy pick-me-ups
• Use it in cooking and baking. You won’t need too much (experiment, start with ¼ of a cup) to give those biscuits and muffins that sweet edge for taste and flavour.

1. From www.triedtastedserved.com

Hot Cross Muffins

SERVES: 12 MUFFINS PREP TIME: 20 MINUTES COOKING TIME: 30-35 MINUTES

​All the delicious fruit and spice flavour of a hot cross bun but in a cute as a button muffin.

Ingredients

• 150 g almond meal 
• 100 g Pureharvest Organic Buckwheat Flour or other flour if non-gluten free 
• 1 1/2 tsp baking soda 
• 1/4 tsp nutmeg 
• 1 tsp cinnamon 
• 1/2 tsp mixed spice 
• 150 g butter 
• 1/2 cup Pureharvest Rice Malt Syrup 
• 2 apples grated 
• 2 eggs 
• 1 1/2 cups mixed dried fruit 
• zest and juice of 1 orange 

Cross decoration

• 100 g Pureharvest Organic Wholemeal Flour 
• 50 ml water 

​Instructions

• Preheat oven to 180°C and line a muffin tin with 12 patty pans. 
• Combine flour, almond meal, baking soda and spices in a bowl and set aside. 
• Melt the butter and Rice Malt Syrup in a saucepan over a low heat until the butter is just melted. Remove from heat and set aside. 
• In a separate bowl, lightly beat the eggs, then add the dried fruit and grated apple. Add the flour mixture and stir until well combined. (Hint: the mixture is quite runny so don't be worried)
• Spoon into the patty pans and bake in the oven for 20 minutes.
• Meanwhile prepare the cross mixture. Mix the flour and water together to form a dough. Break small amounts of the dough off and roll between your hands to form a thin sausage like shape (5mm strips of about 8cm long). You will need 24 strips in total, 2 for each muffin. After the muffins have baked for 20 minutes, remove them from the oven and decorate with the cross strips. 
• Place back in the oven and bake for a further 10-15 minutes, or until golden brown and a inserted skewer comes out clean.

Hot cross muffin recipe: http://www.pureharvest.com.au/recipes/hot-cross-muffins/​

We are very happy to once again be selected to be part of the City of Port Phillip's Summer program. Our Chillout teacher, Joanne will be teaching the progressive relaxation classes.

Participant registration for the 2016 Leisure and Lifestyle Program is NOW OPEN. 

All activities are free of charge and only on offer to local Port Phillip residents.

Progressive Relaxation
Classes suitable for all ages and abilities.
Day/Time: Friday 10:00am - 11:00am 
Dates: 5 - 26 February 2016
Location: Edwards Park, Port Melbourne 
Number of Sessions Per Participant: 4 sessions
To register, please download the program application below and email to: helpsportandrec@portphillip.vic.gov.au
Progressive Relaxation Participant Registration Form - (PDF 375)

If you'd like to sample Joanne's class, visit: http://www.shraddhayoga.com.au/store/

To find out about all programs, such as beach volleyball, sailing and more visit: http://www.portphillip.vic.gov.au/leisure-lifestyles-program.htm

We are lucky enough to have the very special Jane Spence from The Hello Nature Project writing a guest blog for us this week. 

The Hello Nature Project was created as part of her studies with the Centre for Sustainability Leadership Fellowship. (check out their inspiring and innovative program http://www.csl.org.au). Jane oozes positivity, it's as if a little sunshine and nature is radiating from her!  She aims to remind us all that you don't have to travel outside of the city to find nature, it's all around us, right here. All you need to do is pause, take a moment, a break from technology, the buzz of our busy lives and reconnect.

You can sign up to receive daily emails throughout November. Fun, simple activities to help you connect to nature will be sent straight to your inbox. The activities will include cloud gazing, freeing your feet and standing on the grass, listening out for birds and insects and taking your lunch outside.

So let's hear from Jane and all the amazing things nature can do for our health, happiness and wellbeing.

THE HELLO NATURE PROJECT

Boost your health, happiness and creativity with a dose of nature

Ralph Waldo Emerson wrote about nature’s healing power: "In the presence of nature, a wild delight runs through the man..." And that delight, that awe and excitement – it’s so good for us.

We spend less and less time outside and more and more time inside - 90% of our time is spent indoors and an office worker spends around 5 years of their life sitting at a desk. 5 years!

Research has found that spending time in nature can help protect us against depression, diabetes, obesity, cardiovascular disease, cancer plus many more. Research has shown that not only can nature help boost our immune system, but gazing at a garden can help speed healing from surgery, infections and other ailments.

Connecting to nature can even make us better people - more empathetic and with more meaningful relationships and stronger community ties.
​
And it doesn’t need to take up too much of your time. You don’t have to go outside of the city to find nature – it’s the trees in your street, it’s the herbs growing on your windowsill, it’s the birds singing on your way to work and it’s looking up when you go outside.

​Simple ways to connect to nature

• Take your lunch outside to your local park or patch of sunshine
• Cloud gaze – look up!
• Sshhhhh…listen out for the birds
• Get up close and smell the flowers – literally
• Sign up to The Hello Nature Project to get a daily dose of nature throughout November

The Hello Nature Project wants to help remind you that you don't have to travel outside of the city to find nature, it's all around us, right here.
​
Sign up to receive daily emails throughout November with a fun, simple activity to help you connect to nature. The activities will include cloud gazing, freeing your feet and standing on the grass, listening out for birds and insects and taking your lunch outside.

​http://www.hellonatureproject.com
https://www.facebook.com/hellonatureproject
​

Mindfulness

Mindfulness is the practice of purposely focusing your attention on the present moment—and accepting it without judgment. By focusing on the here and now, many people find that they are less likely to get caught up in worries about the future or regrets over the past, are less preoccupied with concerns about success and self-esteem, and are better able to form deep connections with others.

Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.

Click below to enjoy  a 5 minute meditation with Toby Wallace, Chillout Meditation and Yoga Teacher.