Becoming a master builder
Yesterday, I became the ultimate builder with my kids. We ventured into the trees, determined to build our own den. When we got there, we found a beautiful den that had already been built and I asked the kids "Do you want to play in this one, or will we still build our own?". The answer was of course "Build our own!".
We don't buy lego sets that are already made, because where's the fun in that?! Playing with the set is fun for a while, but most of the time it goes on a shelf for display or gets broken up and made into something else.
We wanted to create something unique and special, something that we had created together! And you know what? It was a total success! Not one argument arose between my little builders. They supported each other, carried heavy branches together (we're talking almost a whole tree on some occasions), looked out for me when I got a little too close to the thorny brambles and really leaned into the teamwork required to make an awesome den! But the best part? My 10-year-old said to me - "all the anxiety disappears out here in nature. It's like none of that stuff matters. We need to do this every week!". They both really enjoyed it, as did I! Sthira and Sukha
Parenting is a lot like building a den. It takes effort and patience to raise children, but when we create a safe and nurturing environment for them, we can find ease in our role as parents. And when we practice yoga together, we can tap into that same sense of ease and connection.
In my yoga classes I often talk about the concept of sthira and sukha. "Sthira" refers to effort, while "Sukha" represents ease. Together, they form a balance that is essential to a successful yoga practice and can be applied off the mat as well. In parenting, effort refers to the energy and determination we put into our parenting, while ease refers to finding a sense of calm and relaxation in our interactions with our children. On the mat, finding the balance between sthira and sukha means holding a pose with strength and stability, while also finding ease and calm within the pose. For example noticing where you are gripping in a pose, especially if it is a challenging pose and you're gripping or holding your breath. It's the balance between holding on and letting go. Off the mat, it means finding a balance in life between effort and ease, working hard but also taking time to rest and recharge. This balance can help us to find a sense of peace and harmony in our daily lives. By practicing effort and ease in our parenting, we can create a balanced and harmonious relationship with our children, one that is both loving and supportive. 
Family Yoga and Sthira and Sukha
To create a family yoga practice, it's all about finding the right balance. Think of it like mixing a smoothie: you need a little bit of strength (sthira) and a little bit of ease (sukha) to get the perfect blend. This might mean doing some challenging or energetic poses and games as a family, but also taking time to breathe and relax.
And let's be real, it's not always easy to find time for yoga when you're a busy parent. but incorporating yoga into your day can make a huge difference. By doing this, you're not only teaching your kids healthy habits, but also creating a little bit of peace and harmony in the family. 
Teaching Sthira and Sukha to Children
In children's yoga, sthira (effort) and sukha (ease) are important because they help kids find balance in their practice. By teaching kids to find strength and stability in their bodies, while also practicing with a sense of joy and relaxation, we can help them learn to regulate their emotions and focus their minds.
Here are three playful ways to practice sthira and sukha with children: 1. Tree Pose with a twist
Have kids stand in tree pose, with one foot pressing into the ground and the other resting against the inner thigh. Then, challenge them to slowly turn their heads from side to side, as if they are looking for a bird in the branches. This playful variation encourages kids to find both sthira (steadiness and effort) in their standing leg, and sukha (ease) in the soft movement of their head.
2. Resting pose with a story
End your class/ family yoga session with a final resting pose, like savasana, and invite kids to relax completely on their mats (or on a blanket or even their bed). Then, tell a calming story or guided visualization that encourages them to find both sthira in their bodies (finding stillness and grounding), and sukha (relaxation and calm) in their minds. For example, you might guide kids through a visualization of floating on a cloud, or taking a peaceful walk in the woods. This restful practice helps kids integrate the lessons of sthira and sukha into their bodies and minds.
3. Sthira and Sukha Exhales
Breathing practices can be a powerful tool in finding balance between sthira and sukha. By consciously controlling the breath, we can regulate the nervous system and calm the mind. Slow, deep breathing activates the parasympathetic nervous system, which promotes relaxation and reduces stress. This can lead to a more balanced state of being, allowing us to find both stability and comfort in our bodies and minds.
This practice can help balance the flow of energy in the body, promoting harmony and well-being. This practice is good to practice with older children (7+) or just for ourselves!
Parenting with Effort and Ease
Incorporating Family yoga into your parenting approach can bring about a sense of ease and effortlessness to your family life. As a mindful parent, you can cultivate a conscious approach to parenting that promotes balance and harmony.
End note:
In this post we have covered the concept of Sthira and Sukha, which refers to finding the balance between effort and ease. We have spoke about how to practice this concept both on and off the mat. I have shared ways to practice yoga with children in practice and in parenting. Embracing this approach can help you to find more balance in your life, your parenting, your teaching, and in the lives of your children.
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The bold move to prioritize your family's well-being: How self-care and family yoga can make all the difference.
I made an effort to read up on different approaches - gentle parenting, conscious parenting, mindful parenting, playful parenting etc. This helped me find my feet with parenting a lot more. I am still learning and I get met with new challenges all of the time as my children enter different development stages and experience their own struggles. One thing that does not change is my values. I value my children's and my own well-being. I value our self-care practices. I value our time together.
One way in which we care for our wellbeing, fill our self-care cup and spend quality time being present with each other is Family Yoga. In this blog post I will share why it is a bold move to prioritize your family's well-being and why self-care and family yoga can make all the difference! Four controversial approaches I take in raising my children that I am not sorry for....
When it comes to raising my kids, it seems like everyone has something to say. I do things differently from what they consider normal and when people don't agree, they can be very loud about it. Luckily, I can be louder. I am not afraid to break cycles, and do things my own way. If you don't like these ways, no problem but this is what I do with my children (even when others have a problem with it). I don't know why these ways are controversial, I honestly think they should be the norm......but here we are. So here are the four things I do to boldly prioritize my family's well-being.
First, I allow kids to express their emotions freely. Instead of suppressing their feelings, I encourage them to acknowledge their emotions. My aim is to create a safe space where tears, laughter, and everything in between are welcomed and respected. Second, I let my kids know they can say no to hugs - even from me! I teach my kids about personal boundaries and consent and have done from an early age. By respecting their 'no' when it comes to physical affection (and this includes tickling playfully too), we empower them with the tools to establish healthy boundaries throughout their lives. Thirdly, I encourage mindful technology use. Rather than banning or limiting screens, I advocate for mindful consumption. We aim to strike a balance between technology and nature. Lastly, I have open and honest conversations about gender and provide them with diverse role models. I encourage them to express themselves in a way that feels authentic to them. If you're onboard with these things, we're probably best friends now ?? Honestly, we could use all the support we can get in creating a safer, more inclusive, more mindful world . Don't you agree? How can self-care and family yoga help?
I see family yoga as a form of self-care. My own yoga practice is definitely my own self-care. It really helps me to sit with my emotions, breathe through my triggers and release anything that is no longer serving me. It helps me to get out of my head and into my body. It helps me to be present - to be where my feet are.
If I need to move, I can practice vinyasa or hatha yoga. If I need rest, I can practice restorative yoga poses. If I need to pause, I can practice pranayama. Whatever I need - Yoga seems to have my back. When it comes to practicing with my children it is a lot of playfulness and games (hence howFamily Yoga Game Night was born). There is a big focus on quality time together and fun. It just so happens that fun is the best environment to learn new skills in. So while we are playing and having fun, they are also learning these incredible ways that they can care for their well-being. Not only does it help children develop an early interest in health and well-being but it is also full of benefits they can experience right away. Benefits of family yoga
Self-care and Yoga
As you can see, with all these benefits , it is no wonder Yoga is a great choice for families wanting to prioritize their well-being. While all these benefits are wonderful though, the best reason to practice yoga?
It has to be that you can just be yourself. Not trying to fix or improve but just being present and being fully yourself. This is why Family Yoga is playful because children are playful! We don't want them to dim their light so they can join in our adult yoga practices. We want to join them in their fun and imaginative world from time to time! It can be just as important for the grown-ups to join in this world of play to be honest, so many of us have forgotten how! What difference does it make?
At first it will just be a bit of fun. You'll love spending time together and it will strengthen your bonds. That in itself is wonderful, but after some time you'll see how your child starts taking breaths on their own when they are feeling frustrated. You'll see them start their own mindful practices without being prompted to. They'll ask you to meditate with them or guide them through a relaxation at bedtime. They will become more self-aware and confident within themselves. They'll speak up for what they believe in and set firm boundaries with peers and even family members. They'll start living the yoga.
What a gift. Make the bold move to prioritize your family's well-being today! Resources
Ocean Bliss - 5 minute Yoga journey for children and their grown up
Free Game Pack - Support your families well-being with these fun games 9 things your child needs you to know this summer 
Empowering Parenthood: Affirmations to Strengthen Your Bond with Your ChildSometimes I feel really rubbish in my parenting, I feel like I'm not doing enough, the kids are having too much screen time or I'm not doing as much as other families. Sometimes these thoughts come when I'm experiencing migraine, a pain flair up or am just exhausted. Days when I need to rest, and I need to do what I need to just to get through the day, but nevertheless my brain still pipes in with these negative thoughts. It can be really hard on these days, because as much as you may know it's not true, it still feels rubbish. In this post we will be looking at why affirmations can be useful as a parent, how to effectively use affirmations, how to transform affirmations to work for us, 10 affirmations for strengthening bonds with your child, and how to start using them. Using affirmations for empowered parentingWhen I started to use affirmations in my parenting, I felt huge relief. I was able to focus my mind on the positive words, tap into that empowered feeling and feel so much better about myself and my parenting. Instead of focusing on the bad and feeling completely helpless, I was able to focus on the good. I was able to strengthen my bonds with my children in those moments and beyond. How to use affirmations effectivelyOur brain wants to believe what we tell it. If we tell ourselves how bad we are at something, how stupid we are or that we are a bad parent - we start to believe it. Sometimes we don't even notice we are doing it (this is why self-awareness is so important). You can start using affirmations by writing them down and putting them on your mirror/ some place you'll see often, using them as passwords, using them in meditations or simply just repeating them to yourself when needed. You can include them in your journal, on your vision board or even practice mindful colouring of affirmations, I've seen some great books for this! Do affirmations always work?I like affirmations and they work for me but the ones that resonate with me, may not resonate with you. This is important because you need to be able to tap into the energy of an affirmation. If you feel like it is a complete lie, it is going to cause you more stress.  Just like in Liar Liar when Jim Carrey was trying to say that the pen was red. He was trying to tell a lie but couldn't, he could only tell the truth - the pen is blue. If you don't believe what you are saying, it is going to be stressful! If this is the case, then you may need to build up towards that affirmation. Let's stick with this pen analogy. We can't say 'the pen is red.' even if it was red, we just don't believe that it is..... too confusing? Stick with me here. We could say 'May I start to see this pen as red.' We can feel a bit better about this right? This can work for times when we really don't believe that we are good enough, beautiful enough, smart enough, a good enough parent etc. In this case, it feels like a lie if we are to say 'I am good enough.' This is where I like to change 'I am' statements to 'May I see that I am' or 'I am learning to' or another way to change the statement to make it feel good. For example - I am beautiful. This could be a really difficult one for someone to repeat in front of a mirror or to themselves if they were having real body image issues. By repeating it to themselves over and over it could get very upsetting. Instead this person could say - 'I am learning to appreciate my beauty' or 'I am learning to love myself exactly how I am' or even 'My body is healthy and functions well.' So when choosing your affirmations, take a moment to notice how they make you feel. Do they make you feel empowered? Do they spark joy or confidence? Is it challenging to say? Can you re-word it in your own words to make it 'fit' better? 10 Affirmations to Strengthen Your Bond with Your Child
How will you practice yours?
SummaryIn this post we have looked at why affirmations can be useful as a parent, how to effectively use affirmations, how to transform affirmations to work for us, 10 affirmations for strengthening bonds with your child, and how to start using them. Strengthening bonds with YogaPracticing partner yoga poses with your child is a great way to strengthen the bond between you and your child. It allows you to connect with your child in a fun and playful way while also promoting physical activity and mindfulness. The shared experience of practicing yoga together can create a deeper sense of trust and understanding between you and your child, and help to bring you closer together.  Sign up now for Partner Pose Playtime! A 40 minute class for you and your child to spend quality time together while caring for your well-being! Other Posts of interest:
5 poses for little superheroes Is my child too old for tantrums? Be an environmental superhero  How do you start your morning?When you're a parent sometimes you don't get to choose when or how you wake up. You may start the day at full impact, a kid jumping on you and putting their bum in your face or a cry from the next room that makes you leap out of bed to check they are okay. This instant adrenaline rush or feeling of frustration or just plain feeling exhausted is a real rough way to start the day. It doesn't have to be like this though, there are ways you can start the day calmer, even with kids! The number one way to start your day...There is one way that I see recommended to start your day constantly - CONSTANTLY! It is one that i don't like and I will not be doing, even though it makes perfect sense. It is to wake up half hour before the children..... It's a pass from me. Okay, so it make sense. You get to have some time for yourself and ground before the children wake up, you get to enjoy the peace and quiet and ease in to your day, you can workout, practice yoga, meditate, sit out in the garden, read a book, cook a wonderful breakfast, have a peaceful shower - anything you choose. The problem I have with this, is my little dude has an inbuilt sensor. He knows when I am not in bed and he comes looking for me, even if its 2 or 3 hours before he is due to be awake, he knows! This means not only does my time alone get gate crashed but it means I'm going to have a stroppy child by noon. Maybe this works for some, and maybe it will work for me again one day but for now it's a hard pass SO how can we start the day more grounded apart from this way, because every minute of sleep is valuable. 5 ways to start your day feeling grounded...Good MorningMy little dude is always in my bed by morning even if he slept well in his own bed for the most part. So when we wake up we usually start the day with a "good morning.", smiling at each other and give each other a big hug. Then we take a few breaths together. Sometimes we will do this hugging or we will practice tracing hand breath (where you trace your left hand with your right pointing finger, breathing in to come up and breathing out to come down). My daughter is still sleeping soundly at this point so if you have two children that are sleeping soundly this can be done alone, with a partner or with the dog! The important part of this is to just take a moment to breathe, to smile and to say "good morning." Place your feet on the groundWhen sitting up, place your feet on the ground and just pause here. Take a moment just to feel the ground beneath you and come back to the breath. Take three breaths here before carrying on with your morning. Wash your faceSo I'm not talking hygiene here, I'm sure you have that covered but just splashing cold water on your face can help you to feel grounded, and signal to your body that it is time to wake up. This may also be a great time to set an intention for your day. MoveWhether you take a good morning stretch, a 15 minute yoga practice, a work out, or put your favourite song on and move for two minutes, it can really help wake up the body. This can be very gentle, or more energetic. It can be 2 minutes or 20 minutes, alone or as a family - It is whatever works for you and that particular morning. This helps you to just be in the moment. At that time, there is no to do lists, it is just you, moving in a way that feels good. The key is to bring an awareness to your body and pay attention to any sensations in the body as you move. DrinkI love to start my day off with a cup of coffee but this could be any drink that you like to start your day off with. I have mine in a red cup to symbolise the root chakra, the chakra that is related to grounding and stability. Bring an awareness to this simple act of having a drink. How does it feel holding the cup in your hands? Is it hot or cold? Breathe it in, does it smell of anything? Take a few slow, intentional breaths here. You may also like to visualize a red ball of energy at the base of your spine. With each sip, see it getting brighter and more vibrant. See how it illuminates downward as it grounds you. Sit with this for a few minutes. JournalMy journaling practice is in the evenings so when I journal in the morning, I usually keep it quite short. It feels so nice to put pen to paper and just write for five minutes. Here are some of the things I will journal about in the morning. 1. Any dreams I had last night. If I remember anything, it can be nice to write about it. It also trains our brains to remember. 2. I pull an Oracle Card and write about that. I write about what it means to me or anything that comes up. 3. Gratitude. Usually this is in my evening practice but it can be a really lovely way to start your day. If I have practiced a guided mediation around gratitude that morning, that does inspire me to write out gratitude earlier than the norm. 4. My daily intention - I make this when washing my face as previously mentioned but here I write it down too. 5. Affirmations. I will often choose an affirmation for the day or for the week such as 'Today, I choose patience' or 'I am calm and grounded.' 6. My to do lists. If i feel like I'm going to forget something so everything is buzzing around me head it can be very helpful to write it all down and decide what's important, what would be nice to get done and what can wait. It also helps to see if I am being realistic with my expectations of myself. So there are just a few of the ways that help me to feel grounded in the morning. Those mornings you jump right out into a chaotic rush around, where the kids start arguing and the cereal falls on the floor are exhausting!! You can choose not to do that any more! Take this time to ground. You can do this, and the more the children see you practicing this, the more they'll join in with the practices or feel inspired to create their own calming rituals.
What is your biggest take away from this blog post? I would love to hear! How do you ground yourself OR how will you be grounding yourself from now on? Some other posts you may like are: 22 Mindful Practices for Stressed out Mums How to Practice Quiet Time Activities with Children Three games you can play with your children while laying down Healing Affirmations for your Root Chakra Hey there mindful parent,Are you feeling like you're not getting enough time to yourself? Is it making you stressed, irritable and less patient with your children? I know this can be a challenge so I'm here to help. Over the next three weeks I will be sharing tips with you to make staying calm so much easier. Make sure you follow along to catch them all. Here is the first tip.Take a mindful moment each day. Multiple times if you can! There are so many ways we can a moment, without adding on to our already busy schedules. Some mindful moments we can take while doing things that we were already going to do - just with more intention and more awareness. Being mindful is not too difficult once you get into the regular practice of it and it will take you from feeling stressed out, to feeling present and calm. As it is 2s day (22/02/2022) I thought it only right to share with you 22 of my favourite ways to tale a mindful moment. Take a walkTaking a walk mindfully means staying present. So often we take a walk to get to the place we need to be and it is spent rushing there without any regard to our surroundings. Take some time to slow down, breathe deeply, pay attention to your senses. Any smells, what you can hear, what you can see - maybe something you missed before, what can you touch? One way I heard someone practice mindful walking before is to imagine their is an alien in the sky and he wants to know about what your experience is like in this moment. He has not been to Earth so he needs everything explained in real detail, set the scene, describe the moment. Take a Yoga ClassYoga is a great way to get present and be in the moment and it doesn't have to take too long. If you have time it may be nice to get to a local class but if not there are so many wonderful practices online (and not just my own ;) ). Even if you take as little as five to ten minutes, it can really help. You can find free videos on my Youtube channel or Check out my online classes here. JournalI love journaling, it really helps me to work through whatever is going on, gain focus, let go and it is also a chance to get creative if you bullet journal. I wrote out some great journaling prompts for the new year, last year, but I am sure they will be as relevant now as ever. You can check that out here. Otherwise just start writing about your day and see what comes up. Brush your teeth mindfullyBrushing our teeth is (probably) something we do at least twice a day so why not make that more mindful? Instead of rushing through it, why not try taking your time. Bringing attention to how it feels, tastes, the movements you are making with the brush, the smell of the toothpaste. It might sound ridiculous or unnecessary but it can be a great way to get present, ground your energy and pause a moment. When we just rush through our day, that's when the stress builds and builds. Breathe DeeplyOne of the most simple ways to de-stress is with the breath. When we pause to take some slow, intentional breaths we can move from that fight or flight mode into our parasympathetic nervous system - our rest and digest state. The place we can feel calm and ease. Try it now, taking a breath in through the nose, filling up the belly. Pause. Exhale it all out through the nose or mouth. Try taking a few more, relaxing the shoulders down and unclenching the jaw. Practice GratitudeThis is a great practice for morning or night. Just say three things that you are grateful for, like really grateful for. You can journal these, have an accountability partner you text these too or share this practice with your children (my person favourite). We do this before bed or at dinner time. I love a good gratitude practice, you can find a fun gratitude scavenger hunt for the children here. Or read more about the benefits of gratitude here. Eat MindfullyDo you ever eat on the go, shove something into your mouth while you're making the kids pack lunches, or maybe skip meals? This week, try and eat at least one meal mindfully. We love to all have our dinner at the dinner table and sit together to practice this, not to say we never eat in front of the TV, but for the most part we like to keep our meals together mindful. If doing this on your own and in peace, make sure it's something you really enjoy and savour every moment. Be aware of your thoughtsBringing awareness to your thoughts makes it so much easier when negative thoughts come up . This way you can question them, redirect them or stop them in their tracks. I love a practice I often do with the children for this (it works for adults too) and it is called Pom Pom for your thoughts. Cherish the next hug with your childThe importance of hugs and positive touch is amazing and also a great opportunity for a mindful moment. Really take notice of this hug, cherish it and save it in the memory bank, it is so precious. Take a shower or a bathJust like the brushing off the teeth. Something we do anyway, so how can we turn this into a mindful moment? We can remove distractions and be present. Taking time to wash each part of our body with love and gratitude for it. Taking your time. Bringing awareness to the sensations of the temperature, wash cloth, soap etc. Maybe have some nice smells from a candle or the bubble bath, and breathe, savour, enjoy. Connect with NatureYou could pair this with the mindful walk or find another way. Maybe out in the garden, planting your onw herbs, feeding the birds, putting bare feet on the Earth outside, swimming in the sea (safely with a friend) or paddling in a stream. There are so many ways you can connect with nature. Count your stepsThis is a great one if you are feeling stressed and maybe a bit angry. Much like when you get a child to count to ten before they react, this is a practice of pausing before reacting. Take ten slow steps, maybe even backwards. Breathe with each step. Self-MassageIt can feel soo good to go and get a massage. Time and budget doesn't always allow for this unfortunately. Here is a great practice I recorded the other week that includes some Yoga and self-massage. Three Senses ExerciseWhat are three things you can see? What are three things you can hear? What are three things you can touch? Candle GazingLight a candle and place it on your kitchen table. Sit up tall on one of your chairs and just take two minutes to watch the candles flame. Breathe, relax the shoulders down and try to let go of any tension. This is a great way to meditate for those who find it hard to close their eyes and go within or for people who are more visual. Chocolate meditationYou can find some great info about chocolate meditations here Body Scan meditationA body scan meditation is basically where you lay down (or sit up tall) and bring awareness to each part of your body individually in turn. You can do this on your own or find a guided meditation for guidance. The app Insight timer if full of these types of meditations and all for free! Write yourself a letterEvery year I write a letter to future me. I include my hopes for the year but also what I have accomplished (because it is easy to forget and take these things for granted). I tell myself what I am proud of me for and anything else I feel like including. I seal it in an envelope and then I put a date on it to open in one years time. It can also be very therapeutic to write a letter to yourself in the past, what would you like that you to know. Sit down and take your time with this one. Drink TeaI love taking a mindful moment with my tea or coffee. It is quite often my go to. Feeling the heat of the cup in my hands, closing my eyes and holding the cup up to my nose and taking a big breath in and out, savouring that first sip. I love it so much I included it in one of my practices on youtube - Yoga for Menstruation with affirmations. Stroke a petHow cute are they honestly?! I love animals. We currently have two cats and two guinea pigs. Having a mindful moment cuddles with one of them is the best. Have you got any pets? Next best thing is cuddling a cushion, not quite the same but grounding all the same and it wont scratch you if you do it wrong! Haha Pull Tarot or Oracle CardsYou do not have to be an expert to do this. You are very much guided by your intuition (and possibly the help of a guide book if needed). It can be a great way to pause, ask questions, see what's going on for you, how you are feeling etc. You could even just start with some nice affirmation cards. I have a great deck for anxiety. Sometimes I will sit, breathe while I'm shuffling the deck and then pull one from the pack. It is always what I need to hear in that moment. Draw or ColourThere is a reason all those mindful colouring books for adults and for children are becoming so popular. It can be soo calming. Did you ever colour as a child? Or did you love to draw? How about in adulthood? Do you express your creativity? It can be a great way to get into a flow state. A place where you are present with what you are doing and stress just melts away. There we have it! 22 Mindful activities you can start from today!Please let me know your favourites, maybe you do a few of these already or have some other ones you would like to share? Comment below!   Maybe you're sick, maybe you're just tired but the kids don't get it, they want your attention, now! For those times when you want to play but haven't got the energy, here are three fun games you can play together! You may also like this previous blog post full of fun ideas for Screen Free Family nights >> Here. Guessing game!You lay on the sofa, face down on a comfy cushion, maybe you even have a nice blanket on you. The child/children then place one of their toys on your back. You then have to try and guess what toy it is. So simple and yet can be so fun. You can start giving out to the toys saying 'what are you doing on my back 'name', I'm trying to go to sleep'. Then when there is no toy on your back you can start to snore until they find another toy to wake you up. Doctor DoctorThis is where you get to be the very demanding patient. Asking the children for nonsense things to pass to you or real things like chocolate from the fridge. It is the children's job to make sure you are getting lots of rest and checking up on you. Don't wake the GiantThis is where you get to hide under your blanket while the children build Lego or blocks around you or even stack cushions on you. They must do it really quietly as to not wake you - the giant. If they wake you, you give a big stretch knocking everything over and off of you, Put on a little bit of a show here before going back to sleep. All these games require a little effort but not too much and you still get a bit of a lay down. You could also play different talking games like I-spy, read or make up stories or just throw on a movie and cuddle up. Parenting is challenging anyway but on days when you don't feel like doing anything or are feeling run down, it can be soo hard. These games are so handy for times when you are feeling like that.
Which one will you be playing? Have you any other ideas? Let's help each other out here ;P Comment below!  Winter is officially upon us. Today marks the Winter Solstice, the shortest day of the year. From here, the light will start to return to us. The days start to once again grow longer and longer until we reach the Summer Solstice, the longest day of the year. This is a great time to reflect and set intentions. You may like to start visualizing the year ahead. It can be a great time for planning but slow down on acting on that right now. Conserve your energy where you can, take rest and really nurture yourself - mind, body and soul. Winter can bring with it the winter blues, the light is slowly returning but we still have long periods of darkness and cold. Here are some ways your can nourish your mental health in this time. 1. Practice Yoga and MeditationYou don't need much to start a Yoga or meditation practice from home. Nothing fancy at all in fact. A yoga mat can be very helpful and some comfortable clothing for moving in, and sign up for a class or follow along to some Youtube videos. Here is a Gentle Yoga Practice that is focused around Self-love - Click here. I have Live online Classes starting in January which can be found here. For meditations I love the Insight timer App. 2. Get enough restDon't underestimate the power of getting enough sleep! For some reason I always feel the sleep I get before 12am is the most valuable, like it is worth twice as much. For this reason I make an effort to have an early night at least once or twice a week but I always aim to get 7 to 8 hours sleep. And if you can take a nap - amazing, do it! Winter is definitely a time to rest so have movie nights and cosy evenings when you can and don't be afraid to say No to things you don't actually want to do. 3. Go for a walkWhen light is limited, it can be great to get outside while it is light but it can also be quite magical to take a walk later on when all the Christmas lights are on. Wrap up warm and get outside each day, it makes coming home and getting cosy that little bit more sweet. 4. Spend time with people you enjoy spending time withIt is okay to say No to spending time with people who drain you, or at least make an early escape plan right?! As I said Winter is all about conserving your energy, don't let energy vampires suck it all out of you. Take care of you, spend your time with people who light you up and make you feel good. Meet up for a cuppa or plan a Zoom chat if you have to! But keep those connections going. Winter can be very isolating even before 'all of this' so it is good to talk. 5. Enjoy a new hobby (or an old one you havent had time for)Bonus points for not trying to turn it into work! Keep the hobby just for you, keep it fun and playful. Maybe its an activity, a sport, something arty, something creative, puzzles - anything. I love a hobby that gets me into a real flow state - like how yoga does, I get into a real flow state when I get stuck into a puzzle. Time seems to disappear and I'm completely lost in what I am doing. Do you have something like that already or something you have been wanting to try? Comment below! What other ways can we look after our Mental health this Winter?There are so many other ways that we can take care of ourselves this Winter. What would you add to the list? What helps you?
 The Importance of Self-Care As parents, we take on a lot of responsibility for someone else’s needs and happiness. Sometimes we can neglect our own needs because we are so busy looking after our loved ones. Of course, taking care of them is great, and you should do it with love, but you are important too. Self-care should be made a priority so that you are in a good position to help others and you don’t end up burning out, feeling over worked, overwhelmed, and underappreciated. It can be helpful to schedule in time for self-care on your daily planner just as you would an important meeting or appointment. Taking some time for you can make all the difference. I’m sure you have heard the Cliché saying about filling your own cup first as you cannot pour from an empty cup. Cliché it may be, but it is so true. We cannot teach what we haven’t learned. We can’t expect our children to grow up strong, happy, and carefree if we don’t model that behavior ourselves. Taking this time for you is not selfish. It will make you a better parent. It will allow you to show up at your best, less likely to snap at the smallest thing or to be too fatigued to listen whole heartedly. Taking care of yourself will allow you to recharge and feel balanced again. What is something that you love doing? Maybe you haven’t done it for a while, maybe even not since having children. If you’re stuck for ideas give this next exercise a go. Have a pen and paper ready to jot down your ideas. Spark Joy ActivitySit in a cross-legged position on the floor (you can use a pillow or yoga block to lift the hips slightly) or sitting up tall on a chair with feet firmly on the ground. Allow your hands to rest naturally on your lap or palms open to the sky. Take between 5 – 10 deep, slow breaths. Allow the mind to clear as you focus your attention on the breath. Any time your mind starts to wonder, bring it back to the breath. Close your eyes if it feels right to do so. Once you are settled, think about when you were a child. What activities did you really love doing? How did they make you feel? Did you enjoy baking, painting, horse riding, dancing, singing, playing board games, getting out in nature? The sky is the limit here. Think of anything you can. Once you feel inspired open your eyes and start to write down as many activities you can think of that you once enjoyed. Now look at the list and see if anything listed would spark joy in your life now. Another way to add in a little self care to your week... I have new yoga classes starting next week (23rd September 2020) for parents wanting to connect with themselves and other parents and to move their body in a way that feels good. No need to worry about childcare or traveling as it is all from the comfort of your own home. Click here to book now. Take the 7 day self care challenge!Check out my free 7 day self care challenge here. You may also be interested in Self love, that inner critic and breaking out of comfort zones. Please comment below what sparks joy for you. Have a great week! |
AuthorNatasha Bryant Archives
September 2023
CategoriesAll Breath Work Children's Yoga And Mindfulness Christmas Emotional Well Being Emotional Well-being Intuition Meditations Parents Play Pose Of The Week Print Outs Self Care Challenge Summer Teachers Teenagers |
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