Ten breaths meditation

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I was moody today. On Wednesday and Thursday I talked to people about self-care recipes, and today I had to think about mine. I’d have liked to spend the entire day alone, but instead I had two kids, entrance exam prep and piano and violin practice to battle through – which took most of the afternoon – so, you know, gah. Also, I’m not speaking to the husband. Such fun! Good thing the weather was sublime so I sat in the garden and stared at the grass while getting agitated about how these Maths questions would be simple to solve IF YOU WOULD ONLY READ THE QUESTION PROPERLY AND DO IT STEP BY STEP LIKE I TOLD YOU.

See? Everyone has off-days. At times like this, when you feel steamed up and need headspace, try this meditation. It only takes a minute, so after that you can carry on with your bad day if you want. Or, you know, you can take a deep breath and remind yourself to get some perspective.

Ten Breaths Meditation
1) Start by stopping, whatever you’re doing, wherever you are. Keep your eyes open, but don’t stare manically at the cat.

2) Breathe in really deeply, to the count of five, and see if you can hold it for three counts, then breathe out to the count of seven. This is Breath One.

3) Repeat for three further breaths, counting each breath. Each time, on the exhale, let it be a release. Imagine you’re breathing out all the frustration, all the annoyance, all the irritation. Make the exhale really noisy if you want.

4) How patient can you be with each breath? How long can you make your inhale? The pause in between the inhale and the exhale? The exhale?

5) The fifth time around, let your breathing return to normal. Keep counting each breath, but this time, focus on the sensation of breathing. The rise and fall of your chest, the rhythm, the feel of the air you breathe out on your hand. If you forget what number you’re on, that’s ok – just restart from wherever you remember.

6) When you get to ten, you can stop. Tune back into your surroundings. How do you feel? (If you still want to strangle someone, you may want to continue for a bit. Or drink some gin, you know, whatever floats your boat, but meditation’s probably better for you.)

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Lessons from a sofa

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On Monday I was once again at Draycote Water, which has become one of my favourite summer coaching venues. While I was surrounded by nature, one of my clients sent me this photo of a sofa at the spa she’s currently at. It looks a bit like a posh hay bale, and comes complete with authentic leaves down the back of the cushions. Apparently there are several of these sofas around the spa, but people weren’t really sitting on them. Because they are prickly.

It struck me that there were a couple of worthwhile lessons to take from this.

1) It is good to take time out for yourself – ensuring that you are paying regular attention to your psychological and physical wellbeing is really important. It’s not selfish unless all you ever think about is yourself.

2) There is sometimes a big difference between what you think will be good for other people and what will actually be good for them. It is useful to ask rather than assume.

3) Things that look nice are not always nice to have. Perception is not the same as reality. This third point was also one of the significant takeaways that my client took away from Monday morning’s session.

There you go, lessons from a ‘quirky’ sofa.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

A tale of sleep hygiene

IMG_8256Me: I’m so tired; I’m going to collapse into bed and sleep for a few days

Me: *gets into bed*

Me: I wonder if I should buy a Pranamat

Me: I haven’t checked my email for the last ten minutes; better rectify that

Me: How do I get A to appreciate that when I say ‘can you please do X’ I don’t mean in three years’ time (and counting)

Me: If I get those things ticked off my to-do list now then I’ll be ahead for tomorrow

Me: I’m hungry

Me: oooh new Instagram posts

Me: Sleep is for wimps, right?


Note to self: Practise better sleep hygiene
Note to readers: #doasisaynotasido

(Nope coaster by @gemmacorrell)

– Written by Natalie Snodgrass Tan, Quiet Space Ltd

Make your own happiness

Happy International Happiness Day everyone. There’s one photo here for the hopeful and optimistic, and one for the cynics among you, courtesy of Modern Toss (that’s most of the people I know, then).

The serious message: don’t expect things or others to give you happiness. You’ve got to create your own. You, and only you, are responsible for your happiness.

– Written by Natalie Snodgrass Tan, Quiet Space Ltd