Batch 2

Deep Breathing 101

Hi I’m Shawna and I’m a spiritual mentor. One of the tools I use to help people reconnect to themselves is the breath. By learning to work with the breath we learn to work with life because your breath is your link to life!

Think about it: what happens when you’re trying not to cry? You hold the breath. When you are frightened? A sharp inhalation. So, learning to breathe fully totally influences your state of being.


In my last post I gave you a really simple way of bringing the breath deep down into the lungs.

This time you'll learn how to get familiar with the three sections of the lungs (lower, middle, upper) and how to link them together on the in-breath.



Remember, the breath is your link to life, moment by moment. You can come to this breath throughout the day to help you come back to the present, to feel more clear-minded and to feed your body what it needs--oxygen! It's amazing how something so simple can have such a profound effect.

Find me on Insta at @sacred_centre

Facebook: https://www.facebook.com/sacredcentreaustralia/

Creating our kids Autumn wardrobe!

Hi lovely Village parents, Its Amelia from My Soulful Space and today I would love to chat to you about creating your kids Autumn/winter wardrobe :)

I love this time of year, the nights are becoming cooler and our days slightly shorter. The seasons are changing which means its time to re visit and refresh our children’s wardrobes. (yay!) This is one of my favourite things to do because it feels very organised and refreshing once it is complete :) It also shows us how much our little ones are growing and changing and is a great opportunity to declutter and donate all of the clothes that are no longer needed in our home.

Step 1: Take all of your childs clothing out of their wardrobe/drawers/baskets

Pop them all on the floor or bed. I just prefer to do it this way, but you can do drawer by drawer or category by category if you prefer.

Go through the items one by one, being thoughtful about whether or not they will be kept or let go of…

What to let go of: (pop all of the ‘to go’ items in a big pile, we will sort them out soon)

Clothing that is unsuitable for the next season

Clothing your child has outgrown, doesn’t enjoy wearing, is torn, stained (to the point where you don’t actually want them to leave the house in it) and clothes that you don’t like your child to wear for any other reason.

What to keep:

Clothes that are loved, worn lots, still big enough, can be passed down to siblings and will suit the new season.

Pop the yes pile back into their place in your child’s wardrobe or drawers.

What to do with unneeded clothes:

Create 3 piles-1: put away for next season/or for younger sibling (size depending), 2: donate and 3: bin.

If you have more than one child, the eldest child’s clothing can be stored for the younger ones (ah, the love of pass-me downs!)

Donate clothes that are in a good clean condition to charity, friends with children who will use them, or sell or give away on marketplace or gumtree (FB has pages that support families in need who would love your unneeded items, just make sure they are in still in good condition)

Bin them if they are totally worn out, or keep one or two items for messy play and painting

Bringing in the new clothes :)

Over the year I collect clothes and shoes in charity shops that will fit my children over the next few seasons. I don’t go crazy, but if I see something that is really nice, well made and would suit my children I buy it and store it. Then, each season I grab these bags down and bring the items that are season and size appropriate into their wardrobes (well drawers…I don’t have the patience to hang up kids clothes!) This is so fun! Because it is all ready, I don’t need to go out and buy a bundle of new clothes.

Buying second-hand saves money and it is much better for the environment. Plus, kids grow so quickly, most second-hand children’s clothing is in nearly new condition anyway. You are also likely to get really good quality brands for way cheaper than if you went and purchased new items that are of lesser quality. Another option is to head to marketplace or gumtree and search ‘size 4 kids clothes’ or whatever you are needing, and you can often find bundles of clothing selling super cheap! Then if after all of that you do need to purchase clothes, wherever you can, buy the best quality clothing that you can afford, it will last longer and can then be passed down again and again :)

Most of all, enjoy this process!

Remember, keep your child’s wardrobe simple and practical. It minimizes stress and creates calm and ease when your child is getting dressed. Less is always more!

Feel free to contact me at www.mysoulfulspace.com.au to learn more about what I do. I also currently offer zoom sessions- book a free chat and to discuss this option if you would like extra support creating beautiful, functional spaces in your home x

Have an amazing day,

Amelia x

"Discomfort is the price of admission to a meaningful life" Susan David, PhD.

A friend sent this on to me. I mean a real friend - one who hears all my fears and doubts, one who I call when I am at my absolute lowest, one who shares the same, with me. Whilst long, the interview is littered with absolute gold throughout, almost hitting you by surprise at times. Right to the very end, there are moments of pure wisdom, and truth that I could feel in my body as they unfolded.

Village is built on the premise that the more open and honest we are about the real experience of parenting (or of anything for that matter), the more we encourage others to do the same. The more we break down the stigma and quash the shame. The healthier our relationships will be, our infants will be, our families and societies will be. It is built on individualized, values-based program of support. It is built on the foundation that all emotions and thoughts are valid and must be felt and acknowledged in order to shift them.

A note to new mothers (which can be applied to literally any human being):

  1. You are not supposed to be ‘over-competent’ at this. You are learning and going to experience every emotion under the sun, multiple times a day. Observe them. Feel them and know that they are a normal part of this, and that they will pass.

  2. What you value is not the same as what someone else values - comparing against another is futile. Focus on what makes you happy, what you desire to be and achieve, and grow that within you, despite what anyone else is doing.

  3. Take tiny steps towards those goals each day. That’s how you do this…tiny steps.

  4. Trust yourself. If you cant do that right now, ask yourself, “what would (insert someone you admire) do?”

  5. Journal each day, if only for a minute. Write and allow the emotions to spill out onto the page, as you observe them. You are not your emotions. You are witnessing them.

  6. SHARE Share share. When you share, you give permission for others to share too.

Thank you, Dr. Susan David, for your important work - for validating the foundations of Village and for your devotion to truth and to the messy and un-sexy research area of emotions.

Profound work, and so incredibly important, as depression continues to soar in our ever-positive seeking culture.

"I feel drained after being on Zoom all day" - Yes, that's normal, and here's why.

I teach a class every week for 2 hours at the University. It’s usually one of the highlights of my week - I leave the room feeling energised and alive. I enjoy the banter, the give and take, and conversation and the energy in the room.

I now teach the same class online. Afterward, I feel drained, exhausted, almost teary, especially if I’ve had multiple zoom meetings during the day. Same class, same content, same people - yet a completely different personal experience.

This is a completely normal response to moving from face to face interaction, to online. Village was founded on the very concepts presented below, by Dr. Fiona Kerr, Founder, and CEO at the NeuroTech Institute.

Our brain responds so differently to face to face connection. We are, of course, social beings. We are wired for it - it enriches our personal experience and sense of connection. I’ll let Dr. Kerr go into the nitty-gritty.

Now, what’s the point you may ask, of telling you this when you can’t do anything about it for now?

The point is, to let you know that it’s OK not to be 100% ok with our lives online. It’s ok to need and schedule fewer meetings during the day. And there are some ways you can combat the effects:

CONNECT more meaningfully with those you do have contact with. Lots of touch, and looking into the eyes of your family. Hug them more, talk about things and look at each other. Watch a movie holding hands. Whatever it is, do it mindfully. I know I know…You're probably ready to strangle them after being cooped up this long. This might help (connecting, not strangling :)

EARTH yourselves. After a day of Zoom I’m in the soil. Literally, I’m either weeding, planting or lying flat on my back on the grass. There is A LOT of info out there on earthing, and whether you’re a believer or not, we all know that getting into the open air, or into nature helps to heal us.

BATHE in salted water. Take the time to dim the lights, light a candle and soak in the tub. Pop some magnesium salt flakes in and let your body relax.

UNPLUG from devices overnight. Turn off the wi-fi overnight. Keep a journal by the bed. You will sleep better I promise you. This morning I woke up and did my meditation and Faith, 9, lying next to me asked if she could do one too! Miraculous if you know Faith… So we meditated together. Journal, draw and start the day with intentions.

There are lots of things you can do to recharge. I would love to hear some of your suggestions! I’m getting off the screen now…I have some seeds to plant :)

Lets have a (disco) ball! CO-VID Craft Time

Having dance floor withdrawals? Or perhaps you are looking for an activity to quench to calls of, “I’m bored” Let’s have a ball: Make your own disco ball, malls balls or easter egg at home!*

You need:

  • Foam ball or shape

  • Sequins

  • Pins

*If you don’t have a hoarder level of craft in your household, you can get all of these online, and in nearly every store that has a craft section including the bargain stores.

How to make:

  • Pin the sequins to the foam

And that’s it! A crafty way to develop fine motor skills,make an artsy accessory and reminisce of a time when you were allowed out of the house, maybe even a bar…. not drinking in your pantry alone.

This little craft activity is repetitive but in a good meditative way. My children and I are sensory seekers, we like to touch, taste, move and make - so week 4 isolation for them means I am having to get more creative. We switch off the screens, slip into something more comfortable….pajamas I mean, working with pins means that flannel is practically protective wear. Crank SBS chill for the background tunes and let the time melt away while we pick, pin and prick ourselves all afternoon. As everyone gets into the flow the arguments and the volume of my children quietens as they concentrate, compliment and calm down through craft.

Bonus life lesson for the kids - if they don’t pack up properly the pins will hurt when stepped on later but won’t kill them. Cleaning and learning!

*Or don’t. Making is my mindfulness, my calm, my happy place. If it isn’t yours, just don’t do it. Now is not the time to put pressure on yourself to “be” or “do” anything that isn’t necessary or nurturing (for you, not just the kids).

Take care,

Mone

x

Creating a Space for Parents

Hi, Amelia here from My Soulful Space. Today I would love to show you how to create a little space for yourself. A space to sit and relax, to feel like you can take a breath, maybe even have 5 minutes to read an actual book or magazine (maybe :)

We all know that our environment can really affect our inner experience, which is then transferred to how we feel and act. Having a space to return to during the day that is calm and restful, even for 2 minutes a couple of times throughout the day, is vital to keep a positive frame of mind.

It doesn’t need to be a whole room, or be too fancy, but it is important to create a little retreat, especially if you are at home with your children for the majority of the day.

If you have a whole room that you can create as an adult space, great! But if your space is shared with your children, we can definitely work with that.

Creating your space:

  • choose a room or area of the house that you feel relaxed in and enjoy spending time in. I personally find it more relaxing to be in an area that I can still watch whats happening rather than be seperate and have to pop out to check on everyone. If your children are older you may be able to be further away. Its whatever works for you and your family :)

  • Tidy up all the toys in the space…either completely if it is an entire room dedicated to the adult space, or if it is a shared space, create a little toy nook so that your children’s toys/books are minimised. Grab a basket or nice box, a little rug and create your child a small area with toys that are relaxing and not noisy or annoying to have around, and that ideally do not require adult interaction (see my previous article on creating a beautiful play space for your children if you would like to know more) We only keep a basket of wooden blocks and some dolls and books near our parents nook, and keep the lego and other crafty/messy toys in another area.

  • Make sure there is a nice comfy couch, cushions, cozy blanket, lamp and side table for your cup of tea and book.

Enjoy this space. Take some time out and recharge. Just sit and breathe if you need to.

By doing this, although we may face some resistance at times, we are teaching our children by example about self care and the importance of slowing down and resting. And who knows, you may even get 5 minutes of peace as they take the time to rest or play quietly nearby (here’s hoping!)

Whatever you have in store today I hope it is a lovely day …I think its time go and pop the kettle on :)

Amelia x


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Moving Through Anxiety To The ‘Mighty Me’ You Want To Be

This one is for the mummas. For the ladies.

Well, actually, it is for everyone, because we ALL get anxious.

But, it also is true that we women are significantly more likely to experience clinical levels of anxiety. We are also paid less than men for the same work, to do more domestic tasks, to be seen as less likeable when we are seen as confident (and vis-versa), are more likely to be sexually harassed… and so on.

So, it is no wonder we feel anxious.

Interested in learning some skills to help you be the Mighty Mumma we know you are?!

Have a listen to this Wisdom for Wellbeing podcast interview with Clinical Psychologist Dr. Jill Stoddard. Dr. Stoddard is skilled in explaining stress, anxiety, fear and the like, as well as detailing effective strategies to move forward creating a life by design – a mighty life. She is open in sharing her own struggles, and clearly lives all the wisdom she shares here today.

So, your first mighty action – put in those ear buds!

Until soon,

Kaitlin xx

www.embodiedpsychology.com.au | www.wisdomforwellbeingpodcast.com

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This too shall pass

There was a king and he once said to the court sages - I have a ring with one of the finest diamonds in the world and I want to hide a message under the stone that can be useful in a situation of extreme despair.  

I will give this ring to my heirs and I want it to serve faithfully.  Think of what kind of message will be there.  It must be very short to fit in the ring. The sages knew how to write treatises, but did not express themselves in one short sentence.  They Thought and thought, but did not come up with anything.

The king complained about the failure of his venture to a faithful old servant who raised him from infancy and was part of the family.  And the old man said to him: “I’m not a sage, I’m not educated, but I know such a message. For many years spent in the palace, I met a lot of people. And once I served a visiting mystic whom your father invited. And he gave me this message. I ask that you don’t read it now. Save it under the stone and open it only when there’s no way out at all. The king listened to the old servant. After some time, the enemies attacked the country and the king lost the war.  He fled on his horse and his enemies pursued him.  He was alone, his enemies were many. He rode to the end of the road.  There was a huge deep cliff before him, if he fell there, it is the end.  He could not go back, as the enemies were approaching. He already heard the clatter of their horses' hooves.  He had no way out.  He was in complete despair.

And then he remembered the ring.  He opened it and found an inscription: “This too shall pass” After reading the message, he felt that everything was quiet.  Apparently the pursuers got lost and proceeded in the wrong direction. Horses were no longer heard. The king was filled with gratitude to the servant and the unknown mystic. The words were powerful.  He closed the ring.  And set out on the road.  He gathered his army and returned his state.

On the day when he returned to the palace, they arranged a magnificent meeting, a feast for the whole world - the people loved their king. The king was happy and proud. An old servant came up to him and said softly: “Even in this moment, look at the message again.” The King said, “Now I am a winner, people are celebrating my return, I'm not in despair, not in a hopeless situation." “Listen to this old servant,” the servant answered. “The message works not only in moments when everything is bad, but also in moments of victory.” The king opened the ring and read: "This too shall pass." And again he felt a silence fall over him, although he was in the midst of a noisy dancing crowd.  His pride dissolved.  He understood the message. He was a wise man. And then the old man said to the king; “Do you remember everything that happened to you? Nothing and no feeling is permanent. As night changes day, so moments of joy and despair replace each other. Accept them as the nature of things, as part of life”.

Mindful time reading with your child.

Hi again lovelies! Its Amelia from My Soulful Space and today I would love to take you on a little adventure….an adventure that leaves you with less ‘Stuff’ and more ‘Time’

This is a decluttering adventure that often turns into an afternoon spent sprawled out together on the lounge room floor reading and looking through books. So you may want to make a day of it….and enjoy the process!

In this article I will cover:

  • The benefits to you AND your child of simplifying your child’s book collection

  • A step by step guide of which books to declutter, which to keep and creative ways to re purpose or donate unneeded books.

  • How to create a cozy book nook for your child to enjoy and encourage more reading.

  • How to encourage an enjoyment of reading at any age

Lets look at simplicity. The benefits of less.

The benefits for your child:

  • Less choice means LESS overwhelm and MORE focus

  • Your child will read the same books more often, creating the comfort and safety of repetition and familiarity. (do you remember reading your favourite books over and over as a child? How did this feel?)

  • Your child can really explore their books, and get to know the characters and themes.

  • Your child is more likely to treasure and look after their books

The benefits for you:

  • Less sorting through books to find one that you and your child actually love reading!

  • Less organising and storing

  • Having a clearer and more peaceful space

  • Feeling more calm and at ease

  • Having more time


    Step 1: Gather your child’s books!

  • Find a nice comfy spot and together with your child, gather all of their books from every part of the house. You will need cushions to sit on, a cup of tea, and some boxes or bags one each for: storing, donating, recycling and repairing


    Step 2: Decluttering-What books to let go of

  • Books that are ripped or have pages missing (unless you love these, then pop them in the box to repair)

  • Books that you do not enjoy reading to your child for any reason. (you know the ones! Time to let them go once and for all)

  • Books with unsuitable themes or themes that do not align with your values

  • Books based on movie or tv characters (unless you and your child really love these and enjoy reading them) as they often take away from your child’s creativity and imagination-lets try to make our children’s toys and books an ‘advertisement free zone’ wherever possible

  • Books which are not age appropriate (books that your child will grow into can be stored for when they are older)

  • Books that are too busy or wordy (that create a feeling of stress rather than calm while you are reading them)

  • Books that your child has shown no interest in, regardless of how much you wish they would!


    Step 3: The keep pile-Books to treasure

  • Sentimental books that have a special meaning to you and your child.

  • Books your child LOVES reading

  • Books that look and feel beautiful

  • Books with beautiful messages and values for your child to learn

  • Books that are age appropriate and fun

  • Books that encourage imagination and creativity

  • Educational books that your child currently shows an interest in.


    Step 4: What to do with the books that you no longer need?

  • Donate books that are in good condition to libraries, child care centres, play groups, community centres or charities.

  • Gift books to friends or family with children who will love them or who enjoy the topics

  • Books that are damaged can be repaired (use good quality tape to mend spines and pages) or choose books with cute pictures or nice paper to repurpose into bunting, gift cards, crafts, paper planes, or use your imagination! Pop these books into an art box and this could be another afternoons activity!

  • Books that are unable to be repurposed or donated can be recycled

  • Books that you think your child may like as they get older can be stored in boxes or baskets in a cupboard. In a few months you can revisit this box and bring some books out!

Step 5: Create a Book Nook with all your child’s favourite books

  • Keep only between about 2-5 special books that your child is currently enjoying, in a basket or special box beside a cozy couch, cushion or little teepee tent area. You could ask your child to help you make an area with their favourite things, another fun activity! This will be your child’s reading nook. Do this in any area your child enjoys reading…you will have at least one reading nook in your home but may find spots for another 1 or 2 if you have the space.

  • Put the rest of the books on a shelf that that is easy for your child to access. These can be swapped out for the books in their reading nook areas every week or so so that your child does not feel overwhelmed

  • If you feel that you still have too many books out on display, pop some into storage and swap them out every couple of months. Your child will feel excited by the ‘newness’ of these books!

How to encourage an enjoyment of reading at any age:

  • Allow time to read together with your child from a baby to a teenager. The books might start from ‘hop on pop’ and up at ‘The Chronicles of Narnia’, but I don’t think children are ever to old to read with their parents! If your child is showing no interest at certain times, continue to invite them to read but never add pressure, they will see you enjoying reading and join when they are ready.

  • Inspire your child by example…make time to read your own books for enjoyment while your child is around and watching you…make it a priority whenever you can. If your child wants to sit next to you with their own book, even better!

  • Make reading time a special time….get cozy, get a snack and a cuppa and cuddle up.

  • Create your child reading nook.

  • Read books that your child enjoys….do not try to read ‘educational’ books or books that are out of your child’s interest. Your child will learn much more just by being immersed in the story and characters, or in a topic that really interests them

  • Discuss characters and/or pictures with your child as you read. You can do this with children of any age

  • Allow your child to discover the joys of reading in an organic and fun way. My 4 year old ‘reads’ to herself or her little brother by remembering the story or describing the pictures, and now he does the same. Its important not to interrupt this flow. If your child wants to sit with you and wants your help with reading, do so gently and at their pace…reading should never be a chore but a pure joy!

Enjoy this day, enjoy the adventure of it all…..

And enjoy your Soulful Space,

Amelia x








Gratitude can help unlock some deep inner truths.

Gratitude is often thrown around as a panacea for mental unrest. It’s true, there is great merit in looking for the good, in appreciating the small and big things we already have in our lives. I love the saying, ‘gratitude is our minds way of saying to the universe, yes please, I’ll have some more of that!’

Perspective is pretty magical also. With a change in our mindset, by reframing a situation, or by finding the silver lining, there is usually a gift to be found in adversity.

Amid the rollercoaster of emotions these past weeks, I have had moments of real gratitude. Gratitude for the extra time with my children, gratitude at not having to do the school run and the fights that happen at the same time, gratitude for the rest, the slowing down of the frantic pace I keep. The list goes on and on. But when we take gratitude even deeper and find the gift in being deeply uncomfortable, we can discover and transform parts of us that we usually go to extreme lengths to avoid. Consciously sitting with discomfort, with pain, with emotion. It’s not easy…we are magnificent at avoiding it. But it's there, in the stillness and in the silence, if we are willing to open that space up.

Today I found a little piece of me that I know I need to sit with. I’m grateful for the space this situation has given me, to reflect and enquire.



You are Alive for a Reason

"It's 'relationship' that is missing. It's the heart that is missing."

I recently posted very openly on Facebook, as I have vowed to do, about the struggles of being home and working with children. (I also share the good times). And what I find by doing this, is this:

People open up. People share. People call me to either check-in or to check out, blurt out, vent and purge. People feel connected and give themselves permission to be vulnerable, fearful and less than perfect because it's already out there, being said. So often we hold back for fear of looking weak. I have spoken to countless leaders in large corporate organisations who have seen this at work - brave leaders sharing those parts of themselves - and its been the turning point for many.

My recent paper in Health Psychology discusses the critical need for emotional support through connection and authenticity with real people. It's a gift you can give that will inspire and move someone else, and in turn, positively effect their loved ones in the short and long term.

This moving video from which the quotes above are sourced, is well worth the watch, now more than ever. We have everything we need to be the good in someone's life.