You are how YOU eat.

I have a confession to make; I am a terrible eater.

I wolf down my breakfast whilst standing at the kitchen counter, as I make the kid’s school lunches and coax them into hurrying up to get ready. I have even eaten my breakfast in the car on the way to work, sitting at the lights gulping down my cereal, trying not to spill it on myself as I negotiate the busy morning traffic.

Come lunchtime and I’m either at my computer at work or in front of some riveting television show such as Doctor Phil at home. Barely aware of what I am consuming, let alone how much.

After my busy day I gorge my dinner, concentrating only on satiating my appetite.

Eating is not a race, and really no one will come along and steal it from me if I don’t eat it fast enough. So why the hurry?

I don’t know how or when I picked up such terrible eating habits.

I remember having to speed it up a notch once I started breast feeding my first child- there was no time for dilly-dallying, I only had a small window of opportunity to get some food into my ravenous system!

I have decided to become a Mindful Eater and form an Eating Slowly Plan.

I will start with visualizing. I am going to visualize myself eating slowly for a short time every day, a little like an elite athlete in training before a competition.

I will begin by setting aside time for eating.
Not reading, not on the computer, not in front of the TV, not mindlessly doing something while I consume.
I will try to set up a system where I have 15-20 minutes to enjoy my meal.

Righto, once I get that down I should be all prepared and ready to go!

I will relax, take a few deep breaths, a sip of water, and acknowledge the food I am about to eat. I will be aware of what I am going to eat. Noting the name of the food, the look of the meal, lean forward and smell the different aromas. I may even give a little thank you to the food, that’s kind of sweet!

I will sit down with my plate of food. I will use smaller utensils- I knew there was a reason I held onto the kid’s toddler cutlery! I may even have to employ chopsticks- all the better to not heap up on my shovel, I mean fork. I will place my utensils down between each mouthful.

I am thinking it will be a good idea to cut my food into a tiny piece for each mouthful, making it easier to chew up completely, and much better than my usual very bad habit of “mashing” it all together which is now I think about it- all the better for shovelling! Or another favourite, getting lockjaw, whilst I attempt to get my mouth around another huge mouthful.
With all these new techniques I will be able to stop burning my mouth on a whole dumpling at Yum Cha- I will have to take along my toddler cutlery though!

I will chew slowly, I will taste, and I will deliberately notice textures and flavours. Well hello Coriander, aren’t you delightful!
I will chew till the flavours slowly decrease.
I will swallow completely.
I will sip water.
Before I take the next mouthful.

I will be aware of the people I am sharing my meal with. I will discuss the meal, after I have finished chewing and swallowing of course, not with my half full mouth covered by my hand!

I will enjoy my food.

I will change my relationship with food.

Eating slowly and chewing well will also aid my digestion. Mindful Eating will trigger the sensors that allow me to realize I am satisfied, not as hungry anymore. I will avoid overeating, and therefore maintain a healthy weight.

I am thinking by eating like this, it will give me another opportunity to “de-stress” my day. Taking time out. From the race, the pace, the busyness.
Just a sandwich, peace and quiet and me.

Mindfulness while eating — being fully present with food — can be both enjoyable and relaxing.
Thich Nhat Hanh, the Buddhist monk, encourages eating an orange slowly, being present at every stage from first breaking the peel to the last drop of juice.
The following meditation is an adaptation of Hanh’s exercise that can be used with any favourite fruit. Plan to spend ten minutes or longer on this exercise, and schedule it at a time without interruptions.

1. Breath deeply three times, slowly and carefully, or until one feels connected to the self.
2. Pick up the orange (or other fruit) and hold it in the palm of the hand. Feel its texture. Notice its colour. Spend some time examining and enjoying the orange.
3. Slowly begin to peel the orange. Notice the change that occurs under the orange’s skin. Take time to smell the orange. Gently stroke the exposed flesh.
4. When the orange is peeled, pick up a segment. Bite into it, and close the eyes to concentrate fully on the orange’s flavour. Do not take another bite until all of the previous bite is gone.
5. Pause occasionally to reflect on any new sensations from eating the orange.
6. When the orange is gone, focus again on the self with several deep breaths. When ready, open the eyes.
The orange meditation might offer a welcome afternoon snack break at work or at any time when one desires to combine a healthy food with some time out from life.
If having trouble focusing on the orange, stop and take a few deep breaths to centre the self. Then try, again, to soak in the details of the orange. Take as much time as desired, and be certain to not put too much pressure on the self during the exercise. Indeed, there is no wrong way to eat an orange.

I am really looking forward to bringing this Mindfulness method into my life, to be able to experience and enjoy food in the moment.
Beautiful food, beautiful moment, beautiful life.

suzy x

This Week

This week I am going to eat ONE meal mindfully- I am going to eat slowly, put my knife and fork down between mouthfuls, and not read a magazine, newspaper, watch the TV or sit in front of the computer. I am going to eat my meal mindfully, think about the taste, the ingredients, and the process of making it- even if it’s a tuna sandwich!

This week, I am going to remind myself how easy it is to slip into being judgmental. It does not affect my life how someone else IS. It does not matter to my well being ONE bit, how someone else is, looks, dresses or speaks. It affects my wellbeing when I allow myself to be judgemental. When I feel these slip-ups I need to slap myself on the wrist, and remind myself of my choice to live a beautiful life!

This week I am going to focus on the people who bring happiness, beauty, fun and all things good to my life, I am definitely not going to allow myself to feel upset by what negative people are playing out in their own lives.

This week I will remember that my body is not only a temple, but also you are what you eat…and that throwing a slow cooker together in the morning is as easy as grabbing take away on the way home from swimming squad.

This week I am going to find someone that I can do something for to change his or her circumstances this week. It could be a comment, a deed, a phone call, or an action. We are all surrounded by opportunities to be generous to those we do and do not know. We should seize these opportunities, and thank the universe for allowing us to be generous.

This week I will also do something for me. I’m pretty good at this, and don’t need reminders. I should remind myself though, how cool it is to be able to have a midday nap, buy a magazine, sip a coffee while watching the world go by or just sit somewhere in the sun.

I’m going to look at the sky more, breathe deeply, and listen to people when they are speaking without thinking about what I want to say next. I’m going to walk slowly and take in all that is around me, instead of rushing to where I want to go.

I’m going to buy a bunch of flowers, clean out a cupboard, play with the cat and watch a chick flick.

I’m going to worry and complain less. I’m going to smile, laugh and share more. I will continue to remind myself what I am grateful for every morning. I will try to keep being the best friend I can be. I will really focus on the joy my children bring me, and not what drives me crazy. I will agree with my husband, not because I necessarily do, but because it doesn’t really matter either way most of the time

I am going to embrace problematic situations, as an opportunity to find the solution. I am going to challenge myself to overcome low moments and hurdles, and be grateful to be able to feel my strengths.

I will do these things because I know they change my life for the better.

I know how beautiful my life is.

suzy x

Yoga. Just Do It

As some of you know Beautiful Life has started holding Mother & Daughter Yoga classes here in Mermaid Beach.

This came about from a conversation Regina and I had about how much we enjoyed and what we “got” from Yoga, and how wonderful it would be to share it with our daughters. We were so excited by the idea that right there we decided to start up our own classes. We went out and found wonderful teachers, a great space and off we went.

I love the hour I get to spend with my daughter sharing the joys of Yoga. I feel I am giving her a base for a great positive self image, subtle lessons in breath and posture and some wonderful tools for dealing with life; she is learning techniques for self health, relaxation and inner fulfillment. It enhances her flexibility, strength, coordination and body awareness. It improves her concentration, sense of calmness and allows her to connect with her inner self. She is able to be a part of a physical activity that is non competitive, fostering cooperation and compassion instead off opposition.
Yoga brings out the beautiful inner light that all children have and it is a gift to give her.

Not to mention that we get to spend time with like-minded people and great role models. When you spend time with a community of people that hold the same values and hopes, it dissolves the feeling of separateness we get in the over stimulated, exhaustive world we all live in, us and our children. A group like this practicing together creates an amazing field of energy! It’s also just fun and relaxed. One of our mums said to me, “My daughter may stop doing Yoga at times in her life but she will always come back to it...and she will always be able to say, I have practiced Yoga since I was very young, I used to do it with my mother.”

With this in mind I am hoping to start up new classes of Family Yoga as soon as our Mother & Daughter classes are running smoothly, we have only just had our first month of classes. Family Yoga for all variations of family members, parents, children, grandparents, aunts or cousins!

Anyway, if you are not doing Yoga, thinking about Yoga, want to know more about Yoga, need to get back to Yoga, or love Yoga so much you can’t hear enough about it:
Here is my List of REASONS TO DO YOGA:

1. POSITIVE ATTITUDE Having Yoga in your life helps you face life’s daily challenges with positive energy in your heart. We can become more effective at problem solving as we act less emotionally and reactively to problems. When we practice Yoga we become clear in what we want and manifest our deepest desires. When we treat ourselves with more respect we treat others with more respect also. Trust, acceptance and gratitude are bi-products of self respect and we live with fewer expectations and judgments. Yoga makes us shine from the inside out: you will walk taller, with grace and a positive outlook. You will become more popular; people love to be around you when you are calm, balanced, serene and uplifted from your Yoga buzz!


2. HEALTH Yoga relaxes you and holistically addresses the body’s physical and subconscious needs. It can improve the immune system. Yoga is a powerful cleanser of our mind, body and spirit. It helps manage physical, mental and emotional signs of stress. Many Yoga poses detoxify the body. It cleans and massages your organs; releases feel good and immune boosting hormones, strengthens bones and muscles. As we heal ourselves, we can heal others, with our words, actions and smile!

3. JOYFUL LIVING Happiness does not depend on what we have- but who we are....When we do Yoga we realize we don’t need a reason to be happy, we just are. Yoga increases Mindfulness, as you become more in tune with your self inside and out. Life becomes relaxed and more fun!

Yoga is too fabulous, really it is TOO fabulous. And I am not talking about the transformed, over marketed, go hard, trendy version of a work out class. I am talking about the authentic Yoga, the real deal, where you don’t have to make your body suffer to feel the benefits. Where you are aware of what your body can do...and can’t...and that is enough.

All this talk of Yoga makes me want to practice more often, get myself a nice little set of poses I can do at home before bed, do with the kids instead of watching TV, enjoy and have fun with, and bring it into my beautiful life more and more!

suzy x

Don't forget to Breathe

Breathe.

Breathe in. Breathe out.

The simplest and most available way to be Present.

Breathe when you are feeling tired, and it will re-energize you.
Breathe when you are feeling stressed, and it will calm you.
Breathe when the speed of your life feels out of sync with your natural body rhythms, and it will slow you down.

I mindfully breathe every day, and often. When sitting in traffic, noticing a pain in my right shoulder, reading a book, whenever I can remember. Just a few deep, long breaths. Centered again. Breathing is not just for meditation, yoga or calming down. We must also remember to use breathing just for ourselves, a few here, a few there...centered.

My children, like most, can have very strong emotional reactions when something does not turn out as they expected. (read: throw a tantrum when they don’t get their own way). I have started, in small steps, to get them aware of their breath when they feel angry or upset. I touch them on the belly, and ask for one big breath in and a slow breath out, then get them to do it a couple of more times. Filling their bellies when breathing in, and taking twice as long to breathe out.
I know it is having an effect and they are paying attention, as now when I am feeling irritated, one of them will say, “take a big breath mummy”.

Breathing is something we do naturally, but if you do it mindfully it changes your reality, makes you present, in the Now. You become aware of the space you are in.

Breathe when you spend time with those you love, it will keep you focused, instead of your mind wandering off to your work, or the grocery list.
Breathe when you are alone, to remind yourself what a gift each moment is.

Breath awareness brings us back to our senses- what we are hearing, what we are seeing, what we are tasting, touching and smelling. It creates a sense of home in our body, where we can process the thoughts passing through our mind, where we can feel alive in our bodies, and at home in our lives.

By the way, the breath technique I am trying really hard to master is the breath I need to take when someone is speaking to me. Breathe; they may have more to say. Breathe; I will listen better (rather than looking for a pause to say what I want!) Breathe; and consider my reply...
I am still practicing!

Stick the word Breathe on your fridge, write it in white board pen on your mirror, put it up as your screensaver, or a Post It note in your wallet!

Breathe, mindfully, for you.

suzy xx

Here is a great Breath Technique which is especially useful when we are busy, worrying about the past or future, feeling anxious or angry:

Begin by stopping what you are doing – take a few deep breaths –
and then ask yourself one of the following questions:

What is going on for me right now?
What sensations am I aware of in my body?
How am I feeling right now?

It works really well when you are feeling speedy, stressed or irritable.
Developing the habit of stopping and pausing is helpful in enabling us to interrupt automatic habits and coming back to the present moment.

Another great technique, but takes a bit longer;

Deliberately stop and stand tall and straight, then ask yourself “What is going on with me at the moment?” Notice whatever feelings and thoughts you have at that very moment.

Then begin paying full attention to each in-breath and each out-breath, the sensations in your body as they follow one another, in and out.

Expand the field of your awareness around your breathing so that it includes a sense of your body as a whole, your posture and facial expression. Now you are sensing the body from head to toe, allowing the breath to breathe alongside and within the body.