Awakening july 2018

I am Well July 2018

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Music is the language of the soul It’s a well-known fact that our bodies are made of cells that vibrate at different frequencies, just like music. Every organ, cell, bone, tissue and liquid of the body - and also the electromagnetic fields which surround the body - have a vibratory frequency. The entire universe is in a state of vibration.

We are vibrational beings in nature. Warm and soothing sound can be used to attune, invoke, and transform consciousness. Music enters our body through our ears in the form of vibrations, which relay the input to the brain. Music evokes memories depending on past experience of the sound and we often feel nostalgic by hearing specific lyrics or tunes.

Music is often linked to mood- because music can have such an impact on a person’s mindset and wellbeing. A certain song can make us feel happy, sad, energetic or relaxed. When we are healthy, everything in our body vibrates in harmony or resonance. Disease occurs when a part of our body begins to vibrate at a different rate, out of harmony with the rest.

Music for me is a soul medicine, and the best form of art. I believe music is an expression of a person’s soul - it is not merely entertainment or amusement, but therapy for actuating the healing power that exists within us all, as vibrating energy.

Music has a universally-accepted form of language, known from the jungle to the big city, from the mountains to the desert. Every culture, religion, gender, person has their own version or preference.

Our bodies distinguish when music is valuable for us, even though our minds may not. Music boosts

our immune system, enhances blood vessel function, eases pain, helps reduce memory loss, improves sleep, increases productivity and mental focus, boosts creativity, reduces anxiety, stress and depression.

Leopold Stokowsk said once: “A painter paints pictures on canvas, but musicians paint their pictures on silence.” In my own life, I find that musical vibrations soothe me, and give me the capability to think about my dreams and my future.

Life without music is like living life without any memories, colour or substance. Without music, life is gloomy, it prevents people from dreaming, from using their abilities. Music can make us feel uplifted, contented and can improve our wellbeing because it soothes the soul.

When we listen to music we love, a certain melody resonates deep in our soul and can provide a space in time where all problems disappear. Inspirational lyrics have an enormous meaningful connection and motivational power that enhances the experience of life and sometimes set the direction of it too. There’s no better way to stimulate yourself than listening to a motivational song that pumps you up, puts a smile on your face, and shoots your confidence through the roof.

Music has a way of touching our souls in a deep and subtle way. Music can bring us back to life - we can be awakened by a single inspirational melody.

We can rely on music over and over again to take us down memory lane, nourish and fuel our creativity, and gain joy and wellbeing. awakeningmagazine.com Follow us on Instagram @awakeningmagazine

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CONTENTS 1 WORK

2 SELF

3 HEALTH

4 INSPIRE

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Wellbeing in the workplace

Employee wellbeing doesn’t need to be costly. Here, we look at 20 small changes that can produce big results.

Different kinds of riches Why holistic wellness is the new way to think about the richness of your life.

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Unlocking the secret Fifteen life-changing ways to boost your wellbeing and happiness.

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Body and Mind Eating well means feeling well too. What to eat to improve your life.

Concepts of wellbeing We all strive for happiness and wellbeing. But what does ‘wellbeing’ really mean for you?

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Fighting fit How sport improves our wellbeing.

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The opposite of below zero Author and Yoga Teacher Roudha Al Marri on how her practice brings her peace and gratitude.

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Creating a space In a fast-paced world, finding time to slow down can be hard.

We explore the mental benefits of crafts.

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Story of Wisdom How great love is

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Az-Zahir

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Recipe for family wellbeing Dr Asma Naheed on how to ensure a well and happy society, starting at home.

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Work

“Being truly happy in life involves you feeling more in control of the direction your life is going�

- Deborah Day

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WORK

Wellbeing in the Workplace

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20 initiatives you can start today to improve health, moral, engagement and productivity

In recent years, there has been a surge in positive attitudes about wellbeing in the workplace initiatives. Large companies such as Facebook, Google and Pixar are famous for their expensive wellness initiatives, but are there benefits for a smaller company too?

Employee wellbeing doesn’t need to be costly. Minimal investment can produce effective results. Research has shown that there are many reasons why workplace wellness pays back – and aside from an actual return on investment, you can also measure the gains in your team’s performance and general wellbeing.

Productivity and motivation Healthy employees can physically perform better because they have more energy. They are also more efficient and more focused. Unite teams & build morale - when teams engage in wellness initiatives together outside and inside work they have a shared purpose which builds camaraderie.

Decrease work-related stress Fitness and healthy eating can reduce stress. And if a company can implement mindfulness and meditation this will also help people reduce stress. It might sound idealistic for your staff to embrace wellbeing initiatives and become more productive, healthier and happier. After all, if they don’t engage with your wellness programme then your money is wasted. A great way to start a wellbeing strategy is by slowly rolling out the ideas overleaf, so your employees won’t even realise that your initiative is being implemented into their workdays.

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WORK

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Create a productive environment People work better in a space designed to promote productivity and minimise distractions. Prevent fatigue and headaches with good lighting, stimulate brain function with inspiring colours and encourage employees to take regular walks or get fresh air.

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Encourage balance Encourage your staff to singletask instead of multitasking.

Research shows that when people are constantly picking up their phone, checking their emails and jumping from task to task they become less productive. Also, encouraging people to get away from their desks every now and then will ensure that they come back refreshed and refocused and ready to work.

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Be Creative There is no set definition for a workplace wellbeing programme.

It completely depends on your corporate culture and company goals. Try to have a holistic approach to your initiatives health isn’t just about salads and jogging. And don’t force employees to engage in your wellness initiative, but be inclusive. Try to factor in health conditions and disabilities and adapt accordingly.

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Exercise and Fitness It might seem strange to encourage exercising initiatives at the office - after all, it’s hard to work when we’re not at our desks, but research has shown that devoting work time to exercise can lead to higher productivity. Even a brief walk around the office could help

Gym Discounts This is great for employees who might not usually consider the gym. If the discount is for a specific local gym it also encourages people to socialise outside of work, while working out.

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Creativity and collaboration Design an area of the office with seating and tables, where people can gather and throw around ideas.

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Walk or bike A great incentive to get employees moving is a mileto-work to challenge. There is nothing like a bit of competition to get people exercising, but the choice between walking and cycling means that employees can choose what suits them. Even if they usually drive to work, they could park a mile away and walk the rest of the way.

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Flexible working Everyone has different demands outside of work, from family to health requirements, so, if possible, flexible hours can encourage employee loyalty and satisfaction. If it reduces burnout and allows them to work when they can accomplish most everyone will benefit.

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On-site yoga This is an option for larger companies. But the benefits can be incredible for fitness and mindfulness.

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Remote working Remote workers cost less and have opportunities to de-stress by being in their home environment and even squeezing in a lunchtime nap.

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Walking meetings Instead of cooping your colleagues up in the boardroom, a great and healthy alternative is to take a walking meeting.

Step outside or walk around the building. The exercise might encourage a fresh perspective.

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Subsidise development Professional development courses will improve employee skills and their sense of personal achievement. It’s win, win.4

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WORK

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Stop at-desk eating The workplace is a breeding ground for bad eating habits.

People feel too busy to leave their desks and end up snacking on unhealthy foods and caffeine to get through the day. Set up an unused office with tables and chairs, and make it an open space where people can congregate and eat good food together.

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Provide healthy office snacks So many offices offer sugary pastries and vending machines jammed with sugar-laden snacks.

Instead of these, you could have baskets of fresh fruit and healthy snack machines.

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Monthly potluck lunch Everyone can get involved with a potluck lunch. Each person can make or buy one healthy shareable lunch option and everyone can dig in and share.

It’s not only nutritious, but gives employees an opportunity to interact.

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Nutrition and technology Use your intranet technology and social media to encourage employees to share healthy meals photos and recipe ideas.

The group spirit will make them feel like they are not trying to be healthy on their own.

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Order lunch for the office This doesn’t have to be a regular occurrence, especially if your staff numbers are over ten, but it can be a great way to bring your team together to eat well. It could be something as simple as vegetable soup and a salad bar.

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Inspirational quote of the day Something so simple that will set everyone up with a positive outlook on their working day.

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Volunteering Helping others decreases your chance of depression, and there is even some evidence to suggest it lowers blood pressure. There are loads of ways you can arrange for your team to give back to their community, from themed fundraising evenings to allowing your staff to give their own recommendations, particularly if they are already involved with local charities.

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Mindfulness Training Studies have shown that this can help to reduce stress and fosters positive emotions.

With thanks to rochemartin.com

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Self

“Healing comes from taking responsibility: to realise that it is you – and no one else – that creates your thoughts, your feelings, and your actions” - Peter Shepherd

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SELF

Unlocking the Secret

According to clinical psychologist Ryan Howes, wellbeing is associated with balance, understanding, acceptance and constant growth.

Here you’ll find 15 ways to help you flourish and bolster your wellbeing

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—ACCEPT YOUR EMOTIONS— “Some would argue that most of our physical, mental and relational problems come from our inability to adequately experience emotions,” Howes said. “We deny, bury, project, rationalise, medicate, drink away, smother in comfort food, sleep off, sweat out, suck it up and sweep under the rug our sadness, anger and fear.” The key is to give yourself unconditional permission to feel your feelings.

“When you feel safe enough to let your guard down, whether that’s alone or with someone you trust, you can focus on the situation, fully experience the feelings and may then be able to better understand why it hurts and what you want to do about the situation,” Howes said. Writing about negative emotions also helps. Research has even shown that people who write about their deepest emotions are less depressed and more positive about life than before they started writing.

—LIVE IN THE PRESENT— “Mental health tends to become challenged when we get sucked into what used to happen or what people ‘did to me’ rather than taking responsibility in what I am doing or creating today, right now,” according to psychotherapist Jeffrey Sumber. He encouraged people to live in the present without hyperfocusing on the future or the past.

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—BE INTROSPECTIVE— Avoid coasting through life without assessing yourself, Sumber also said. Asking yourself questions such as: “Am I in denial about anything or resisting anything anywhere in my life?” It’s also important to step back and consider where your thoughts, feelings and behaviours are coming from. You might ask: Is that thought helpful? It that behaviour necessary? Is there a better option?

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—TAKE DAILY RISKS— Structure and routine are important. But you also might get stuck in a rut. And that means you’re not growing, Howes said. Taking certain risks can be healthy and rewarding. “Challenge yourself to take a risk each day, whether it’s talking to someone new, asserting yourself, trusting someone, dancing, setting a tough workout goal or anything that pushes you out of your comfort zone.”

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—LAUGH— “Sometimes, we take life far too seriously,” clinical psychologist and certified life coach John Duffy said.

Need proof? Kids laugh about 200 times per day, while adults laugh an average of 15 times per day.

Duffy suggested trying everything from seeing a funny movie to playing games like Charades.

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—DETERMINE AND LIVE YOUR— PERSONAL VALUES “[Your values] serve as an ‘inner GPS system’ that guides you through life, helping you make the right decisions and keeping you on track,” said Megan Walls, a certified executive and life coach and owner of Conscious Connection. “Knowing and living your values will lead to a sense of balance, confidence and

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SELF

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—IDENTIFY AND USE YOUR— INDIVIDUAL STRENGTHS Using your strengths, Walls said, helps you feel energised and empowered. Not sure what your strengths are? Walls recommended Tom Rath’s StrengthsFinders 2.0 programme.

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—KEEP TABS ON YOUR THOUGHTS— Without even knowing it, you might be caught in a vicious cycle of negative thoughts, which seem to sprout naturally. Not only do these thoughts sink our mood but we also start to see them as truths. Fortunately, we can work through these thoughts and see them for what they are: untrue and changeable. Make a conscious effort to monitor your thoughts and replace them with positive ones.

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—PRACTICE GRATITUDE— “You’ll find you shift your overall outlook on life when you come from a perspective of gratitude,” Duffy said. He suggested readers make a list of three things they’re thankful for every morning. Or you could recite ten reasons why you’re grateful for job.

“Look for unexpected surprises such as ‘my sunny office window’ or ‘cool work friends to have lunch with,” suggests life and career coach Kristin Taliaferro.

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-DISCOVER OR REDISCOVER A PASSIONTake the time to consider your passions. For instance, Duffy’s wife recently tried painting, and found that she loves it and is really talented.

“Without a doubt, it has done great things for her overall sense of well-being,” he said.

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SELF

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-DO WHAT MAKES YOU HAPPYFIRST THING Sometimes it can feel like you’re going through your days on autopilot, and that can get tedious and depressing. Start your day off on a positive note by engaging in an enjoyable activity every morning – whether that is something as simple as enjoying a hot cup of tea or going swimming.

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-GET RID OF ROTTEN EGGS“There’s usually at least one rotten egg factor in your life that’s dragging down your mental outlook,” Taliaferro said. Identify your rotten eggs and figure out how to remove them. Your rotten eggs might seem small. But even annoyances can add up and chip away at your mood and well-being. You might find you are especially affected by the news, change your internet homepage to something more positive and inspirational instead.

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-SURROUND YOURSELF WITH POSITIVESCENTS AND SOUNDS. Our surroundings can affect our wellbeing. “You can create a positive feeling at home with lemon, peppermint or other essential oils you love,” Taliaferro said. She plays different kinds of music regularly depending on what she’s in the mood for.

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SELF

Concepts of Wellbeing We all strive for happiness and well-being.

But what does wellbeing really mean? What are the different aspects of wellbeing and do you have them all in your life?

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POSITIVE EMOTION These are normally short-term, simple pleasures, such as eating, watching TV, or laughing. Positive emotions are subjective, in the sense that we like different things - though some pleasures are universal (or at least very close to being so). Positive emotions are easy to observe and measure as increased activity in certain areas in the brain.

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ENGAGEMENT You probably know the feeling of being engaged in challenging activities where you forget everything that’s going on around you. Such a state of total absorption is also known as “flow” state. When we are in this state our abilities are often stretched to the maximum creating the feeling that we are realising our full potential.

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RELATIONSHIPS This dimension is about social connectedness and having love and intimacy in your life through friends, family, and romantic partners.

Wellbeing of this type is characterised by the fact that your own wellbeing is dependent on the wellbeing of others, and the experiences and feelings you share and enjoy together.

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MEANING Playing a challenging computer game (engagement) with good friends (relationships) while eating chips and drinking coke (positive emotion) can be awesome. But most people need something more to be truly fulfilled. Some kind of higher purpose that goes beyond the self.

Something with meaning on a higher level.

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ACHIEVEMENT This dimension is about accomplishment and success - competing and winning in some objective way where victory (or something equivalent) can be easily observed. Often (but not always) involves some kind of external recognition of what has been achieved.

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Each of the five dimensions is characterised by having the following properties:

It contributes to the wellbeing of real human beings and is not just a theoretical abstraction.

The dimension is pursued and enjoyed for its own sake, meaning that it is not just a means to achieve one of the other types of wellbeing It can be measured independently from the other four dimensions

What is most important to you?

We all need these dimensions in our lives in some way to be happy and content. But how important each dimension is varies a lot depending on your personality and preferences.

For example, if you are very competitive, personal achievement is essential to you.

For others it is a minor concern.

The better you know yourself and your preferences, the easier it is for you to create the life you want and reach a high level of wellbeing and happiness.

DID YOU KNOW? The concept of wellbeing described here is developed by Martin Seligman, an American psychologist who has been a pioneer in the study of happiness and positive psychology. But there are other ways of looking at the concepts of wellbeing and happiness. Professor of Behavioural Science in England Daniel Nettle distinguishes between three levels of happiness, and as far back as 350 BC the Greek philosopher Aristotle identified four different types or aspects of happiness.

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Health

“Well-being is a navigation of life, not a destination” - H.H Al Reem Al Tenaiji

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HEALTH

Different Kinds of Riches Holistic wellness is the new way to think about the richness of your life in more than just monetary terms

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The Four Dimensions of Holistic Wellness

1 EMOTIONAL WELLNESS Being attentive to your thoughts, feelings and behaviours, whether they are good or bad, and being able to handle them. Emotional wellness is about you being able to accept your feelings, understand why you are feeling in a certain way and decide how you are going to act in response of those feelings. Dealing with your emotions in a constructive manner encourages self-care, relaxation, stress reduction and the development of inner strength.

• Being aware of thoughts and feeling.

Staying positive and smiling.

Accepting mistakes and learning from them.

Seeking and accepting support from family and friends when needed.

2 PHYSICAL WELLNESS There are three key elements that need to be cared for in tandem to keep our bodies in top condition and that is physical activity, nutrition and our mental well-being.

Physical activity keeps our bodies strong, reduces risk for diseases, gives us more energy and reduces stress. Exercise regularly, if you’re not a gym, team sports or taking classes kind of gal/guy you can make sure you get your daily dose of exercise by working out in your home. Youtube Channels offer lots of inspiration for at-home workouts.

Eating a well-balanced diet will help keep your body healthy. It’s important to eat food with a variety of nutrients and vitamins (try to stay away from processed foods and sugar), this does not only help prevent illnesses but a good diet may also have great effects on your skin.

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‘Possessions make you rich? I don’t have that type of riches. My riches is life forever.’

-Bob Marley

HOLISTIC WELLNESS

EMOTIONAL WELLNESS

PHYSICAL WELLNESS

SPIRITUAL WELLNESS

OCCUPATIONAL WELLNESS

SOCIAL WELLNESS

ENVIROMENTAL WELLNESS

INTELLECTUAL WELLNESS

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EMOTIONAL WELLNESS The importance of being in tune with our spiritual selves can be defined through various factors, including religious faith, values, ethics and morals.

It’s important for you to explore what you believe is your own meaning and purpose in life. The path to spiritual wellness differs for different people and maybe reached through meditation, prayer, affirmations or yoga, for instance. Building a spiritual practice helps you to live in the present and being grateful for everything you have, part of that processes is to:

OCCUPATIONAL WELLNESS It’s important to find satisfaction, enrichment and meaning through your work. That’s why choosing your career is a very important life choice. And, if you’ve chosen wrong, it’s important to know it’s not the end of the world, there is always a way to change and find what truly makes us happy.

Sometimes it’s not even about the wrong career, it might be the wrong company culture, the wrong co-workers or the wrong boss. That’s why it’s important to deal with your feelings about work and evaluate how you really feel about it:

• Learn more about yourself; take time to think about who you are

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If something life-changing happens to you, reflect about the series of events that lead to it

Reflect on yourself and your occupational needs Set realistic career goals for yourself and constantly work towards accomplishing these goals Spend time praying, meditating or practicing mindful relaxation

Stay true to what kind of career/job you want.

Practice acceptance and forgiveness

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Body & Mind Eating well means feeling well too. Nutrition and wellbeing are inextricably linked and, if you add some key foods to your diet and begin to think differently about what you eat, you too could start to see the difference‌

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utrition and wellbeing are now so clearly linked together that universities across the world offer courses in the subject, analysing everything from self-esteem in children and adults to the impact of nutritional interventions in schools, prisons and communities. ‘Positive nutrition’, as this school of thought is known, is essentially a process of actively encouraging a good diet to avoid, and lessen the chances of, problems of body and mind before they happen, rather than reactionary dietary changes following illness or periods of stress.

Crucially, positive nutrition uses nutritional interventions to increase well-being. And the effects are well-documented. A study reported by Medical News Today last year suggested that increasing the intake of fruits and vegetables can improve psychological well-being in just two weeks, while other research has suggested a link between red meat intake and a reduced risk of depression.

So how can you be responsible for your own personal positive nutrition? How can you adapt both your thinking and eating to ensure your wellbeing

benefits, and improves? As a general rule, you need to focus on foods that are rich in starch and fibre, as well as iron, vitamin C and calcium. Beans, oats, peas and lentils, red fruit and green vegetables, oily fish, eggs, yoghurt and milk are all vital foods to keep in your diet. Soy is good for managing cholesterol, while don’t forget the most essential thing your body needs to take in – water. Keep an eye on the colours of foods too – dark green, dark red, purples and deep oranges all indicate healthier foods that are rich in antioxidants. In addition, there are certain foods that are especially nutrient-rich and work as a catalyst for good health and overall well-being. They will help your immune system, but can also have body-healing compounds, reduce inflammation and can kill off harmful bacteria.

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-SALMONThe long-chain omega-3 fatty acids - EPA and DHA – which are linked to mood and brain health and known as essential for brain health are found in high numbers in salmon. It is also an excellent source protein, vitamins and minerals (including potassium, selenium and vitamin B12).

-QUINOAA brilliant grain to eat, it is rich in protein, iron, and fibre and can help control weight, lower risk of heart disease and prevent diabetes. It has twice the protein content of rice or barley and is also packed full of calcium, magnesium and manganese. It also has an excellent amino acid profile, as it contains all nine essential amino acids, making it a complete-protein source.

-BEANS AND LENTILSA great source of iron and fibre, they reduce cholesterol and can even reduce your cancer risk.

Also a fantastic source of magnesium, a mineral essential for your body’s energy production, which can keep you going for longer on busier days.

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-BEETROOTBursting with minerals, and of exceptional nutritional value - especially the green leaves which are rich in calcium, iron and vitamins A and C, beetroot also has anti-inflammatory, anticancer and anti-oxidant qualities. It is immuneboosting and detoxifying and an excellent source of folic acid, fibre, and potassium.

-AVOCADOESAn excellent source of monounsaturated fat (which helps to protect against heart disease and lowers blood pressure) and Vitamin E, they also have more soluble fibre than other fruit and contain useful minerals including iron, copper and potassium. They have strong antioxidant properties, are good for your eyes and brain, as well as lowering your blood pressure.

-WALNUTSOne of the richest dietary sources of serotonin, the ‘happy’ chemical, walnuts are also rich in omega-3 fatty acids that promote heart health, reduce bad cholesterol and increase good cholesterol, reducing your risk of cancer, heart disease, stroke, and diabetes.

“XxCulminating in Eid al-Fitr, it is the most portant part of the’’

-BLUEBERRIESThe original ‘superfood’, blueberries (and in fact all berries) boost your immune system and help fight brain aging with their heady mix of antioxidants.

They also contain anthocyanins which work with other fruit and berries to block enzymes that shortcircuit normal communication between brain cells which mean they can improve memory and even reduce the effects of Alzheimer’s and dementia.

-KALE AND SPINACHAn excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2, spinach also has the power to form healthy new cells and restore energy, increase vitality and improve the quality of the blood. Also rich in health-giving Vitamin K - important for maintaining bone health is kale, which studies have shown may decrease the risk of ovarian, breast, and other cancers.

-BROCCOLIHigh in vitamins C, A, and K, which are good for your bones, but can also quell tumour growth and reduce the overall risk of cancer. It is also a good source of fibre and protein, and contains iron, potassium, calcium, selenium and magnesium. Eaten regularly it can help reduce the risk of heart disease too, by lowering the total amount of cholesterol in the body.

-TOMATOESRich in lycopene, tomatoes can help protect skin from UV rays, lower cholesterol, and even prevent some cancers. A nutrient-dense superfood, they support healthy skin, weight loss, and heart health, and can reduce blood glucose in people with diabetes.

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-SWEET POTATOESRich in vitamin A, they can strengthen the immune system, and contribute towards good eye and bone health. They are also a brilliant source of iron, calcium, selenium, Vitamins B and C and a rich source of fibre.

They also are high in beta-carotene, which converts to vitamin A once consumed.

-GREEN TEAAnother favourite of superfood fans, green tea has long been lauded for its health properties. Rich in powerful antioxidants green tea has been credited with reducing the risk of Alzheimer’s, diabetes, and cancer. It is good for your bones, gums and teeth, and supports memory, focus, and mood. It can even help with weight loss.

-TURMERICContaining curcumin, a yellow pigment that has been shown in animals to combat free radical and inflammatory damage, it is also being credited with considerably reducing cancer risks and helping protect against memory loss. It must be consumed hot in food to be effective though, so supplements should be avoided.

-APPLE CIDER VINEGARLauded by health fanatics everywhere, apple cider vinegar in its unfiltered forms contains something called ‘the mother’ – a collection of healthy proteins, enzymes and bacteria, as well as amino acids and antioxidants. It helps boost the immune system and fight of disease and has also been credited with helping with weight loss and managing cholesterol.

-EGGSThere is nothing that eggs can’t do. They are an important and complete source of protein, containing all nine essential amino acids, and antioxidants that help keep your eyes healthy and reduce the risk of macular degeneration. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper; while the yolks fat soluble vitamins A, D, E and K and lecithin. There is evidence that eggs may protect your skin from UV damage, and they also contain brain development and memory-enhancing choline.

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Fighting Fit Physical exercise and sport can have an immeasurable impact on our overall wellbeing

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he benefits of physical activity are being seen today more than ever, and many governments across the world have adopted it as a core part of their national policy. From programs to encourage youth uptake in sport and funding for sports at school, to outreach programmes to develop sports initiatives in communities in need and ensuring free access to sporting equipment for everyone, sport has recently found itself front and centre.

Practised in moderation, sport and physical activity have a very positive influence on our physical, mental and social wellbeing. Whether you regularly do yoga or play basketball, or whether you cycle competitively, walk regularly with friends or even go surfing, whatever you are doing to move your body regularly with strength and speed, it can only benefit you.

According to a study by Edwards, Edwards and Basson in 2004, exercise has been found to improve a number of different aspects of our lives, ranging from academic performance, assertiveness, memory, perception, body image and career progression.

But crucially, you are tapping into every aspect of wellbeing. Through exercise you are working on improving all of the six dimensions of wellbeing, from self-acceptance to personal growth.

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SELF-ACCEPTANCE Sport will make you fitter, leaner, stronger – and thus improve your body image. It will also force you to acknowledge your own strengths and weaknesses, leading to knowing yourself better too.

POSITIVE RELATIONSHIPS Team sports help us to develop our relationships, they ensure regular engagement with other adults and allow us to start new friendships. People struggling with their mental health and wellbeing are often isolated and lonely – sport can be an almost instant fix for this.

AUTONOMY Many sports require constant decision-making – whether it’s a fast-paced hockey game or rock climbing, you need to think on your feet, and have confidence in your decisions, and your ability to do the right thing in the moment.

ENVIRONMENTAL MASTERY Sports that take you out into nature connect you more fully to the environment in which you live, helping you to feel more aware of your surroundings and, as you pound the forest floor in running shoes, more in control of it too. This can then translate to other parts of your life and help you feel more in control at home and at work.

PURPOSE IN LIFE If work or personal relationships are challenging, sport can still give you a focus when you need one, or even a distraction. Competitive sports force you to keep going, so as not to let others down, and give you a clear, simple aim in life – even if it is a simple as scoring that one, game-winning goal.

PERSONAL GROWTH As your chosen sport grows with you, it will offer even more exciting and mind-expanding challenges – from reaching new skill levels to winning state championships or beating your personal best, there are endless opportunities for growth.

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GOOD SPORTS FOR WELLBEING

RUNNING Great for maintaining or losing body weight, it also improves circulation and can help us to combat stress YOGA Excellent not only for toning our muscles and improving our breathing, but a great regular exercise in mindfulness.

POWER WALKING Suited to all age groups, whatever your physical form.

Do it outside and you are taking time to get to know your local area, while breathing in fresh air too.

CLIMBING Either on a dedicated climbing wall or in nature, climbing provides tangible goals, is exciting even at entry level and has an almost boundless opportunity for improvement and development.

GEOCOACHING A modern sport for people who thought sport wasn’t for them, participants can download coordinates of hidden containers and use GPS to find them – taking them on trail walks or runs throughout the countryside.

WATERSPORTS Getting you out into the open water, or near seas and lakes, being out in nature, is so good for your wellbeing.

Outdoor swimming, surfing, boating, rowing, canoeing, amongst others, all involve a sense of team work and camaraderie too.

COMPETITIVE AND TEAM SPORTS An overwhelming sense of being part of something, achievement and personal growth, and a chance to make new friends and develop a new community.

ADVENTURE RACES Fantastic team challenges that include numerous sports, from canoeing and running to abseiling and map reading.

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The opposite of below zero

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urviving in poor conditions, with low light and scarce of living. Life below zero is harsh.

Demons appear as big as mountains, fear comes as deep as the ocean. Skies above look dark and gloomy. Then rain comes pouring. Streaming down the veins of a souless body. You run, try to take cover. In a tunnel of forbidden feelings. “Hope” is the only light at the end of that tunnel.

Sparking hope glimmers the soul raising temperatures, turning darkness to light. New life manifests itself from the ashes. Hook yourself on that silver lining in the sky. Turn your below zero to plus one; one step at a time. Soon the distress that once lived will be replaced by life.

The powers of getting in touch with a spiritual side in you that has recently revealed itself are scary. It comes as a flood of emotions, a hurricane of mixed feelings and moods. The things that once mattered doesn’t have the same importance anymore. Then, new passages arise within you. Passages of twisted

paths that can lead into a dark forest or a flourished garden. I have started this journey almost 3 years ago in a small yoga studio. Since then, Yoga became my life. It transformed the way I view things and made me understand that the only constant thing in life is change.

My day begins with the simplest thing, the breath.

Letting go and controlling your breath. Something that simple; gives you so much power. Prana or Breath evokes different emotions. Born with this basic instinct, your first action in dealing with life is the inhale. Then comes the mat turning into a magic carpet. With each asana you feel elevated and connected with your inner self. Concealing the senses to the outside world and connecting within.

You receive love and admiration for the person you are. That feeling of gratitude continues on with you through out the day. And that’s what yoga is all about for me.

Roudha Al Marri Author – Certified Yoga Teacher RYT 200 - Vegan

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“My day begins with the simplest thing, the breath. Letting go and controlling your breath�

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‘‘Self-esteem is as important to our wellbeing as legs are to a table” - Louise Hart

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Creating a Space In a fast-paced world, finding time to slow down can be hard. Activities that force us to stop, think, pause and go carefully are so important. We explore the mental benefits of crafting…

In today’s world, there are more than enough things that create stress in our lives. On an average day, we have to deal with traffic during our commute, deadlines at work, and even deciding what to eat for dinner (a small, but seemingly insurmountable task sometimes). Then there are bigger life complexities hovering over us, such as job satisfaction, and the proverbial ‘love life’ conundrums. Everybody has to deal with these in some form or fashion, and most people have their crutches to help them deal with the times when life presents challenges. For many it’s exercise, for others it’s partying; for a break in routine, there’s travelling – and then, there is crafting.

The mental focus applied while crafting, and the sense of accomplishment when finished, provide a satisfaction and level of mindfulness, that can be hard to attain when cycling through the daily routine. Sure, partying can take your mind off things and be a lot of fun - but it doesn’t give you that warm and fuzzy feeling the morning after. Travel can be exhilarating - but for many of us, it’s just not feasible to do on a regular basis. On the other hand, crafting can be done in the comfort of your home, whenever you want. Not only can crafting help lower your stress and get your mind off things, but there are also other health benefits attributed to crafting.

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1

IMPROVE MOOD Whether you are by yourself, crafting with your significant other, or having a craft party, activating those creative juices can be a great mood enhancer.

When you craft with other people, it can turn into a genuinely fun social affair. Even after you finish, the sense of pride you’ll have when people ask you about your piece can turn a frown upside-down.

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BOOST BRAINPOWER The focus required while crafting is an effective way to exercise the brain for people of all ages. There have been many studies done that connect the reduced chances of mental deterioration over time with crafting. Also, crafting activates areas of the brain that are not as active during the routine work you may be used to.

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CREATE A COMMUNITY Crafting provides a unique social atmosphere where not only are you focusing on your craft, but you are connecting with the people you are crafting with.

Crafting promotes natural conversation through the pieces you are creating and the questions and answers that come along with it. It is a unique date idea as well as a great activity to plan a party around.

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CLEVER CO-ORDINATION Whether you are doing a large woodworking project or doing a delicate dream catcher, careful handeye coordination is required. For many of us who have office jobs, we don’t get to use our hands and make something as often as we would like, crafting gives us a way to use those hands for something else besides typing. We learn our hand-eye coordination early in life with crafting in kindergarten, now we can maintain our skills and dexterity throughout our lives with crafting.

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STAY YOUNG Whether it be mentally through the focus and brainpower that crafting requires or physically by the improvement in visual-spatial coordination crafting helps with, crafting can help turn back the clock.

Also, the social element when crafting with other people can aid keeping your conversation and social skills at their highest levels.

Thanks to adultsandcrafts.com

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INSPIRE

- STORY OF WISDOM -

HOW GREAT LOVE IS

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nce upon a time, there was an island where all the feelings lived: Happiness, Sadness, and all of the others, including Love. One day it was announced to the feelings that the island would sink, so all repaired their boats and left.

Love was the only one who stayed. Love wanted to persevere until the last possible moment when the island was almost sinking, Love decided to ask for help. Richness was passing by Love in a grand boat. Love said, “Richness, can you take me with you?”

Richness answered, “No I can’t. There is a lot of gold and silver in my boat. There is no place for you here.”

Love decided to ask Vanity who was also passing by in a beautiful vessel, “Vanity, please help me!” “I can’t help you Love. You are all wet and might damage my

boat,” Vanity answered.

Sadness was close by so Love asked for help, “Sadness let me go with you.” “Oh...Love, I am so sad that I need to be by myself!” Happiness passed by Love too, but she was so happy that she did not even hear when Love called her! Suddenly, there was a voice, “Come Love, I will take you.” It was an elder. Love felt so blessed and overjoyed that he even forgot to ask the elder her name. When they arrived at dry land, the elder went her own way. Love realizing how much he owed the elder, asked Knowledge, another elder, “Who helped me?” “It was Time”, Knowledge answered. “Time?” asked Love. “But why did Time help me?” Knowledge smiled with deep wisdom and answered, only because time is capable of understating how real love is.

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Az-Zahir The Manifest, The Conspicuous, The Evident The One who has manifest all of creation and who is manifest in all of creation.

The One whose nature and existence is demonstrated in all of creation.

The One whose essence and attributes are shown throughout all of creation.

The One who is above creation, yet who is made visible through creation.

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INSPIRE

Recipe for family wellbeing

by Dr Asma Naheed, Educational Psychologist, Special Needs Consultant and Public Speaker

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I

t’s a simple question, but can be hard to answer: Why are some families happier than others? Why do some parents and children have higher levels of wellbeing than others? ‘Wellbeing’, increasingly used as a synonym for ‘happiness’, covers both physical and psychological wellbeing, as well as the quality of relationships between parents and the quality of parentchild relationships.

Family wellbeing is vital pillar to thriving societies.

Those who are able to make informed decisions, manage their basic needs and tackle pressing human and community issues are better equipped to lead happy, healthy lives.

Unsurprisingly, children that grow up in happy families often say that their family was brought closer together by small rituals and family traditions: certain dishes on certain days, special cakes for birthdays, traditional field trips and events year in year out, all of which provide a sense of belonging and security.

Others say that having at least one meal a day together was the most important custom of all. Having dinner together regularly, despite busy schedules, allows families to talk and bond with one another.

Parenting styles vary hugely but researchers have suggested four key parenting styles which can be classed as the following: 1. Authoritarian, where parents have strict rules, expect their child to be mature and compliant.

2. Authoritative, where parents are assertive, not restrictive, supportive yet monitor behaviors closely and show clear standards.

3. Permissive, these parents rarely discipline, are responsive and allow their child self-regulation.

4. Uninvolved, this style speaks for itself and has no place in positive parenting.

The key to a happy well-rounded family is positive parenting. Positive parenting is a series of methods, skills, attributes, mindsets, internal dialogues and much more. If we as parents can find the balance between mind, body, spirit or thinking, feeling and intuition, then the equation leads us to a more balanced way of parenting.

A positive parenting environment allows the child to experience self-regulation, knowing that it is all part of the path to healthy development. A cohesive family is a family that unites together, learns together and grows together yet allows each individual the opportunity within the framework in which to explore. Healthy functioning parents serve their child’s wellbeing with unconditional love, personal space and mutual respect. These factors all stimulate the child’s psychological and biological growth.

‘The way to change the world is to live in front of our children the way we would like the world to be’ As parents our job is to support children, catch them when they fall, dust them off and send them on their way again. The key is to instill good values, be a positive role model and practice mindful parenting.

A happy family needs leaders and part time superheroes, but mostly what a healthy family needs are parents who are willing to show their flaws, their emotions and their inabilities, admit their mistakes and acknowledge that these attributes make them human and give their child permission to do the same.

As Graham White said: “The most powerful way to change the world is to live in front of our children the way we would like the world to be.”

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This month I am.. .…

Trying to solve..

Reading..

The Sleep Revolution

by Arianna Huffington

Listening to..

We are in the midst of a sleep deprivation crisis, says Arianna Huffington, the co-founder and editor in chief of The Huffington Post. In this considered, elegantly written bestseller, Huffington shows how our cultural dismissal of sleep as ‘time wasted’ compromises our health and our decision-making and undermines our work lives and more imporatantly our personal lives. As she says, ‘what we need is nothing short of a sleep revolution: only by renewing our relationship with sleep can we take back control of our lives.

Ted Talk: The Privilege of Wellbeing

by Kerri Kelly From yoga mats to meditation cushions, there is a powerful culture of wellbeing growing around the world. Yet if wellbeing remains a privilege for those who have resources, our potential for collective transformation is limited. In this powerful, talk, Kerri Kelly explores what she terms the wellness gap, explaining why we can never be truly well if it doesn’t include everyone.

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“More compassionate mind, more sense of concern for others wellbeing, is source of happiness�

-Dalai Lama

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“A smile is a curve that sets everything straight�

-Phyllis Diller