Embrace - Premiere Issue

Gaming for mental health

Boost your super

Organising a WFH space

The science of positivity

How to remain social

Gaming and mental health

2 | Embrace

GALE Design your business and learn to lead Combine your learning with a dual diploma www.galeeducation.com Enquire about our Leadership and Business Courses study@galeeducation.com 0421 571 381

Embrace | 3

Global Academy of Leadership and Entrepreneurship

RTO 41404

Premiere Issue

Connect with us

Contributors

Social Media

proudly brings you

Photography/illustrations: Pexels, Unsplash, The Noun Project

Editor-in-Chief Jacqueline Hodges

Jacqueline Hodges, Siobhan Vale, Sushmita Sharma, Thomas Hall.

Team Vision Voice, Belletrist Salon

Designer Kristina Mazalova Content Coordinator Sushmita Sharma

Editorial Enquiries 07 31 433 334 10 Ellenborough House, 126 Brisbane Street, Top of the Town, Ipswich, QLD 4305 em@10ellenmedia.com

Advertising sam@10ellenmedia.com

10 ELLEN MEDIA Embrace Magazine is published by 10 Ellen Media (ABN: 23 645 770 350) Articles express the opinions of the authors and not necessarily those of Embrace or 10Ellen Media. The Embrace privacy policy is located at https:// embracemag.co/privacy-policy/ 10 Ellen Media’s privacy notice can be read at: https://10ellenmedia.com/ privacy-policy/ 4 | Embrace

About Embrace Embrace creates an attainable Shangri-La for women where they can live, prosper, and enjoy a healthy and balanced state of tranquillity.

At Embrace, we believe that wellness is not only about physical or emotional wellbeing but a balanced harmony of mind, body, and soul as well as their interactions with other individuals. While we embrace the beauty of being, we also look up to embrace the opportunities of becoming.

Our readers are women who are young, not only by their age but also within their heart and mind.

Embrace offers engaging activities, inspiring ideas, entertaining stories, helpful informational tips, and everything that one needs to live and enjoy a well- balanced life.

Join in the conversations about the latest Embrace Magazine issues on Instagram and Facebook page.

Website Visit embracemag.co to find out more.

Phone Call us on 07 31 433 334 Monday to Friday 9:00am and 8:00pm AEST. Share your opinion with us. Email us at emreaders@ 10ellenmedia.com

NEXT ISSUE 4 January

© Embrace Magazine 2020

see page 60 for detail s

SUBSC

RIBE C S S

E

SCRIB B U

BE SUB RI

As we welcome the season of freshness, Embrace brings a new perspective to the beauty of living. With this edition, find your balance to embrace the wonderful beginnings and new opportunities of Spring.

Embrace | 5

Letter from the Editor

H

ello and welcome to the premiere issue of Embrace. This year was challenging for all and in a time of personal reflection and evaluation of “what’s next” and “where to now”, I decided to launch a magazine for women who seek balance, health and wellbeing in their personal journey or wish to be inspired to take a journey on a new path.

Embrace is designed to entertain you, enlighten you, inspire you and be a companion in your personal journey. It is a novel approach to a women’s magazine. I know women love magazines and a good flip book is great. But I wanted to provide our readers with more than a glossy read.

So I embarked on a journey to deliver a magazine for our readers, that is interesting, complete with topical articles, puzzles and personal plans to stimulate their mind. Embrace women can use their personal plans as an introspective tool, a plan towards a better you, a resource to start you on your personal journey.

Our bi-monthly issues will delight readers with fulfilling articles that will inspire you to bounce, care, learn, work, connect, sustain, reflect, grow, and create. Through the Embrace articles and activities you will be able to plot your life wheel and plan you own personal journey for development and acceptance.

In this premiere issue we share with you articles on sleep meditation, putting the spring back in your steps, how gaming can improve your mental health, how to boost your super this spring and tempt you with some deliciously refreshing smoothies.

6 | Embrace

Like any journey, starting Embrace was not a solo expedition. It was achieved only through the efforts of an amazing team. I personally want to thank each member for their contribution and for faithfully following me on the amazing journey.

Thank you Sushmita Sharma, Siobhan Vale, Kristina Mazalova, and Thomas Hall. We’ll be enjoying a healthy smoothie or perhaps popping a Champagne to celebrate.

We invite you to celebrate with us and enjoy the journey.

Jacqueline Hodges

Welcome to the premiere issue of Embrace

Embrace | 7

Contents 4 Letter from the Editor

Connect

82 Embrace Life Wheel

36 How to remain social during social distancing

85 About 10 Ellen

Work 64 Organising your Work From Home office space

Grow 55 Boost your super this spring

Belong 70 Welcoming freshness on Diwali 72 Seasonal spring smoothies

Bounce 10 Putting a spring back in your step 14 Transform your body

Care 20 How science taught us to be positive

Learn 26 How gaming can improve your mental health 28 Puzzles

Reflect 78 Meditate to a relaxing sleep

Sustain 42 How climate changed during COVID-19 46 Consider Green buildings

Bounce Taking care of your body for optimal functioning.

“Take care of your body, it’s the only place you have to live” – Jim Rohn

10 | Embrace

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Putting a spring back in your step Spring is the season for new beginnings and after the year that 2020 has been it is now more important to pause, reflect and start fresh. 2020 is not the year that any of us thought it would be, we all had to pause important projects, cancel celebrations with loved ones, and prolong new beginnings. However, this spring it is important to reignite those new beginnings, continue to work on those important projects and celebrate the year that has been with loved ones.

W

e have seen many members of our community suffer with their mental health during 2020 as they felt lost, isolated and disconnected. Therefore, now more than ever before it is important to create goals that will help put a spring in your step and increase your physical wellness as we head into the warmer months.

Taking care of your health should be of utmost priority, especially during such stressful times. Although there are many ways to increase physical health, MindShift Foundation’s Clinical Psychologist Dr Lars Madsen believes walking and getting your daily steps up has phenomenal benefits on your health. The benefits include but are not limited to increased endorphins, social connectedness (even if it is from a distance) and weight loss. Increasing your steps this Spring will also provide you with the opportunity to get out into nature, watch the leaves return and the flowers bloom and generally enjoy the warmer weather.

Increasing your steps, doesn’t mean that you have to run a marathon or spend hours walking on the treadmill at the gym. It means making small changes in your daily life. This could be as simple as taking the stairs instead of the elevator or going for a walk around the block during your work lunch break, instead of scrolling on your phone. These simple lifestyle changes will provide life-long benefits for both your mental and physical health.

12 | Embrace

How many steps should you be aiming for?

Aiming for 10,000 steps a day has been proven to promote weight loss, reduce blood pressure and increase endorphins. However, in today’s technologically driven society, many jobs require individuals to sit in front of a computer screen for more than 6 hours per day. Therefore, even trying to aim for as many steps as you can each day to help towards achieving these health benefits. This can be achieved over a few weeks, if practiced regularly.

Again, spring is the season for new beginnings and fresh starts. Try to increase your daily step count gradually and aim to walk between 8000-10,000 steps daily.

If you haven’t exercised in a while, you should consult with your doctor, physiotherapist or a podiatrist.

10,000

10,000

10,000

10,000 Embrace | 13

14 | Embrace

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IS THIS YOU? Drag yourself to work Irritable and impatient Lack motivation & energy Drink to relieve stress Eat on the run

Choose YOU. A healthier and realistic lifestyle awaits you, so with

you:

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practice self care

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YOUR

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Sally McGrath Founder, Health that Heals

w w w . h e a l t h t h a t h e a l s . c o m. a u healththatheals

E: sally@healththatheals.com.au Embrace | 15 M: 0433 411 580

Transform your body in four simple steps

By Klara Payne, Professional Health Coach

W

hile it’s safe to say that fad diets are a dime a dozen, comprehensive weight loss programs leading to lasting weight loss success aren’t.

Weight gain is multi-factorial – meaning that there are many factors that contribute to weight gain.

These include eating and drinking the wrong foods or the wrong amounts, inadequate exercise and stress. Therefore, a lasting solution must also be multi-factorial – properly addressing all these factors. And that’s exactly what Healthy Inspirations offers in four simple steps.

Nutrition – ‘Trim Me’ Most importantly is the use of real food – not meal replacements. This will give you real lasting results. You should focus on making your eating plan healthy, nutritious, easy to prepare and family-friendly. Women are always busy and preparing just one meal for the whole family is far easier to sustain. This also means the whole family benefits from a healthier diet.

Exercise – ‘Train Me’ The right diet is paramount, but equally important to successful weight loss is the right exercise. Exercising your muscles is key to sustained weight loss, as muscle is the body’s metabolic furnace. Often cardio type exercise, such as walking or bike riding (which are great) are the go-to for many, however resistance training is the crucial key.

Coaching – ‘Teach Me’ The right diet and the right exercise are not always enough for women looking to change their life and adopt new healthy habits. Support and Accountability are crucial. Finding the right health coach will be key to your success.

De-stress – ‘Treat Me’ It’s a fact. Stress can make you fat.

Stress can increase blood pressure, upset hormonal balance and interfere with sleep – all which affect your body’s ability to lose weight. To combat stress, you can Google many different options, however a good coach will have plenty of tips for you as well. Relaxation sessions should not be just a treat but are an essential element for success.

At Healthy Inspirations we have spent years putting together all the elements for success into one program that can be delivered online. The result is a complete package which has been recognised by leading doctors and dietitians as a lasting weight loss solution. www.healthyinspirations.com.au

16 | Embrace

Transform your body Get ready for Summer!

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02 4934 3877 Celebrating 15 years and over 19,000kgs lost maitland@healthyinspirations.com.au

Embrace | 17

Exercise to Bounce Take 5 minutes to think about your health, fitness and wellbeing.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your healthy self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

18 | Embrace

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Embrace | 19

Care Understanding your feelings and how to handle your emotions to grow and learn from experiences.

“We have to slow down and deal with what is troubling us, so that we can enjoy the simple joy of being happy and at peace with ourselves.” – Jess C. Scott

20 | Embrace

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How science taught us to be positive

By Sushmita Sharma

D

o you remember the last time you met a person that you instantly liked, or the person who just breathed in front of you and you immediately disliked their presence? How do you like or dislike someone before getting to know them? The answer lies in the Law of Conservation of Energy. According to this law, in an isolated system, energy can neither be created nor be destroyed but can only be transferred from one form to the other. But how can you apply this to your daily life?

We think we like a person, but actually what we really like is how they make us feel. It’s all about how their energy interacts with our energy. When we interact with another person, we transfer our energy and emotions to them and receive their energy and emotion in return. Knowing this, it is very important to observe the energy and emotions we receive and transfer.

How to monitor the energy we receive?

1. The power of hope and faith Start with this simple question – Is your glass half full or half empty? Your answer to this question reflects on your attitude and perception towards life. Having a positive outlook does not mean that you live in oblivion. It means that you have the courage to accept the hardships of life and smile through them. It means you never lose hope and faith in yourself. The more you think positively, the more positive energy you radiate around yourself.

2. 15 minutes of pure love Doing what you love means that you may choose a career that you like. It is also about what you do after you finish the working day. When you have had a tiring day, what really makes you happy? Whether it is music, dance, books, art, or cooking, take out at least 15 minutes from each day to do what brings you peace.

Life is as simple as we make it. Choose to live your life your way.

22 | Embrace

3. Heal and move on Spend time with yourself to introspect on what is hurting you. Forgive those who hurt you, not because they should be forgiven but because you deserve it. Forgive others more often so you can free your heart of all those negative emotions. Learn to heal and move on from your past so you can embrace the opportunities of the future with a positive mindset.

4. Consume the right content What you watch, read or hear stays in your subconscious mind.

Constantly consuming negative content can influence how you think, feel, and act. Try to balance the content you consume.

This can improve your own emotions as well as how you treat others around you.

5. Listen to yourself How well do you really know yourself? This is not just about what food you like, or which movie you love the most. This is about the deeper questions of life, like what is your purpose in this world? Or what do you contribute to society? Before getting to know the next person you meet, get to know yourself.

Stay still for 10 minutes everyday and ask yourself the questions that you would ask a person you like. This may not be easy.

Don’t worry if it takes a few days or longer for your soul to open up to you. You wouldn’t expect another person to tell you their deepest desire on the first date. Give yourself some time to get comfortable with the process. You will be surprised by the answers you get.

6. Be grateful Everytime you wake up and go to sleep, reflect on your day and be grateful.

Being grateful is more than being thankful for the good things in your life but also to understand the things that need improvement.

When you wake up, think about all the good things you want to do, and when you go to bed, reflect on how you achieved those things and what is it that you need to improve upon. This process relaxes your mind and soul and gives you the courage to fight the obstacles in life. With a relaxed mind and soul you will have reinvigorated hope, a hope that everything will work out if you just believe in your potential.

Now that you have found the sources of receiving good energy, it is time to transfer the same vibes to others around you. Be kind.

Be generous.

The world needs more people like you!

Embrace | 23

Exercise to Care Take 5 minutes to think about your heart, feelings and emotions.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your caring self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

24 | Embrace

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Learn Actively participating in mind-stimulating activities that expand your knowledge.

“One’s mind, once stretched by a new idea, never regains its original dimensions.”

– Oliver Wendell Holmes Sr.

26 | Embrace

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How gaming can improve your Mental Health

By Siobhan Vale

H

ave you ever felt like you do not have enough social support around you? Or even when you are around others you still feel like you do not have that support that you require?

Having good mental health and wellbeing can influence you as a person.

Your mental health and wellbeing affects your daily life and includes how you think, feel and behave when by yourself and around others. It also affects how you cope with stress and build relationships with those around you. The American Psychiatric Association states that mental health involves effective functioning in daily activities, such as work, school and caregiving. They also state that it affects the ability to adapt to change and cope with adversity.

Mental Illness in Australia affects 1 in 5 of the country’s population.

The Australian Bureau of Statistics reports that around 20% of the country’s population have some form of mental illness. Leading Mental Health Specialists report that the 3 most common mental illnesses for Australians are anxiety disorders which can range from general anxiety to social anxiety which is at 14%, depressive disorders (6%) and substance use disorders (5%).

28 | Embrace

One way to improve your mental health and wellbeing is having a social support network. This network is made up of the people that are around you like friends, family and peers. Specialists at the Mayo Clinic reported that having social support can improve the ability to cope with stressful situations and promote lifelong good mental health.

Therefore, having a social support network is important for improving your mental health.

Another important way to improve your mental health is playing video games. There are over 2.6 billion video gamers in 2020 which is equivalent to one third of the current world’s population. Joining the gaming community would be an easy and simple way to socialise online.

While there is always going to be the argument that video games are the primary cause of violence and aggression in the modern world, there is the increasing attention being given to the fact that video games are improving mental health and well-being.

Depending on whether you are playing an online game like World of Warcraft and League of Legends, or solo games like Spiderman will also determine the level of your social interaction. It has also been shown that gamers who play Massively Multiplayer Online Games (MMOS) have better connections with other gamers than with those who they see in real life (Yee 2020). For the video games, players of varying ages report that they can create a social capital through the game with other players that then extend beyond just the video game and into real life. From personal experience I can confirm

“This promotes intellectual wellbeing as it stimulates self-appreciation and enhances the confidence of the player.” this as I have met a lot of my friends since 2017 through playing video games like Grand Theft Auto Online and Warframe.

With video games, some companies use positive reinforcement where they give desired rewards to the players at specific achievements. For instance, PlayStation and Xbox use a reward system to make the player feel happier and excited to complete objectives. For the PlayStation in particular, Sony uses the trophy system where you have the bronze, silver, gold and finally the platinum trophies.

Over time the account levels up depending on how many of the different types of trophies the player receives. It gives the players the feeling of accomplishment from every trophy and level up. This promotes intellectual wellbeing as it stimulates self-appreciation and enhances the confidence of the player.

Having better mental wellbeing allows you to meet your goals. Start playing video games to not only build and improve your social network, but to also be able to be something new to enrich your intellectual health. Finally, balance is the key. Develop your social network offline as well.

Embrace | 29

Puzzles Diagrammar

Clues

Find the intersect for three words.

All words contain some of the same letters.

The Central Intersect has been filled for you The other intersects may have 1 or 2 letters The circles may have 1 or 2 letters All sections must contain at least one letter

Heart, Reach, Teach

A Branch, Breath, Casbah

A

30 | Embrace

For solutions: Visit https://embracemag.co/solutions

Broken Baubles

Clues Letters once unscrambled form one word

Unscramble the letters to match these broken baubles and make them whole again.

1

2

B

N

C A

D A

L S

P

E

4

K

L

C

N

I

A

G

6

M L

O I

O

G

O

T

S

H

N

U

8

D

O P S

For solutions: Visit https://embracemag.co/solutions

R

D

E

O

F

B I

7

S

S

T

C

5

H

L

S

H

N

I

E

C

S

E

T

N

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3

A

A

C

N

U

D

E

T

R

A L

E

M L

T I

Embrace | 31

Find the word

U E L A M E F S E P A N A C S

N B A M B I T I O N E O N G P

I I L O A F E R S C S U G N E

C A A U D R E Y N T R V R I T

E S P R I N G E A E Y E Y G S

F P F P H R T R N I S L A N D

S C L R E E T O O W E L E E R

E E O O P T A A I I C E M L L

I L P P B A E R S T N C O L I

R E A R U S E U S C A U C A A

A B L E R T R C A H D I K H T

R R I O N E E S P E N S T C K

B A T H I N G M I S U I A A C

I T I X E E N T E R B N I E O

L E A D E R S H I P A E L T C

The leftover letters form the following word: _________ Abundance

Celebrate

Leadership

Spring

Ambition

Challenging

Leisure

Starts

Amour Propre

Cocktail

Libraries

Steps

Anger

Enter

Loafers

Style

Angry

Exit

Mocktail

Taste

Appetence

Female

Noir

Teach

Audrey

Floral

Nouvelle cuisine

UNICEF

Bathing

Hears

Passion

Witches

Bias

Hepburn

Roar

Canape

Island

Scene

32 | Embrace

For solutions: Visit https://embracemag.co/solutions

Exercise to Learn Take 5 minutes to think about your wisdom, knowledge and understanding.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your learning self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

Embrace | 33

Connect Building healthy and supportive relationships with others in the community.

“This idea of shared humanity and the connections that we make with one another - that's what, in fact, makes life worth living.” – Clint Smith

34 | Embrace

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How to remain social during social distancing?

W

e never could have imagined that the COVID-19 pandemic would bring life to a standstill and circumstances would be so far beyond our control. This year we have been forced into great unknowns and encouraged to social distance from our family, friends, partner, and work colleagues.

Social distancing has become the “norm” along with checking in to venues prior to entering and constantly waiting for updates from the Government regarding lockdown restrictions.

Social distancing in 2020 has caused much distress and high levels of anxiety for individuals across the globe. People are now fearful that they will experience higher levels of social anxiety after lockdown. However, there is still a large majority of the population that cannot wait to socialise again after life in lockdown.

It is important to find the balance and ensure that you remain social during the times of social distancing.

36 | Embrace

4 ways to remain social during the times of social distancing:

1. Virtual Cooking Classes

2. Visit your local Restaurant & Café

3. Virtual yoga class

Virtual cooking classes will take you on a reviving culinary journey from the comfort of your own home. These cooking classes will allow you to interact with fellow participants while cooking up a delicious masterpiece.

Grab your friends, housemates or partner and head down to your local café or restaurant.

COVID-19 brought devastating impacts on the hospitality industry.

Heading to a local restaurant or café with friends for a coffee or a cocktail will not only bring you closer to your loved ones but will also contribute to the recovery of the hospitality industry. (Ensure that you comply will all COVID-19 restrictions).

Yoga has proven benefits on mental wellness and physical health. Joining a virtual yoga class allows you to relax, improve your wellness, and boost your wellbeing during this stressful time. These classes also allow you to meet like minded people as some classes end the Zoom call with a coffee and a chat. A virtual Yoga class is a perfect way to combine your physical, intellectual, and social health.

4. Zoom Quiz Zoom quizzes became a huge phenomenon during lockdown as it was a great way to socialise with friends and family. Try a themed quiz night which may include your favourite TV series, geography, or sports. Zoom quizzes are a great way to have fun and remain connected with your friends and family.

As lockdown restrictions begin to ease, it is important to step out and socialise with our nearest and dearest during this time of unknown. Socialising can provide major health benefits that positively impact your physical, intellectual, and social health.

Finally, lockdown or no lockdown, it is essential that we utilise this time to remain social by catching up with our loved ones via zoom or in small groups, supporting local businesses or signing up for a virtual class.

Embrace | 37

38 | Embrace

Exercise to Connect Take 5 minutes to think about your friends, family and peers.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your connected self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

Embrace | 39

Sustain Living in harmony with nature and respecting the environment for a sustainable growth.

“Nature Is Not A Place To Visit. It Is Home.” – Gary Snyder

40 | Embrace

Embrace | 41

How climate changed during COVID-19

By Thomas Hall

42 | Embrace

T

his year, we witnessed something that most of us have never seen. Barren streets, almost void of car and motorbikes, buses, and trams. Empty skies, void of planes and helicopters.

Industry ceased. We experienced and enjoyed fresh air, clear blue skies, clean waterways, free from pollution, smog, and petrol fumes. It seemed our natural environment was recovering.

The World Economic Forum reported a fall in pollution levels of up to 60% for some cities. In April, the average daily CO2 emissions fell by 17% globally and 28% in Australia. During this time, the world was forced to stay at home to minimise the spread of the virus. The lockdown affected our perception and awareness of topics such as environmental health. As a result, we have used this time to reflect on our actions and commit towards taking care of the world’s health and environment.

The lockdowns have shown the possible improvements to air quality when emissions are reduced on a global scale. We now have an opportunity to reset our environmental future. For example, China and India have seen exponential improvement in air quality from the lockdowns, whilst coral reefs have consequently been able to relax from less noise pollution.

But we still have a long way to go to meet the Paris agreement. The Intergovernmental Panel on Climate Change recognises that globally, emissions must fall to net-zero by around the mid-century to keep global warming from reaching catastrophic levels. This is in the right direction as CO2 emissions have seen an exponential decrease and should stay in a deficit post-pandemic.

Coronavirus has brought even more awareness of sustainability among consumers and retailers.

Boston Consulting Group recently conducted a survey of over 3,000 people across eight countries. They found two-thirds of those surveyed are more aware of human activity consequences on the environment. Additionally, over 60% wanted environmental issues to be prioritised, and 40% intending to adopt more sustainable behaviour.

Many economists subsequently suggest that now is a make-or-break opportunity for transitioning towards net-zero emissions. They argue that is

due to the once-in-a-lifetime stimulus packages that can boost all the economies. As we ease into post-pandemic life, expect sustainability to be at the forefront of societal priorities.

With all things considered, let’s not be solely influenced by recency bias. We must recognise that whilst this did bring light to an important issue, we must be persistent and committed to accomplishing this change. This is not a simple topic, trend or issue that will brush away; the climate will always change regardless if it is for the better or worse. It is our job to remember the importance of our climate, what the pandemic has taught us, and how to apply our new knowledge to achieve change.

To continue our journey back to the norm, we must adjust accordingly. Here are 10 actions and practices that should be implemented as we transition into post-pandemic life:

Reusable bags for shopping Plastic use during COVID-19 has increased in various businesses, such as food takeaway, which has hurt our environment. To combat this, encourage and most importantly remember to use reusable bags as we transition back. This helps sustainability and create an overall green environment.

Fabric facemasks Germs are commonly spread by touching the likes of your mouth, eyes, and nose. As a facemask covers your nose and mouth, the spread of an individual’s bodily fluids is generally blocked by the mask. Fabric material further assists in stopping the spread with the thicker material (and you can design some of them too!)

Keep cups Again, minimise the use of plastics by keeping sustainable cups.

Buy local produce Your local produce needs help more than ever in buying their products, especially produce businesses. They have been hit hard by the virus and lost substantial amounts of money. Produce helps substantially improve your immunity, so stay healthy!

Embrace | 43

Sydney, Australia

44 | Embrace

Buy from bulk food shops Purchasing goods from bulk food shops will also support small to even large businesses.

Bulk food shops have perishables which are of value during a time of limited travel. This helps minimise your travel whilst getting all the food you need.

Recycle milk bottle lids The process of recycling milk bottle tops is one of the most efficient and productive methods.

When you go to throw out your milk bottles, keep in mind there are drop off spots to recycle them. If you cannot make it there, make sure they are going into your recycling bin.

Take public transport When possible: Driving down the road for a short trip is convenient, however, not organic. The emissions cars distribute are well documented to be harmful and driving in 40 to 60km speed zones is not efficient either. To compromise, gather into public services like buses or trams to minimise the carbon footprint of unnecessary trips.

Walk instead of driving short distances Walking for 15 minutes instead of a 2-minute drive is substantially greener. Short distances are not efficient in fuel and emissions; however, your legs are. So, get those legs moving and activate that body!

Buy preloved goods through local groups Second-hand goods can get you a bargain whilst the seller gets to pass them on instead of throwing out. Many of us resort to binning stuff that could still have value to others. Your local suburbs and neighbourhoods will have groups on social media that promote goods they want to go. Keep an eye out, there might even be a freebie!

Play board games instead of computer games Today’s age is struck by technology in daily living, which can be used for the majority of an individual’s day. Give your eyes and mind a break from the screens and engage in board games. These are shown to be more engrossing due to the ease of playing and are obviously greener in power usage.

Embrace | 45

Consider Green buildings Energy efficiency when buying a property

By Andrew Johnson

A

wareness of information is essential when making decisions, so we can best understand the consequences of our choices, and have minimal regrets in the future.

“A green building is a building that, in its design, construction or operation, reduces or eliminates negative impacts, and can create positive impacts on our climate and natural environment. Green buildings preserve precious natural resources and improve our quality of life.”

(The World Green Building Council, www.worldgbc.org)

If the information is a new area of research for you, please consider the Green Building Council of Australia, www.gbca.org.au, which has some useful information covering commercial and residential projects.

When looking at existing buildings as a home or an investment, those that stand out from the pack are those where the previous owner has understood ‘green’. This means that the owner included what they could and enjoyed a comfortable property.

The efficient use of energy, namely electricity, gas and water are important when considering the ongoing running costs and comfort in your home or investment.

Consider renewable energy, which in most cases could be solar energy on the roof. There is potential to add more in the future, so check your utilities or even to look at options to put back into the grid.

It is always good to consider pollution and waste reducing measures in and around the building and enabling of reuse and recycling. Look at what exists at present and what else you wish to do.

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Look for good indoor environmental air quality, which is maybe simply having good crossventilation. When the property is closed-up, it is good to have ventilation options, air conditioning or systems available. It can be useful to ask about the experiences of the existing tenants and history of the property to obtain further clarity in order to decide.

When inspecting a home, look at the materials used throughout – ideally non-toxic, ethical and sustainable, which may not be as obvious but ask the questions of the agent or owner and take notes.

Look around the property – how does its design, operation and construction work with the environment and locality; how does it make you feel?

Practising foresight and imagining yourself living in the property is really worthwhile when considering its design, construction and how everything works in operation.

Consider the design of the building that can adapt to a changing environment – does it offer the flexibility and options needed for the future?

My thoughts on green buildings and energy efficiency are a product of my history, experience and interest in the topic throughout my life and career across multiple industries and business sectors.

My earlier career working for 13 years with the State Electricity Commission of Victoria (SECV) spanned areas such as design, energy efficiency and tariff advice. These and many others were all important when helping customers make efficient and pragmatic decisions.

When I walk through a home, investment or consider a design, I am always interested in the ‘why’, ‘how’, ‘when’, ‘where’ and ‘what’ about the property. I am interested in how it makes me feel and what resonates as I walk in, through and around the property.

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Making practical and informed decisions is great, as no matter the direction you decide upon, you should have all the information necessary to best understand the consequences of your choice.

I try to take out the emotion from the process. In Victoria, I also look at the orientation of the property, ideally North 20-30%. Does it have double glazed windows? Do the eaves shade the windows, any protection on the west side, how about the layout and internal design, zoning of the home for heating and cooling? Has it been built well? What materials were used?

To check some of the things that may not be obvious, it is always good to get a building inspection and a pest report for the property.

Engaging a conveyancer or lawyer is essential once you decide to make an offer and include your special conditions. All the professionals involved are always happy to answer questions and assist you in the hope that they will win your business.

There are many benefits that resonate for each when thinking green but the three that are front of mind for me are:

1. Reduced running costs for the building now and into the future

2. Improved comfort and a healthier environment when living in the building

3. Just like the farmer who plants the trees for a

windbreak for the benefit of the next generation on the farm, we too can embrace green and leave a legacy for the next owners of the property.

The three main take-aways for me when I am considering green when looking at homes and investments are:

1. Considering green saves you money and is worth thinking about when evaluating a new home or investment.

2. Choosing green improves your comfort in

the home and is a useful marketing tool when presenting to those tenants who would rent your investment property in the future.

3. Going green is important when considering your new home or investment to create positive impacts on our climate and the natural environment

Thinking green as part of buying a home, building a new one or in considering an investment property has real benefits for you, the community, our country and all those who will enjoy your property in the future.

So, take the opportunity today and embrace green thinking as part of the process, and reach out to all those people and organizations that can help you.

Andrew is a licensed estate agent based in Victoria who has enjoyed a long business career in Australia and overseas providing solutions and building a referral business. www.maxjre.com

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Andrew is a licensed estate agent, businessman & entrepreneur based in Brown Hill who has enjoyed a long and varied business career in Australia and overseas providing solutions and building a strong referral business.

Mobile 0473 207 988 Email andrew@maxjre.com LinkedIn http://linkedin.com/in/andrew-johnson-8435092 Company Maxwell Johnson Real Estate Pty Ltd Address 9 Gracefield Road, Brown Hill, VIC 3350

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Exercise to Sustain Take 5 minutes to think about your home, nature and the environment.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your sustainable self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

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Grow Feeling a sense of security and stability by being able to comfortably meet current and future commitments and needs.

“Financial fitness is not a pipe dream or a state of mind. It’s a reality if you are willing to pursue it and embrace it.” – Will Robinson

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Boost your Super this Spring

By Jacqueline Hodges

Spring is the time for new beginnings and new growth. So, now is also a good time to review and boost your super. Women on average retire with $115,000 less in superannuation than men, and one in three women retire with no super at all.

Is it simply women are not as financially savvy as men?

Well, not at all. The underlying reason for our lower retirement balance is much more human than that. Very simply, women are more likely to have a broken career pattern. We are the child bearers and nurturers, or the carers of other family members.

While, not the only reason, it is this broken career pattern that has the major impact on our employment earnings and superannuation balance.

Our wages are lower, we leave our paid employment to start, grow and care for our families.

We change our career ambitions as we embark on the part-time juggle or we leave the security of employment for freelancing in the gig economy as we choose to remain at home with our children.

But we can choose to improve our superannuation balances. In this article, you’ll discover eight strategies to reboot your super this Spring.

Earlier, this year our superannuation balances were hit hard. Lockdown brought lower valuations and a drop in superannuation balances of up to 12.5% according to Super Ratings. Yet, recovery continued and by the September quarter, superannuation funds posted their fifth consecutive month of gains. It is true that superannuation is a long term investment and Australian Super suggests we should expect a loss year at least in every 20 years.

But superannuation is a large industry sector with $2.9 trillion under investment.

Australian Superannuation Sector 800 700

$ Billions

600 500 400 300 200 100 0 Industry Funds

SMSFs

Public Sector Fund

Retail Funds

Other funds

Source: APRA Statistics – June quarter 2020 and APRA annual statistics for no. of accounts

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Early Access to Super

Choosing the right fund

While accessing your super early is not going to help grow your retirement balance, we have included it here as a reminder that you now have until 31 December 2020 to access $10,000 under the temporary early access to superannuation.

YourSuper, an interactive comparison tool that will rank MySuper funds will be available from 01 July 2021. You will be able to compare your fund’s fees and performance with other MySuper funds.

Government, in response to the COVID-19 pandemic, allowed the temporary Early Access to Superannuation this year. This measure allowed those eligible to access up to $20,000 of their superannuation. The early release was limited to $10,000 up to 30 June 2020. If eligible, you may access a further $10,000 up to 31 December 2020.

If you took advantage of the temporary early access, you should make sure that you did not exceed the $10,000 maximum for each financial year and that you met the eligibility criteria. The ATO does intend to audit the drawdowns for illegal early access.

The following paragraphs summaries the 8 strategies to reboot your super this Spring.

Stapling of accounts Freelance contractors, those in the gig economy and job changers frequently have a new superannuation fund account created with each new employment contract.

Holding more than one superannuation account may negatively impact your retirement balance.

One factor impacting limiting growth, is that fees are charged on each and every superannuation account you hold. Inefficiencies may also impact your investment options. With available funds spread across several funds, you may miss investment opportunities.

Legislation has now passed to staple superannuation accounts to an individual. So, as you move between employers, your superannuation fund will travel with you. This prevents newly created and unintended multiple superannuation accounts when you change employers.

Until the procedures and software are refined, you should have your superannuation fund details ready, if you are commencing with a new employer.

You can find your fund details and balance on your mygov account.

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Superannuation funds will also be required to meet an annual objective performance test. Funds that fail two consecutive annual underperformance tests will not be permitted to accept new members until their performance improves.

SMSF Memberships Often referred to as a Family Fund or a DIY Super Fund, Self-Managed Superannuation Funds are funds that are managed and controlled by individuals with the help of an accountant and a financial adviser.

Previously, these funds were limited to four members, which presents problems for families with more than two children. SMSFs can now offer membership to up to six members. By combining more of the family funds under the one roof, you may be able to pool funds to invest together or invest separately. The choice is yours. Fees may also be lower if using only one SMSF.

Contribute for longer Employer and member contributions are received into your superannuation fund during the accumulation phase. Upon retirement you generally convert that balance into pension phase. However, and while a little more complex, you can hold both an accumulation account and a pension account in super. This flexibility allows you to drawdown your pension from one account but also to contribute to an accumulation fund for growth. If over 66, you will need to consider the work test.

As you pass retirement age, a work test comes into play stipulating the conditions in which a fund may accept member contributions. The work test: you must work at least 40 hours during a consecutive 30 day period each income year in order for your fund to accept a personal super contribution for which you can claim a deduction.

While a work test applies for those over 66 years of age, you can continue to make contributions to your superannuation up to the age of 66 without needing to meet the work test.

Wealth of experience to grow your wealth.

Start your SMSF with confidence.

Consult us to start.

PHONE

1300 474 829

EMAIL

info@hqfinancialgroup.com.au

BRISBANE

262 Old Cleveland Rd, Coorparoo, QLD 4151

IPSWICH

126 Brisbane St, Ipswich, QLD 4305

VIRTUAL

Meet with us via Zoom, request appoinment.

HQ Wealth (CAR 1238791) are authorised representatives of Wealth Today Pty Ltd ABN 62 133 393 623 AFSL 430289.

Bring Forward Rules Non-concessional contributions are made into your super fund from after-tax income. These contributions are not taxed in your super fund. A non-concessional contributions cap limits the annual amount that can be contributed to $100,000.

Special bring forward rules apply, so that an amount of $300,000 can be contributed across each rolling three-year period. Worth considering if you have a larger investment such as real property in mind.

Spouse contributions age limit increase The age limit for making spouse contributions has increased from 69 to 74. This means that people aged under 74 can receive contributions made by another person on their behalf.

Seek financial Advice You should always seek professional financial advice before changing or starting a superannuation fund. A financial adviser will also be able to help you with the fund’s investment strategy and boost your super.

Finally, ASIC has a useful tool to show how your superannuation balance will grow simply by increasing your contributions. We’ve included the link for you: https://moneysmart.gov.au/how-superworks/superannuation-calculator.

Jacqueline Hodges is a Chartered Accountant and Registered Tax Agent. She is a Financial Adviser and an authorised representative of Wealth Today. She has a wealth of experience having worked in the financial services sector for most of her career. Jacqueline is a firm believer in continuing education and holds a Bachelor of Commerce (UQ), a Master of Taxation (UM), and a Financial Planning Certificate. She established her own accounting firm servicing individuals and small businesses in 2005 and complemented the business in 2015 with the opening of the financial advice division.

Disclaimer: The information contained in this article is general in nature and may not be relevant to your personal circumstance and needs. Taxation, legal and other matters referred to in this article are of a general nature only and are based on laws existing at the time and should not be relied upon in place of appropriate professional advice.

We recommend that you assess whether the information is appropriate to your needs and if appropriate speak with a financial adviser to discuss your needs, financial situation and investment objectives.

Jacqueline Hodges (AR 1238790) and HQ Wealth Pty Ltd as trustee for HQ Wealth (CAR 1238791) are authorised representatives of Wealth Today Pty Ltd ABN 62 133 393 623 AFSL 430289.

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Is your future well planned?

Is your future well covered?

Is your future well insured?

Let us review your risk insurances Life Trauma Total and Permanent Disability Income Protection

PHONE

1300 474 829

EMAIL

info@hqfinancialgroup.com.au

BRISBANE

262 Old Cleveland Rd, Coorparoo, QLD 4151

IPSWICH

126 Brisbane St, Ipswich, QLD 4305

VIRTUAL

Meet with us via Zoom, request appoinment.

HQ Wealth (CAR 1238791) are authorised representatives of Wealth Today Pty Ltd ABN 62 133 393 623 AFSL Embrace 430289. | 59

What you need to live and enjoy a well-balanced life

Print and digital subscriptions www.embracemag.co 60 | Embrace

Exercise to Grow Take 5 minutes to think about your finances, wealth and future plans.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your wealthy self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

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Work Reaching a sense of fulfillment while maintaining a work-life balance and positively influencing the growth of the organisation where you work.

“Never get so busy making a living that you forget to make a life.” — Dolly Parton

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Organising your Work From Home office space Before you know it, spring will be over and we will be complaining about the summer heat. But before we lose spring for this year, let’s take some time to declutter, organize, and freshen up your home office space. Whether you are a minimalist or prefer to work in organized chaos, a tidy office gives to your sense of wellbeing. Spring cleaning has been an annual cultural phenomenon for eons.

But more recently as people acquire more and more clutter, we have witnessed the “Marie Condo” phenomenon. However, this year makes it even more important to spring clean your home office as ‘work from home’ became the new norm for everyone during the COVID-19 lockdown.

2020 has seen millions of Australians start working from home as businesses have had to adhere to social distancing requirements to ensure the health and safety of their employees. At first, adapting to working from home proved to be a struggle for many. Particularly those who had never experienced working from home before.

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You may be amongst the many whose office space was rarely used and extremely cluttered with personal paperwork that had become the “Closed Door Room”. We all know someone with a Closed Door Room, don’t we?

You probably felt that working from their home office would cause a major hindrance and led to decreased levels of productivity.

Positives Less time commuting Spend more time with family Increased productivity Flexible Hours Comfortable clothing

However, you like most people around the world have had to adapt to these changes. You may have experienced a new found joy, relaxation and economy in working from home. You wouldn’t be alone if you felt you would prefer to continue working from home rather than return to the office. We conducted a survey around the office as to why people may prefer to work from home.

Our team shares some of the positives and negatives:

Technical Issues Isolation and missing peers Decreased productivity Wanting to work longer hours Lost direction

Despite the number of people who may prefer to work from home, there are still many who struggle to adapt to these new changes. Many businesses are encouraging and enticing employees to work from home, so you may find it is important to keep your workspace organized.

Organise Your Office Space

So, as spring is the season for new beginnings and fresh starts, it’s a great time to give your home office space a spring clean to ensure you remain productive, organized and positive during the working hours. Tidying up and creating a space that makes you feel productive and organized creates a positive space that allows you to focus and meet your deadlines. All in all, your tidy office space will give you a sense of balance and a tick towards your wellbeing.

Negatives

It is important to ensure that all paperwork is filed away and not scatter around the desk or shoved into random folders. Place your documentation in a filing cabinet, alphabetical order this will help increase productivity as you will be able to find all documentation quickly.

Personalise Your Office Space Be creative while organising your home office space.

Your workspace should reflect your personality and preferences. It is where you spend more than half of your day. It should be a place where you love to spend time. Here are some ideas for inspiration to declutter and re- organize your home office space this spring.

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Exercise to Work Take 5 minutes to think about your career, workplace and ambitions.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your working self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

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Belong Feeling a sense of belonging by participating in various cultural activities and embracing the cultural differences of the community.

“There is no exercise better for the heart than reaching down and lifting people up.” - John Holmes

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Welcoming freshness on Diwali

By Sushmita Sharma

November gave us another reason to declutter our houses and embrace a fresh living space. This year, Diwali was celebrated on Saturday, 14 November. Millions of Hindus, Sikhs, Buddhists, and Jains celebrate this festival around the world for five days. Also known as Deepavali or Dipavali and the Festival of lights, Diwali means ‘row/s of lights’ in Sanskrit, an ancient Indian language.

T

he cultural significance of Diwali originated from ancient India, but it is now celebrated across the globe. Diwali signifies the victory of light over darkness, good over evil, and wisdom over ignorance. It is the time when people welcome new beginnings by cleaning their houses and office spaces, buying new clothes, and decorating their houses with lights, candles, and clay lamps (known as deep or diya). Cleanliness is Godliness.

Therefore, it is believed that by cleaning your houses, you are inviting God to bring prosperity and bless the family with good health and happiness.

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Diwali is also the time to give and forgive. It is the time you meet your friends, relatives, and loved ones to exchange gifts, relish delicious feasts, and watch fireworks displays. Many families have their own traditions of playing games or making artworks with coloured sand and petals in their courtyards.

It is a festival that brings everyone together. In this air of friendliness and love, people forgive the ones that hurt them. Forgiveness is a healing act to allow the light of positivity enter your soul. Diwali is believed to be just the right occasion to forgive others and welcome the light of positivity with a rejuvenated mind, body, and soul.

Here are 4 essential tips that you need on Diwali:

1. Cleanse your space

3. Detox

Diwali marks the beginning of a new year in the Hindu Calendar. A new year is a time to look forward and set new goals but first, you must clear the mess from the last year. This is not your regular weekend cleaning but a deep cleaning of corners, closets, kitchen cabinets, and even your windows and doors. Every corner of the house and your office space should be dust-free and emit positive vibes that will cleanse your heart too.

Take out some clothes that you do not usually wear and donate them to someone in need. There is no better way to welcome a new year than showing an act of kindness.

Diwali is not only for cleaning your house but also your mind, body, and soul. This cleansing begins with a detox drink. It can be as simple as lemon detox water that builds your immunity and flushes out any toxins from your body. Next, have a healthy and balanced meal that is full of essential nutrients. This will include fresh veggies and fruits and less-tono sugar for at least 2 days. However, you must remember that a detox drink and diet are only fully effective when they are added with a relaxed 8-10 hours of sleep. This detox will revitalize your body, refresh your mind, and rejuvenate your soul.

2. Recycle and Renew

4. Plan

Now that you have made some extra space in your house, buy some new clothes, bedding, and utensils for yourself. Decorate your house with lights by recycling the old supplies from last year. Put some string lights in an old wine bottle to give a new look to the corners of your living room. You can also make a flower vase from a wine bottle or a regular clear glass bottle. Once planted, hang the bottle on a jute rope and decorate with warm white lights for a peaceful look to your house.

With a refreshed mind, you are now ready to plan for a successful future. This Diwali, make a plan to reach the goals that you have been procrastinating. Whether it is starting a new business or simply aiming for a more organized lifestyle, planning is required for any process to be successful. Writing your plans keeps you motivated in your process and brings you one step closer to achieving your goals. Let this Diwali be a motivating occasion that helps you grow and prosper.

With a refreshed mind, body, and soul, let’s welcome freshness through the festival of lights.

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Seasonal Spring Smoothies Spring Smoothies

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It’s time to wake your tastebuds up with our spring smoothies, made with fresh seasonal fruit, packed full of nutrients, vitamins and protein. The best thing about making a smoothie is that you can nearly put anything in there or use up any leftover fruits and veggies.

Let ’s Go Bananas Let’s Go Bananas is the perfect smoothie to enjoy after a workout or a morning walk. The protein will ensure that your body is receiving enough nutrients and help your muscles recover.

1 banana 1 cup almond milk 1 tspn cinnamon 1 vanilla protein powder 1 scoop of ice

1 banana 1 handful of kale 1 handful of spinach 1 tspn chia seeds 3 strawberries

Good Morning Good Morning is the ideal smoothie to enjoy on a sunny Saturday morning while nestled into a good novel. This smoothie will help concentration levels to get you through the busy weekend ahead.

1 tspn honey 1 cup coconut water 1 tspn Psyllium husk

Young Passion Young Passion is the go-to smoothie to kick start your week. Young passion is packed full of green goodness to ensure that you are full of nutrients, vitamins and energy to tackle the week ahead.

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Exercise to Belong Take 5 minutes to think about your ideas, creativity and cultural knowledge.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your cultural self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

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Reflect Deeply connecting with self and something greater than ourselves to find and integrate the meaning and purpose of life.

“Believe in your infinite potential. Your only limitations are those you set upon yourself.”

– Roy T. Bennett

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Meditating to a relaxing sleep

By Sushmita Sharma

E

very season comes with its own meaning. A new season gives us hope to begin again, start afresh, rejuvenate our soul, and set new goals.

Spring is the season that brings new beginnings and with new beginnings comes new opportunities. Embracing these opportunities to improve your physical, mental, and spiritual wellness, can be challenging. Taking little steps to improve your overall wellness, will give you a new meaning to life.

The challenge is not to take these little steps but to gather the determination and energy to take the steps towards a better you. Research suggests that our bodies cannot completely transform our food into mechanical energy. As even the menial tasks of the day like thinking or sitting idly require our energy expenditure, we only have a limited amount of energy to spend in all the tasks of the day.

Think about energy as the sand in an hourglass.

Regardless of what you do during the day or how you do it, the sand continues to pass down and eventually it stops. At some point, you reach your saturation level and need a refreshing sleep. Every new day is a new turn of the hourglass and so, it is crucial to have a good sleep to fully replenish and gather the full amount of energy each morning.

A good sleep can help you connect with yourself more intimately. It can improve your life by giving you a refreshed outlook on a new day. Going to bed with a relaxed mind and connecting with your inner soul can help you smoothly drift off to sleep.

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Connecting with your inner soul through Sleep Meditation

People often view sleep meditation as letting go of your worries to fall asleep. However, it is much more than just letting go. It is about being fully aware of your mind and body as they relax into a deep sleep. The most commonly practiced therapy for meditating to sleep is Yoga Nidra. Yoga Nidra is the perfect practice to ease anxiety and comfort your mind while your body sleeps.

Practicing Yoga Nidra

Yoga Nidra is best experienced in guided voice.

There are many free apps that provide guided sleep meditation audios, soothing sounds, and bedtime tales to calm your mind and body.

1. Begin with deep breathing Lie down in a comfortable position and think of a goal or Sankalpa that you want to achieve in life. This can be any goal that makes you feel passionate and motivates you to seize every day. Your Sankalpa can be as simple as “I need a relaxing sleep” or it can relate to your personal and professional goals like “I want to start drinking 3L of water everyday for a healthier skin.”

Once you have set a Sankalpa, take a few deep breaths. Breathe through your nostrils using the 4-7-8 rule where you slowly inhale for 4 seconds, hold your breath for 7 seconds and deeply through your mouth for 8 seconds. Breathing deeply begins your journey of disconnecting from the outer world and attracts your attention to your inner self.

Each time you inhale, pay attention to the centre of your body where all your energy is conserved.

Your Solar Plexus Chakra is the powerhouse of

your body. It is located around your abdomen from above your belly button to your breastbone.

This is the point where all your energy is saved.

Focus your attention to this centre while inhaling.

Hold your breath for 7 seconds, and then exhale through your mouth for 8 seconds. With each breath out, let go of your tension and allow your body to become heavier and relaxed. Repeat this step for 4-5 times till you feel completely calm.

2. Let your awareness wander Once your body is relaxed, let your awareness slowly wander from the tip of your toe to your forehead.

Be aware of the sensations felt in your right big toe, second toe, third toe, fourth toe, little toe, your entire right foot, then your right calf and so on. Once your awareness reaches your right temple.

Repeat this process for the left half of your body.

As your awareness reaches each part of your body, your nervous system is signalled to calm down.

3. Be mindful As your body becomes fully aware, move your attention to the breathing and your Sankalpa again.

In this stage, you must stay still and simply observe your body inside out.

Observe the chain of thoughts and don’t let your mind stop on one thought. Just observe them as they pass.

Now, bring your attention back to your breathing.

4. Float into a deep sleep By this stage, your body is fully relaxed, and your mind is completely conscious of your inner self.

Stay still and let yourself float in a bone-deep sleep for a refreshing new day.

As you continue the practice of sleep meditation, your mind, body, and soul will become more relaxed. With less anxieties and rejuvenated energy, you will be ready to make the best out of each new opportunity.

Sankalpa is an intention you want to achieve in life.

If you are struggling with finding your own Sankalpa you might start with one of the following Sankalpas: I want to achieve a healthy life I take actions to reduce my carbon footprint I am present in every moment I think before I speak I am content I am loved

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Exercise to Reflect Take 5 minutes to think about your soul, identity and purpose.

When ready, jot down some points for your personal journey.

Are you happy with where you are? We all have the ability to grow.

Complete this plan to help you grow your inner self.

What do I want to achieve?

How will I achieve these goals?

When do I want to achieve these goals?

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Embrace Life Wheel The Emrace Life Wheel encompasses nine aspects of life. To see how complete your life is across each of the nine aspects of the Embrace Life Wheel, answer each of the following questions and colour the wheel. If you feel that colouring is not for you, draw a dot or a line at the point you believe corresponds with how complete you feel in that aspect of your life.

nn Co

Boun ce

ec t

Wo rk

re Ca

ec efl

g

Grow

Learn R

B e lo n

t Sustain

How complete is your Embrace Life Wheel?

We have set out five questions for each of the nine aspects. You can do either of the following: Give yourself a yes/no response for each question. For each yes you have given, colour in the corresponding number of lines in that aspect.

Give yourself a point for each question. Add the total points and draw a dot in the corresponding aspect indicating how complete you feel in that aspect.

The Embrace Life Wheel is a positive tool to help you see where you can improve in each aspect of your life. Even if you scored yourself full and complete, there is always room to grow and improve.

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Reflect

Notes

1. I regularly take time to reflect or meditate.

2. I have a sense of purpose in my life.

3. I recognise and renounce self-limiting thoughts.

4. I live by my ethical values and moral principles.

5. I listen to and trust my intuition

Bounce 1. I exercise for least 30 minutes each day.

2. I follow a well-balanced nutritional diet.

3. I drink alcohol responsibly.

4. I am the right weight for my height.

5. I am generally fit.

Care 1. I am happy with myself and my life.

2. I enjoy and appreciate my life.

3. I express my feelings clearly.

4. I can control my fear, anxiety or anger.

5. I enjoy laughing.

Work 1. I have a satisfying career or business.

2. I have a career plan or business goal.

3. I manage a good work/life balance.

4. I respect my colleagues and peers.

5. I know when to take a break and do so.

Belong 1. I spend time developing my creative ability.

2. I have a hobby that allows me to be creative.

3. I regularly visit art galleries, museums or cultural venues.

4. I like learning about different cultures.

5. I am part of a community that shares creative ideas.

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Learn 1. I am learning a new skill.

2. I pursue a mentally stimulating hobby.

3. I read a book regularly.

4. I am committed to life-long learning.

5. I commit time to professional and self-development.

Grow 1. I have a good savings plan in place.

2. I repay my debts when or before they are due.

3. I have a diversified investment strategy in place.

4. I have a savings goal for my retirement.

5. I regularly donate to charity.

Connect 1. I have a great group of close friends.

2. I make time to meet or call friends and family.

3. I readily make new friends and acquaintances 4. I know when I need my space and alone time.

5. I can set my boundaries and respect the boundaries of others.

Sustain 1. I am aware of the recycling bin rules for my local area.

2. I reduce, reuse, and recycle.

3. I have a green space I can visit and feel replenished.

4. I use environmentally safe cleaners and sprays.

5. I take time to educate myself on environmental matters.

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About 10Ellen 10 Ellen Media is a privately owned, vibrant multi-media company that includes a portfolio of print and digital content.

Based in Ipswich, Queensland, 10 Ellen Media reaches to national and international readers of all life stages.

Our work reflects our values of living in total harmony with ourselves and those around us while indulging in pleasures every now and then. We inspire our readers to seize the little moments of joy while working, cooking, traveling, creating, and just being.

Our creative teams collaborate with the readers and industry professionals to share their stories, creations, and beautiful ways of living and learning. The readers enjoy access to our work in their preferred channel that include print and digital articles, podcasts, social media groups, and video content. We welcome the experiences of our readers to create a community of like-minded people who share common interests and goals.

Our portfolio includes print and digital content inspired by the simple pleasures of life, wellbeing, travel, food, creativity, and community-building.

Our Portfolio

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GALE Design your business and learn to lead Combine your learning with a dual diploma www.galeeducation.com Enquire about our Leadership and Business Courses study@galeeducation.com 0421 571 381

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Global Academy of Leadership and Entrepreneurship

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