Embrace 2021 Issue 1

Your Personal Budget

Feasible Fitness Reolutions

Digital Detox

Floriography

Finding Motivation

Swiping Right

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This Issue proudly brings you

Photography/illustrations: Pexels, Unsplash, The Noun Project

Contributors Editor-in-Chief Jacqueline Hodges 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

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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

Kristina Mazalova, Mickayla Hosking, Joyclyn O’Neill, Andrew Johnson

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.

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NEXT ISSUE 4 March 2021

© Embrace Magazine 2021

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SCRIB

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see www.em brace.co

SUBSC

RIBE C S S

We welcome a new year with 365 days of new opportunities and beginnings.

As we open this new book of 2021 to write new chapters, Embrace brings a fresh perspective on holistic wellness and healthy living.

BE SUB RI

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52 How Video Games Improve Your Love Life

Wo rk

Grow

Contents Connect

ct e n n Co

54 New Year Resolutions for Social Media Usage

Work 84 Returning to Work after the Holidays 86 Swipe Right

Belong 94 How New Year is Celebrated Around the World 98 Salad, Soup & Smoothie

tain

71 Time to Start Your Personal Budget

Be l o n g

Grow

8 Letter from the Editor

Bou nce

186 Embrace Life Wheel 119 About 10 Ellen

Ca re Bounce 12 Feasible Fitness Resolution 14 Finding Motivation

Care 20 The Pleasure of Empathy

Learn

24 The Language of Flowers 28 Letting it be...

Learn 34 Food for thought – Spearmint 38 Dopamine Fasting for Digital Detox 42 In Plain View – Art Galleries 44 Puzzles

Re

Reflect 108 Exploring Vipassana to live in Zen 112 Ceramics: Calming and Creative

Sustain 60 Eco-Friendly Resolutions for a Better Planet 62 Double Glazing for Efficiency

ct fle Su

Letter from the Editor Happy New Year! Hello and welcome to the first issue of Embrace for the 2021 year. It is time for new beginnings and to celebrate. And now is the time to commence those New Year resolutions to take the challenge, get fit, be humble, start a new career, go wild or proceed with caution.

Many will commence this year with a reflection on the year that has passed and make resolutions that we promise ourselves we will keep this year.

Whether you have far reaching longer term goals or have made SMARTER Goals achievable in the short term, you have something to plan for and attain.

Last year, my resolution was to ensure I enjoyed some technology free time. Sometimes, we make resolutions we just cannot keep. Sometimes, life throws you the curve ball! With lockdown, travel restrictions, working form home and zoom to the hilt, removing oneself from technology was nigh impossible last year. But come Christmas that resolution was finally achieved!

It is difficult to remove yourself from technology. It is difficult to let go. You tolerate it as you know it will only be for the short break. But as you begin to let go, you find you immerse yourself in the environment, you enjoy deeper conversations with those around you, and listen more to what is happening around you. You see, hear, feel and are touched more by the things that are real and tangible. You begin to unravel the complexities of those elusive niggling questions about love, life and the universe. You relax. It also helps, as I did, to find a location without internet, poor data reception and no mobile reception.

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This year, I made no resolutions, no promises to myself. Last year was a year of acceptance. This year, I proceeded with some caution. Yet in the New Year I was introduced to One Word 365, a growing movement focused on living purposefully and intentionally, and thought how I can build my year around one word. I am struggling to find a word but I have a feeling. I want more than acceptance, I want change, I want health, I want growth and I want time.

Not just for me but globally for humanity.

Jacqueline Hodges

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Taking care of your body for optimal functioning.

Bounce When women take care of their health, they become their best friend.

Maya Angelou

Feasible Fitness Resolution Siobhan Vale

As we step into another year, we are already setting out our New Year’s resolutions.

While some people are hoping for a better year than what 2020 brought to the world, some are looking for things like improving their fitness regime for the new year.

A

s we step into another year, we are already setting out our New Year’s resolutions. While some are hoping for a better year than what 2020 brought to the world, some are looking for things like improving their fitness regime for the New Year. What are some ways for people to be able to have a feasible goal for fitness in 2021?

More importantly, how will they be able to stick to these plans for the whole year instead of just the first couple of months of the year?

When looking at the number of people that come into the gym throughout the year, research has shown that the number of people that enter a gym at the beginning of the year goes up by 12%.

However, within the 12% statistic, 80% quit within the first 5 months and 14% end their membership before the end of February. So, with 94% of the new people that join a gym for the New Year gone by the end of May or June period, only 6% of these people actually stick to their New Year’s fitness resolution.

It must be noted that this statistic does not include those who keep their membership but no longer go to the gym. When looking at why each generation does not achieve their New Year’s resolution, the most common denominator through all of the generations was that they lacked the willpower.

This motivated us to look for different ways to be able to keep people committed to their 2021 fitness resolution.

Zumba, which was created in 1998, is definitely a great way to be able to improve your fitness in an entertaining way. It is a dance fitness class that can improve many aspects of your overall fitness including coordination and flexibility. Studies have

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shown that Zumba can also improve your mental health. It promotes healthy weight loss and tones and builds up your muscles. The use of such physical exercise can also improve your selfconfidence especially when you are able to look at the accomplishments that you have made and see improvements.

If you are not looking for something that is as high intensive as Zumba, there are also alternative exercises like Yoga that will improve your overall health. Yoga can increase your flexibility as well as lower your stress levels. While you may not see results straight away, it is the gradual progress that results in long-term benefits. Depending on your body type, fitness goal, and capacity, you may choose the postures and breathing techniques that suit you the best. And the best part? You don’t need any heavy equipment- just a comfortable Yoga mat and the peace of nature. If you are a beginner, you may start with some basic poses like the Child’s Pose, Cobra Pose, and Plank Pose to gently accustom your muscles to the practise.

We recommend that if you have any chronic pain or injury or other medical condition, consult with a certified Yoga Practitioner before you begin the practice.

In conclusion, fitness is not all about sports and exercise. There are many alternative ways to be able to improve your fitness and overall wellness.

Whether you like to run, dance, or just take the stairs instead of the elevator, keep your fitness goal flexible and achievable. With the number of people that don’t stick to their New Year’s resolutions every year, we want people to be able to fly past the statistics and make 2021 a year to remember.

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:

break free from burnout

practice self care

get your Zing back!

YOUR

Thrive and Alive Program

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 | 13 M: 0433 411 580

Finding Motivation Sushmita Sharma

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his year I will be better, in and out. This year I will eat and drink healthy. This year I will work out at least 1 hour every day. This year I will finally achieve that picture perfect body I have always wanted to. This year...this month…this day... never comes, does it? Today the weather’s too bad, or yesterday I walked more, or I will definitely go tomorrow and double the workout. Sound familiar?

There is always some excuse that our inner couch potato manages to find and push us to procrastinate on the long overdue workout session. But not anymore! We all thought 2020 is our year. Well, let’s not go there but aren’t we glad it’s over? Now that we are in this new year, let’s find new ways to find motivation and stick to our resolution this year.

Exercising is not only for the body, but also for the mind and soul. It gives you the energy and stamina you need to lead a healthy life. It also brings positivity and improves your sleep, resulting in a better mental and emotional health. However, considering the high level of motivation it requires, it may not always be something you really want to do. The good news is, exercising does not require a gym or gym equipment. If you do not want to leave your house, that is absolutely fine. You don’t have to. All you need is a routine and one of the many fitness apps that keeps you on track for your workout. If you don’t want to spend money on a paid app, there are many online influencers that you can follow for some easy workout postures. For those who do not like the idea of following instructions, there’s always dancing, jogging, hiking, to keep you fit.

One problem solved. Now, let’s look at some quick tips that you can use to find motivation for a workout and lead a happy and healthy life.

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Mix it!

Write it!

Variety is the holy grail of finding motivation to workout. Imagine listening to the same song everyday for months and years to come. A big NO, thank you! Same goes for your work out sessions. Doing the same exercises every time you work out will only make it even more boring and uninteresting. Mix it up with some variety of Zumba, Pilates, Yoga, and Hiking. Doing different activities will motivate you to learn something new and put some fun in your workout.

Mark your workout days on your calendar. Set reminders for each session and let technology do its magic. After each workout, update your journal with what you did and how you felt. Recording your workouts will help you see your progress in reaching your goal. Break down your goal to smaller milestones that are easier to achieve. You may also add some motivational quotes in your journal that will help you on the days when you feel like quitting.

Group it!

Wear it!

Life was not meant to be lived alone. We are surrounded by beautiful people (more than just those Insta-perfect models). Involve your friends or colleagues and give yourself a challenge for a set amount of time. For example, a 30-day running challenge or a 20-day low sugar diet. When you are on a journey with a friend, it is easier to take fewer rest-stops and keep enjoying the road. So, find some “Workout buddies” to help you stay motivated to your goals.

Once you have achieved a few smaller milestones to your ultimate goal, reward yourself! Positive reinforcement has been scientifically proven to improve motivation. Who doesn’t like new things?

Treat yourself with some new workout clothes, or a fitness tracker that will bring some fun and motivation in your journey.

At the end, remember that your goal here is to take care of yourself. When you stop seeing workout as just “exercise” but instead a way to improve your mind, body, and soul, you will naturally be pumped to keep going. Make this year yours and stay motivated to be healthier!

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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 bounce. 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?

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

Care If your compassion does not include yourself, it is incomplete.

Jack Kornfield

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The Pleasure of Empathy Sushmita Sharma

L

ast year has changed us in numerous ways and we know that our lifestyle may not be the same again. In the midst of such risen fears and uncertainties, all we had was the support and empathy of our loved ones.

As we enter another year, we enumerate ways to improve ourselves and how we can do better in this new year. While it can be daunting to reflect upon the past and plan your improvements for future, it is what most of us do around the New Year. For some, it may be a physical fitness goal whereas some may set a resolution to nurture the inner self. But what about others? Why not set a resolution to foster the relations we share with others?

As human beings, we frequently let our emotions overpower our rationality. Emotions limit our reasoning and decision making, especially the negative emotions like anger, fear, hatred, grief, and jealousy. This is why emotional management is vital to finding equanimity in life. Everybody goes through their own struggles. Everyone is silently fighting their own battles. What we need is to not project our emotions on others while we communicate. We must respect and acknowledge the perspective of others in the given situation.

“Empathy is the medicine the world needs.”

Judith Orloff, MD Empathy simply means seeing and feeling things from others’ perspective. It is a language of generosity. Life is busy as is. Sometimes our minds are so preoccupied by our own life events and thoughts that we forget to accommodate and acknowledge the feelings and emotions of those around us. By practising empathy, we allow ourselves to deeply understand others’ emotions and points of view. It makes us more tolerant and patient. Practising empathy can cultivate healthy relationships in our life. When you empathise with others, you bring warmth to their heart as well as

to yours. So, this year when you think of improving yourself, think about being more open to the ones you love. Promise yourself to be more empathic this year.

Empathy can be cognitive, emotional, and compassionate.

Cognitive Empathy is a rather logical experience where you put yourself in someone else’s shoes and understand what they might be feeling. It makes us more considerate in our negotiations.

Cognitive empathy can be practised in personal communication as well as in the workplace. It helps us react to tough situations more wisely.

Emotional Empathy involves feeling with the other person, what they are feeling. It is shown when a mother feels pain when her baby cries, or when you cringe your face when someone accidentally stubs their toe. Emotional empathy cultivates interpersonal relationships and allows us to share the grief and pain of others.

Compassionate Empathy is much deeper. When you practise compassionate empathy, you not only allow yourself to think or feel what the other person is feeling. You also extend your support or help to the person. As the name suggests, you become more compassionate towards others.

Practising Empathy This Year Empathy will not only support those around you, but also nurture your own well-being. So, let this year’s resolution be practising more empathy.

There are multiple ways of practising empathy and a large part of practising empathy is giving back to the community. To make your resolution an easy journey through the year, we recommend accessing public data and finding a charity that aligns with your values. The Australian Charities and Not-for-Profits Commission (ACNC) maintains a free database where you can search registered charities in Australia. They also oversee fundraising activities from these charities, if you wish to make a one-time donation towards a particular cause.

We recommend that you consult with your accountant to check if your donations are tax deductible.

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The Language of Flowers Joyclyn O’Neill

G

iven flowers have long been the Language of Love, it isn’t any wonder that we see them in abundance at Weddings, Funerals and as bouquets given as gifts for many important occasions. Yet, there is another language of flowers, Floriography, which is in general a lost, traditional art.

Floriography gained popularity as an unspoken code during the Victorian era. A suitor of the 1800’s would have chosen a bouquet with intention and the message would have been well-understood if not always well-received! So how did the suitor know if his bouquet was well received? The etiquette of the day demanded secret messages.

Secret Messages Held at heart level – Well done! Your admiration is accepted.

Held downwards – Not this time. Keep moving.

To answer ‘yes’ – Flowers are given in the right hand.

To answer ‘no’ – Flowers are given in the left hand.

The meaning of some flowers has persisted and is embedded in our cultural traditions.

Receiving a bunch of flowers generally brings joy no matter what flowers are received but there are some that we still use on special occasions today.

We all know that the Red Rose is a symbol of love and the preferred gift for Valentine’s Day, a White Rose a symbol of innocence and if you are under the mistletoe on New Year’s – prepare for a kiss.

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Special Occasions Christmas

Poinsettia

New Year’s Eve

Mistletoe

St Valentine’s Day

Red Roses

Mother’s Day

Chrysanthemum

ANZAC Day

Red Poppy

Remembrance Day

Rosemary

The language of flowers has evolved. If you were reading about yellow roses in a novel in Jane Austin’s time, you would understand that jealousy was involved and peonies represented anger! Today we celebrate friendship with yellow roses and weddings with peonies. There are so many more. The Victorians would have also understood the significance of the flowers given for a birthday bouquet.

Birthday Flower January

Carnation, Snowdrop

February

Primrose, Violet

March

Jonquil, Violet

April

Daisy, Sweet Pea

May

Hawthorn, Lily of the Valley

June

Honeysuckle, Rose

July

Larkspur, Water lily

August

Gladiolus, Poppy

September

Aster, Morning Glory

October

Calendula, Cosmos

November

Chrysanthemum

December

Holly, Narcissus, Poinsettia

There is a language, little known, Lovers claim it as their own.

Its symbols smile upon the land, Wrought by nature’s wondrous hand; And in their silent beauty speak, Of life and joy, to those who seek For Love Divine and sunny hours In the language of the flowers.

The Language of Flowers, London, 1875

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We may not deliver a bouquet as a message of intent these days, and we may totally disregard the meaning if we simply love a particular flower. But knowing the Language of Flowers can be fun, if both the sender and the receiver understand the message.

Roses Red

passion, true love, romance, and desire

White

purity, innocence and youthfulness

Ivory

charm, thoughtfulness and gracefulness

Lavender

enchantment, wonder, splendour, mystery, love at first sight

Yellow

friendship, joy and care

Peach

modesty, genuineness, sincerity and gratitude

Orange

desire, fascination, enthusiasm and energy

Pink

femininity, elegance, refinement and sweetness

Carnations

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Red

love, pride and admiration

Pink

love of a woman or mother

White

innocence and pure love

If you are not expecting a Bunch of Flowers from your partner this Valentine’s Day. use this list to build your own perfect bouquet.

Agapanthus

secret love

Iris

wisdom and trust

Aster

love, wisdom, faith, and colour

Jonquil

love me, affection returned and desire

Bird of Paradise

faithfulness, thoughtfulness and love

Lilac

love and passion

Asiatic Lily

purity and refined beauty

Calla Lily

marriage, magnificent beauty

Spider Lily

elope with me

Water Lily

hope, rebirth, wellness, and peace

Baby’s Breath

everlasting love, innocence and purity

Chrysanthemum

you’re a wonderful friend, cheerfulness and rest

Cosmos

tranquillity, peace, innocence, and love

Lily of the Valley

purity, happiness, luck and humility

Dahlia

dignity, elegance and good taste

Lisianti

gratitude, charm and an everlasting bond

Daisy

new beginnings and innocence

Peony

Freesia

sweetness, innocence and thoughtfulness

happy life, happy marriage, good health and prosperity

Poinsettia

Gardenia

purity, love and sophistication

good cheer, celebration and reassurance

Red Poppy

remembrance

Gladioli

strength, integrity and infatuation

Protea

change and transformation

Hawthorn

love and protection

Sunflowers

Honeysuckle

devotion, strong bonds of love

warmth, adoration and dedicated love

Sweet Peas

appreciation and departure

Violet

loyalty, devotion and faithfulness

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Letting it be...

Sushmita Sharma

Letting go – the little secret that we are always reminded of, when we must move past the bad memories of life. Coming out of a year that was abundantly tumultuous from the minute we stepped in it, is not something we would like to add in our memory book. One after the other, we kept hopping on to new crises and never got a chance to sit and accept the reality.

As we welcome a new year, we will witness almost every influencer coming forward and talking about the new opportunities and new beginnings. The internet will once again be filled with ways to let go of 2020. But in our hearts, we all know it is easier said than done.

There are many things in life that we just can't let go. I welcomed 2019 with big smiles and hopes. I welcomed it with four dogs who meant the world to me. On the last day of 2019, I was only left with two of them. Losing them felt like I lost half of the life I have lived. But I had two more to comfort me in grief and loss. Not even a whole year had passed, and I lost one of them too. It was easier for people to comfort me with “time heals every wound” or “you need to be strong and let go”. The truth that many people fail to realise is that grief is a personal experience that does not come with a right or wrong way to deal with it. Sometimes, our wounds are so deep that no amount of time can ever fully heal them. If it does, it still leaves a significant scar.

Going through the memories of the ones we lost and realising that we will never be able to see them again weighs our heart down. In such times, bottling your emotions up is neither healthy nor helpful. Grief can stir up unexpected emotions, which are difficult to express when you are overwhelmed by the past memories. However, suppressing your emotions will only lead to a sudden and uncontrolled

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breakdown at some time in future. Sometimes, denial may also seem wise but it may eventually lead to depression and harm your mental health. If expressing your emotions feel difficult, write your feelings down or pay a tribute to the ones you lost by doing something they loved. Always remember that the best thing about this life is that it goes on.

Sometimes, letting go is not the right answer to every problem.

When you let things go, you lose some of the best memories of your life. Yet, there are some memories that are worth keeping in life, even if they cannot be recreated. It is easy to say that the past is in the past but the truth is that it always remains with us. However, we should not become victims of our past in our present. So, instead of letting it go, we should let it be. We should learn to accept what happened to us and take the best memories as we move forward in life. Allow yourself to feel what you are feeling when you are feeling it. Recognise the negative emotions as well as the positive memories.

Acknowledging your feelings will only help you embrace the best of the past and move on with it.

Carrying the losses of 2020, we enter 2021 with a hope to be better. Show some compassion to yourself and let your soul heal this year.

Accept life as it comes and be kind to yourself. Whatever life brings, let it be...

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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 care. 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?

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Actively participating in mindstimulating activities that expand your knowledge.

Learn The capacity to learn is a gift; the ability to learn is a skill; the willingness to learn is a choice.

Brian Herbert

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Food for Thought Mickayla Hosking

Spearmint

Spearmint is a smaller growing evergreen, native to Europe and western Asia. Sitting around 70cm high, the bright foliage is highly aromatic. Its thumb length leaves are serrated and spear shaped, with square stems common to the Mentha family. When in flower, you may see small pink-y white flowers. You may recognise this mint from some alcoholic beverages such as the Mojito, or lemonade; or perhaps from a refreshing salad at a cafe.

Spearmint, similar to peppermint, is a stimulant thereby increasing alertness and cognition, likely due to its rosmarinic acid content. Yes, that name does come from the rosemary plant as that is where the substrate rosmarinic acid was first identified. Traditionally, the herb spearmint has been used to soothe upset stomachs, headaches and minor bites. This is due to its actions as a carminative and antispasmodic for the digestive tract, which is due to the menthol content. Menthol is one of the components that all plants in the mint family share. This is also the component that gives you the cooling feeling. Spearmint also contains phenolic and flavonoid contents which boost the antioxidant content (hello, anti-aging!).

There are so many cool things that plants do, but one study used spearmint to see how it impacted memory in those with the natural memory impairment that comes with old age (not Dementia).

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Herrlinger, et al (2018 ) gave 90 people either 900mg, 600mg or 0mg of spearmint extract for ninety days.

The group of 30 people receiving the 900mg of spearmint reported improved sleep onset, improved working memory, with a resulting improvement in mood regulation.

The researchers were looking specifically for changes in memory and sleep as these are incredibly common factors affected by natural cognitive decline. As I mentioned before, spearmint contains both rosmarinic acid and menthol, both of which would be (part of) the effect of spearmint on sleep and memory.

These are some of the benefits of spearmint.

If you have been thoroughly convinced to include this herb in your diet, here’s a few ways you can do that: • Drink it! Pop a few leaves in your morning smoothie or 1tsp in hot water for a few minutes to make an infusion (tea).

• Add to sauces - for some extra freshness in your salsa fresca (pico de gallo) or pesto, finely chop some mint and coriander, or blend into your pesto!

• Add to salads and side dishes! Finely chop with your other herbs, you don’t need much as the flavour is quite strong (thanks, menthol).

• Infused alcohol (for the adults)! Got some spare vodka or gin lying around? Put a spring or three into your alcohol of choice and leave to infuse for four to eight weeks to your taste preferences. This adds a bit of pep to your drinks when you don’t have fresh herbs on hand.* I don’t recommend this

particular one for nutritional or medicinal purposes, but it is fun!

Mickayla Hosking is a qualified Naturopath. She has completed a Bachelor of Health Science (Naturopathy) from Torrens University and currently runs her own naturopathy clinic.

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Dopamine Fasting As simple as ‘new year, new me’ sounds, it is not just about uploading a good selfie on social media with your new haircut or new highlights.

Especially after the events that we experienced last year, we need another year just to cope up mentally from the 2020 trauma.

In a year full of uncertainties, we craved emotional support from our peers and loved ones. We hoped for a time where we will socialise again and not just virtually. After such dreadful times, it becomes imperative to cultivate our mental health and expand our wisdom.

With the increased usage of video calling platforms and online streaming services during the lockdown, the average screen time has risen exponentially since February of last year. Considering the prohibited outdoors excursions, the only thing that came to rescue our social life was a smartphone. While some digital time can be healthy for us, too much of it can restrict our learning power and also harm our physical health. For example, if you are observing news or researching for a work or personal project, it can expand your knowledge. However, unfortunately, as satisfying as watching a mukbang or ASMR video may feel, that digital time is not considered productive.

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for Digital Detox

Sushmita Sharma

Excessive use of digital media causes the same effects to our brain as addictive substances do.

For example, each time you get a notification on your phone about someone liking your post, or a new series to binge, you experience a ‘reward’ sensation or a feeling of pleasure, motivation, and excitement. This is called a dopamine-rush, which is also triggered by addictive substances. Dopamine is a chemical transmitted from one brain cell to the other. Dopamine largely promotes our brain functioning. While dopamine induces a happy feeling of reward and reinforcement, excessive dopamine levels may harm the brain by weakening its functionality. This is why dopamine fasting is recommended by neuroscientists and psychologists, especially from digital media.

What is dopamine fasting?

In literal terms, dopamine fasting means that you will be controlling your dopamine levels. It is not possible or recommended to completely refrain from dopamine inducing activities. Dopamine is still essential for your everyday functionality. However, dopamine fasting involves reducing or abstaining from any problematic or addictive behaviours, only for a short while. These are the things that restrict you from doing something that is truly productive. How many times have you scrolled through Instagram, shut the app, and then opened it again within 5 minutes? This is your brain craving for that dopamine spike.

A dopamine fast is very similar to when you would spend an extra hour or more in the gym after a more than usual intake of carbohydrates.

In simpler words, a dopamine fast means giving rest to your brain by refraining from activities that generally stimulate your brain. This allows your mind to take a break, help recentre your focus and sharpen your brain.

Dopamine fasting involves reducing or abstaining from any problematic or addictive behaviours.

How to use dopamine fasting for a digital detox?

Recentre your focus and sharpen your brain.

In this digital world, it is nearly impossible to avoid digital screens. However, we are all aware of how technology can disrupt our real life and mental health. It steals our power to focus, the screens destroy our eyesight, we start losing patience, and our brains never catch a break! This is why we need a day of detox from the digital screens.

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Bye Bye Social Media The first step of this journey would be to bid goodbye to your social media apps for at least 15 days. You may increase the time when you successfully reach Day 15. Needless to mention, social media is a big distraction in life when used excessively. Taking a break from social media usage allows us to remain focused and determined to meet our goal as well as drops our screen time tremendously.

24-hour quiet zone Pick one day in this ‘no social media’ period, ideally one where you do not have any important tasks scheduled. On this day, you will mute all your notifications or even better - turn off all your digital devices for 24 hours.

Although dopamine fasting requires that you refrain from any activity that can induce dopamine, we are suggesting it for a digital detox mainly. So, you are allowed some modifications here and there. You may read a magazine, or your favourite book, or spend some time with you pet (if you have one). The main purpose of this quiet zone is to relieve your sensory organs from the digital stress.

Healthy in, healthy out Abstaining from food for 24 hours is not easy and may be unhealthy for some. We suggest that you rather limit your diet to only healthy foods. Consume fresh veggies and fruits. If you want to challenge yourself, you may limit the meal to only 1 time a day. Since you won’t be eating much, you must make sure that your body remains hydrated. Drink at least 3-4L of water throughout the day. Each time your ‘hangry’ mood kicks in, it is time to meditate.

Meditation will help you distract from your food cravings and your hunger-induced temper. It will also manifest a positive energy within you that will revive your mental health.

Again, in a regular dopamine fast, food, snacks, music, sex, and exercise are not allowed.

However, we understand that everybody has a different lifestyle and making a drastic change all of a sudden may be unhealthy. This is why we suggest you take little steps to bigger goals. Once you have practised dopamine fasting a few times and you feel comfortable without that ‘dopamine hit’, you may increase your restrictions. What really matters is that you remember why you are doing this. That is to relax your brain and lead a healthy life, in and out.

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In Plain View – Art Galleries Thomas Hall

Australia’s art galleries provide unique experiences to visitors. Whether it’s local or international art, Australia has a wide range of museums that can appease different demographics. We have found some of the most highly regarded galleries in Australia based on reviews, popularity, and most importantly an eye-test for all to be mentioned. This is not including state recognised galleries to bring more light and recognition to some local attractions which bring about tourism in smaller areas.

Bendigo Art Gallery

Centre for Contemporary Photography

One of the oldest yet largest galleries in regional Australia, the Bendigo Art Gallery was originally built in 1887. Stemming, from the local gold boom, the infrastructure highlights its heritage whilst incorporating art from around that time also. The displayed work dates back to 1850 to the current world and gives visitors full access to a time capsule of modern art.

Various events and tours are being scheduled as we shift to post COVID life which showcases artists with their work. These can be found on their website or socials, so be sure to check!

Getting to Bendigo isn’t too far from Melbourne either, being an outer suburb. It would be around 2 hours at least, depending on your mode of transport. It’s open daily with exception to public holidays. Don’t let this discourage you from the opportunity to capture one of Victoria’s finest galleries.

A more local option for Melbournians is the Centre for Contemporary Photography. Located in Fitzroy, the art gallery provides Australian lens-based arts in conversation with domestic and international historical context. They are open Wednesday through Sunday, from 11am until 5pm. The centre is relatively young for an art gallery, being founded in 1986 and then relocating in 2005. It features very modern work in a globally influenced, culturally diverse, and technologically advancing world. They support young through to upcoming and established artists with the likes of exhibition nights that showcase their pieces. There are five exhibition spaces such as the Night Projection Window viewed from George and Kerr Streets after dark that showcases artists.

These nights are free to all and are advertised on sites such as Eventbrite and Facebook, so keep a lookout! As it is in Melbourne, public transport options vary and parking is limited.

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Bendigo Art Gallery

Museum of New and Old Art (MONA)

Tweed Regional Gallery

Museum of New and Old Art (MONA)

Near the Queensland and New South Wales border, Tweed Heads’ Regional Gallery provides locals and tourists with an art outlet of regional, national and international artists.

It is open for group bookings between 10am to 1.30pm, and 2pm to 5pm as we ease into post-pandemic life. Being relocated in 2004, the award-winning building has modern architecture with views to Mount Warning and Wollumbin. Touring and artists exhibitions occur on-site, with dynamic programs available to all those interested. It also receives the $20,000 Olive Cotton Award to showcase new art on the regular. For more interested visitors, there is a library, various workshops and education space to help expand their understanding of arts. The regional gallery clearly provides an immersive experience to all, whether you want a tour to observe art or wanting to learn more about it.

Car parks are available and public transport is abundant, being around 1 hour and a half south of Brisbane.

Down in Tasmania, MONA is a truly unique experience that incorporates all sorts of art pieces. It reopened on 26 December 2020, being open Friday through Monday, from 10am to 6pm. It has restaurants and bars which have different hours, so be sure to check before visiting. Bookings are essential to enter unless you are willing to wait hours, with deposits and money-back guarantees upon entering. Fees are only for non-booking visits, and under 18’s are free. It’s around 20 to 30 minutes from Hobart depending on the mode of transport.

There are events by James Turrell and Alfredo Jaar, live music, and an abundance of contemporary and historic pieces. MONA is a more established gallery, however, is still in a regional area. Parking is free yet limited, but street parking is more resourceful.

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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

Social, Media, Video

I Heart, Write, Violet

E

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

Broken Hearts Unscramble the letters to match these broken hearts and make them whole again.

S

V

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D B

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

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Letters once unscrambled form one word

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Clues

C R E

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Find the word C

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The leftover letters form the following word: _____________

Act

Grow

Iris

Sweet Tea

Agapanthus

Reflect

Jonquil

Sun

Aster

Sustain

Lilac

Learn

Belong

Work

Calla Lily

Venus

Bird of Paradise

New Year

Lily of the Valley

Now

Bounce

St Valetine’s Day

Red Poppy

Posy

Care

Love

Lisianti

Canola

Carnation

Rose

Peony

Olive

Connect

Dahlia

Protea

Lotus

Embrace

Daisy

Sunflowers

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

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

When ready, jot down some points for your personal journey. Are you happy with where you are?

We all have the ability to learn. 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?

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Building healthy and supportive relationships with others in the community.

Connect People heal from their pain when they have an authentic connection with another human being.

Marshall Rosenberg

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How Video Games Improve Your Love Life Siobhan Vale

Valentine’s Day is around the corner and thoughts of love will again be in the air.

Meeting new people during lockdown, has been challenging in the real world.

Good news for the gamers! You can find the love of your life from the comfort of your gaming chair.

Online gaming has made people more inclined to meet like-minded souls virtually rather than socialising in person. For those in a happy relationship gaming may reignite the spark and help the relationship flourish. While those only just beginning a relationship may find that gaming as a couple helps the relationship bloom.

So, if you are seeking a relationship, you may wonder if gaming can help you find your significant other. And once you find that significant other, you may ask how gaming may enrich your relationship.

But why would you look online or choose gaming as a portal to finding that relationship? Unlike finding a stranger on a dating app, isn’t it better to find someone who loves something you already do and will share that interest with you. Not only will you find someone with a shared interest, the number of prospective connections you may form online is significant.

Around 34% of people are playing more than 7 hours of video games a week, and 16.6% are playing more than 12 hours a week which would be equivalent to about an hour to two hours of playing video games a day. At the beginning of last year, Germany held the record for the highest average amount of hours for people playing video games.

With that being said, people who play competitively for a living play a lot more each week than an average player.

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“Being pro is time restrictive, to stay competitive with other pro teams, you can’t stop playing.”

Diego Ruiz Remember that balance is the key. If your intention is to find a partner, dedicating your time to playing video games may take your focus away from your goal of finding that perfect match. Moreover, only playing one game with the same group of people each week may limit your chances of meeting new people. So, use the hours you spend in gaming by expanding your gaming prowess and widening the circle of people you meet.

You may meet fellow gamers, at gaming conventions, events or even at cosplay cruises.

The love of your life may be roaming cluelessly toward you in the crowd. One moment you are incognito, the next you could be on the same side of the screen as partners, running with each other collecting gold coins on vibrant streets of a virtual land, exploring the realms of virtual worlds together.

Video games, especially online multiplayer games introduce you to a new group of people. When playing a multi-player game, there is a group of people in voice chat, people can come and go throughout the day and at some point, you are going to reconnect or make new connections with others. In this process, you may beginning your romantic adventure in your quest to find a partner.

For those who already have a partner and who seek a common activity, video games are rewarding. While teaming up with your partner to achieve a common goal may improve your connection, competition may also bring some spice to the romance. In the times when travel is banned, gaming allows you to virtually explore

beautiful lands of fantasy together. Not only may gaming improve intimacy with your partner, it also nurtures a healthy and peaceful relationship. After all, a virtual war is a better way to resolve your real world disagreements. It may replace those heated arguments and open the door for a healthy discussion.

Time to level up! Once you have forged your relationship, the next quest may be getting introduced to your partner’s family. Say goodbye to the discomfort and anxiety of meeting “the folks” in person, as gaming can also improve your relationship with those who matter to your partner.

For example, you may find your partner forms close virtual bonds with your siblings.

“Because of video games my boyfriend has formed a close relationship with my brothers, and family is really important to me so it is definitely a positive thing.”

Jenny Russell Video games have a big impact on many people’s lives, and bring people closer together both platonically and romantically. If you don’t like video games yourself but your partner enjoys playing, I hope you will respect that it is something that matters to them. But establish the boundaries, express your expectations, so you don’t feel isolated. By creating this space for them to do what they love, and acknowledging your own self-worth, together you can create a healthy place in your relationship.

While there is enough evidence that gaming may improve your love life, it can also help you meet some wonderful people on your journey. So, let the magic of those blue-light gaming glasses unravel the possibilities of new friendships and soulful connections.

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New Year Resolutions for Social Media Usage Siobhan Vale

We enter 2021 with a new slate. Lets make our resolution to improve our connections not only with ourselves but also with our online community. With increasing dependency on social media, we witness people spending more of their time online to communicate, shop, learn and work. So, will limiting your daily social media usage benefit you in the New Year?

Currently, more than half of the world's population uses social media, with most people leaning towards Facebook and YouTube.

These channels are the top two social media platforms with 2.6 billion and 2 billion users respectively. In 2014, on average a person had at least 4 social media accounts, by 2020 that number had risen to at least 8 social media accounts. We expect that the forced lockdowns people endured during COVID-19 would have a significant impact on their social media usage for 2020. Personally, I can say, I was a part of those statistics because, during self-isolation, I re-downloaded Snapchat and downloaded TikTok, and and found myself free falling down that rabbit hole of content.

Luckily, the New Year has commenced and we can use its new slate to write new and healthy social media resolutions. So, have you considered your New Year’s Resolutions? One thing you might consider is limiting your social media time. While you may want to keep in touch with people around you and keep up to date with the most recent news, you can

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become overwhelmed with the volume of information available. This is especially so, for negative information.

You may have thought spending a lot of your time on social media because of the lockdown was a good idea. But science tells us otherwise!

Research states young adults who spend more time on social media were shown to have a higher likelihood (from 13 to 66 percent) of depression than people that spent less time on social media. This doesn't necessarily mean that social media is a cause of depression, but there is a correlation towards social media and depression.

The messages received from social media might lead you to believe others have a better career, a better image, a better life. Stop listening, tune out of this negativity and start living for yourself. Being able to take a step back and do things not for other people but for yourself will improve your wellbeing, improve your confidence and improve your year.

Our 5 Resolutions for you 1. Stop checking social channels before you go to bed each night and as soon as you wake up each morning; 2. At night, leave your phone on the other side of the room or even in another room; 3. Ignore negative posts and focus on the positive ones; 4. Share some love and write positive posts, messages and stories for yourself, your friends and family; 5. Don’t quit social media, just spend some time away from the phone each day.

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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 connect. 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?

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

Sustain Heaven is under our feet as well as over our heads.

Henry David Thoreau

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O

ur planet is ever-changing because of mankind’s output into the environment.

Fossil fuels, greenhouse emissions and many more have brought about action on a social and legal level to fight for friendlier outcomes. As we stand today, our current habits are not sustainable for future generations. The UN has indicated in several reports that the Earth’s environmental life is going extinct in correlation with human interaction. So, what the hell can we do to save our Earth? Here are 10 eco-friendly resolutions for a better planet:

5 Eco-Friendly Resolutions for a Better Planet Thomas Hall

1. Recycle more The awareness recycling has received in recent years is promising, however, still has room for improvement. Habitats for the likes of animals are deteriorating as we age, with old habits and a growing population causing such. We’ve all seen the pictures of fishes, turtles, birds and other creatures with plastics attached to some part of their body. Why do we still do it then? We claim to want to save our friendly neighbours, but still don’t pick up our empty water bottles. So, next time you're out and about, pick up that receipt or plastic cup and put it in the recycling bin.

2. Encourage nature activities Yes, this means you have to go outside a little more. This day and age are enforced by technology and habits which keep you inside.

When was the last time you really took in the serenity or even had a picnic? Go outside, find the clouds that look like a cat or dog, and take in that fresh air. As you go outside and frolic, your interaction helps improve the environment as it was designed to be filled with healthy relationships. We thrive mentally and physically, the environment receives more usage and more value from the government.

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3. Buy less synthetic products Polyesters, acrylic, and nylon are all commonly used materials in the production of clothing and furniture. These materials are some of the leaders in pollution, they have one of the largest carbon footprints. So, when browsing for that new dress or suit, consider the materials that are in it before purchasing it. We all want to look great, but eco-friendly is the new beautiful. Your lounge is used every day, yet it’s not a natural product with zero-VOCs (Volatile Organic Compounds) and thus promotes more pollution. So, save the environment by getting less synthetic furniture.

4. Minimise laundry use Laundries are becoming ever more accessible and common as technology advances. How many of us air-dry anymore? Not many, so what was wrong with it before laundries? Anyone can air-dry and it has no carbon-dioxide emissions compared to the average laundry’s tonne of emissions. Whilst it isn’t as fast and efficient, an eco-friendly perspective suggests that air-drying is better in a long-term sense. This does not mean laundries should be considered useless because they have power and convenience. However, air-drying allows us to complete what is needed at a greener pace.

5. Encourage your friends Knowledge and understanding of eco-friendly practices is not something everyone is instilled with. Like everything, we all learn by our surroundings. We all can think of someone who doesn’t practice eco-friendly habits, but have you ever tried to stop it? This does not mean by yelling and force, it is simply starting a conversation as to why and how they can improve. Before you know it, next time you see them, they’re drinking out of a glass water bottle.

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Double Glazing for Efficiency Andrew Johnson

The windows are the eyes of a home but we rarely consider the efficiency of glazing in a home unless we have experienced the benefits or are aware of the information.

We all want a comfortable home and windows are an essential part to consider in achieving this when looking at buying, renovating or building a home.

Windows are great conductors and transfer energy easily into and out of the home, and this costs us money and comfort.

“Up to 40% of a home’s heating energy can be lost and up to 87% of its heat gained through windows. Improving windows’ thermal performance reduces energy costs and greenhouse gas emissions.” 1 When looking at buying, renovating or building, consider the impact of your windows, check out: the building’s design (i.e. how does its orientation, design & layout affect the windows performance) location’s climate (i.e. humidity, sunshine, wind & temperature) research thermal properties of glazing systems (i.e. single & double etc)

There are many factors that make up the energy efficiency of a home, and windows are important to consider as you enjoy the view to the outside. Windows also provide heat gain in Summer & in Winter heat loss, so anything you can do to maximise their efficiency is worthwhile, to improve your comfort and can save you money.

Growing up in Mount Beauty and skiing at Falls Creek, and working at the State Electricity Commission of Victoria for 13 years together with some work with CertainTeed Double Glazed Windows in Melbourne made me really appreciate the benefits of solar passive design and energy efficiency.

Some of the simplest things I notice in a home with double glazing for instance is that I can sit close to the window without feeling discomfort and enjoy the view outside without the heating system working overtime.

Have a good look at the windows in the home you’re considering as they have a significant impact on the future comfort and enjoyment you will experience during your ownership.

It’s great if an existing home already had double glazing, but if it does not, consider the ways in which you could improve their efficiency and your comfort (i.e., pelmets, curtains, outside shading, any draughts around the window frames).

building materials (i.e. thermal mass & insulation used)

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1

https://www.yourhome.gov.au/passive-design/glazing

When building or renovating, the added investment of installing double glazing, should save you on such areas as sizing of the heating or cooling systems, window coverings not to mention your ongoing heating and cooling bills.

“Passive design reduces or eliminates the need for auxiliary heating or cooling, which accounts for about 40% (or much more in some climates) of energy use in the average Australian home.” 2

I love looking out the windows in a home, letting in light and feeling connected to the outside environment, and if I can choose a home or investment with double glazing, I will do so to enjoy the energy savings, cost savings, benefit to the environment and increased comfort.

We are privileged to have so much information at our fingertips, we just need to take the time to research the information and if you find this brief article of interest please explore the available information as your choices have far reaching consequences.

Happy New Year, keep smiling, positive, healthy and happy.

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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https://www.yourhome.gov.au/passive-design

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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 environment.

When ready, jot down some points for your personal journey. Are you happy with where you are?

We all have the ability to sustain. 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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Feeling a sense of security and stability by being able to comfortably meet current and future commitments and needs.

Grow Chase the vision, not the money; the money will end up following you.

Tony Hsieh

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Time to Start Your Personal Budget Jacqueline Hodges

I

f 2020 was your year for hindsight, let’s make 2021 your year of foresight. Foresight means the ability to predict what will happen or be needed in the future.

If you are thinking, “I can’t predict the future”. Well of course, you would be right.

Using foresight does not mean you have a skyrocket to instant wealth, it can be used as simple, small steps towards building your financial future. What you can do is set your goals and plan what is needed in the future. With a little foresight, it is easy to start your personal budget.

For many, starting a personal budget might feel like a burdensome chore and if you have never prepared one before, it can be a little overwhelming.

So, we have broken down the steps to make the task easy and even something you will consider worthwhile.

Make a date with yourself Block out some time and clear a space, so that you are mentally prepared to think about your personal budget. Have a notepad ready. You can use a variety of tools, such as a mind-map, post-it notes, an excel spreadsheet, an electronic notepad or specialist software. Whichever tools you are going to use, have them ready to commence your date.

Gather all the documents that will help you work out your personal budget. This might include, your sources of income, all your expenses, bank statements and credit card statements.

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Make a list of your values Your personal budget is a reflection of your values. So, understanding what is important to you is a necessary first step. This step is all about you. Think about what is important to you, what brings you happiness, what brings you joy, what are you trying to achieve. Your values might include: balance, health, marriage, freedom, creativity, family, happiness or empathy and compassion.

If you are struggling with your values, we provide you with a list later on in this article.

Set your goals You will need to determine your personal, professional and financial goals. Think about what you want to accomplish over the next 3, 6 and 12 months. Write down your goals.

If you are ambitious or you think 12 months is too short a time-frame to work with, try thinking about your goals for the short, medium and long term horizon. Your short-term horizon might be the next 12 months, the medium-term horizon the next threefive years, and the long-term horizon might be 20-30 years.

Break down big goals, like buying a house, buying a car or going on a trip around Australia into smaller steps that are easier for you to achieve.

Set goals that align with your values and think about how you direct your cash flow to achieve those goals. Set SMARTER Goals.

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Align your values to your goals Once you know what your goals are, you can see how these align to your values. You may find at times that you move away or diverge from your values. It is normal to change your values at different life stages or when your circumstances change, such as when you change jobs or have a baby. Remember to revisit your values and align them with your goals on your budget date night.

Here are some examples:

Values

Goal

Security

Having an emergency fund of $10,000 saved

Travel

Establish a monthly savings plan for one big trip per year

Family

Live on one income, so one parent can stay home to care for children

Health

Maintaining top level Private Health Insurance

Caring

Donating a regular amount to charity each month

Learning

Determine how much you need to live on whilst you are studying

Determine your income Look at your income documents and bank statements to work out what your total income is. Write this figure at the top of your list.

Determine your expenses In this section, you need to consider where your money goes. Look at your expense documents, bank statements and credit card statements to work out what your total expenses are. Your expenses will include amounts that are fixed, flexible and some that are quarterly or annual.

Here are some examples for Fixed, Flexible and Monthly/Quarterly/Annual expenses:

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• Fixed expenses, include rent, mortgage repayments, car loans and phone/internet plans • Flexible expenses: food, clothing, entertainment, medical and additional mortgage payments • Monthly expenses: mortgage repayments, phone, electricity and private health insurance • Quarterly expenses: rates and water charges • Annual expenses: insurance and car registration Be honest with yourself. There is no point trying to hide an expense here!

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Create your budget Your budget is the basis of your spending plan and allow for your savings too. It should meet your needs first and then your wants.

Needs

Your income should be more than your expenses. You should have some funds left over in the budget for your savings plan.

Wants

Create a savings plan Pay yourself first! A savings plan is an important step towards protecting yourself financially or creating a pathway to financial freedom.

Save as much as you can each month. Try to save a minimum of 10% of your income each month. You will feel stronger, secure and confident as your savings grow.

Open a separate bank account for your savings.

Make it one that is not attached to your debit card and can only be accessed by transfer to your household account.

Create a giving plan Building a giving plan into your budget does eat at your personal financial wealth but is spiritually rewarding. A regular giving plan allows you to enjoy the pleasure of generosity, strengthens your personal values and encourages others you know to do the same.

If possible, try to work on the 80:10:10 rule at a bare minimum. That is 80% to expenses, 10% to savings and 10% to giving.

You might even be entitled to a tax deduction for that gift. Check with your tax agent on this one!

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Make a date each month It is good practice to check in on your budget to see how you are tracking.

Ask yourself the following:

Question

Tick

What can I do better?

Am I following my budget?

Has anything changed?

Do I need to revise the budget?

Have my values changed?

Is my savings plan on track?

Is my giving plan on track?

Give yourself a gift Make time to learn about financial matters. You can read blogs and books, listen to podcasts about personal finance and investments or speak with your financial adviser. Financial literacy is something you can learn.

Your regular date doesn’t just have to be financially rewarding, you’d earned yourself a treat for doing a good job. So, whether it’s buying a bunch of flowers, burning a tranquil incense or splurging on some wine and chocolates, do this as your gift to you!

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.

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

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

Work You will never feel truly satisfied by work until you are satisfied by life.

Heather Schuck

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Returning to Work after the Holidays Sushmita Sharma

Whether you spent these holidays with your friends and family or you had to cancel your travel plans due to COVID-19 restrictions, these holidays were just what everyone needed to bid goodbye to 2020. While holidays are meant to be recuperating and refreshing, they are just never enough!

The sad part is that holidays are almost over now and even if you love your job, it can be stressful to return to work after a long holiday.

What we should remember in this time is the underlying importance of a good work-life balance, especially when you are returning from a relaxing holiday.

The simple rule to return to work without stress is to take 5 little steps that will enable a smooth transition from holidays to work.

Set a vision It is a new year full of new opportunities. The first step to begin your transition to work is to set new goals for the New Year. Reflect on the projects that you were working on last year and think about your performance. Now think about your upcoming projects or new ideas where you can improve your performance and skills. If you need professional guidance, reach out to your boss and understand what their expectations are. This would help you prepare for your first week in advance and ease your transition to work from the holidays.

Prepare and plan Once you have set a vision of future tasks and projects, reflect upon your existing resources and how you can use them to reach your goals.

Prepare a step-by-step plan to meet your goals.

But first, plan your first day of return. Try to refrain from scheduling any meetings on the first day. This takes away the stress and also provides you some extra transition time.

Take a rest day Travelling can be exhausting. If you went out of town for your holidays, make sure that you leave a day or two before resuming your work week. This time is a break from your break and a buffer period before you begin working again.

Use this time to get some good and refreshing sleep, do your house chores, prepare meals for the week, or simply to enjoy a good movie and relax. Whatever you do, remember that the purpose of taking this day is to allow a smooth transition from your vacation to your work.

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Beginning your first day If you followed step 1 to 3, you are already prepared to begin your day with a fresh mind.

When you go to your office on the first day of the year, do not go to your desk straight away. Meet and greet your colleagues and your supervisor.

Talk to them about how their break was and share how you spent your holidays. Create a positive work environment. Prioritise the tasks for the day before you begin working. Take one step at a time.

Foster new relationships at work Whether verbal or non-verbal, communication is the most important element in a workplace. Many companies and businesses hire new employees in the first month. Speak to people outside your team and foster meaningful relationships by being an active and respectful listener, being grateful for their contribution to the company, and valuing their opinions in a conversation. Communicating with people can provide you and your colleagues a comfortable and warm welcome in the workplace.

Remember your worth in the workplace and do not forget to take breaks and catch a breath. Nature can do wonders to your wellbeing. Go for a short walk during your lunch break and allow your mind to breathe in the fresh air.

When your first day of work is over, go out with your friends or colleagues to a local café or lounge instead of going back home straightaway. Remember, a good work-life balance is integral to prevent burnout in your workplace and nurture a healthy work life.

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Swipe Right Kristina Mazalova

S

wiping life is difficult as is.

The filtering, the gradual complacency, the sore thumb – it is all unavoidable when dating online. The one aspect of online dating that attracts many is the relative anonymity of the process. In a way, online dating allows users to interact with each other without high social stakes. This is achieved by alleviating the pressure of conversation starters and conversation exits and providing a space for individuals to construct their online persona. Dating apps and websites also provide a peace of mind knowing that a user wouldn’t likely meet another user in real life (depending on the user database in a specific location). When in this safe bubble, a user has the choice and the safe space to make decisions that are most suitable and desirable for them. However, the whole game and the playing field change once one comes across someone they know. The game becomes even more complicated when their preexisting relationship is constrained to something, for example, a working relationship.

Picture this:

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You are swiping peacefully, without any hesitation or anxiety.

You even naturally accelerate your swiping speed at some points.

You’ve been through this process several times – it’s nothing new and you probably won’t meet many of these people in real life. That is until a familiar face flashes in front of you, and you urgently stall to make sure it is who you think it is… your colleague.

For some, an initial panic may set in. They may start thinking “do I like them?”, “have they swiped right on me?”, “do any of the co-workers know about my profile here?”. These questions arise naturally and serendipitously.

Some people may experience a sense of excitement or anticipation. The first thought or question that comes to mind genuinely reflects our insecurities, anxieties, desires or ambitions.

Before you go any further, think! Rest assured that you have options here. Should you ever come across a colleague on a dating app, remember these pointers in order to tackle the circumstance with the right intentions and peace of mind.

“Do I swipe right just to see if they swiped right?”

“Maybe this is the beginning of my secret office romance?”

Point 1: Check

Point 2: Consequences

You’ve come across a co-worker.

Your thumb is frozen mid-swipe, and you gently release just so as not to accidentally swipe left or right (or even worse – Superlike or similar).

Right now, it is important to figure out whether you are attracted to them. This is a seemingly simple thing to decide on but is undoubtedly multifactorial. At this stage, ask yourself – “What am I looking for?”.

After you have an answer for that, proceed to think about whether this particular person suits the parameters for what you are looking for – not as a co-worker, a so-and-so from thereand-there but simply as a human being and an individual.

Everyone has different intentions when dating online – some people are looking for more meaningful interactions and relationships, and others look for casual intimacy and surface-level experiences. After you understand what you want, bear in mind that you simply cannot exactly know what the other person’s intentions are for being in the game.

Right now would be a good time to analyse the consequences of your potential pairing in your own personal lives. Think about whether it is worth breaking your anonymity, and whether interacting with this specific colleague is worth the potential risk of:

a) Not matching in intentions, and b) Losing professional integrity.

On the other hand, also look on the bright side and how you do not know what could happen unless you try.

You simply cannot know what the other person thinks or feels, and your assumptions about them may be radically wrong. All in all, understand the barriers and values that must be maintained and communicated in order to uphold personal and professional integrity.

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Point 3: Conversation If you swiped left – congratulations! If you swiped right and never matched – congratulations! Rejection is a divine protection. If you decided to swipe right and matched – congratulations! Now you have the choice to begin a conversation, if you wish.

Let’s be honest with ourselves – ignoring the elephant in the room rarely plays out well. Despite this, jumping into your professional relationship as a conversation starter may be intimidating, overwhelming or initially unnecessary for some. Analyse how well you know this person, and if you feel comfortable enough – message them!

Starting off with something witty and light-hearted could work in your favour. Whether the first message acknowledges your working relationship is up to you, and is a truly subjective choice. Proceed through the conversation at your own pace and address the fact that you’re colleagues at your convenience. There is a certain art to bringing the matter up at the right point in the conversation, and having rapport with the other person would help. However, residing in ambiguity could be harmful down the line, so make a wise call as to when the fact needs to be acknowledged. Later, you could express curiosity about why they swiped right on you and what they are looking for.

Be mindful of the steps you take but also do not deprive yourself of something potentially great simply out of fear. Remember your professional integrity and stay faithful to your heart.

“Remember your professional integrity and stay faithful to your heart.”

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

Belong We exist to serve our community. That’s the most important mindset to maintain.

Chris Brogan

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How New Year is Celebrated Around the World Thomas Hall

Around the world, New Year’s Eve is London celebrated differently. These different Being the capital of England, London is no stranger to big events. Likewise, the celebrations highlight the different infrastructure allows it to fire on all cylinders. cultures and societal values. There are Due to this, the city has even made an event major cities that host big events that draw to capitalise on all of it – 10 Pounds a ticket masses of crowds to leap into the New to see from the riverbank. It must be good then, right? 100,000 people think so, as they Year with a bunch of fellow strangers.

This goes around the globe, with the likes of Sydney all the way to Bangkok. Although fireworks are the most common, there is a lot more to it than meets the eye. Coronavirus has derailed some of these events, but our festive spirit still lives on! Here are several New Year's celebrations in cities across the globe:

Sydney As mentioned earlier, Sydney is on the list for its celebrations. The local time zone allows Sydney to welcome the New Year before the majority of the world, leaving many to even watch online or on television. This is for good reason – the $7 million worth of fireworks used. Obviously, this is a large attraction and should be no surprise around 1 million people gather to watch the explosions by Harbour Bridge.

annually gather in Victoria Embankment to watch the 8-minute display of pure colour, light and explosion. Overall, around half a million spectators are projected to spectate the event.

New York The city that never sleeps never fails to welcome the New Year in fashion. It’s infamous for the ball drop, which is 5,400kg of pure Waterford Crystals. Being New York City, it also features guest performances by some of the largest music artists in the world. Obviously, there are fireworks too, so it’s got a bit of everything. Because of this, over a million people annually gather to experience the bright lights and aura. Of course, the specific location is the centre of New York – Times Square. People start camping out around 10am to secure their spot in the festivities, and the streets are shut down hours beforehand to let the city run wild.

Paris

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Paris

Rio de Janeiro

The aura of Paris is undeniable and is why people are drawn to the city of love. Up until a few years ago, there was surprisingly no event for New Year’s Eve. Nowadays, we can observe the celebrations at Champs Elysées near Arc de Triomphe. Whilst there aren’t as many fireworks and formal celebrations, the city of Paris still glows. The luxurious Eiffel Tower lights right up at midnight to awe nearby onlookers.

In typical Brazilian fashion, it is one big beach party. Dressed in all white, the country celebrates reveillon – New Year’s Eve. Reveillon has a connotation to the annual waterfront party that is explored with over 2 million at the beach or on a cruise. It spans over 4km, featuring a lot of champagne being sprayed, samba music being blasted, and around 20 minutes of colourful fireworks. Copacabana beach is a hell of a place to celebrate this, being one of the most beautiful beaches in the world too.

Tokyo

Bangkok

If you want to go fast and furious, maybe Tokyo isn’t the place for you. It’s a little different over there, as they celebrate hatsumode - the first visit of the New Year to shrines and temples.

Likewise, all you can hear is the local bells ringing off along with commotion around the setup markets. This is all around the most popular ones, such as the Sensoji Temple. We all want some fireworks though, so Tokyo does blast off fireworks at midnight at Tokyo Bay and has plenty of lights at Shibuya Crossing.

Bangkok is not one of the largest cities in the world, however, knows how to celebrate like one. There are numerous house parties and live entertainment acts all over the city, bringing the locals and tourists together. Each district can provide unique experiences as you walk through blocks of the district. The more traditional scene is in Bangkok Central Square where there are musicians and light shows all night with a live countdown on a projected screen. Hence, Bangkok is a more inclusive community to celebrate New Year’s with.

As you can see, everyone loves a bit of fireworks. It’s outside of this where countries differentiate. So, this year, if you are interested in travelling to any of these celebrations, remember to party hard! Politely and respectfully to the hosting city, of course.

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Salad, Soup & Smoothie New Year is the time for fresh starts, fresh purpose and fresh ideas. And as this summer proves to be sweltering, what better way to cool down, quench your thirst and stave off your hunger, than with a refreshing salad, chilled soup or a revitalising smoothie. In this issue, we have gone with Watermelon three ways. Watermelon is in season and is great for cooling the core temperature. So, quench your thirst or stave your hunger with these Watermelon recipes.

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Karpouzi Salata Ingredients 3 cups Watermelon (cubed and seeded) 1/4 cup Red Onion (thinly sliced) 1 Long Green Chilli (deseeded and julienned) 250g Feta (crumbled) 1/4 cup fresh coriander leaves 2 Limes (Juiced and Zested) 2tsp Olive Oil 1tsp brown sugar

Equipment Sharp Knife Juicer Mason Jar or Blender Individual Serving Bowls

Directions Combine watermelon, onion, chilli, and lime in a large bowl. Mix lime juice, oil and sugar in a screw-top jar and shake until well combined.

When ready to serve drizzle dressing over the salad and gently toss.

Variations Substitute half watermelon with pawpaw.

Add Kalamata Olives, Cucumber and Mint

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Tomato & Watermelon Gazpacho Variations Ingredients 2 cups Watermelon (cubed and seeded) 2 Tomatoes 1 Cucumber 2tbsp Unsalted Almonds 1 Shallot (chopped) 1tbsp lemon juice 1tbsp red wine vinegar 1tsp olive oil 1tsp sea salt 2tbsp feta (crumbled) 1tbsp black olives (pitted and chopped) 2tsp fresh mint Ice

Equipment Blender Mason Jars or soup bowls for serving

Directions Blend watermelon, tomatoes, cucumber, almonds, shallot, lemon juice, vinegar and oil in a food processor.

When ready to serve garnish with feta, olives and mint

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Substitute mint with avocado.

Spice it up with 1 small capsicum, ½ jalapeno pepper and tabasco sauce

Berry Melon Smoothie Berry Melon is a great refreshing smoothie to cool you down this summer. Berry Melon is packed full of juicy goodness to ensure that you are full of nutrients, vitamins and energy to tackle the heat.

1 1/2 cups fresh watermelon (cubed / seeds removed) 1 cup frozen strawberries 1/2 medium ripe banana (peeled / chopped and frozen) 1/2 cup unsweetened plain almond milk 1 medium lime (juiced) 1 Tbsp chia seeds

Tropical Melon Smoothie Packed with protein and hydrating juices, Tropical Melon is a perfect smoothie to enjoy after a workout or a morning walk. Simply enjoy Tropical Melon as a juicy hydrator this summer. ½ cup frozen pineapple chunks 2 cups watermelon pieces (cubed / seeds removed) ½ cup Greek yogurt ½ to 1 cup coconut water Embrace | 101

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Exercise to Belong Take 5 minutes to think about your culture, community and creativity.

When ready, jot down some points for your personal journey. Are you happy with where you are?

We all have the ability to belong. 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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Transform your body Get ready for Summer!

✔ Feel more comfortable in your summer clothes and bathers

Nutrition program based on everyday supermarket foods

✔ Lose weight without being hungry

Weekly one on one coaching

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Online motivation and tips

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Support from like-minded women

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Call for more info

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

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

Reflect We cannot reach happiness by consciously searching for it Mihaly Csikszentmihalyi

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Exploring Vipassana to Live in Zen Sushmita Sharma

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f there is one good thing that we got from the COVID-19 lockdown, it is the time to enjoy our own company. It gave us a good break to introspect and reflect on our lives. It taught us the power of resilience and the importance of self-acceptance. Locked inside our home, away from our beloved office desk, restrained from any social meetings, all we had to rely on was ourselves in a time of complete uncertainty.

Some people revived their lost hobbies whereas some discovered their hidden talents.

However, what we all had in common was the time where we did nothing and just stared at the window in a hope for a better time. As time passed, we learned to love this new routine and realised how healthy a break from life can be. Only a person who works day and night in their ambition to be successful would truly appreciate and understand the importance of taking a break and staying still for a while.

While the practice of doing nothing and laying still in the bed would have been treated as a waste of time in the past, today it is what we all need. Today, doing nothing can be a form of art to attain peace.

To do nothing, you must begin with a clear mind. Sitting still with a busy mind that is full of thoughts is as futile as eating junk food while on a diet. Only when you sit still with nothing on your mind, you find the truth that lies within your core. A clear mind and a still body gives you a fresh perspective on life and the motivation to embark on new goals. In this moment of stillness, you let go of the fear of the future and only embrace the joy of the present. This moment is for a deep dive in your soul to find your inner core.

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Just as one would dig miles down the ground to find a diamond, we must sit still and let our mind wander deep in our inner self, where we hide our true purpose and potential.

“While the practice of doing nothing and laying still in the bed would have been treated as a waste of time in the past, today it is what we all need.

Today, doing nothing can be a form of art to attain peace.”

A practical way to achieve this peace of mind is found in a common meditation technique called Vipassana, which literally means “insight” or “clear-seeing”. Originated in the Buddhist tradition, Vipassana is believed to be a selfexploratory journey that will allow you to dive deep in the realms of your inner self. During this practice, you will stay still and simply focus on gaining awareness of your being. It is known as the gradual practice that transcends you from the materialistic world and allows you to find the true, deeper meaning of existence, life, and your genuine purpose. Unlike other types of meditation, here you are not focusing on one particular event or object, but simply cultivating mindfulness to gain awareness of your inner being. If performed regularly and accurately, this practice can eventually liberate you from the material world. In Buddhism, liberation is the highest goal for a human being and is naturally followed by enlightenment.

While there are guided courses and special paid training to practice Vipassana, it can be practised at the ease of your home too. All you need is a quiet, spacious room and some dedication to practice this insight meditation every day at the same time.

Here are some steps that will help you begin practising Vipassana:

1. The Right place

2. The Right time

3. The Right position

While Vipassana is a practice where you become aware of your inner self and your physical existence, meditation is generally best practised in a quiet environment.

This allows you to focus your attention and clear your mental impurities of any distractions in your surroundings. The Buddhists believe an ideal place to meditate is in nature, like under a tree or a forest. However, in the modern days, we can practice this meditation in a spacious and quiet living room or garden. Make sure that there is enough natural light and very few distractions around you.

This will attract positive vibes to your meditation space and aid your process of focusing.

There is no limit to how much you should meditate.

However, a good duration to begin this practice would be 10 to 15 minutes. As your body gets comfortable with the practice, you may increase the time gradually.

One way to make your body comfortable with this process, is to practice it at the same time every day. Ideally, right after you wake up is considered a good time to connect with your inner self. Besides, it is always good to be aware and mindful of your existence.

The best position for this practice is to cross your legs and sit with a straight back. This posture aids your meditation by allowing your attention to be focused on your inner core. It also helps reduce back pain while practising. Those who suffer from back problems can also sit straight on a comfortable chair or couch. Place both your hands on your lap, with your palms facing up. You may keep your eyes close or open, as long as you are not getting distracted by your surroundings.

Once positioned in this still posture, you are ready to practice Vipassana.

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When the mind is quiet, the soul speaks.

4. The Right way to breathe The first step is to breathe naturally and gradually move your awareness to your breathing cycle. The aim here is not to breathe in a certain manner or change your pace, but rather to breathe naturally and allow your awareness to wander through the breathing pathway, from your nostril to your lungs and abdomen.

Gradually become aware of each part of your body where you feel your breath.

This will allow you to control your focus and begin your journey to your inner self. Visualise how your abdomen and lungs rise and fall as they get filled and void of your breath.

5. The Right aim

6. The Right insight

In the beginning, it may be challenging to remain focused on the process.

There may be distractions around you. However, the goal of this practice is to find yourself amidst these distractions. You may observe this distraction for a short while but do not allow your mind to stay on it. Treat the outer and mental distractions as a carousel. Let your distracting moments and thoughts pass by gently one after another but remain mindful of your focus in the practice.

Move your attention and awareness back to your breathing each time you get distracted.

It is normal for beginners to find it challenging to be able to focus on your breathing indefinitely. Once you reach a point where you feel fulfilled with the practice, gradually return your attention to the outer world. The whole purpose of this practice is to gain self-awareness with a clear mind. Your Vipassana does not have to come an end. You may continue to practice it throughout the day. All you need to do is be mindful of your inner self in the physical state of being.

When you can effectively communicate with your inner core, you find the true meaning and purpose of your existence, not just your appearance, but your inner eternal self. When you find this meaning, you experience Zen. Vipassana can help you achieve that equanimous state where you are completely aware of your physical and spiritual existence.

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Using Vipassana to live in Zen Vipassana is a journey of self-observation and self-exploration. It transforms you by dissolving the impurities of your mind and liberating your soul from a chaotic inner-self to a peaceful state of Zen. It is believed that practising Vipassana every day for a long period can eventually help you transcend to a state of complete contentedness and happiness naturally followed by enlightenment. Vipassana will also give you the strength to accept the challenges and failures of your life and will heal you internally.

As we enter a new year from a year that was mentally and physically stressful for many, it is more important than ever to find our true peace and purpose. Let Vipassana heal the internal wounds of 2020 and transcend you to a state of Zen in 2021.

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Ceramics: Calming and Creative Joyclyn O’Neill

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ver since that scene in Ghost when Demi Moore plays Manhattan potter, many romantic souls have felt the allure to throw their own clay pot. We may not experience the intense intimacy of that scene, but creating in clay is a tactile experience. It is a tactile experience where you can explore your creative side and allow yourself to relax as your mind and body synchronise into a natural synergy.

Whether you have sought a new expressive hobby, an escape from the four-walled WFH grind, a respite from family commitments, or have creative ambitions, you may find ceramics classes the therapy you need. While you could develop your skills alone and still benefit from relaxation, stress relief and creativity, science tells us that group activities have significant psychological and social benefits.

Group activities impact our perceived happiness, improved social contact and communication with others.

Here are the top 5 benefits of taking up pottery.

Creative pursuit Whether it’s a mug, a bowl or a whole dinner set, you will feel the joy of having designed and created something, by yourself with your own hands. Ceramics allows you to make and express your creativity.

Optimistic self Art and Design involves the head, the heart and the hand.

Ceramics may improve your flow and spontaneity. As you move from novice to creator, your confidence will increase. You may find yourself, your self-identification, your self-expression, and your self-esteem.

Focus booster Ceramics allows you to escape the worries of daily life and focus on your creation. As you become absorbed in the creative process, you may lose the sense of time and become fully focused. Being able to fully focus on something helps the mind relax, and reduces anxiety.

Stress buster Stress can affect both your physical and mental health. The physical process and tactile experience of ceramics is an outlet for creativity. As you become fully focused on creating your piece, you may enter a State of Flow, which produces feelings of enjoyment and has a positive effect on happiness.

Social builder Ceramics is an activity that can be done individually or in a group environment. Joining a ceramics class or for the experienced, leading a ceramics class, can boost your sense of belonging and connectivity. You will be in a group that have similar interests, which can assist you to socialise and communicate confidently in a relaxed atmosphere.

Just remember, there are no rules to art, and beauty is in the eye of the beholder. So, express yourself as you desire in your hobby. You may be more creative than you think.

And if you are not really into getting your hands dirty, you may find ceramics painting more to your personality.

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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, 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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Notes

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.

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.

Reflect 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

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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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.

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.

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.

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.

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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 likeminded 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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