IOL - Health Mag - March 2021 - First... Love yourself

HEALTH IOL

MARCH 2021

FIRST ...

LOVE YOURSELF

Editor’s Note

| Pexels

CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za LIFESTYLE EXECUTIVE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za DESIGN Shellyn Hutson shellyn.hutson@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni@africannewsagency.com SALES Charl Reineke charl@africannewsagency.com Kyle Villet kyle.villet@africannewsagency.com ENQUIRIES info@anapublishing.com

A LOT has been said and written about the devastating pandemic and the impact it has had on our society economically and socially.

But for me, everything starts a bit closer to home and I know that the real impact of the harsher lockdown restrictions was on people’s mental health. I’ve seen friends, family, and colleagues battle to get to grips with what’s being called the new normal.

It has taken a lot of mental gymnastics for people to finally ease into new routines. When you are working from home and indoors 24/7, looking into the mirror can get tougher. This might be an opportune time to go on a journey of self-love – when you are ready for some introspection.

In this issue, we help you understand why self-love has gained popularity during the pandemic and why you should hop on to the self-love wagon.

Weight gain is a serious issue during the pandemic. While it may be best for your health to deal with extra kilograms, we speak about how to be kind to yourself with the added weight.

We share some mental and emotional challenges you may encounter living in your new body and why body positivity is important.

Our daily routines can determine our mood for the day.

We look at daily affirmations that can help you love yourself a little more.

Most people spend time at home. In this issue, we share tips on how you can turn your space into a sanctuary to escape the turmoil of modern life – without digging deep into your pocket.

For those who need to escape from the world we share places you should visit for peace and meditation.

As lockdowns have eased around the world, the possibility of a third wave arises and the restrictions being reinstated. It is going to be important to listen to your needs and build positive selflove habits. Be kind to yourself, forgive yourself, and build a good relationship with yourself. After all has been said and done, you only have yourself.

Viwe

Inside

• Me, myself and I: Why self-love has gained popularity during the pandemic • Turn your space into a sanctuary • Bring the outside in: Why you should keep plants in your home • Mirror mirror… Affirmations to start your day • 5 ways to boost self-love • I lost weight – but gained baggage • Sing the body electric: How body positivity is linked to self-love

• Spending the pandemic talking to yourself?

• Journaling: Write your way to better health • How to get started with meditation • 3 places to visit when you need to unwind • Frequent travel makes you happier – study • 5 fun yoga poses for kids – and why they should do them

| JASMIN CHEW Pexels

ME, MYSELF AND I

VIWE NDONGENI-NTLEBI

YOUR relationship with yourself is arguably the most important relationship in life. It is crucial to proper development. It’s about healthy self-love.

Experts say If you do not love yourself entirely and actively ensure your own needs are met, you will find it difficult to do the same for others.

Relationship expert Zaid K. Dahhaj says it’s important to know that how you treat yourself is how you will treat others. “You see, it is easy – without realising it – to neglect the one person in your life who is your partner in everything that you do and are: you.

“This is why, ironically, the most selfless thing you can do is to be self-centered (albeit not selfish).”

Psychology Today, a mental health hub, says we learn from key figures – parents, siblings, family, peers, and other adults – about how to relate to ourselves.

“What is good, and what is bad – what pleases them, and what they clearly don’t like. Early in development, relationships with others shape the relationship with oneself. There are intrinsic tendencies about the relationship with oneself as well. As we grow up, the way we are treated by others, and the way those others deal with themselves, serve as important factors influencing how we address ourselves as adults.”

Does the idea of building a relationship with yourself scare you? Some people go to great lengths to not spend time alone because it makes them feel uncomfortable. Instead, they seek out love and attention from others to validate themselves.

Building a relationship with yourself is important as it can improve your relationships with others.

If you don’t know how, here’s how you can start: Turn off social media Take a day off from social media every week to live your life in realtime, not through a box. It’ll help you become more present and increase joy.

Evaluate your relationship with yourself It’s important to evaluate the relationship you have with yourself. Ask yourself: would you speak about someone else the way you speak about yourself.

Mirror work Look at yourself in the mirror. Stare deep into your eyes and say: I deeply love and accept you. Being able to spend time with yourself and celebrating your flaws has proven to lead to a good relationship with self.

Focus on your inner world Be aware of your thoughts and how they are making you feel. Ask yourself questions such as, what am I feeling? What am I thinking?

Regularly make time for yourself.

Have your me time during the day. This may include 10 minutes to drink your coffee without anyone, TV or your cellphone. In between your work schedule, you can take a 10-minute walk to talk to yourself.

VIWE NDONGENI-NTLEBI viwe.ndongeni@inl.co.za

MANY people spent the early part of the pandemic, holed up in their houses, with all the family gathered in one place, working from home, baking, and eating comfort foods.

To get through the prolonged uncertainty of the sort that the world faces now, we need to marshal all of our resilience to face things calmly and deliberately. This is especially true for anyone who has underlying mental health issues or chronic health problems.

Abdurahman Kenny – mental health portfolio manager at Pharma Dynamics, says among the primary reasons for feeling mentally drained during the pandemic is being in a constant state of high alert and this takes its toll on energy levels over a prolonged period. In some cases, pandemic fatigue could induce reckless behaviour, such as ignoring or abandoning precautionary health measures altogether.

“Similar to physiological threats, when faced with psychological stressors, it takes up a lot of energy. Anxiety, depression, and stress are exhausting by nature and have a huge impact on our mood, ability to concentrate, and energy levels. Add months of living through a pandemic to the mix and it takes matters to an entirely different level. We’ve been in constant fight or flight mode and many have reached a mental health breaking point,” says Kenny Navigating life in these uncertain times has been stressful and often discouraging.

As a coping mechanism, many

Why self-love has gained popularity during the pandemic people learned self-love which may have helped to ease the 2020 burdens.

What is self-love? The Brain and Behaviour Research Foundation believes it to be a state of appreciation for oneself that grows from actions that support our physical, psychological, and spiritual growth. Self-love means having a high regard for your own wellbeing and happiness. Self-love means taking care of your own needs and not sacrificing your well-being to please others. Selflove means not settling for less than you deserve.

Self-love can mean something different for each person because we all have many different ways to take care of ourselves.

Knowing who you truly are and staying true to yourself can be even more difficult when you have the eyes of the world on you.

Michelle Obama kept her head held high through the years of her husband being the American president. Even after they left the White House she has been the beacon of hope for many people, inspiration, and icon for black women in

particular as she raises her two daughters. Obama has been an advocate for self-love and taking care of one’s mental health.

Sometimes being in the spotlight and being vulnerable can be difficult. However, even when difficulty was doubled up in the form of personal challenges, model Chrissy Teigen, showed that self-love is important and can help you through tough times. After she and her husband, John Legend,

NAVIGATING life in these uncertain times has been stressful and often discouraging. Practicing self-care has become a coping mechanism for many people. | Pexels/Rodnae Productions

lost their unborn baby, Teigen continued to unashamedly share images of her changing body and the effects of the miscarriage while she showed herself love and appreciation.

The art of taking care of yourself and learning to recharge, rest and recover has evolved and has been hitting

the mainstream for years now.

Now we know that self-love motivates you to make healthy choices in life. When you hold yourself in high esteem, you’re more likely to choose things that nurture your well-being and serve you well. This may be in the form of eating healthily, exercising, or having healthy

relationships. That may be the reason for increase in self-love.

No matter where you are right now or how you are feeling. You can always start your own love journey. It’s a process that will continue longer than the pandemic.

Today could be the day you make that life-changing choice.

BRING THE OUTSIDE IN

KEEPING plants in your home may boost your mental well-being, a study has found. | RACHEL CLAIRE Pexels

IF YOU love having plants at home, then there is good news for you as a new study suggests that plants at home can keep you mentally healthy.

The findings, published in the journal Urban Forestry and Urban Greening, indicated that having plants at home had a positive influence on the psychological well-being of the dwelling's inhabitants during Covid-19 lockdown.

The researchers from the University of Genoa in Italy, evaluated the role played by the plants at home during the first Covid-19 lockdown and the study involved 4 200 respondents.

The situation between the months of March and June deprived the public of the chance to enjoy open spaces and nature, and forced them to spend extended periods of time indoors.

The team found 74% of the respondents agreed that having plants at home had a positive influence on emotional well-being during lockdown, the researchers said.

In fact, more than half of them (55.8%) stated that they would have preferred to have more plants in their house during that difficult period.

The frequency with which study participants experienced negative emotions was higher in those who stated they had no indoor plants.

Those living in small or poorly lit dwellings and those who did not visit green spaces frequently before lockdown also experienced more negative emotions. | IANS

MEGAN MCDONOUGH

PICTURE an escape. The first image that came to mind is probably a sandy beach or an exotic location. It is unlikely it was your master bathroom or bedroom.

That is slowly changing, says interior designer and author Nate Berkus.

“With everything going on in the world, I think all of us want and have always wanted, our home to be our sanctuary.”

Berkus has made a career of transforming living spaces into private oases.

But as millennials join the ranks of home buyers, with their obsessive interest in self-care, mindfulness and the internet, the idea of design as escapism is expanding.

Your best shot at creating a home that feels “safe and warm,” Berkus says, is to do

Turn your space into a

SANCTUARY

homework and figure out what design style best suits you.

Create inside peace When you’re embarking on a renovation or redesign, ask yourself: “What choices can I make to promote a feeling of sanctity?

What natural elements, time-worn finishes and architectural elements salvaged from old buildings can I incorporate to add layers of depth and character?”

Bathroom as sanctity Master bathrooms have also become a commonplace of respite, with trends toward personalisation and spainspired amenities. “Bathrooms have become even more sumptuous,” Berkus says.

For homeowners on a budget, an easy way to create bathroom serenity is with candles, fresh flowers, relaxing music

and recessed lighting. Berkus also notes a growing trend toward upholstered bathroom furniture such as quilted chaises and tufted settees next to the bathtub, to add another tier of warmth and relaxation.

Use social networks Visual social networks such as Instagram and Pinterest can help homeowners curate their interests, hone their design aesthetic and create a home environment that reflects their personality and tastes. “Our design consciousness has been elevated based on our access to information,” Berkus says.

Websites have also served as tools to help clients communicate to interior designers what they want, “whether it’s something that reflects who they are as a person, their cultural heritage or time in their lives that was meaningful”. | The Washington Post

VIWE NDONGENI-NTLEBI

AFFIRMATIONS are positive reminders or statements that can be used to encourage and motivate oneself or others.

Often it’s a easier to affirm others than it is ourselves, but we need to remember to encourage ourselves as well.

Studies show that doing so not only combats stress but also, using uplifting language can boost your overall health.

A 2009 study on Positive Self-Statements “Power for Some, Peril for Others” showed that positive self-statements are widely believed to boost mood and self-esteem, yet their effectiveness has not been demonstrated. The study examined the contrary prediction that positive selfstatements can be ineffective or even harmful.

It confirmed that people often use positive selfstatements and believe them to be effective. Two experiments showed that among participants with low self-esteem, those who repeated a positive selfstatement (“I’m a lovable person”) or who focused on how that statement was true felt worse than those who did not repeat the statement or who focused on how it was both true and not true.

Among participants with high self-esteem, those who repeated the statement or focused on how it was true felt better than those who did not, but to a limited degree.

Repeating positive selfstatements may benefit certain people, but backfire for people who “need” them the most.

Here are some affirmations you can use on a daily basis from the Blissful Mind.

MIRROR MIRROR…

STUDIES show that affirmations not only help to combat stress, using uplifting language can boost your overall health. – and practising this in front of a mirror enhances the effect. | Pexels

◆ I create a safe and secure space for myself wherever I am. ◆ I give myself permission to do what is right for me. ◆ I am confident in my ability to [fill in the blank]. ◆ I use my time and talents to help others [fill in the blank]. ◆ What I love about myself is my ability to [fill in the blank]. ◆ I feel proud of myself when

I [fill in the blank]. ◆ I give myself space to grow and learn. ◆ I allow myself to be who I am without judgement. ◆ I listen to my intuition and trust my inner guide. ◆ I accept my emotions and let them serve their purpose. ◆ I give myself the care and attention that I deserve.

VIWE NDONGENI-NTLEBI viwe.ndongeni@inl.co.za

THE idea of loving yourself might sound a little cheesy, but it’s important. Self-love is a powerful force that will positively affect every single aspect of your life.

There are few things you can do that can help you love yourself more each day.

5

ways to boost self-love

1 Emotional wellness Emotional wellness is the ability to cope with life’s challenges. To practice self-love, work on the following: If you’re not satisfied with your life, admit it to yourself, and write out your action plan to make changes.

acknowledging your inner critic. This may sound counterintuitive, but it is important to be able to determine when your inner critic is speaking and when your optimistic and confident inner self is speaking.

2 Differentiate your inner critic from your authentic self Yoga Journal says a key step toward enhancing your selfcompassion and self-love is

3 Practice acceptance Learning to accept ourselves for who we are is the most significant step to self-love. Not comparing ourselves to others and learning to embrace the

person we are.

We are all unique individuals, both physically and emotionally, that is what draws people to us. We all offer the world something different. That’s what makes it so beautiful.

4 Pursue a hobby that makes you feel good.

If you’re looking to increase self-confidence, experts say it’s important to fill your calendar with activities that you enjoy and are good at. If you spend a few hours a day doing what you enjoy, you may be less stressed and have less time to feel anxious about other things.

5 Be grateful Find something to be grateful for every day. It’s important on these days to find at least one thing you are grateful for as it helps to shift your mind and energy around what’s going on.

VIWE NDONGENI-NTLEBI

Losing weight is a challenge, it requires discipline and consistency. As fulfilling as it may be to reach your goal weight, for many people it leaves mental scars.

Speaking on her weight-loss journey on Quora, Anushua Arif says her lifestyle has changed and she has become healthier – but success came with a price.

This is her story.

‘O

VER the course of two-andhalf years, I have lost about 50lbs (over 22kg), which may not seem a lot to many but for a person who is just 5 feet 2 inches tall (157cm), it’s quite prominent. I do feel on top of the world on most days knowing how much healthier I have become and couldn’t be prouder regarding my achievement.

But despite the smiling postworkout photos, there’s a dark side to losing weight.

The price I paid for a better body: 1 Weighing myself as frequently as possible to be able to record the lowest weight.

2 Getting upset over weight gain due to natural things such as water retention and bloating.

3 Always keeping track of how much I walk, because the numbers always matter.

4 Calorie counting.

5 Constantly measuring body parts and checking myself in every mirror.

6 Feeling guilty after eating anything slightly unhealthy.

Sometimes I exercise three times a day just because I let myself have a ‘bad’ snack.

7 Exercising frequently because that’s the only activity producing enough endorphins to keep me sane.

ANUSHUA Arif during and after her weight-loss journey. | Supplied

I LOST WEIGHT, BUT GAINED

BAGGAGE

8 Not producing enough serotonin due to rigid diets.

9 Unable to control cravings and ordering food at 3am and eating for three people at once.

And then crying myself to sleep.

10 Wanting to look my skinniest all the time, because looking skinny has become synonymous with looking good.

11 Enjoying the feeling of hunger because the more I fight that, the stronger I am.

12 Water fasts that last days.

13 Glorifying naturally skinny women and wishing I had the same body type.

14 Unable to stop talking about fitness.

15 Constantly comparing before and after pictures of myself.

16 Constantly tracking my

progress and pushing my goal weight lower and lower because I can always be smaller.

17 Looking up menus of restaurants so I know exactly how many calories I’ll be eating when I’m dining out.

18 Being so terrified of food that I can’t bring anything ‘unhealthy’ into my house because of my lack of control.

19 Unable to stop speaking or thinking about food.

20 Watching videos of other people eating instead of eating myself.

21 Throwing out food after eating a bit because I can’t be eating too much junk.

22 Obsessing over my body to the point where self-love has become disgustingly narcissistic.

SING THE BODY ELECTRIC VIWE NDONGENI-NTLEBI

BEING body positive means loving and accepting your body as it is: from your body size and skin colour to your hair texture and skin blemishes. Body positivity has become a movement over the last couple of years and continues to grow.

Many people during the pandemic have had to deal with the weight gain brought by the lockdown, but the good thing is that it has seen the body positive movement growing even more.

When it comes to weight gain, experts have been advocating for self appreciation and looking at your body in a positive light.

Celebrities have also joined in on advocating for more body positivity and growing, against people putting pressure on themselves for the extra weight.

A recent survey has named Beyoncé the most inspiring female star for body positivity.

The survey, carried out by yoghurt brand Activia found the Halo hitmaker and the likes of Lizzo, Adele, Rebel Wilson, Jameela Jamil and Chrissy Teigen are the stars people find most empowering when it comes to body acceptance.

In 2018, Beyoncé, 39, spoke about how she changed her approach after putting “pressure” on herself to look how society says she should.

She said: “After the birth of my first child, I believed in the things society said about how my body should look. I put pressure on myself to lose all the baby weight in three months, and scheduled a small tour to assure I would do it.

Looking back, that was crazy.

I was still breastfeeding when I performed the Revel shows in Atlantic City in 2012. After the twins, I approached things very differently.”

Locally, body positivity has been a growing movement that has been teaching women to love themselves in all shapes and sizes.

Photographer and plus-size model Lesego Legobane

is one of the few people who have been shining a light on embracing your body as is.

Her message: “A beautiful woman is one who is content with her flaws and accepts herself as she is, and doesn’t need anyone’s approval or validation about how she looks.”

Blogger Mangal Parinay says it’s important to love yourself as that can affect your relationship.

“Unless you are at peace and happy with your body, how can you think others will appreciate your body?

When we are more connected within, it’s easier to connect with others and a pleasure to be around. You must be confident about your body so that others acknowledge it as well.”

She also said there was no such thing as a perfect body. “Wishing to flaunt a perfect body is truly an unrealistic approach. You have two hands, a pair of legs, eyes, ears, while there are few people who can’t step on their feet. So, love your imperfect body with all your heart.”

The body positivity movement continues to grow as more women reject the one-sizefits-all approach to beauty standards. | Jennifer Enujiugha

SPENDING THE PANDEMIC TALKING TO YOURSELF? YOU’RE NOT ALONE ZACHARY PINCUS-ROTH

ONE bleak pandemic day, Aisha Tyler caught herself vacuuming the inside of her freezer. Then she scolded herself. Yes, out loud.

“You’re insane,” she recalls saying. “What are you doing?

You have to stop this right now.”

Sometimes the Los Angelesbased actress will shout an expletive and tell herself to “snap out of it”. On brighter days, she’ll congratulate herself on what a good job she’s doing and call for a celebration.

“I have definitely announced happy hour in my apartment several times to no one in particular,” she says, “and then I’ll tell myself what a cute martini it is, and I’ll tell myself it was delicious.”

Humans leave little unspoken, and this past year, as many of us have avoided social events and worked from home alone, we’ve been forced to talk out loud to the only person still around to listen: ourselves. Sure, it may take the form of bantering with our pets, scolding the politicians on TV or cajoling our malfunctioning printers, but that’s really just another way of hearing our own voice, helping us discern what exactly is going on inside that head of ours.

Many self-talkers worry others would think they’re crazy. But no one is there to know.

Living alone, I’ve noticed my own tendency to talk to household objects, calling them “thing” or “man”. I scolded the toppling bottles in the fridge for “making trouble”.

What’s going on here?

Charles Fernyhough, a psychology professor at Durham University and author of The Voices Within: The History and Science of How We Talk to Ourselves, says research shows people talk out loud more when under stress or facing cognitive challenges – and that it can be helpful for children when solving puzzles or other tasks.

He likens it to writing something down on paper. “If you’re putting words in the air,” he says, “it might be easier to hang onto them.”

That’s the approach of Danielle Lupton, a political science professor in her 30s at Colgate University who’s been working from home and rousing herself from the couch with vocalised orders like, “After this episode, you’re going to get up and wash the dishes”.

“It’s a public commitment you say to yourself,” she says.

Not all self-talkers are quite so comfortable with their new habit. “What’s the point? The sound doesn’t need to come out. You’re already in there,“ says Mike Carrozza, a 29-yearold standup comedian. To him, it feels like “the pandemic won another bit of my normalcy”.

Some self-talkers amuse themselves by deploying

personas and accents. While binge-watching The Crown, Elisabeth Rivette, a law student at St. Louis University, started to speak to herself as Margaret Thatcher. “I’d be cracking myself up about how to pronounce pillow or lamp or something,” she says.

Gary Mansfield, 63, pretends he’s talking to his two adult

DON’T worry if you talk to yourself. | ANDREA PIACQUADIO Pexels

daughters as he embarks on his daily walks of up to 16km.

“Don’t do anything stupid,” he’ll say. Or “wash your hands.”

He’ll also fantasize about winning the lottery, vocalizing how he would split up the

prize: “$35-million for Avery, $35-million for Sydney ...” He knows it’s fake. But it makes him feel better, articulating how he could give his daughters a life they’d never expect.

“I think it’s just a fantasy of

everything being perfect.”

Our urge to talk reveals just how much covid-19 is a mental test as well as a physical one. When William Broyles Jr. was writing the screenplay for the 2000 film Cast Away, he stranded himself at a deserted Mexican beach, to research the tactics of survival. But one day he went to spear his morning stingray and met a volleyball that had washed ashore. He decorated it with seashells and seaweed, and started talking to it. Broyles recalls that eventually, “I stopped and said – to him but really to myself – ‘Idiot! This is the movie!’ It’s not about physical survival, it’s about connection. Talking is how we connect. It makes us human.”

It was praying aloud that also kept April Harris, 44, going during her 32 days in quarantine with a deep cough at the California Institution for Women in Chino, California – not just self-encouragements like “I can do this” and “You got this, April”, but repeated declarations like “by His stripes, I am healed”.

“I would pray for our country and for a cure to this virus,” she says in an email from the prison, where she has spent 24 years but had never previously talked out loud to herself.

“Now I pray that I am covered

by His blood, not wanting to endure that again. I pray for the women who are in isolation now.” | The Washington Post

WRITE

your way to better health VIWE NDONGENI-NTLEBI

JOURNALING is one of the most relaxing and therapeutic things you can do for yourself.

I’ve always been one to write down my thoughts and emotions. I kept a diary throughout my teen years and early twenties but fell out of the habit.

While a friend of mine was going through depression and anxiety four years ago, we read that journaling may help with dealing with that area of her life.

We hopped on to the journaling band wagon again and started journaling every Sunday.

While we started journaling in a book, I felt that it was too much effort and moved to journaling on my phone instead.

Going back to what I had written and how grateful I was at some point, evoked those same feelings when reading what I had journaled.

There are the obvious benefits, like a boost in mindfulness, memory and communication skills. But studies have also found that writing in a journal can lead to better sleep, a stronger immune system, more self-confidence and a higher IQ. On Sunday nights I’d have the most peaceful sleep, it would feel like I had just had a therapy session.

Research out of New Zealand suggests that the practice may even help wounds heal faster.

KEEPING a journal can be therapeutic. | POLINA KOVALEVA Pexels

How is this possible? James W. Pennebaker, a social psychologist at the University of Texas at Austin who is considered the pioneer of writing therapy, told the New York Times there isn’t one answer.

“It’s a whole cascade of things that occur,” he said Labeling emotions and acknowledging traumatic events – both natural outcomes of journaling – have a known positive effect on people, Pennebaker said, and are often

incorporated into traditional talk therapy.

If you are looking for an emotional outlet, then journing may be one of the solutions.

If you are ready to start with your pen to paper, here’s the thing: there are no actual rules to journaling. You can start by writing one sentence every day.

If you’re having trouble with a paper and ink journal, you can write it down on your phone or any electronic device or you can even start a blog.

How to get started with meditation If you are new to meditation, choose one technique which suits you and try introducing it into your daily routine DESPITE its immense health benefits, getting started with meditation can be challenging.

According to Sarvesh Shashi, Founder, SARVA and Diva Yoga, the big question of “how to meditate” can be answered in so many ways really because it has no single answer and is so subjective in nature.

He says: “If you are new to meditation, choose one technique of meditation which is easy or suits you and try bringing it into your daily routine.”

Choose the same time of the day if possible and try to find that silent corner of the house where you sit to meditate.

You can keep some plants around you and a soft pillow at this place and can choose to come back to this place every time you want to meditate Set a time of 2 minutes to start with, which you can slowly increase as per your comfort Start simple. Find an anchor or a point of focus, it can be your breath, it can be the sounds around you, it can be the eyebrow center or simply focusing on your pulse or

heartbeat Bring your attention to your anchor and try to keep the attention there. Every time your mind wanders into future past thoughts bring your attention back to your anchor It may sound and even be difficult to focus attention if one is a beginner, but keep at it, says the yoga master, adding that with regularity and daily practice, one will be able to increase the time for which they sit for meditation and slowly, they will notice themselves getting better at it.

SOME MOST-PRACTICED MEDITATIONS l Focus or concentrative meditation, where you will have a point of focus for your meditation. It could be your breath, or any such anchor l Mindfulness meditation is somewhat similar to focus meditation, in that we look at our thoughts from an objective point of view, without judging them.

We just observe the thoughts and let it pass by without holding on to one thought obsessively

l Movement based meditation, where one is active from the body and the entire focus is on the movement and nothing else, you are deeply focused and this can bring you to the stated Dharana (onepoint concentration) l Mantra meditation is also one very effective and active form of meditation where one can chant some of the Sanskrit mantras.

One begins with a simple or short mantra like ‘Om Shanti Shanti Shanti’ and repeats this mantra for a few times.

This helps bring the vibration of the mantra subconsciously in the mind and body and get deeply engulfed in the state of concentration on the mantra l Visualisation is also a very effective way to meditate. One draws a mental picture in the mind – anything visual which will calm the mind down, like a beautiful scenery or recalling some good memories or visualising healing of the body. | IANS

HOGSBACK EASTERN CAPE The area is known for indigenous forests, waterfalls and trout fishing. The large gardens in the surrounding area also include exotic plants from all parts of the world, and is a destination and tourist attraction among international and South African tourists. Apart from "the Hogsback", the tallest peak in the area is the 1 954m Gaika's Kop. There are a number of hiking routes and walks that take walkers through the forests, up mountains, and to great viewing points. Hogsback is 144km or 1 hour and 45 minutes drive from East London.

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| INSTAGRAM

EMDONENI LODGE Located on a small game farm with sand forest vegetation, in the heart of Zululand, Emdoneni Lodge & Spa has spacious accommodations.

This place is a great escape while enjoying nature and pampering.

Emdoneni Lodge & Spa has elegantly decorated chalets and private patios. It also boasts cat tours.

THE SUNSET DOME TULBAGH, WESTERN CAPE Host Jenny created this rental, which is situated on a 270-hectare farm among water and trees. The self-catering accommodation offers electricity, a fridge, a gas stove and other essentials to make your trip comfortable.

The shower facilities overlook the dam and the best place to see the sunset. Nature lovers will enjoy swimming, fishing, mountain biking, hiking or the outdoor bathtub.

| INSTAGRAM

PLACES TO VISIT

WHEN YOU NEED TO UNWIND

VIWE NDONGENI-NTLEBI viwe.ndongeni@inl.co.za

| SUPPLIED

SOLO travel for self-discovery is growing, with many people exploring and getting away to get quiet and alone time.

With most people needing some time out due to the pandemic, we are seeing more people choose to combine travel with their well-being.

Physical benefits are that it helps with fitness and cardiovascular health, helping the body with the cleansing of organs, muscle tissue and joints.

Yoga also creates a healthy weight and balanced metabolic system while it helps the body with muscle stretching and toning.

Here are three beautiful and peaceful retreats you can enjoy.

TRAVELLING can make you happy, a study has shown. | ARTEM BELIAIKIN Pexels

Travel can light up your life DO YOU travel often? If so, then there are chances that you are leading a much happier life than those who don't venture out at all – a whole 7% more – reveals a new study.

The study, published in the journal Tourism Analysis, showed that participants who reported regularly travelling at least 120km away from home also reported being about 7% happier when asked about their overall well-being than those who reported travelling very rarely.

“While things like work, family life and friends play a bigger role in overall reports of

well-being, the accumulation of travel experiences does appear to have a small yet noticeable effect on self-reported life satisfaction,” said Chun-Chu Chen, assistant professor at Washington State University.

“It really illustrates the importance of being able to get out of your routine and experience new things,” he added.

For the study, the participants were asked about the importance of travel in their lives, how much time they spent looking into and planning future vacations, and how many trips they went on over a year.

They were also asked about their perceived life satisfaction.

Out of the 500 survey participants, a little over half reported going on more than four pleasure trips a year. Only 7% of respondents did not take any vacations.

Based on the results of the study, Chen said travel companies, resorts and even airlines could launch social media campaigns, such as creating hashtags about the scientific benefits of going away on holiday, to spark people's interest in discussing their opinions about travel. | IANS

5

FUN YOGA POSES FOR KIDS OWL POSE

children to counter these stressors, as they create the download or Start by sitting upright on process time necessary to your haunches. Put your palms WHILE yoga is well-known put their sensory world into together, bending your back to for improving strength, perspective,” said Manson. close your wings. concentration and relaxation, Adding that it goes Make your eyes wide and slowly experts say it can also help without saying that when move your head from side to side. children socialise better at children learn techniques Benefits: home and school. for relaxation and inner Strengthens legs For children, there are fulfilment, they can more easily and improves balance enormous benefits to doing navigate life’s challenges. and focus. yoga. Physically, it enhances their Cami Barausse, a kids yoga flexibility, strength, co-ordination, instructor at Yogibears, said kids and body awareness. In addition, their yoga aids in establishing and concentration and sense of calmness and growing confidence in children relaxation improve. through the Socially it allows them realisation to interact with other kids in a relaxed and different environment to school and home.

Suzie Manson, a senior yoga teacher of Yoga 4 Kids, says there is an increase in the number of children suffering from sensory dysfunction, ADD/ADHD, learning difficulties, dyspraxia, dyslexia, low and high muscle tone and autism, to name a few.

Manson said children are becoming more and more conscious, with media-provoked body issues surfacing far earlier than we’d care to admit, and depression and anxiety becoming prevalent.

“Yoga therapy and mindfulness and well-being practices can help our

VIWE NDONGENI-NTLEBI

DOWNWARD DOG POSE Get on all fours and breathe in.

As you breathe out, lift your ‘tail’ (hips) towards the sky, straightening your arms and legs to create a triangle shape with your body. of Hold the pose as long as you their like, taking deep breaths. abilities Benefits: as well Strengthens the upper as their arms and aligns the limitations. spine.

She said by learning to accept and appreciate both their mind and body and through a consistent, conscious and mindful approach, children are able to improve at anything they set their minds to. This improvement breeds confidence.

“Self-confidence grows when we break through CAT OR barriers COW POSE we Get on all fours with your hands directly under your shoulders and your knees under your hips. Your palms are pushed into the floor and your fingers are wide. Keep your feet parallel behind you. Breathe in and point your nose up to the sky, making a deep arch with your back and meowing like a cat. Tuck in your tummy, tuck in your chin and moo like a cow.

Repeat as often as you like.

Benefits: Calming, increases spine flexibility and releases tension in the back.

TORTOISE POSE Sit up straight with your legs forming a diamond shape in front of you and the soles of your feet touching.

Bend forward and slide your forearms under your shins.

Rest your forehead on your feet, and enjoy the relaxing feeling of being safe might and alone. previously Benefits: have not Stretches the spine, encourages thought flexibility in the hips and possible. Yoga quiets the mind. is the practice of connecting the mind with the body whereby we don’t only overcome our physical constraints but our mental ones too,” said Barausse Manson says children of all ages can do yoga.

Babies can start as early as six weeks, to encourage body awareness and bonding with mom.

“Yoga supports babies in the developmental steps that lead to walking. Yoga is also great for toddlers, provided it’s modified for their quickmoving bodies and minds. Older kids can do yoga in a playful way, with more detail added to poses.

Tween classes can then involve more depth and cover topics like anatomy and meditation,” she said.

Manson suggests these five kid-friendly exercises to try with your child:

TREE POSE Stand straight with your arms hanging gently at your sides.

Shift your weight on to your right leg.

Place your left foot against your right calf or inner thigh (never on the knee!).

Slowly lift your arms up into prayer position, or high above you like the branches of a tree.

Keep your belly strong and your eyes focused ahead of you.

Repeat on the other leg.

Benefits: This pose stimulates the left and right hemispheres of the brain, it improves focus and balance, and it stretches the upper body.

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