Innehållsförteckning för Issue 7 från WellBeing Being

Aplite House is a sanctuary in itself, however there are many other natural wonders to discover in Freycinet National Park. Coles Bay: enjoy brunch with a view of the Hazards mountains or Tasmanianmade ice-cream Wineglass Bay hiking trail: walk up to the famed lookout and/or hike down to the beautiful beach Bicheno: great spot for surfing and swimming, or grabbing a coffee and groceries Honeymoon Bay: invigorate the body with a cold dip Cape Tourville Lighthouse: gentle and picturesque walk to the scenic lookout, also an ideal spot for whale watching…

Most Westerners live in a world where comfort is king: We’re able to change the temperature of the room with the click of a button; we can flee from uncomfortable thoughts into a Netflix binge. It’s also true, however, that we cannot truly escape discomfort — in one way or another, things that make us uncomfortable are bound to show up in our lives. It might be in the form of illness or niggles in the body, winding up alone in an unfamiliar environment or having a difficult conversation. As Buddhism teaches us, pain and suffering are part and parcel of being alive. Buddhists believe that the path to liberation comes from accepting, rather than resisting, this simple fact. Yet not only do we benefit from accepting the inevitability of…

Meditation practice Find a comfortable and quiet place to sit. Close your eyes gently and rest your hands easily in your lap. Begin by taking a deep breath inward and exhale slowly. Take another deep breath and exhale slowly. And a third. Keep your eyes closed gently, breathe regularly and just tune into the rhythm of your breathing body. Feel your body relaxing into the chair or cushion. If you feel obvious points of tension, breathe into those points and let them relax. You might bring your attention to where you feel the breath moving in your body — is it in the rise and fall of your chest or belly? Maybe in the wisps of air at your nostrils? Simply breathe in, and breathe out. Knowing in this moment…

Many of us have expectations around what our life should look like and what we want to achieve. Have you ever stopped to consider where your expectations originate from and whether they are actually serving you? Are they a healthy motivator for achieving your goals or are they causing you endless stress and anxiety? Healthy versus unhealthy Having realistic expectations of yourself contributes to healthy self-esteem. If you are frequently stressed, unfulfilled and highly self-critical, then chances are you are putting too much pressure on yourself. Expectations are the internal standards you set for yourself. If you are not living up to these standards, you can become frustrated and disappointed. Over time, this can erode your self-confidence. Unrealistic expectations can also mean your goals and values are out of alignment.…

Brené Brown poignantly and simply describes courage as, “Learning to be brave and afraid at the exact same time.” I used to facilitate weekly reflection groups for individuals seeking support with their recovery from an eating disorder. In these groups I invited participants to think of an act of courage they demonstrated in the previous week, to write this down and to share it with the group (if they felt comfortable doing so). Participants would often express discomfort or resistance to this process. Sometimes they would minimise what they shared, choose not to share out loud (understandably), or struggle to come up with any examples. Each week I would gently remind them that everyone in the room had without doubt practised courage throughout the week because, put simply, courage means,…

What is friluftsliv? It’s widely known that the Scandinavian countries consistently place in the top ranks when it comes to the World Happiness Report — and Norway is no exception. Part of this happiness comes down to a Norwegian term that is not easy to translate but loosely means “free air life”. Friluftsliv, pronounced free-loofts-leev, refers to an outdoor lifestyle and Norwegians’ love of nature and getting out into the wild. Importantly, the concept also means enjoying nature without disturbing or damaging it — engaging with it with deep respect. Friluftsliv is integral to Norwegian culture and society. If you don’t like the outdoors, you basically have no business being in Norway! What might be considered a casual weekend activity in other countries is treated as religion in Norway –…

Recently I made the decision to move house. I went from somewhere that was very familiar and comfortable to somewhere that was new and unfamiliar. While I had known deep down for some time that where I was living no longer felt like home, once I made the actual decision and physically moved, my body’s response confirmed what I already knew. In the lead-up to my move, I noticed that I no longer felt at ease in my home; even the environment of my bedroom no longer brought me the same sense of comfort and pleasure that I previously welcomed. Yet once I finally made the move, it struck me how quickly my sense of unease passed and internal ease grew. I felt lighter in my being and experienced an…

As the fresh summer herbs fade and we transition into the cooler months, I find myself reaching into my drawer of spices. “Spicy” is often synonymous with the generous inclusion of chilli, but while I do enjoy that particular heat, what we are referring to here is the full range of aromatic flavours: fruity, floral, smoky, sweet, pungent and earthy, and occasionally just a mere whisper of an exotic scent that teases with its subtlety. Spices are the personality and the charm of a dish. Take a simple tomato sauce flavoured with garlic and onion. Add cumin, black mustard and fenugreek seeds and you’re heading to India. Or add paprika, cinnamon and saffron and you’re en route to Morocco. Spices are also the medicinal power of a dish. For eons…

Recipe by Natalie Zee / nataliezee.com Ingredients Base ½ cup pitted dates (chopped finely)1 cup raw macadamias (chopped finely)½ cup raw cashews (chopped finely)½ tsp salt1 cup shredded coconut3 tsp coconut oil2 tsp finely grated orange peel Top 4 large ripe avocados¾ cup Power Super Foods Cacao Powder1 tsp organic vanilla bean paste⅔ cup Power Super Foods Coconut Sugar2 tbsp of melted Power Super Foods Cacao ButterFresh berries, to serve Method Base Mix all ingredients. Press into lined cake tin base or pie plate and chill in refrigerator for 30 minutes (If the base doesn’t look as though it will stick, add 1-2 tsp of water to mix and a little more coconut oil). Top Blend all ingredients till smooth and creamy. Taste the mix; add more cacao powder or…

The idea of less is one of those ironic things, as the more you give, the more you receive. When you give your possessions away, you receive more space; when you give your best self, you receive great outcomes, opportunities and interactions; when you give your money away, you receive material, educational or theoretical goods in return (ie shopping, courses). The constant between these examples is that, while we are losing something, what we gain in return can be far more valuable and beautiful, and can act as a pathway to a greater sense of being. The past year and a half has been a time like no other; our realities changed beneath our feet. With the constant shifting of our lives, we had to learn how to deal with…

1 Tapas You might like to start with a sankalpa (intention), such as, “To cultivate presence,” and then design your tapas around this. It might involve withdrawing from technology after 5pm every day, for example, or meditating for 10 minutes each morning. 2 Cold water immersion “We have been alienated from nature, but the cold is capable of bringing us back to what we once had lost,” writes Dutch extreme athlete Wim Hof, who has been largely responsible for popularising cold therapy in the West this past decade. He refers to cold therapy as “positive stress”. You might practise cold-water immersion with daily cold showers (start with 30 seconds, and then work your way up to five minutes) or ocean dips. 3 Yin yoga Often thought of as a relaxing…

Isn’t it marvellous to witness children run around in circles until they’re red in the face? Or see them paint without restrain — fingers and all? Or listen and watch as they act out imagined stories with their toys, friends or sticks and leaves? It’s fascinating how they can simply just do things, for no reason at all, have an amazing time while doing it and feel either more energised or wonderfully sleepy by the end. This phenomenon is called “play”. We all used to do it, but somewhere between childhood and adolescence, we begin to believe it is pointless, unproductive, immature and best left for the tiny humans. But what if I were to tell you that this forgotten practice is the key to becoming just the opposite —…

“People usually consider walking on water or in thin air a miracle. But I think the real miracle is not to walk either on water or in thin air, but to walk on earth.”— Thich Nhat Hanh Walking is one of our most natural, intuitive ways of moving. It’s something we learn in our early years of life and is a lifelong tool we can draw on to nurture our health, and not just physically. When practised mindfully, walking can also nourish us mentally, emotionally and spiritually. Like a moving meditation, walking is a grounding activity when actioned with presence. It’s a form of doing that takes us into a state of being. From the stressreducing effects of spending time in the great outdoors to walking’s ability to improve cardiovascular…

Reflect on the expectations you have for yourself in all areas of your life. You may want to consider areas such as career, education, home life, relationships and even possessions. It can be an interesting exercise to stop and reflect on the role that material possessions have in your life and the perceived happiness they bring. A good way of completing this exercise is with free journalling (otherwise known as “stream of consciousness journaling”). Do a short meditation, or take 10 long, deep belly breaths. Then put pen to paper and write down whatever comes to mind. For each expectation you have identified, consider the following: Is this expectation causing me unnecessary stress? Is this truly what I want for myself or does it come from an external source? What…

A willingness to be who you are; to be seen as your authentic self and to witness others as their authentic selves. Sharing your experiences and feelings with others (when things go well and also when things don’t). Giving yourself permission to feel and express joy, care, hope or excitement when there is a risk that something won’t work out (and that others will know you would feel sad or disappointed if it doesn’t work out). Choosing a different path to the one you thought you were meant to take/told to take or the one that didn’t work out how you’d hoped. Doing something for the first time. The beginning or ending of a relationship. Taking responsibility for your actions after a mistake or argument, instead of avoiding or blaming…

Q: You’ve just released your new Smitten Merino winter range. What will we find in the collection? A: We love winter at Smitten Merino as we’re all about wool, warmth and layering soft merino clothing that is relaxing and easy to wear. This year we are bringing out some beautiful pieces in chocolate/espresso: a polo-neck dress and long drape cardigan that works with our mustard skirt and tops. Also, some new dresses coming in gumtree green. This colourway is soft and earthy, works with chocolate and is flattering to most colour complexions. Another new colour this season is navy/ivory fine pinstripe. All our pieces are designed to be easily mixed and matched. Q: Please tell us about your new sleepwear and dressing gown range. What materials are used? A: One…

Internal wisdom. Notice how you feel internally (eg tension versus ease) when you’re in different environments, surrounded by different things or in the presence of different people. Pay attention to this, and use it as information to guide what you need and/or where you need to be. Seek comfort. Honour your needs by spending time in environments that leave you feeling “at home” (ie at ease, comforted and grounded), especially when you feel you need it. Connect with your senses. Observe through your senses (eg sight, sound, touch, taste and smell) what gives you a sense of calm, comfort and pleasure and surround yourself with these things. For me, it’s listening to music, being surrounded by fresh flowers and plants, placing photos of loved ones nearby and having fun (often…

Crispy Sweet Potato Gnocchi Serves 2, preparation time 60 minutes, cooking time 30 minutes Thank me later. Golden and crispy on the outside, and warm and gooey on the inside, just how a good — no, great — gnocchi should be. 1 cup raw cashews2 medium sweet potatoes, scrubbed (about 1 ½ cups when mashed)½ cup tapioca starch or arrowroot starch1 teaspoon garlic powder¾–1 teaspoon quality sea salt oil of choice½–1 serving Cashew Cream* Serving suggestion: ½ cup red cabbage, washed and finely sliced4 large zucchinis/courgettes, spiralized or sliced into thin noodlesfresh chives, washed and finely sliced If you have not already made the Cashew Cream, soak 1 cup of cashews in hot water and set aside. Line 2 large baking trays with baking paper and set aside. Bring a…

Health at home “Take care of your body. It’s the only place you have to live.”— Jim Rohn Standing Desk Stretch Now Anyone who works from home or has a desk job knows the lethargy that can manifest from sitting all day. This is where a standing desk comes in handy. Stretch Now’s ergonomic standing desk features a modern, earthy design and is super spacious, offering plenty of room for your machinery and knick-knacks. I find myself drawn to standing whenever I feel fatigue kicking in, often in the mid-afternoon, and it’s also a great way to begin and end the workday while I’m going through emails. On the other hand, creative processes like writing and editing feel more ideal to do while seated. Being able to seamlessly flow from…

“Buy less. Choose well. Make it last.”— Vivienne Westwood Ingrid Leggings & Freja Crop Top & Heal Sweatshirt Mantra studio.k.yogawear As a yoga teacher, I spend a lot of time in active wear and believe it’s important to wear eco-friendly garments, with studio.k.yogawear’s range a great option for this. The organic, ethical and eco-friendly Swedish yoga and casual wear brand creates timeless, high-quality garments for your yoga practice and beyond. Founded by designer duo Miki and Rikard West, the creative and conscious couple combined their passions for fashion, sustainable living and yoga into studio.k.yogawear. The garments are ethically produced in Bali by women in a women-owned factory using organic, recycled and sustainable fabrics and practices. The Ingrid Leggings and Freja Crop Top work as a great duo for practising yoga.…

Recipe by Natalie Zee / nataliezee.com Ingredients ½ cup coconut oil melted1 ¼ cup Power Super Foods Coconut Sugar¾ cup Power Super Foods Cacao Powder½ tsp salt1 tsp vanilla extract2 large eggs or egg replacer, eg chia egg⅓ cup almond meal3 Tbs tapioca starch2 Tbs Power Super FoodsCacao Crunch or Cacao Nibs Method Preheat oven to 175°C (155°C fan-forced) and line a 20 x 20cm baking pan with baking paper. In a large mixing bowl whisk together the coconut oil, coconut sugar, cacao powder and salt. Then whisk in the vanilla and eggs or egg replacer. Lastly add in the flour and tapioca and whisk until smooth. Pour the batter into the lined baking pan and sprinkle on the cacao crunch or nibs. Bake for 30-35 minutes. When done the…

“Look deep into nature, and then you will understand everything better.”~ Albert Einstein Peninsula Hot Springs Anyone who has floated out of a deeply relaxing day spa experience knows the feeling of wishing that rather than getting in the car and driving home, you could lay down your weary bones and stay the night instead. This is exactly what you can now do at Victoria’s Peninsula Hot Springs. Nestled in a quiet spot beside a lake towards the back of the property is a constellation of luxury safari-style tents that aren’t quite done justice by the word “glamping”: each eco tent boasts a king-sized bed, ensuite, dressing room, day bed, heated terrazzo flooring, coffee machine and more. “There are earplugs in the room in case the sound of the frogs…

From the moment we are born, we are learning. We remain life-long learners, however sometimes we can lose the passion or confidence to throw ourselves into something completely new, or to try our hand at something we haven’t succeeded at previously. When was the last time you tried something that challenged you? That stripped away any bravado and put you back into the role as the learner? Perhaps it’s signing up for a cooking or language class, dipping your toe into a new career, learning a sport or hobby, or relearning a childhood skill. Becoming a novice again The latter has often been the case for me. As a young girl I loved to swim, however during puberty, body insecurities kept me away from the pool — no way was…

What do Hogwarts humanitarian Emma Watson and social media yogi Jessamyn Stanley have in common? Both wonder women suffer from imposter syndrome — a feeling of chronic selfdoubt — and it can affect anyone. Here’s how to spot it and stop it taking over. Imposter syndrome, who are you? First discovered by US academics in 1978, imposter syndrome is “an internal experience of intellectual phoniness” where people believe they have tricked others into thinking that they are more capable than they really are. Pauline Rose Clance and Suzanne Ament Imes focused on women in this study, but men experience it too. One hundred and fifty women told Pauline and Suzanne that they were terrified of being exposed as not intelligent enough. Instead, the women were incredibly clever; they just couldn’t…

Those words not only slayed, but healed me. As if to say, you matter — your voice, your experience, your perceptions and insights have value, and you can write them forth and these very words will awaken you to greater possibility. One morning when I was 22 years old, I woke up handcuffed to a hospital bed with no idea how I got there. And I was under arrest. It was seven words of the District Attorney, uttered with searing conviction, that saved my life: “You will not get a second chance.” I didn’t tell her that this was my second chance. Two years prior I was at a rowdy party drinking myself to oblivion in order to numb out a recent break up, when I wound up stumbling around…

Zen walking, a form of walking meditation also known as kinhin, is a present-moment awareness practice that is often done in conjunction with a seated meditation practice. In kinhin, the hands are held in the shashu position — a mudra where the fingers of the left hand make a gentle fist around the thumb and are held against the body, while the right hand gently covers the left. Moving very slowly and mindfully, kinhin usually lasts for six to seven minutes. Not only is it designed to give the body physical relief from sitting in meditation, kinhin also cultivates space in the mind by offering a calm, meditative awareness not only during the practice, but in the rest of life too.…

As a compassionate person, you’re likely called in when someone is in need or you’re there immediately offering your help before anyone can ask. Whether it’s a shoulder to cry on or practical help, you’re used to making yourself available to others. But this offer or expectation of help can become a burden, as you may feel overwhelmed by the dependency others have on you or burnt out by compassion-fatigue. While pulling away can rid you with guilt, it’s important to prioritise self-care. Compassionate boundaries will not only protect your energy, they can also lead to healthier relationships and improved self-esteem. Differentiating between compassion and empathy Compassion and empathy, while often used interchangeably, are not the same thing. Psychotherapist and counsellor Natajsa Wagner says that we all have a great…

Choose courage over comfort. Remember that acting from a place of courage is a choice and that the discomfort that comes from acting courageously is temporary, just like the short-term relief that comes from staying within your comfort zone. Courageous acts will leave you feeling both unease and ease. Be prepared to feel all the feels. Living with courage requires a willingness to experience both pleasant and unpleasant emotions — from love, joy and belonging to hurt, grief, fear and shame. Be mindful of assumptions. When you notice your mind making comparisons and/or assumptions about others and your perception of their sense of ease in doing things, try to let go of these thoughts and remind yourself that those around you may be acting courageously without you realising. Connect with…

Both a verb and a noun, retreat is an experience of connecting with an inner or outer sanctuary. It’s a sacred gesture of self-care and self-love. What does retreat mean to you? Where do you retreat to in order to find solace? What sorts of experiences feel like a retreat to you? Perhaps the notion of retreat is just as much about a physical space as it is about a mental, emotional or spiritual state. Wherever you feel at ease, relaxed and calm is an experience of retreat, which can manifest in your external world just as much as in your internal world.…

“Until one has loved an animal, a part of one’s soul remains unawakened.”— Anatole France Pets play a fundamental role in contributing to the health and happiness of humans. Making eye contact with your dog can trigger the release of oxytocin, while cuddling your furry friend can increase the production of serotonin. Not only are they a loyal companion who offers unconditional love, they’re also a great teacher of mindfulness, given their ability to naturally live in the present moment. Mindfulness is most easily described as bearing witness to the present moment — being aware of the sights, sounds, smells, sensations and tastes — and accepting it all without judgement. And interacting with your pet provides you with an opportunity to practise mindfulness by focusing your attention on the moment…

“True beauty is the reflection of your inner self radiating and touching others.”Ntathu Allen ICU Intensive Care Eye Serum Black Chicken Remedies With Black Chicken being my deodorant brand of choice, I was keen to try their eye serum — would it make me look any less tired? As no matter how much sleep I get (a lot), water I drink (litres) and good food I eat (tonnes), I still have noticeable circles under my eyes thanks to genetics. Each morning I rolled on the ICU serum, which hydrates and brightens the delicate under eye area through the use of natural ingredients such as cucumber seed oil, milk thistle oil and green coffee seed. I still found myself dotting concealer under my eyes some days, but I did notice that…

Wellness is more than being healthy through eating well and exercise. How we think, feel and engage with the world affects our cellular biology, or put simply, our overall health. Wellness is more than being healthy through eating well and exercise. It is creating a growth mindset, engaging in positive emotional practices and simple but effective “focused” practices, ultimately making long-term beneficial changes in several spheres of one’s life. Learn how to foster a life that nurtures a healthy mind, body and spirit in Nature Care’s popular Diploma of Holistic Wellness Coaching. Whether you are looking to join the coaching profession or to enhance your quality of life, this course will provide you with the tools to create a more positive, healthier and happier life, and motivate you on how…