Oriental Dance Studio - Sydney, Australia

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Ahh the wild joy in her dance. I feel free just watching this!

Dance wherever you may be Goddesses 💙🧜‍♀️

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Art of Wellness number 22 VISUALISATION.
The brain can't tell the difference between having visual an experience and bringing the image into your mind through visualisation.

When you bring to mind a treasured memory, the neural networks light up in the same pattern that they were created and trigger a similar sensory and emotional experience. Every time you activate a memory and replay it the same way you remember it, this network becomes stronger. Like a groove in a record getting deeper. You can visit this special place in your minds eye to bring about the feelings of calm, connectedness, support, exhiliration or any other associated quality you want to generate.

When you access a trauma network in your mind-body, you can change parts of the visual story line to alter how you experience the memory next time it arises. If you use relaxation, grounding techniques and reframe your beliefs about the story during visual recall you change how the memory is reconfigured back into your brain and body. Like a computer file that you update. You may need the support of an experienced healer to guide you safely through this process.

PRACTICE: Sit in a comfortable position and close your eyes. Take a few calming, deep breaths and ask yourself what you need in this moment. It could be love, confidence, energy, calm, connection, support, strength, balance or a sense of safety.

Think of a time when you experienced this quality. If you can't recall a time you can create an imaginary scene in your minds eye.

Bring this scene to life with your imagination. Explore the scene in detail.
What colours do you notice?
Where do you observe movement or stillness?
How close are you to the experience?
Can you look around the scene and create more depth and vibrancy?
Play out the scene in your mind.

Now begin to breathe through the scene. Inhaling the quality you chose to evoke into your body and the space around you. Exhale anything that limits or blocks your intention.

Bathe in the sensations you have generated for a few minutes.
Journal your experience.

Original art by Popi

Art of Wellness number 21 PLAY.

if you observe children and animals engrossed in play you may think that this is a meaningless use of time. What is going on inside their brains and bodies and in their social world is tremendously beneficial.
During play, the body strengthens itself for development of muscle tone, endurance and flexibility. Young children develop the strength they need to walk and adults who play often maintain younger bodies for longer.

Inside the brain and nervous system there are millions of connections being made every second in young kids and adults maintain brain health and can produce new brain cells in the hippocampus, the seat of memory, improving brain flexibility and processing power. Learning is enhanced as are executive brain functions like memory, attention and planning.

The nervous system learns to regulate itself, improving heart rate variability which is a measure of vagal tone. Good vagal tone means you can deal better with stress and can deal more effectively with emotions.

The social learning that children receive through play is immense. They practice co-operation, negotiation, communication, compassion, empathy and problem solving skills to name a few. Social play in families and in relationships strengthens bonds and mitigates the stress of disagreements.

Play improves your mood, raises your energy level and has an infectious effect on those around you.
Play makes you more creative and less critical of yourself and others.

Take life a little less seriously sometimes.

Here I am on a slide expressing my inner child before my massage with

PRACTICE:
Think back to when you were younger and what forms of play you used to prefer.
Observe children/animals playing and notice their movements, emotions, energy and flow.
Set yourself a playdate with yourself or a fun person/people on a regular basis.
Let go and fully participate in exploration.
You may choose something physical, crafty, sporty or mental. Mix it up.
Notice how your body reacts and how your mood and energy shift.
Hit play and repeat.

Art of Wellness number 19, CHOICES.

During counselling with a 6 year old who chooses the art room for every session we often freely create our masterpieces.

I was painting this tree and said, I don't know what I'm painting but I'm enjoying myself. He looked at my creation and with his youthful confidence said "That's an option tree". He had been taught in school to think of his options like branches on a tree and to make a decision based on the best potential outcome. And so it was to be an Option Tree that I hang on my office wall to remind me of my little teacher.

Studies suggest that we make around 30 000 choices each day. Most of them have become routines and patterns which helps to preserve our mental energy.

At their most basic, choices are what we say yes or no to in every conscious or subconscious moment.

Yes and no are the shortest words in most languages, early in our language acquisition and the most powerful words we can use. They don't need to be spoken aloud. More often we say yes just by showing up or tuning in. And we say no by avoiding, zoning out or procrastinating.

Are you conscious of what you are saying yes to in this very moment?
How would it feel to say yes or no more consciouly in this moment.

If you are resting right now, you may be saying yes to being and no to doing.

If you are procrastinating by scrolling through social media how much longer will you choose to say no to the task you have been avoiding?

How does it feel in your body to say yes to your dreams compared with saying yes to those of others?

In a social interaction, how can you negotiate an option that you both honestly say yes to ?

PRACTICE: Notice the subtle choices you make from waking until bed time.

Choose one pattern of behaviour that you want to change. Ask yourself, how would it feel if I said yes or no to this choice?
Put it to the test.
Evaluate how it shifted feelings within you, behaviours of others and shaped the rest of your day.
Write it in your journal to keep a record of your self discoveries.

Art of Wellness number 18, INTENTION.
If you are clear on what your intentions are you are more likely to attract what you most desire into your life. Refining your intentions each day keeps you moving towards what is most important to you. Consciously plant a daily seed of purpose that focuses your thoughts, emotions, words and actions. Design your garden of intention seeds so that they are pleasing to your inner values.
Intrinsic values are the ones that come from deep within you such as growing loving connection, infinite gratitude or forgiveness. Extrinsic values are often related to what our ego desires or what we think other people or society expect from us like being financially succesful, popular, or attractive according to social norms. Extrinsically based intentions often become weeds in your garden because they overpower your personal dreams with the expectations of others. Having no clear daily purpose leaves you open to having your seeds washed away in the next rainfall.

PRACTICE: Plant your seed/s of intention each morning.
Create a mantra that brings it into present moment awareness by using "I am" before your chosen intention and emotion language eg. I am pasiionately creative, I am peacefully loving, I am abundantly energetic. Write this down or repeat it in your mind and out aloud.
Visualise how you will act and interact throughout the day to deepen the roots of your intention.
Move your body or shift your posture to get a kinesthetic sense of the strong stems and branches reaching towards your goal.
Sense the feeling of your intention in your body as if it was present right now. Cultivating the vibrant flowers or fruit of your garden in your heart and body.

Share your intentions with us here or with people that are supportive of your dreams.

Digital art by Popi Iatrou

Art of Wellness number 17, REFLECTION.
As the Earth spins it's back to the sun the veil of night allows us to observe it indirectly as it reflects off the surface of the moon. The moon sings the praises of the sun to the dark side of the Earth.
When you are unexpectedly told that someone has spoken highly of you, how do you receive this? Does it give you a warm inner glow like the gentleness of moonlight? Do you struggle to receive praise directly? Do you notice your mind automatically invalidating this description of you, your eyes averting the sunny glare of a first-hand compliment?
Can you easily list your strengths and qualities? What do you say to yourself about your past decisions?
Take a step back and reflect upon your inner monologue.
How often do you speak kind and encouraging words to yourself and others? How often do you empower your self and others with words of encouragement?

PRACTICE: Take time to sit quietly with these questions and reflect on which areas of your life your self-talk limits you. In which areas of your life do you exude self confidence?
How can you be less of a bully and more of a coach to your mind? Write down some of your most inspiring ideas in a journal and reflect on them every day for a week. Notice how this affects your posture, mindset and actions.
Take the opportunity to compliment the people in your life that you appreciate. Notice how easily they receive this praise.
Share your reflections here or with other supportive people in your life.