Be the eye of the storm

My world fell apart on the morning of the 24 June 2016. I lost my home. Not in a physical way. Not in a practical way, although that is debatable. My sense of belonging was wiped out with the outcome of the Brexit referendum in the UK. This is a heartache I hadn’t imagined. Worse than losing a loved one, however tragically. No matter of reasoning with myself seems to heal the pain so far. It hit me particularly hard due to my family history, anyway all of this is actually irrelevant. Long story short, shit happened, continues on happening, some serious, some is just annoying. C’est la vie. I’m becoming more resilient, I’m being extremely cautious in my interactions with people and how I let them in, I’m rebuilding my tribe. Life goes on, the universe keeps on testing all this.

The point of all this is that my meditation practice evolved to this extremely useful session. I use it daily. My children use it. A few special friends use it. I really ought to share it to a wider audience. Enjoy. Pay it forward. I mean, donations will be welcome of course, but please share it to anyone you think will find peace of mind with this. All I ask is your feedback on it, and due recognition to this heartchild of mine.

There’s a recording kicking about, I’ll post this some time soon and will update this post.

The meditation

Settle in a comfortable position, observe the points of contact between your body and its support. Note the pressure points. Note the difference in temperature. Adjust your body. Breathe. Relax. Observe. Listen to your breath. Acknowledge the noises outside, the thoughts in your head. Allow them to pass. Listen to your breath. Feel your chest expanding. And contracting. In. Let go. Out. Observe its rhythm. The patterns. Is it smooth as the air comes in through your nostrils? Does it stutter? Breathe. Let go. Breathe in, and a little bit more. Let go. Breathe out longer. And then some more. Allow the breath to flow back in. Observe how it fills your lungs. Breathe out. Observe how your chest expands as you breathe in, and your rib cage too. Let go of the tensions. Relax. The noise around you is life that continues. Breathe in and enjoy stepping back for a moment, feel how the air fills your lungs, your shoulders rise, your chest expands your rib cage opens, your stomach lifts. Let go slowly. Follow your breath, its sounds, the feels, the change in energy.

Your eyes relax and are closed, your face is soft, allow a smile to form as you breathe in… and let go of any tension that remains.

Breathe in, stretch and relax your shoulders. Breathe out let go of any tension that remains.

Breathe in, clench and relax your arms. Breathe out let go of any tension that remains.

Breathe in, clench and relax your hands. Breathe out let go of any tension that remains.

Breathe in, stretch and relax your chest. Breathe out let go of any tension that remains.

Breathe in, stretch and relax your ribs. Breathe out let go of any tension that remains.

Breathe in, stretch and relax your stomach. Breathe out let go of any tension that remains.

Breathe in, stretch and relax your back. Breathe out let go of any tension that remains.

Breathe in, stretch and relax your hips. Breathe out let go of any tension that remains.

Breathe in, stretch and relax your lower back. Breathe out let go of any tension that remains.

Breathe in, clench and relax your buttocks. Breathe out let go of any tension that remains.

Breathe in, clench and relax your thighs. Breathe out let go of any tension that remains.

Breathe in, clench and relax your calves. Breathe out let go of any tension that remains.

Breathe in, stretch and relax your ankles. Breathe out let go of any tension that remains.

Breathe in, clench and relax your toes. Breathe out let go of any tension that remains.

Imagine light rooting out from your feet into the centre of the Earth, grounding your energy. Breathe in, be one, be present. The noises outside and the thoughts in your head continue while you are relaxed, grounded, with your breath, in control. Let them be, they form the wind around you. You are grounded. The wind picks up. You are centred. Breathe. Be the calm and surrounded by light in contrast to the storm around you.

You are merely aware of your thoughts and noises swirling as the wind around you. Breathe. Let them be. Allow the wind to go faster while you stay calm, relaxed, at ease, and breathe. You can observe the wind and the thoughts it has picked up. Some are situations. Some are perceptions. You are calm, relaxed, in control, and breathe. There are facts. There are noises. You are calm, relaxed, at ease, and breathe.

You are the eye in this storm. Breathe. Know that there used to be a version of you that would have jumped right in. That was then. Love them and let them go. Now you are calm, relaxed, in control, and breathe.

The wind around you picks up again. You remain in the peaceful centre. Watching. You can choose to grab one of the situations out of the wind. With love and compassion, you choose your response to unpick what you want, if you want, when you want. Or just let it go.

Breathe. You are present. You are grounded. You are calm. You are the eye of the storm and master of your response. You choose. Your time. Your space. The resolution you want to workout for you. Breathe. Allow the process to continue as you bring your awareness back to the physical world. Breathe. Return to your body. Breathe.

Observe the contact points between your body and support. Breathe. Stretch. Breathe out. Relax.

Touch the ground around you. Tap your feet, or and hands on the floor.

Place your hands over your eyes. When you’re ready, open your eyes, let the light in, gently tap your fingers around your eyes. Breathe. Enjoy how calm and relaxed you remain.

Keep that way, keep going with the ebb and flow of your day.

Reiki meditation zen eye of the storm feel good be wellMeditation and reiki. Photo credit Pixabay App.

With all my love, find your peace, be kind.

#BalanceLife #OptimiseFitness #RightFuel

Work hard, play hard, fuel right

What do pro athletes and professional parents have in common? Dreams and passion to do well in all they do, and the hard work it takes to show up no matter what. Such dedication can take its toll on our immune system.

What surprises me as a health coach is that while we take it for granted that athletes owe it to themselves to feed right, there seems to be an acceptance that professional working adults don’t take their body as seriously. Yet the demands are so similar… The relentless running around school drop off and/or pick up, clubs, running a house, leading a successful career comes with its share of challenges.


Athletes testimonials video

The change of seasons are particularly demanding on our immune system, and we see an increase of colds (man flu, because guys do tend to have worse).

Yet there are so many ways to prevent not only the fatigue but also dips in immunity.

Sarah’s 10 tips of the day to keep well

  1. Hydrate, it’s somewhat more difficult when it’s colder or humid outside
  2. Know your limits, and respect them
  3. Move your body, you’re a human, not a sloth
  4. Know your essential macros (natural carbs of the green type, protein of the lean type, fats of the mean type). I fancied a rhyme, just avoid processed crap at least.
  5. Know your essential micros (look for independently verified quality). See here to cover the basic needs whether you’re a sport athlete or a corporate pro parent.
  6. Rest and sleep
  7. Surround yourself with people who lift you up
  8. Follow your dreams, make a difference,
  9. Be “selfish” in your responsibilities, no one is coming to save you, you know what makes you happy, so get on to it.
  10. Be kind to yourself. Remember it’s about progression not perfection. Aim for the above, don’t beat yourself up if you slip up.

My passion is to build a better world and fill it with healthy people. If I can make it easy for you or you want to know more about how holistic health coaching can help, do get in touch.

#BalanceLife #Education #Mindfulness #Recovery #RightFuel

12 Tips to Survive Thesis, Reports, Case Studies and Other Big Writing Projects

One of my Facebook friends asked for tips on writing her thesis. As three and a half years of research (and with that sweat, existential crisis stress, fears, tears…) come to a close, now a potentially more daunting task begins. Writing a thesis, a final year report, or just any type of big writing exercise summarising a major piece of work is a huge undertaking. The output will be all that’s left of it, it is life defining and a learning opportunity in itself. I’ve got years of experience whether through my studies or work life, and every single time I have to write on a significant project there’s yet a new journey. Here’s the 12 tips I’ve come up with. Please comment with yours, they will help.

  1. Facts. Facts. Facts
  2. You actually know more than you think.
  3. Take breaks. Loo breaks. Screen breaks. Food breaks. Hug breaks (Partner, best buddy, be weary of random strangers). Schedule some regular breaks.
  4. CTRL+S every 5-10 minutes
  5. Work on the cloud, and/or evolve the versions
  6. Some days will be tough, especially just before a breakthrough of thoughts. It’s ok. Part of the process. You need a step back before you leap forward.
  7. Sometimes, especially towards the end, you may feel like giving up. Don’t. See points 2, 3 and 6.
  8. If you haven’t done so already, build your support network. Call someone who will lift you up.
  9. Nutrition is everything. Feed your brain (protein, greens, fats) as a human being. Supplement with omega 3 (check the shop for Biomega, but register first as a preferred customer for discounts!)
  10. Sleep. Unless you’re inspired, then indulge in a few more hours, but then have naps.
  11. Probably should be number 1, hydrate. With water, obviously.
  12. ENJOY! Every. Single. Moment. Of. It. The rough and the smooth.
Biomega recommendation by
#Education #OptimiseFitness #RightFuel

From A to K: Your Complete Vitamin Guide – Ask The Scientists

Photo by

An introduction to the basics of vitamins and how they help your health provided by my favourite bunch of PhDs.

Discover more about the vitamins your body needs. The explain everything you need to know — Read on

The topics covered include:

1 A Crash-Course in Vitamin Basics

2 The Two Main Categories of Vitamins














16 Time to Meet Vitamin’s Nutritional Companion—Minerals

— Read on


Water and water intake. A few facts.

Browsing FB I was going to share a seemingly fab post on water. Before I realised the snappy headlines were too misleading.

1. What is water?

When we say water, we mean the clear stuff that flows out of the mountain stream, and as least polluted as possible. If from the tap, then use a filter, at worse boil it.
It’s not coffee, tea, soda not alcohol (that includes beer my Brit friends). You may flavour it by infusing it with fruits and herbs, it’s nice.

2. How much?

The recommend amount is 0.033 x weight in kg. This is an amount in litres.
Add more if you exercise, and/or if you’re in a drier climate.

3. When?

Regularly! There are several variations on the theme, and my favourite is the common sense approach.
First as you wake up, to help flushing the system after the night’s rest. Add lemon juice for vit C, add lemon zest for boosting the metabolism. Temperature should be as close as possible as the body’s. (Too hot it kills the active elements of lemon, too cold it makes it difficult to digest).
Then, before meals. Quench the thirst before tackling hunger.
Between meals, same reason as above.
Never more than a half litre at a time, you don’t want to drown!

4. Benefits:
Clearer plump skin, because you flush toxins
Weight loss, because you don’t mistake thirst for hunger
Optimum performance (brain and athletic), because the right hydration fuels your body functions better
Energy, alertness, less grumpy, you name it! (By products of the three points above)

I think that covers it. Message me or comment if you have more questions on the subject.