Hello there,

How the blazes are you?

If you have school age kids I hope your half term hols went well; if it was anything like mine it was a juggle of work, sparklers and trick or treating!

This part of November always seems to herald change - with the leaves turning and a crisp nip in the air..

“...Just like moons and like suns,
With the certainty of tides,
Just like hopes springing high,
Still I’ll rise...”

— Still I Rise - Maya Angelou

So...

...Change. There's a lot of it about.

Following the news can sometimes feel unsettling - we need to adjust to those 'new' events reported and the attendant uncertainty they can carry.

Not all news is good news, and even positive change takes some getting used to.

In our own lives, changing career or returning to work after time away can feel stressful.

It's something I am often asked to talk on in the Love Your Return to Work Training.

The good news is (news again!), it's pretty normal to feel this way.

And - there is loads you can do to support yourself through the inevitable tides of change.

Tons in fact.

Too much for one newsletter! (watch out in coming weeks for more on this!)

Support, Self Compassion and Gentle Acceptance are all helpful.

As I've written on these before and you guys are busy people, here are 5 quick tips to bring calm despite the chaos. (Ones you can actually squeeze into that minute between patients, meetings or that sliver of time before your head hits the pillow...)

5 Quick Tips to Bring Calm

1 - Box Breathing - Use 4 breaths to trace the shape of a box in your mind's eye.

Take 4 counts for each breath.

Breathe in as you go up the first side; exhale to trace across the top of the box; inhale to drop down the second side, and finally breathe out to track back to where you started, completing the square.

2 - Move - No time for that run or yoga class?

Even a standing up to take a good stretch can be helpful. Can you stay standing for part of your working day?

3 - Gratitude - Name one thing you are grateful for right now.

It can be big or as small.

Why are you grateful for it?

4 - Nature Connection - If possible look out of your window at something green and natural.

Even looking at a house plant has been shown to help. Not possible? - try this.

5 - Mindful Breath - Notice your breath as it moves in and out.

What temperature is your breath as you inhale through your nose? And as you exhale - has the temperature changed?

With that I'm off to take a mindful breath before reading the news!

If you'd like help as you or your team navigate change just hit reply - some Resilience Training may be just the thing...

Interesting Nuggets for You

Want a shot in the arm of hope? - here is the whole wonderful poem by Maya Angelou.
Looking for an app to support your mindfulness practice? There is a new one just out from the Oxford Mindfulness Association.
If you want to explore nature connection more, come on our next retreat!
How about combining Movement and Nature? You can do it from home - click here.