Take a time-out for you

Category: Article or Blog
Published: Wednesday, 07 March 2018
Written by Sarah PJ White

With the year-end fast approaching, it can be easy to feel overwhelmed over Christmas, the New Year and what 2016 may have in store for you. However, regardless of whatever time of year we’re in, it’s crucial that you’re regularly planning time for yourself, as it will benefit your overall health and wellbeing, as well as your general happiness and mood. So why are these time-outs so important?

Slow down and give yourself time to process

General everyday life can be hectic, especially when it comes to family and work. We’re often on the go, from the minute we wake up until out head hits the pillow at bedtime – and this constant fast pace can result in stress.

One of the biggest problems is our breathing. When you’re stressed and rushing about, your breathing is shallow – meaning your body doesn’t get the oxygen it needs. This can affect your mood, awareness and your ability to think straight.

Taking the time to give yourself some ‘head space’, time to process thoughts and untangle problems, helps keep you from getting stressed, whilst taking the time to breath deep and slow, will ensure your body is getting the fuel it needs to process everything.

Recharge your batteries

Regular time-outs can give you valuable time to totally switch off and recharge your energy levels. This helps alleviate the symptoms of not only stress, but depression and lethargy too.

Spend this time doing whatever relaxes you – whether that’s reading a book, having a bath or walking outside.

A deeper connection

Taking a time-out for yourself also helps you better connect with yourself and your needs. You can listen and feel whatever emotions and thoughts you are having, as well as having the time to re-evaluate what you need to put you back into optimum status.

But there’s also the connection you have with the bigger picture, the universe, God, religion and whatever you believe in – and this is just as important.

Personal growth

Scheduling regular time slots for yourself also serves as a useful tool for personal growth too. Whether you want to try a new skill or sit and get to know you better, it’s all part of what makes you unique; part of your personal growth.

Giving yourself this valuable time is essential for your overall wellbeing AND it helps you serve others too – after all, you can only exceed others expectations of you, if you ARE the best version of you – so start looking after yourself and giving yourself the gift of time to do this.


Check out our Yoga for beginners DVD HERE

Reflect to move forward

Category: Article or Blog
Published: Wednesday, 28 February 2018
Written by Sarah PJ White

New Year inevitably brings with it a feeling of hope and expectation. We all want to start the year on a high and, if at all possible, end it on an even higher one! But in our eagerness to welcome the year ahead, we often forget to take the time to reflect on the year we’re just finishing – meaning we’re potentially missing out on information that can help us move forward, faster.

Looking back

No matter how good or bad your year has been, there are lessons to be learned. Whether it’s things to avoid or actions to include, looking back can be one of the most useful tools for enabling you to move forward.

The key to looking back over your past year is to be gentle with yourself! This isn’t a blaming and shaming exercise. It isn’t a tool to beat yourself up with – it’s simply a case of evaluating, without judgement, the things you’ve achieved or delayed on throughout the year. You can kick-start the process by asking yourself the following questions:

  • What was my biggest achievement this year?
  • What lessons did I learn?
  • Who did I need to be, in order to reach these achievements?
  • What skills have I learnt this year?
  • Who has been my biggest ally?
  • What connections and friendships best served me?
  • How did I nurture my relationship with others?
  • What did I avoid this year – and how has this helped me? (This is great for uncovering hidden benefits of staying stuck and not moving forward)
  • What worked for me this year?
  • What skills did I wish I had to help me out this year?

Once you’ve assessed how your year went, you can start using the information to help plan your year ahead.

Looking forward

When it comes to looking forward, we’re great at it – especially when it comes to making plans as resolutions. The problem is, those resolutions often fall by the wayside during the first month!

By taking the lessons learnt in the previous year, you can make firm plans and goals for the year ahead. Using your previous answers as a guide, ask yourself the following:

  • What do I want to achieve this year?
  • How can the lessons learnt in the previous year, help me?
  • What qualities and traits will I be implementing this year?
  • What skills and qualities do I have, that can help me reach my new goals?
  • What relationships will I be nurturing – and which will I be cooling?
  • Who do I want to get to know better?
  • How can I better serve my colleagues and myself?
  • What negative traits and habits do I need to watch out for – and what are my plans for cutting them out of my life?
  • What qualities do I have that I’d like to expand – and which do I want to change?
  • What do I want to learn this year?

By assessing your previous year in a non-judgemental way, you can easily glean hidden negative habits and thoughts that need working on – and ensure your year ahead is even better than the previous one!

Find your Joy Formula HERE

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Choose your actions

Category: Article or Blog
Published: Wednesday, 14 February 2018
Written by Sarah PJ White

We carry out various actions throughout our daily lives, from the mundane through to the bizarre. But often, these actions are in direct response to the stimuli around us, for example, when we react to how others are behaving. This results in us feeling a certain way – usually happy, annoyed, depressed or tired.

We then use this to dictate statements about how we are – such as, ‘I’m happy’, or ‘I’m tired’ – and we become those things. We cement in those feelings, as after all, we ARE those feelings, at that moment in time.

However, what if we chose instead, to take ownership of both our actions and our feelings, moods and emotions?

What does it mean to take ownership of both your actions and your feelings? Well it means choosing how you feel to everything, rather than feeling a certain way because of external stimuli.

When we make statements like ‘I’m tired’ or ‘I’m happy’, we’re saying in effect, ‘this is who I am, this is what I’m feeling’. It puts us at the mercy of being that way. It has an air of resignation about it, as we have no choice around how we feel.

However, when we choose how we feel, we’re taking ownership and deciding to feel a certain way. Statements we use them become ‘I choose to be happy’ and ‘I choose to be tired’.  These statements carry a whole new feeling around them, as they put you in firmly in the driving seat. The energy around them is higher, as you realise what you’re feeling is something you’re deciding to feel.

This has a knock-on effect as, suddenly, you ARE in charge of how you’re feeling. You realise you CAN choose your actions – even when it’s your feelings, emotions and behaviour.

Do you feel the difference?

Spend the next few days changing your terminology. Instead of making reactive statements about your feelings and emotions, opt instead, to make them a choice. Once you’ve mastered this, you can then spend time actively making new choices to turn negative feelings and emotions around. How? By simply making a new choice, at any moment you decide.

So next time someone is annoying you or you feel tired and lethargic, change the terminology. Instead of being that way and using ‘I am’ statements, decide to choose your actions with ‘I choose’ statementsand then turn them into a different higher, more positive vibrational feeling instead.

Find your Joy Formula HERE.

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Words to cut, if you want to be happier

Category: Article or Blog
Published: Wednesday, 21 February 2018
Written by Sarah PJ White

The words we use on a daily basis help to shape the life we lead. They have the power to open us up to possibilities, as well as closing them down. We often notice the impact other people’s words have on us – but have you noticed the impact your own words are having on you?

Our own words have even more power over us than those of others. They dictate how we feel about ourselves, how we act and what we think we’re capable of – both good and bad. They also illustrate how little we think of ourselves too, so why do we use these limiting words?

The reason we use them is simply down to habit. We are so used to having these words in our vocabulary, we don’t even realise we’re using them anymore – which also means we don’t witness the effect they have on us either and whether they make us feel happier or not.

However, the words we use impact those hearing them too – they help shape their opinions of us, as well as our opinions of them.

Here are my personal top seven words to cut from your vocabulary, along with the reasons why they’re so damaging and limiting to each and every one of us.

#1: Should

This word is often used when we’re basing our opinions and action steps on other people’s standards and beliefs. We feel it’s what others think we need to be doing and it illustrates how we’re worried about what others think of us and our actions.

#2: Try

Try is another way of saying it isn’t going to happen! For example, how many times have you said you’ll try to get something done – only for it not to happen? ‘Try’ simply means your commitment level is very low or you don’t want to make a definite yes or no decision.

#3: Just/Only

These two words are often used when describing ourselves – I’m just a housewife, I only work part-time. They imply we’re unempowered, unimportant and playing small.

#4: But

This word negates whatever has been said before it. We often start a sentence with a positive and then use this word to follow it up with a more negative or contradictory viewpoint. By doing this, we focus only on what’s been said after the word but.

#5: Can’t

Using the word can’t closes our mind to the possibility that we can (or possibly could) do something. It stops us imagining what if, and stops our mind from finding other possible options.

#6: Obviously

This word sounds as if we’re talking down to others or being generally sarcastic. It implies that we find something crystal clear – whereas they may not, in fact, find it that clear themselves. It can come across as being and feeling superior to those around us.

#7: Why

This is one of those words that is both good and bad! When using it on ourselves, it can lead us to question things and go exploring for answers and solutions. When using it on others however – it can be really confrontational. It tends to set others on the defensive, as we’re questioning their motives and actions.

Want more joy in your life? Check out Laughter Yoga

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Making time for your personal development

Category: Article or Blog
Published: Wednesday, 07 February 2018
Written by Sarah PJ White

Personal development is a term often used by life coaches and alternative therapists, to highlight the importance of living a more balanced, fulfilled life. But what are the benefits of personal development and how can you make time for it in your already busy life?

The importance of personal development

In a nutshell, personal development is about investment in yourself. It’s about learning how to live a richer, happier and less stressful life and understanding yourself better.

 We are all driven by a need to feel worthy and loved – working on your personal development will ensure you have a healthy sense of worthiness, self-esteem and subsequent self-confidence, for yourself – regardless of how others interact with you.

Learning to understand yourself better enables you to be the best you can be. You’ll be better able to handle the stresses of everyday life, as well as unexpected hiccups. By knowing yourself that bit better, you’ll also have improved relationships with others, as you’ll be better at communicating your needs and boundaries to them – plus you’ll have the energy and inclination to help others be the best they can be too.

How to make time in your life for personal development

It isn’t always easy to fit in time for yourself – anyone who has children will be the first to admit this! However, it is essential that you DO set aside regular time for your own development. Here are some tips to get you started:

Tip #1: Look to learn something new every day

This doesn’t have to mean something big, but make it a mission to learn something every day. It could be as simple as opening the dictionary and picking a ‘word of the day’, in order to extend your vocabulary.

Tip #2: Learn what you love

There’s no point learning something you’re not interested in – it will only make it seem like hard work. If it’s easier, make a list of everything you’d like to learn and break each down into smaller, manageable tasks.

Tip #3: Have goals in place

Once you have an idea of what you’d like to learn, look to set a goal for each.

Tip #4: Establish a routine

Establishing a daily routine is the best way to ensure you’re making the most of your time. Whether you opt for learning before you get out of bed or in an evening, it doesn’t matter WHEN, it just matters that you DO.

Tip #5: Read daily, for at least 10 minutes

Reading obviously will help you widen your knowledge and vocabulary, however it’s also a great stress reducer. Reading daily helps to stimulate your mind which, in turn, can improve creativity, expression and short-term memory. 

Find your joy journey HERE.

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