Upgrade Your May: Day 21 - Mindful MomentsHello! And welcome to Day 21 of Upgrade Your May. 31 little upgrades throughout May 2023 to guide you into a more mindful way of living. Today's featured podcast is a really special one. It was the first episode of series 2 and I was so excited about recording it! I met up with the glorious Jenny Seagrove at her home and talked all about her idea of mindfulness, the beautiful rescue horses she cares for and her wonderful career. Not to be missed! Click the podcast graphic below to give it a listen, or open your phone camera and scan the QR code so you can listen on your phone, or save it for later.
The free upgrade download for today is something really special from my Companion book. Available below! It's the Upgrade You Day Bingo! Read the "how-to" then complete each box to ground yourself, feel more present in the moment and fully refreshed to take on the rest of the day. Let me know how you get on. Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me today, see you tomorrow!  The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game.
Upgrade Your May: Day 20 - ReinventionHello Upgraders and welcome to Day 20 of Upgrade Your May! Today is one of our most popular podcast episodes, so you may have already heard it but honestly it's worth a re-listen and a share with pal as it's a really good one. I had a lovely frosty chat and a walk with the brilliant Nicola while we talked about how we had to reinvent ourselves over lockdown, and how it sparked brand new careers for us both! You can listen to the podcast by clicking the podcast image below or use your phone camera to scan the QR code to listen on your phone!
The freebie for today is the next in the series of guided meditations. If you've been following along we introduced a short 3 Minute Upgrade on Day 12, then we moved on to a 5 Minute Gratitude Meditation on Day 16. So now, if you're ready, it's time to try 10 minutes. The 10 Minute Body Scan Meditation is a really relaxing guided meditation that makes you feel totally renewed and calmed after doing it. 10 minutes might seem like a lot, but give it a go and I bet it goes quicker than you assume it will. Just close your eyes and listen. Then after you've done it, congrats! You've meditated for 10 mins. Well done! If you don't think you're quite there yet that's totally fine! Save the download until you are. And feel free to ask me any questions if you have them. [email protected] To download the audio on a computer: click the link for it below, then right click the audio bar and click "Save audio as." To play it on your phone you can then either send it to yourself after saving on a computer, or open the link below on your phone, let it load, and it will playback even with no internet connection. Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me today, see you tomorrow!   PS Booking is now open for our next ramble: the Summer Ramble! Taking place in and around Windsor and Eton on the 23rd of July. I do hope you can join us! Head to the following link to read more and book yourself in: Upgrade Your Day: Summer Ramble 2023 The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game.
Upgrade Your May: Day 19 - The MoonHiya! Welcome to Day 19 of Upgrade Your May. Little mindfulness upgrade suggestions to add to your toolkit, every day in May! Today we talk about the moon. Now this is something I wouldn't have paid any mind to before I sat down with Stella for today's featured podcast. But now I even include Moonology cards in my Mindful Monday classes! Whether you think there is any spiritual connection or not, the moon exists as a constant and beautiful reminder that we are all connected to nature. The tides, the seasons, even our bodies, are all connected to monthly movements of the moon around our world. And to add that to our mindful practises can only be a benefit. You can listen to the podcast I recorded with Stella by clicking the podcast image below or use your phone camera to scan the QR code to listen on your phone!
Today's freebie is a lovely download-and-keep introduction to The Moon & Moonology, because if you're anything like me, this is the first time you've really looked into something like this, and its so interesting! So give it a good read and let me know what you think. Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me today, see you tomorrow!  PS If you're interesting in kicking off your week on a more mindful note, join us every Monday (except Bank Holidays) at The Old Court Artspace in Windsor for Mindful Mondays. Read more and book a class pass below! x
Upgrade Your May: Day 18 - PuppetryHellooo! And welcome to Day 18 of Upgrade Your May! Bite-sized nuggets of easy-to-digest mindfulness throughout May. How are you getting on? I can't believe it's Day 18 already. Today is all about puppetry and for me another excuse to focus on my background and what an important part mindfulness has played in my more recent career and those around me. In today's featured podcast I sat down with my ol' mate Michael Winsor to talk about his journey as a puppeteer and how he stays mindful and grounded with a hectic schedule like his. You can listen to the podcast by clicking the podcast image below or use your phone camera to scan the QR code to listen on your phone!
Today's freebie is another mindful colouring page with a message. Once you finish it, why not put it up somewhere, or keep it in a book or diary you look at every day? Any excuse to add a bit more mindfulness into our days eh! If you're not sure about the mindfulness behind colouring-in, I invite you to head back to Day 6 where there is a special Colour Theory Info Sheet as well as a Mindful Colouring Guide to download and keep. Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me today, see you tomorrow! 
Hiya! Welcome to Day 17 of Upgrade Your May! Your easy guide to mindfulness upgrades, every day in May! In today's featured podcast I chatted to my friend Carina all about her career, learning languages and performing with resilience, all over a much needed glass of wine during a busy Edinburgh fringe. I hope you like it! You can listen to the podcast by clicking the podcast image below or use your phone camera to scan the QR code to listen on your phone!
In today's freebie we start to delve a little deeper into the science behind mindfulness. This isn't just woo-woo, there many many real-life studies that have proven the benefits of practising mindfulness. Stress and anxiety reduction being some of the biggies. Have a little read and let me know what you think. This is a snippet from my book The Companion, where I go into a lot more about this, so if you don't have it yet, you can grab it for the bargain price of £8.95 till the end of May then it will go up again. Click the shopping link at the bottom of the blog post to head over and get yours! Today, after you read about the science, I invite you to go back to your favourite upgrade so far and do it again. Which one is it? Do you have a few in your toolkit now? I think I'm going to redo the flowers colouring page all in different shades of blue while I listen to the first 3 Minute Upgrade guided meditation...! Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me for Day 17, I hope you found it interesting. See you tomorrow!  The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game.
Upgrade Your May: Day 16 - GratitudeWelcome to Day 16 of Upgrade Your May! It's an important one today as we really put the focus on gratitude. You've all been smashing those gratitude journals. They're getting easier as the days go by aren't they? And how much better do you feel? Told you it would be worth it. In today's featured podcast join me from beautiful Edinburgh as I talk all things gratitude and talk you through my "making the bed" theory. It changed my whole outlook of my career and I love teaching people about it. Will you have a version of this moving forward? Will you use the bed idea or something else that's important to you? Maybe a house or something similar? Click the podcast graphic below to give it a listen, or open your phone camera and scan the QR code so you can listen on your phone, or save it for later.
The freebie today continues on from the 3 minute audio upgrade I shared on Day 12. If you missed it, head back there and start with the 3 minutes for a few days, then move on to this 5 minute guided meditation, and see if that's not too much, now you're used to the 3. This meditation focuses on gratitude so find a quiet spot, get comfortable and press play. Try it for a few days in a row and see how you get on. To download the audio on a computer: click the link for it below, then right click the audio bar and click "Save audio as." To play it on your phone you can then either send it to yourself after saving on a computer, or open the link below on your phone, let it load, and it will playback even with no internet connection. Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me for Day 16, I hope you got something from it. Stay tuned throughout the month for longer audio guided meditations to download and keep. See you tomorrow!  The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game. 15/5/2023 Upgrade Your May: Day 15 - "Being Mindful", Gratitude Journal and Mindful Walking GuideRead Now
Upgrade Your May: Day 15 - Being MindfulWelcome to day 15 of Upgrade Your May! Today is another reset. A bit of a check up and a revisit with the lovely Hannah of Loveday Wellbeing in today's featured podcast! You can listen to the podcast by clicking the podcast image below or use your phone camera to scan the QR code to listen on your phone!
For today's freebies we have your next page of the Gratitude Journal, and a short guide on Mindful Walking. Did you know that May is National Walking Month? The theory behind mindful walking, once tried, can be transferred to a lot of other "every day" activities. Like making a cup of tea or even cleaning your teeth. Try it! How did you get on with the last few weeks of gratitude journaling? No matter how many you did, grab it now and pick your favourites. What about those moments stuck out for you? Where were you? How did you feel? How can you make more moments like that happen? Think carefully about those moments, really turn them around in your mind and allow yourself to feel the gratitude for them happening. If you haven't had a chance to try it yet, I do highly encourage trying a gratitude journal. Multiple studies have shown that focusing more each day on the things that brought you joy can genuinely make you feel happier, calmer, sleep better, and make the not-so-nice things seem smaller. It sounds like magic, and maybe it is, but I swear by it. Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me for Day 15, I hope you found it inspiring! See you tomorrow!  PS It's Mindful Monday down at The Old Court in Windsor tonight, and every Monday (apart from Bank Holidays). Will we see you there? Grab a pass below! xx The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game.
Upgrade Your May: Day 14 - FlowersHiya! A very warm welcome to day 14 of Upgrade Your May! This marks first 2 weeks of Upgrading every day in May! Hooray! How have you been getting on? Do you have a new favourite since last Sunday? Each day becomes my favourite at the moment. I guess that's why I'm doing this. I love everything we're going through this month and I'm so happy I get to share them with you! The featured podcast today is a chat I had with Natalie from the wonderful Darling Buds of Windsor, all about flowers! Natalie talks all about her beautiful stall in Windsor, and goes through a couple of mindful things we can do with flower gathering and arranging. Just lovely! You can listen to the podcast by clicking the podcast image below or use your phone camera to scan the QR code to listen on your phone!
Our freebies for the day are your next colouring sheet and a great guide on Mindful Flower Arranging. When you decide to take on the colouring page, take this time, even if just a few minutes to think only of the colour hitting the page. Take a break from everything, breathe, focus, and feel like you've been reset afterwards. If you missed it, and you're interested, there is an info sheet on why colouring is a lovely mindfulness exercise back on Upgrade Your May: Day 6, so have a look at that as well! Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me today, see you tomorrow!  The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game.
Upgrade Your May: Day 13 - Carpe DiemHellooo! Welcome to day 13 of Upgrade Your May! Little mindfulness upgrades every day in May to help us all put a cherry on our day, feel better and get on with it all with more positivity and joy! In today's featured podcast Carly and I sat down again in "the office" to chat about the idea of carpe diem. How many of those little joyful moments are you putting off till the right time? What if that time never comes? Light that candle tonight! If you've not heard the podcast yet, give it a listen and you'll see what I mean. You can listen to the podcast by clicking the podcast image below or use your phone camera to scan the QR code to listen on your phone!
Our freebie today, in my opinion, is one of the simplest yet more effective and easily accessed mindfulness techniques I've learnt or teach. It can be done anywhere, in pretty much most situations, where you feel anxious or overwhelmed. Or its good to do as a daily routine to make sure you are grounded, centred, aware, connected to your body and present in the reality of the moment. It's honestly like magic. Give it a go now so you have it in your tool kit for the next time you feel like you really need it. Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me for Day 13, let me know how you get on with the 5 senses technique. See you tomorrow!  The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game.
Upgrade Your May: Day 12 - YogaIt's day 11 of Upgrade Your May and today we're talking about mindful movement, specifically yoga! Up 'til now we've really focused on mindful worksheets and more internal mindful upgrades, so now is the perfect time to introduce a bit of easy movement. If you dabble in yoga, pilates or the like, you're more likely to be reading this as a complete beginner like me, and we could all definitely do with moving a bit more. In today's featured podcast I chat to the lovely Lizzie all about her journey to mindfulness and yoga which really has inspired me to give it more of a go. Even if it's just a couple of gentle stretches, I always feel better after. You can listen to the podcast by clicking the podcast image below or use your phone camera to scan the QR code to listen on your phone!
We have two freebies today! We have a simple short yoga info sheet with some basic yoga poses to try if you can. Be very careful when starting anything physical you haven't done before and always seek the advice of a professional if you have any concerns. Also, in my 8 Week Mindfulness & Self Compassion Course I create several audio-only guided meditations, each gradually longer in length, to really ease people into the idea of meditation. It's not realistic to try and jump straight into full hour sessions, at least it's not for me! So why not start with 3 minutes? We've all got 3 minutes to give something a go. So I've recorded this 3 Minute Upgrade Breath Meditation for you to try out. Download it on to your phone, pop your earphones in and give it a go. I'll be adding some longer ones as the month goes on and I can't wait to hear what you think! Is it something you might be able to get on board with? Does it feel a bit more accessible this way? Let me know. To download the audio on a computer: click the link for it below, then right click the audio bar and click "Save audio as." To play it on your phone you can then either send it to yourself after saving on a computer, or open the link below on your phone, let it load, and it will playback even with no internet connection. Why not leave a comment below, drop me an email, or head back to the social media that linked you here and leave a comment on how you got on. Any questions are also very welcome! Thanks for joining me for Day 12, I hope you liked it! See you tomorrow!  PS Don't miss the Spring Ramble on Sunday! It's shaping up to be a fab morning! Find out more and register at the link below. Spring Ramble: www.bit.ly/UYDRambles The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game. |
The Companion
£9.95
The Companion is a 152 page, A5 workbook bursting with ways to Upgrade Your Day® through mindfulness, happiness, self-compassion, gratitude, rambling & nature.
This workbook is the ideal companion to all things Upgrade Your Day® including the 3 Minute Upgrade®, a 3 month gratitude journal, colouring in pages, to do lists. meditation tips and charts and the Upgrade Your Day Game. Bookmark this page and come back every day in a May for a brand new daily Upgrade from me and Upgrade Your Day!ArchivesCategories |
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