Upgrade Your May: Day 11 - Self CompassionToday we're looking at focusing on self compassion as a mindful practice. My course is entitled Mindfulness and Self Compassion because I genuinely believe this is the most important part of learning how to be more mindful. Yes we can put ourselves in the moment, take steps back, ground ourselves and breathe more consciously, but if we don't have self compassion throughout it all, the benefits just won't appear. I've said it before and I'll say it again, but Upgrade Your Day isn't supposed to be a woo-woo, sitting cross-legged, chanting uncomfortably for hours a day. In my opinion that isn't realistic. It isn't for me, and I have a sneaking suspicion, if you're here, it's not for you either. Understanding that, and following a mindfulness journey that works for US is what this is all about. Listen to today's podcast where I talk to meself in more detail about this, and explain a bit about my journey to creating UYD. Click the podcast image below, or if you're reading this on a computer, scan the QR code to get it on your phone.
Our freebies for today are an info sheet on self compassion and a mindful colouring page! If you need a refresh on the mindfulness of colouring in, you can have a look at Day 6 of Upgrade Your May for the info sheet on that. Just make sure you take just a few minutes for yourself today to colour. Just simply colour. Switch off. Focus on a simple task. Then get on with the rest of your day refreshed and ready to go. 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! Upgrade You Day is all about easy, realistic, mindful upgrades, to help anyone and everyone just put a cherry on the top of their day. Hope you enjoyed Day 11. It was a bit of a heavy one, but so worth it. You've got this! See you tomorrow!   PS Fancy having a really good look into mindfulness and self compassion? Then you are very very welcome to join my next course! This one starts September 2023, of if you're reading this later just head over to the course page to see what we've got coming up next! We meet every week at The Old Court in Windsor and we have a blast! I look forward to these so much. Hope to see you there! Read more and apply here: https://bit.ly/UYD8WeekMindfulnessCourse 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 10 - StorytellingHiya!! Welcome to Day 10 of Upgrade Your May! By now we have quite a nice little tool kit building up of things we can use to upgrade our days and become a bit more mindful. Which is your favourite so far? Will you carry on any into June? On today's featured podcast I spoke to the lovely Malou about the mindfulness of storytelling. It was such a lovely chat and just goes to show that one of the most simple things, something we grow up experiencing to calm us down before bed, is and can be such a mindful activity. I love it! My whole career has been a version of storytelling in performance, so this was a special one for me. 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 a special one. This is usually available exclusively in The Companion book only, but we're giving it away as a free printable as part of Upgrade Your May! The Game can be a fun, mindfulness practise to give your mind a break, or can be used as a sneaky mindfulness exercise with a friend or a group! How do your answers differ from each others? Who's land could you picture yourself living in too? Click the links below to first have a look through the guide to The Game, from The Companion, then click below that to download your question cards! Print them out, stick them on to card, or just as they are, cut them out, shuffle, and start to play! Have fun with it! Even though its a game, there are no rules! 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 10, let me know if you play The Game! See you tomorrow! 
Upgrade Your May: Day 9 - FestivalsHello! Welcome to Day 9 of Upgrade Your May! Today in the podcast Carly and I have a little chat about festivals and how we can turn anything into a festival celebration to get that festival feeling and upgrade anything! It's a little bit mad but I hope it brings a smile to your face. 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 a really special guided meditation I recorded at last year's Glastonbury Festival. I hope you like it. Once again you can also download this and keep it with you to listen back any time. And as a bonus freebie have a look at today's download. Let's put some words in the spotlight on the main stage at your very own festival. Follow the instructions. Add colour. Then go about your day with a more focused mindful mindset. 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 for Day 9, I hope you got something out of it. See you tomorrow!   PS Have you registered to join us on the Spring Ramble on the 14th? We'd love to see you. We might even hug a tree! (Not mandatory) More info or to book go here: Spring Ramble around Windsor & Eton 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 8 - AwarenessHellooo and welcome to Day 8 of Upgrade Your May! Today I took another look at my podcast with the lovely Millie about all the amazing things she is doing with her life. And we get to hear from her proud Dad too, it was so great to catch up with them both. 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.
Today's upgrade is the next page of your gratitude journal. It's pretty similar to last week but it serves as a nice aide to encourage you to make a point of printing something out, and mindfully filling it in. You can of course use your own journal or notebook. It really is all about what works for you. How did you get on with last weeks? 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. As a little bonus I've added below my little 3 Minute Upgrade gratitude guided meditation from the banks of the Thames recently. So if you think you need a little boost, and encouragement with feeling more gratitude, give that a little go. It's downloadable too, so if you want to save it for later, please feel free! Sometimes all it takes is 3 minutes.
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 8, I hope you found it interesting! See you tomorrow! 
Upgrade Your May: Day 7 - A Home Retreat
Mondays, down at the Old Court Artspace in Windsor. Every week we go through some easy upgrades as a group, discuss them, tweak them, make them fit, do some mindful activities, short meditations, chat and leave recharged and ready to take on the week! Head to the Mindful Monday page to secure your place for one or more of the evenings coming up. We'd love to see you: Mindful Mondays. In today's featured podcast I sat down and had a chat about an exercise I've come up with called a Home Retreat! You might have noticed I ask a few of our podcast guests some simple questions at their end of our chats to help them create their own Home Retreats themselves. It couldn't be simpler. Just go through the worksheet slowly and mindfully, filling out each prompt as you like, and voila! Pull all those things together and have yourself the perfect rest day at home. 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!
Click the button below to download the Home Retreat Worksheet for yourself. I can't wait to hear how you got on! Any questions please don't hesitate to get in touch. My email is [email protected] 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! 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 6 - ColoursHiya! Welcome to Day 5 where we talk about all things colour and colour therapy! I have to say this upgrade was an eye opener for me, I had no idea how much the right the colours could do for our mindset and confidence. And to me that is right up my street and fits beautifully with the concept of Upgrade Your Day. Look at my yellow scarf! It makes me so happy and that is totally the point! In today's podcast I chat to the lovely Heidi about her journey as a colourist and the joy she is bringing to peoples lives. 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 freebies include your first mindful colouring page! Print it out, grab your pens and pencils and have a good old colour. Have a read of the info page first, then download your first page. I LOVE to see how people do these pages. They're always so different, and that's the beauty of them. There are no rules. Whether you choose to use just 3 favourite colours like I suggested in the video, or fill the shapes in with doodles and dots, or use oil paints, who cares! You took a few minutes for you, to reset, be calm, and switch off for a bit, and you deserved it. And the product of that is what I love to see. So please share yours in the comments on Facebook or tag me in them on Instagram (@upgradeyourday) and upgrade MY day with your creations. There are a few of these throughout the month. All very different, so I do hope you like them. It really is a great excuse to take a break, and get away from that screen for a bit. We've also done a couple of info sheets to download. One about the theory of colour, and the other all about how to do a bit of mindful colouring. Hope you enjoy them and get stuck in. 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 5 - Sound Healing Hellooo! Welcome to Day 5 of Upgrade Your May! Today we're talking all things Sound Healing. I was completely new to the concept before a couple of Christmases ago when my husband Bruce bought me a gorgeous crystal singing bowl to help me on my mindful journey. But I had no idea what to do with it. When I was doing my live shows on Facebook in 2022 I had a go and the amazing Tanya was watching and offered to give me a few tips. Oh dear haha! Check out that fateful day here: My First Singing Bowl Experience The podcast for today was the lovely chat I had with Tanya herself about her journey to becoming a sound healer and she also gives me a little treatment which was glorious. 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!
Your upgrade for today, is a beautiful singing bowl guided meditation alongside your Sound Healing info sheet. Treat the video as a chance for you to switch off and let the vibrations and the beautiful sound takeover. Sound healing can be a powerful tool for promoting relaxation, reducing stress and anxiety, improving sleep and enhancing overall well-being. So find a comfy seat and press play on the video below. If this isn't quite for you, why not have a search for some other videos like this to see if something similar is more your cup of tea. Is this upgrade for you? 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! See you tomorrow!  PS Have you grabbed your Companion workbook yet? Or maybe, seeing as it has a huge discount this month, you might fancy grabbing one for a pal. They make a really fab gift for someone dipping a toe into mindfulness and self compassion. 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 4 - Drama and STOP CardsHiya! And welcome to Day 4 of Upgrade Your May! How are you getting on so far! Please feel free to get in touch or leave any comments on any of my stuff if you have any questions or feedback. Upgrade Your Day is all about making mindfulness accessible and easy for everyone to have a go. All it takes is 3 minutes to try something and see if it works for you. In today's featured podcast I had a lovely chat with my ol' mate Jules about all things dramatic! Well, theatre studies really, and a bit about how we met and other lovely stuff. It was a hoot! 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 are my STOP cards. These are handy little cards for you to print out, stick to a stronger piece of card if needed, cut out and stick around your house, wallet, bag, jacket, wherever you think it might be handy to have a little reminder to stop and take a beat. They are a great way to help reprogramme our minds to be a little more... mindful when facing small challenges, to gain some perspective, and lower stress. I love them! Read all about them in the info sheet then crack on! Let me know where you might need to pop a STOP card. Or suggest a good place for others! I have mine by my kettle as I often head there when I need a break, or a change of scenery away from a stressful situation or problem I'm trying to solve. If you don't fancy the look of my cards, you can always create your own. I'd love to see your creations. Why not create them mindfully. Add colours and doodles that make you happy. 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 4, I hope you got something out of it. See you tomorrow!   PS Do you know about my 8 Week Mindfulness Course? We're in the middle of a run at the moment and learning so much and having a blast! There are still places left for the September course if you fancy giving it a go. This is a beginners course, suitable for all but if you have any questions I'd love to hear from you! Email me on [email protected] and we can have a chat. 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 3 - The Sea & To Do ListsHello! And welcome to Day 3 of Upgrade Your May! In today's featured podcast I talk to a fellow mindfulness teacher, Mark Smith, who specialises in mindfulness by the sea, wave meditations, sound healing and more with his wonderful company Kalm Horizons. Mark brings a lovely perspective to mindful teaching and helping people and it was so lovely to catch up with him after learning together during lockdown. 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!
There are two freebies for today! I've created a short guided meditation featuring the beautiful sound of the Med around the island of Crete. Take this time for yourself to close your eyes and listen, or just relax your eyes and take in the beautiful water as I guide you through. The second freebie is an introduction to To Do Lists. That might sound pretty basic, but I have a simple, and a bit different, approach to creating this fundamentally helpful everyday tool. Even To Do lists can be a mindful and positive activity! 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! Upgrade You Day is all about easy, realistic, mindful upgrades, to help anyone and everyone just put a cherry on the top of their day. Hope you enjoyed Day 3! See you tomorrow!  PS Have you heard of my Mindful Mondays? Every Monday a small group of us get together at The Old Court Artspace in Windsor for our weekly class and a good catch up. I aim to help you start your week with gratitude, positivity & self-compassion. It's a chance to power up your inner battery and start your week in the best possible, kindest way, for you. With mindfulness practices, meditation, visualisations, group discussion, mindful activities and special guests and workshops! Find out more and book your place now: Mindful Mondays 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 2 - Mindful PhotographyHiya! Welcome to Day 2 of Upgrade Your May! Did you start your Gratitude Journal yet? If you have no idea what I'm talking about, head to Day 1 of UYM here: Upgrade Your May: Day 1. Today is all about mindful photography. Taking the time to take photographs of ordinary things around us in a mindful way. Really looking at what we're taking a photo of. How might it feel if we touched it (don't touch it, just imagine)? What colours does it consist of? Is it moving? How slowly? Why? etc It adds such a beautiful new element to our photos. And can bring a new appreciation for the world around us. In today's featured podcast I chat to the amazing Lindsey Millar, author of the beautiful book: North Korea: Like Nowhere Else: Two Years of Living in the World's Most Secretive State. Lindsey used to live in Pyongyang, North Korea, while accompanying her husband on a diplomatic posting. And during her trip took some incredible photos of life around her. It's a phenomenal look at the real people in North Korea, beyond the headlines, and I highly recommend giving it a look. 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 for today is a little guide on mindful photography and a checklist for inspiration. So download it now and give it a little read through before you start taking some mindful photos of your own. Remember there are no rules really, just take your time, focus on the task and enjoy yourself. That's the whole point! Every season at Upgrade Your Day, the Upgraders (that's you) and I go on a Sunrise Ramble in the local area, around Windsor and Eton, Berkshire, to welcome in the new season. It's glorious! After every ramble we gather together everyone's mindful photos taken on the ramble, and give one lucky Upgrader a goodie bag for the best photo! If you would like to join us at the next one, head to the Rambles page to register your place now! If you're reading this as I post it, we have our Spring Ramble coming up in a couple of weeks on the 14th of May, and we would LOVE to see you! Click here to find our next ramble: Upgrade Your Day Seasonal Rambles
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! I hope you're enjoying the posts so far, lots more to come this month so stay tuned. See you tomorrow!  PS: To celebrate Upgrade Your May I've stuck a huge discount on The Companion Workbook for the whole month! Grab it now whilst stocks last, and double your chances at upgrading your day. 😉 Head here now to grab yours: The Companion Workbook On Sale 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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