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  • Writer's pictureSophie Williams

'No’ – such a small, simple word, yet one that so many of us find hard to say.

Saying no is profound form of self-care. So why is it that habitually, we can so often put everyone and everything before ourselves?

This can lead to us pouring from a glass that is already empty.

And whilst saying no and setting boundaries can be hard, running on empty is so much harder. It’s bad for our health and it’s not great for those around us either.

So how will you make space for you to have space?

What boundaries can you set to help prioritise your wellbeing over your obligations and relationships? –

· Only respond to calls and messages when you are fully present and able to properly engage?

· Don’t take on more responsibility than you can handle?

· Take an evening for you?

· What else?

Saying no teaches people how to love and respect us. Why would anyone who loves and respects you become hurt when you love and respect yourself too?

Remember – saying not to others is saying yes to you.

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Mindfulness is being fully present in the moment – noticing your thoughts, emotions, perceptions, and sensations as they arise - without judgment.

Without judgment is a crucial part of mindfulness and is what makes it different to being self-aware.

Mindfulness can really help you make the most of all of your self-care practices.

Here are a few ways that you can practice mindfulness right now.

- Mindful seeing - sit by a window for 5 minutes and look out

- Mindful walking - take 15 minutes to walk somewhere alone

- Mindful morning – take a few minutes to do some silent morning stretches – listen to your what your body is telling you

- Mindful appreciation – appreciating the seemingly little things that quietly enhance your life

- Do one thing at a time…

- Observe your thoughts…

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  • Writer's pictureSophie Williams

So who doesn't love a good brunch? And somehow brunch just feels like a real treat!

Brunch can be so good for the soul and so good for our gut health too.

When we eat, we’re also feeding the trillion bacteria in our digestive tract - good and bad.

So why not start this Sunday off with a delicious and nutritious brunch.

What will you choose? - Smashed avocado on granary topped with a poached egg - Scrambled egg on granary with a side of smoked salmon - Lightly sautéed mushrooms on granary - Porridge lots of ways - - Homemade granola, fresh berries and Greek yoghurt - Have I got you salivating yet? And what will you pair that with? Fresh tea or coffee, bucks fizz, freshly squeezed orange juice? Sounds great doesn't it?

I hope you enjoy your Sunday brunch!



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