If you are waking up at 3 AM with an overly active brain—you are not crazy. In fact, I am seeing a huge increase in insomnia cases in the clinic right now. A few weeks ago, I attended a talk by my Daoist teacher, Anita, and she explained exactly why this is happening: Welcome to the Yang Fire Spring.

(Note: Because so many people are struggling with this, I am putting together a local 2.5-hour workshop to physically practice grounding these energies together—you can [Click here to join the waitlist].)

This will be a lengthy read, but I highly advise you to save this document on your phone for whenever you feel like you are 'losing your mind' this year.

Let's talk about the 2026/27 first
Anita depicted a beautiful picture in which the energetic, fiery nature of the Horse (representing the Earthly branch of Chinese Astrology) is being further enhanced and supported by the Yang Fire energies (of the Heavenly Stems), leading to very powerful dynamics this year. Practically speaking, this is a year for great advancements fuelled by those double Yang (vibrant) energies, which I am sure you have encountered already. As we experience more explosiveness (globally and locally), it becomes imperative to prevent mental restlessness by giving more value (and engagement) to Humility and Moderation.

Spring Truths
On the other hand, spring is an exceptionally vitalising, yet chaotic time of the year. As we come out of hibernation, most of us are faced with the truth, which is that we have not rested enough over winter, and now we must face up to the contrasting liveliness of Spring. Irritability, headaches, insomnia and physical tightness, as well as sinus issues (due to the pollen) are prime examples of health-related dis-harmonies around this time of the year.

As these are further exacerbated by the energetics of the Yang Fire Horse, we need to bring extra caution to our balance between activity and rest. It is always advised to increase physical activity (especially stretching) and decluttering in Spring. Some examples are eating more detoxifying (seasonal) fruits or by doing a big house clean. We must remember to always relax back into our body as we are approaching the evenings.

Creative vs Distracting forces  
This year is prime for distraction. (Sorry ADHD folks). Time flows more quickly, and as soon as we put our finger on some extra bit of energy, we feel driven to use it right up. We must be really vigilant with burnout! Managing our energy and mental activity should be in our prime focus for the year.

On the bright side, the extra vibrancy will be great help for all creative projects, including self-expression. Long-held plans can come to fruition this year – as long as we keep a cool head. The double Yang is excellent for fuelling our plans and current interests.

Sleep and Burnout 
This Spring is especially tricky for people who have an unanchored nervous system. The fiery energies of the year bring up more energy (qi) to the head, which is the very opposite of what you need in order to have a good night’s sleep. This also means that we are likely to push more, putting us in the danger zone of (further) burnout. It does not mean we have to work less, but focused, slow-paced, attention-rich work, balanced out by plenty of rest and quiet time will get us much closer to our goals and dreams.

Joy and Connection
When these Fiery energies are harmonised (within you), they bring joy, exploration, and deep connection to your life. It is an excellent time to meet new people or deepen already existing relationships of all sorts.
The caveat: when you feel things bubbling up (in your mind), take a deep breath so you can prevent highly emotional and reactive outbursts. Which are more likely to happen this year, if mindfulness is replaced by mindlessness :)

Authenticity and Purification
You might also find that this year will bring a lot of change in terms of habits and connections that no longer support you. Fire has a purifying quality. It helps to burn away (internal and interpersonal) attachments, which keep us away from living honestly, true to our needs. Patience is a beautiful virtue, which infused with calm level-headedness, will prove to be an incredible force in your (social) life and personal development. These will help a lot with being misunderstood, so you can clearly express your heart’s desire.

The light of the Yang Fire year can illuminate suppressed things within us. Allowing those to come to surface can be uncomfortable, and difficult to acknowledge. Always remember that kindness and patience can balance out the challenges of honesty. Decluttering your personality (attachments to identity) and your home, phone, etc. will also help to keep your mind focused on your goals.

One Direction and Moderation
Probably the most important advice for the year... When we encounter a beautiful field of flowers, we might feel the urge to pick some. However, if we let ourselves become greedy, we might spend all of our time and energy on choosing the best flowers. Picking the daffodils is not enough anymore, so we hop onto the bluebells, the tulips and so on... devastating the environment and our inner landscape (of craving).
We need to decide on a select few things this year that we want to pour our attention and energy into. This will keep us from experiencing too much distraction. Moderation will help to bring the soaring fire back down, deep within us. Containing and mindfully using the vibrant energies of the year will prove to be crucial for us all. 

I can definitely say that is the case for me already and it's only March!

Finding Flow through Humility
It is incredibly regulating to realise that we cannot nor should not control our environment 24/7. It takes humility to recognise how little power we have around formulating the world (and people) around us. This recognition can bring you peace and lead you back to your agency. The agency around how we react to life.

Once we relinquish (even a little) control over life, we can finally find and engage in the flow that is already present around us. Life is self-governing. Our body does not need us to think about taking a breath. Just as the tree outside does not need us to water it. Flow is in the humility of being with the present moment. Tuning into the “natural organising” principles allows us to do the right amount of action at the right time (Wu Wei). However, this requires mental stability, stillness and presence.

(Prefer to practice this in person? [Click here to join the waitlist] for my upcoming 2.5-hour Spring Reset Workshop).

How do we settle mental agitation?
All you need to do is go back to the very basics of life. Rest (the mind) and Move (the body). 
"Just like the river flows under no duress, the solution is found in the motion of water."

When you allow your body to move and express itself, that motion of change will help to clear out stagnant habits, aches, and tensions. As we “bring the mind home”, the fluids of your awareness can wash over the blockages of your system.

Mindful movement is a fundamental for good health. Hence why I am a big advocate for Tai chi. For me it is the absolute tool in which we can harmonise the body and mind in a way that brings forth change that ripples into our whole life. Including the way we respond to our environment.

Settling the mind  
Once we have irrigated the ditches (physical and energetical stagnation/tension in the body), it becomes easier to settle the mind. “Bringing the mind home” is a simple practice of collecting your mental powers (thinking, planning, responding, doing) and bringing them back in, closer to your core. Allowing them to sink back into the body in this present moment. Any moment is a perfect opportunity to do this. Of course that does not mean it is easy to achieve. Hence why movement is such a beneficial tool to prepare the body for meditative practice and life!

Finding peace and deep calm
If you are new to meditation, it might sound logical, yet feel totally irrelevant to talk about calm and peace in practice. When we begin, we barely have the capacity to notice as we are thinking. Since it is our baseline to always be in thought (process). Constantly reacting to the world.

Start here – regardless if you are a seasoned practitioner or a total newbie

1. Prepare a comfortable seated position (can be on a bench in a park).
2. If there are distracting movements and noises around, put on some ambient music and close your eyes.
3. Allow your awareness to gently drop to the contact points between your body and the bench/floor. Settle your mind within your physical shape. Curiously exploring how the weight of your body feels on top of an external surface.
4. Then simply observe your mind, notice how thoughts come and go. How you start telling one story before making plans for later on.
5. In the beginning it can be useful to allow your mind to race a few minutes. After which see if you can slow down a bit. Perhaps taking a few breaths and bringing your awareness back to your body if the mind goes too wild.
6. Now that the preparations are sufficiently done, I invite you to become curious about space. The space between your thoughts. The sky beyond the floating clouds. To find this, you don't need to force your mind to stop. Instead, just notice the very end of your exhale. There is a tiny, natural pause before your body decides to breathe in again. That millisecond of physical rest is your space. You need not to control the breath, simply observe it.
7. As you notice that tiny pause at the bottom of the breath, give a slight preference toward it. Don't cling to it or try to hold your breath; simply appreciate that half a second of total stillness for existing. As you continue, your nervous system will realise this space is safe, and those milliseconds of rest will naturally start to expand.
8. Allow your mind to explore that natural pause. When it becomes sustainable to rest there without forcing it, drop a kind question into the background: What is the flavour of this quiet space?
9. You might start noticing that it feels peaceful, nourishing, or like a heavy weight has been put down. See if you can rest in that physical feeling of relief for just a few minutes. As you continue with your practice, you can notice how this sensation permeates into the whole breath, beyond that moment of pause.
10. When you feel ready, simply let go of any mental effort. Enjoy the fruits of the practice and bring those positive feelings -which you just generated- with you for the rest of your day.

Bringing peace to our sleep
As you noticed, there is a huge emphasis on finding peace and rest in the mind. This is even more important when we struggle with sleep. We have a beautiful opportunity of bringing these qualities into our sleep, to ensure a deep restorative sleep. The tool itself is not that important, the quality is even more so.

Before your sleepy time:

1. Allow the mind to generate a sense of peace and stillness.
2. Rest your mind solely on this feeling, or on a single point within the body, whilst abiding in this beautiful experience.
3. Slowly go to your bed whilst gently maintaining the “flavour” of peace in your system. Allow this to lull you to sleep.

What next?
Knowing these tools conceptually is one thing, but training your nervous system to physically use them is another. I am currently putting together a 2.5-hour Spring Reset Workshop: Grounding the Yang Fire, where we will drink the seasonal herbs, move the body, and physically practice grounding this Fire together.
I haven't set a date yet, as I want to gauge interest first. If you would like to come and physically practice 'irrigating the ditches' with me, please click the link below to drop your name on the waitlist. If there is enough interest, I will finalize a date and send you the official invite!

Yes, I'm interested in the Spring Reset Workshop!

Spring bulbs are pushing through the soil and catkins are dangling from the trees, uplifting signs that winter is on its way out and spring will soon be here but also heralding the start of hayfever season, which often begins in March. For some people hayfever is a mild irritation, for others it can cause significant misery, severely impacting their ability to enjoy time outside.

Symptoms

• Runny or blocked, itchy nose
• Sneezing
• Excess mucus
• Blocked, inflamed, painful sinuses
• Red, sore, itchy, streaming eyes

Treatment Options
Many people rely on antihistamines along with nasal steroid sprays and eye drops for symptom relief, and for more severe symptoms immunotherapy may be an option, but not everyone is comfortable taking medication. Antihistamines can leave you feeling drowsy, sometimes with other side effects like dizziness and headaches, and they dry the mucous membranes thickening the mucus and often causing greater congestion.

Acupuncture can help without causing side effects, particularly with nasal and sinus symptoms. It is most effective when started before symptoms begin enabling a root cause approach to help regulate the immune response but can also help reduce symptoms during a flare up. A review of 13 research studies which included 2365 people with allergic rhinitis (hayfever), found acupuncture to be a safe and efficacious treatment improving their quality of life.

Reducing exposure
The most effective way to help is to reduce exposure to pollen. Keep an eye on pollen counts and be more vigilant when it is high. According to the Met Office, who publish a pollen forecast. along with other useful information on hayfever, tree pollen allergies generally run from March to mid-May, grass from May to July and weed pollens from the end of June to September.

• Limit time outside, choose where you spend time, head for the coast

• Wear a sunhat with a brim and wrap around sunglasses
• Smear a light layer of vaseline around the rim of your nostrils to trap pollen
• Change top half of clothing and wash face and hands after being outside
• Wipe pets with a damp cloth to remove pollen
• Keep windows closed
• Limit line drying of clothes and bedding
• Wash clothes regularly

Other measures

• Avoid or limit wheat, dairy, greasy foods and sugar which can all encourage mucus
• Diet has an impact on immune regulation, an antioxidant rich, anti-inflammatory diet like the mediterranean diet may help
• Use a Neti pot to flush nasal passages with saline which can help with nasal symptoms and congestion

If you have not experienced acupuncture before then rest assured it is a very gentle relaxing treatment, and for hayfever it is best to start a course of treatment before symptoms begin to flare. Please get in touch if you’d like to book or find out more.

Why does it feel sooo good having a massage? What is it that creates that afterglow and gooey
buzzing well-being? What if we could have it on tap?

A yoga teacher friend of mine exclaims " you gotta participate, be receptive, open", when chatting
about good massage treatment.

The answer is: oxytocin - and yes, you can get it "on tap" in form of a spray. Tough that is not the
best option in the long run.

Oxytocin was originally discovered in 1906 by a British scientist Henry Dale in connection with
breast feeding and child birth and that might be where most of our general knowledge and
familiarity about it lays. More recently you might have come across oxytocin in popular culture being referred to as the "love hormone" advocating hugging.

Research by Swedish scientist Kerstin Moberg Uvnäs over the last thirty years, confirms that
oxytocin not a substance exclusive to mothers, but has much wider existence and importance as
an ingenious substance in all humans as well as in animals.

It's primary function and existence is to create and aid our ability to bond and develop social ties.
But it does have further additional functions that are rather incredible. Apart from a general sense of well-being it reduces fear and aggression, is relaxing and calming, increases pain thresholds and
deepens our relationships. It also supports out immune system, breathing, sleeping and wound healing. A long and impressive list of attributes.

Nature has given us the ability to produce this marvellous (but complex) substance and it is released into our bloodstream when we touch or are being touched. Even being in proximity with others that mean us well will stimulate production. That explains the joy of good company. But our production capacity has individual variations - in some oxytocin flows easily and abundantly, in others not so.

Like everything else nature hands us from birth we have different predispositions but our life
circumstances also play a significant part in this instance.

The last bit here is crucial and why administrating oxytocin as a bliss spray is not best option.

The missing component to experience self-produced flow of oxytocin and well-being buzz is trust.

Trust in being touched. Trust it is safe to be touched.

The 'formula' for wellbeing (and all benefits of oxytocin) is simply put:
Rubbing skin + trust = oxytocin production

You might have noted, if you are still with me, that oxytocin also increases trust and a feeling of safety. It's there for us to strengthen the bonds between those who means us well, but not to be reckless and unbounded. It can take some building up to, but in the long run it is preferable to encourage our own capacity by gaining trust rather than override our natural abilities with an external administration, better stimulate our own production. Massage is fantastic and a top choice for this and all body therapies are beneficial in encouraging the production, provided of course, the recipient feels safe and trusts the therapist.

The touching of soft materials, stroking animals, yoga, even singing in a group will also
have a positive effect and can be a place to top up your oxytocin and could be a starting point for
those who are not comfortable with touch.

I might be preaching to the converted here but it might be good to try to understand when others have reluctance and resistance to touch and how important it is to go easy, but also to remember how beneficial it is.

Returning to my yoga friend who has it worked out that for maximum benefit of massage she needs to be open to receive. In other words, to trust and the bliss will be there. This, I know, was not always the case but rather developed over time.

Hi everyone,
Hope you all had a lovely festive period!
I am back in London. Recharged with inspiration and ready for 2026.

So let's start the year with something positive :)Yesterday I had the pleasure of attending a talk by Maitreyabandhu (a Buddhist scholar and practitioner), who shared many lifetimes' worth of wisdom around positive emotion.

Why is it so important?I think we can all agree that life is often challenging.
Yet it is also immensely beautiful.

Depending on the state of our mind, our experience can be of beauty or of suffering.
Positive emotions allow us to have a deeper capacity to stay present, appreciate and act creatively in our everyday life.

What sort of positive emotions are we talking about?Maitreyabandhu believes that our generation has been gradually losing its natural access to positive emotion.

This shows up as:
- a disconnection from nature, including our physical body
- a loss of community. the lack of feeling seen, loved and appreciated
- a missing cosmic connection. The experience of being part of something much larger, like the universe, humanity or the divine
Happiness, appreciation, and love, amongst others, are extremely potent positive emotions, yet they are not so readily available for someone living a busy metropolitan lifestyle.

Why do people struggle with positive emotion?There is a genetic predisposition to prioritise any sense of danger for the sake of survival. Unfortunately, this strategy has become maladaptive with our current lifestyle. As most of us are living up in our heads, overflooded with information. Boosted by a hyperactive nervous system, which is also overfilled with the energy of a multitude of (negative) emotions residing in the body.

The most commonly regarded positive emotions are not something we can easily (if at all) generate when we are isolated, overly cerebral or have no time to simply be.
Of course, there are countless practices out there which can be utilised in order to generate loving kindness or compassion, yet they fall short when we do not have genuine connections in our lives.
Connection to others and to ourselves.

What is the solution?
The Buddhist answer is simple:
- Live a slow life
- Stay deeply embodied and present
- Live in a community with individuals who share the same values as you

Now, that is beautiful, but this might not be available to you if you are:
- not a person of faith or interested in Buddhism
- do not know how to connect with such individuals
- have a full-time job and other responsibilities
- already living at your capacity

Perhaps you have a really supportive group of friends. Some deeply loving family members. Potentially a job that allows you to spend more time on your own. Yet there is something still missing.

Here is an alternative solution:

Whilst this is not a better solution than actually walking on the (Buddhist) path of dedication itself. It is also not exclusive of that.
What I am presenting to you today can be an excellent (and free!) alternative or addition to your preexisting journey towards a better, deeper, loving life.

Here is what you get:

Imagine a place where you can naturally unfold all the shapes, identities and habits that keep you away from experiencing joy and love as your everyday baseline.

A community where, instead of ‘working on yourself’, you are actually having fun with like-minded people.
Where goofing around allows you to truly be yourself as you are
right now.

A magic toolbox, stuffed with all the goodies that lead you to positive emotion.

A completely practical approach. Where you can finally get out of your head, down into your body. Where pen and paper become your friend. Where your phone actually brings you slow, nourishing content, instead of a wired nervous system.

In this community, we only have three laws to abide by:
1. Have fun
2. Be kind,
3. Keep the momentum

The best part?

It’s all free!

All it costs you is to bring a little bit of passion with a little bit of effort. 
So you can be present with other individuals who pretty much want the same things as you do.

Living a life free of Shame and full of confidence so you can be as Free as a bird.

What am I really talking about?

What ‘it’ is is an Online Community, run on a platform (Skool), which is naturally geared towards interactions, thus building a community.
With access to a free Academy designed to help you become the most Confident version of you that you can be.

What is the catch?

The catch is that I cannot do it without you. I cannot build and maintain a community without people who prioritise their own well-being, so they can make the most of their lives, whilst also being truly helpful to those around them.

So what I am asking you is to come, join us, and give each other a chance to build a community where we can experience what Maitriyabadhu talked about:

An embodied community filled with love and belonging.

What this is not:

It is not a miracle cure. It does not substitute in person friendships and connections.
It doesn’t make all the wars stop around the world.
But it is a start towards living a life more connected and deeply loving.

It is also not complete. 
I am currently putting together the materials for the academy, which are going to be quite extensive -and deeply transformational- as we head towards summer.

The amazing thing is, is that the more you interact in the community, the more you can influence the material I am putting out there.

It will be personalised to the needs of the group. So the "funding members" have an excellent opportunity to shape the material.

How can you join?

You can click on the button below, which will take you to the Skool website. 

The community is currently called the Beyond Shame Academy.

I am putting a little extra focus on getting people from a state of Shame to a sense of Confidence. However, it will be a truly holistic experience. Perhaps with some Tai chi material in there, in the future. :)

It will ask you to create a free account. Where you can be yourself. Otherwise, you are welcome to take up an alias if you would rather contribute without your real identity.

Because you matter!I hope to see many of you there!
If you have any questions, please do not hesitate to drop me an email or to ask me in person.
Have a wonderful start to the year!
Compassionately,
Miha, the Acupuncturist 

Hi everyone,
Here I make a return again with these articles before the quiet period of Winter. This holiday season is always a time that I find deeply inspirational. But if I am honest, Autumn is a season that I often struggle with.
So many ghosts (from the past) come to visit, that it can be truly overwhelming. But there is hope!
Today I wish to talk about how we can find hope both by the recognition of our human condition and by the grace of needles. :)

The Channel of a Bright Future

In Chinese Medicine, we often refer to the meridians (channels) as a fixed set of tools with equal importance within our toolbox. Yet they are much more than that.

Channels are energetically living entities within us that allow our mind and body to connect to one another, and everything else beyond our understanding (beyond the ‘I’). 

They also have a sort of hierarchy which is based on time and space.

The Eight Extraordinary Meridians are the ones formed first, and those which lie deepest to our core.

One of these channels is called Yang Wei Mai (Yang linking vessel). It brings a fascinating purpose within our development. Its function is related to how we perceive the future based on our experiences of the past.

What is even more interesting is that it has a message. Which is, if we focus our efforts in the right places, life can be bright, and full of optimism for the future.

It organises all Yang within the body with a special notion to our protective energies (Wei qi).

I like to refer to these as troops within the body and the mind. When we are mentally stable and physically healthy, these troops wait at the border (where pathogens may enter), waiting to be dispatched. They also retire inward towards the evening, so they can rest.

What happens when we allow chaos to reign our troops against our best wishes?

When we experience something physically or mentally traumatic (especially in early childhood), these troops can get stuck with very old orders, such as ‘be vigilant, as an attack is incoming any minute’.

Thus, the mind never rests. It creates unnecessary tension internally (which, over time, can translate into autoimmune conditions) and may also create illusory scenarios to which the troops are dispatched.

Worry and control: A common example of this is worrying about a possible future scenario. This worry often creates conflict not just in our minds but also between us and others. Pre-mediating a fight that is solely based on our own fears. These heavy feelings give birth to a desperate need for control. Which leads to further and further discontent and aggression.
Another example of what we may call the “Future disease”  is the inability for someone to take steps towards (a brighter) future. We can get so stuck in our view of life, like we have already ‘decided’ how it is going to play out.

Passivity and victim-hood: People with such personality traits often take a passive stand in life, in which things keeps happening ‘to them’. This sort of victim mentality creates an illusion of a ‘set future’ which may feel comforting for those who have gone through traumatic experiences.
Yet it is the anchor which prevents people from taking agency in their lives by finding the slightest bit of momentum, which could result in a mountain of change in the long run.

Going back to the troop analogy, when our General (the Liver) and the Empress (Heart) have lost their vision and clarity, these troops scatter or accumulate in different places. Often resulting in fighting themselves (autoimmune and inflammatory conditions). 

How can we turn things around for the better?

One way to counteract this chaotic state is to ascertain our priorities in the given moment.

Yang Wei Mai is also a channel associated with purpose. As it has the ability to ascertain where our troops are needed the most. Thus, setting priorities becomes an essential aspect of anchoring, centring and focusing the mind in the prospect of supporting the body in moving out of a state of dis-ease.

Pro tip: when you find yourself spiralling downwards, remember that spiralling already has given you a momentum. You are already doing, it's just not the kind of doing that will lift you up. All you need is a little nudge to change the direction. Upward we go when we bring to mind our priorities (or purpose in life) and start acting on it. It does not have to be a massive leap. It can be enough to decide to go out and get a breath of fresh air. Change brings freshness. In that momentum we can brainstorm new ideas. As long as we keep going, there is hope for a brighter tomorrow. 

Realistically speaking, making the right decision can change your experience (of the present moment) in a split second. How can you make your next hour of life marginally more pleasant?

In Acupuncture we have an amazing opportunity to directly connect with this deep aspect of our psychosomatic being, which can bring forth purpose, optimism and excitement for the future.
When we activate the Yang Wei Mai, we simply bring it into a more open state. We vibrate the channel so it comes alive to be more resonant with our priorities.

Of course, it is not magic. Change requires an immense amount of honesty. To really see ourselves (with the help of others) as clearly as possible. To see when we have the opportunity to act on our priorities, and to kindly make the decision which brings us onto an upward cycle. 
We all deserve to live out our lives in a way that brings us closer and closer to our purpose.

What are your priorities for the week?

Curious to set priorities that will support you through this festive season?
Come and see me for an acupuncture treatment.
Simply drop an email with your availability if interested.
I am also offering -reduced rate- Online sessions where we can dive deeper into your beliefs and systems, which are (hopefully) supporting you all year around.

Unfortunately I can't do pregnancy massage anymore, I used to love it! I love working with pregnant women so I now use facial reflexology which can help with symptoms and preparation for birth, and also facial massage to relax the facial muscles, especially around the mouth and jaw, as the mouth has an associated correspondence to the "birthing organs". So it's always good to remember that relaxing the mouth helps to prepare for birth!

Years ago, after my wonderful natural home birth experience, I wanted to share some of the tools I had used to prepare myself and my body for the birth of my baby in the smoother way possible, stretching to avoid tears. My daughter Desta flew out like a super hero, with her arm outstretched and so the midwives were expecting a bad tear. To their surprise, they found my body intact and immediately asked me: "Did you do perineal massage?". Of course I did! I mastered it! And in view of its benefits I had decided to share this knowledge and skill with as many women as possible. After all, it's not really something that they teach us, as they are so used to performing a rather painful episiotomy that scars us for life. 

Antenatal Perineal massage
Perineal self-massage is very important to prepare for birth. We can avoid perineal tear and unnecessary episiotomy.   Perineal massage helps you to know your body and prepare you for the feeling of pressure and stretching that you may experience as your baby is being born. It will help you to relax and take active part in the birth of your child with increased body awareness. It can help easing pain during crowning: can ease the "ring of fire" so often experienced while baby's head is emerging. It helps to gradually soften and stretch the perineum, ready for birth. It can promote closeness between you and your partner.  

Veronica offer guidance in a easy to read, instructive e-booklet and a Perineal Massage Oil (order one directly with Veronica).
download Veronica's FREE E-BOOKLET Perineal Massage in Pregnancy for a smooth birth

Stepping into pregnancy here for the first time and I am being met with both the excitement and joy of new life and also all the different changes that are taking place in my body. Each day more or less comes with new experiences and I never really know what will come along. Glad I have my yoga practice to lean on and doing my best to take it breath by breath. 

Up to now I felt changes and pressure in my sacrum, chest, back (especially my upper back) and that tiredness that just keeps on coming. I haven't had any morning sickness which I am grateful for and have been doing my best to give myself the rest I need. I started to also change my working schedule so it is more sustainable during this time. On top of that I have been doing what I can to make sure I continue to give to myself what I give to others, because when there are so many changes happening, sometimes our good habits can fall apart. So I really had to make sure I got myself to those regular Cranio-sacral treatments cause the tiredness at times tried to convince me otherwise. Once I found myself in those sessions it just helped me tremendously. The pressure I can feel in the sacrum has a chance to be released, as well as the pressure in my upper back & chest and it just gives me some more room and space within my own body again. It has been such a relief to be taken care of and have a space where I can just be in. 

After the treatments here during pregnancy, especially after the one when I had a little longer time in between them, I just really wished that every pregnant woman could have the chance to get this support and space to be in. To help the body and systems in this way has just felt for me like such a freedom and gives me the chance to just be able to enjoy this journey of pregnancy more. Since the pregnancy is ongoing, more regular treatment just seems to be the way that works best for me, so that is what I keep on aiming for now. 

On top of treatments, I also want to learn as much as I can about this new chapter of my life. Especially when we live in a world that can so easily focus on the negative and so much drama. So for me during pregnancy it is so important to surround myself with doulas and birth educators that have a healthy, happier and natural view on it all. The more I do and the more I learn this way, it just gives me the ability to enjoy and look forward to both this pregnancy and also for the birth of my child. So far I have been blessed with hearing and seeing so many powerful birth stories that just uplift my heart in the best way. 

One of the books that has been really helpful for me is Natalie Meddings book How To Have A Baby and you can find it here: https://www.nataliemeddings.com/shop/p/books/how-to-have-a-baby I am also so glad that I get to have Natalie as my doula as well.

Another wonderful soul that I haven been drawn to is a woman by the name Bridget Teyler, who is a doula and birth educator in the US. She has a lot of free offerings online, which you can find here: https://www.youtube.com/@BridgetTeyler/videos. She also has a wonderful program you can join and have the chance to step into the possibility to learn even more and get to love your birth. Click here to check it out: https://www.builttobirth.com/ This is the program I joined and it has helped me a lot. 

During my journey of this pregnancy I have tried to do my best to bring in those tools that support me and that allows me to relax and enjoy. I can only assume if you are still reading this, you might be pregnant too. So asking yourself what support can you bring in right now? Are there treatments that can really help you? How often do you need them? How much rest do you need? Checking in also on what kind of souls allows you to be in this state during pregnancy of confidence and relaxation? And make sure to bring those in! 

Ups and downs are often unavoidable in pregnancy as well as in life and hormonal shifts, emotional fluctuations and physical discomforts can be part of the journey for you and your baby. I really recommend, wherever you can, making choices to treat yourself in the best way possible and bring in any support that makes you feel empowered to give you a chance to enjoy any moments you can on this precious journey. 

I turned 60 recently and was very excited to receive my wonderful London Oyster card and find out that I now qualify for free prescriptions but wanted to find out what other positives there are about reaching this milestone and while searching the internet was informed that it is a time of ‘celebration of resilience, wisdom and possibility’.                                                                              
 
As far as resilience and wisdom go this may be true, as by this age, we have had decades of experience dealing with sometimes challenging situations that we have hopefully managed to overcome.
 
Possibility however, will really depend on our financial security and physical ability. If we are fortunate to have a mortgage-free home, a good pension and with that, some spare cash, we can happily embrace a work-free future and spend more of our leisure time on hobbies, holidays and fitness. Ah yes. Fitness. This is the most important thing of all, as without it, possibilities may be limited.
 
From the age of 30 our bodies start to change. We start to lose lean tissue, muscles start to atrophy (3-5% per decade) and we see an increase in fat. Bones may start to weaken, skin starts to thin, joints start to stiffen and we start to lose height as the discs in our spine begin to dry out.
 
So what can we do about it?

I see a lot of clients who are over 60 and I am pleased to say that the majority of them have realised that they need to take their physical health more seriously.
 
According to current figures the average life expectancy is 81 for women and 79 for men (longer in more affluent areas) so when we turn 60, we can expect to live for another 20-30 years. Therefore we need to be able to move, have balance and be strong. Now is the time (if we haven’t already) to implement changes to save our bodies.
 
Fitness doesn’t have to be an expensive business.

• Walking. Walking is free, good for you and if you join a hiking or rambling club, also sociable.

https://www.ramblers.org.uk/go-walking/ramblers-groups/south-bank-group

• Running. No equipment needed apart from a pair of running trainers, love of the outdoors and some will power!

If you would like to start running and would like a very friendly beginners course, the Dulwich Park Runners run two courses a year in March and September. Members receive a 10% discount on Sports Massage at West Norwood Therapies.
https://www.dulwichparkrunners.co.uk/

• For something a little more challenging, why not look at Windrush Triathlon Club

Where you can run, cycle and swim with a friendly, encouraging bunch. They run weekly training sessions and also get a 10% discount at West Norwood Therapies.
https://windrushtri.co.uk/

• Cycling. A fantastic and inexpensive way to keep fit as you can always pick up a fairly decent second hand bike or borrow one from a friend if it’s for an occasional ride. Take a look at this website if you don’t know where to start.

https://tfl.gov.uk/modes/cycling/cycle-skills

• Gym. Join the local council gym who have vastly reduced swimming sessions, exercise classes, and gym access. Active Lambeth offers a 15% discount to over 60’s (£43.85 per month) while Better offer a discount from age 66. If you are unstable on your feet, Active Lambeth offers a couple of chair-based exercise classes and aqua aerobics.

 
If you can afford it, I would really recommend finding a Personal Trainer and seeing them twice a week. If only once, ask them to design a simple exercise programme that you can either do at home or in the gym (with a few bands or hand weights) a couple of times per week.
 
If you think you can’t, look for concessionary seniors classes connected to local libraries, hospitals and community centres.

• Swimming. Have a few swimming lessons if you need them and then take yourself to the local pool or to one of London’s fabulous lidos.

 

• Pilates. If you book a block it can be cheaper and you will be going regularly so it is worth the investment. I would suggest that if you are new to Pilates, you choose a mat class rather than a reformer class. The reason being, if you have a weak core, you will learn the foundations of how to engage and strengthen it in a mat class. Whereas, the reformer equipment moves on springs and if you have little core strength to start with, this can be challenging and occasionally dangerous (you could fall off).

It is a good idea to find out the qualifications of a practitioner. At least a Level 4 in mat and reformer.

• Yoga.  Again check the qualification of the instructor. Do some taster classes to find out what kind of yoga is for you as there are many types. Yin (more stretching) to Vinyasa Flow (faster moving) and others in between.

 
N:B if you have been diagnosed with, or suspect you may have, hypermobility please inform your teacher as it is very easy to over-stretch tendons and end up with injuries.
 
Class Pass gives access to many different classes from gym to yoga and a two week trial costs £1. https://classpass.com/walkthrough/getclasspass

• Walking Football and Walking Netball

Great for those who are new to the sports or have previously played but are returning from injury or want something less stressful on the joints.
There are a few teams in South London
https://thewfa.co.uk/directory/pride-of-lions/
https://www.englandnetball.co.uk/play/walking-netball/

• Tennis, Padel and Pickle Ball

All of these court based sports are a lot of fun but can be expensive (padel for sure). And, if you are a beginner, it is very easy to get over enthusiastic and play too often.
Although they are wonderful fun and great for aerobic fitness, they can cause knee, hip and shoulder issues as there is a lot of ‘stop/start’ movement which puts stress on the joints.
https://www.lta.org.uk/support-centre/competing/competing-in-padel/what-is-the-gb-seniors-padel-tour-and-how-can-i-enter/
 
By keeping strong we will have increased mobility and energy to really benefit from the free oyster card travel to galleries, museums, parks across London, visiting friends and family and trying different exercise classes. AND greatly reduced the need for those free prescriptions.
 
Tessa Glover
Clinical Sport and Remedial Massage Therapy
ISRM/BTEC (Level 5) Professional Diploma
07966 473738

I love having a variety of different tools in my 'life toolkit' and these are my favourite go to tools!  As I was writing them down it made me realise who the vast majority of them are for down-regulating my nervous system.  Sometimes my practices as higher energy, activating and releasing but more often than not they help me to balance the fast pace of juggling a busy London life 😆

Movement & Music - both of these, without fail, help me come back into my body and ground me.  Whether it's soothing music and yin yoga, something more uptempo and Vinyasa yoga or resistance training or an all out disco for one and shaking my tail feathers, EVERYTHING feels better afterwards!

Nature - plugging into Mother Earth always soothes my soul and settles my mind and nervous system 💚 I feel really grateful I live near a beautiful forest.   I love seeing the seasonal changes and how the little buds are starting to peek through now!  My go to 'happy place' is always the sea 💙. I can happily while away hours watching and listening to the sound of waves and contemplating the vastness of the oceans.
 
Pranayama & Breathwork - a topic I could talk about for days!  It's our most accessible 'tool' that has the quickest impact on our nervous system and it's totally free!!!  I regularly check in with how I'm breathing and where I'm breathing into.  I often catch myself when I'm in a stressful moment and take a moment to reset my breathing and take a long slow breath.   Here is a breathing meditation I shared a few years ago that always helps me.
https://youtu.be/Z00E7bFmua0?si=44XQPprHUwPUHJfm
 
Meditation - my main practice is Vipasanna but I also love Yoga Nidra and listen to a variety of wonderful teachers.  This particular Yoga Nidra is one I am currently recommending to my clients and friends as I find I always feel so present and calm afterwards. 
https://insig.ht/iyHo2EndERb
 
Journaling - The Morning Pages is a practice I come back to time and time again.  I was introduced  to this journaling practice via a yoga teacher mentoring program many years ago and found it to be a real game changer.   It helps clear the mental chatter and clutter and I notice improved mental clarity and feel much more spacious and clear.
 

How can Tai chi help to build resilience and confidence?
 
As a therapist of the Eastern arts, I have come across many modalities that help people grow, become more confident, resilient and overall content with their life.

I am generally fascinated by both psychology, medicine and eastern philosophy. Yet, what I would call the most powerful tool in my toolbox would -hands down- be Tai chi.
 
It is a martial art that goes way beyond the martial and directly creates a reflective experience where healthy resilience naturally grows.
 
Resilience is the fruit of effort. The work resulting in mental, physical and emotional strength and pliability, leading to self-confidence.
 
One of the fundamental aspects of Tai chi is the engagement of the mind within the body.
 
So how does it help us build resilience?
 
When you practice the art, you are asked to leave all other thoughts and feelings behind. Instead, allow the mind to saturate into the flesh. This develops mindfulness of the body.
 
When you go through the practice of body opening/loosening, it requires sustained mental effort to meet your discomfort. To look compassionately and intimately towards your own limits. Maintaining awareness and acceptance. This develops mental fortitude.
 
During the standing meditations, you first of all create a structure which you must hold for a period of time. Within this structure you relax and release the muscles, thus your habitual tensions. You experience sensations and connections that you have never felt before. This creates a change in your perception and gently pulls you out of your general one-sided thinking. Opening the mind and body.
 
In both seated and standing meditation, you work on maintaining your focus in one physical/energetic location. This develops attention and one pointed focus.
 
Whilst practicing the form/moves, your brain will keep shouting and shaming you for not doing it correctly. You are forced to face your critical self and develop a new, compassionate relation with it. This develops your character, balance and coordination.
 
The constant effort to maintain awareness in the body, whilst experiencing a multitude of sensations, both pleasant and unpleasant, builds a doorway to your nervous system, which you have control over once you have developed enough awareness
 
You can choose to fight it, flee from it or simply accept it for what it is. This builds direct resilience in the nervous system.
 
You see, it is very difficult to get through life without resilience.
 
But we are so lucky to have a tool (and I am sure there are others out there as well) which builds:
 
- the strength and resilience of mind,
- the fortitude and flexibility of the body,
- the stillness and openness of the heart
 
Whilst also balancing our energetic body and the nervous system.
 
Furthermore, throughout the partner drills we also have the opportunity to work on how we relate to one another. How we respond to the touch, emotions and thoughts of others. This is a big part of developing resilience.
 
Thus, we become strong and kind towards our internal and external environments. This is true resilience.
 
Maybe now you can understand why my passion lies so deep in this art.. :)
 
Looking to build resilience into your life?
I am currently running 2 beginner friendly courses in Crystal Palace:
 
Mondays: 18:30 – 19:30
Tuesdays 18:00-19:00
 
- Small groups of around 8-10 people
- Hands on corrections
- Always welcome to ask questions
 
Investment: £12.50 per class
Location: Kin Wellbeing studio and Crystal Palace Osteopaths

Excited to try something new to change and/or grow resilience in your life?
 
Please email me at
[email protected]
Or WhatsApp me on:
07308889603
 
Looking forward to meeting many of you at class,
Miha