Hello There,

November it is then.....

Have you ever noticed how, as the year draws in and the days get just that bit shorter, your mind starts racing even faster? November can be a truly busy month—end-of-year to-dos, darker evenings, and, for many, the pressure of pre-Christmas planning. If you sometimes feel frazzled before your feet hit the floor, you’re certainly not alone!

This week, I’m sharing some of my favourite guided meditation and mindfulness techniques to help you press pause, re-centre, and support your mental well-being as we head into this new season. Whether you’ve never tried guided meditation before or simply want an extra moment of calm, I hope these simple strategies offer you some peace.

Just the last 2 places up for grabs for the November Reset, those already booked have commenced 'priming' in readiness, even though they don't know it. Their sub-conscious is already directing and putting in place all that the reset will bring on their 21 day programme - that's the magi, how great is that!

I love a bowl of proper porridge, There's something really comforting as well as goodness nutritionally. Try this weeks' food matters golden turmeric   porridge for an extra healthy twist.

Have a a great week everyone

Love Lindsey xxx

HEALTH MATTERS >>>>>

Guided Meditation & Mindfulness for Mental Well-being

I love a meditation, and the guided mediations I play at the end of the Wednesday Fitness Pilates online sessions each week are now a firm favourite with the participants. They leave us totally chilled, relaxed ...and mindfully balanced.

• Start Small: You don’t need an hour—just two to five minutes of focused breathing can make a difference. Find a quiet spot, close your eyes, and take slow, deep breaths. Inhale for a count of four, hold, then exhale to a count of six. Repeat for a few cycles and notice any shifts in how you feel.

• Body Scan Check-in: This gentle exercise is wonderful when you feel tense or scattered. Begin at the crown of your head and move your attention slowly down to your toes, noticing any tension and inviting it to soften on each out-breath.

• Guided Audio: Struggle to quiet your mind? Try listening to a guided meditation. You’ll find free audios online, with themes like ‘gratitude’, ‘calm’, or ‘letting go.’

• Find 30 minutes at some point to just sit  or lie comfortably and listen to this 'Perfect Day' audio from Janet Thomson, 

• Mindful Moments: Bring mindfulness into everyday routines. When you’re walking, washing up, or making a cup of tea, notice what you can see, hear, feel or smell. Grounding yourself in the present is an act of self-care in itself.

• Journaling: Sometimes, writing down thoughts or simply making a short gratitude list at the end of your day creates space in your mind for better sleep and more clarity the next morning.

Why it works: 

Meditation is proven to help lower stress hormones, improve emotional resilience, and even boost focus. The science is sound—and the best part? These handy practices are accessible to everyone, at any time of day - ENJOY!

FOOD MATTERS>>>>>

Mindful Eating – A Calming Autumn Bowl

This week, why not try a warming bowl of Golden Turmeric Porridge? Not only is porridge a true comfort as we step further into November, but eating mindfully—focusing on each spoonful—can calm your digestion and your mind.

• 40g porridge oats
• 250ml milk or milk alternative
• ½ tsp ground turmeric
• Pinch of black pepper
• 1 tsp honey or maple syrup
• Toppings: blueberries, flaked almonds, pumpkin seeds

Instructions: Add oats, turmeric, pepper, and milk to a saucepan and warm gently, stirring. Once thickened, pour into a bowl, add honey, and sprinkle with your favourite toppings.

Take a breath between bites, notice the textures and flavours, and savour the nourishment! - ENJOY!

YOUR NOVEMBER RESET – BOOKING NOW!

If you feel ready to reset and re-energise before Christmas, the last 2 places places are available for our November Intermittent Fasting Reset Programme! 

This 21-day group  experience includes day by day guidance, meal planning, mindfulness strategies and mini workouts—all designed to help you end the year feeling balanced and positive about yourself.

 Book your Reset place here

As soon as you book, your positive change begins!

Preparation  Week -  Commences Monday 17th November

14 Day Colour Fast Reset - Commences Monday 24th November

 GET AHEAD for Party Season to take control of Christmas ...and beyond!

 with the November Placebo Diet  Colour Fast 14 Day Reset. 

Those already familiar with this amazing online mentored programme from Janet Thomson will know  that as soon as you book the 'priming' starts! 

This means the mind and body subconsciously starts implementing the learned processes of your previous Resets

It is now a popular health regime staple 2 or 3 times a year for so many people - including myself!