Mindfulness Practice

Over the last few days, I’ve been thinking about what I want to achieve in 2025. Be more mindful. Eat healthier. Start intermittent fasting. Write more. Read more. Study towards becoming a mental wellness coach. Be a better teacher. Feel more comfortable in my own skin while working on my fitness. But here’s the thing: I’m waiting for Wednesday to start. When I eat a chocolate, I tell myself, “Better eat this now, because from Wednesday, there’s nothing.” Deep down, I know this isn’t the right mindset. So what is? Why Waiting for ‘The Right Time’ Doesn’t Work Like many of us, I’ve fallen into the trap of believing that change needs a grand starting point—a new year, a new week, or even a specific day like your birthday. It feels tidy, doesn’t it? But this “all or nothing” approach often sets us up for failure. The problem with waiting is that it creates a scarcity mindset: the idea that life will suddenly become restrictive or joyless once you begin. Worse still, it suggests that perfe...

Why Do My Best Intentions Turn Into Coffee and Scrolling? You know the feeling—you go to bed full of ambition, picturing yourself waking up bright and early, sipping water like a health guru, easing into a yoga flow, and journaling with purpose. But when the alarm goes off, reality sets in. Instead of transforming into the morning superstar you envisioned, you grab a cup of coffee and start scrolling through Instagram. What’s going on here? The truth is, this morning battle is all too familiar, and it’s not just about willpower—it’s rooted in psychology and habit. Let’s unpack why coffee and scrolling take over and explore how you can align your intentions with your actions. The Disconnect Between Intentions and Reality At night, we’re reflective and motivated. It’s easy to dream of being a better version of ourselves tomorrow. Psychologists refer to this as “positive projection”—imagining your future self smashing goals gives you a feel-good boost in the present. But when the morning ...

Let’s talk about pain. No, not the stub-your-toe-on-the-sofa kind, but the deep, emotional, "life-has-sucker-punched-you" kind. The hard truth is, healing starts with accepting something most of us would rather avoid: you’ve got a hand in your own suffering. Stay with me, though—it’s not as bleak as it sounds. This isn’t about assigning blame or declaring fault. It’s about taking responsibility. Picture it less like pointing fingers and more like grabbing the wheel of your own life. Because if you’ve been hurt—whether by a dodgy relationship, past trauma, or life’s general knack for throwing curveballs—you might instinctively want to direct all the blame outwards. And yes, external factors do matter, but here’s the thing: waiting for someone else to fix things is like waiting for the bus in the middle of nowhere. It’s not coming. The Temptation of Victimhood Staying in victim mode can feel... oddly comforting, can’t it? There’s no need to make any big changes because, hey, it...

  Yesterday, the skies wore a shroud, A veil of sorrow, heavy and proud. Loneliness hummed, soft yet near, Its echo lingered, sharp and clear. But today, sunlight weaves its way, Through broken shadows of yesterday. Peace whispers where pain had been, A quiet bloom that grows within. Each tear that fell became a seed, Pain nurturing beauty’s creed. Now I breathe, with calm inside, Grateful for the ebbing tide. Life unfolds like the ocean's sway, Grief and joy carving its way. Yesterday's shadows softly wane, Leaving the lessons, keeping the gain.

As the holiday season nears, streets glitter with lights, homes echo with carols, and an air of joy seems to permeate the world. Yet, for many, the phrase "Merry Christmas" holds a bittersweet undertone, as this season isn’t as joyful as it seems. The Pain of Loneliness For those mourning lost loved ones, Christmas often brings painful reminders of shared moments now out of reach. Decorating trees, unwrapping gifts, or enjoying holiday meals can amplify the sense of absence. Similarly, individuals separated from their families—whether by physical distance, estrangement, or personal reasons—feel the weight of isolation during a season centered on connection. Financial Struggles Amid Festive Expectations Christmas often equates to spending—lavish gifts, elaborate decorations, and indulgent feasts. For those facing financial hardships, this pressure to meet societal norms can lead to stress and feelings of inadequacy. The season’s commercial nature sometimes overshadows its true...

How to Turn Self-Doubt into Self-Growth Introduction Self-doubt is something everyone experiences from time to time. It often creeps in just as we’re about to face new challenges or step outside our comfort zones. It can feel like a hurdle, preventing us from reaching our full potential. Here’s the reassuring part: self-doubt doesn’t have to hold you back. In fact, when approached thoughtfully, it can be a catalyst for growth. By learning to understand and reframe it, you can transform moments of hesitation into opportunities to adapt, learn, and flourish. Let’s explore some practical ways to turn self-doubt into self-improvement. Recognising Self-Doubt as a Natural Process The first step is to realise that self-doubt is a completely normal reaction to unfamiliar situations. It’s not a sign of weakness or failure—it’s an indicator that you’re pushing yourself to grow. Feeling unsure is simply part of the process. Rather than resisting these feelings, take a moment to acknowledge them. ...

Introduction: Fire Your Inner Critic Today Let’s face it—everyone has that nagging inner voice critiquing their every move. From mispronouncing “charcuterie” to pairing socks with sandals (just once!), it’s time to put an end to this self-judgment. Here’s a guide to silencing that inner commentator and living unapologetically, quirks and all. 1. Recognise the Critic—and Laugh It Off Picture your inner critic as a grouchy neighbor constantly complaining. Is that who you want running your life? Definitely not! The next time that voice says, “You’re terrible at this,” respond with humour: “Maybe, but I’m having fun trying!” Humour disarms negativity and shifts your mindset. 2. Realise Nobody’s Watching as Closely as You Think Here’s a secret: most people are too focused on their own lives to notice your slip-ups. Trip on the sidewalk? Own it with a confident pose. Even Taylor Swift probably has her awkward moments (we all do). Remember, these small mistakes are insignificant in the bigger...

When we talk about healing, it often feels like we’re preparing for a battle. “I’m healing so I can confront my trauma, face my pain, and wrestle my anxiety to the ground!” That sounds brave, sure, but let’s be honest: you’ve been doing that already. You’ve survived; you’ve fought. You’re not healing to keep enduring the struggle—you’re healing to reclaim joy, happiness, and the freedom to actually live your life. Mastering Chaos Pain? You’ve got it handled. Life throws its lemons, and you figure out how to keep going—maybe not with lemonade, but at least with lemon water (because who has time for sugar?). Anxiety? It’s like an old opponent whose tricks you know too well. Depression? It’s practically a terrible roommate—always there, eating your snacks and leaving everything in disarray. But joy? That’s the curveball. Happiness can feel sneaky, like it’s too good to be true. When you’ve been in survival mode for so long, feeling good can be... unsettling. It’s like putting on jeans aft...

It starts with a whisper, soft and low, A flicker of doubt, a seed to sow. A thought takes root, it twists, it climbs, Echoing fears, replayed countless times. Around and around, the circle spins, A battle within where no one wins. The mind’s a storm, the heart’s a drum, A cacophony rising, where silence won’t come. Each step forward feels like retreat, The ground unstable beneath your feet. What ifs and maybes form a chain, Binding the soul with invisible pain. The spiral tightens, it pulls, it draws, Gripping you fast in its ruthless claws. You reach for light, for air, for peace, Yet the current drags, it does not cease. But within the storm lies a quiet plea, A whisper of strength, “Come back to me.” The breath, a balm, the anchor’s hold, A moment of stillness, courageous and bold. With each exhale, the spiral unwinds, The space between thoughts gently defined. The storm may return, as storms often do, But each time, you’ll know—you can break through.

You are worthy of being fully seen, loved, and chosen for exactly who you are. In a world where so many relationships feel rushed or superficial, it can be hard to believe in your own worth. With endless distractions and options, you might even wonder if you’re truly deserving of someone’s full attention and commitment. But here’s the truth: you are. Your worth isn’t something you have to earn or prove. It’s not about being perfect or flawless. It’s about being human. You deserve to be shown up for simply because you exist, and it all starts with how you show up for yourself. What Worthiness Really Means Many of us grow up thinking we have to earn our worth—whether through success, looks, or being good enough for others. But real worthiness doesn’t depend on any of that. It’s unconditional. Ask yourself: Do I believe I’m enough, just as I am? Do I let people see the real me, even the messy parts? Do I choose to value myself, even when others don’t? These are tough questions, but they’r...

Practicing Gratitude with Mindfulness: The Fun, Feel-Good Way to Happiness Let’s face it: life moves fast, and most of us are just trying to keep up. Between deadlines, chores, and the occasional crisis (or maybe not so occasional), it’s easy to forget the little things—like the fact that your coffee this morning wasn’t burned or that your socks actually matched. That’s where gratitude and mindfulness come in. They’re like your brain’s reset button, helping you find happiness without having to move to a remote mountaintop. Ready to give it a shot? Let’s dive into how combining gratitude and mindfulness can turn your mood—and your life—around. Gratitude + Mindfulness = A Dream Team Gratitude is about appreciating what’s good in your life, from the big wins (like landing a dream job) to the tiny joys (like a perfectly ripe avocado). It’s about shifting your focus from “ what I don’t have ” to “ look at all this cool stuff I do have. ” Mindfulness is the art of being here, right now, an...

I recently read something that struck a deep, personal chord in me. In her powerful book I Will Not Be Silenced , journalist Karyn Maughan quotes her late friend, Eusebius McKaiser , who once said during a particularly difficult time: "People are not entitled to your trauma." Those words hit me like a lightning bolt—so simple, yet so profound. How often do we feel obligated to explain ourselves? To relive painful moments just to justify who we are or why we act the way we do? Whether it’s a friend, a stranger, or society at large, there’s a subtle expectation that we owe others a peek into our suffering—our story—on their terms. But we don’t. Your trauma is not a public property. It’s not something anyone is entitled to dissect, minimise, or judge. Sharing your pain is deeply personal. It’s your choice—when, how, and with whom. And sometimes, protecting your peace means keeping parts of your story to yourself. For me, McKaiser’s words stirred a kind of "motivated anger...

The Invisible Isolation: Lonely in a Crowd Loneliness has become the surprise guest no one invited to our hyper-connected world. You might be hanging out with friends, family, or colleagues, yet feel like you’re at a party where no one remembers your name. Yep, that’s "lonely in a crowd" for you—a feeling that’s less about headcount and more about heart-connections. Why Are We Lonely When We’re Not Alone? Loneliness isn’t about being alone (because hey, sometimes being alone is awesome). It’s the gap between the relationships you want and the ones you have. Even in a packed room, you might feel like an outsider looking in. Common culprits? Too much small talk, not enough soul talk. Hanging with people who just don’t get you. Social Media - scrolling through Insta-perfect lives can leave you feeling like you’re missing the memo. So What’s the Damage? Chronic loneliness isn’t just sad—it’s sneaky. It can mess with your stress levels, immune system, and even your self-esteem. Ba...

What I Would Tell My Childhood Self: A Letter Through Time Life is a winding journey, filled with lessons, growth, and countless moments that shape us. If I could sit down with my childhood self, I'd tell them what I now know — words of encouragement, lessons learned, and the wisdom that comes from navigating the ups and downs of life. Dear Younger Me, First and foremost, let me tell you something important: you are enough, just as you are. The world might make you feel like you need to be something different, smarter, braver, or louder. But trust me, your quiet strength and kind heart are your superpowers. Don’t trade them for anything. Embrace the Imperfections You’ll make mistakes, lots of them. There will be times you feel embarrassed, scared, or even like you’ve failed. That’s okay. Mistakes are not the end of the world; they’re stepping stones. They’ll teach you things no textbook ever could, so embrace them and know they’re part of becoming the person you’re meant to be. Be...

When Faith Hurts: Growing Up in a High-Control Religious Environment I grew up in a world shaped by strict rules and expectations. My sister and I were raised as Jehovah’s Witnesses, though our parents weren’t part of the religion. Despite this difference, my parents were loving and supportive, encouraging us in our beliefs even when it was painful for them to watch. My mother, in particular, often stayed silent, though I could see the hurt in her eyes when our faith caused us to suffer. Living under the weight of these beliefs was challenging. As a teenager, I made choices that, by most standards, would seem ordinary. I went to a club. I kissed a boy. But in the world I knew, these actions were more than just harmless exploration—they were considered serious transgressions. The guilt was overwhelming. I was taught that my worth was tied to my behavior, and when I fell short, I believed I was unworthy of love and forgiveness. At 16, I reached a breaking point. I was consumed by the bel...

Anxiety Isn’t a Choice—It’s a Trauma Response (And Sometimes It Feels Like a Full-Time Job) Ah, anxiety. That uninvited house guest who shows up at the worst possible moments, like during a job interview, at a romantic dinner, or when you're trying to fall asleep. You didn’t choose it. You didn’t send it an RSVP. And yet, here it is, unpacking its bags and reminding you of every awkward thing you’ve ever said since 1997. Fun, right? Let’s clear something up from the start: Anxiety isn’t like picking out what toppings to put on your pizza. Nobody stands in the kitchen, going, “Hmm, should I have extra cheese or a full-blown panic attack about something that happened five years ago? Decisions, decisions!” No, anxiety isn’t a choice—it’s a trauma response, a survival mechanism that’s gone rogue, like a malfunctioning fire alarm that goes off when you’re just toasting bread. Trauma: The Gift That Keeps On Giving Trauma is like that one friend who still talks about their high school glo...

There's a kind of hurt That brings you to your knees, A kind of hurt You fear will never ease. It’s the pain that breaks your soul, A hollow, wrenching ache, A silent scream within your chest, A hole that nothing makes. It’s the hurt that grips your throat, Each breath a desperate fight; You try to call, but no one hears— No answer in the night. You’re gasping, trembling, Crushed beneath its weight, And when you finally scream, It shatters like a blade. You can’t believe it’s you, This echo from the deep; The rhythm of your breath is gone, And time feels lost in grief. Grief wears many faces— Loss of love, of life, of self; It cuts like the sharpest knife, Leaving nothing of yourself. If you’ve known this kind of pain, I’m so sorry that you do. But please know, you’re not alone— There’s strength in reaching through.

How Many Times Can a Person Say “It Is What It Is”? Ah, the ubiquitous phrase “It is what it is.” It rolls off the tongue effortlessly in moments of resignation, acceptance, or when you just can’t be bothered to explain why your day went sideways. But how many times can a person really say it before it loses all meaning—or, better yet, before you realize it’s become your life’s motto? Let’s dig in, tongue firmly planted in cheek. When Do We Say It? 1. The Coffee Spill at 8 a.m. You’re balancing your coffee, your phone, and your bag, and suddenly, your white shirt gets an unsolicited caffeine makeover. You stare at the stain, sigh deeply, and mutter to yourself: “It is what it is.” Translation? You’ve surrendered to the universe’s cruel sense of humor. 2. At Work, Every. Single. Day. Did your boss just drop a last-minute deadline on you? Did a coworker “forget” to copy you on that important email? Cue the phrase, because nothing else can mask the exhaustion quite like it. 3. The Holiday...

The (Slightly Anxious) Art of Showing Up They say courage is not about roaring like a lion; sometimes, it’s just about whispering, “Fine, I’ll go.” This rings especially true when life throws you into situations where control is as elusive as Wi-Fi at a family gathering in the middle of nowhere. I recently stumbled across this nugget of wisdom: “The courage to be vulnerable is not about winning or losing, it's about the courage to show up when you can't predict or control the outcome.” Let’s talk about that for a moment, shall we? Imagine you're standing at the edge of a metaphorical cliff. Below you is a vast, swirling sea of uncertainty. The choices? Leap in (vulnerable and scared out of your socks) or stay put (comfortably stuck and missing out). Here's the kicker: showing up—with all your quirks, fears, and yes, your slightly sweaty palms—is the ultimate brave act. Vulnerability Is Awkward, But Worth It Let’s not sugarcoat it: vulnerability feels awkward. It’s like ...

It’s Okay to Not Be Okay: Embracing the Hard Days Life doesn’t always go the way we hope. We manifest, work hard, and pour our hearts into things that matter deeply, only to be let down by forces beyond our control. Days like these can feel like emotional rollercoasters, leaving us drained, disappointed, and wondering if we did enough. And sometimes, even when we try to stay positive—repeating affirmations like “what will be, will be”—the pain doesn’t ease. It still hurts. And that’s okay. We live in a world that often pushes us to “stay positive,” to “keep moving forward,” and to “look on the bright side.” But the truth is, sometimes it’s okay to just sit with the sadness, the frustration, and the disappointment. It’s okay to not be okay. The Myth of Constant Positivity Telling ourselves that everything will work out or that it’s “meant to be” can feel like trying to put a bandage on a wound that needs time to heal. These phrases, while well-intentioned, don’t always reach the depth o...

 If you knew tomorrow wouldn’t come, Would you notice the sky’s soft hum? Would you feel the grass beneath your feet, Or taste the air, bittersweet? If you knew the dawn might never rise, Would you see the world with different eyes? Would the ordinary become divine, Each moment sacred, each breath a sign? The touch of wind, the scent of rain, The way sunlight brushes against the plain— All would shimmer, rare and bright, In the fleeting glow of borrowed light. So live as though the end is near, Let wonder drown out every fear. For what we hold, what slips away, Is precious now, today, today.

 Let’s Talk About Imposter Syndrome Imposter Syndrome. It sounds like a rare disease you’d catch on a deep-sea expedition, but it’s far more common—and no deep diving is required. It's that nagging feeling that you're just one wrong move away from everyone realising you're a fraud. Whether you're a student, a seasoned professional, or even the world’s best pancake flipper, Imposter Syndrome doesn’t discriminate. It’s the great equalizer of self-doubt, whispering, “Are you sure you’re qualified to be here?” Spoiler: You are. But let’s unpack this sneaky little brain gremlin with a bit of humor, shall we? Symptom #1: The "I Just Got Lucky" Mindset You nailed that presentation, but instead of basking in glory, you're thinking, “Eh, it was just good timing.” Your inner dialogue sounds like: "I just got lucky!" "The Wi-Fi didn't glitch, that's why it worked!" "Anyone could’ve done it.” Sure, luck plays a role in life, like findi...