3 is the Magic Number!

A simple way to shift your mindset
In the middle of our busy and sometimes chaotic life, it’s easy to overlook what’s going well and what truly matters. But what if just a few moments of daily reflection could shift the way you think, feel, and experience life?

Expressing gratitude is a powerful way to reframe the way we think and feel. When we focus on what we’re grateful for, we begin to shift our attention away from limiting thoughts and instead notice the more positive, meaningful aspects of our lives. This change in focus can help rewire our brain, encouraging a more optimistic and empowered mindset.

The science behind it
Our brains are naturally wired to look for threats (it’s how we’ve survived for thousands of years). But by intentionally practicing gratitude, we create new ‘wires’ (neural pathways) that activate specific brain regions associated with reward, social bonding, and stress relief. By repeatedly expressing gratitude we can strengthen these new ‘wires’ training our brain to naturally adopt a more positive outlook.

At the same time, gratitude triggers the release of feel-good neurotransmitters like dopamine and serotonin, which are linked to feelings of happiness, pleasure, and stress relief. So the more we practice gratitude, not only the easier we notice and appreciate the good in life but also the happier we feel. But this doesn’t mean ignoring problems or pretending everything’s perfect. Instead, it helps us cultivate a more positive mindset, one that can easily recognise the good, both big and small, even in the midst of chaos.

How do we start?
One easy way to turn this into a daily habit is by writing down 3 things you’re grateful for each morning before your day begins. They don’t need to be big or profound—small joys and quiet moments count too. Maybe it’s your morning coffee, a kind message from a friend, or simply the feeling of sunlight on your skin.

Try it for 33 days. Why 33 days? Research shows it takes around 21 to 66 days to build a new habit, and 33 is right in the middle — plus, it matches our ‘3’ theme! By the end of that time, your brain will be doing it automatically — and you might not even need to write it down anymore.

If you’d like to learn more about mindfulness and how to integrate it into your daily routine with confidence and ease, have a look at my upcoming well-being workshops or email me for more info.

Out with the old, in with the new

According to TCM (Traditional Chinese Medicine) all things in life are said to come from five elements: Wood, Fire, Earth, Metal and Water. These elements are the building blocks of everything in the universe, whether it's the smallest grain of sand to the mightiest mountain to the vastness of the universe itself.

These elements represent cycles, phases, and the physical and energetic qualities of the human body and the world around us. Their ebb and flow influence our wellbeing in all levels, physical, mental, and emotional.

In TCM the Metal element is linked to the season of autumn. It represents the transition from warmth to coolness, movement to stillness, and from yang to yin. During this season we see trees shed their leaves and fields yield their harvest. Nature creates space and preparations for a period of rest and stillness begin.

There’s an inherent feeling of grief for the loss of the longer days, the warmth, the fragrances, and sounds of the summer. This is the season when we feel the weight of the layers we must shed, this is the season of letting go, a time to release stagnant emotions and any behavioural patterns that might be holding us back, a time for nourishing, solitude, and reflection.

Autumn is linked to the lungs and large intestine, take a moment and think about the lungs’ function, bringing in new air and releasing the old carbon dioxide. Similarly, to how the large intestine is responsible for eliminating waste that our body no longer requires. During this season, emotions can mirror physical processes – just as emotional constipation can make us feel lost, sad, or depressed. It is now when emotions are more likely to come to the surface, our body tells us it’s time to let go.

Structure, resilience, self-worth, and the ability to let go of what we no longer need while inviting new beginnings are all associated with the quality of Metal. When out of balance, it can sometimes be perceived as cold and blunt, rigid, stagnant, critical of others and self, with an unhealthy perfectionism and unable to break through the protective ‘shields’ to connect with others. The emotion of grief is either cut off or buried deep within, pretending that all is well.

Metal represents the hidden treasure of our true essence, it’s only when we’re able to shed the layers and find acceptance that our light within is revealed.

How to support the metal element during the autumn:

1. Breathwork. Mindful breathwork such as meditation can help release dry and stale air and and improve lung capacity, as well as offering many more amazing benefits!

2. Keep your neck and chest warm. Any clothing that can be used to protect the neck and chest from invasive wind will help protect the energy of the lungs.

3. Out with the old, in with the new. Declutter, make space! Hoarding unnecessary items can tether us to the past, decluttering is the physical act of letting go of what we no longer need and accepting the past for what it is. By creating space for growth, we pave the way to move forward.

4. Stay hydrated. Consuming fibrous foods and drinking plenty of water aid your body in detoxifying and eliminating waste. The Metal element is linked to pungent tastes, so incorporating foods such as onions, garlic, ginger, horseradish, as well as cheese and probiotics can also bolster your Metal element, particularly during the autumn season.

5. Write a letter to yourself. List all the aspects that make you special and unique. Acknowledge your inherent worth and the gifts. Find perfection in your imperfections, understand that not everything is defined in absolutes and seek that middle ground! Recognise and celebrate all the wonderful things that come into your life.

6. That loving feeling. Spend time with those who fill your heart with warmth, understanding, and ease. Reflect on what gives you meaning and connection in life. Engaging in activities that foster your connection with yourself, others, and the natural world can be especially supportive of your Metal element.

7. Reiki therapy. This relaxation technique can help you release what no longer serves you and might be holding you back, unlocking your true potential as a human being.

Curious about Reiki? Book your appointment now! Follow @reikiandrituals_for more positive insight.

Find your centre

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3 mins read

In Traditional Chinese Medicine (TCM), the Earth element is associated with late summer (from mid-August to the autumnal equinox in September) and the 18 day transition period at the end of each season. Earth energy is supportive, stable, nurturing and grounding, resembling the universal maternal archetype.

Days are getting shorter and as the summer comes to an end, we find ourselves moving into the season of the Earth element. This is the time when after the fullness, abundance, and celebration that summer brings, our energies feel more balanced and centred. Just like Nature readies itself for harvest, we can take this time to reflect, ground ourselves, and prepare for what’s coming in the next season (the season of letting go!) and in life in general.

When our Earth energy is balanced, we are well-grounded, nurturing and compassionate. This brings forth a feeling of freedom and the capacity to remain in the present moment. We feel confident and at ease with ourselves, with others and with life. Earth energy embodies unity, friendship, it thrives on bringing people together but does not take sides. Like a parent who steps in as the peacemaker among siblings to bring harmony back!

Worry and sympathy are emotions linked to the Earth element. When the Earth energy within us is out of balance, we feel ungrounded, there’s a sense of dissatisfaction, uncertainty, and a lack of self-trust. Our capacity for empathy diminishes, leading to self-centeredness. But it could also become excessive, causing us to prioritise others’ needs over our own without clear boundaries. We might also be more vulnerable to digestive problems.

Some ways to support the Earth element in your body:

1. Resolve worry. Worry interferes with the natural flow of our energy. Stay present, evaluate your concerns, take action on the manageable ones, and release those beyond your control.

2. Ground your energies. Engage in activities like Tai Chi, Qi Gong, Yoga, or dance. Connect with nature through gardening, walks on the beach or forest, hikes, or visits to your local park.

3. Mental detox. Be mindful about what you mentally ingest. This season offers an opportunity to reflect on our interaction with social media and news, and to establish limits on screen time.

4. Sing your heart out. The sound of the Earth element is “singing”, so whether is in the shower, the car, or a stage, sing!

5. Set boundaries. If you’re the Earth type that put people’s needs before yours, now it’s a good time to embrace the strength of saying a simple “NO” when you cannot commit.

6. Food power. The Earth element is associated with the spleen and the stomach, focusing on eating habits that help digestion can support your Earth energy. Nourishing foods like whole grains, rice, butternut squash, pumpkin and root vegetables such as sweet potatoes and carrots can strengthen the Earth element, especially when prepared in hearty stews! Eat mindfully. Take time to eat whilst sitting down. According to the Chinese Medicine clock, the stomach has optimal digestive capacity between 7–9am, so don’t skip breakfast!

7. Slow down. Spring and summer has been about taking action, spontaneity, adventure and playing, but now is time to consider slowing down the pace in preparation for the season ahead.

8. Reiki therapy. Reiki can help ground your energies, bringing harmony and balance to body, mind and spirit and help you find your centre.

 Curious about Reiki? Book your appointment now. Follow @reikiandrituals_ for more positive insight.

Live, Laugh, Love

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3 min read

Today’s the first day of summer, this beautiful season is linked to the Fire element in TCM (Traditional Chinese Medicine) and associated to the heart. The summer is a time for expansion, socialising, connecting with others, spontaneity, and excitement! Fire is one of the most powerful, vibrant and dynamic elements, it represents passion, enthusiasm, and motivation. It embodies the drive, ambition, and creative force that fuels action and ignites inspiration and transformation within us.

During the summer season, we might feel a sense of wanting to be a little more carefree, less rigid with ourselves and the world around us, as well as being more adventurous and spontaneous as opposed to how we might have felt during the spring season, when getting organised and sticking to a plan could have been more resonant. (Read my previous blog about spring and the Wood energy). During the summer, the Fire energy prompts us to be around others, to socialise. We might also notice an increased vitality, for example, it’s easier to get up early and our energy seems to last longer!

The energy of the Fire element is outwards, and we see this in the way that fire behaves, hot, bright, expansive, a rising and fast-moving energy. Think about how the flames dart and leap out in unexpected ways going in all directions. We also see this in nature, how following the upward movement of the plants in spring, nature now reaches its peak of growth, being at its fullest and most expansive self. Summer holds the power of maturity. During the winter and spring, we put considerable effort into nurturing and growing, and now it’s time to have fun, no room for boredom!

We, as part of nature also need to express ourselves at our maximum potential and the season of summer invites us to do so. Now is the time to fully feel, experience, and express ourselves authentically leaving no regrets behind us, so in time, we can ease the way into Autumn, the season of letting go.

According to TCM, the Fire element is associated with the heart and small intestine. The heart is considered the emperor of the body, governing not only the physical heart but also mental and emotional part of us. The small intestine is responsible for separating the pure from the impure in terms of food and emotions. Fire is transformative, passionate, impulsive, and energetic, but it can also be destructive. It has the power to consume, purify, and regenerate. Depression, mania, lack of self-love, anxiety, insomnia, short attention span, poor concentration and hyperactivity, can all be signs of an imbalance of this energy. So, balance is vital.

Here are some tips on how to balance and support your Fire element during the summer season:

1. Work hard, play hard. Tap into your playful side. Bring some adventure and spontaneity into your life.

2. Be part of a community. Socialise, become a volunteer. The energy of the Fire element likes connection and human contact. Sharing, communicating, loving and caring, generates, maintains and nourishes the Fire within us.

3. Laugh. Watch a comedy, smile more. Celebrate your little wins and laugh at your mistakes!

4. Do something that you love. Whether it is singing, cooking, dancing, drawing, or playing an instrument, make time to live your passion.

5. Cardio exercise. If there’s no health conditions, exercise, dance, run, play! Get your heart and circulation going.

6. Eat bitter food. Bitter is the taste associated with the fire element. Consuming bitter foods such as dark chocolate and coffee, adding red spices to your meals and grilling your food can help support the balance of the Fire element. (Always check with your GP first if there are any dietary conditions)

7. Grounding. If you feel that your Fire energy is too strong, try meditation and any other form or mindfulness, this can help you balance and ground your energy.

8. Reiki therapy. This relaxation technique can help restore balance to body, mind, and spirit and help you find your divine spark.

Curious about Reiki? Book your appointment now! Follow @reikiandrituals_ for more positive insight.

Spring and Wood energy

We’ll be soon entering the spring season. Spring is linked to the Wood element in TCM (Traditional Chinese Medicine). This is the season of growth; a time of increased energy and activity, where everything is changing and growing. It is a time to embrace new beginnings and let go of the old, as we move forward into the rest of the year. Wood energy is about vision and sense of purpose. The Wood element and the spring season are also associated the ability to adapt to change.

Spring's arrival can be observed not only by the changes in nature such as animals emerging from hibernation and plants blooming, but also by the changes within us. We may feel more energetic, have a renewed interest in spending time outdoors, and feel compelled to make plans, take on new projects, redecorate our homes, and possibly even make significant changes such as switching jobs. Although we may not realise it, these internal changes are aligned with the natural rhythms of the season.

The energy of the wood element can be seen in the upward movement of plants, as they push through the soil and reach for the light. Wood energy gives us the push to learn and bring structure in our lives, and the stamina to accomplish our goals. Unlike the winter season, which invites us to rest, spring is a time for action and getting things done. (Read my previous blog – Winter Blues).

Wood energy can be felt as an unstoppable force with an incredible ability to find ways around obstacles, and individuals with a strong Wood energy tend to see opportunities where others might only see challenges. Feeling stuck and/or unmotivated, stubbornness, rigidity, being inflexible and/or irritable, may indicate an imbalance of the Wood energy in us. A way to balance these emotions is to allow ourselves some flexibility to flow with life and adapt to its changing condition so we can move through it with more ease.

Here are some tips on how to support your Wood energy during the spring season:

1. Declutter. Take time to clear out the old and make way for the new, have a spring clean! This includes not only physical clutter but also mental and emotional clutter.

2. Get outside. One way to support your wood energy during the spring season is by spending time outdoors, especially around trees or engaging in gardening activities. Surrounding yourself with the colour green can also be helpful, such as by adding plants to your home and even incorporating more green into your wardrobe.

3. Get organised. Spring is a season of new beginnings, and getting organised and planning ahead can help you feel more focused and better equipped to deal with life changes. Creating vision boards is a great way to jump-start your motivation.

4. Move. Swim, walk, have a good stretch, move your body as much as you can to support your Wood energy during spring.

5. Take care of your emotional health. Mindfulness techniques such as meditation or deep breathing can help promote emotional balance and help you feel more grounded.

6. Eat green. Eating sour foods, lemons, limes, pickles, salads, dark green vegetables and fruits, and fermented foods like kimchi can be another great way to support your energy. Always consult with your GP first if there are any dietary health conditions.

7. Reiki therapy. This relaxation technique can help restore balance to body, mind, and spirit as well as support positive choices for personal growth.

Curious about Reiki? Book your appointment now! Follow @reikiandrituals_ for more positive insight.

The Winter Blues

Are you feeling the winter blues? Congratulations! You’re in tune with this season!

The winter blues, are a milder version of SAD, (NHS: Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern. SAD is sometimes known as “winter depression” because the symptoms are usually more apparent and more severe during the winter). Winter blues symptoms can include:

• A gloomier mood than normal

• Lack of motivation, feeling blocked

• Irritability, boredom, fatigue

• Excess sleeping, or difficulty getting out of the bed in the morning

• Less keen in being around others, you might also have noticed that people are less keen to make eye contact?

• Difficulty in staying with your usual fitness routine

• Cravings for carbohydrates, overeating, and weight gain

The days are shorter, nights are longer and it’s cold outside, and wet! And the buzz from the festive period has now gone. Winter’s shorter daylight hours and overall lack of sunlight can result in a biochemical imbalance in the body. But this happens for a reason…This season is linked to the water element (TCM) and invite us to go inwards, rest and recharge. Think about animals, by going into hibernation during this season they conserve their energy, allowing their system to rest, restore and recharge. Yes I know, we have jobs, family and other responsibilities to take care of, so hibernation is not an option for us! However, there are things you can try to bring a sense of pause and rest in your system which in turn will allow balance to be restored.

1. Join a qigong or yoga class. This gentle yet but powerful exercise can help you go inward and restore your vitality

2. Get outside. Spending time in Nature promotes relaxation and it has been scientifically proven to provide emotional or mental relief.

3. Eat the season. Eating in alignment with the season strengthens your energy and immune system. According to TCM, winter foods like dark leafy greens, figs, blueberries, and root vegetables are especially beneficial.

4. Start a new creative hobby. Engaging in creative activities can help the brain shift into a more relaxed and intuitive (alpha) state, providing a safe outlet for reflection and release. Meditation is also a great tool and there are many different ones to suit all different tastes! DM for more info.

5. Balanced “me time”. Balance solitude with connection. Make time for journaling, meditation, and reflection, but also share a coffee with a friend, connection to others is key to our well-being.

6. Treat yourself to a Reiki session. Reiki is a non invasive holistic therapy that can help you relax, restore and rebalance all of our systems, promoting healing.

Curious about Reiki? Book your appointment now! Follow @reikiandrituals_ for more positive insight.

If you suffer from depression or have any mental health conditions please see your GP.