"In every walk with nature, one receives far more than he seeks.” - John Muir Forest Bathing: The Ultimate Guide to Reconnecting with Nature for Better Mental and Physical Well-being Article at a Glance • Why Forest Bathing is Essential • How Forest Bathing Can Improve Your Well-being • Tree Hugging: A Simple Yet Profound Practice • 5 Best Tips and Activities for Practicing Forest Bathing at Home • Related Research • Conclusion: Taking the First Steps to Your Forest Bathing Journey Why I Believe in Forest Bathing Hello lovely readers, I think, in a world that's constantly on the go, it's easy to overlook the natural beauty right outside our doors. I’ve always been someone who seeks balance between physical fitness and mental well-being, but there was a time when my life felt like it was on autopilot- endless work, screens, and routines. That’s when I discovered something that changed the game for me: Forest Bathing. Yes, it sounds luxurious (don’t we all wish it included bubbles?), but in reality, it’s even better -it’s about immersing yourself in nature to recharge and find peace. One of my favourite aspects of Forest Bathing is something you might giggle at, but trust me, it’s magical: tree hugging. I know it sounds cliché, but it’s such a grounding practice. When I’m feeling sad or going through hard times, I find immense comfort in simply hugging a tree. It’s like sharing a moment with nature, and I genuinely believe there’s a beautiful exchange of energy that happens. I love giving my positive energy to a tree, and in return, feeling its calm and strength flow back to me. The simplicity and grounding impact of this practice have been a real game-changer for my own journey towards well-being, and I’m excited to share more about this with you! “Nature does not hurry, yet everything is accomplished.” —Lao Tzu Why Forest Bathing is Important Forest Bathing, or Shinrin-Yoku, originated in Japan and literally translates to “taking in the forest atmosphere.” It’s about slowing down and absorbing the natural world with all your senses. In today’s world, where we’re constantly bombarded with notifications and overwhelmed by our busy schedules, taking time to mindfully connect with nature isn’t just beneficial- it’s essential. The benefits of Forest Bathing aren’t just psychological; they’re physiological too. When we spend time in nature, particularly around trees, we’re exposed to phytoncides (phytoncides are like nature’s little air fresheners! Trees and plants release these tiny, invisible chemicals into the air, which not only smell great but also help boost our mood and immune system. Think of them as a plant’s secret “feel-good” perfume! ), the organic compounds emitted by trees and plants. These compounds have been shown to lower blood pressure, reduce anxiety, and boost our immune system. “Look deep into nature, and then you will understand everything better.” —Albert Einstein How Forest Bathing Can Help You Forest Bathing isn’t just about a nice walk in the park; it’s an intentional practice of connecting with nature on a deeper level. Here’s how it can help you: • Reduce Stress Levels : Studies by the University of Derby indicate that just two hours a week in nature can significantly decrease stress and anxiety. • Boost Immune Function : Research published in Environmental Health and Preventive Medicine reveals that exposure to phytoncides (wood essential oils) increases the number of natural killer cells in the body. • Improve Mood and Focus : A 2015 study from Stanford University found that walking in nature reduces negative rumination and improves mental clarity. • Emotional Comfort through Tree Hugging : Embracing a tree might seem unconventional, but studies show that being close to trees can reduce levels of the stress hormone cortisol and increase feelings of connection. Personally, I find it deeply soothing and uplifting to rest my head against a tree trunk (yes, literally!), close my eyes, and feel its steady strength supporting me. It’s a beautiful reminder that even in moments of sadness, nature is there to hold you steady. Embracing the simple joy of nature, one hug at a time /Eva/ Tree Hugging: A Simple Yet Profound Practice Now, let’s talk a little more about tree hugging. Yes, it might seem like a simple act, but for me, it’s profoundly grounding. Trees are like silent companions - they’ve seen and weathered so much. When you wrap your arms around a tree, you’re not just connecting with nature; you’re creating a moment of stillness where you can release your worries and soak in the strength of something ancient and alive. Here’s what I usually do: I find a tree that “speaks” to me (trust me, you’ll know the right one), I rest my hands on its bark, close my eyes, and let my mind quiet down. I feel the tree’s energy flow into me, its roots grounding me to the earth. Sometimes, I even whisper a few thoughts or intentions -almost like sharing a secret with an old friend. Research backs this up too! A study in Scientific American suggests that interacting with trees and nature can significantly lower cortisol levels, which are directly related to stress. So, next time you feel overwhelmed or lost, try giving a tree a hug -it’s surprisingly comforting. My Tips and Easy Exercises for Practicing Forest Bathing at Home Create Your Indoor Green Space If you don’t have easy access to a forest, create a mini green oasis at home with houseplants. Sit among them, open a window, and enjoy the fresh air. Take a few deep breaths and feel the greenery soothe your mind. Mindful Walks in Your Neighbourhood You don’t need a grand forest for Forest Bathing. Take a slow, mindful walk in a nearby park or a tree-lined street. Notice the colours of the leaves, the feel of the breeze, and the rhythm of your footsteps. Tree Hugging Sessions Find a tree that calls out to you. Gently rest your hands on its bark, lean in, and take a moment to close your eyes. Let go of tension with each exhale and imagine the tree’s roots grounding you. Personally, when I hug a tree, I love the feeling of being embraced back by nature. It’s a quiet exchange, one where I give my good energy to the tree and receive its calming strength in return. Listen to Nature Sounds Play nature soundtracks or forest ambience in the background while you relax or stretch.  (I do it actually now, while working on this article) Research from Scientific Reports has shown that listening to nature sounds can reduce stress levels and boost well-being. Outdoor Yoga or Tai Chi Practicing gentle movements like yoga or Tai Chi in a green space allows you to merge physical fitness with a sense of calm. Just 15 minutes of flowing with the breeze can do wonders for both your body and mind. "I’ve always been someone who seeks balance between physical fitness and mental well-being." /Eva/ Taking the First Step Forest Bathing is not just a trend; it’s a practice rooted in reconnecting with something essential: our natural world. Taking time for these moments of connection and calm isn’t about grand gestures, but about finding joy in simplicity. Whether you step outside to take in the local park, or simply embrace a quiet moment in your garden, start small and grow your practice. I hope this guide inspires you to reconnect with nature in your own way. Remember, even a few minutes of Forest Bathing, or just a simple tree hug, can help you reset and recharge. If you’ve tried any of these practices, I’d love to hear about your experience! Have you tried Forest Bathing or have any favourite ways to connect with nature? Drop a comment! With warm hugs, Eva. I hope this guide inspires you to reconnect with nature in your own way."/Eva/ P.S. In this article, I’m excited to share some of my favorite snapshots from my hiking adventures. This time, I captured these moments while hiking around the beautiful Thirlmere Lake in the Lake District, Cumbria. And also from Clumber Park where I am hugging a tree ( yes literly - that's me). I hope you enjoy them as much as I enjoyed the journeys! Stay grounded, Keep growing, and know when to let go. Resources for Forest Bathing Book : “The Nature Fix” by Florence Williams, which explores how nature positively impacts our health and happiness. Apps : Headspace ( headspace.com  ) and Calm ( calm.com  ),both offer guided nature meditations that you can take on a walk. Research Article : The University of Exeter’s Research on Green Spaces and Well-being, available on their website, provides insight into how spending time in nature affects mental health. ( https://news.exeter.ac.uk/faculty-of-health-and-life-sciences/the-further-we-are-from-green-spaces-the-higher-the-chance-of-anxiety-and-depression/   ) Latest Research 1. University of Derby’s Research on Nature Connectedness A study on how a connection with nature significantly impacts mental health and well-being. Link to Research 2. Exeter University’s Research on Green Spaces and Mental Health Groundbreaking findings on how exposure to green spaces improves mental health and reduces stress levels. Link to Research 3. Woodland Trust: The Benefits of Trees and Green Spaces In-depth report on the importance of trees for our health, providing insights into the psychological and physical benefits of trees. Link to Report 4. Royal Society for the Protection of Birds (RSPB) Report on Nature and Happiness A report exploring how engaging with nature affects happiness and well-being in the UK. Link to Report 5. Mental Health Foundation’s Nature Report A comprehensive study linking nature engagement with mental health improvements in the UK popula tion.

"I can always begin again." My Mindfulness Journey: Why I Said Yes to Sharing My Story My dear friends, Sometimes the quietest pauses carry the truest stories. This reflection began with a kind invitation from Wes, a thoughtful reader who gently encouraged me to share a little more of my own journey to mindfulness– and I hesitated. Stories feel tender, don’t they? Once spoken, they can never be gathered back in. And yet… something in me whispered yes. " It reminded me of something another dear soul once said to me: 'Eva, if we’re not sharing our stories, how can we really help one another?' ~Carrie" I never set out to build a “mindful life”. It found me after surgery closed the door on my fitness training. At that time, competing and training had felt like everything - my passion, my escape, the thing that was mine outside of family life. It gave me purpose, structure, and pride. When it was suddenly gone, I felt adrift… as if I’d lost the very thing that defined me. And then, one sunny afternoon, I sat in the garden ( I even found a selfie from that day, along with the caption I wrote back in 2016 - I’ve added it at the end of this post, he he ). Cross-legged, not meditating, not even sure what I was doing - just listening to the wood pigeons in the trees. That quiet pause softened my depression and anxiety when nothing else could. Something shifted in me that day. It opened a completely new part of myself I hadn’t met before. Years later, another health diagnosis pressed pause again. This time I realised: not everything can be healed away forever. But we can  soften what hurts. We can  live alongside what stays. We can  choose small steps towards healing. It is enough to be unfinished and still whole. Mindful living hasn’t erased the beautiful mess of life – the buzzing thoughts, the full days, the challenges. But it has given me something I didn’t know I was missing: an anchor in the storm. A steadier breath. Slower mornings. Kinder self-talk. Long walks in the mountains. The quiet knowing that life itself is the greatest gift I have. I don’t need to be perfect. I am enough. I can always begin again. Even the smallest pause can be the beginning of healing. And if you’re feeling lost right now, perhaps a small pause is waiting to open something new in you, too. With thanks to Wes for inviting this small opening – and with thanks to all of you, for reminding me that when we share, we grow softer, stronger, and never as alone as we once believed. With warmth,Eva "Sometimes it happens...I already had injury and at first felt sad, but then I tried to find a positive part that could help me stay calm and relaxed. I found that my body was thankful for meditation with good music, and now I feel much better. Perhaps it was a sign that my body needed more rest than I had expected. 22 June 2016 P.S. Sometimes it feels tender to share pieces of ourselves. Yet I’ve learned that a story spoken out loud can become a soft anchor for someone else. Maybe even for you, sitting here now. If this reflection found you, I hope it reminds you that your own pauses matter too. That you don’t need to be perfect, or finished, to bring light. We are allowed to be unfinished - and still whole. ~Eva "Opening this folder of pictures was an emotional, teary moment for me - a mix of happy tears and quiet wonder at my life afterwards. Each picture is a pause, a reminder of resilience, wonder, and being fully alive. These snapshots hold more than smiles - they carry the trembling thrill of being present, daring to shine, and the soft gratitude for every heartbeat, every shiver of joy. Looking at them, I feel wrapped in warm memories, appreciating how far I’ve come and who I’ve become. No regrets, only the gentle truth that perhaps, without all that I’ve lived through, I wouldn’t know mindfulness as deeply as I do today."

"Food has always been more than fuel - it’s comfort, connection, and sometimes even distraction. Last year, I began exploring mindful nourishment, and what started as a small experiment in slowing down has grown into a practice that reshaped how I eat, feel, and live. Mindful eating isn’t about rules or restriction; it’s about presence - noticing flavours, honouring your body, and creating a healthier, calmer relationship with food." Imagine a life where each meal becomes a joyful experience. With mindful eating, you can savour every single bite, truly enjoy your food, and discover a healthier, happier you. Start your journey today, with one mindful meal at a time. Listen to Your Body Pay attention to hunger and fullness cues. Eat when you're hungry and stop when you're satisfied, not when you're overly full. Tune into interception. Your body is sending messages to your mind, and it's communicating with you. Interception is the term used to describe the information sent by our body and our perception of that information, which in turn affects how we feel - thirsty, hungry, or tired. Yet, we often fail to notice what our body is telling us. I mean, how many times have you reached for a bag of crisps when what you really needed was a glass of water? It's like our bodies are saying, " Excuse me, I need hydration, not more salt !" Hope that makes sense. One of my favourite insights in mindful eating is the Eight Hungers . Beyond stomach hunger, there’s eye hunger ( when food looks irresistible ), nose hunger ( those bakery smells …), mouth hunger (for taste and texture ), mind hunger ( all the “shoulds” ), heart hunger ( comfort or emotions ), and even thirst . Getting curious about which hunger is calling helps you pause and choose with awareness. Choose Whole Foods Focus on incorporating whole, unprocessed foods into your diet, such as berries, fruits, vegetables, whole grains, nuts, and seeds. Preparing meals at home with these ingredients is the best way to care for our bodies and promote healing. Eat Mindfully It's a wonderful practice and very simple to do: spend a meal bringing all your awareness to your food - something we rarely do, unless we're on a first date or taking Instagram photos! When you eat mindfully, you'll find that the taste of food is heightened as you bring your full attention to it.    Slow down and savour each bite. Appreciate the flavours, textures, and colours of your food. Avoid distractions like screens while eating. Trust me, your food deserves more love than your phone! Balance and Variety  Aim for a balanced diet with a variety of nutrients. Do not deprive yourself of any food groups; instead, strive for a harmonious balance. My Tip: I keep a meal journal (in my phone) to track what I eat throughout the day. Why? Not only will it help me stay on top of my dietary goals, but it can also prevent those sneaky snacks from going unnoticed. After all, if a biscuit falls in the kitchen and no one writes it down,did it really happened? Hydrate We all know that our bodies are 80% water, using it to function, detox, and replenish. So, drink plenty of water throughout the day. Staying hydrated is crucial for overall health and well-being-after all, you wouldn't let your favourite plant dry out, would you? Consider these tips •drink a glass of water 30 min before each meal. •infuse water with a slices of lime, lemon, strawberries, cucumber or mint leaves. •set reminder to drink water throughout the day, or •track your water intake with an app. Remember, the amount of water you need, will vary based on factors like your overall health, your activity level and climate (Always consult with your doctor). Plan and Prepare Planning meals and snacks ahead is a gift to your future self. Prepping food at home lets you control ingredients and portions, making healthier choices easier. From experience, having meals ready can prevent those sneaky chocolate bars from magically disappearing off the counter when hunger strikes! Mindful Portions Be mindful of portion sizes. See if smaller plates and bowls can help you manage portions without feeling deprived. Personally, I listen to my gut: when I feel full I just stop eating, ok sometimes i can't but at least I try! Positive Relationship with Food Cultivate a positive relationship with food. Avoid labelling foods as "good" or "bad." It would be good to enjoy treats in moderation without any guilt. Connect with Your Food and Practice Gratitude Learn where your food comes from. Knowing the story from farm to table deepens appreciation. Take a moment before each meal to pause, notice, and give thanks — for the hands that planted, harvested, and prepared it. Each meal is a chance to connect with your senses, your body, and your heart. “Mindful eating is like the secret sauce for a happier tummy and a happier you!” Let me know in a comments your yummy tips and tricks! With love, Eva.

"The world will always pull - but you get to choose which waves you let carry you." 4 Mindful Ways to Protect Your Peace Around Difficult People "Keep Your Sky" September arrives with a softer kind of light - not the fierce blaze of July, nor the long shadows of winter, but something in between. The air feels like a fresh page. It’s a season of beginnings - not just for children returning to classrooms with sharpened pencils, but for all of us. The start of a month can be a quiet invitation to keep learning, keep growing, keep returning to ourselves. Sometimes that growth comes from learning something new. Other times, it comes from unlearning what has weighed us down - and in both, we find ways to protect our peace. The other day, over coffee with someone I hadn’t seen in years, we wandered through all the usual catch-up topics - life, work, the little twists and turns along the way. Somewhere in the middle, we began talking about the kinds of people who quietly pull at your energy… the ones who can leave you feeling smaller, even while they shine brightly to the world. The conversation turned to narcissists, and it sparked my curiosity. Over the past couple of weeks, I’ve found myself gently reading, listening, and learning more about it. "The softest hearts often grow the sharpest boundaries - it's survival, not coldness." What a Narcissist Is Psychology describes narcissists as people who often wear a confident, even charismatic, outer shell - but underneath lies a fragile self-esteem and an endless need for admiration. They may see themselves as special, superior, and be highly sensitive to criticism. Another sign is emotional emptiness; they may speak often about their achievements, but struggle to engage deeply with another’s feelings unless it serves their own image. Research shows narcissism can develop in two opposite childhood climates: • In constant idealisation , where a child is praised no matter what they do, they may grow believing they are beyond reproach. • In conditional love and criticism , where affection depends on achievement, a child may grow determined to protect their fragile self-worth by seeking endless external validation. In both cases, the person learns to survive by controlling how others see them - even if it means manipulating or diminishing those closest to them. In Relationships From the outside, a relationship with a narcissist can appear perfect. They can be charming, attentive, magnetic - especially in the beginning. This stage is sometimes called “love-bombing” - a rush of praise, gifts, and attention designed to secure attachment. Over time, the tone can shift. Conversations become one-sided. Your feelings or needs are minimised. You may feel as though you are walking on eggshells, trying not to trigger sudden criticism or cold withdrawal. Mindfulness here means noticing the pattern, and recognising when you are constantly over-giving, over-explaining, or over-apologising. From the Outside Looking In Friends and family may see one person shine brightly in public, while the other seems to grow smaller in private. It’s not always obvious - narcissists are skilled at managing appearances. If you’re watching someone you care about in this dynamic, mindfulness asks for patience. Pushing too hard, or telling them outright what you see, can make them retreat further into the relationship. Instead, be a calm, steady presence they can turn to when they are ready. "Let your joy be self-sourced - it will never run out that way." 4 Mindful Ways to Protect Your Peace 1. Recognise the emotional weather Living around a narcissist is like living under unpredictable skies. Some days are calm and sunny; others turn without warning. Mindfulness teaches us to notice: this is their weather, not mine.  That pause can give you the space to choose your response, rather than be swept up in their storm. 2. Set boundaries as an act of kindness Boundaries aren’t punishments - they’re invitations to honour ourselves with clarity and care: “I’m not comfortable discussing that.” “Let’s come back to this later.” “I need some time to think.” Research shows clear boundaries can reduce stress hormones and improve emotional wellbeing - protecting not just your peace of mind, but your physical health too. ( small boundaries can create a vast, open sky inside you ) 3. Hold your truth quietly A narcissist may try to rewrite your story. You don’t have to attend every argument you’re invited to. Mindfulness here is knowing when silence is self-respect. Psychologists call this “self-concept clarity” - knowing who you are, even when someone else refuses to see it. 4. Practise release Release doesn’t always mean walking away for good. Sometimes it means loosening the grip of their words in your mind. Visualise their voice drifting away like a balloon into the September sky, or a leaf carried downriver. This simple act can help shift your nervous system from stress to calm repair. Growing Anyway Growth doesn’t wait for perfect conditions. Wildflowers still bloom between cracks in stone; the sky clears after even the loudest storms. When you’ve lived around a narcissist, it’s easy to dissolve into their world and lose sight of your own boundaries. For years, they may have thought, decided, and spoken in your place. Reclaiming yourself means learning again to say: Here I am. This I like. This I do not. And here are my boundaries - I will not let them be crossed. This reflection is simply my own opinion and experience, shared with sincerity. But if you are living through this, a skilled therapist can help you keep your boundaries firm, and the steady support of a friend can remind you who you are. With time, these small movements make you more emotionally stable, and less easy to hurt. You may not be able to change the weather around you, but you can keep your sky. Release what you can. Hold onto what keeps you whole. And remember - no matter how unpredictable the storm, the blue above it is still yours. How You Can Help Yourself Today • Notice your inner weather  - pause and ask: Is this mine, or theirs? • Name one boundary  you will hold gently but firmly today. • Practise release  - visualise their words floating away like leaves on water. • Anchor in the present  - take three slow breaths, feel your feet on the ground. • Reach out  - send a short message to someone who reminds you of your worth. Gentle Wisdom - from me to you Sometimes the bravest thing you can do is not to fight the storm, but to keep your own horizon clear. Keep learning yourself, keep holding your sky. One breath, one choice, one small release at a time. With gratitude for your time - may you keep your sky wide and bright, even when the clouds roll in. Eva xo Just a gentle reminder – these thoughts are for personal reflection and growth, not a replacement for therapy or mental health support. If you’re finding things tough, reaching out to a licensed professional can be a really helpful step. "Healing isn't always loud - sometimes it's a single deep breath that no one sees." P.S. Before you go, here’s a quiet moment from my diary - a gentle release, a reminder that sometimes protecting your peace means holding space for the unspoken: *RELEASE My heart is full… carrying all that unfolds quietly, in the hidden corners of my life. It’s not that I can’t speak - it’s that my words drift into the air and land on ears that will not hear… or perhaps choose not to. And that silence… it hurts more than noise ever could.*- E. References & Research American Psychological Association. Narcissistic Personality Disorder – Definition and Causes.  APA, 2024. Campbell, W.K., et al. (2022). Narcissism and Romantic Relationships: Patterns, Challenges, and Strategies.  Journal of Personality. Neff, K. (2023). The Role of Self-Compassion in Boundary Setting.  Mindfulness Journal. Porges, S.W. (2021). Polyvagal Theory and Emotional Regulation.  Norton. University of California (2023). Effects of Boundary Setting on Stress and Cortisol Levels.  UC Health Research Update.

"This summer wasn't just mine. It was ours." End-of-Summer Musings - A Gentle Reflection Did you ever actually look back at a month just gone and take stock of what you’ve done, where you’ve been, what you’ve achieved? This little idea popped into my head at midnight (of course) and by 1pm the next day, I was typing it into my phone notes so I wouldn’t forget. We’re usually go-go-go, barely remembering the good bits… or is that just me? Then something slows you down for a moment and you think, Oh wow - that really was a good month. I’m not saying we should live in the past, but moments like this are part of mindful living - noticing and appreciating what’s already been - and they can feel so heartwarming, especially on the greyer days ( photo books,welcome!). And yes… autumn is already peeking around the corner. My little lady will soon be back from Latvia, school will be in full swing again, and life will return to its usual whirl (Hello mindful chaos!). Which is exactly why I’m taking a moment to appreciate how I spent this summer - what I learned, who I met. What Rose in Me This Month Not everyone has the time ( or the midnight tendency ) to sit and philosophise about it. But here’s what rose in me lately: I realised I’d been carrying a quiet ache - a soft shadow of feeling a little “not useful,” if that word fits. Most days, I’m wrapped up in looking after others - cooking, caring, the small acts of love - my son, now busy with work and only home on weekends, or my daughter, who’s been away. And then, like a gentle breeze in the stillness, a whisper came through: Hey… there’s still you here. You deserve kindness too. So I did. I listened inwards. I read the magazine that’s been sitting on the table for months. I stared into a candle in the evening and thought about nothing ( yes, really ). I even adopted a pumpkin spice candle in mid-August - no shame, fellow autumn lovers. Moments That Shaped My Summer And oh, the places I’ve been: Sunrises spilling gold over the sea, sunsets painting the mountains in soft fire, lakes that stole my breath in quiet wonder. Cold dips that woke my skin, paddle boarding with my bestie under open skies, sitting in the hush of a cave. Soothing myself among sunflower faces and bare feet brushing lavender petals. Recording meditation after meditation, sharing my breath and voice with you. Celebrating the tiniest steps as if they were mountains moved. This summer gifted me slow, gentle moments - the kind of time that lets you truly listen inward, to the quiet aches and whispered needs tucked deep inside. Moments where the heart unclenches, releasing what’s been held too tightly, if only just a little. And I keep returning to that soft letting go, again and again. Looking back, it’s not only the “big” moments that shape the season — it’s the small, tender stitches woven quietly between them that give summer its gentle shape. Your Little Nudge Before September With August almost waving goodbye, maybe this is your little nudge to pause - look back at what’s been, and, if you fancy, jot down a few hopes for September too. Thank you to everyone who’s shared your own moments with me through my blog, YouTube, Facebook, and Instagram this summer - your words have been such a beautiful reminder that these conversations matter. Even Facebook, with all its quirks, has made me think more about how I work - how to share without flooding your feeds with my sea of hugs and generosity ( what can I say… I’m an extrovert, I can’t help myself ). Sometimes, when I gather all my blog posts from a season, I tear up. ( Ahh… I’m soapy, I admit - all soft edges and little bubbles of feeling. ) Not every time, but often enough. I think it’s because each piece feels like a real conversation - tender, a little exposed - and I quietly hope the words might wash up somewhere they’re needed. The Moments You’ve Shared With Me And maybe that’s my favourite thing about looking back - not just the moments I’ve lived, but the ones you’ve shared with me. There’s the mother who will pass my words to her daughter struggling with social anxiety, the friend who realised that calm isn’t lost but only tucked beneath the noise, and the one who named her anxiety “Bridget” - love this - and learned to greet it without fear. There’s the person who sat in the pouring rain, feeling small and grounded as the field blurred into silver waves, and the reader who found her “one soft thing” in a quiet coffee before the house woke. And then there was the message that made me pause. She told me that one line I had written - “To the quiet truth that we are allowed to be unfinished”  - felt like a light being switched on. It eased something in her, lifted a little weight from her shoulders. She reminded me not to underestimate the influence of my words… and I realised how much I needed that reminder, too. There are days I wonder if my thoughts matter, but her kindness gently placed my feet back on the path. Sometimes the right words find the right heart at the right moment - and that is everything. You’ve reminded me that healing doesn’t need to shout to be real - like the quiet unfolding of a dawn mist. That starting over isn’t weakness, but a quiet act of courage, like a small green shoot pushing through soft earth. Sometimes, the bravest thing we can do is slow down, take baby steps, and let the silence speak for us, like leaves whispering in a gentle breeze. This summer wasn’t just mine - it was ours. A patchwork quilt of shared pauses, whispered truths, and small acts of care, stitched together like sunbeams dancing on a lake’s surface. And for every word you’ve sent back to me, know this: I carry them like sunlight tucked deep in my pocket, warm and steady, lighting the way. Before You Go… If today offers you a quiet minute, take it. Write down one thing summer placed gently in your hands that you’d like to carry into September - even if it’s small. Especially if it’s small. And if you feel like sharing, I’d love to read your words in the comments. Somehow, what you write always turns this little corner into a shared garden - each thought a leaf, a petal, a seed we plant together. I’m so glad you’re here, reading and sharing this space with me. From my corner of calm to yours, Eva. "Growth rises where vulnerability and encourage meet - like the sea embracing the shore." P.S. In this post, I share a sunrise by the sea - a quiet moment perched on the cliffs, where the waves reached closer than ever before, whispering ancient secrets. Trusting the water is still a new language I’m learning, one written in both fear and wonder. That day held a delicate tide of trembling and joy, reminding me that the most beautiful growth often rises where vulnerability and courage meet, like the sea meeting the shore in a timeless embrace. ~E.

"The mountain never apologises for taking up space. Maybe you don't need to either." Learning to Be Kinder to Yourself A gentle guide to Compassion-Focused Therapy (CFT) A quiet beginning.. Hello lovely, If last week’s words met you somewhere quiet and tender - thank you for sitting with me. We spoke of how heavy our inner voice can be. Of how we sometimes expect ourselves to be unshakeable, even while healing. This week, I want to walk beside you a little deeper - into something that’s changed the way I speak to myself. It ’s called Compassion-Focused Therapy (CFT)  - and it’s not just a clinical term. To me, it’s a soft rebellion. A shift. A gentle turning towards ourselves… when every old pattern tells us to look away. This isn’t about toxic positivity or pretending we’re fine. It ’s about learning how to feel safe within ourselves again - even when life feels loud, or heavy, or deeply uncertain. So come in. Breathe. Let’s begin here - gently. "The lake doesn't need to explain its stillness. Neither do you." What is Compassion-Focused Therapy (CFT)? Compassion-Focused Therapy (CFT)  is a therapeutic approach developed by clinical psychologist Dr. Paul Gilbert. It was designed to help people who struggle with chronic shame, anxiety, or self-criticism learn to relate to themselves with compassion instead of judgment. Rather than trying to fix or silence difficult thoughts, CFT helps us respond with understanding - to soften the inner harshness and build a sense of inner safety. It draws from: • Mindfulness  – being aware without judging • Attachment theory  – how our early relationships shaped our emotional patterns • Neuroscience  – especially the three emotional systems in the brain The three emotional systems (a gentle science bit) CFT helps us understand how our brain works emotionally. There are three main systems: Threat system  – fear, anxiety, shame Drive system  – motivation, ambition, striving Soothing system  – safety, connection, calm Most of us ( especially those who are self-critical ) live in the first two. CFT helps gently activate the soothing system - the part that brings inner peace, warmth, and compassion. This is the space where healing becomes possible. "Still water isn't stuck. It's resting. Reflecting. Becoming clear again." Why are we so tough on ourselves? Because we care. Because we want to be better. Because somewhere along the line, we learned that being hard on ourselves was the only way to survive. But research shows that self-criticism activates the threat system, while self-compassion activates the soothing system, lowering cortisol and increasing emotional resilience. Compass ion isn’t weakness. It ’s regulation. It ’s wiring your nervous system for safety, not shame :) 5 Ways to Practise Compassion-Focused Therapy (in everyday life) 1. Build a compassionate voice Speak to yourself as you would to someone you love. Tone matters - warmth creates safety. Try this: “This is hard right now, but I’m doing my best.”   (in a slow, gentle tone - like you’re holding your own heart) 2. Soothe with touch Place a hand on your heart or cheek. This activates your parasympathetic nervous system -  sending signals of safety to your brain. Try this: “I’m here. I’ve got me.” (say it softly, like you’re reassuring a dear friend - because you are) 3. Pause and name the need Behind every harsh thought is often an unmet need. What is it asking for? Rest? Reassurance? Space? Try this: “I notice I’m being hard on myself. What do I need right now?”  (ask it with kindness, as if you’re listening to someone you deeply care for) 4. Visualise your Compassionate Self A part of you is wise, calm, and kind. You can picture them beside you -  how would they respond to this moment? Try this: Journal from their voice. Or speak to yourself gently in the mirror (Yes, I really do this). 5. Let small things be enough Not everything needs a grand gesture. A quiet cup of tea. A breath. A whispered kind word. This is compassion in motion. Try this: “This small moment matters.” (these tiny pauses have saved me on days when I felt like I had nothing else to give - they count more than we think) "You're allowed to move slowly. You're allowed to stay." From my heart to yours.. Dear one, there is nothing wrong with you for needing kindness. There is nothing weak about rest, or asking for grace. Your healing doesn’t have to be loud. S ometimes, the most powerful shift is the quiet choice to stay - to soften - to try again with love. You ’re not broken. You’re becoming. And every moment you meet yourself with compassion… you’re coming home. Just a gentle reminder – these thoughts are for personal reflection and growth, not a replacement for therapy or mental health support. If you’re finding things tough, reaching out to a licensed professional can be a really helpful step. With warmth, Eva x "Growth isn't always the climb - sometimes it's sitting up the path, breathing in the stillness and choosing not to quit." These photos were quietly captured by me around Rydal Cave and nearby in the gentle embrace of the Lake District, UK. They hold moments of stillness, soft light, and peaceful nature- small invitations to breathe, reflect, and be kind to yourself. I hope you enjoy this mindful journey as much as I did. References & Resources Gilbert, P. (2009). The Compassionate Mind Neff, K. (2003). Self-Compassion: The Proven Power of Being Kind to Yourself Leaviss & Uttley (2015). Compassion-Focused Therapy for mental health: A review of the evidence Rockliff, H., et al. (2008). A pilot exploration of heart rate variability and salivary cortisol responses to Compassion-Focused Imagery NHS Mindfulness & Compassion-Based Therapy Research The Centre for Compassion Research and Training

"It's ok to rest from my own expectations." A mindful self-compassion invitation to soften your inner dialogue - because kindness heals when we feel we’ve fallen short. Some afternoons, I sit by my desk, gazing out the window at summer’s gentle sway. The sky is full of light and I can hear birdsong beyond the glass - and I ask myself: Why do we speak so harshly to ourselves? We carry high expectations like heavy coats. When we wobble, we feel we’ve failed. When we’re late, we feel ashamed. When we rest, we feel guilty. It’s as if our inner voice is expecting perfection, even when our human hearts feel tender. Research tells us that self-criticism isn’t just a quirk - it can become a constant internal dialogue, where we judge ourselves harshly and believe we’re unworthy when we don’t meet our own standards  . Left unchecked, this cycle feeds anxiety, shame, and even depression. But there’s another voice we can hear -  one of self‑compassion . Studies show that self-compassion practices reduce self-criticism significantly, improving emotional resilience without dampening motivation  . It’s mindfulness, common humanity, and kindness all softly woven together  . "Even on hard days, I deserve gentle words." How I practice being kinder to myself: Name the critic - then respond with a friend’s kindness When perfectionism whispers “not enough” , I consciously pause. I tell myself, “I’m here, and I’m doing what I can.” This simple shift is rooted in Compassion-Focused Therapy (CFT), which gently rewires our inner dialogue. CFT (Compassion-Focused Therapy) is a gentle approach that helps us soften the harsh inner voice. It’s grounded in mindfulness, psychology, and the quiet power of treating ourselves the way we’d treat someone we love - with warmth, care, and understanding. Over time, it rewires the way we speak to ourselves, bringing us back into safety, not shame. Breathe and notice - not judge I take a slow breath, noticing tension without analysis. Mindfulness allows space between experience and reaction. Connect to shared humanity I remind myself: Everyone makes mistakes. Everyone stumbles. This softened bond with humanity is part of psychologist Kristin Neff’s powerful self-compassion framework - a simple, three-step approach she created to help us be mindful, kind to ourselves, and remember we’re not alone. In practice, it means noticing when we’re struggling, offering ourselves the same warmth we’d give a friend, and seeing our imperfections as part of being human. Small self-care actions Whether it’s a fragrant cup of tea, a few gentle stretches, or a whisper of gratitude before sleep - these are not indulgences. They’re small acts of self‑compassion. Studies show people who treat themselves kindly are more resilient and emotionally stable. Talk back to your inner judge When self-criticism arrives, I ask: Would I say this to my best friend?  If not, I soften the words. Over time, the harsh voice becomes kinder. "I can be soft with myself and still move forward." Before you go... Why are we so tough on ourselves? Because we care. We want to improve. We feel deeply. But our self-criticism often pushes too far, beyond growth, into guilt and doubt. What if we chose a different path - one where progress and kindness walked together? Where mistakes are part of learning… and rest is part of becoming. So on a quiet afternoon, as the light dances around you, may you hear this gentle reminder: You deserve your own compassion. Always. Sit with your own heart a moment. You’re not flawed. You’re beautifully whole. With Love, Eva   Just a gentle reminder – these thoughts are for personal reflection and growth, not a replacement for therapy or mental health support. If you’re finding things tough, reaching out to a licensed professional can be a really helpful step. "I am enough - not because I am perfect, but because I am here." P.S. I walked barefoot through lavender, hoping the quiet would hush the voice in my head - the one that still tells me I’m not quite enough. The sun was kind, the scent, forgiving. But still, the thoughts came. I write about mindfulness. I believe in it, deeply. And still - I forget. Still - I struggle. Still - I practise. We don’t heal by knowing. We heal by returning. To breath. To kindness. To the quiet truth that we are allowed to be unfinished. And maybe, on the days we feel furthest from grace, just putting one gentle foot in front of the other is the bravest kind of self- love there is. ~E. "Kindness to myself is how I begin again." References / Research Self-criticism dynamics and psychological distress Self-compassion training reduces self-criticism Components of self-compassion: kindness, common humanity, mindfulness Compassion-focused therapy framework Mindfulness techniques and emotional regulation Benefits of self-compassion on wellbeing

"Like a sunflowers turn to the light without asking permission, you're allowed to turn toward what heals you. Quietly. Boldly. In your own time." A mindful reflection on protecting your calm while healing - for when the world feels like too much. Dear you, I’m writing this today from my desk - the window cracked open, summer light resting gently across the floor. Outside, it’s all busy birdsong, moving air, bright energy… but inside, I’m quieter. Slower. I’ve been thinking about how, when we’re healing - physically, emotionally, mentally - the world can sometimes feel too loud. Not just noisy in sound, but in energy… in expectations… in the fast pace of everything around us. There have been seasons when even the kindest people have felt like too much for me. Days when I wanted to show up, respond, keep up… but my body and mind quietly asked for softness instead. And I didn’t always know how to listen. Sometimes I still don’t. But I’m learning. Lately, I’ve found myself stretched too thin. I crossed my own boundaries… showed a side of me I don’t often l et surface. It felt like t oo much - like I’d reached my edge. I was tired. Drained. Unfocused. Some days, even the smallest requests felt heavy. And although I tried to stand my ground, I kept letting my boundaries blur for the sake of keeping peace. But there comes a moment - a quiet one - when your body says, Enough. Please, let me breathe. And so I did. Because I’m realising more and more: I don’t want to live in a way that bends me out of shape just to meet someone else’s expectations. We all move through life on our own wavelengths. Some people haven’t yet learned to honour their own boundaries… and so, they forget how to honour yours. That’s why I needed to pull myself back in. Re-anchor. Return to something simple and soft - something that reminded me who I am beneath the noise. So I left my desk. Closed my laptop. And followed a quiet instinct to a little sunflower farm nearby. Golden fields greeted me like an exhale. I walked slowly through rows of tall, sun-kissed blooms, their bright faces tilted towards the sky. The breeze moved gently. And I let it. I stood still. Let it touch my skin. Whisper past the places I’d been holding too tightly. And I whispered back: Please carry this weight. It didn’t fix e verything. But it softened something. And that was enough. An hour later, I came home. Sat down again. Heart a little lighter. Words ready to return like birds to a familiar nest. And I began again.. "Healing isn't always a breakthrough - sometimes it's just a quieter breath, a softer boundary, and the courage to rest anyway." Why do we feel this way when we’re healing? Science gently reminds us: healing isn’t just about the body recovering - it’s also about the nervous system recalibrating - like it’s tuning itself like a musical instrument to feel just right again. When we’re emotionally tender, physically fatigued, or quietly processing change, our brain’s sensitivity naturally increases: • The amygdala ( our brain’s little alarm bell ) becomes more reactive. • Stress hormones rise more quickly. • Even small demands can feel heavier than usual. It’s not weakness. It ’s our body whispering, “ Please take care. Please go slowly. ” And honestly? That’s exactly how I’ve felt lately. Like everything just landed a little harder. Like I needed more quiet than usual, more space to feel without being “ on .” So if you’re fe eling that way too - extra tender, slower to respond, more easily overwhelmed - you’re not broken. You ’re just recalibrating. And that takes time. Gentle time. Lately, I’ve been asking myself: What would it look like to truly honour this season I’m in? Not push through it. Not apologise for it. But actually respect what my body and heart are asking for. Here’s what I’ve been practising - softly, imperfectly, but with love: "Protecting your peace isn't pulling away - it's returning to yourself with gentleness. And that is brave." How I honour this in myself: I lower my own expectations. Some days I can’t meet everyone’s needs. Some days I can barely meet my own - and that’s okay. ( Even if a part of me still struggles with guilt sometimes .) I notice when conversations drain me, and I allow quiet instead. I remind myself that true friends will understand. I don’t need to explain everything to be loved. I create space to breathe. Even five minutes of stillness - a pause outside, feeling the air on my skin - helps me come home to myself. A moment to remember: I’m safe here. I give myself permission to not engage fully. Not every message needs a quick reply. Not every invitation needs a yes. Kind boundaries are an act of self-respect - and I’m learning to honour them without shame. Before you go... If you’re healing right now, and the world feels louder than you can bear… Know this: your pace is allowed. Your quiet is allowed. Your need to slow down is a wisdom , not a failing. The people who truly care w ill wait. Life will wait. Your calm is precious - and it’s yours to protect. So today, take the pause you need. Gently. Bra vely. Kindly. You are healing, even in the stillness. And if this spoke to something tender in you…you’re not alone. Feel free to share this with someone who might need the same reminder, or let me know - in the comments, or quietly in your own heart - How are you honouring your calm this week? In calm and kindness, Eva P.S. The photos in this post - some of sunlit fields, some with me in them - were taken on day when I really needed a pause. They weren’t planned or posed… just quiet moments where I let the light hold me for a bit. I wasn’t trying to be “blog-ready” - I was just trying to breathe. I’m sharing them here not for perfection, but for connection. To gently say: If you’re feeling a little in-between too… I see you. Sending a soft hug from here, Eva x References / Research : Nervous system sensitivity during emotional and physical healing – National Institutes of Health (NIH) Why recovery increases stress reactivity - American Psychological Association (APA) The importance of mindful rest for emotional wellbeing – Harvard Health Publishing How boundaries support nervous system regulation - Psychology Today (UK Edition) The science behind overstimulation and nervous system fatigue - Mind UK

"The pause is not the end - it's a part of the rhythm." When You Can’t Do What You Love: A Gentle Reflection on Rest and Renewal I know this feeling well. Like after undergoing stomach surgery from years of intense lifting - when my world changed. I couldn’t train or move like before, and all the usual ways I cared for myself were suddenly off the table. Or when I’ve tried to nurture something small - a plant, a project - and watched it wither despite my care… feeling that sting of frustration rise. These moments can make us feel disconnected from ourselves. Unable to “keep up”, restless, tangled in thoughts like: “I’m falling behind” , “Will I ever get back to where I was?” The body healing slower than we want. The mind spiralling faster than we can catch. But here’s the truth I return to: Even when I can’t do what I love, I can still love myself in the pause. Recovery - from injury, illness, exhaustion, or even loss - is not linear. Some days we’ll feel strong. Some days we won’t. But none of this means we’ve failed. It simply means we’re human… and that life, like nature, moves in its own rhythms. " I trust that I can start again gently." When I feel stuck, these are some of the gentle things that help me soften: A single breath  - not to change or fix anything, but to meet myself here, in this moment. (Yes, I know I often speak of the breath - but it truly is the quiet thread that’s always with us, from our very first inhale to our final exhale. A soft anchor. A steady companion.) Whispering to myself what I can do today  - even if it’s something small… even if it’s simply choosing to rest, with kindness. Trusting that growth is quiet work  - often unfolding where we can’t yet see… roots strengthening in the dark, long before anything blooms. And when things I’ve tended with love don’t thrive? I remind myself: starting over is never weakness. It ’s a qui et act of courage… an invitation to begin again. So if you find yourself in a season like this - unable to train, waiting for your body to catch up, or simply feeling like things around you aren’t going to plan - I’m gently with you. You don’t have to rush back. You don’t have to force the next bloom. You can rest - fully and without guilt. And when you’re ready, the next chapter will unfold in its own time. Until then, go kindly. That’s enough. Eva. " Even now, I am enough - exactly as I am." P.S. These photos were taken on a quiet morning when my best friend took me to the sea for sunrise - though the sun stayed hidden behind soft mist. She knew I needed it. My mind had been heavy with thoughts… about the things I love but can’t quite do right now. And that emptiness? It felt real. But maybe, just maybe, some pauses have a purpose. Maybe they make space for something new to arrive. Sitting by the waves, I slowly found my breath again. I felt enough. I felt rested. And in a quiet way, I felt renewed. "But maybe, just maybe, some pauses have a purpose. Maybe they make space for something new to arrive."

"I breathe - not to fix anything, but to just remember that I'm here, now, safe enough to slow down." A gentle note on feeling lost and soft returns Some days, no matter how many plans I’ve made or how clear things once felt, I lose my way a little. Not in a dramatic sense… just quietly. That subtle drift when things don’t quite land, when even familiar routines feel distant, when my creative spark seems to step out for air and doesn’t tell me when it’ll be back. I’ve come to understand that these moments are part of being human - part of being me . They ask for patience, softness, not a rush to fix or figure things out. So I try not to push too hard. I let myself breathe into it. I let small things count: a few deep breaths at the window, a quiet coffee in hand, feeling the sun if it appears, or just resting my gaze on something simple for a while. Even when I feel a drift, I remind myself that it’s okay. That I don’t need to chase clarity or force productivity. That feeling lost doesn’t mean I’m falling behind. It simply means I’m being invited to pause… and soften into now. And over time - gently, almost without noticing - I find my way back. My creativity returns when it’s ready. My ener gy follows. It ’s neve r about getting it perfect. Just being kind. So if you’re in one of those pauses, go gently. Let today be enough. The way back finds us, softly. I shrink the moment - allowing small, imperfect things to count: stepping outside to feel the air on my face, making a simple cup of tea, writing a few words without any pressure that they “go somewhere.” A gentle invitation… If today feels a little adrift for you too, here’s a small invitation: Choose just one  thing today that feels soft, easy, or kind - something small enough that it doesn’t demand energy you don’t have, but intentional enough to remind you that you matter too. Maybe that’s a five-minute pause at your window… Maybe it’s jotting down a single thought in your journal… Maybe it’s quietly telling yourself “It’s okay to feel this way.” The challenge is not to fix everything. The challenge is to honour where you are - kindly, gently - without rushing back. Sometimes that’s the strongest thing we can do. And if you feel like it… I’d love to hear what your “one soft thing” is today - your small pause, your gentle moment, your way of finding your way back. You can share in the comments or simply hold it quietly for yourself - either way, I’m so glad you’re here. With love and calm, Eva "I am allowed to drift, allowed to rest... and gently return when I'm ready." “Even when I feel lost, I can meet myself gently, breathe softly, and trust that my way back is already unfolding - one quiet moment at a time.” ~Eva.