Tabla de contenidos para Issue 23 en Planet Mindful

‘The only thing that will make you happy is being happy with who you are,’ actress Goldie Hawn once said. And as I get older, this is something that really resonates with me. If we are not accepting of ourselves and all our flaws, we cannot experience true happiness. This is a concept trauma coach Hannah McKimm explores this issue through the Japanese art of kintsugi – a technique which highlights the imperfections in a piece rather than hiding them. What if we all celebrated the fact that we are not perfect, or embraced our past issues? Turn to p24 to start your journey towards self-acceptance. If you feel you need some support in finding your happy place, counselling can be really useful. On p42 we explore the different types…

“To travel is to take a journey into yourself.”DANNY KAYE Slow adventures If you’re looking for a holiday that allows you to give something back, check out new sustainable travel company Slow Adventure. From hiking and sailing to foraging and wild yoga, there’s a whole host of unique experiences to be had – all of which support small, rural communities and help to regenerate their natural spaces. Book now at slow-adventure.com. FESTIVAL READY One of our favourite things about summer is the wealth of incredible, diverse festivals that take place around the UK. First Light Festival is a creative event in Suffolk that has the added benefit of free entry. It runs from Saturday 18th June to Sunday 19th June on Lowestoft’s sandy South Beach – the UK’s most easterly…

WAYS TO… BOOST YOUR MOOD CBD GUMMIES These CBD-infused sweets ease stress and put you in a good mood. £25 kaya.co.uk AROMATHERAPY OIL Feel revived and uplifted with this energy-boosting oil. £16 clarityblend.com MULTIVITAMIN CAPSULES Botanicals that will balance your moods. £19.99 hollandandbarrett.com NIGHT-TIME WORRIES A study conducted by Mattress Online found that 4.44am is ‘peak stress’ time for people in the UK. If this sounds like you, try writing down your worries when you wake up so that they’re off your mind until morning. Visualising your muscles relaxing one by one can help you drift back to sleep. Sleep can have a big impact on your mental health THE POWER OF PLANTS According to experts at Zeal CBD (zealcbd.co.uk), the scent of jasmine has been used for centuries to…

Jim Rhon famously said, “We become the average of the five people we spend the most time around.” When you think about those who surround you in your life, who comes to mind? You might think about relationships with partners, family, co-workers, neighbours or even the person who serves you coffee in the morning. However, do you include the most important relationship – the relationship you have with yourself? Ultimately, the dynamic within the relationship to ourselves heavily influences all of these other connections. It is, after all, the longest relationship we will have, yet for many of us, we find ourselves putting it at the bottom of our list of priorities. In marriage or civil partnerships, we make a legal promise to care for the other person in all…

Write down three words or phrases you would use to describe your relationship with yourself. Be as honest as you can, this is for your eyes only (unless you choose to share it). There is no judgement here, just observing what’s present. What qualities do these words have? Are they warm and caring or are they cold and unsupportive? If these words describe a relationship with a friend or family member, do you want to be in this dynamic or do you need to have a look at why you have this connection? If the words are warm and loving, then this is incredible and I celebrate you because I know that this positive connection to yourself will frame how you are in other relationships and how you live your…

Author Brené Brown’s words sum up the reason why relationships are so important to our happiness – “Connection is why we're here. We are hardwired to connect with others, it's what gives purpose and meaning to our lives, and without it there is suffering.” But what about our health? Recent research suggests that people with strong social relationships are 50 per cent less likely to die prematurely than people with weak social relationships. The impact of lacking social connection on reducing life span is equal to the risk of smoking 15 cigarettes a day and greater than the risk associated with excess alcohol consumption or lack of exercise. Strengthening bonds Loneliness is associated with a greater risk of coronary heart disease, high blood pressure, stroke, dementia, depression and anxiety. Studies…

Get planting! Even if you don’t have a huge amount of garden space, you can easily grow herbs, salad leaves and veggies to enjoy – all freshly picked and pesticide-free! May and June are the ideal months to plant broccoli, pak choi, spring onions and pumpkins. Turn to p66 to read about our regular eco columnist’s experiences of growing her own……

Take a hike! Walking is underestimated – not only does it tone muscles, boost your mood and improve heart health, but it reconnects you with nature. Try taking your walks a step further this summer and plan a long hike in a less familiar location. You’ll enjoy the sense of adventure and the excitement of discovering different sights and sounds as you explore new hills, mountains, beaches or countryside. Head to alltrails.com to find a route near you.…

Consider if you want the cosiness of being at home or would benefit more from having the space held for you at an in-person class. Ask for recommendations and enquire at your local studio for classes or teachers. Make sure any teacher is trained in yin, and if you have any medical issues, particularly osteoporosis or conditions affecting your bones or joints, ask your doctor for advice before you start. • Rhi Kitson, Fluid Fox Yoga instagram.com/fluidfoxyoga• Pip Roberts piproberts.com• Online yin classes liveyogateachers.com/yoga-guide/yin-yoga• Retreat Mandali in Italy is hosting a Yin Yoga retreat in June mandali.org/retreats• Read The Complete Guide to Yin Yoga by Bernie Clarke…

Reading… As a sufferer of Seasonal Affective Disorder (yep, I dread winter all year round!), this book is a beautiful read about how nature can heal our mental health – even when the sun isn’t shining. Watching… Executively produced by Joaquin Phoenix and Rooney Mara, The End of Medicine is a new, eyeopening documentary that explores the link between animal exploitation and threats to human health. Listening to… From soil health to growing vegetables in small spaces, the BBC’s Gardener’s World podcast is helping me to improve my green-fingered skills this summer.…

THE POWER OF THE DOWNSTATE Recharge Your Life Using Your Body’s Own Restorative Systems. Sara C. Mednick. Hay House £12.99 The 21st Century might be all-go, but what impact does our 24/7 lifestyle have on our mind and body? In the age of burnout and stress, Professor of Psychology, Sara Mednick PhD, explores the healing benefits of tuning into the downstate – our body’s natural rhythm of restoration and recuperation. Helping you energise and recharge, this practical guide teaches clever tricks and techniques to conserve and utilise internal energy, and provides a sciencebased, four-week plan to restoring inner balance. A must-read for anyone seeking peace within a hectic lifestyle. WHAT WE DON’T TALK ABOUT WHEN WE TALK ABOUT FAT Aubrey Gordon. Beacon Press £15.13 Championing loving self-acceptance over quasi-self-help, Aubrey…

1 Consistency is more important than perfection “The key to feeling fit on a long term basis really is in consistency. Consistent routines and habits aren’t easy to switch with a click of a finger, so start small. When I was first getting into yoga, I’d make sure that no matter what was going on in my life I’d go to at least one yoga session per week. This soon extended to two-three times per week and now I do yoga pretty much every day. Allow yourself to start small and most importantly to show up! Even doing something for one minute each day is such a great starting point – then you can slowly build on this as it becomes more normal for you.” Georgia, founder of Sancti Retreats,…

You’ve tried to fix it but it’s not working. Now what? Sometimes we out-grow relationships for all sorts of reasons and there is a wisdom in knowing when to let go. Michelle’s advice is to “have the conversation. No one likes being ghosted and if you had any respect for the friendship, even if it was in the past, the person deserves a conversation. Say less rather than more and do not detail unnecessarily harmful information that could be subjective. Instead focus on providing enough reason that the person gets closure but without words that create wounds that they won't be able to forget.”…

Being able to bounce back from adversity or high levels of stress is an important skill to have, and luckily it’s something that can be honed with the right tools. There are steps we can all take to become more resilient, which will, in turn, improve our self-esteem, happiness, and reduce stress levels. Start by taking this quiz (right) to find out how resilient you are. Score yourself from 1-5 (1 being ‘not like me at all’ and 5 being ‘very much like me’), add up your score from 10-50 and then check out your results. If you scored below 35, this three-step plan will help you build resilience and bounce back from whatever life throws at you. STEP 1 See setbacks as opportunities This is one of the keys…

“We have the natural resources – enough wind and sun to power our country more than ten times over.” As awareness of the climate emergency has grown, so have concerns about the role of fossil fuels in generating unsustainable levels of carbon emissions. Interest and investment in alternative fuel sources, especially renewables such as solar, wind and hydro power, have soared as a result. Now that various factors have caused a significant increase in gas prices, affecting not just energy bills but the cost of everything from food and travel to clothing and paper, could this drive the transition from fossil fuels to renewables further and faster? Is that even possible, and if so, what does this new world of green energy look like? We can do it – almost…

A PLACE TO PONDER Consider placing a bench in a quiet corner of your garden – or even at the front of the house if it gets the late afternoon sun – for those moments of contemplation. Grab a blanket and close your eyes. What sounds can you hear? DID YOU KNOW? “The average person spends over three hours a day on their phone” TRY THIS… Want to get fitter without going to the gym? Weighted hula hoops are great for toning stomach muscles, burning fat and building core strength. Try this padded one from Core Balance, £14.99. corebalancefitness.co.uk OFF GRID ESCAPES If you’re looking for a summer getaway that includes nature, activities and back-to-basics relaxation, Tarset Tor Bunkhouse is set in a fiveacre park in North Tyne's Tarset Valley, deep…

On a clear, dark night, turn off any lights, grab a blanket and a cosy jumper, and head outside. Then lie back, look up and lose yourself in the wondrous canopy of space above. Nothing on Earth can give you a more powerful sense of cosmic scale. The realisation that we’re nothing but specks on a rock, tumbling around our yellow sun – one of countless stars spiralling the Milky Way – can be immensely liberating. And remember – our galaxy is just one of many that makes up the universe. The longer you gaze, the more stars you’ll discover. TOP FIVE CONSTELLATIONS TO LOOK OUT FOR… • Ursa Major, the Great Bear • Ursa Minor, the Little Bear • Orion, the Hunter • Taurus, the Bull • Gemini, the…

THE AUTHOR Jenny Oldaker is a Bristol-based freelance writer, specialising in travel, wildlife and lifestyle topics. She is inspired by nature and fuelled by coffee. BEST FOR… WORKOUTS AND WELLNESS WELLFEST, 2-3 JULY (9.30am-6pm each day) Richmond, London Joe Wicks MBE and Dr Alex George are among the headline presenters at the inaugural WellFest event in London this summer. This daytime festival features a host of experts encompassing everything from fitness, nutrition and yoga to mental health and women’s health. Expect workshops, workouts and wide-ranging talks and discussions, with something for everyone, whether you’re a regular gym goer or just starting your fitness journey. “I am really looking forward to being part of the first ever WellFest in London,” said Joe Wicks. “With the pandemic, I’ve missed being able to…

ANNABEL LEE After experiencing burn-out during her 20s, Annabel retrained as a yoga teacher to help manage her stress levels. She shares the joys of yin yoga on p78. MEAGAN CRAWFORD & DEE MOLONEY Meagan and Dee are founders of sustainable lifestyle app Nudj – turn to p58 to read their tips. JO LOVE Determined to rid us of the stigma associated with therapy, Jo shares her guide to the many different types of counselling available on p42. BEX SPILLER Want to know how resilient you are to life’s ups and downs? Take the quiz on p48 by founder of the Anti-Burnout Club and get tips for building inner strength. HANNAH MCKIMM A trauma therapist and coach, Hannah explores the Japanese concept of kintsagu on p24. Find out how it…

Learning to love ourselves We live in a world of constant pressures – pressure to perform at work, be a perfect wife/husband/mother/father/daughter/friend, have a healthy lifestyle, enough money for all our needs… the list goes on. The reality is that most of us are struggling in some way with one or all of these ideals, and if we stopped aiming to reach these impossible standards we’d be a lot happier. Turn to p24 to join life coach Hannah McKimm as she delves into the concept of our relationship with ourselves, and find out how this is inextricably linked to our sense of contentment.…

1 Learning to become aware of the cracks, embracing them and healing the pain, is a process that takes time. Be patient with yourself.2 You are not alone. Remember to reach out for support. By embracing your cracks together, you can allow the light in and break the cycle of shame and guilt.3 You don’t need to change who you are; instead, change how you view yourself, your cracks and your imperfections. Acceptance and celebration of who we are, where we are and the things making you unique will help you find joy.4 Kintsugi is a slow process but one with beautiful and long-lasting results. Sometimes in the process of repair, we create something more unique, precious, beautiful and resilient. You are magnificent, not broken.5 Life is meant for fun.…

The feeling that you’re starting something new is an exciting and inspiring one – remember the optimism we often feel at the start of a new year? You don’t need to wait for the 1st of January to tune into the power of a new beginning, though: try some of these ideas to bring a sense of adventure to the day ahead. • Wear something new or experiment with a different look. • Style your hair differently; try a new colour if you’re feeling bold. • Start a new exercise programme or learn a new sport one step at a time. • Take a different route to work. • Smile or chat to someone you’ve never spoken to before. • Start a family tradition. • Buy a new notebook and…

☐ I am calm in a crisis ☐ I manage my stress levels well ☐ When something doesn’t go to plan, I learn from it and change my approach next time ☐ I don’t tend to worry about issues that I have no control over ☐ I don’t take criticism personally ☐ I feel confident and secure in myself ☐ I would describe myself as an optimist ☐ I have strong goals that I have a clear plan for achieving ☐ I concentrate on my strengths as opposed to focusing on my weaknesses ☐ I focus more on finding solutions to problems rather than being overwhelmed by them ☐ YOUR TOTAL SCORE What your score means: 10-20 You have a low level of resilience and would benefit from developing this…

Take a look at these nationwide schemes to get involved in today 1 THE CONSERVATION VOLUNTEERS A huge community network of groups and volunteers who work together to create, improve and care for green spaces across the UK. tcv.org.uk 2 FRIENDS OF THE EARTH Join one of the charity’s grassroots groups who campaign to protect the natural world and make your community more climate friendly. friendsoftheearth.uk 3 KEEP BRITAIN TIDY Get involved with group litter picks along rivers, beaches, parks and streets near you, or find help if you want to organise one yourself. keepbritaintidy.org 4 MY COMMUNITY If you have an idea for a group that doesn’t exist yet, this website is packed with helpful guides and support to help you set up your own. mycommunity.org.uk…

I love this time of year. There is finally warmth in the sun, the spring bulbs are out, the days are getting longer and the blossoms on the trees are about to burst. For me, that means it’s time to get into my greenhouse and get growing! I started growing my own food at home about five years ago. I started off with one small raised bed made from old scaffold boards and grew salad leaves, carrots, kale, tomatoes and French beans as well as planting some fruit bushes. I had no idea what I was doing, but really wanted to give it a go and I’m so glad I did. That first year I didn’t have to buy any salad all summer! I made the most out of all…

Make a rustic herb-drying rack Summer is a season of abundance. Many culinary and medicinal herbs are now at their peak, ready to be harvested and hung to dry for use in the months to come. Fresh willow stems dried inside a circular object will harden into circles, which is perfect for making herb-drying racks that are not only beautiful but movable as well. You will need: • 1 fresh young willow rod, about 1m (3 ft) long• saucepan, 20-30cm (8-12in) in diameter (or however large you’d like your rack to be)• string 1 Coil the willow rod inside the saucepan and leave to dry in a warm place for up to a week. 2 Once it’s dry, remove from the pan and cut the ends if they are protruding…

“You don’t need any previous experience of yoga to try yin, and classes are generally accessible for most bodies.” Yin yoga might not be what you expect when you think of yoga – there are no fast-paced flows or downward dogs. Unlike other styles of yoga, yin is very slow, with poses generally done on the floor and held for between three and ten minutes. Despite its slow pace, yin can be a powerful and often challenging practice with numerous benefits. Yin offers a chance to slow down, build resilience and sit with your thoughts. Physically, it targets deep connective tissues, joints and ligaments, which can help keep bodies healthy, mobile and pain-free. When she first heard of it, yoga teacher Rhi Kitson admits she didn’t think much of yin.…

Mini Vanilla, Ginger & Buttermilk Loaves This is an amazing cake recipe – no one ever suspects that it is gluten-free. Served ‘naked’ with a simple lemon glaze and no frosting, the cake speaks for itself. It is beautifully moist and the flavours of the vanilla, stem ginger, buttermilk and lemon together are delectable. For the cake • 225g butter, at room temperature• 225g caster sugar• 4 free-range eggs• 140g ground almonds• 125g plain gluten-free flour blend• 1 tsp gluten-free baking powder• Pinch of salt• ½ tsp xanthan gum• 3 tbsp buttermilk• 1 tsp pure vanilla extract• 4 bulbs of stem ginger in syrup, finely grated• 1 tbsp syrup from stem ginger For the glaze • 125g icing sugar• 60ml fresh lemon juice• 1 tbsp water• Finely grated zest of…