We explore how we’re hard-wired for craving – from sugar to screens – but can develop practical tools to consciously override this primal stress-induced reactivity and find other ways of self-soothing.

Desire and aversion

From the moment we are born, we seek what gives us pleasure - it is deep within our primal make-up to desire and to use this as motivation to seek and obtain what we need. As babies, reaching to suckle provides the impetus to self-coordinate and move to find nourishment – and our first reward for such behaviour, the sweetness of milk, sets up associations that we take through life.

As we grow, quick-fix foods are often wired into our neural networks as this comfort or reward, so deeply sown into the wiring and internal drives of what soothes us. These might replicate this first sweet taste, or we can shift towards other substances (or behaviours) that complete such loops – bringing us back down to relief when we feel...

Our bodies have natural calming mechanisms, but we often run them at such high speeds that we lose the ability to plug into our natural braking systems. Some simple tips and dietary changes can provide an intervention when agitation takes over.

Self-soothing is the mechanism our bodies use to bring themselves back down to a calm place, after or even during a stressful event. This can mean finding the space to be able to decide the most compassionate and helpful reaction in a crisis or feeling all systems come back down after being completely revved up and reactive. When we’re in chronic stress and feeling life has become one big hyper-vigilant ‘constant alert’, we can feel we’ve lost this route back to settling down, releasing pent-up mind-body tension and finding the peace we need for recovery. Without healthy self-soothing abilities, living in a heightened state can be exhausting, lead to whole host of stress-related symptoms (anxiety, insomnia, IBS and...

Our skin is the place where we both meet the world and show ourselves to it. How we are feeling and our level of vitality often shows up on our skin, with many of us using make-up to change or enhance this presentation. When we’re feeling tired or run down we can also feel more vulnerable and feel the need to hide what we might perceive as flaws with a little help – create the mask we want people to see. Looking after ourselves on a deeper level can help both how our skin looks and how we feel in relation to others around us.

The skin is the largest organ in the body, weighing on average 5kg. It is classified as an organ because it is made of layers of different tissue, which have different roles. Skin not only acts as container for the insides of the body, it acts as a barrier to infection and other substances. It also allows us to touch, plays an important role in temperature control, is a site of elimination and also produces vitamin D.

Lymph and blood vessels provide...

The term ‘grounding’ is often used in yoga classes and in relation to any activity that helps to draw us into a sense of the present moment.

But what does grounding actually mean? What qualities and physical attributes make grounding as important part of our practice?

To not be grounded in life at any moment is to feel that we're not really there. That includes a full physical sense that we are somehow off and away, that we are off in our heads, even “away with the fairies”!

This removal from a sense of where we are at that moment, can even move into feelings of dissociation where can experience a complete disconnect from mind and body.

This state has been associated with the ‘out of body’ experiences sometimes viewed as a spiritual high, but often has its roots in trauma.

In yoga, opening into the higher echelons relies on solid roots; fostering grounding through the lower chakras (pelvis and belly) to meet the subtleties of the higher chakras up...

Dr Stuart Brown, researcher and founder of The National Institute for Play, has identified eight “play personalities” that can help you find out what kinds of play work best for you:

The Collector: You enjoy building collections, such as collecting stamps or vintage cars.

The Competitor: You enjoy playing (and winning) games with specific rules, like playing for a neighbourhood soccer league.

The Creator or Artist: You find joy in making things, or making things work. You might enjoy doodling, woodworking, decorating, fixing machinery, or sewing.

The Director: You enjoy planning and directing, like hosting themed birthday parties.

The Explorer: You play by discovering something new, either physically (a new place) or mentally. You might play by going on a vacation to a new place or discovering a new type of music.

The Joker: You enjoy being silly and foolish. You might enjoy improv theatre or simply making your friends laugh.

The Kinesthete: You enjoy moving your body as...

The movement practices that accompany this Reconnecting with Playfulness series have a playful attitude…. Not insisting that you move or experience in ‘right’ ways, but rather from a deeper sense of connection. Listening to your body tissues, rather than simply placing them into instructed places. Yes, this within a framework of instruction and suggestion, but there is explicit permission to listen inwardly and respond how feels right for you. 

A framework can be helpful to begin this process so we can derive some sense of safety from containment and a place to begin. From there, we can cultivate curiosity about a relationship with ‘less is more’. This is where these practices can be an important foundation for any other stronger bodywork we do. Whether a more dynamic yoga practice, running or gym work, when we need to move into stronger postures or movement, strength that is sustainable and doesn’t injure needs the capacity for us to relax,...

Play as children is how we learn about relationships, literally play out scenarios and develop our physicality and how our inner feelings relate to the outside world. Sadly, much of these experiential and symbolic expression is inhibited as we get older, as we are conditioned to become more ‘civilised’.

Whilst play can involve spontaneity, expression of larger movements, gestures and emotions, not to mention all manner of noise that can accompany, most adult reactions and responds no longer do. Those adults who express more may be labelled “too emotional”, noisy, childish… all judgments that are rooted in messages that we should be behaving as adults; whatever that construct means!

Similarly though, in our extroverted culture, there can also be an expectation to be fun or credit given for being the ‘life of the party.’ It is not everyone’s natural setting to shout, hold animated public conversations or be the first on the dance...

There are different ways in which we can reintroduce a sense of playfulness into our lives. Whether this is getting back to playing games we love, moving a little more within life or simply shrugging off some of our hardened edges, shaking up the well-trodden paths of daily life can feel liberating and joyful – two qualities that help us cope with the brambles we inevitably have to navigate, with equanimity and calm. Here are some ways you can notice your body-mind ready to unlock its playful side…..

1: Play as Gestures through the Hands

Our hands are our most important tool, with more connections between brain and hands than any other body part. How we use our hands shapes how we work, express and play and for many, tension in the fingers and wrists from constant contact with technology feeds directly into rigidity in the jaw, diaphragm and belly.

Our hands may reach for the physical connection that we feel as deep safety in the belly, or hold back from doing so; from...

If you are feeling the heightened stress of expectations of achievement, constant decision-making and information overload, you are not alone. In this age of disjointed social groups and generations, building awareness and practices that help soothe our frazzled systems is more important than ever.

Self-soothing is the mechanism our bodies use to bring us back down to calm, after or even during the jolt of stress. This can mean the space to decide the most compassionate and helpful reaction in a crisis or feeling all systems back to rest after being revved up and reactive. When we’re in chronic stress and life has become one big hyper-vigilant ‘constant alert’, we can feel we’ve lost this route back to settling down and finding the peace we need for recovery.

Without healthy self-soothing abilities, living in continually heightened states can be exhausting, lead to whole host of stress-related symptoms (anxiety, insomnia, IBS and weight gain to name a few)...

Listening to our hearts

“The intimacy that arises in listening and speaking truth is only possible if we can open to the vulnerability of our own hearts. Breathing in, contacting the life that is right here, is our first step. Once we have held ourselves with kindness, we can touch others in a vital and healing way.”
― Tara Brach, True Refuge: Finding Peace and Freedom in Your Own Awakened Heart

Compassion is an intrinsic part of Buddhist and yogic cultures, where there is an emphasis on feeling a deeper connection through non-violence and kind attention to the present moment. Metta Bhavana is one of the core Buddhist meditations and translates (from Pali), with Metta meaning loving-kindness and Bhavana to cultivation or development. With our tendencies for self-criticism and judging inner voices, this practice is gathering interest and respect from Western ideologies and researchers. For those practising it is not news that the practice sows the seeds to take a more...

The Benefits of Walking on Uneven Ground

As humans, we have evolved to have certain patterns of physical activity that are necessary for health.¹ In fact, we’re built for long-distance walking, and it’s estimated that our hunter/gatherer ancestors covered daily distances in the range of 6–16 km (3.5–10 miles). While walking may be our most natural form of exercise, humans learned this unusual mode of transport on rough surfaces—far from the predictability of pavements and man-made flooring.

All of our ancestors’ walking and running was done on natural surfaces like grass and rocks, and often over uneven ground. Our upright two-legged (bipedal) walking style evolved alongside a nomadic lifestyle that was not just for walking to new camps, but also for getting to and from sources of food, water and wood.² It’s even theorised that part of our large brain growth was to address the various challenges of bipedal upright walking on naturally uneven...