There is no shortage of people who look to nature to find their answers in times of suffering. Solidarity with mother nature and her creations can be a wonderful time for reflection and grounding. Although not widely talked about, many people also venture into the great natural wonders of our earth for mental health support. Our resident blog writer, Jess, talks a bit about why she spends so much time outside and how it helped her find herself. 

Resilience
There’s nothing like toughing it through a hailstorm on a hill or trudging through a bog you’ve accidentally wandered into to knowing that once it’s over, you’ll be back to the glorious high of being outside. ‘Embracing the suck’ as it’s often known to outdoor enthusiasts, I find spending my down time in the Scottish hills teaches me a lot about how to endure discomfort for a greater purpose and shows me how resilient I am when I put my mind to it. After all, life isn’t a wonderful ride down the yellow brick road and learning how to endure as well as thrive is a big part of living life.

Solitude
Something I’ve always struggled with in my life is conforming within the judgement and opinions of others. I’m no stranger to having a bit of an identity crisis because I’ve realised, I’ve been dumbly following along the paths of others without stopping and thinking, “wait, do I want this?”. Taking time out by myself - or with my adventurous canine companions, Caesar and Ed - gives me time to shake people off of my back and go into myself to figure out who I am again. As much as I am a people person, I’m also a lone wolf. There’s a balance between the two for me and ensuring I spend plenty of time in the countryside with my own thoughts never fails to remind me of my intentions.

Strength
My partner says to me a lot, “you’re fitter than you think you are”. This used to really bug me when he was trying to make me do more push ups or run further, but now I can really appreciate what he meant. Whether I’m running, hiking or even just going for a walk, it’s just as much about my mental fitness as it is my physical fitness. How easy is it to talk yourself out of leaving your cosy bed to go exercise? Far too much so! I find the same sometimes when I’m out, trying to give in to my mind telling me I’ve done enough and should go home. I surprise myself often at how far I can go and how capable I am in different environments out there, so when I’m in a rut – I remind myself of what I’m capable of. I’m much stronger than my mind leads me to believe.

Whether you live in the countryside or the city, there’s so many ways to introduce outdoor activities into your routine and your wellbeing will thank you for it.  There’s also some fantastic podcasts out there where people open up about how their mental health took them to somewhere more wild. Here's some I recommend: 

• Underneath it all
• She Explores
• Of Mountains and Minds

Do you find it difficult to understand the values of others without forming judgement if they do not align with your own? You're not alone in finding open-mindedness to be difficult. Our minds have evolved to analyse everything in order to make sense of the world around us. Because of our conscious freedom, we each uniquely have our own opinions, values and priorities that make us who we are. The trouble lies when we encounter someone who is so varyingly contrast to us. We can't understand them. If we feel the need to vocalise our discomfort, this is likely to end in a disagreement. Being close-minded can negatively impact our lives as we shut off a multitude of possibilities and culture, so how can we become more comfortable with being open-minded instead? 

• Acknowledge. The first step to any self-acceptance is by acknowledging your tendencies. Admitting your biases can be difficult, but we'll gain a greater understanding of the limits we set ourselves. Our brain subconsciously uses cognitive biases to process incoming information, which essentially means we unknowingly think and act by our biases. Becoming aware of our biases can help us to make clear decisions in response to current situations - not letting anxiety or preconception steer the wheel. Think back to times when you were not open to other's opinions and ask yourself why that was? 
• Reflect. Next step is to reflect on everyday situations where you find yourself using those biases to form your decisions. Are there certain people you wouldn't take advice from? Why is that? Are you open-minded in some contexts and not others? Environmental triggers can also impact our ability to be open-minded so consider how happiness and discomfort play a role in your reactions. 
• Listen. Now let's start putting our open-mindedness into practice. One of the best ways to open yourself up to opinions that may be different from your own is to really listen to people. Your goal is to truly understand what they have to say without any judgment at all - positive or negative. Try slowing down when you're speaking to someone, allowing them space to communicate and time for you to think of your well-balanced response. 
• Gratitude. The final step is to show our appreciation. Gratitude is one of the most powerful ways to show acceptance for things we find difficult. Cultivating gratefulness not only flips your mind to see things more positively, it'll also teach you how to see strength in others. It's easier said then done so practice this at first on your own so you have time to reflect properly - try keeping a journal for you to work through stickiness and jot down your appreciation for others. 

Open-mindedness can lead to greater creativity and innovation, as well as strengthen the relationships around you. It may take a little bit of work, but with this effort you'll see an abundance of growth and development. ​

The use of essential oils dates back to 5500BC with evidence of the Sumerian culture practicing and recording plant-based medicine. Jumping forward to the 21st century, the practice of aromatherapy is often used in holistic medicine but has gained recognition in science and western medicine in recent history. But what really is aromatherapy and how can we use it to support a healthy lifestyle? 

Aromatherapy is the use of natural and potent essential oil fragrances. Extracted from plants, the therapy is based on using aromas to help stimulate our limbic system – also known as the ‘emotional brain’. Essential oils go hand in hand with mindfulness as a way to explore and control our emotions. Often used in meditation or other ritualistic practices, scents are used to stimulate states of mind such as relaxed, focused, uplifted and confident. I’ve put together some suggestions below to get you started. 

Restoration
It’s not a surprise that when we think of relaxing aromas, our mind jumps to lavender. Used in candles, pillow sprays, bath soaks and other self-care items; lavender is wonderful for inducing restoration and relaxation. Other scents such as camomile are also well known to be soothing and calming in the body. Try using some in your bedtime routine on your pillow or rub onto your pulse points. 

Inspiration
To encourage a quiet mind and promote mental clarity, frankincense is your guy. Found often in meditation style blends, this warm spicy aroma is great to have on hand to balance your emotions throughout the day. Keep some on hand to smell in between meetings or rub into your temples before you start your to-do list for the day. 

Uplifting
With so many responsibilities, it can be easy for us to get bogged down trudging from one task to the next. For a sprinkle of positivity and a spring in your step, reach for trusty citrus oils such as bergamot or lemon zest. Apply some in the shower to boost your mood in the morning or drop some drops into your cup of tea. Please ensure you use oils safe for consumption. 

Empowerment
Sometimes our faith in ourselves wavers leaving us to feel uncertain and uncomfortable. When you’re in need of a little assistance in the self-confidence department, reach for oils like sandalwood and cedarwood. Both are very grounding, earthy scents that can bring your assurance and strength. Add some drops to your diffuser while you work or apply to your palms and inhale directly. 

The quality of your essential oils is important when you consider whether you will ingest them and the longevity of the scents. At Tranceform, we highly recommend the use of doTerra essential oils for the pure grade certification which means they contain no nasties and can be consumed. Find out more about doTerra over here and if you want to order any, let us know! 
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Think about the last time you had dinner with someone else. How much of it do you remember? Do you remember the textures and tastes of the food you had? Do you remember what you spoke about? Or maybe you were not fully engaged, checking emails, social media or even thinking about other responsibilities. You’re not alone if you can’t answer much of the first few questions. We live hectic lives, and we juggle so many responsibilities it’s not easy to stay present when we’re engaging in things that we do every single day. But you wouldn’t be reading this if you weren’t – like me – trying to find ways to be more mindful and grounded, in a distraction laden world. So, I’d like to share some of my go-to practices for when I just feel like I’m not being present enough with those around me. 
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1. Technology curfew. I try and stick to a strict 7pm technology deadline for my evenings. This is usually about the time me and my partner sit down for dinner, so we use this as a way to encourage ourselves to really engage with our food and each other. We talk about our days; we talk about future adventures and we talk about our food (we’re big foodies in my household). You could start by having a “no technology at the table” rule and then maybe work towards putting away the electronics for the whole evening. 
2. Engage as the listener. Sometimes when I’m talking to someone else, I do that thing some people do when you’re trying to relate to the other person as they’re sharing, so you start excitedly butting in with your own experiences. Being on the receiving end of that is incredibly frustrating and can often lead you to feel undervalued. Next time when someone is sharing something with you, try not to speak until they’re done and think about questions you can ask them to engage them more. Not only does this make you more present in the conversation as you have to really listen to know what questions to ask, but the other person will value your interest. 
3. Get involved in activities. Whether it’s a silly game, homework, joining in with things your partner loves or helping a friend move to a new house; enjoy doing something purely because you’re doing it with someone else. We’re often dismissive to things that are not of our interest or maybe we think are cumbersome, but we forget that if we do not try to appreciate time with others, life will fly passed us and we’ll wish we spent more of it with those we care about. Mindfulness teaches us to find the wonder in things we usually find mediocre, so take some of that energy with you. 
4. Just BE. We have this funny thing about awkward silences. We’re always trying to fill the void with meaningless words, frightened to hear the ambience of stillness. But there’s so much to be said in comforting silence. Just sitting with someone else without saying anything, just near each other, can be a sign of support and trust. And I don’t mean sit next to them while you’re on your phone. We all do that. Be fully present in the moment, enjoying the experience together. It’ll be a little unspoken reminder that you feel comfortable around each other. 

At the end of the day, showing up with your presence is the best way to show someone you love and care for them. Hopefully you can take a little bit of something from any of these practices, not only to your valued relationships, but to everyone you meet.  

Enjoy your practice,
Jess ​

We often find starting a new journey to be a little tricky, wondering “where on earth do I start and where do I look for inspiration?”. With access to a plethora of online material and gurus to guide us, it can be a little overwhelming and may even be a hurdle for us to get the ball rolling. Sometimes, the easiest thing we can do to enlighten us on a new topic, is simply to read about it. I’ve put together some of the top books out there that won’t bog you down with technical terms, that will give you simple ways to incorporate practice into your daily life; and hopefully will leave you feeling inspired to start your journey. 

1. How Your Mind Can Heal Your Body by Dr David Hamilton. In this book, David explores how the effect of visualisation, belief and positive thinking can have a positive effect on our bodies. Based on scientific research, this book is a great way to discover how the mind and body are connected. 
2. Into the Heart of Mindfulness: Finding a Way of Well-being by Ed Halliwell. Using his own experience with anxiety and depression, Ed explains how mindfulness transformed his way of life. Reiterating how its a lifelong path - not a quick fix - he shares a very relatable journey to an ancient practice that can often feel a little out of reach. 
3. Mindfulness in Action by Chogyam Trungpa. This a great book if you’re ready to take mindfulness out of context and start putting it to practice. Sharing wisdom and encouragement, Chogyam gives readers the tools they need to incorporate practice into our busy modern lives. 
4. The Mindful Day: Practical Ways to Find Focus, Calm, and Joy from Morning to Evening by Laurie J. Cameron. Combining contemplative traditions, modern neuroscience, and psychology, this engaging, relatable book is the ultimate how-to guide for overscheduled adults looking to bring peace and focus to their daily lives at home, in the workplace, and beyond.
5. Mindfulness in Plain English by Henepola Gunaratana. Spoken in the words of meditation master Henepola Gunaratana, this book is great for explaining mindfulness in layman’s terms. This clear guide will you give you  step-by-step instructions on how to get into mindfulness. 

Some of these books have been around for years so you may be able to find them for a fraction of the price second-hand, download them as an audio book or Amazon has them. If you have any questions about getting started, we'd love to hear from you! We also run an 8-week 1-2-1 mindfulness programme which is fantastic for beginners. 
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If you've ever caught yourself rerunning the same unwanted scenario over and over again in your brain like a stuck record - wishing only that it never happened in the first place - you're not alone. Known as 'sticky' thoughts for their ability to stay put no matter how much you try to move on from them, it sometimes can feel like we spend way too much time in our own heads. 

Whether you want to be free of the constraints of your mind or just want to practice more awareness, I want to share with you a simple practice of observation. With a little practice and some compassion, we can free up more space in our heads and break our minds addiction to the story.

1. Start this meditation by slowing down your breathing and settling into your space. Focus on your breath and use counts to equalise as you breathe in and breathe out.
2. When ready, let go of your breath and allow space in your mind for your thoughts to arise. Invite in all thoughts - big or small - to come up to the surface. You could take this a step further and visualise this as a slow moving stream with your thoughts in the form of logs sitting on the surface.
3. Practice picking up one of those logs and labelling it for what it is - an errand to run - a memory - an opinion - and then let go of it without getting pulled into its story. 
4. Watch each thought float by, without noticing their content or emotional charge, and be carried away into the horizon. Practice your ability to pull yourself back to the observer every time you're sucked into a thought. 

This simple meditation technique is a really effective way of practicing your own mental awareness and can help you build more resilience against unwanted distractions. Remember, we are not our thoughts and we do not always need to know their story. 

If you'd like to practice a longer, more advanced version of this observation meditation then get in touch with me at [email protected] to arrange 1-2-1 sessions in person or online. ​