Welcome to this weekly online resource. Wellness professional Jo Foster, offers self care tips through her insights on mindfulness and positive psychology, her weekly online yoga classes and nutritious recipe recommendations. 

This week we are getting curious about the practicalities of mindfulness in daily life.

Bravery is knowing what disappointment, failure and heartbreak feel like; and knowing that eventually you will fail, but still being "all in". Bravery is walking the tight rope and finding balance, with acceptance in one hand and courage in the other.

Buddha tells this story about acceptance. 

"Life often shoots and arrow at you and wounds you. However, by not accepting what has happened, by worrying about it, by saying it is unfair and wondering how long the pain will last, we tend to shoot a second arrow into the open wound and increase and prolong the pain. Pain is often a given, but suffering is optional."


Consider a challenge that you are facing in life and ask yourself these questions.

What can I change/control?

What can I not change/control?

What can I let go of?

What can I fight for?

To answer these questions truthfully there is no doubt that bravery is required. To tap into our own personal courage armoury it is helpful to remind ourselves of our past experiences of resourcefulness. 

Journaling our reflections enables us to become the observer in our own lives and offers us a shift in perspective. Here are two different approaches to journalling one that draws on the past and the other that grounds us here and now. There are endless options to be creative with journalling, so embrace your own style and try different things.


Positive reflections: Try looking back to times in your life when you were brave and successful in your endeavour. Write your story as the third person and observe what that person felt like, the attributes they exhibited and what they did to create success. Then go back and highlight the positive attributes; this is your armoury and you can use it again and again to face fear.


Gratitude: Take a moment in your day to tune into your senses. Then write down all the simple things in this moment that you are grateful for. Keep it simple "the memory of my last holiday, the beauty of light and colour around me, that great friend who is always there". How does it feel? How does your body respond to true gratitude? Sit with that feeling for a while longer. When the "chips are down", try this practice in the morning, to help tap into strength to fuel your day, and in the evening, to put the day to bed and rest easy with acceptance.




Image by Aziz Acharki

3 Ingredient Chai Pudding by Feel Good Foodie

if your are feeling a bit run down, try and stay away from processed foods hat will give you energy highs and slumps and instead choose foods that will sustain and balance your energy levels. Chai seeds are great for this, "healthline" has the following to say about these little gems:

"While you might not be training for an endurance exercise event, chia seeds may be an excellent source of prolonged energy thanks to carb content, healthy fats, and filling fiber.

Two tablespoons of chia provide about 24 grams of carbs and a whopping 4.8 grams of omega-3s, which are heart healthy and anti-inflammatory. 

According to one small studyTrusted Source that involved six endurance athletes, eating chia seeds offers just as much energy as carbohydrate sports drinks.

For everyday purposes, sprinkling in a few tablespoons of chia seeds with your morning smoothie or adding a scoop to your afternoon yogurt may provide just enough of an energy boost for you to keep fatigue at bay."

I bet you there are a lot of chai seeds being eaten in Tokyo at this point!