AUNUA LIVING
MAKING THE MOST OF EACH DAY Relax, Take Count & Breathe
THINK,TELL, TEACH Captivating & Invigorating Personal Stories
COOK, MAKE, LIVE & LAUGH Food For Thought, Food For Family
Issue 01.01 | May 2020
CHANGING THE WORLD, ONE PLANT AT A TIME
www.ql-global.com
EDITOR'S WELCOME
We are delighted to welcome you to the premiere issue of AUNUA Living Magazine! AUNUA Academy is an Irish non-profit, focusing on promoting emotional health and well being for all ages across the globe. Our ultimate passion is to ensure that as many people as possible are able and enabled to lead their best lives, both mentally and physically through our work in educational, emotional and environmental matters. In this brand new magazine, we are delighted to introduce you to many wonderful writers, who are all as dedicated to spreading knowledge and joy as we are. Enjoy!
Editor-In-Chief & COO of AUNUA Academy
3
AUNUA LIVING
CONTENT 07
10 SIMPLE STEPS...
26
Electronics can claim all the attention of you child, here is how to get them back on your side...
12
MY STORY
Practice self discipline on a daily basis, to get the most out of family, work and personal life.
29
What's it like to be 12 years old, feeling ill around the clock, and being told that it's all in your head?
18
UNWANTED SOLITUDE?
SWEET, SAVOURY Make our easy, nutritious & delicious sweet & savoury recipes, perfect for any age and ability.
4
IT'S THE CLIMB Find out what hiking has to do with leading a fulfilled and focused life.
35
How to mind yourself in times of trouble, when everyone around you tells you've to get over it?
22
OOPS,ARE WE SLACKING?
TIME TO START OVER? Suffering from midlife monotony? Today is the the best day to start over, and the time is right now!
38
FLEXIBLE FUN Gather the family and have some Yoga fun! Stretch, bend, laugh & fall over...
OUR CONTRIBUTORS SOPHIA MURRAY Sophia is a 12 year-old Irish girl, who suffers from SIBO. The road from getting ill to discovering the cause, was for all involved, far too long. by Sophia Murray • P 12
PAUL DUNPHY ESQUIRE Paul Dunphy Esquire is a social media curator a` la extraordinaire, and a devoted doggy daddy. www.pauldunphyesquire.com • P 17
AIDEEN SCHWEPPE Aideen Schweppe is an international yoga instructor, lymphatic drainage therapist, and avid surfing fan. www.beautifullifeyoga.ie • P 18
MARINA BRANIGAN Marina is a virtual assistant, allowing businesses to build their strategy & focus on growth. www.bravavirtual.ie • P 29
AMANDA DELANEY Amanda is a conduit and a trailblazer, with a reputation for her strong core values of Honesty, Respect & Kindness. www.amandadelaney.ie • P 32
EILEEN FORRESTALL Eileen promotes ongoing personal growth & development as access to emotional well being and physical health. www.getupandgodiary.com • P 35
LOUISE TYRRELL Louise is a highly acclaimed yoga teacher and international wellness speaker offering you online programs promoting a happy, healthy, balanced life. www.louisetyrrell.com • P 38
5
Learn about the world with the world.
www.belouga.org
10
SIMPLE STEPS TO CONNECT WITH YOUR KIDS Why turning back time is a lot easier than you think! By Kajsa Kinsella
Do you, like so many parents, feel like you have somehow or somewhere along the way, lost that deep, inner contact with your own child? Things aren't the way they used to be? As our children grow and gadgets, friends & "the outside world" claim their attention more and more, we seem to grow further and further apart, and, somehow we slowly but surely begin feeling and acting like strangers. It can feel as if we had never shared a history, as if we never were really close... Having been a child of distant parents myself, there is no effort I wouldn't have wanted them to make, to enable us to be close yet again. It is always worth it, and, before long, you will gain back that wonderful closeness with your child, whatever age they might be.
7
1
Chat About This, That & The Other! You know yourself, if you sense that a conversation holds a hidden agenda, it automatically gets really awkward and you want to get out of it as soon as possible. So, instead of cross examining the kids, pick a random subject and just have a chat.
2
Remember Things About Their Lives Although they might roll their eyes and sigh when you bring up "the good old days", they secretly feel excited about the fact that you remember small anecdotes or stories about their lives. It lets them know that you pay attention, that you care.
8
3
Let Them Teach You Something
Your child is living in a world, that, let's face it, you most likely have next to no clue about or knowledge of, so, let's ask them to teach us something. It always makes someone feel good and important when they get the opportunity to pass on knowledge.
4
Share From Your Own Life
If your kids are anything like mine, they somehow cannot fathom that I too was a child, a teenager, a young woman or a person before I had them. It is as if I didn't exist! So, I insist on telling them stories about my life, and guess what, it connects us!
5
Engage In Activities No matter the age of your child, loving and caring for or an animal is something which can allow you two to reconnect. You might not have the time or space to have a pet yourself at home, but, visiting a local shelter can offer a great opportunity to let your feelings out into the open.Â
Tell Funny Stories
6
Now, who can resist a funny joke?! Have a competition who can tell the most funny one. Everyone goes away for an hour to practice (notes are allowed) and let's begin the battle!
7
Do Crazy Things
I hear you, we all feel our age, but, your kids are a whole lot younger than you, so let's meet somewhere in the middle. Jump on the trampoline, climb a fence, have a tickle fight!
9
8
Tell Stories About Your Parents
I remember when I was a child, I was thirsting for family history and old stories and, when they were told to me, I held on to them as if they were precious gems. Your family's past shapes who you are, gives you roots and teaches you how to live your best life.
9
Cook Or Bake Something
10
Apologize When You Mess Up The most important thing we can teach our children is to be able to say sorry. Show your child that you are a human too, one who is certainly able to make mistakes, be nasty, be grumpy, be stressed and/or dismissive. All that is natural, but, in order to form a trusting relationship with your child, you have to show them how to make up again. You have to be able to explain your actions and apologize. They will appreciate it more than you know.
10
Mmmmm, nothing brings togetherness like food does! Take time to prepare, cook, set the table and finally eat the food you have just made together. I'm sure you will find plenty of little points of connection during your work.
BEÂ YOURSELF, EVERY ONE ELSE IS TAKEN OSCAR WILDE
MY STORY
WHEN LIFE THROWS YOU A CURVEBALL... FINDING OUT THAT YOUR CHILD IS ILL & THE ROAD TO RECOVERY
BY KARINA & SOPHIA MURRAY
12
WAKING UP TO POWERLESSNESS
Hi, My name is Sophia and I am 12 yrs old. I hope my story can help other children who are suffering from an unexplained illness who are in desperate need to be heard. You see, for the last 7 months I have lived a nightmare, one which forced me to struggle to cope with chronic nausea, dizziness and lots of other symptoms. I faced a very uncertain time as I felt I was being pushed down the road of psychological problems, even though  I knew in my heart that I was only physically sick, not mentally. My only saving grace was my mother, who believed me regardless of what all the experts said. Every time I felt hopeless, she reassured me that we would find the right answer and she would not give up on me no matter what. My need to be heard was ultimately hers as she fought so hard for me.
My every waking moment was one of feeling sick, dizzy and unstable. From one day to the next, I found myself trapped in my body, one I didn't recognize anymore and my symptoms became worse as the months went on, heartaches, heavy feeling in my head and arms and legs and my nights were very difficult as I couldn't sleep without the reassuring of my mom holding me in her arms whilst I drifted off to sleep. But, even then I would wake up regularly with pains and feeling really queezy. I was so tired all the time and getting through the day was becoming increasingly difficult to manage. I tried so hard to live in hope but even that was getting harder for me as all hope slowly but surely began to seem lost.
13
BACK
&F O R T H
When you forget what it feels like to wake up feeling well; how lovely it was to be happy & when you last managed to see hope.
My mother was constantly looking for answers and never getting any. Numerous different doctors visits,consultants, A&E trips to hospital visits, blood tests,holistic people, I was everywhere! I'll never forget my visit with a lady pediatrician as she diagnosed me after questioning me in great detail about my friends and school. She dug really really hard to find something psychologically wrong with me to point of tears. This was what she was waiting for, a diagnosis. One that would push me down a psychological path of a manifested illness, as my bloods were clear and there was no other explanation.
14
I had no idea that her notes would haunt me as much as they did along my journey. My next trip was one I had pinned so much hope on, as it was with a top gastrologist consultant. This was the one that destroyed me the most, as, with one glance on my notes, he asked if we had taken her advice and had gone to see a CBT therapist, when my mother said no, he began questioning my personality type and had a great list of questions to trap me. He said that my characteristics were that of an empathetic child and then he looked me straight into my eyes and said that there was NO condition in the world that would cause chronic nausea.
As my blood's were clear, my problem was symptomatic and the only one who could fix this problem was I. My heartfelt very heavy, I felt so helpless as I had put so much hope in this longawaited appointment and now I began to believe what they all told me, that it was all in my head and I was so scared. I missed a lot of school. It was hard to manage sitting in my classroom and concentrate,not eating my lunch, feeling sick and dizzy and not going out in the yard. I wasn't able to be a good friend as I couldn't keep up with my classmates and the other girls didn't understand how I was feeling. I felt very isolated.
When we get through this forest together you will have learnt so much about yourself, how amazing you truly are and your gift will be revealed.
My mom came up with the solution that she would leave me in school for 3 hours, the maximum time I could stay attentive, and collect me early every day. Even though the school didn't always agree, my mother fended for me and stuck to what she felt was right for me. I'm so glad and grateful that she listened and wasn't influenced by anyone including all the doctors. Eventually, after my mother insisted they do tests on me I had a scope test and a biopsy but nothing really came from that. I was seen by a CBT who was so helpful. She gave me great advice in particular taught me visualization techniques to help me sleep at night and my mom would take me through the process of imaging myself being in my happy place on the beach with my dog Teddy. We had some fun times, my mother would tell me funny stories and we grew a really strong bond as I trusted her to stand by me all the way and never to give up on me. She told me that I have a lesson to learn in all this and it was going to show itself after I started to feel well again. I now know that I be someone that could inspire another child, help them to be heard and understood, Finally, after all this time, I am better due to a simple "home breath test". The results of this has given me my life back as now, for the last few weeks live symptom-free. Apparently, I'm not mad, I have SIBO! Small Intestinal Bacterial Overgrowth is when good gut bacteria feeds on what you eat and become far too many. This simple home test cracked the mystery, however, it was overlooked by everyone in the medical field. After 10 days of no dairy or sugar I am much better. With just a few sacrifices (I miss ice cream!!!), I now have my life back, but I know that there must be thousands of kids who are sick and might not have my symptoms but this is not a test that was recommended and yet it saved me. My worry now is for all the children that are not being heard and told that it is all in their heads. I hope that my story gives inspiration to all the children that are not understood, living in families like mine, where my mom and I both had such a battle to be heard.
15
O U T
O F
RUBBISH W E
M A K E
A HOME www.upcycleafrica.org
Dogs, is there anything they CAN'T Do!? By Paul Dunphy Esquire
Dogs, amazing creatures, I’m a man who simply has to have a dog in my life, I have had them ever since I was a little boy. My very first dog was a rescue called ‘Charlie’ (from Charlie’s Angels!) our family then went on to have Corgis (another ‘Charlie’ and then his son ‘Trouble’). Now as an adult, I have a new puppy Gabrielle (Gabby) a Jack Russell/Lurcher mix that came from the excellent Dogs Trust Ireland where she was born and cared for before coming to us. She has turned our lives upside down and it's truly brilliant, she’s such a tonic! She has a joy for life that’s infectious and is loving, bold and a bit trixsy (much like myself!). What Gabby also does is keep my mental health in check. Dogs love a routine, and they love their walks even more, so even if I don’t feel like it, I have to go, they don’t give you a choice and you always feel so much better afterwards trust me. Many studies show that dogs improve your mental health and people who feel lonely too. A super initiative called PetBond Ireland (a safe online source for getting a new pet, they work with rescue centres and approved breeders only.)
I read an article on their website only recently about this very topic which said that an amazing 74% of pet parents who fostered or adopted an animal, reported a clear improvement in their own mental health. By fostering a pet, you are also more likely to develop more responsible daily routines, as your pet is dependent on you. These traits of accountability and dependence will significantly help in your own personal life.During this current lockdown, dogs are showing us even now more than ever how important they are in our lives. For elderly people they might be the only company they have at all. I think everyone that can should have a doggo, they bring SO much to our lives and love us unconditionally. Remember though, they are full time commitment and you need to be ready for that, it can be an adjustment at first but worth it 100 times over! My dog is my friend, confidante, my family, my everything.
17
What have you got to cry about? By Aideen Schweppe
How many times have you tried to open up to a friend about your dark feelings, only to be told that you need to focus on all the things you are grateful for, all the positives? -"Stop feeling what you are feeling, because there is always someone worse off than you"? I’m not criticizing anyone, I’ve been that person too. I have such a keen sense of appreciation for everything I have in my life and I’ve trained myself over the years to always look at things from the bright side. So much so that I have often found it difficult to understand the emotions of loved ones who are suffering or struggling with life or with their mental health. I too have tried desperately to encourage them to focus on all the good they have in their lives, thinking that was throwing them a lifeline, helping to drag them back out of that black hole. Now I know different.
18
Thank you Covid-19 for humbling me once again. I have spent so much time alone during this recent and ongoing lockdown. Almost overnight, I became unemployed which resulted in me having so much uncertainty hanging over me right now. Initially, I have to confess, I had a total meltdown. I have worked so incredibly hard and made so many sacrifices to get to build my business, and I watched it all slipping through my fingers so quickly, like sand. But then after a few tantrums, I accepted what was happening and set about entertaining myself during this paid holiday which I realized I was actually getting! Imagine how lucky I felt, to get paid for not working day and night…Pure luxury, as we self-employed people never had this support before. So I have an awful lot to be grateful for.
OK, so I gave myself the time to recognize that this was loneliness, trying to get my attention. It wanted to be acknowledged. So, now what… Lockdown is not all day-partying and having the craic, as I discovered. After weeks of being at home in solitude I found myself becoming a little overwhelmed by loneliness, an emotion I never thought I’d feel, as I’m a self-confessed hermit and really like hanging out at home all by myself. But, eventually it got too much and at first I didn’t understand why I was feeling so sad. I paced up and down, I called friends, I pondered, I slept, I did yoga, I meditated, I worked out, I got tired and exhausted. I drank some wine, I got bored of drinking wine... Until one day when I started to cry and wasn't able to make myself stop. Sobbing inconsolably, I knew this dark place, as I had been there before but for other reasons. So, what was happening and why was I feeling so stuck? Why couldn't I just keep enjoying the simple things that kept me happy for the first few weeks? Aren’t there so many people far worse off than me? What have I got to cry about?
But, living a life of solitude for weeks on end simply became too much... I spoke openly with my loved ones about this new experience with loneliness, and I was triggered when told to be grateful for everything I do have, and not to forget how lucky I really am. Totally triggered. I know I have got SO much to be grateful for, and very little to complain about. But, does that mean my feelings are invalid? What I really needed was just to express these emotions, to give them a name, to be heard, maybe to hear that it was ok to feel this way. Every emotion is valid after all. I now understand that in the darkness you need to just be. It needs to be ok to not feel ok. Because it totally IS ok.
I recognized that it was loneliness that I was feeling. Maybe I’m not such a hermit after all. I just have such a busy life usually, that, when I got home I wouldn’t want to see anyone, longing for peace, quiet and solitude to recharge my batteries.
19
When finally I allowed myself to simply sit with these feelings, I was able to understand them more. I gave myself time to get to the bottom of them, accept them and figure out how to make myself feel better. I wonder if that’s where the expression comes from – to get to the bottom of it. I was even able to acknowledge where I’ve gone a little off on my intended path in life, what’s really important to me, and what I wanted to do going forward. What a gift! I got back in touch with my heart, my passion, my life plan that I had maybe put a little bit aside or been delaying whilst working on everything else that I’ve been working on these past few years. If we are never allowed, or never allow ourselves, to get to the bottom, then how can we really give ourselves the opportunity to listen to that internal voice and get ourselves back out of that hole we might have fallen in to? Only we can do this for ourselves. No amount of good intentions from others is going to make a damn bit of difference. How do we recognize and accept what we are really feeling. How do we take action to make change, if we don’t know what needs to be changed? So what can we do about this? Let’s stop pretending that we have to be ‘up’ all the time. Denying our emotions is dangerous and unhealthy. Let’s allow each other to explore our feelings without being asked to push them down, put them aside, pretend they don’t exist, or worse, be asked to believe that they are invalid altogether. Now, I’m not saying that it’s healthy to dwell on these dark emotions either. We are not these emotions, they do not define us, they are not permanent. Feeling these dark emotions doesn’t mean there is something wrong with us, it certainly doesn’t mean that we are broken. Having emotions is part of being human. The good, the bad and the ugly. All human, all acceptable, all healthy. What’s important is that we allow ourselves and others the space to process these emotions. And to seek the help of a professional if needs be. There’s no shame in seeking help. Our friends and family members are more often than not mental health professionals and when we need professional help, we should feel comfortable seeking it. And we should all feel comfortable with our own limitations in this respect too. If you don’t know how to help, that’s ok. You don’t know what you don’t know. It’s ok to express that and state your boundaries. Encourage loved ones to seek professional guidance if listening and holding space for them is not sufficient. So let’s ask that question again – what have you got to cry about? And what better time than lockdown to allow yourself and your loved ones the time and space to explore the root of those tears and to process those challenging emotions. Write, draw, chant, sing, smash all your empty wine bottles into the recycling bins to vent some of that anger! Cry if you want to cry. But don’t waste this opportunity we’ve been given. Don’t waste those tears. Go right into those emotions and ask where they are really coming from. Get to the bottom of it now, because we may never have an opportunity like this again. I certainly hope we won’t, I’m SO over lockdown!
20
Igniting the Genius In Every Single Child
www.geniusu.com
WE ALL SCREAM FOR
ICE CREAM 4 DIFFERENT WAYS, SIMPLY MADE
Easy, Nutritios, Delicious
BLUEBERRIES
NUTS
STRAWBERIES
LEMON
WHOLE
MASHED & DRAINED
You Will Need:
22
CHOPPED
WASHED RIND
Make THE easiest ice cream in no time:
5 dl. Double Cream
1. Whip the cream until stiff.
1 Tin Condensed Milk
2. Add the condensed milk and gently fold in.
Vanilla Bean
3. Add vanilla to taste + your ingredient.
A Handfull Of Ingredients
4. Pour into a tub and freeze for at least 5 hours.
Soothing Homemade Bonbons 1 cup lemon tea, strongly brewed 3/4 cup honey 1/2 cup sugar 1 teaspoon fresh ginger, grated silicone bonbon/lollipop tray
Lightly grease two silicone honeycomb tray with nonstick spray. Combine tea, honey and sugar in a large, heavy-bottomed saucepan over high heat and bring to a boil, stirring frequently. Use a candy thermometer and cook until mixture hits 300º F. Remove from heat and stir in grated ginger, then quickly spoon mixture into greased silicone tray. Let cool to room temperature, or until set, then pop out of molds. If desired, toss cough drops in powdered sugar to prevent stickiness. Store in an air-tight container & enjoy!.
23
OmeletteÂ
3 Ways
Do you have many mouths to feed, each with a different preference? We hear you! Here are three yummy types of breakfast or lunch omelette to make your life a little easier.
1 2 3 24
Cheesy Breakfast Omelette Thinly sliced & sauteed onions, smoked ham, strong Cheddar cheese & fresh mixed peppers.
Sizzling Savoury Omelette Fresh spinach, sizzling bacon, tangy feta cheese & sweet cherry tomatoes.
Fresh & Flavourful Omelette Freshly cooked shrimps, powerful parsley, earthy fried mushrooms & creamy avocado on the side.
SPINACH PUFF PASTRY WITH FETA & RICOTTA
Here’s a delicious bite of savory pastries, perfect for lunch or dinner! What’s even more appealing about this recipe is that using puff pastry and the filling (which you can make ahead of time) you can shape or cut these anyway and size you like. This makes them so easy to prepare as a bite-sized appetizer, a midday snack or as lunch serve with a fresh green salad. Make a batch and freeze any leftovers if there is any, yum!
Makes 18, Time 45 Minutes You will need: 6 Sheets of Puff Pastry 1 Clove of Garlic 1 Onion 200 Grams Feta 250 Grams Ricotta Cheese 250 Grams of Frozen Spinach 1 Salt and Pepper 2 Eggs (one whisked) Sesame Seeds
1. Start by defrosting the frozen spinach, drain out as much liquid as you can. Place the drained spinach, chopped onion, crumbled feta, ricotta, egg, garlic and salt and pepper into a bowl. Mix until well combined. 2. Cut each pastry sheet into 6 equal sized rectangles (36 pieces in total) 3. Divide the filling on 18 rectangles, place the remaining pastry pieces on top and gently press the two parts together using a fork. 4. Cut a few slits across the top, brush with whipped egg and finally add tasty sesame seeds. 5. Bake in the oven at 190 degrees Celcius for 20 minutes.
25
Practice Self Discipline There is no better feeling than knowing that you have done your very best for yourself, today. By Kajsa Kinsella
Self-discipline = Discipline of Self. Self-discipline is the ability to control yourself in whatever situation you find yourself in and to make yourself work hard enough or behave in a particular way without needing anyone else to tell you what to do.
1.
Know Your Weaknesses
For most of us, it's not easy to see what our true weaknesses are, so, pluck up the courage and ask a good friend or confidant how they truly & honestly see you. Let them teach you about yourself and, as hard as it may be, listen very carefully and without taking it personally.
3.
2.
Self Monitor Now that you have been made aware of your weaknesses, begin self monitoring, i.e. be on the alert when it comes to your behaviour & reactions; good, bad or ugly. Notice and pen down when, how & why you are behaving in the way that you do. These notes will become a pattern, one you can track and begin to change.
Note The Good Things When we do something which benefits ourselves or others, the body releases the chemical dopamine, which makes us feel accomplished & motivated to do more of what we just did. So, take note of how it feels to complete a task; how the eyes light up on someone you just made happy or how nice it feels to go to bed, knowing that there is nothing worrying you.
26
Feel Good
You
4.
Control Your Temptations As much as the Dopamine helps us get stuff done temporarily, we are sadly naturally lazy creatures and we easily slip back in to our old ways of procrastination, stalling & hesitation, all which serve absolutely no purpose, but to increase our stress to painfully high levels. Stay sharp, stay awake & stay productive and you will smile, rather than frown.
5.
Feed Your Motivation
Figure out, as they say, " what makes you tick". Which job, which living situation, which family structure, which financial security would make you wake up with a spring in your step each morning? Put pen to paper and make a column for each of your goals. Write down why this, that or the other isn't working right now, then change your perspective and imaging HOW you will get what you want. Find out how to get there step by step.
6.
Work On A Passion Project I know, it sounds awfully "fluffy", but, it is today's truth that, if you are not happy with your life, ALL the other things you wish to change, you will never find the energy to achieve, ever! it may take some time, and it will most likely be difficult, but, work out a plan on how to remove yourself from a work/family/life situation where you are feeling drained and find the energy and discipline to live the life you were meant to do, spreading love, happiness and joy wherever you go!
27
CELEBRATING WOMEN & YOUTH WHO DARE TO BE MORE www.sheroesglobal.com
WISH YOU WERE HERE Running a Small Business, Life, Anything – Inspired by a Love for Hiking By Marina Branigan
The physical and mental health benefits of hiking have been well documented for centuries and if you’re looking for me at the weekends, you will most likely find me high up in the hills. Being in the great outdoors, removed from technology and social media, allows me the time and space to think about and process things in a way that isn’t always possible in the busy, overly connected world we live in today. During a recent hike, I reflected on my experience of running a small business over the past year and how my love for hiking has helped me on this journey. What could running a small business and hiking possibly have in common?
To save or to splurge? Before embarking on a hike, you need to equip yourself. While there are certain items you can save on, there are others that require a bigger investment. High quality walking boots and a waterproof jacket are certainly top of the list. While it can be tempting to buy cheaper items, spending your money wisely will give you a much better quality product and will save you having to replace them in the short to medium term. Cost is a huge factor when running a small business or any project that requires time, commitment and effort but it’s so important to avoid false economies. Buying cheaply can result in more expense further down the line. Look at your quest and what tools you specifically need in order to provide the best results. Buy the best quality that you can afford and save on the non-essentials.
29
Find your tribe I’ve only ever done one solo hike. It was World Hike Day in November 2018 and my usual hiking group weren’t available. So I took myself off to Glendalough and walked the Spinc Loop all alone – in the rain! I enjoyed the hike and felt liberated for doing it alone, but I was also taken aback by how lonely I felt. I came to realize that part of what makes hiking so special to me is the relationships that have been built along the way, being part of a community where we spur each other on, encourage each other and pick each other up when we fall. I’ve been so fortunate to have met some amazing people so far on my journey of life. Some of them are local and can pop over for a cup of tea, and some of them I have met online, and they all have a number of commonalities. Community. Friendship. Support.My journey would be a lot less exciting without them at my back.
Enjoy the journey
30
Hiking is not just about reaching the summit, it’s about the journey. It’s about being at one with nature, chatting with friends, exercise, head space and so much more. When you’re working hard to get to the top, whatever your intended goal might be, take a moment every now and then to stop and take in the view. Look at how far you’ve come. And on those wet and misty days, where the views are a little blurred and harder to see, you can still enjoy the experience of the hike. As an entrepreneur, running a small business will bring daily challenges. It’s not about becoming a millionaire (let’s face it, most of us won’t!), it’s about the journey. Be grateful for the challenges you face in life and the many opportunities of learning that comes from them. Welcome them all and become a stronger person because of them.
There’s more than one way to climb a mountain Many mountains will have several paths to the top. There will be those well-worn tracks that many have walked before. They’re tried. They’re tested. They’re comfortable. Alternatively, there may be steeper tracks, with more challenging terrain. These tracks demand more time, effort, focus and determination. They also offer adventure, new ways of learning and adapting, risk, reward and exhilaration. There may be times when you want to experience the adventure of these steeper tracks and there may be times when you just want the most straightforward route. Decide which works best for you and remember that there is more than one route to the top!
The summit is what drives us, the climb is what shapes us. Adverse conditions Even when having the best preparation and using the best equipment in the world, there are some things you just can’t control. I’ve been on hikes where the wind speeds became so strong, I had to anchor myself for fear of being blown away. I’ve been on hikes where I’ve been completely soaked through. But do you know what? All of those experiences, although scary and uncomfortable, were temporary. They all passed. Both hiking, running a small business or simply living life require effort, endurance and risk-taking. Neither are for the faint-hearted. But, when you are willing to make sacrifices and step outside of your comfort zone, the rewards can be endless.
31
V A L U E S D O
M A T T E R !
When I finally linked my values with my gut instinct I knew why I never felt good enough By Amanda Delaney
Confidence was something I had craved for years. I was searching for the secret, but looking in the wrong places and asking all the wrong questions, never finding what I was looking for. I had admired confidence in others for years from afar. Some people I greatly respected and some I did not, but I always was in awe of their confidence. I had been working for years on my personal development and knew about values but had no idea how they could potentially transform my life forever. When I identified my values I also discovered that all those times when I felt that unsettled feeling in my gut (gut feeling, gut instinct) this was my own body telling me I was way off my values. Imagine if we stopped and actually tuned into what our bodies are trying to tell us.
32
Rather than love, than money, than fame, give me truth.
What are core values? Our values are like a compass that dictates our behaviour and guide our actions throughout our lives and in every situation.
Why do they matter so much? When one learns to live by their own values, they find inner peace and live a more fulfilled life. The opposite of peace is not living in alignment with our true values is, life can become increasingly difficult. You may often find that you: 1. Struggle to speak your mind? 2. You do not value your own opinions? 3. You are easily lead by others at home or in work? 4. Frustrated with being undermined by people? 5. Feeling stuck in a rut?
"To learn and not to do is really not to learn. To know and not to do, is really not to know.
I could certainly identify a few of those feelings. I set about discovering what my true values were and I quickly learned that I was trying to live by other people’s values.Unfortunately values are not taught in schools we learn them mainly by watching others behaviour. In particular the people who have influence over us parents, family, teachers, and bosses etc.The problem with learning from others is that our values are as unique as our dna. Not one of us has the exact same values. As we get older we may find ourselves in conflict with what we believe and value and what we learned consciously and unconsciously growing up.
33
INSTINCT
TRUST
DEVELOP IT
YOUR SELF
COURAGE RESPECT NURTURE IT
OTHERS & YOU
Different people can both value honesty; however it may hold a completely different meaning for me as it does for you. For me being honest may mean do not steal or not to tell a lie. For you it could mean being brutally honest and speaking your mind. At long last, I found out what it would take for me to finally feel confident. This work is not easy but I promise you it is worth it. I was ready to do whatever it took to be true to my own feelings. Are you ready? The answers are all hidden inside you, ready to be awaken. Reading books on the subject was one of the many tools that helped me to understand what my core values were and begin living my true authentic life, one that made me truly, honestly and unequivocally happy. The fact is that when we are happier in ourselves, the people we surround us with are too. I am certainly not perfect in living by my true values but I am far from the sheep that I used to be, following everyone else's lead. I have gone on to study leadership intensely and today I feel a real sense of liberation and I finally believe and trust in myself.
34
Start W Over By Starting Now!
hy does reaching age 50 hit women so hard? Women over 50 know why!
WHY 50 ISN'T JUST A NUMBER
By Eileen Forrestal
Life changes whether we like it or not. Our bodies change dramatically, our familylife,our relationships, our interests, our activities, our circle of friends – all change over time. Mostly we don’t notice these changes, we are far too busy living our lives. Then one day you say to yourself “I’m 50! ”It’s a ‘half-way’ mark and the questioning starts. “Crickey – where did my life go?”
We are so busy "getting stuff done" that we don’t notice all the other stuff we're NOT doing – the stuff we always wanted to do but didn’t have the time or the money for, or the opportunity to... Now I’m fifty, my life is half over. Suddenly, the cup seems half empty. It’s too late, my life is half over and so, the resignation can set in. It doesn’t matter. I’m fine as I am. Or, bitterness, blaming others for our lack of opportunity.
35
18
Self-defeat - It will never happen, there’s no point in even thinking about it. Self-doubt – I couldn’t do it anyway. Regret for things not done i.e. I should have done it earlier or differently! Resentment - feeling less capable than you seem, to have achieved what you wanted to achieve. Fear-What if I give it a go now, will others judge me, what if I fail? Anxiety-If I change my career now, will I have enough money? Cynicism-Well, that was never going to work , who am I kidding!!!
What if 50 was the ‘wake up’ call you needed? I’m half way – half way to where? Now is a good time to start heading in that direction. I retired early from my Medical Career after 32 years to continue to do what I loved – to help people to live healthy, happy lives – just do it in a different way. That took courage. I realized I was constrained by my role the Health Service. My job as an Anaesthetist was to put people to sleep. I really wanted to Wake People up! - to their own power and potential. I was also constrained by having only one pair of hands. I wanted to reach more people. I realized the power was in the words. Words are access to everything. This would require me to speak up, something that took enormous courage for one who had suffered with a stammer for most of her life.
36
“Finding The Courage To Speak, Changes Everything”
It was time to ‘come out of hiding’. Finding the courage to speak changed everything. I had seen too many other people hide their emotional pain and suffer in silence. This ‘suffering’ gets expressed, one way or another, in illness, disease or weakness in your body. Our bodies inevitably express what we cannot say. So the answer is simple; We must tune in. We are lucky that we have reached fifty.What about 90? Is your body ready to take you there?
What thoughts do you indulge in that stop your body from ‘getting up and going’? We spend so much time listening to our thoughts – our fears, our excuses, our explanations, our justifications, our hopes and dreams,- we don’t notice our bodies sitting there, patiently waiting for us to make a decision and tell them what to do. Where do we want to go?
We need to get into action.
“Do the thing you want to do. Say the thing you want to say. Write what you want to write. Paint what you want to paint. Dance how you want to dance. Sing what you want to sing. Express what you want to express. Be alive today. Today is always a good day. Today is a good day to be you.
37
Flexible Fun For All The Family.
S 38
By Louise Tyrrell Illustrations by Meg O'Gara
trange Days Indeed! Is one day just rolling into the next? If you’re operating in survival mode, some days you might be just glad to make it to the end of the day, still in one piece. Whether you’re trying to entertain or educate children at home, help teenagers stressed about their exams being postponed, grand parents who are cocooning that might need extra care, changing work situations for you or your partner, it’s a struggle some days, I know. We’re in it together and the uncertainty of this Covid-19 pandemic is causing upset, taking its toll many family’s physical, mental and emotional health and wellbeing.
Yoga is rocking the nation right now. You may have heard of it, tried it, or thought of trying it but never got around to it. It is all about connection; in fact the word Yoga means ‘union’ between mind and body, offering an opportunity to connect with yourself and the whole family, having fun while you laugh together, stretch together and stumble together. Yoga has been scientifically proven to reduce stress, ease aching muscles, relieve back ache from too much sitting at home and improve overall levels of wellbeing long-term even if you're a complete beginner!
H
ere’s a snippet from an email I received today from a client recently:
We are a family of five adjusting to new lifestyle in lockdown from rural Limerick. Adapting to being around each other 24/7, trying new ways to keep active and changing up the weekly routine are some of biggest parts of our challenge! The fine weather has certainly helped as it gives us plenty of opportunity to go outside for fresh air, sunshine, be active by walking, play ball, cycle and explore new things to learn in the garden weeding, sowing and talking together without getting under each others feet. We’ve also explored new ways of occupying time inside the house, trying new card games, baking yummy recipes, reading books we forgot we had and trying online yoga with Louise at ZenLife. Adjusting to this routine, online yoga has been a treasure-find for me, a busy mum of three, wife of one, daughter of two, sister of two and social media engager for even more clients! The online yoga is giving me time to remember to breathe, find a place of peace, to learn and practice this new routine of stretching out all the tension of the day. This week my youngest wandered into the room while I was warming up with stretches and asked if he could join in. He is a lively 11 year old boy who enjoys regular movement including weekly Gaelic football, soccer, hiphop with his pals and just loves being outside running, cycling and playing. Our little guy is actively seeking more opportunities to walk and talk and interact with us. His world has become much smaller. Thinking back in previous summers I recall that he and his older brother tried children's yoga for the first time in Ballinskelligs by the beach cafe however being a restless soul at the time he didn't even complete the first class. Now he is three whole years older and , we are connecting wonderfully as we do yoga together on a daily basis.
39
So, Let's Get Busy & Engage The Entire Family! Easy Standing Pose How To: Stand tall, feet together, tuck tummy in slightly, shoulders back, top of head reaching up to the sky, hands joined. Notice your breath and that your body is rooted in the ground and steady like a mountain. Benefits: Can help encourage good posture, realign the body and instil a sense of calm.
Side Bend Pose
Star Pose How to: Heel-toe your feet wide, Stand tall, tuck tummy in slightly, shoulders back. Inhale raising your arms to shoulder height. Exhale noticing your body is strong and balanced. Take a few breaths and then relax your arms by your sides. Benefits: Can help strengthen legs, tone arms and promote balance.
How to: Standing in Star Pose, exhale moving your upper body slightly down on your left, keeping arms in line with each other and well away from left leg. Inhale lifting back to Star pose, exhale moving upper body to opposite side. Do a few times to each side allowing your body to move slowly and freely. Benefits: Can help strengthen legs, tone arms, tone waist, promote balance, ease back ache and settle the nerves.
Warrior Pose How to: Standing in Star Pose, turn your right foot out to the right, left foot turned in slightly. Exhale, rotate upper body and head to the right, bending right knee, keeping it in line with ankle. Keep back leg straight with foot flat, as you look out over right hand.Breathe gently in position. Inhale, straighten right leg. Exhale rotate foot and upper body to face forward, relaxing arms by your sides. Repeat to opposite side. To finish, turn both feet to face forward and take your time to heel-toe (zig-zag) your feet back together.
40
Benefits: Can help strengthen legs, tone arms, increases stamina, improve flexibility, ease stiffness out of hips and stimulate healthy digestion.
Inhale, Exhale... Reverse Warrior Pose Side-Angle Warrior Pose
How to: Standing in Warrior Pose, inhale and raise your right hand up towards the sky, being careful not to over-stretch. At the same time, place your left palm onto the side of your left leg. Exhale bringing both arms in line with shoulders. Repeat a few times on this side and then practice on the opposite side. To finish, face feet forward and heel-toe back together.
How to: Standing in Warrior Pose, inhale dropping right elbow close to right knee, resting on leg with palm facing up. At the same time, raise your left arm overhead, turning your head slightly to look up (only if comfortable). Exhale bringing both arms in line with shoulders. Repeat a few times on both sides. To finish, face forward and take your time to heel-toe together.
Benefits: Can help stretch and tones legs, strengthen and tone arms, increases stamina, improve flexibility, free up any tightness in rib cage and promote agility and balance.
Benefits: Can help stretch and tones legs, strengthen and tone arms, increases stamina, improve flexibility, free up any tightness in rib cage and promote balance.
Easy Tree Pose How to: Standing tall with feet together, bring your awareness into the body and begin to focus on strengthening your left leg. Breathe easy and place the sole of your left foot flat against your right ankle. When you feel steady, raise your arms overhead (an easier option is to join your palms together in front of your body) After a few breaths, relax arms by your sides, turn left knee to face forward placing foot flat on floor. Repeat a few times both sides. Benefits: Can help tone the legs, build strength in ankles and calves, tone tummy, stretch arms, relieve heartburn, improve posture and promote calmness and confidence.
Tree Pose
How to: As a progression of Easy Tree Pose, try placing your left foot flat against your right calf. When you feel steady, raise your arms overhead. Take a few breaths, relax arms by your sides, turn right knee forward placing foot on floor. Repeat a few times both sides.
Phew, Great Work Everyone, I hope you had fun together! 41
IN OUR NEXT ISSUE STRESS RELIEF FROM A-Z 10 WAYS TO SHOW UP FOR YOURSELF SLEEPING SAFE & SOUND YUMMY PICKNICK RECIPES
WE'RE GOING ON A JOURNEY
42
What We Do
AUNUA Academy is an Irish non-profit that focuses on the entire family's emotional health and well being. Our dedication stems from a deep passion for every person being allowed to be themselves in any way, shape, or form. We celebrate differences and promote self-care and awareness. We are committed to assisting every and any person in navigating their way through the jungle that is our world, providing them with stamina, self-assurance, and security.
Find out what we do globally on www.aunuaacademy.com Do you want to feature in our magazine & tell your story? We'd love to hear from you. Contact us on info@aunuaacademy.com
CEO & Founder of AUNUA Academy
43
Supporting Our World, One Person At A Time WWW.WHIS.UK