United British Expats magazine number 12

mAY

2021

PARTY

The choice foR A sTRongeR BRiTish exPAT communiTY ABRoAd - ABdelhAdi RhiTi

HAPPY BIRTHDAY TO US!

CONTENTS 3 World News Financial Overview 4 Cover Story Sarah Brown: The Expats’ Challenges 8 Feature The English Education: Finding the Best UK Boarding School for Your Expat Child 10 Feature Emily Rogers: 6 Tips for Families Moving Abroad 13 Feature A Guide to Dealing with the Growing Tiredness & Boredom of the New Normal 16 Health & Wellbeing 17 Unbeatable Ways to Create a Peaceful, Relaxed Workday 20 Feature Travel Lessons with My Family 24 Travel Tips for Travelling with Kids 27 Entertainment The Good Read 28 Beauty Hair rescue 30 Food Best Soup… Ever

COLOFON CEO and Founder:

Abdelhadi Rhiti Chief Editor:

Paula Rapsiewicz Art Direction and Lay-out:

Jacqueline Brugman

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united British expats 1st Birthday Dear United British Expats Readers, As we celebrate our first birthday here at the UBE office, we want to say a huge THANK YOU to all of you who have made this project possible and, most importantly, those who brought it to life!

Our contributors, columnists and readers are valued and appreciated - you are what helps us help others; your thoughts, opinions and questions help us determine what is important and the information we should be providing you with.

Since we value your opinions so much, we’d also love to hear your thoughts and ideas about our new project - The United British Expats Political Party. We are open to any suggestions from our communities, and advice on how we can help and support you in even more ways! More information inside the magazine.

We look forward to hearing from you!

United British Expats Team

ENTERTAINMENT

The good Read A pulsating novel that brings psychological thrillers into the 21st century Chicago Detective, Anthony Mazur is being framed for corruption, and at the same time his best friend is also being accused of murder. FBI Agent Salonge Dupree makes a connection between these events and a spate of recent murders. The race is on to catch a vicious and sadistic killer!

INDEPENDENT LITERARY PRESS

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“I thoroughly enjoyed the story. It was a real page turner. If you have something that needs doing then do not open the first page... you will not put it down. Disturbing at times, yet sensitive on occasions; even humorous and romantic. This is, however, not for the faint of heart.”

by Stephen Barrowman on June 30, 2020

letters to my sisTeR

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This eagerly awaited sequel to ‘Who’s the Hangman is due for release in the coming weeks. Our two heroes are now on a mission to thwart the expansion of an Eastern European crime gang. This gripping novel begins in London, then moves to the Costa del Sol, before a pulsating finale in Thailand. Meanwhile, their nemesis, the serial killer from the Hangman, turns up to complicate matters.

Written by Paula Rapsiewicz

Available on Amazon, Kindle and Rakuten Kobo uBe-3 uBe-3

The UniTed BriTish poliTical parTy “You may be there, but we are here for you Your voice at home.”

David Byrne The ‘United British Expats’ Party is a brand new movement with the sole objective of protecting the rights, interests and quality of life for British citizens living abroad.

Why do you deserve representation?

It may be that you have been transferred abroad by your company. It may be that you have set up your own business on foreign shores. It may be that, after years of hard work and paying your taxes, you have decided to retire in a warmer climate.

Whatever your circumstances, you should still have a voice.

Living the dream of retiring to a sunny climate, or embarking on an exciting career on foreign shores, does not mean that your country’s politicians should forget that you ever existed.

All too often when life throws up an obstacle such as legal action, a dispute, or even basic welfare, the British government turns a blind eye with a ‘they are somebody else’s problem now’ attitude.

We wish to provide a powerful voice on behalf of all the United British Expats around the world.

………………..

This idea is the brainchild of Mr Abdelhadi Rhiti, a British Moroccan citizen currently living in Spain. Mr Rhiti has spent his life helping people: from protecting the rights of less fortunate families being victimised, to raising money to feed the less privileged, as well as being an active participant in numerous humanitarian charities.

His mission is not only to provide expertise, connectivity and advice to the millions of British expats around the world, but also to create a community spirit amongst those citizens.

A global society with the ethos of helping each other wherever and whenever we can. A society where we make sure our elderly neighbours are well; one where we offer to drive friends to the hospital; one that ensures someone is not spending Christmas alone.

Mr Rhiti believes that we all have kindness in our hearts and a desire to do good. But without a central point of focus through which to channel our efforts, we simply continue on with our busy lives and nothing really changes. United British Expats Party can provide a platform whereby we all pull together and finally make a difference.

………………..

When asked if the ultimate goal is to form an official political party, Mr Rhiti replied: “Yes, absolutely. Since this idea was first aired, I have been contacted by a multitude of like minded and talented Brits that wish to be involved. We are currently in the process of forming a committee to produce a full, allencompassing manifesto. Once complete we shall begin the formal application process to form an official political party whose goal is to fight for the values held dear by British expats around the world.”

We want to provide choice and a stronger community spirit for all British Expats living abroad. We are the peoples party and we’re always open to any suggestions you may have.

If you’re a British Expat abroad who believes you have something important to share, please get in touch with us at unitedbritishexpats@gmail.com.

Written by David Byrne uBe-4

COVER STORY

h expaTs

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FEATURE|ADVERTISEMENT

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My name is Maria Castilla, I am a lawyer at Martínez-Echevarría & Rivera abogados. I am a specialist in residences. Our law firm is one of the most important in Spain and thanks to our specialised lawyers we help our clients to fulfil their dream of residing in Spain with complete advice, including their tax obligations.

We were founded in 1983 as a law firm with a clear vision for quality and professional excellence. Today, with Albert Rivera as President of the firm, the same qualities represent the stability ground on which this professional law office has always been recognized for their market commitment with the objectives and their clients ambitions.

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“We entirely trust and recommend Martínez-Echevarría & Rivera abogados. United British Expats and our readers have worked with them multiple times and always receive the best quality service!

Mention you found MartínezEchevarría & Rivera abogados via United British Expats when enquiring to get the best rates possible!”

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The current team has more than 250 professionals, which makes Martínez-Echevarría & Rivera Lawyers a modern law office, completely adapted and prepared to give a response to the most demanding requirements for companies, both national and international, operating in Spain and Portugal. Additionally, we run a department dedicated entirely for private clients, who are not forgotten, and we believe that even if they are not businesses, they require family and personal procedures, with quality legal services, adapted to them, and all this will be found at Martínez-Echevarría y Rivera Abogados.

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All the areas of our practice have the best specialists in their field, both covering the necessities of companies and private individuals.

We are also specialised in residency after Brexit. We are here to help and support all British Expats on their ventures and address any concerns they may have on their expat journey.

I would like to tell you that we are at your disposal for anything you may need and we will be happy to assist you.

Please get in touch with me personally at - María de la Cruz Castilla Chaves | Abogada Avda. Carmen Sáenz de Tejada S/N - Edif. S208 Myramar 1a Planta 29649 Mijas Costa, Málaga Tel: +34 952 199 111 Móvil: +34 661 236 276 Fax: +34 952 460 612 www.martinezechevarria.com maria.castilla@martinezechevarri a.com Written by Maria Castilla

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The ValUe of a British boarding schools have long been a popular destination for international students to pursue their secondary education, but recent developments in university admissions now add a further reason why students aspiring to an elite English-speaking university in the UK, USA, Canada or beyond should consider the value of English boarding school for their secondary or sixth form education. uBe-8

Data from UCAS, the UK university admissions system, reveals that international students already in the UK are now the top source of international applicants applying to British universities, with boarding students in a very strong position to make excellent UK university applications. As well as having excellent academic credentials in either A Levels or the IB Diploma, these students have been given the additional academic guidance needed to make a success of their university applications. Being part of a system geared to preparing students not only to enter, but also to succeed at, the top British universities gives international students an edge in their applications when they are already studying in the British system.

Increasingly, universities in North America are also looking to the UK as a source of international applicants. The UK now sends more students to study in the United States than any other European country and the annual US University Fair held in London each year is one of the busiest held

FEATURE

a UK edUcaTion anywhere outside the US. Recent scandals concerning fraudulent applications to US universities from students educated in Asia, as well as regular concerns about cheating on the SAT, give further cause for concern to universities when assessing applications from students from these countries. As a result, non-British students graduating from schools in the UK with A Levels and the IB are in high demand. Unlike a US High School Diploma, A Levels and IB also give students college level credit at even the most selective US universities, testifying to the rigour and value of these qualifications.

Importantly, students educated at British boarding schools have more than just excellent academic credentials, they have also already transitioned to the style of learning and interaction required to be successful in an English-speaking education. British boarding schools, through their wide range of extracurricular activities as well as a focus on personal and character skills, also give students the soft

skills which universities in the Ivy League and beyond are looking for on top of strong academic results.

It is clear therefore that students who aspire to an elite English-speaking university education will be well served by attending boarding school in the UK, adding another reason to the many others why British boarding schools provide great value and are an excellent choice for the international student.

Written by Jimmy Beale, Founder of The English Education.

If you’d like more information or advice about how to find the right school for your child please get in touch, visit https://theenglisheducation.co.uk

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delight in uncertainty Most of us have a troubled relationship with uncertainty, often without even knowing it.

Our most difficult problems often stem from uncertainty: procrastination, overwhelm, distraction, anxiety, frustration with others, beating ourselves up, trouble with forming (or quitting) habits, health issues, relationship issues, financial issues, control or perfectionist issues.

We might instinctively dislike uncertainty, but in truth, we would be so bored without it. Imagine watching a movie and always knowing how it turns out, or reading the same book over and over. We want surprise, adventure, and possibility.

At the root of these is our troubled relationship with uncertainty. We don’t like uncertainty, we want to avoid or control uncertainty, we get stressed when we can’t. And uncertainty is unavoidable: everything is uncertain all the time!

Uncertainty is the place where we learn — if we are certain about something, there’s nothing new to learn. It’s the place where we form intimate relationships, create art, make something new. It’s the place of discovery, play, dance, growth. It’s the pre-requisite for all of this!

The good news is that uncertainty doesn’t have to be this terrible thing that we hate and need to avoid. In fact … we can find joy in uncertainty.

Connect with the times when you’ve felt the most meaning and joy: these times were filled with delicious uncertainty!

We can delight in uncertainty, and fall in love with it.

This new relationship with uncertainty can unlock so much for us — freedom and joy and the ability to take on whatever we want.

Let’s dive in! uBe-10

finding the delight in uncertainty

Imagine going out into the unknown, on an adventure, and finding delight in the uncertainty.

Imagine doing something meaningful for someone, with uncertainty along for the ride, adding so much meaning to the endeavor.

Imagine the uncertainty and dance of a new relationship, the vulnerability and discovery of it.

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Notice the uncertainty in your life right now: is there a way you could be grateful for it? Can you savor it, like a delicious dessert? Can you delight in it, like a newly discovered aria?

Can you allow yourself to open to it, and fall in love with the uncertainty of your life?

how to Practice

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Of course, this doesn’t come naturally to most of us. We like our routine, we like our control, we like solid ground under our feet. Unfortunately, life doesn’t let us have that solid ground. Or maybe I should say “fortunately,” because life would be dull and meaningless without groundlessness and uncertainty.

So … how can we learn to delight in the uncertainty?

Practice.

Here’s the practice you might try:

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Commit to dancing with it. Turning away from the uncertainty gives you certain predictable results in your life.

What would it be like to do something different? Commit to doing something different: face it, be with it, dance with it.

Give yourself 10 minutes to be with the uncertainty of this task.

Notice the uncertainty in a task. A good signal that you’re feeling uncertainty is that you feel like avoiding it. If that’s the case, notice how turning towards the task (even thinking about it) causes you to feel, as a bodily sensation. This is how uncertainty feels in your body!

See the opportunity in the task, see the joy in it. What could you do with this task that would light you up?

Let yourself move, physically. Get up, and move. Dance, do some exercise, walk, jump! If we’re stuck sitting, it’s harder to feel delight. We need to move. And to really see what the world is like in this moment — look around, find the delight in this everchanging moment, and full appreciation for life!

What delight can you find in this task, in this moment? Keep practicing, each day, and see what happens in your life!

Written by Leo Babauta uBe-11

how To Keep haBiTs GoinG

dUrinG TraVel Keeping up with habits can be difficult when you’re traveling, because all of your normal triggers are gone. leT’s TaKe Two qUicK examples: Exercise. Let’s say you normally go for a run or do a workout after you drink coffee, process email, brush your teeth, and eat breakfast … if you’re traveling and in a hotel room, you might wake up later than normal (after an exhausting flight or day of sightseeing) and go out for coffee and check your email in the coffee shop (for example). Now when will you run or work out? You usually do it after a certain sequence of events, with your breakfast being your main trigger for the habit.

Without the trigger, the habit doesn’t happen automatically. uBe-12

Healthy eating. Let’s say you tend to eat a healthy breakfast of steel-cut oats, nuts & fruit at home, right after taking a shower … but when you travel, you don’t have the same meal in your hotel room after you shower, and maybe you’re in a hurry, so you grab something quick & easy (and less healthy). You’re walking around all day and get a pizza for lunch (rather than the healthy lunch you normally pack for yourself). The change in your routine has changed your healthy eating habits.

TRAVEL

Yikes. And this happens with every habit you have, if it’s tied to something in your routine at home or your office (and pretty much every habit is).

a BeTTer way so, whaT can yoU do?

Here are some things I’ve learned as I travel, from numerous mistakes: Think ahead. It’s no good to say, “I’m going to stick to my exercise habit on this trip” and then hope you do. That’s like a New Year’s resolution — those guys never come true.

Instead, figure out an actual trigger for your habit. Set up a reminder. Prepare your stuff the night before. Have an accountability buddy.

Hold loosely to your expectations. Habits like exercise depend more than you might think on how much energy you have. If you are exhausted from walking and sightseeing, you might not be able to exercise like you do at home. This takes a flexible mind.

Try to do the minimum. Keeping with your flexible mind: if you normally exercise for 30 minutes, try 5-10 if you’re pressed for time or low on energy. If you normally meditate for 20 minutes, try 2 or 5 minutes. It’s better to keep it going with the minimum, than to only do it if you have the time/energy for the full session.

Know your keystone habits. If you have 5-7 habits you try to do every day, what are your most important ones you should try to do when traveling, and which ones can you put on hold? For me, I kept meditation, flossing and running, but let go of the rest.

Pick it up when you finish traveling. If you don’t have the time or energy, just put the habits on hold, and take extra care to start as soon as you get back. You might even get some accountability buddies to help make sure you get started asap. The longer you put it on hold, the harder it will be to get started again. Also: when you start after your trip, start small.

I hope this helps! Happy travels, my friends.

Written by Leo Babauta uBe-13

H E A LT H & W E L L B E I N G

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mediTaTion for BeGinners

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pracTical Tips for UndersTandinG The mind

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H E A LT H & W E L L B E I N G

“The most important habit We tend to go through our days with our noses to the I’ve formed, in getting the last 10 years grindstone, doing tasks, distracted, jumpingof from one thing to the next.habits, Go to sleep repeat the next day. forming is tired, meditation.

Hands down, bar none.”

Meditation has helped me to form all my other habits, it’s helped me to become more peaceful, more focused, less worried about discomfort, more appreciative and attentive to everything in my life. I’m far from perfect, but it has helped me come a long way.

Probably most importantly, it has helped me understand my own mind. Before I started uBe-16

meditating, I never thought about what was going on inside my head — it would just happen, and I would follow its commands like an automaton.

These days, all of that still happens, but more and more, I am aware of what’s going on. I can make a choice about whether to follow the commands. I understand myself better (not completely, but better), and that has given me increased flexibility and freedom.

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So … I highly recommend this habit. And while I’m not saying it’s easy, you can start small and get better and better as you practice. Don’t expect to be good at first — that’s why it’s called “practice”!

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These tips aren’t aimed at helping you to become an expert … they should help you get started and keep going. You don’t have to implement them all at once — try a few, come back to this article, try one or two more.

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Sit for juSt two minuteS. This will seem ridiculously easy, to just meditate for two minutes. That’s perfect. Start with just two minutes a day for a week. If that goes well, increase by another two minutes and do that for a week. If all goes well, by increasing just a little at a time, you’ll be meditating for 10 minutes a day in the 2nd month, which is amazing! But start small first.

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Do it firSt thing each morning. It’s easy to say, “I’ll meditate every day,” but then forget to do it. Instead, set a reminder for every morning when you get up, and put a note that says “meditate” somewhere where you’ll see it.

check in with how you’re feeling. As you first settle into your meditation session, simply check to see how you’re feeling. How does your body feel? What is the quality of your mind? Busy?

Tired? Anxious? See whatever you’re bringing to this meditation session as completely OK. count your breathS. Now that you’re settled in, turn your attention to your breath. Just place the attention on your breath as it comes in, and follow it through your nose all the way down to your lungs. Try counting “one” as you take in the first breath, then “two” as you breathe out. Repeat this to the count of 10, then start again at one.

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come back when you wanDer. Your mind will wander. This is an almost absolute certainty.

There’s no problem with that. When you notice your mind wandering, smile, and simply gently return to your breath. Count “one” again, and start over. You might feel a little frustration, but it’s perfectly OK to not stay focused, we all do it.

This is the practice, and you won’t be good at it for a little while.

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Don’t get caught up in the how — juSt Do. Most people worry about where to sit, how to sit, what cushion to use … this is all nice, but it’s not that important to get started. Start just by sitting on a chair, or on your couch. Or on your bed. If you’re comfortable on the ground, sit crosslegged. It’s just for two minutes at first anyway, so just sit. Later you can worry about optimizing it so you’ll be comfortable for longer, but in the beginning it doesn’t matter much, just sit somewhere quiet and comfortable.

Develop a loving attituDe. When you notice thoughts and feelings arising during meditation, as they will, look at them with a friendly attitude.

See them as friends, not intruders or enemies.

They are a part of you, though not all of you. Be friendly and not harsh.

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Don’t worry too much that you’re Doing it wrong. You will worry you’re doing it wrong.

That’s OK, we all do. You’re not doing it wrong.

There’s no perfect way to do it, just be happy you’re doing it.

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Don’t worry about clearing the minD. Lots of people think meditation is about clearing your mind, or stopping all thoughts. It’s not. This can sometimes happen, but it’s not the “goal” of meditation. If you have thoughts, that’s normal.

We all do. Our brains are thought factories, and we can’t just shut them down. Instead, just try to practice focusing your attention, and practice some more when your mind wanders.

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Stay with whatever ariSeS. When thoughts or feelings arise, and they will, you might try staying with them awhile. Yes, I know I said to return to the breath, but after you practice that for a week, you might also try staying with a thought or feeling that arises. We tend to want to avoid feelings like frustration, anger, anxiety … but an amazingly useful meditation practice is to stay with the feeling for awhile. Just stay, and be curious.

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Do a boDy Scan. Another thing you can do, once you become a little better at following your breath, is focus your attention on one body part at a time. Start at the soles of your feet — how do those feel? Slowly move to your toes, the tops of your feet, your ankles, all the way to the top of your head.

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notice the light, SounDS, energy. Another place to put your attention, again, after you’ve practice with your breath for at least a week, is the light all around you. Just keep your eyes on one spot, and notice the light in the room you’re in. Another day, just focus on noticing sounds.

Another day, try to notice the energy in the room all around you (including light and sounds).

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get to know yourSelf. This practice isn’t just about focusing your attention, it’s about learning how your mind works. What’s going on inside there? It’s murky, but by watching your mind wander, get frustrated, avoid difficult feelings … you can start to understand yourself. uBe-18

become frienDS with yourSelf. As you get to know yourself, do it with a friendly attitude instead of one of criticism. You’re getting to know a friend. Smile and give yourself love.

really commit yourSelf. Don’t just say, “Sure, I’ll try this for a couple days.” Really commit yourself to this. In your mind, be locked in, for at least a month.

H E A LT H & W E L L B E I N G

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you can Do it anywhere. If you’re traveling or something comes up in the morning, you can do meditation in your office. In the park. During your commute. As you walk somewhere. Sitting meditation is the best place to start, but in truth, you’re practicing for this kind of mindfulness in your entire life.

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follow guiDeD meDitation. If it helps, you can try following guided meditations to start with. My wife is using Tara Brach’s guided meditations, and she finds them very helpful. check in with frienDS. While I like meditating alone, you can do it with your spouse or child or a friend. Or just make a commitment with a friend to check in every morning after meditation. It might help you stick with it for longer.

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get support, encourage others. My Sea Change Program has a community like that.

finD a community. Even better, find a community of people who are meditating and join them. This might be a Zen or Tibetan community near you (for example), where you go and meditate with them. Or find an online group and check in with them and ask questions,

Smile when you’re Done. When you’re finished with your two minutes, smile. Be grateful that you had this time to yourself, that you stuck with your commitment, that you showed yourself that you’re trustworthy, where you took the time to get to know yourself and make friends with yourself. That’s an amazing two minutes of your life.

Meditation isn’t always easy or even peaceful.

But it has truly amazing benefits, and you can start today, and continue for the rest of your life.

If you’d like help with mindfulness, check out my new Zen Habits Beginner’s Guide to Mindfulness short ebook.

written by leo babauta. uBe-19

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The guilt of not Working more

At the end of a day of work, there can be a simple practice of wrapping things up and shutting down for the day.

But so many of us feel guilty at simply stopping, and this feeling that we should be doing more … it drives some of us to keep going as long as we can.

This can lead to overwork, burnout, tiredness, and never letting ourselves enjoy a moment of rest. uBe-20

Do you relate to this guilt of simply stopping and resting?

The thing about this guilt is that it doesn’t have to be rational — it’s simply fear, that we’re not doing enough, that we’re not on top of things, that we’re not going to be OK if we don’t get everything done.

I know this fear well. I still have it, on a daily basis. It’s not rational, but then fear never is.

This fear will control us if we don’t bring a kind awareness to it, and start to work with us. It will own us, and we’ll always be checking our phones, replying to messages, stuck in perpetual motion. Rest becomes difficult, joy becomes mostly inaccessible.

e, When We’re done for the day

here’s how i worK wiTh This GUilT and fear:

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Recognize it when it’s happening. When it’s late in the day, and we could be wrapping things up and closing our work day … notice the urge to do more. Notice the guilt of stopping. Just bring awareness to the fear and guilt, without judging them or needing them to go away.

rest to be able to serve others. That you are allowed to do other things, to spend time with others, to take care of yourself, to feel joy at spaciousness in your life. And this is a model for how others might live too. Taking rest serves the world. Remind yourself of this truth.

Breathe, and feel it. Pause, take a few deep breaths, and don’t let yourself buy into the fear. Feel the physical sensation of the fear, but don’t believe it. Give yourself some kindness.

Then take the rest. Feel in your heart how this is worthwhile.

And let yourself enjoy the space. You don’t need to fill every moment with more work, more messages, more email.

Remind yourself of a bigger truth. The idea that you should be on top of everything and working harder and checking emails and messages … it feels really true in the moment.

But it is very rarely true. What’s a bigger truth? That you need

How would you like to practice with this for yourself?

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Written by Leo Babauta uBe-21

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geTTing good AT JusT sTA

The tendency to put off difficult tasks that we don’t want to face is alm And it turns out, the moment of starting a task is often so much harder than actually doing the task.

Once we get started, there can be challenges (and we will want to switch to something else) … but if we can just start, then half the battle is already won.

So getting good at starting something tough can be a powerful skill to master.

Let’s talk about how to master it.

whaT GeTs in The way & how To shifT iT

The opportunity is in finding a new way of seeing these tasks — instead of being filled with overwhelm, stress and inadequacy … Can we find a more powerful way of seeing the uncertainty of this task? Can it be an opportunity, an adventure, a playground, an expression of our art? Can it be a dance of joy, a powerful way to serve others with love?

Find that for yourself. What is the opportunity of this task?

What would make it meaningful and joyful?

Connect to that before you start, and things will get easier.

how To sTarT

Why is it so hard to start? We feel uncertainty, fear, stress, overwhelm about the task. Or it makes us feel bad about ourselves, inadequate in some way.

Once you’ve taken a look at how you’re viewing the task, and find a new way to view it … you’re ready to train yourself at starting!

It’s like opening a box that you know is going to cause you pain — of course you’d put off opening the box! We want to protect ourselves from that kind of stress. We can force ourselves to touch the electric fence, but that can only last for so long. We only want to put ourselves through so much pain before we start to question why we’re making ourselves suffer.

Here’s what I recommend: 1 Pick a task that’s important/meaningful, but that you’ve been putting off. Usually it’s easy to find one. Look at your list, think about what you’ve been avoiding. Pick one, even if it’s a fairly random choice, it doesn’t matter.

2 Find a way to make it meaningful & joyful. How can you view this task so that it serves others, that it’s an

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ARTing A difficulT TAsK

most universal. adventure or play, that it feels like a powerful opportunity?

Even just a little bit is good. Connect to that.

3 Shrink down the task. You don’t have to do the whole thing. Just a bit of it. For example, instead of having to write this whole blog post, I can focus on just writing the first few paragraphs. This will help lower resistance, because 4 Clear everything away. Close your browser, disconnect your phone, close applications. Remove distractions. Give yourself the gift of simplicity.

5 Dive in joyfully. You only need to start. You can work on staying with the task later. Just start! See it as a dance, a way to serve, a way to bring the full vitality of your being!

Pour yourself in.

Appreciate this act of starting. It’s delicious and profound.

how To pracTice The arT of The sTarT An amazing way to practice this is to set yourself a challenge to do this once a day, 5 days a week, for a month.

By doing it just once a day, you’ll relieve yourself of the pressure of trying to do it all day long. You can be deliberate

about it and find a way of viewing the task that feels powerful and joyful.

By doing it most days in the week, for a month, you will get better at it quickly.

Here are some additional tips: 1 Keep a simple journal. Write down things that help and things that don’t help. Use it as a learning log.

2 Do a short review every week. I recommend having people you report to, so that you’re sharing it with others, like an accountability group.

3 Do it with others if it helps. That means you might meet someone on Zoom once a day where you each tackle the things that you’ve been putting off. It gives you the little push you need to start.

4 Enjoy the practice! Don’t make this a sacrifice, another burden in your life. Make it a playful, joyful adventure.

Something that feels meaningful and delicious.

I also highly recommend my Fearless Training Program, where we work on this together.

Written by Leo Babauta

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3 ThinGs

no one Told yoU aBoUT moVinG aBroad Hubby and I have been married for 14 years this July, and I often joke that we are this couple because we have moved countries so often. We have literally had a fresh start every 2 years. And we have only had each other to rely on throughout that time. Don’t get me wrong, I’m not saying our marriage is perfect - those who know me really well, know my limitations… and don’t get me started on hubby’s!?! LOL! All jokes aside, moving can be super challenging; but it can also be so rewarding. Which is why today I want to share with you the 3 things that no one told you about moving abroad.

Firstly, distance is hard. There are days when you don't even think about your friends and family on distant shores, but then there are moments when you will be wracked with sadness and loss. I find that it’s not even the big things that hit the hardest, it’s the little moments that you miss out on regularly that are the toughest to endure.

When you’re moving abroad, you know and understand that there will be physical distance. You can look at the map and see it. You get on the plane and you know how many hours it will take to get there. But no one tells you how hard that distance can impact your emotional well-being. As much as you think you’ve prepared for it, it still bites you in the bum (when you least expect it).

Moving to Auckland, I am literally one direct flight away from my parents, less than 4 hours. I have never lived so close to them; yet I have never felt so far away. COVID, and closed borders, has made this past year one of the most difficult I’ve ever had to endure.

You can keep up the connection though - it is possible. I FaceTime my parents every day, sometimes only for a minute or two. “I’m just walking to pick the girls up, is everything OK there?” There are some days these calls can be an hour or more. My mum and I share my Kindle account, this means that we always have books to talk about, and we can see how far the other has got in a particular book. I also send gifts on a regular basis, anything from groceries to a bottle of wine, photo gifts to

samples of the girls artwork.

Support is hard to find. You have left your family and friends and your normal support network behind. You are on your own. Finding support when you move abroad can be really challenging. Knowing who you can turn to when you’re having a bad day, who can step in if something comes up and you can’t get to school. This is not easy to find. But trust me, when you do, you are immediate family for each other. Your friends become your family.

“There is not a word yet, for old friends who’ve just met” Jim Henson This quote really does sum up the friendships you make when you’re living abroad. Because support is hard to find, you skip a whole lot of normal - get to know you - details and you get straight into the true nitty gritty of life. I remember Laurie coming to visit me in the hospital when I had Madam S, I had literally met her only two weeks prior, yet she became one of my rocks in Delhi.

What’s important when you move abroad is to be open to these friendships. Drop the judgement you might normally attach. Allow yourself to get carried away by the immediacy of the friendship. This is your sisterhood. These are the people that you need and want to have around you during your life abroad.

You will change. It’s an old saying, but moving abroad really does change who you are. You kind of know it in the back of your mind, but at the same time, you can’t see any physical difference in yourself.

No one tells you how challenging it can be. When you come back, for holidays or eventually perhaps repatriation, you are a different person.

But your friends and family still want you to be the same old person.

It’s like you’ve been on an amazing holiday, they want to see a few photos uBe-25

Moving abroad really does change who you are. You kind of know it in the back of your mind, but at the same time, you can’t see any physical difference in yourself.

but then that’s all they want to know. They’re really not interested, or don’t understand, how different you are. You don’t look different. You don’t sound different. There’s no gauge for the change you’ve experienced in yourself.

I think this is why our conversations and connections often default to others who have also lived or are living abroad, or perhaps even experienced significant time travelling. We seem to have an underlying understanding of each other. We get how tough it can be, but we also know the silver linings that you will experience and so we can share that. uBe-26

It doesn’t mean that you don’t connect and share with your friends and family. You just have to adjust your expectations of them and connect where they are at.

Get my free video series, Moving Your Family Abroad In 3 Easy Steps. In this free 3 part video series you will learn the simple steps you can take to support your family when moving abroad. Download the video series at www.expatparentingabroad.com/moving Written by Emily Rogers, Expat Parenting Abroad

BEAUTY

The sUperfood effecT 𝙇𝙚𝙩 𝙢𝙚 𝙩𝙚𝙡𝙡 𝙮𝙤𝙪 𝙖 𝙨𝙚𝙘𝙧𝙚𝙩...

The secret to preserving youthfulness is not down to your perfected skincare regime, nor is it down to your monthly high end salon visits.

Both of these contribute for sure BUT..

The true secret to achieving the best results your skin can deliver is through consuming super skin foods.

Managing the skin from within is your golden ticket to your future skin. What we eat has a direct effect on our skin and eating a healthy diet full of good fats, antioxidants, vitamin C, collagen, and amino acids can mean the difference between a fresh, glowing complexion and a tired, puffy, wrinkled one.

Incorporating super skin foods, which provide powerful antioxidant support to fight off free radicals, is an absolute must. We are constantly consuming and being exposed to free-radical damage DAILY! This causes skin to eventually become uneven and lose that effervescent glow we're always seeking out. It can also trigger inflammatory reactions that destroy collagen, resulting in thin, wrinkled, and blotchy skin.

Foods which naturally promote cellular health will ensure your skin cells stay strong and active, encouraging cellular renewal to help slow down the aging process.

Did you know... about 70% of the immune system is housed in the gut, so making sure our digestive system is in tip-top shape can be key to addressing many of our skin concerns.

Now, I’m not taking calorie counting - zero enjoyment - diets here, but simple super foods which can feed your skin the nutrients it needs to preserve youthfulness and deliver its best appearance. uBe-27

BEAUTY

now, leT's GeT sTarTed on ThaT Grocery lisT… Ginger: Ginger is best known for its antioxidant and antiinflammatory properties.

Grate 2 inches of ginger root, strain through a small sieve.

You should get about 1 tablespoon. Mix with 1 tablespoon of water in a shot glass. Down in one, first thing in the morning!

Chia seeds: A top-notch smoothie ingredient! Sprinkling these little guys into your morning meal means you're netting one of the richest sources of omega-3 fatty acids. Omega-3 fatty acids help provide building blocks for healthy skin cell function and new collagen production to keep the skin foundation strong and wrinkle free!

Tart Cherry Juice: Research proves that tart cherry juice can help lighten and brighten the skin, which will help if you currently have dark spots (pigmentation concerns). Cherries also contain vitamins A, B, C and E, which can help with hair growth and hydration as well as blood circulation in the skin.

Drink 8oz daily. uBe-28

Yarrow | Pom Cellular Beauty Complex: This is my absolute favorite! #secret.

Yarrow | Pom Capsules help in activating skin-protecting proteins and inhibiting the enzymes that break down elasticity and collagen, with the added benefit of promoting collagen production. This vegan-friendly complex promotes cellular function and rejuvenation.

CHECK THIS OUT... In addition to yarrow essential oil and cold-pressed pomegranate oil (Yarrow|Pom), these capsules contain celery seed, frankincense, palmarosa, melissa, and turmeric essential oils. Grape seed and melon extracts, as well as zinc citrate and vitamin C, are also included!!

whaT do yarrow pom capsUles do?

When taken daily, the Yarrow Pom capsules help maintain your skin’s youthful appearance. The benefits include improved skin firmness and reduced skin imperfections, brighter complexion, and powerful antioxidant support. The capsules also promote cellular health and metabolic function.

EVERYTHING a superfood diet should contain.

how do yarrow pom capsUles worK? The essential oils included in the Yarrow|Pom capsules were specifically selected for their skin benefits and ability to soothe and protect tissues throughout the body.

Zinc Citrate works with grape seed extract to neutralize and fight against free radicals in your cells.

Grape seed extract, along with melon extract, also provides antioxidants, which protect against oxidative stress and the accompanying tissue damage that oxidative stress can cause.* The antioxidant properties also help to give your skin that coveted radiant glow.

For more Super Skin Foods - Check out my Instagram Highlight Reel.

Instagram: @s.jbrown_ For more info in the Yarrow Pom visit http://mydoterra.com/sarahbrown71

Interested in a Online Skin Mapping Consultation to reveal your potential triggers for skin concerns Email: Classbeauty1985@hotmail.com Written by Sarah J Brown

Finally, vitamin C and grape seed are both vital in collagen synthesis, which is what gives your skin its elasticity.

Collagen production decreases with age, leading to wrinkles and other signs of aging in the skin. Yarrow|Pom capsules help activate skin-protecting proteins and inhibit the enzymes that break down elasticity and collagen.

It is NEVER too late to start looking after your skin! You’ll thank me in a month or so. uBe-29

s

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FOOD

smoothie game on!

As summer approaches, it's time to get your smoothie game on!

Smoothies are a great part of your daily vitamin intake, your 5-a-day count, and a great benefit to your overall health!

They're a vital part of many diet plans, detoxes, and cleansing techniques; fruit and vegetables have many antioxidant and antiinflammatory properties which can promote physical health, if they're consumed alongside a healthy, balanced, diet and regular exercise.

The key is to ensure we have the right balance of vitamins, fiber, calcium, natural sugar, fat and protein, in our smoothies.

Store-bought smoothies are great, although it's always worth checking the label, as some of these have high amounts of refined sugar hidden in the ingredients.

Smoothies are super versatile, and almost anything can be blended into them. Most smoothies contain some type of liquid (non-dairy milk, water, or kefirs), vegetables, fresh/ frozen/ dry fruit, supplement and health powders, seeds, nuts, nut butter, and additions such as oats, granola, or coconut chips.

Ideally, try to get hold of a blender, and make your own smoothies, in the comfort of your home! Having a blender or a smoothie maker will allow you to create different types of smoothies, and explore what works for you.

We've put together a few smoothie recipes for you to try out -

Berry BoosTer ● Handful of mixed frozen berries ● 1/2 fresh banana ● 1/2 fresh avocado ● Handful of fresh or frozen kale ● 1 glass of unsweetened coconut milk ● 1 teaspoon of chia seeds ● 1 teaspoon of hemp seeds ● 1 teaspoon of spirulina powder ● 1 teaspoon of maca powder

sysTem flUsh ● 1/2 lemon, squeezed ● 1/4 teaspoon of ground turmeric ● 1/8 teaspoon of cayenne pepper ● 1/8 teaspoon of ground ginger ● 1/8 teaspoon of ground cinnamon ● 1 teaspoon of honey/maple syrup/agave syrup ● 1 1/2 cups of water

TanGy-licioUs ● 1 fresh banana ● 3 passionfruits, seeds and pulp ● 1 fresh kiwi ● Handful of fresh or frozen spinach leaves ● 1 teaspoon of agave syrup/honey/maple syrup ● 1 teaspoon of acai powder ● 1 tablespoon of goji berries ● 1 cup of unsweetened rice milk Written by Paula Rapsiewicz

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FEATURE

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low-stress Ways To move house and declutter Your life

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Did you know that moving house can be one of the most stressful times in your life? It’s right up there with losing your job, divorce or the death of a loved one, as one of the biggest causes of stress.

I’ve been there. In 2007 my husband and I sold our house along with most of our belongings and moved from New Zealand to Panama with our three young kids. We ended up spending 18 months in Central America and lived in Costa Rica for over a year during which time we moved house three times.

Moving house was easier in Costa Rica, because by then we’d gotten rid of most of our possessions and had less to cart around with us. We got good at giving things away, selling them or just chucking out all that rubbish that clutters up our lives.

Moving out of our home in New Zealand was the big one. I certainly felt the stress could come but managed to change that pressure into a buzz so I could enjoy the excitement of change and new beginnings. In the end moving house and countries was a fun way to declutter our lives. uBe-34

Tips for a stress free move: 1. Get organised in advance. If you leave everything until the last minute it will be stressful.

We sold our house five months before we left and then rented it back from the new owner. That way we could relax with the cash in our bank account and not worry about how we were going to finance the move.

2. Start selling non-essential items three months before you leave. Clutter and things you don’t use much build up in any house, especially if you have kids. You’ll find that there are plenty of things you can off-load two or three months before your move. Stuff like toys, tools, kitchen equipment, many clothes and everything that’s broken, or that you never use but have been saving for a rainy day.

3. Organise your personal belongings and paperwork. Get a concertina folder for essential documents like passports, birth certificates, and other certificates and keep them all together. Sort out your personal photos – put them in albums and chuck out all the blurred and boring ones.

Give all the kids a memory box – a shoe box will be about the right size for them to keep all their school reports, photos, pictures and keep sakes in.

Keep the box small – they will fill it!

FEATURE 4. Maximise this opportunity to minimalise.

There’s no point in keeping too much stuff if you’re making a big move. Sending it overseas may cost more than replacing it and this is the ideal time to become more minimalist and get rid of all the possessions that are compromising your freedom. Make a list of everything you want to sell but need to keep until you leave: furniture and big electrical items such as the fridge, washing machine, stereo and dryer.

Write an email with title, description and price.

Just sell everything for half what you bought it for. Remember, you want to get rid of it. Now email this to all friends and colleagues who live nearby. I predict a feeding frenzy. Print out the email, ask people to commit to buying something and add their name by the item. Ask them to swing by on moving day and pick it up. Simple yet effective and your friends will be delighted.

5. Have a huge garage sale for smaller items. Think of it as being paid to clean out your house and declutter your life. Again, remember to sell everything for a low price because your main aim is to get rid of stuff. If you’re not comfortable making money from selling your old clothes, toys, crockery and books then mention in the garage sale ad that all proceeds will go to a worthy cause, like Guampedia or your favourite charity.

By now your house, cupboards and garage should be looking nice and empty which will make cleaning easier. Don’t pack or store any breakables unless they have sentimental value or are not replaceable. Things like crockery and glasses can be picked up when you get there.

6. Packing. You can start packing up things you’re taking early too. Buy a big roll of bubble wrap, masking tape, cardboard corners for pictures and some tea-chests from removal company then pack a few things each night or blitz the lot in one day.

Give the kids one small box each for toys they want to keep. This will focus them on not overpacking and on getting rid of everything they don’t need any more. Tell them you’ll use some of the proceeds from selling their old stuff to fund a great family outing from your new home.

7. Moving day. When your friends come round to collect all the stuff they bought offer them all the crockery and glasses you needed until the last moment. If they don’t want it ask them to drop it off at a charity shop for you. They’ll be so pleased with the great deals they got from you they’ll be happy to oblige. Finally have a good clean up or use some of your garage sale money to hire a cleaner.

Boom! You’re out of there.

With less clutter tying you down, the world is your oyster. Just imagine if you were really good and got rid of it all, you’d be free as a bird.

If you’re like me you’ll enjoy the process of clearing out and moving house. Plus, it’s great knowing that your friends will think of you every time they open that beautiful old trunk you spent weeks restoring.

So you thought moving would be stressful? No way. Just adopt these zen habits before making a move and debunk the myth that moving house is stressful forever.

Read more from Annabel Candy at her blog, Get In the Hot Spot, a virtual treasure trove of inspiration, information and idiosyncrasies for people who want to live their dream. Or make her day and keep yourself updated on the latest articles, by subscribing to the free RSS feed.

Written by Annabel Candy

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