MOS Magazine #10 ENG

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Balance

Posturas de Equilíbrio

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por Sara Romeiro As posturas de equilíbrio dão uma sensação de firmeza e são particularmente benéficas para o stress mental. Estas posturas demonstram o nosso estado de espírito: quanto mais ausente estiver a nossa mente, mais difícil é manter o equilíbrio.

Para um equilíbrio estável, é necessário foco. Este, combinado com respiração, alinhamento e atitude mental, ajudam a trazer serenidade e concentração.

Estas posturas, para além de tranquilizarem a mente, também fortalecem os músculos e ajudam na coordenação motora.

De entre as várias posturas de yoga associadas ao equilíbrio, selecionamos nove para partilhar convosco em seguida.

T exTo

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e

F oTograFia : S ara r omeiro

Master of Simplicity Magazine

Master of Simplicity Magazine

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EXTRA: YOGA SECTION 9 Balance Poses

Master of Simplicity Magazine MOS Magazine 10 July/August 2018 www.masterofsimplicity.com/en

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Editor’s Letter It has never been so easy to connect with ourselves. There are so many gadgets and tools that supposedly simplify our routine but, really, we are losing control of our time more quickly.

In the end, what does a balanced life mean?

Is there a definite answer?

I think not. And this is where my comparison with the minimalist lifestyle comes in: it depends on your context: what you like, what you want and what is the priority for you.

Having a balance life is a process not a destination.

You need to think about this aim daily. I suggest that you often review different aspects of your life, so that they you can reconcile them in the best way possible.

from our purpose.

In this edition, we share what balance means from the perspective of people from all over the world. We want to create reflection and aim to

I truly believe that balance comes from the small details, the small decisions and the small attitudes, which can direct our life along the right path.

These “little� acts, simple and apparently

motivate people to search for a better life. I have never said it quite as clearly as now, but I believe that my mission which is just as personal as it is professional is to inspire you to be bigger and better, through simplicity.

inoffensive, are responsible for big blocks of our

And, I feel that in this edition

experience. More and more we tend to neglect

I got rid of any rules or precautions.

or disregard simplicity and the little details. We

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trade five minutes of appreciating nature for one

The simpler design is in some ways bold, and

unproductive hour on Facebook. And we begin

with deeper content, it is the balance between

a vicious and unhealthy cycle, disconnected

what I think is proper, and what I want to share.

Master of Simplicity Magazine

P hotography : J essica W atters

I also ran away from what is expected, ... and just like the cover of this edition, it shows balance in a less conventional way: what fits in our glass? What did I choose to put into it? Is the dose I serve enough or do I need to almost overflow? What is the criterion used to select what to serve in the glass?

And what is left out?

That being said, in this edition I invite you to perform a check-up: What is your ideal life?

What is working and what isn’t right now? What

After analyzing each area: • Do I look after my body well? Do I feed myself well? Do I do regular exercise?

• Do I look after my mind well? Do I manage to stay positive? Do I meditate or do any activity that helps to look after my thoughts?

• Do I look after my soul? Do I stick to my values and that which does my heart good? Do I dedicate time to that which I love?

is your mission? What is your next aim for each area of your life? What is the priority? What can you not forget?

Remember that perfection does not exist, but that which makes a difference for you does.

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INTERVIEW TO LINDA M. CLAY PG. 66

EXTRA: YOGA 9 BALANCE POSES PG. 72

VEGAN, PALEO & KETO DIETS PG. 94

SHORT STORY: IN SEARCH OF BALANCE PG. 115

DISCOUNT COUPONS PG. 130

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Master of Simplicity Magazine

In This Edition Your hour as a reflection of you

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Balance is needed

16

Setting Priorities and learning how to say “no”

20

Busy or balanced?

22

How minimalism helped me accommodate my home, son and work

26

Balance your Life: Soulpreneurs Project

28

Hygge: balancing busyness

30

“Less is More”

32

A Slow Layette

34

Declutter: what is the limit?

40

Breathe Equilibrium

42

The Heart Chakra: what does it mean for us?

46

Reiki: a healing energy

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Sustainability: a lesson in balance

50

A balanced life

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How I keep life balanced as an artist

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Jessica Watters: author of the cover photo

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Interview: Linda M. Clay

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Yoga: Balance Poses

72

Healthy Food Balance

94

Vegetarian food for infants

104

Plants to balance your health

106

Reusable menstrual pads

108

The simplicity of Esteira

110

Short Story: In Search of Balance

115

Seven Top Tips for a balanced life

123

Suggestions: books & news

126

Wolistic Agenda

128

Discount Coupons

130

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Dynamic Digital Magazine: Click on the icons to be redirected to the respective pages!

Editor´s Note: The articles are originally written in Brazilian, Portuguese and English, giving each author the freedom to express themselves accordingly.

Contact: For questions or suggestions please contact: masterofsimplicity@gmail.com

Follow us: www.instagram.com/master_of_simplicity www.facebook.com/masterofsimplicity www.masterofsimplicity.com/en

Dear Readers The total or partial reproduction of this magazine in any language is expressly forbidden without the prior and proper authorization. Copying of any page or content constitutes a criminal offense of judicial punishment.

The Master of Simplicity Magazine Team, on several occasions, receives requests from readers who want to see free articles from colleagues or acquaintances that are published in our editions. On the one hand, we nd excellent the interest and support they want to give your colleagues, but on the other, we hurt the lack of recognition for the professionals who work hard for each edition.

This magazine has a xed cost and a team that strives to provide the reader with great information, tips, courses, workshops, projects, and much other information that bene t signi cantly the life of the reader. For this reason, we respectfully request that, if your interest, instead of asking for free articles or editions, do as many others who pay, demonstrating their respect for our work.

Thank you all.

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Master of Simplicity Magazine

Meet the Team

Director and Editor

Supervisor

Translator

FĂ TIMA TEIXEIRA

GIOVANI GOULART

ROISIN ABBOTT

www.masterofsimplicity.com

www.giovanigoulart.com

www.fiverr.com/roisinabbott

Founder of MOS Magazine, pianist, conductor and teacher. Minimalist mother.

Musical arranger and producer.

Composer and entrepreneur.

Irish, living in Canada. Linguist and freelance translator. Fascinated by travel and all things new.

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Collaborators in this issue

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CASSANDRA CLEGG

CLAUDIA CRESPO

ERIKA LANCASTER

www.trinitysage.ca

www.instagram.com/paleokitchentales

www.erikalancaster.com

Certified BodyTalk Practitioner and Reiki Master. Passionate about emotional health.

Self Educated on Healthy Food and Diet, Food photography and Styling

Traditional Media Illustrator, Art Blogger and Teaching Artist.

IDA PAHUS

IZABELLE AZEVEDO

JESSICA WATTERS

www.instagram.com/idapahus

www.suavidadesenhada.com

www.designedbyjess.com

Author and blogger at livelivefullyalive.com.

Passionate about living fully alive.

Lifestyle Designer, Creative, Content Creator and travel lover.

Graphic designer and psychologist. Specialised in photography, lettering and logo design.

KITTY DUBE

LAIS COSTA

LIGIA NOIA

www.facebook.com/groups/222931565149429

www.instagram.com/eu.slow

www.organizarcomligianoia.blogspot.pt

Holistic Lifestyle Coach, Fengshui Your Mindset, Psychology graduate and mom.

Designer, ‘Slow’ movement and natural care enthusiast. Consultant.

Portuguese Personal Organizer, living in Sweden since 2016

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MARISA FERNANDES

MELINDA TARCON

OLGA SIMÕES

www.fluffyorganicandeco.pt

www.thebarefootwarrior.net

www.facebook.com/psicolgasimoes

Founder of Fluffy Organic & Eco. Creator of natural and reusable products.

Owner of The Barefoot Warrior blog.

Lover of Hygge.

Mother, psychologist and developer of interpersonal relationships and harmonious families.

RITA ROSA

ROSANA RADKE

SARA AFONSO

www.rebento.pt

www.youtube.com/c/rosanaradke

www.something-imaginary.pt

Natural Health Therapist in Female.

Founder of Rebento and of Escola Natural.

Journalist.

Dedicated to her youtube channel.

CEO of Something Imaginary, mom and fearless.

SARA NUNES TIBÉRIO

SARA ROMEIRO

SUSANA MACHADO

www.alimentaamente.blogs.sapo.pt

www.tresfilhasetrespaixoes.blogspot.com

www.susanamachado.wixsite.com/formula-s

Body-Mind-Spirit diet, natural care, veganism, yoga, meditation, self-healing.

Nutritionist and yoga instructor.

Mother of three girls. Loves to travel.

Geographer, teacher, specialist in sustainability. Writes for a better world.

TERESA SALVADO

TERESA VIEIRA

VERA BELCHIOR

www.inspiracoes.pt

www.esteiraonlineshop.tictail.com

www.verabelchior.com

Reiki Therapist, Founder of Inspirações, mother, writer, crazy about books.

Founder of Esteira.

Mother Lioness, Summer Girl and Catlover

Naturopath, author and eternal student.

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Also, there is a priority to produce in ethical factories and an attention with the quality of the material. More information: www.everlane.com

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Your house as a reflection of you W ords : F ĂĄtima T eixeira & P hotography : H utomo A brianto

It becomes difficult to keep a house organized if those responsible for it

Having only the essential in our houses contributes a lot towards their

are negative or don’t allow well-being to flow.

During these first months of 2018, what was the most complicated time for you? And how did your house react to this moment? Did you

organization.

manage to keep it organized during

However, the people

this time?

that live in there also have a predominant role in a home’s energy.

Feeling good and finding a balanced life is good not only for yourself, but also for those that surround you. Your house is a reflection of you. When your life collapses, the loose or broken pieces allow every type of thing to enter as well, meaning that, at the very least, the house begins to enter into complete confusion.

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Christina Scalise affirms that “clutter is the physical manifestation of unmade decisions fueled by procrastination”. That is, we quickly have a snowball which grows gradually, if nothing stops it from continuing to roll.

So, with that being said, let some light in (into your home and to yourself!). Allow yourself to keep only the essential. Try to simplify. Declutter. Remove the things that don’t flow.

I illustrate this situation as a boomerang: if your life is in chaos, your house will be, too. If your house stays organized, then good energy with flow through you. Take advantage of your house as an alert signal which stops the development of negative moments in your life Trust in the wise words of Eric M. Riddle, “Clear your stuff. Clear your mind.” If you feel a little bit down today, try shuffling a drawer or organizing your room. Then enjoy this clean and fragrant space!

These acts will help sweep up what is not right, and will improve your state of mind.

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Balance is needed W ords : O lga S imĂľes P hotography : C ole K eister

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Master of Simplicity Magazine

What happens to an electrical panel when there are too many appliances connected to the current?

It will probably overload and go off, which is to say, disconnect itself. I don’t want to tread unchartered waters here, but it is one of the best ways to explain Burnout Syndrome to you, when professional (but not only professional!) overload forces a person to stop. And forces in the worst way as it means that this person has not been aware of the signs and symptoms that their body is giving them prior to this “energy breakdown”.

We live in a more and more challenging and competitive society, with multiple and constant strains

We find it difficult to “switch off”.

Switch off from the world, switch off from work, switch of from the desire to be great and recognized, switch off from wanting to always be on top of what’s happening. We don’t know how to say “no!” and, as a result, we soon end up missing our whole lunch hour and having no set time for leaving work. All because we are excellent professionals, and so we cannot speak out.

Is that right?

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Signs and Symptoms of Burnout Fatigue; Irritability and losing control of emotions; Feeling unmotivated (in work and on a personal, social and family level);

‘Burnout Syndrome’ is

Frustration and dissatisfaction;

the physical and emotional

Difficulties with memory, attention and concentration;

exhaustion that arises as

Changes in sleep pattern (difficulty in falling asleep; waking up many times during the night or sleeping more than usual); Appetite changes

a response to prolonged or chronic occupational stress.

(gradually eating a lot less or a lot more than usual); Behavioral changes (a tendency to arrive at work earlier or later; having dramatic reactions; drinking more coffee; smoking more; selfmedicating…); Isolation (distancing from your co-workers, friends and family); Physical symptoms (back pain; cardiovascular or gastrointestinal problems; vertigo; low immunity…);

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The sum of all of these signs and symptoms results in physical, emotional and mental exhaustion.

How to attain balance?

Recognize and identify the problem and its source;

Treatment and Prevention “Prevention

Find a specialist to help create time-management and stress-management strategies, such as setting out aims and building self-confidence;

is the best cure,” and this is no exception.

‘Burnout Syndrome’ has treatment, although its effectiveness and

Disconnect and say “No!”; Organize and prioritize (give priority to that which really is the priority; intersperse more boring tasks with other more interesting ones and leave what you like best till the end, finishing on a positive note);

duration depends

“Pause”

on the intensity of

(take breaks to drink water; to breathe deeply; to take air or

the symptoms and the prevalence of the problem.

The ideal is to listen to what our body

simply to do nothing.); Celebrate every task finished or objective completed; Enjoy life outside of work (family, hobbies, dreams and personal goals), and hold these to the same importance that you hold work)

tells us and stop.

Stop to observe where we are, what we want and where we want to go.

Balance is needed!

Switch off (switch off your cellphone, don’t look at your work emails or simply, after a certain time, switch off everything that interrupts your family and relaxation time); Have healthy habits); Have healthy habits; Save time for yourself.

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Setting Priorities and Learning How to Say “No�

Do you want a balanced life?

Learn how to set your priorities, and also how to say no. This will be fundamental to your success and for life to be less stressful.

But how can you do this?

W ords : I zabelle A zevedo P hotography : S til C lassics

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Master of Simplicity Magazine

First, define what’s important to you. Really.

What’s important to you at this moment? Is it your career? Your family? Your health? What comes first?

What activities might help you improve this area of your life, and consequently, everything else?

Now, what activities should become priority?

Where should you be investing your time and money? Also, to what and whom will you need to say no?

Here’s an exercise for you!

Get your journal, a piece of paper, or open a document

In your path, there will be opportunities, events, things that might take you further instead of closer to your goals. It’s not that you need to say no to everything, but find the balance, and intentionally

on your computer, and answer these questions: What’s my priority at this moment?

choose how you’ll be spending your precious time What activities might help

and energy.

A tip when to say no to friends and family:

me improve or keep my performance in this area of my life?

are you accepting the invitation because you really want to attend the event,

What activities will be now

OR is it because you feel obligated or don’t

priorities to add to my daily

how to decline?

routine?

What kind of invitations /

If your answer came after the big “OR”, that’s the red flag we’re looking for.

When declining an invitation, don’t explain yourself too much. But also don’t say just “no, I can’t”. Be

activities I should be careful before RSVPing?

What activities / events make me feel good?

polite and appreciative. You can give a response like “I’ll have to skip this one, but I hope you have fun.” Or “I appreciate the invitation, but I can’t this time. Thank

How can I improve “the art of saying no”?

you though.” If the person insistes (which happens a lot), just say “I really can’t this time, but thanks.” that’s it. No more..

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Busy or balanced?

Do you usually say, “I love you” less than “I’ve been really busy”?

Recently, it seems as if we’ve lost the value of love, and being constantly busy has become a synonym of being important.

W ords : F átima T eixeira & P hotography : J essica W atters

We drown ourselves in tasks,

the chart on the side.

appointments, outings. We do a thousand and one things while we

Being busy is an option.

drive and work, and we feel proud of

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our capacity for “multitasking’. We think

And, often we opt for this solution to

that we are being more productive by

flee from our worries, solitude or fear.

doing more things at one time, but the

Joshua Becker, founder of the project

truth is that multitasking has a series of

Becoming Minimalist, states that “a

negative points, which you can see in

busy life is a life without reflection”.

Master of Simplicity Magazine

And it is without doubt that often we neglect our time so as to not think about things we don’t want to

The tasks we have should complement it instead of competing with it.

and in feelings that make us feel uncomfortable.

Sara Cameron, relationship and

You shouldn’t lose so much focus or energy.

integrative psychology coach, warns us that, as a consequence, “we begin to feel a little bit of anxiety, and therefore, we begin to adapt and create little habits, “micro-habits”, which begin by being small but soon become regular. These habits help us to keep this frenetic rhythm: drinking more coffee to stay awake, drinking more wine in order to relax, eating in the car when driving, replying to a text while you wait in the queue.”

Balance brings us the opposite.

It requires our total reflection and attention.

And, Sara Cameron illustrates this situation, saying that “balance is like riding a bike, it requires a dynamic attention to keep moving forward, navigate obstacles, appreciate the journey and enjoy the ride”.

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Negative points of multi-tasking You spend more energy doing two or more activities simultaneously than separately You lose focus easily You lose more time in alternating between the various concurrent activities It’s more likely there will be mistakes It lowers the quality of work, limiting its potential

Balance improves our lives

a purposeful life, one which we

substantially

occupy with tasks that captivate our total attention and make us feel

Try to decline activities that are not really important and incorporate

busy” and without time for those

others related to well-being,

who we love.

such as walking, doing exercise,

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good without needing to be “always

On the next phone-call with

meditating, reading or relaxing. The

your friend are you going to tell

energy which you avoid wasting

them that you thought of them or

on multi-tasking or on unimportant

that you have been too busy? The

tasks can now be used on that

choice is yours! As Courtney Carver,

which you like the most. And, here

founder of the blog Be More with

is where minimalism comes in,

Less, says, “I don’t say no because

the lifestyle that makes us stop,

I am busy. I say no because I don’t

reflect on what is essential and find

want to be so busy”.

Master of Simplicity Magazine

In Greek, Eliana means “daughter of the sun� and these candles are symbolic of that beacon of light bringing peace, hope and joy! As the wax slowly melts, the aroma saturates your soul, centring and calming your entire being

Our candles are hand poured on a family orchard in the country two hours north of Melbourne, Australia. Not only are these beautiful classy scented candles, but we care for the environment, which is why we only use 100% natural soy wax, naturally blended fragrance oils and lead free cotton wicks. You can find us at: www.elianaco.com

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How minimalism helped me accommodate my home, son and work W ords & P hotography : R osana R adke

We never had a cleaner, or a building

low everything I buy and do not use to

manager and we both always worked.

accumulate at home. The same with

But, this was never a problem. When I

things I get as gifts, but I don’t need. I

got pregnant, I had a few certainties,

don’t use the excuse of “I might need it

among them was that I would continue

one day”. This way, I have fewer ob-

working and we would continue wi-

jects, less things to organize and clean,

thout any help around the house.

and so I gain time. But, I believe that

Yes, we managed it. I work less, but

minimalism goes further. Having fewer

I have continued to work since my son

objects is only part of this life philo-

was born (today he will be 11 months).

sophy. With minimalism, I am able to

And, my house did not turn upside-

better perceive what makes me happy.

down, even though throughout the

I focus on the essential things – my

post-natal period I was alone with the

son, my husband, my house, my online

baby, without anyone’s help, and wor-

shop arrumadecora.com and my You-

king! When I say, “without help” I’m not

Tube channel.

referring to my husband, who always

Minimalism brings me balance and

does his fair share of chores around

a clearer vision of what I want for me.

the home. I’m referring to third parties.

Unbridled consumerism is a form of

Minimalism was fundamental in achie-

losing the way, of delaying your goals

ving this.

even more. Minimalism can do the

Living with less allowed me to spend more time on what was my priority.

opposite. It doesn’t have rules, except that you minimize your objects, chores, accounts, friends…Until you arrive at the point that all you have left is that what makes you happy and adds to

I’ll give a few examples. I don’t al-

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Master of Simplicity Magazine

your life!

“I believe that minimalism goes further�

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Balance your Life Soulpreneurs is a joint project of three inspirational souls who want to share their knowledge and tools with the rest of human beings, to help them thrive, be happy and recover their balance in life.

Optimism Coach Absolute Forgiveness

Combining their different strengths and

Reiki

fields of work, the Soulpreneurs offer you

Nutricional Balancing

a collection of 6 unique and extremely powerful webinars, the collective wisdom of which will help you reach the balance you dream.

Each of the webinars focuses on one set of tools related to a specific type of issue or topic. All of them, together, constitute a complete handbook.

The launch will be held this summer.

Stay tuned to the pages of each of the authors of this inspiring project!

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Webinars Topics:

Master Masterof ofSimplicity SimplicityMagazine Magazine

An Uncluttered Life More Hours in your Day

Meet the Soulpreneurs:

Fatima Teixeira

Jamie Weinhauer

Jessica J. Lockhart

Portugal

USA

Switzerland

www.masterofsimplicity.com

www.positivedirectionsaz.com

www.jessicajlockhart.com

MINIMALIST

POSITIVIST

HUMANOLOGIST

Founder and director

Coach of positive

Creator and developer

of Master of Simplicity

directions to show

of Humanology, Optimism

Magazine, minimalist mom,

people that they have

Coaching, Personal Essence

pianist and entrepreneur.

the power to change

and Absolute Forgiveness.

She is from Portugal

their lives in a

Author of four books, host in

and already lived

positive way.

two live shows and renowed

in Canada and Brazil.

Certified Reiki Master.

international speaker.

“inspiring

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Three women

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looking for a

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purposeful and

come together to

and take control

meaningful life!

create an amazing

into your hands”

life changing tool”

Master of Simplicity Magazine

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Hygge Balancing Busyness W ords & P hotography : M elinda T arcon

Hygge, pronounced “hoo-gah�, is the practice of creating cozy and congenial environments that promote emotional wellbeing.

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Master Masterof ofSimplicity SimplicityMagazine Magazine

In this fast-paced world, the continual pressure to strive for success can take a detrimental toll on our spiritual, mental, and emotional well-being. While we may understand that balancing our busyness with restful pleasure is vital to our over-all health, knowing how to practice that balance can often prove extremely difficult.

In a culture where busyness can wreak havoc in our lives, Hygge offers a beautiful balance, enticing us to pull back, to slow down, and to revel in glorious simplicity.

While we cannot rid ourselves completely of busyness, we can balance our hectic schedules by embracing Hygge’s beautiful attributes. As we strive to create simple, cozy environments within our homes, we give ourselves the ability to rest and recuperate Pronounced “hoo-gah”!

from the pressures of life.

Paring back unnecessary clutter is the first step toward creating Hygge atmosphere within our homes.

and sweet treats like rich, chocolate cake, are essential to Hygge living. Think uncomplicated. Hygge is best achieved through simplicity. Taking the time to soak in the beauty

Then, adding in elements from nature like fresh cut flowers, live plants, or even

of a glorious sunset, is Hygge at it’s best.

In it’s beautiful simplicity, Hygge offers us

displaying driftwood from a favorite vacation,

the perfect balance to busyness. It evokes in

lend a natural, Hygge feel. Flickering candle-

us a desire to slow down, and to slip into an

light and a selection of luxurious throws to

atmosphere of restful content where we can

curl up in, are staples for cozy, congenial

restore our emptied vessels and allow them

living. Simple, delicious home-cooked meals,

to be filled with a peace that rejuvenates our

hot beverages such as coffee, tea and cocoa,

souls.

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“Less is More�

Ludwig Mies van der Rohe, architect, was the author of this phrase, with which I identify when I draw.

W ords : S ara A fonso & F igura 3D

Clean lines, to show the essential.

I recommend a moderate minimalism, understanding balance.

And everyone will manage to achieve this point of balance.

For me, this balance is also an equation involving the client, and what is enough for them.

Enough to live.

Enough to be.

Enough to enjoy.

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produzido pelo atelier

We don’t teach, we don’t impress

This constant game between too

on anyone, that our function as ar-

little and too much is just the clutch

chitects is to find moderation, at ti-

pedal in life.

mes to the extreme.

Where 5 black coats are too many

Minimalist architecture is often

and zero is too few, this also happens

seen only as straight, geometric li-

in architecture and the experience

nes. I propose that minimalism in

of a house‌ will it be that we need 5

architecture is the point of balance

points of light on the same wall?

between the architectural object, lighting and its experience.

When a trick of light warms us and the perception welcomes us.

This is a gradual process. I invite you to divest of excesses. Balance is the attitude that helps to free us from noise, disorder and crassness.

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A Slow Layette How living without pressure can help you to prepare a balanced layette!

W ords : L ais C osta & P hotography : N ynne S chrøder

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Master Masterof ofSimplicity SimplicityMagazine Magazine

If you are expecting a baby, you may be obsessed by enormous lists of layettes that fly around online. If your baby is already born, maybe you’re dwelling on the notion that everything will go wrong because you don’t have that tool which you need to raise perfect and happy children.

In the middle of this flurry of emotions which accompanies the arrival of a new member of the family, maybe you find yourself in the overwhelming quest for the layette. It’s very common that parents, especially first-timers, look for quick lists that tell them everything which a baby “needs’, forgetting that they already naturally possess the requirements to look after a child.

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The slow movement advocates that we live in a suitable rhythm for our well-being and social, personal, community and environmental development. In this sense, a mindful layette gives you space so that focus can be on quality and not quantity.

“Living slow is finding a balanced rhythm that will be good for your body and mind” states an article in the blog Associação Slow Movement Portugal (www.slowmovementportugal.com).

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In practice, it’s possible to guide yourself through a list of the basics and add to it a little. Other important tips are, take into consideration the season in which the baby will be born and avoid toxic materials as much as you can, opting for natural and organic products.

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On the contrary of what it seems, a baby needs very little in its first stages. Essentially, food, comfort and love.

Look for knowledge about the basic needs of a new-born and do a real evaluation of your lifestyle. Splitting up shops can avoid any big shortages.

A conscious planning allows that your baby’s layette will be pretty, practical and economical, while still being ecological and sustainable!

Before buying something new, ask yourself the following questions: Do I really need this?

Could I hire this instead of buying?

Can I buy this after the baby is born?

For the layette to work, it’s fundamental that every family thinks in a personalized way. There is no right or wrong, formulas, rules or set methodology.

You just need to think balanceo.

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Declutter: what is the limit?

W ords : L igia N oia & P hotography : H aute S tock

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Five years ago, I started my project “Organizar com Ligia Noia”. I wanted to help people getting organized and having a better quality of life.

I read everything that I could about decluttering & organizing, but the big impact came with first book of Marie Kondo. I started to declutter my clothes and shoes using the “KonMari” method.

I felt anxious and I remembered trying to give all my possessions for charity

When my oldest daughter turned 5

as soon as possible, as I wanted to get

years old, we planned her birthday party

rid of everything quickly. My wardrobe

for the first time with school friends. My

became almost empty; I kept just what

daughter was so excited, but I was in

I really loved. Having less stuff just

panic because I didn’t want her to receive

brought more time, peace, simplicity,

so many presents. During days I felt

and happiness.

anxious, upset and I got nightmares with a

I was satisfied with the result and wanted to keep applying this method in

“mountain” of toys in my home.

I decided to have a conversation with

all areas of my house. I stopped buying

my daughter and to purpose to her friends

toys and gently asked family and friends

that they didn’t need to bring gifts. But

to avoid presents for my daughters.

she answered with a lovely smile “Don’t worry mum, they can bring whatever they think that I will like” I said to myself “what? She is just 5 and is telling me “Don´t worry mum...”” That was the moment I had to stop.

I believe that the limit is when we want to decide for others... like family and friends.

My daughter is 7 years old now and she still has less stuff than all the kids I know.

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Breathe Equilibrium Have you ever noticed how babies’ bellies gently rise and fall when they inhale and exhale?

W ords : S ara N unes T ibĂŠrio & P hotography : J A Y J A Y

When we are born we breathe instinctively from our abdominal area. However, with the hurry and stress of the day to day, breathing starts to become faster and shallower, which is harmful to the correct oxygenation of the brain and body.

With training, it is possible to regain this ability which is known to be one of the most simple and effective way of harmonizing your emotions. It is through Pranayama, the combination of Yoga techniques which direct the area of vital energy (Prana) through controlling the flow of breath, that emotional balance is achieved.

The Prana circulates through thousands of energy channels (Nadis) two of the most important being Ida and Pingala, which are connected, respectively, to the left and right nostrils.

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Exercise: Close your eyes for a few moments and breathe in deeply through your nose, slowly and rhythmically.

Left Nostril

Right Nostril

Ida has Yin energy,

Pingala has Yang energy,

of negative polarity, lunar, passive

of positive polarity, solar, active

It corresponds with the right hemisphere

It corresponds with the left hemisphere

and the parasympathetic nervous system,

and the sympathetic nervous system, our

our “creative brain”. In large quantities, this energy can cause tiredness, introversion or depression. It is possible to help rebalance these states by breathing only through the right nostril until you feel revitalized.

“analytical brain”.

In large quantities, it can mean aggressiveness, anxiety or insomnia.

You will manage to reestablish balance breathing only through the left nostril until you feel calmer.

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Exercise:

Alternate Breathing Do this technique daily to calm your mind, improve your concentration and harmonize both sides, or hemispheres of your brain.

With your right hand, use your thumb to cover the right nostril and your little and ring fingers for the left nostril. You can curl up your index and middle fingers or point them in the direction of the space between your eyebrows.

1. Covering your right nostril, breathe in through the left 2. Covering your left nostril and uncovering your right, breathe out through the right 3. Keeping the left covered, breathe in through the right 4. Covering the right and uncovering the left, breathe out through the left 5. Repeat this cycle continuously for a few minutes

Tip: Changing nostril is always done when your lungs are full.

There are other practices, notably Nadi Shodhana Pranayama, which on top of harmonizing do a more intense purification of the energy channels by including air retention, and require the accompaniment of an experienced teacher.

Breathing is the only constant that accompanies us all throughout life, if we learn to master it, we will become better aligned. In the end, the key to a balanced mind was always right under your nose.

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For those who are searching, we bring more information about psychology, nutrition and different alternative therapies. We open a door so that these people have a better quality of life, providing them with different specialists in the areas of health and well-being.

www.inspiracoes.pt

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The Heart Chakra W ords : C assandra C legg & P hotography : D arius B ashar

What Does It Mean For Us? 46

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The energy of the heart plays a huge role in our lives. When this is healthy within us, we can express joy, we can

our energetic bodies, which we do have multiple layers of.

When flowing freely, our expressions

express love for self and others, we have

are clear. It processes and receives in-

healthy self esteem as well as self accep-

formation that is relayed to our brain and

tance. We have a strong immune system,

bodies. I have found it essential in ope-

healthy processing of emotions, balance

ning my intuition more and brings a sense

in relationships as well as life.

of balance...

It is the balance in which

which is why the heart is the anchor.

we are able to express compassion, empathy, forgiveness, harmony, peace and holds our life force energy.

When this is unhealthy, what occurs is that we have a difficult time accepting self and/or others. Do you have negative self talk and shame spirals? Are you encouraging yourself and others? Is it easy to love others or do you find it difficult? A pattern of troubled relationships? Is your life in chaos or have drama? Is there a tendency to hold grudges against others and have a hard time forgiving?

Life force energy is the essence of our being; we all have it. It is our consciousness, our soul, our higher self. That life force energy flows through all aspects of

When we are not dealing with the aspects above, they become externalised so we can face it.

If you’re noticing lots of judgement, shame and non-acceptance, notice the areas you may not accept yourself. When we accept and love who we are, what others think and say about us, is no longer about us; instead it is an extension of how they subconsciously feel about themselves.

Ways to work with an imbalanced heart chakra? My go-to is Reiki, sound healing, or a simple heart meditation.

Awareness and honesty with where we are in our journey can often be enough to shift patterns .

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Reiki A Healing Energy Reiki’s Discovery Reiki was discovered and developed by Miko Usui, who was a Christian and a professor at Doshish University in Kyoto, Japan.

When trying to explain to his stu-

many of us are subject every day, combined with sedentary life habits and a bad diet causes us great strain. We are physically, psychologically and emotionally

dents how Christ healed with his

exhausted, often leading us to

hands, Mikao Usui travelled the

becoming seriously ill.

world in search of an answer.

On returning to the East, he came across many Buddhist monasteries, where they studied Tibetan Sutras – sacred texts that refer to the healings of Christ, but don’t explain how to activate this energy.

It was in this period that he reti-

Reiki therapy helps us to find the peace and relaxation that we search for and need.

But Reiki is much more than this, it’s a healing process through Universal Energy (“Ki”). Through

red to meditate on Mount Kurama, in

this energy we manage to restore

search of direction.

our physical, mental, emotional

In the early morning of his last day

and spiritual balance – our health.

it was revealed, through a beam of

It is always a positive energy, that

light, the way to activate healing through hands.

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The pressure and stress to which

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helps us to reconnect with our true essence.

W ords : T eresa S alvado P hotography : J oanna K osinska

This therapy is a channel which transmits energy, through placing your hands in specific areas of a person’s body. The energy is pulled from a person and is emitted through the hands of the therapist usually in the form of heat – the intensity with which the energy is pulled varies according to the state of energy

Five principles of Reiki – Just for today -

consumption of the person.

It’s fundamental that only those

Don’t get angry

who have reached the first level of

Don’t worry

reiki are inducted do the therapy. It is only in this way that the energy

Be grateful

passing through their hands can

Be diligent

be Universal Energy. Without an

Be kind to others

induction, the energy that will be emitted is the person’s own, running the risk of physical exhaustion and heightened emotion.

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Sustainability a lesson in balance All of us who search for balance in our lives must be able to consider every lesson that Mother Nature gives us.

W ords : S usana M achado & P hotography : S ilvia A grasar

A true master of this subject, nature

50

its mechanisms, so that harmony

has always worked in a perfect and

can

be

re-established.

However,

constant state of equilibrium. It’s an

in recent times, these situations of

arduous and lengthy process which,

tension and imbalance have been

in many cases, can take thousands

more and more frequent, as a result

of years. Yet it is also admirable and

of human actions, and it’s becoming

magnificent, and should serve to

impossible for our planet to respond

inspire us.

to the pressure we exert on it.

At times, the balance is disrupted

Thus, the concept of sustainability

and this then becomes part of the

which we hear about more and more,

process. Patiently, nature readjusts

gains a growing importance.

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But what is sustainability and how can we put it into practice in our daily lives?

Sustainability is all to do with

take for granted all of the resources

balance! While they may not be

that the earth gives us, because

exact

they

these do not belong to us. They are

are confounded as self-sustainable

only lent to us and, just as we would

development,

proposes

with something which a friend lends

that current generations must be

us, we have to look after it and return

capable of satisfying their needs,

it in the manner in which we found it.

synonyms,

without

nowadays

which

compromising

those

of

This

is

only achievable

future generations. Basing itself on

manage

the principles of intergenerational

between our needs and the needs

respect

of future generations, in our actions,

and

responsibility,

this

basically means that we shouldn’t

to

find

this

if we

balance‌

our attitudes and behavior.

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“Because beautiful things like a life balance often takes time truly to develop.�

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A Balanced Life W ords & P hotography : I da P ahus

What does it mean to have a balanced life - a life you love and don’t need vacation from?

Is it having a well-paying job, a nice family and a big house? Is it by having less and living in a minimalistic kind of way? Or is it more of a heart posture and not defined by one’s surroundings?

Seems to me like the answer sounds different based on where you are in the world. When I was living in North America, it sounded a lot like having a perfect balance between work and free time. When I was living in Thailand the answer to finding a perfect life balance sounded a lot like something you find within yourself inspired by the Buddhist teachings, living in Denmark, Europe it sounds more like filling your life with meaningful things, and saying no to what steals your energy.

So I guess if you want to live a balanced life you need to find out what works for you and for me a huge step towards that have been in finding out what I’m passionate about, what my purpose is on this earth and then loving people in the meantime. Because yes, it is a process and that is okay. Because beautiful things like a life balance often takes time truly to develop.

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Teaching in Thailand

Copenhagen, soon to be home

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How I keep

Life Balanced as an Artist W ords & I lustration : E rika L ancaster

The line between an artist’s work

being effective in all of these areas

and personal life is often blurred. I

which, most of the time, depend on us

would go as far as saying that it’s

and us alone. Entire days can easily

impossible to keep these areas from

be saturated with never-ending work,

overlapping due to the nature of our

and it’s imperative to set systems in

work.

place that will allow us to keep our

An artist is not only an avid creator,

lives as balanced as possible. Staying

but a marketer and a business owner

healthy both mentally and physically

as well. Our success depends on us

is a huge part of this.

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As artists, we are inherently

improve so that we’re able to be

passionate about what we put out into

noticed in a sea of amazingly talented

the world and many of us tend to get

people. It can get overwhelming and,

obsessive about our projects. We end

if we aren’t careful, we run the risk of

up frequently overworking ourselves,

hurting ourselves and diminishing our

partly because we enjoy what we

chances for success.

do so much, but also because we feel

Our work can also get very lonely and, though a lot of us enjoy being

the constant

in our studios drawing or painting

need to

for days on-end, this is not going to lead to long-term success. Not only does a business depend on building relationships with others, but it’s imperative to actually get out and experience life.

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“W e

have to come to terms

with the fact that our art is only one of the many aspects of our lives that need constant tending to

(which

can be very hard to do ).�

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Personally, I love starting each day by connecting with myself through writing and exercising. I find keeping a positive mindset by being grateful for what I have, and prioritizing improvement over perfection is essential. I also like knowing that I’m fueling my body with healthy food, staying hydrated and moving as much as I can throughout the day.

This allows me to stay confident and focused.

“I

attribute the success

to the fact that

I

I’ ve

had so far

take care of myself and

am able to be as productive as possible whenever it ’ s time to get to work .”

Every day I go to bed knowing that I made at least some amount of progress at both personal and professional levels, which is an amazing feeling. I will definitely continue prioritizing balance in life as I move forward.

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61

Cover photo of this issue by

Jessica Watters Graphic designer and psychologist. Specialised in photography, lettering and logo design. Loves white space and simplicity.

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MOS: What does life balance mean to you?

JESSICA WATTERS: To me life balance is about finding time for work and for play. While I think it is wonderful if you enjoy your work a lot, I still believe it is important to take time off.

Time for family, friends, resting, relaxing, and

Contact: www.designedbyjess.com

self care.

@thingsdesignedbyjess

MOS: What is the message you want to share with our readers through the cover photo?

J.W.: I want to share the idea of learning how to find the balance within your life, and learning that from time to time you might need to evaluate what that balance looks like. There might be times where lots of you is devoted to one thing (all the berries in the cup) and you only have a little bit of you free for other things (the few berries outside) but it is important to keep evaluating that and making sure it feels right to you, and finding your own balance within the different times of your life.

“To me life balance is about finding time for work and for play.�

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Interview

Linda M. Clay Intuitive Mentor and Strategist

She works with women who are craving more: more energy, more alignment, more purpose, more joy and who need the support and clarity to get there.

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“I will help you create a life and/or business you really want”

Why did you make the decision to become a coach?

tugal and sold my stuff and moved there for almost six months. One of

Originally I started an online VA/

the best decision I’ve ever made. I

Business Consultancy business and

was able to get back in touch with

even though I was doing okay, I rea-

myself.

lized it really wasn’t my passion. Life

Meanwhile I was still doing my VA

likes to play tricks on us and I fou-

business but realized, I kept getting

nd myself one day questioning who

asked for coaching and support.

I was, what I liked and didn’t like. I’d

The light bulb went off as I realized

raised two families and had gotten

coaching, mentoring and motivating

lost.

people is what I had done during my

I made the decision to do some-

many corporate years. The seed was

thing totally out of character and

planted and I started coaching part-

applied for a long-term VISA for Por-

time and in late 2016 I went full-time.

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What is an intuitive mentor + strategist?

are able to get past the surface answers and find out what you really

I actually call myself an empower-

want in life, dispel the Superwoman

ment coach now. I use my intuitive

myth and start to grow into the life

ability that I’ve enhanced through

you are craving more of.

working with a variety of people over

Then together we work to deve-

the years to hear and read beyond

lop a strategy to make it happen

your words.

and put the steps in place to imple-

I work with you to dig deep so you

ment it.

Empowerment Academy by Linda M. Clay Life. Business. Mindset.

Are you finding yourself just living, doing what is expected and you know deep down things HAVE to change so that you can stop that cycle of being everyone’s SUPERWOMAN? It’s time to grow into who you really are!

Inside Heartfelt Empowerment Academy, you’ll make a personal commitment to an intensive 8-week program where you will discover the meaning behind your mission and map out your strategy to see it through to success. Including the intensive, you’ll get an initial 60 minute intention call, 15 min mentor calls each month and you get an entire year of training and support so that you don’t find yourself trapped or plateaued, unable to move forward in your pursuit. https://www.lindamclay.com/heartfelt-empowerment-academy

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What can you do for me?

I will help you create a life and/or business you really want. We’ll start with your mindset, because if it’s not in the right place, you can’t have either the lifestyle you want or the business you desire.

Together we’ll make sure you know exactly what type of life you want, including whether you want a career or a business and then we set up the steps you need to take and put them into a workable action plan.

When you look back at your coaching history with clients, what are the common issues or goals that they raise?

The common threads I see are: thin-

What is a typical day like for you?

king they have to be the do all, end

I get up fairly early to meditate and

all for everyone (the Superwoman

do some EFT (Emotional Freedom Te-

Myth) lack of self-worth and confi-

chniques). I do some light work and

dence, doing what has been expected

then take a break for my daily walk.

of them, too many thoughts and not

Client calls come next, along with

being able to sort through them and

doing FB lives in my Village, training

develop them into an action plan.

in my Academy on Tuesday and lun-

Their goals are to get to know them-

ch. More client calls and working on

selves again and really go after what

putting together more workshops. I’m

they want and bring balance and har-

usually done by 4pm.

mony to their lives.

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The rest of the day is for me! :)

“Acceptance is so important to bring harmony, it helps to stop the resentment and frustration”

How do you find balance?

I use a time blocking system for scheduling, making sure (most of the time) there’s time between appointments and task.

I make sure I schedule in self-care time and utilize the breaks to get up and move, stretch and reconnect with myself.

What does it mean to have a balanced life for you?

be running equally and understanding there are times that work will be higher on the scale and life lower and that it will switch... Acceptance is so important to bring harmony, it helps to stop the resentment and frustration.

Do you have any mentors when it comes to life balance?

No, not for life balance. I’ve just have learned through my own perso-

You can’t really have total balance

nal experiences and growth, how to

but what you can have is harmony,

find the best ‘balance’ that works for

accepting that at times things will

me...

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Your 9 top tips to have a more balanced life: 1 Understand you can’t be all to everyone.

2 Allowing yourself time to take care of YOU is mandatory.

3 Keep a time journal and see where your minutes are going.

4 Schedule all tasks/work you do each day and break it out into categories.

If you can’t figure how to do it, give me a shout, I can walk you through it.

5 When making a list, know it’s okay if it doesn’t all get done. Move it to the next day.

6 Flexibility is essential.

7 Complete one thing before you start another.

Stop trying to multitask.

8 Know what your priorities really are.

9 Most of all, treat yourself with kindness and love, just as you would your best friend.

After all, you are your own best friend.

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www.facebook.com/Lindamclaybiz

www.facebook.com/groups/empowermentvillage

www.instagram.com/Lindamclay

www.linkedin.com/in/Lindamclay

www.twitter.com/Lindamclay

www.pinterest.com/Lindamclay

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n

se

ct

io

st gu ly /A u Ju 0

ec

ia

l

.1 Ed

Sp W ords & P hotography : S ara R omeiro

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YOGA

Balance Poses

by Sara Romeiro Balance poses give a feeling of strength and are particularly beneficial for mental stress. These positions demonstrate our state of spirit: the more absent our mind, the more difficult it is to maintain balance.

For a stable balance, focus is necessary. This, combined with breath, alignment and mental attitude, help to bring serenity and concentration.

These poses, as well as calming the mind, also strengthen the muscles and help with motor skills.

From the various yoga poses associated with balance, we have selected 9 to share with you.

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L evel : B eginner

Vrksasana or Tree Pose A tree’s roots grow in the direction of the ground, in search of earth and water; they have a trunk which holds everything together; and the treetop, where the leaves feed themselves from the light of the sun. The roots are our toes, well open and rooted on the ground; the trunk is our legs that strengthen the support for the upper part of our body (the treetop).

To gain balance in this pose, you have to activate two forces; upwards, towards the sun; and downwards, towards the earth (activated through the foot, supporting leg and hips).

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Execution Standing, transfer your weight onto your left foot, rooting your foot well on the ground and keeping your thigh firm and active.

Lift your right knee and place the bottom of your right foot on the inside of your left thigh. Your right toes should point downward. If you have difficulty placing your foot on your thigh, you can place it lower, but avoid putting it on your inner knee.

Keep your pelvis facing forward and the right knee turned away.

Focus point (Drishti): A fixed point in front of you, on the horizon

Turn your coccyx downwards and join your

Variance:

hands in front of your chest or stretch your

In the case of arterial

arms up above your head.

hypertension, keep

Repeat for the opposite side.

your arms in front of your chest.

Tips and Alternatives: a) To help gain balance, lower the foot which is supported on your leg towards the ground, letting your big toe lightly touch the ground; b) Use a wall, if necessary.

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L evel : I ntermediate

Utthita Hasta Padangusthasana or Extended Hand-to-big-toe Pose

This pose gives the hip joints flexibility, lengthens the hamstrings, tones the legs and improves balance.

It is part of the sequence of standing poses of Ashtanga Vinyasa yoga.

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Execution Standing, bend your right knee, lifting it up in the direction of your chest and, with your index and middle fingers from your right hand, hook the big toe from the inside.

Lift your knee and stretch out your leg, pushing your heel forward. Your supporting leg should be completely straight and well rooted on the ground, keeping your thigh active.

Place your left hand on your waist.

Turn your coccyx downward and open your chest, lengthening your spine and keeping your core aligned.

Focus point (Drishti): Your big toe and off to the side

Variations:

After stretching your leg in front, move it

Take care

to the side. Your head turns to the left side.

in the case of ankle

Repeat for the opposite side.

or lumbar injuries

Tips and alternatives: a) Bend your knee and secure it with both your hands; b) Keep your leg stretched and grasp beneath your thigh instead of your big toe; c) Bend your knee whilst you hold your big toe; d) Put a belt under the sole of your foot; (and) use a wall to help with your balance.

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Level: Beginner to Intermediate

Garudasana or Eagle Pose

This balance pose strengthens the ankles and is excellent for freeing tension in the shoulders.

As a balance pose, it improves concentration and the feeling of equilibrium.

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Execution

Standing, bend your knees, and cross your left leg over your right leg and wrap your foot around the back of the right leg, balancing yourself on it.

Focus point (Drishti): Your hands

Stretch your arms out forwards with the palms facing upwards, with your right arm above your left. Next bend your elbows, keeping your arms flexed at a 90 degree angle. Your arms stay perpendicular to the ground and the palms of your hands wrap around until they are opposite one another.

Repeat for the opposite side.

Variations: Adjust in cases of knee problems; avoid in cases of migraines; take care if you have high blood pressure or cardiac problems.

Tips and alternatives: a) Cross your left leg over the right and, if you can’t manage to wrap your foot around the back of your right leg, let your left toes rest against your right ankle; b) For balance, practice with your back against a wall; c) Practice the arm and leg positions separately.

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L evel : I ntermediate

Ardha Chandrasana ou Half-moon Pose This balance pose requires strength, strengthens the lower limbs and lengthens the groin, hamstring and calves. It also strengthens the abdomen and lumbar region, improving blood circulation in this area.

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Execution Separate your feet by about five palms and turn your right foot 90 degrees outwards. Put your left hand on your waist and bend your right knees, until you can put your right hand on the ground, a little in front and outside the right foot.

Focus point (Drishti):

Stretch out your right leg and, at the same

Upper hand

time, lift your left leg, keeping it firm and the foot flexed.

Variations: If you suffer from headaches or migraines, do not try this pose.

Turn your core and pelvis away and look

In the case of

up.

cervical problems,

Stretch your left arm upwards, lining it up

gaze ahead,

with your right arm. As an alternative, rest

keeping your head

your right arm on your upper body.

in a neutral position.

Repeat for the opposite side.

Tips and alternatives: a) Keep your gaze on the big toe of your right foot; b) Keep the toe of your left foot lightly on the ground to build up your balance and leave your left hand on your waist; c) Use a wall and press your buttocks and shoulders against it; d) Use a block in your right hand to reach the ground more easily.

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L evel : I ntermediate

Virabhadrasana III or Warrior III Pose This pose strengthens your legs, abdominal muscles and back. As with all the balance poses, it also helps focus your mind.

A fixed gaze will make the pose more stable.

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Execution Standing, turn the right foot away at a distance that allows you to flex your right knee to 90 degrees. Turn the left foot inwards a little, turning your pelvis towards your right leg, lining it up with the front of the mat.

Lift your arms and stretch them up over your head, joining the palms of your hands. Lean your upper body forward a little, pressing your right heel onto the ground, and gradually, lift your left heel, beginning to transfer your weight to stay supported solely by your right leg.

Focus point (Drishti): Beyond hands

Stretch this leg and keep your arms, upper body and left leg parallel to the ground.

Variations:

Your left foot stays pointing downwards.

Take care in the

Repeat for the opposite side.

case of arterial

Try the variation in the image .

hypertension

Tips and alternatives: a) If you have difficulty, don’t lift your leg and keep the big toe supported on the floor; b) Place the sole of your foot against a wall; c) Place your hands on your hips, instead of stretching them out in front; or open them out to the sides as if they were wings of a plane; d) For a better posture and chest opening, interlink your hands behind you and push your shoulder blades together.

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Level: Beginner to Intermediate

Vasisthasana or Side Plank This pose strengthens your wrists, arms, shoulders and abdomen.

84

Master of Simplicity Magazine

Execution Begin with your body in plank – hands under the shoulders, arms stretched, abdomen firm and feet a little apart, pushing your heels backward as if you were pushing a wall.

Turn your left heel towards the left, supporting the external side of your left foot on the ground and pushing your right foot on top of your left.

Pull your right hand from the ground, resting it on your upper body or stretching it out perpendicular to the ground.

Your upper body rotates and your body is supported by the external part of your left foot and your right hand.

Focus point (Drishti): Upper hand

Your head can stay in a neutral position, gazing forward, or looking upwards.

Variations: Take special care in the case of wrist,

Repeat for the opposite side or try the va-

ankle or shoulder

riations mentioned below.

problems

Tips and alternatives: a) Bend your arm, letting your lower arms support you rather than your hand; b) Place the sole of your foot against the wall; c) After Vasisthasana, bend your top leg, bringing your thigh closer to your upper body; d) For a more advanced level, grab the edge of your foot and stretch your leg in the direction of the ceiling, perpendicular with the floor.

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L evel : I ntermediate

Vyaghrasana or Tiger Pose The tiger pose lengthens the shoulders, back and pelvic muscles. It strengthens the legs, arms and back muscles.

86 Master of Simplicity Magazine

Execution Begin in table top position (shoulders in line with wrists and knees in line with hips),

Lift your right foot towards the ceiling with your knee bent, arching your spine. Your left arm should twist outwards, to meet with the outer part of your right foot.

Focus point (Drishti): Edge of your back

After reaching the foot, use your arm as a

foot

boost to lift your foot towards the ceiling.

If you manage to keep stable in this pose,

Variations:

gaze towards you right foot, turning your

In the case of

neck towards the left.

spine or shoulder

Repeat for the opposite side.

problems, execute the pose with care and guided by an instructor.

Tips and alternatives: a) Don’t grab your back foot, but keep your two hands resting on the ground, trying to just push your leg upwards; b) Use a belt around your foot; c) For a more intensive workout, turn your fingers outwards, grab the outer part of your foot and turn your ankle outwards and upwards until your shoulder is above your head and then grasp your toes.

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L evel : A dvanced

Natarajasana or Lord of the Dance Pose (Shiva)

This pose combines balance and flexibility of the back, strengthening the muscles of the legs and spine.

It lengthens the groin, thighs and abdomen. And, it also lengthens the shoulders and chest, in an advanced version.

It is dedicated to Shiva, who is the Lord of the Dance, and gives it its name.

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Master of Simplicity Magazine

Execution Simplified version: Standing, bend your right knee backwards towards your butt and grab the inside part of your foot with your right hand. Your left leg always stays active (stretched and strong).

Focus point (Drishti): Third eye

Keep your hips aligned downwards and try to push your foot, so that the right thigh is parallel with the ground. Depending on your flexibility, you can raise it up more.

Variations: In the case of shoulder or hamstring problems, execute the pose with care and guided by an instructor.

To finish, stretch your left arm horizontally

Execute with care

and join the tips of your left index finger

in cases of arterial

and thumb.

hypertension.

Repeat for the opposite side.

Tips and alternatives: a) Stay about 50cm in front of a wall and use it for balance; b) Place a belt around your upper foot so that you are able to push your foot more easily. c) To intensify, after bending you knee, turn your right fingers outwards, reaching the outer part of your right foot. Turn your ankle outwards and upwards whilst extending your right arm behind your head, at the same time as bringing your right foot closer to the back of your head.

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L evel : A dvanced

Bakasana

Kakasana

or Crane Pose

or Crow Pose

The name varies according to

In this pose, all the weight of your

language: in Bakasana the arms are

body rests on your hands.Thereby, it

stretched, resembling the legs of

strengthens the wrists, arms, shoulders

a crane; in Kakasana the arms are

and abdominal muscles. It requires

folded as if you were a crow.

concentration and builds confidence for many aspects of our lives, taclking the fear of falling forward.

90 Master of Simplicity Magazine

Execution There are two ways to come into the pose: From a squatting position, pushing your arms up; or with your head on the ground, and raising your head to get into the final pose.

The simpler way is the first, where you begin by squatting and placing your hands on the ground, shoulder-width apart, about 1 and a half hands-width in front of your feet, with your fingers pointed in front.

With your feet together, bend your knees and your ankles; lift your heels and bring your weight forward, resting your knees on your arms, as close as possible to your armpits.

Focus point (Drishti): End of your nose

Slowly lean forward, transferring your weight onto your hands.

Variations: Take special care in the case of wrist and ankle

When your weight is on your hands, lift your

problems.

feet up and stretch your arms as much as possible. Keep your feet together.

Tips and alternatives: a) Practice transferring your weight forward and backwards, from your toes to the palms of your hands; b) Put the weight on your hands and take one foot off the floor alternately. c) Try first to gain balance with your ankles bent, before beginning to stretch your arms. d) Use blocks below your hands to gain height. e) Place a bolster or blankets at your forehead, to stop the fear of falling.

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Master of Simplicity Magazine

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Master of Simplicity Magazine

Healthy Food Balance For centuries society grew to believe in most of the fab diets and their incredible results, to look a certain way and to “Fit� in the category of skinny, slim, toned in order to be accepted.

W ords & P hotography : C laudia C respo

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95

The reality is simple: diets work when they are designed by a certified professional for your body’s specific needs.

By self dieting or following the latest diet trends that promises amazing results - you might be harming your body’s natural functions instead of doing any good.

The human body is very complex and its 11 organ systems have a synergy well structure to work together.

Food is its source of energy by providing 7 different essential nutrients to survive such as, carbohydrates, protein, fats, vitamins, minerals, fibre and water. Meaning a healthy balance daily food intake, is the human’s body best option for optimal health.

By using mostly local and fresh ingredients that nature provides us every season, we are using earth’s medicine to treat and heal our bodies.

96 Master of Simplicity Magazine

So... why so much fuss about healthy eating?

As we became more sedentary, spending more time in front of computers and televisions, along with it we became unhealthy eaters, grabbing quick bites fully processed with additives and very poor in quality and nutrition.

As a result of this modern food lifestyle, it made us unhealthy with increased number of illnesses and deaths.

Therefore, due to increased illnesses, the search for optimal health, high energy levels and anti aging has increased awareness and opened a new path of available knowledge, educating us on how to take charge and reach our highest health, through social media, books, magazines and podcasts.

There are so many diets, which should one go for?

A lot of misinformation on healthy popular diets are available and its overwhelming, making people more confused on their paths to optimal nutrition. These healthy diets are quite sucessful and each offer different individual needs for ethic, health and weight loss results, let’s take a quick look at some of them.

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97

Vegan Diet Veganism is...

a type of diet that excludes all animal derived ingredients.

Foods included are all vegetables, fruits, grains, legumes, nuts and seeds, seaweed, Tofu and Seitan (meat substitutes), sprouts, fermented foods.

Pros

Cons

Veganism AKA plant based

The cons about this diet

diet, when well balanced

if not well balanced

it does offer numerous

might make you

benefits to human

gain weight, fatigued

health, such as lowering

due to lack of

cholesterol, helping to lose

vitamin B12,

excess weight, reducing

brain fog,

heart disease, cancer

nutrient

prevention, as well as

deficiencies.

Type 2 diabetes.

98

Master of Simplicity Magazine

Paleo Diet Paleolithic diet is...

is based on foods humans ate in the stone age millions of

years ago, like meat, fish, available veggies and fruits.

The Paleo diet encourages the consumption of real food ingredients, such as healthy fats, meats, fish, fruits, vegetables, seafood nuts and seeds. Avoiding processed foods, legumes, grains, gluten and dairy.

Its proven to give the nutricional approach that our bodies need by following our genetics, helping us build strong, lean and energized physiques.

Pros

Cons

Health Benefits on a

The cons from this diet has

Paleo Lifestyle include

not yet been fully proven,

stable blood sugar,

the only concerns are about

reduced allergies,

eliminating complete food

anti-inflammatory,

groups such as grains and

burns off stored fat,

legumes, which provide

balanced energy

essential nutrients and

throughout the day,

vitamins that are beneficial

clear skin.

for bone and gut health.

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99

Keto Diet The Ketogenic diet is... is a high fat low carb diet used to primarily treat Epilepsy seizures.

Today is one of the top fab diets due to its rapid fat loss by changing our body’s metabolic state to ketosis(1). To get results we must limit total carbs daily, moderate protein and increase good fats into diet.

Resulting in eating less because of being so satiating by eating a high fat, moderate protein.

The food content include mainly low carb leafy vegetables, fatty meats, fatty fish, eggs, some nuts and seeds, avocados, olive oil, coconut oil, lard, some cheese, some fruit such as berries.

Pros

Cons

This diet has plenty of solid research

When you start this diet the body goes

backing up all the benefits, it improves

through a big metabolic change. It adapts

brain function, increase in energy,

from glucose to ketones for energy.

decreases inflammation, enhances

Therefore, some symptoms

athletic performance.

may occur such as: Fatigue,

Looking into a clinical spectrum

Difficult sleeping, Headaches,

its been proven to help:

Irritability, Dizziness, Muscle cramps.

Epilepsy, Type 1 &2 Diabetes,

Also in some cases, due to low fibre intake,

High blood pressure, Alzheimer’s

constipation might become a problem.

disease, Parkinson’s disease, Chronic

Therefore It is extremely important

Inflammation, Obesity, Heart disease,

to have a professional track all of your

Fatty Liver disease, Cancer, Migraines.

body changes in a safe way.

100 Master of Simplicity Magazine

Like any fab diet, Keto, Paleo or Vegan might not be for everyone... ...like a supplement or pharmaceutical drug may not be best for your body.

We are all different and have different metabolic and macronutrient needs.

A healthy diet does not always make you feel healthy... ...therefore is its best and mostly recommended to consult a registered holistic dietitian, for proper guidance on dieting, having a well balanced eating plan made for your own body’s needs.

My advice and self experience in dieting is... ...to find your own balance. Listen

tice safe exercises like long walks,

to your own body, understand its rhy-

yoga, tai chi, forest walks...nature has

thm, give it the best food choices,

major healing effects on our bodies, if

mostly fresh and local grown. Take

stress is your major issue.

time to prepare your foods, adding

No further due,

I would love to

some love and good energy, it will

share a recipe that is accepted in

end up served on a plate to nurture

any diet, well balanced in nutrients,

your body.

loaded with beneficial alkaline in-

Keep moving, our bodies were made to move and to be active, prac-

gredients that does wonders for your body well being.

(1) Ketosis is a state where the body gets energy from fat instead of carbohydrates, it is a body’s natural process to survive when food intake is low.

Master of Simplicity Magazine 101

Balance Green Smoothie Ingredients: 350ml Organic Coconut water/ coconut milk 2 cups fresh baby spinach 1/2 of fresh cucumber chopped 1 celery stalk Handful of fresh wheat grass 1/2 Hass avocado 1 scoop of green superfoods 2 tsp Maca raw powder 1 tsp green Spirulina 1/2 lime (remove outer peel and chop in pieces)

Preparation: Add all ingredients in a blender Blend in high speed for 30 seconds or more depending on blender.

Pour into a glass or bowl and add extra toppings like strawberries, coconut chips, avocado slices and hemp seeds.

102 Master of Simplicity Magazine

Master of Simplicity Magazine 103

Vegetarian food for infants family and societal balance W ords : V era B elchior & P hotography : E lement 5 D igital

The rise in the number of people who choose to follow a vegetable-based diet is notorious, in that as a consequence, there are more and more families that choose to offer vegetarian food to their kids.

104 Master Master ofof Simplicity Simplicity Magazine Magazine

In fact, child vegetarians consume a

lot

less

saturated

and

food for children in 2016, a manual

consume much more antioxidants

which clearly demonstrates that a

and fibers, which gives greater

plant based diet can bring countless

benefits to their health. Of course,

benefits for them; and on top of this

there are precautions to take. Some

in 2017 it was defined that in all public

precautions

cross-sectional

cafeterias you have to, mandatorily,

with other diets, as is the case

offer a vegetarian option to those

with iron, calcium and Vitamin D,

ordering. Then, taking into account

and others are more specific, such

all of the evidence related to plant

as the precautions to take when

based diets and good health, I think

consuming B12 vitamin, which has

it is extremely important to continue

its origin in bacteria and is found

to educate younger generations

only in fortified foods or foods with

about differences, so that they

animal origin.

can cement the spirit of cultural

are

fats

published a manual of vegetarian

“in all public cafeterias you have to, mandatorily, offer a vegetarian option to those ordering” Although the number of child

diversity and reach a point of

vegetarians is growing, there is still a

balance between family values and

difficulty with integrating them into

rules of society. This balance will

society, I’m referring specifically to

promote a learning opportunity that

a school environment, and why?

will pass on to young generations

Because this feeding option is still

the true definition of moral value

seen as a ‘negligent’ behavior on

that we so defend, and respect

behalf of the parents, which doesn’t

for the other, independently of the

match up with the reality. The

individual choices of everyone or of

Director General of Public Health

each family.

DGS https://www.dgs.pt/?cr=30703 Portuguese Law nr. 11/2017 https://dre.pt/home/-/dre/106886578/details/maximized

Master of Simplicity Magazine 105

Plants to

Balance your Health Plants can be taken in different ways, from tinctures, capsules, teas, powders‌the important thing is to respect their different properties so that we can get the most out of them.

Ginger; Elder;

Help to prevent and alleviate symptoms of constipation. Strengthen the immune system

Echinacea

and give your body a boost.

Hawthorn

Alters tension.

And Olive

A very precise combination can regulate tension, whether it is high or low. It should not be used together with medication for this purpose.

Cherry Stems

Urinary infections.

and Corn Silk

Help to prevent and alleviate symptoms associated with urinary infections such as burning, pain, heavy and bloated feelings.

Rhodiola;

Energy. Lifts moods and tiredness.

Moringa;

3 plants that shine through their adaptogenic properties and which

Ashwagandha

combine regulation of the nervous and hormonal system with a strengthening of the body and an increase in energy.

Passion Flower;

A calm sleep.

Valerian;

A light sedative effect promoting relaxation and helping with

Tilia; Lemon Balm

cases of insomnia. Regulates and calms the nervous system.

Tangerine Rind; Lemongrass; Chamomile; Peppermint;

106 Master Master ofof Simplicity Simplicity Magazine Magazine

Ease digestion.

Plants which aid digestion, reduce bloating and ease indigestion.

For teas, we must bear in mind: 1) Plants for which we use the flowering part, aerial parts, leaves, thin stems and flowers: do not boil. Place in warm water for 6 to 10 minutes and strain.

W ords : R ita R osa

2) Plants for which we use the thick stems, roots or seeds:

P hotography : N ordwood T hemes

boil for 3 to 5 minutes.

Vine leaves;

Tired legs and varicose veins

Witch hazel;

Help promote a healthy circulation.

Gotu Kola; Horse Chestnut Gotu Kola;

Reduce cellulite and liquid retention.

Horsetail Ginkgo; Rosemary

Improve memory.

Increase learning capacity. Improve circulation.

Antioxidants and vasodilators.

Althea; Sundew Liquorice Thyme; Eucalyptus Artichoke; Boldo; Dandelion;

For dry coughs.

Mucolytic and soothe a dry cough.

Phlegmy cough.

Help to clear mucus, calming your cough.

Cleanse the liver.

Help with liver and digestive problems.

Milk thistle Chamomile; Lavender; Lemon Balm; Motherwort; Ashwagandha

Help anxiety.

Help to calm and alleviate anxiety without having a dependent effect or being a strong sedative.

Master of Simplicity Magazine 107

Reusable menstrual pads Fluffy Organic & Eco reusable menstrual pads are handcrafted in Portugal.

W ords & P hotography : M arisa F ernandes

DISCOUNT

The fabrics are biological and natural, with very absorbent material that can be machine washed, and have GOTS or Oekotex 100 certification, meaning that harmful chemicals are not used in their manufacture. Thus, they avoid disagreeable odors and they reduce the duration, intensity of your period and other menstrual symptoms, provoked by the plastics and chemicals used in the disposable products.

Every towel is unique and has its own design.

The materials used in every pad vary depending on the absorption that it needs to give. So, each product is labeled with information about the fabrics used, the type of towel, type of absorption, its length, as well as other information.

They can be used day to day, during menstruation, in postpartem or for urinary incontinence

108 Master Master ofof Simplicity Simplicity Magazine Magazine

COUPON PG. 130

The benefits: More comfortable and healthy, and cause less irritations and infections.

More breathable, avoiding disagreeable odors.

Reduce the duration, and intensity of your period and other menstrual symptoms. duce the waste that goes in the trash.

More economical Much more pretty, to lift your spirits during these days.

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MODERATE

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For daily use; in the last days of

For light to moderate flows.

For very intense flows or to

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Between 23 and 26cm in length.

use during the night.

ce when using a menstrual cup

They can have two longer and

or tampons. It is between 15 and

HEAVY

more rounded edges, or just one,

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For more intense flows.

that you can wear turned towards

They can also be used at night,

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LIGHT

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cm in length.

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flow during the night.

Master of Simplicity Magazine 109

The simplicity of

Esteira W ords & P hotography : T eresa V ieira

110 Master of Simplicity Magazine

Esteira is a Portuguese shop which follows the concept of authenticity.

All of its items are artisanal. They are handmade pieces, with a lot of simplicity, but loaded with cultural heritage, memory and ancestral methods, such as the technique of making wicker baskets.

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111

In the products at its disposal, Esteira brings wisdom, Portuguese legacy and much more.

They take great care to also consider other cultures, as is the case with the ancient manufacturing techniques used in Moroccan culture.

Esteira wants to stand the test of time, in the memories of those who choose artisan.

They find timeless pieces which tell a simple story, even if with little imperfections, as all handmade things have.

112 Master of Simplicity Magazine

www.esteiraonlineshop.tictail.com Master of Simplicity Magazine 113

Instagram

@a_barefoot_warrior

@lovesconchita

@erika_lancaster_art

@eu.slow

@idapahus

@rosanaradke

@verabelchior.naturopata

@paleokitchentales

@food.for.thought.108

114 Master MasterofofSimplicity Simplicity Magazine Magazine

In search of balance short story by Susana Machado

P hotography : E manuel H ahn

Master of Simplicity Magazine 115

Raul slowed his pace. He wasn’t the only one running at the shore, that late afternoon, but he was definitely the only one who doing it in a suit and tie.

He stopped finally. His breath, still fast, exposed the frenetic rhythm that his heart was beating. The same rhythm to which the thoughts flew around his mind. He looked toward the beach, to the sea and to the sun, which wasn’t hesitating to set behind the horizon. He couldn’t remember the last time that he left work during day time, let alone the last sunset he has witnessed.

Also for the first time in a long time, he allowed himself the care of observing all that was happening around him. On the sand he saw a man, picking up trash… a beggar, surely… on a rock, a young woman with a camera in her hand, who looked like she was doing some kind of meditation. Further on from them, one or two walkers or runners passed, always in a fairly hurried pace. What were they doing there? Why had they chosen this place, this time?

He thought about his own motives. He finally loosened his tie and the gesture brought back a little calm to his breath.

It was so long since he’d be wearing it he almost didn’t know how to exist without it.

In recent years, Raul had dedicated his life almost exclusively to work. He spent more than 14 hours in the

116 Master Masterofof Simplicity Simplicity Magazine Magazine

office, always leaving at nighttime, he always brought something home to do, never turned off his cellphone as he had to be contactable 24 hours a day. Meals were always taken quickly between meetings or during them. Or, in fact, in front of the computer.

His vast circle of friends, formed since his college days, was getting more and more thin. Girlfriends were rare…at the moment, non-existent even. As much as it pained him to admit, he had little life left, outside of work. And was this really life?

He looked around himself again and realized that he had almost never had contact with nature. Even the plant that he had put in his office was artificial, as all the previous ones had died.

The doubts began to rise, a few weeks before, when he started to have small panic attacks. He would get into the lift feeling his chest beating, the palms of his hands sweating, the air failing him. The doctor whom he consulted confirmed that he was, probably, suffering a ‘burn-out’ process, that he needed to calm his rhythm, find a more balanced life.

Not what he wanted to hear…not what he had time to hear!

Until that day. There were still a few hours before his work-day ended, but purely and simply he could just not stay there.

Master of Simplicity Magazine 117

He left running, like someone escaping a disaster. And, in truth, this is what happened: he fled from the disaster into which his life had turned. A prison.

For some reason, he had a desire to talk to the girl. She looked so calm and serene, just as he wanted to feel at that moment.

Maybe she can tell me the secret to a balanced life”, he thought.

- Hi...

She, who up until now had not observed his presence, turned her head and replied, in the same manner.

- Are you photographing this beggar? Why? - How so? She asked, surprised.

- What interest could a man picking up trash on the beach have? Surely you can find prettier pictures…

She laughed. Without malice, without judgement, but he did feel a little humiliation at the laugh.

- I believe that this ‘beggar’ as you call him, is more interesting and important than any businessman. He has already taught me many things, just by being there, picking up trash.

- Seriously? He asked incredulously...

- It was with him that I learned to meditate, for example.

118 Master Masterofof Simplicity Simplicity Magazine Magazine

And to contemplate…to recognize the beauty of silence and the moments spent alone. I already photographed him a while ago, you see? In the beginning, I thought like you…but with more time I started to see things another way…I don’t know who he is, nor why he does this, but I can tell you that he does it with passion. With a dedication that taught me to give more value to the little things. You know, I think that most people think he is nutty, or a lunatic, but for me, he is one of the most lucid and balanced people that I’ve ever met.

He lives in the here and now…how many of us could say we know how to do this?

- Really...I never imagined...- he laughed – Do you know something? I think I too need to learn something from him.

Definitely, I need a little more balance in my life. Do you mind if I sit next to you?

- No. It is always noble to have the humility to recognize that you need to learn and change. Who knows, maybe we’ll learn something from one another?

- Who knows…I never introduced myself, sorry. I’m Raul.

Raul Dias.

- I’m Maria. Just Maria – She smiled.

And, for the first time, Raul saw that simplicity could be something completely extraordinary.

Master of Simplicity Magazine 119

Nanette Saylor USA

I find balance through daily

Learning to let go is a very im-

reflection. Listening for my Inner

portant lesson. Release anything

Wisdom. I capture my thoughts

that no longer serves you to make

in my journal, practicing Julia

space. Use your creative super

Cameron’s Morning Pages. And I

-powers. Take deliberate action

always remind myself, there can

- make conscious, powerful choi-

only be one #1 most important

ces. Dream. Be present. Begin

thing in my business and my life

anew each day. Most importantly,

today.

give yourself permission to play!

www.wisewellwomen.com

A balanced life is when my

Grace Mendez

tentionally prioritizing .

priorities are being prioritized and

Know what you value most and

getting the attention they need

why. When you establish your

and deserve. If it’s my husband,

values making a physical list of

my son, my home, friends, family,

prioities will help keep you on

each thing or person is taken care

track with how you’re spending

of. I find balance in my life by in-

your time.

USA www.gracenmendez.com

A balanced life means being holistically healthy.

Holistic re-

cise every day, I take time out for

fers to the whole person - eating

myself and I spend time with my

healthy food, exercising regularly,

family and friends.

practicing

Alexandra Hill Australia www.evolutionthrunutrition.com

120 Master of Simplicity Magazine

te, I eat a vegetarian diet, I exer-

stress

management,

Eat healthy food - exercise daily

having a strong mindset, self-es-

(even a 30 minute walk), meditate

teem and sense of self.

(even for 10 minutes), reconnect

I consistently and consciously practice holistic health: I medita-

with yourself, make time for family and friends.

Krista Dickson Canada www.kristadickson.com

To me, having balance means

those things, it becomes way too

enjoying and having time for all

easy to let my business creep

the different segments of my

into any inch of white space, and

life: my business, my personal

suddenly I’m working 24/7 and

relationships, my hobbies, my

my “real life” has fallen to the

health and fitness, my self-care.

back burner.

It means not letting one of these

I would suggest creating a list

areas completely take over my

of all the things you love to do

life and suck time away from the

and the things that make you

others.

feel happy and fulfilled, and

Because I’m someone who li-

then schedule those things in

kes to plan things, I use a calen-

each and every week. This could

dar in my bullet journal to map

be time spent with family and

out my work schedule, my so-

friends, time spent taking care

cial activities, and time I set asi-

of yourself, time for going to the

de for self-care (taking a bubb-

gym or practicing yoga — whate-

le bath, going for a massage, all

ver it is that you need to do to

the little things that make me

feel your best, add those things

feel good).

into your calendar so you aren’t

As an entrepreneur, I’ve found that if I don’t schedule in time for

For me a balanced life, means being my own boss and able to do

Amy Evans United Kingdom www.25hoursolutions.com

tempted to pass them up when work (or life) gets busy.

my dreams and not somebody elses.

the small things with my children

You still need structure and

and husband. Working alongsi-

a routine. I plan the night ahead

de my family unit, allows me to

what I am going to be doing the

see our children learn every day,

following day, which allows me

see them take their first steps all

to balance my business work,

whilst building a business to pro-

clients work and my family life.

vide for our/their future.

For me keeping balanced is al-

I am more in tune with my desi-

ways making sure the day doesn’t

res, my body feels more balanced

just run away from me, otherwise

and whole for working towards

I have lost my balance.

Master of Simplicity Magazine 121

What does a balanced life mean?

“Do you know that expression: “the way is done walking”. Well, the balance, too.

Be attentive and present every day.”

by Ana Oliveira

“ For me having a balanced life means to be in tune with ourselves“

by Ana Maria

“A balanced life consists of being content with what you have, with the people who are part of your life, with your lifestyle, with who you are. A balanced life is a life without despair, without vices, without agonies and unfounded needs.”

by Noelle Goulart

Share your photo by using the hashtag

#mosmagazine

Thank you!

Phoebe Lourdes (United Kingdom) @phoebelourdes

122 Master of Simplicity Magazine

Seven Top Tips for a balanced life W ords & P hotography : K itty D ube

I am Holistic Lifestyle Coach and

I am a mum of two, starting my own

the reason for going on this path is

business and Im a Therapy Technician

because both in my personal life and

in

consultations with clients I advocate for

health physiotherapy. So my life needs

the end result being a feeling of “wholly

balance.

the

orthopaedic

and

women’s

abundance”. So a balanced life to me

I get things done in a systematic way

entails nurturing the triad; mind, body

and I’ve built a mindset that has helped

and soul by choosing actions for ones

me evolve into a person that gets things

highest good.

done, no excuses.

A few months back I was listening

I have a 7 step routine

to Jim Kwik he says “you win the first

to jumpstart my day in order to

hour of the day, you win the day”, this

get a work-home-love balance.

is now one of my favourite positive affirmations.

Master of Simplicity Magazine 123

That’s my favourite South African tea rooibos it’s aromatic and it’s calming and gives me that sense of being home.

1. I am a fan of feng shui, so I’ve created a home environment that reflects my idea of zen; I wake up to this daily and it makes me feel relaxed.

2. I do a silent thank you prayer alongside my gratitude & manifestation practice.

124 Master Masterofof Simplicity Simplicity Magazine Magazine

3. I journal my ideas, thoughts, fears, achievements... the whole lot, it’s good to take stock then at the end of the week i reflect & or celebrate.

4. I go for daily walks, and I meditate occasionally and I do yoga twice a week.

5. I eat well and drink lots of water, it keeps my energy up and my body hydrated.

6. I have days just for family and friends, no work!

I also take some “me” time away from babies & daddy, even if it’s 30 minutes reading alone or staring blankly at the sky.

7. I don’t penalise myself for days when I’m low or not functioning at my best I acknowledge it but a friend recommended the emotional freedom technique (tapping) it seems to work but I’m no expert, if all fails I just dance to music.

Master of Simplicity Magazine 125

NASCER E CRESCER VEGETARIANO

by Vera Belchior Guide to vegetarian feeding in early infancy.

Useful and easy to read, with weekly food plan and information based on scientific investigations. www.verabelchior.com/nascer-crescer-vegetariano

THE ONE THAT IS ALWAYS NEAR

by Ida Pahus It is a devotional book with a piece written for 31 days. It is full of personal stories and reflections. www.amazon.co.uk/one-who-always-near/dp/149293173X

126 Master of Simplicity Magazine

Portuguese EcoHouse EcoCasa

Portu-

guesa

(Portu-

guese

EcoHou-

se) is an online platform that connects users to thousands of pro-

“Musas�

fessionals from all over the world.

When the theme is housing or sustainable construction, in addition to all kinds of inspiration and tips, you can find the right professional to design

...is a Portuguese podcast made by woman, for woman.

Its intention is to sow and nurture

the house of your dreams.

inspiration,

More information:

dence, inner strength and self-love,

www.ecocasaportuguesa.blogspot.pt

motivation,

self-confi-

supporting women to (re)find their own voice, to make their dreams a reality and live according to who

Mother & Leader in

they really are.

Every week, a new Musa-Woman

You was

shares her unique story, detailing her

born of a group of

journey towards finding herself and

mothers,

becoming overwhelmed with who

This

project

entrepre-

neurs on their own,

she truly is.

with freedom of time and a financial vehicle that

Premiere in August 2018.

allows to have options.

More information:

We want to create a world where parents can

www.sofiadeassuncao.com

be parents, entrepreneurs, workers and still have time for themselves. Being aware that not all mothers and fathers have this option, we resolve to spread the word, extend the project and open doors to everyone who want to join us.

More information: www.teamway.pt/index.php/mother-leader-in-you

Do you have any news you would like to see here?

Send email to: masterofsimplicity@gmail.com

Master of Simplicity Magazine 127

AGENDA

Retreat

Festival

128 Master Masterofof Simplicity Simplicity Magazine Magazine

AGENDA

Workshop

Courses and Volunteering

Master of Simplicity Magazine 129

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Master of Simplicity Magazine 131

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132 Master Masterofof Simplicity Simplicity Magazine Magazine