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    Here’s How To Actually Practise Mindfulness And Unlock Inner Peace

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    We’ve got some good news. While you may feel that mindfulness is a a lot to get a handle of, the truth is you already practise mindfulness in other ways all the time. For example, you’re mindful when you need to change lanes, or when you use an oven mitt so you don’t burn yourself.

    So why not try intentionally putting some mindfulness techniques into practice? We’ve got everything you need to know right here in one place so you can click away from this article a whole lot more zen.

    What Is Mindfulness?

    Based on Zen, Vipassanā, and Tibetan meditation techniques, the concept is over 2 500 years old and has been practised over countless generations. It’s the practice of being aware and conscious in the present moment, calmly acknowledging and accepting your feelings and is used as a technique in therapy. This awareness has opened the door for thousands of pieces of literature on the topic because it works so well.

    3 Books To Read About Mindfulness

    The Power Of Now by Eckhart Tolle

    Wherever You Go by Jon Kabat-Zinn

    The Miracle Of Mindfulness by Thich Nhat Hanh

    READ MORE: These 3 Mental Exercises Can Help You Find Your Purpose In Life At Any Age

    What Are The Benefits Of Mindfulness?

    Studies reveal a direct link between mindfulness practices such as meditation, breathwork and yoga, and an array of health benefits.

    Mindfulness Can Lower Your Blood Pressure

    A 2022 study in the Journal of Tehran University Heart Centre found that mindfulness meditation “showed a significant reduction in the mean blood pressure, stress, depression and anxiety scores, as well as a significant improvement in different aspects of quality of life in patients.” Fabulous news!

    It Can Reduce Inflammation

    A 2019 study found that mindfulness meditation helped the brain manage stress – a known inflammation trigger – and therefore could reduce levels of inflammation.

    Mindfulness Can Promote Better Sleep

    A 2018 study found a promising correlation between mindfulness practises and better sleep with less disturbance. Other experts believe it might even help fight insomnia, too.

    It Can Help You Recover Quicker From Stress

    While it’s kinda the whole point for mindfulness to nix stress, it could also help you bounce back from current stressors. That’s likely because mindfulness equips you to better respond to stress, helping you recover from it faster.

    It Can Positively Influence Willpower and Interpersonal Relationships

    Studies have found that when you practise mindfulness, your ability to react to relationship stress is better. Also, your satisfaction in relationships improves.

    It’s Good For Your Immune System

    Physically, mindfulness practices enhance immune functioning and foster greater bodily awareness.

    It Can Shift Your Mindset

    When you practise mindfulness, a few great things happen. “Mindfulness is more than just a practice,” says Cami Barausse, Head of Yoga at Virgin Active. “It’s a whole mindset shift.”

    It Can Give You Emotional Balance And Mental Clarity

    “For many, it has offered a transformative pathway towards mental clarity and emotional balance,” says Barausse.

    It Can Help You Handle Pressure

    “Mindfulness can empower you to navigate through life’s daily pressures with composure, ensuring that you view challenges as transient phases,” Barausse explains.

    It’s Great For Fitness Enthusiasts

    Additionally, mindfulness offers a plethora of performance benefits for sportspeople and fitness enthusiasts. For athletes, the holistic benefits derived from mindfulness practices can be especially pronounced. Personal trainers and coaches often encourage daily mindfulness and meditation to boost their overall performance and recovery.

    READ MORE: How To Turn Those Forgotten Resolutions Into Attainable Goals

    How To Practise Mindfulness

    “Incorporating mindfulness into one’s routine can be a game-changer for anyone looking to elevate their wellness journey,” says Barausse. For her, it can be as simple as incorporating the practice into your everyday life.

    “Dedicate a few minutes each morning, during a break, or before sleep. Find a quiet space, focus on your breathing, and gently acknowledge your thoughts before bringing your attention back to your breath. This simple practice can anchor you in the present, enhancing your day or preparing you for restful sleep.”

    But if you’re not quite ready to be alone with your thoughts, these activities can help you settle into the present moment, too.

    1. Practise Mindfulness With Yoga

    “The social aspect of mindfulness as a group makes it a validating, often profound experience, which many people find spiritually significant,” says Barausse. So head to your local gym to try out a yoga class.

    By focusing on your breathing as you work your way through each pose, you allow yourself to focus only on the present moment – which in itself is an act of mindfulness. Allow other thoughts to melt away and focus only on your breath, each moment, and how it feels.

    Want to get started at home? Try this easy 15 minute yoga flow.

    2. Try Walking Meditation

    If it’s hard to sit in one position while focusing on creating mindfulness, so why not try a meditative walk? During the walk, focus on your breath, the air and objects around you.

    And if you want to level up those walks, why not take on our WH Walking Challenge right here.

    READ MORE: 18 Mental Health Books For Anxiety, People-Pleasing And More

    3. Use Journalling

    Nothing forces you to zero in on your emotions quite like flooding the pages of your diary with your thoughts. While you’re writing, you’re forced to focus on the words you’re creating, which creates mindfulness. You can also take note of the texture of the paper, the way the ink flows, and where in your body you’re holding tension.

    Want to get started? Here are 15 wellness journals you can buy right now.

    4. Do Crafts

    Any activity that requires you to use your hands and stay focused on your given task is a gateway to mindfulness. Keep yourself from wondering thoughts by focusing on the task at hand, like perfecting your brushstroke as you paint.

    5. Eat Mindfully

    Not only is this a healthier way to consume food, it also has mood benefits. While chewing, focus on the feel of your food, the way it smells and how it’s filling you up. You’ll be surprised to see you’ll likely eat less, too.

    6. Try An App

    Mindfulness and meditation apps help you settle into the OG meditation practice. They’ll also let you customise things like the voice, listening time and more. Try apps like Headspace, Calm or Insight Timer.

    3 Mindfulness Apps To Download

    Headspace app

    Calm app

    Insight Timer More

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      Art Curator Lerato Bereng-Moji On How Self-Honesty Improved Her Mental Health

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      Moving to a new environment in hopes of levelling up your career or life can go either way. Sometimes, it may take longer for the grass to finally be greener on the other side. That was the case for Lerato Bereng-Moji, an art curator, director and co-owner of the Stevenson Gallery, who soon learned that studying and living art were two different concepts.

      The Root Cause

      Right after graduating with a degree in fine arts from Rhodes University, Lerato joined the art scene in Cape Town. It was here where she met her art heroes and cut her teeth working in curatorship. Coming from Maseru in Lesotho, Lerato found both Cape Town and the art scene overwhelming. “Coming to Cape Town, which is kind of a mega art city, everything was a lot to take in,” she muses.

      READ MORE: How To Actually Get Better At Talking To Yourself

      “I was super starstruck when I first arrived. I remember finally meeting someone like Penny Siopis, an honorary professor at the University of Cape Town’s Michaelis School of Fine Art, whose art we’d studied in school.” Still, she found the city a tad intimidating, which took a toll on her mental health. “Cape Town is a very Eurocentric city for starters, and has a very different landscape from many African cities,” she explains.

      “While learning a lot – and I’ll always be grateful for that experience – I also found it incredibly alienating.” Lerato also struggled with resonating with the art in Cape Town.“I found that the predominant voice [in most of the art] was really unfamiliar to me. It was difficult to find my own voice and to figure out who I was, and what I wanted to do creatively in a space that had very little that I could add to my experience.” In this way, Lerato felt not only far from home geographically but conceptually, too.

      The Tides of Change

      Then in late 2010, an opportunity to travel to Joburg for a conference presented itself. At the spur of the moment, Lerato decided not to book a return ticket. “I was offered a return ticket and I kind of impulsively decided to ask for a one-way,” she recalls. She didn’t know much about Joburg at first, but grew to love it. “I really enjoyed the energy and hustle of the city and most people here are migrant labourers like myself,” she points out.

      READ MORE: Fall Asleep Faster With These 7 Hacks For Better Sleep

      Lerato started hustling to find work in the Joburg art scene, while enjoying the new Afrocentric space that spoke to her. “You immediately encounter Joburg with a punch in your face and I appreciated the honesty of the city,” she shares. Not only that, but Joburg is only a mere four-hour drive to her home country.

      In late 2013, Lerato also completed a Masters thesis, centred on Lesotho, which was met with great appreciation. “I called it Conversations at Morija. The first iteration happened in 2013, and again in 2015 and 2017,” she says. Another was held in October this 2023 around Lesotho’s Independence Day, and will centre on her recent exhibition and book How to Make a Country.

      “I now understand that the only way to make it, or to make something of myself in the world, is if I’m entirely honest,” she muses. And that’s a liberating lesson that she’s since carried into all aspects of her life!

      Parting Shot

      2010…The year Lerato learnt that Joburg was exactly what her mental health needed.

      READ MORE: TV/Radio Presenter Rorisang Thandekiso On The Moments That Defined Her Path Forever

      Best Lesson…“So often, we try to fit ourselves into the moulds that are presented as what has already been, but we’re not here to occupy spaces of what’s already begun.”

      11…The approximate number of art exhibitions Lerato has curated in her career. More

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      Artist Lauren Baker on creating a captivating installation for Kintsugi Space

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      Discover the transformative power of Kintsugi Space, Abu Dhabi’s pioneering women-only sanctuary, where renowned wellness practitioners and artists converge to celebrate the art of healing and renewal, highlighted by Lauren Baker’s captivating installation. In an exclusive interview with Emirates Woman, Lauren discusses the captivating installation “Letter From The Universe” in depth. What do the first 30 minutes of your day look like, your morning routine? The first 30 minutes of my day is a sacred ritual. A mindful start serves as the foundation for the creative energies that will unfold throughout the day. I often start with drinking my greens supplements and a brief meditation. Then I take myPomeranian puppy called PomPom, with an Earl Grey tea, for a short stroll. Being with nature gives me so much inspiration and grounding. I do a few yoga stretches and some Kundalini breathing and then I enjoy a blast of cold before a warm showeram then on my way to the studio. The reality is that this doesn’t happen every day as my work can be all-consuming with longhours, yet I aim to maintain my ideal routine as best I can – it’s the little things that make life beautiful. Can you talk us through your career journey? My early years were marked by a fascination with the interplay of light and shadow, and the intricate dance of energy that permeates our existence. My degree is in Business, Psychology and Sociology, then as soon as I had the epiphany that I was an artist (whilst in the Amazon jungle) I did an intensive master’s in mosaics in 2011 and then studied Site Specific Sculpture in 2017. However, it was during my travels around the world in which I was inspired by diverse cultures, spiritual practises, and the natural world, I began to infuse my work with a sense of transcendence and interconnectedness. My art became a conduit for exploring the invisible threads that bind us all. Some highlights include exhibiting at the most prestigious institutions including the Tate Modern, V+A, and Tate Britain. As my portfolio grew, so did the recognition of my work on a global scale. My most meaningful work was my first ‘Letter To Mother Earth’ at Tate Modern, which involved a ten-metre letter as an open apology to nature on behalf of humanity. I was commissioned to create two large-scale public installations in the UNESCO-protected desert in AlUla, Saudi Arabia inspired by the Sun and the Moon, and the most exciting to date is the recent 25-metre ‘Letter From The Universe’ at Kintsugi Space in Abu Dhabi. The 25-metre letter sculpture at Kintsugi is truly inspiring. Can you share more about the creative process? The initial spark of inspiration emerged from the concept of being one with the universe and receiving a message from a higher realm of consciousness. I meditated and wrote a special letter and recorded the frequency of my voice into sound waves, before creating the sculpture and, painstakingly, painting gold sound waves across both sides of the 25-metre letter, over a period of a year. The installation involved slowly pulling the letter up using a winch system, traversing seven staircases. The moments of securing the sculpture to the ceiling, 25 metres up on elaborate scaffolding, were intense. I was in the zone with my team and Donna from Studio Feel, and I forgot to breathe at that point, letting out a sigh of relief as it went perfectly to plan. It was worth the challenge to see the piece suspended and I took delight in seeing the 360-degree views that the staircase provides. It has a feeling of infinity as you gaze to appreciate it cascading all the way to the floor. The activation of energies from the seven chakras and the focus on inner peace are intriguing aspects of your sculpture. Could you elaborate on this? The content of the letter is an activation of the energies of the seven chakras and our collective higher purpose of harnessing inner peace, as well as inspiring peace within the world. Our first responsibility is to seek peace within ourselves, then we offer it to others. The letter was created as an activation to cultivate mindfulness, balance, gratitude, happiness, inspiration and ultimately peace. Universal frequencies contained within the letter form an energetic code, exploring energies from the seven chakras and expressing the internal journey that can lead one to fulfilment, peace and light. How did you ensure that your artwork resonated with Kintsugi’s values and the overall vision for the holistic space? Creating artwork for Kintsugi Space, with its deep commitment to wellbeing, spirituality, and aesthetic harmony, was a profoundly enriching experience. The installation needed to seamlessly integrate with the spa’s ambience. I drew inspiration from the spa’s design elements, such as the use of natural materials, soothing colour palettes, and minimalist yet elegant aesthetics. In terms of wellbeing, my artwork became an extension of Kintsugi’s commitment to nurturing the mind, body, and soul. The calm colours and flowing gold text create a visual sanctuary within the space. The piece was designed as a catalyst for relaxation and introspection, contributing to the overall wellbeing experience of the visitors. With its spiritual abstract message and its enormity in scale, the artwork aims to evoke a sense of transcendence and connection to a higher, more profound dimension. Your artistic practice explores symbolism, higher realms of consciousness, and nature. How do these themes play a role in shaping this installation? Sound wave symbolism formed the core of the installation, transforming the large letter into a vessel of meaning. As a symbol of communication, the letter became a channel for a profound conversation, expressing universal messages and interconnected energies. It wove a story that went beyond its literal form, inviting viewers to engage with the cosmic language it held. Inspired by higher realms of consciousness, the installation aimed to provide a transcendent experience. The immense size of the letter sought to create a feeling of expansiveness, urging viewers to look beyond the ordinary and connect with their higher consciousness. The design of the letter incorporated natural forms and textures, mirroring patterns found in the natural world. The 25-metre letter metaphorically served as a gateway, encouraging individuals to transcend their immediate surroundings and connect with the vast universe. Collaborating with Studio Feel adds another layer to the project. Could you share more about this? Donna Tzelepis, the visionary behind Studio Feel, has been an absolute joy to work with. Her passion for art and dedicationto curating a space that speaks to the soul is infectious. The unique approach of focusing on women-only artists brings a distinct perspective to the project. It’s a celebration of the diverse voices, stories, and artistic expressions that women bring to the table. This intentional curation not only fosters a sense of inclusivity but also adds a layer of empowerment to the overall narrative of the installation. With both Kintsugi, Studio Feel and I had a beautiful alignment of visions. The two-year timeline of the project speaks to the commitment and dedication invested in its realisation. Creating site-specific art at 25 metres above the ground involves a lot of health safety and preparation so the collaborative journey becomes an integral part of the artistic process. The commissioned artwork aims to cultivate mindfulness, balance, gratitude, happiness, inspiration, and peace. How do you envision visitors experiencing this? Envisioning how visitors will experience and interact with the piece involves creating a multi-sensory journey. The sheer scale of the 25-metre letter draws attention, immediately prompting a sense of mindfulness, encouraging viewers to be present at the moment. The symbolism within the letter, coupled with the curated soundscape of my voice revealing the message, infuses the space with an aura of gratitude and joy. The message is an invitation for visitors to embark on an inward journey. The soundscape reveals a message of truth and higher purpose, and acts as a meditative anchor, envelopingthe space with a sense of peace. The installation invites introspection and connection with a higher purpose. Each visitor becomes an active participant in this experience, finding moments of reflection, inspiration, and connection within the layers of messages in “Letter From The Universe”. Kintsugi Space embraces imperfections, believing they lead to strength, beauty, and resilience. How does your artwork embody or reflect these values? The powerful message within the artwork aligns with Kintsugi’s philosophy, emphasising the transformative nature of imperfection. References to the “energetic code” and “internal journeying” support the idea that imperfections can bring about positive change. The mention of one’s “personal map” recognises life’s imperfect paths, turning them into valuable lessons. Inviting chakra energy centres to unravel symbolises releasing imperfections, aligning with the spa’s belief in inner harmony. The idea of spiralling in a dance with the divine suggests imperfections are essential elements in the journey to alignment. “Letter From The Universe” embodies Kintsugi values, portraying imperfections as a source of transformation and enlightenment. This is The Authenticity Issue – what does being authentic mean to you? As an artist working on themes of symbolism, spirituality and the higher realms of consciousness, in the public eye, being authentic is important. It involves a willingness to be vulnerable and open about my creative process, inspirations, and the challenges faced along the way. It involves staying true to the essence of the themes explored, even when faced with external expectations or trends. Authenticity acknowledges that the artistic journey, like life, is imperfect. It involves an ongoing commitment to self-discovery, vulnerability, and the sincere expression of profound themes. It involves embracing the ebb and flow of creativity, acknowledging mistakes, and finding beauty in the imperfections. – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram Images: Supplied More

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      6 mental wellness clinics for a therapy session in Dubai

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      Life by Sarah Joseph 1 hour ago With the high-pressure society we live in, mental health is quite often an overlooked subject. To delve into the matter, it’s important to provide an opportunity for people around the world to make mental health care a reality for all. As the UAE continues to break the stigma surrounding this, mental health clinics have gained popularity to address factors surrounding depression, fatigue, anxiety, panic attacks and more. With the previous outbreak of COVID-19, several clinics have adapted to Zoom healthcare services, adding a new meaning to virtual sessions, along with in-person sessions as per usual. If you, or anyone you’re aware of, might require these services, Emirates Woman has curated a guide to all the mental health clinics here in Dubai. The LightHouse Arabia With a team of over 30 psychologists to address different areas in one’s life, The LightHouse Arabia provides high-quality services to help with a wide range of mental health and well-being challenges. From adoption support to psychotherapy, the in-depth sessions make it one of the leading mental health clinics in the UAE. With various events hosted every month, the interactive sessions make it helpful for people to address their problems in a community-driven environment. Located in Villa 1, Al Wasl Road, Al Safa 2, it’s open daily from 8am to 8pm with Fridays being closed. For more information visit lighthousearabia.com Priory Wellbeing Centre Each treatment programme is tailored to the specific needs of each individual ensuring the best possible outcome is achieved. Knowing that everyone has a different pace, the sessions are tailored to each person’s potential in their own time. With a team of professionals, the therapies provide an experience to suit each patient. From cognitive behaviour therapy to individual therapy, the clinic helps everyone to work through their problems and discover more about themselves. Located in Dubai Healthcare City, Block F, it’s open on Sunday and Monday from 8am to 7pm, Tuesday and Wednesday from 8am to 6pm and Thursday and Saturday from 9am to 5pm, with Fridays being closed. For more information visit priorygroup.ae Thrive Wellbeing Centre In a judgment-free environment, this clinic helps clients accomplish their goals while supporting them in a warm, empathic and seamless manner. Combining the latest research, the professionals know that mental health is just as important as physical health. From parenting support to individual therapy, the expert psychologists support people through a range of challenges including depression, anxiety, grief, relationship issues and trauma. The clinic also conducts a host of workshops for people together in a group. Located in Office 706-710, HDS Tower, Cluster F, it’s open from  Saturday-Thursday: 9am–8pm and Friday: 9am–5pm. For more information visit thrive.ae Wise Mind Centre This clinic is committed to building a sense of community and belonging ensuring that anyone who visits is never treated as an outsider. Creating a confidential space to explore and harbour lasting change, Wise Mind Center ensures its clientele is kept small for quality over quantity. With individual access to each therapist, the services are provided in Arabic, English and Dutch. Located in Lake Central Tower, 1209, Business Bay, it’s open daily from 10am to 8pm, except Friday’s are closed. For more information visit wisemindcenter.com American Wellness Centre As the ever-increasing societal pace wears people down, the clinic was born to make the brunt of modern life a lot easier. This multi-specialty clinic ensures every session is carefully tailored as per the customer’s surrounding concerns. From mindfulness training to parenting skills training, both children and adults are looked after in a safe environment with highly qualified experts. Located in Al Faris Building 39, Dubai Healthcare City, it’s open from 8am to 10pm. For more information visit americanwellnesscenter.ae Camali Clinic With a step-by-step guided programme created to address any challenges, the clinic creates a personalised schedule to overcome each obstacle. By identifying the root cause of each patient’s personal challenges, clinically proven counselling sessions provide a holistic approach to addressing its client’s mental health. Various emotional and behavioural issues are addressed with love and support. With two locations, it’s situated in Block A, Ibn Sina building no. 27 in Dubai Healthcare City and Cluster M, HDS Center, in JLT. For more information visit camaliclinic.com – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram Images: Supplied & feature image: Unsplash @priscilla-du-preez More

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      Could Bed Rotting Be The Answer To Your Self-Care Struggles?

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      New Age, TikTok wellness trends will have you believe that everything your parents taught you about waking up early daily and making your bed is as irrelevant and outdated as a feature phone. Take for instance the latest fad: bed rotting (the tag has garnered more than 2 billion views on TikTok)!

      Ever had those weekend episodes where your eyes are wide awake (yay, new day!), but your body tells you that it doesn’t feel like leaving the bed. So, you end up eating, reading, catching on the latest season of Love Is Blind, taking calls, mindlessly browsing the rabbit hole that is the ‘net – all from comfort of your bed! Yep, you may have done this a couple of times already but thanks to GenZers redefining life as we’ve always known it via TikTok, the trend now has a phrase. What you call being consciously unproductive your grandmother may call pure laziness – but however you see it, let’s delve deeper into what ‘bed rotting’ a.k.a. ‘much-deserved rest’ entails – and how to do it right!

      READ MORE: 5 Reasons This Mauritius Holiday Is A Wellness Dream

      What You Do In Bed Matters

      Granting yourself a lazy day every once in a while is purely warranted and is no new concept. However, equally important is knowing when bed rotting is totally healthy and when it’s feeding into your existing mental health issues. “If, for instance, you’re already struggling with basic day-to-day functions and you’d rather sleep than face certain emotions head-on, sleeping or spending more time in bed could signal depression and other mood disorders,” explains counselling psychologist Selloane Molalogi-Makau, adding that if you’re constantly feeling lethargic and feel safer spending time in bed than anywhere else, perhaps it’s time to seek professional help.

      If, however, there is nothing alarming about your behaviour and you function just as well when you’re not cooped up in bed, Molalogi-Makau, suggests setting time limits to how much time you’re going to spend ‘bed rotting’ could be a good idea. For instance, are you going to use that time catching up on to-do list items that you didn’t get to in the week or are you immersed in a book whose storyline literally transports you to another world?

      “Just be careful not to indulge in anything that could upset you, stress you out or make you feel like your bed is safer than being out there in the world,” warns Molalogi-Makau.

      A February 2023 study by the University of Bath found that “long-term inactivity significantly increases blood sugar levels even if you reduce your food intake to avoid gaining weight.” While another pilot study published in the National Library of Medicine found that there was a correlation between “sleeping or lying in bed all day and an increased risk of stress and depression, systemic inflammation and other psychological and cardiovascular ailments.”

      READ MORE: Banesa Tseki On How Yoga Gave Her A New Lease On Life

      Bed Rotting Done Right?

      Durban-based psychologist Lindani Mnyaka believes that there’s nothing sinister with bed rotting – provided it’s done once in a blue moon, as opposed to regularly. He does, however, add that nothing adds meaning to our lives such as kicking that duvet cover and being up and about creating a life of meaning. He also highlights the importance of constantly checking in one’s mental health state, so as to avoid sinking into a mood disorder without being aware of it.

      Changing your sleep schedule drastically ultimately does more harm than good for your mental and physical health, says Mnyaka. Per a 2019 Harvard Health report, “too much sleep can lead to too little energy.” Why is that? “Because it appears that any significant deviation from normal sleep patterns can upset the body’s rhythms and increase daytime fatigue,” according to the report. That said, Mnyaka agrees with Molalogi-Makau re: setting a limit to how much time time you’re going to spend in bed, as well as mapping out exactly what you’ll be doing.

      Among some of the activities he suggests are reading, watching a series, colouring in, sewing in buttons (time to own a sewing kit!) or a catch-up video call with a loved one. “It’s also very important to mention that just because a health trend has attracted billions of views doesn’t necessarily make it a healthy solution. People really need to start scrutinising

      READ MORE: 20 Fitness Apps To Kickstart Your Wellness Journey

      A Problematic Title, Maybe?

      Perhaps worth asking is – why is resting referred to as rotting, when the former is actually a good thing (and especially when self-care/resting comes in many forms? What’s self-care to one person may not work for another individual and such is the case with many subjective practises. TikTokers are probably rolling their eyes this very minute and thinking – what’s in a name, anyway? If there’s anything that we should take away from the bed rotting trend, it’s that aimless and unplanned rest – especially in a culture that praises busyness over relaxation – is completely healthy and okay. We’re allowed to take care of ourselves, the best way we know how. More

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      TV/Radio Presenter Rorisang Thandekiso On The Moments That Defined Her Path Forever

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      TV/Radio broadcaster and speaker Rorisang Thandekiso’s biggest turning point came in Grade 8. Vocal from a very young age, Rorisang often got into trouble for being too opinionated or mediating a fight between classmates, for instance. “So much so that the principal called me Winnie Mandela. My mother would get called in because I talked a lot,” she recalls.

      The ‘talking’ started affecting her marks via the school’s demerit system, where for every wrongdoing, points would be deducted from the learner’s final year mark. “At the end of Grade 4, I received two report cards – one with my actual marks, where I’d passed, and one where the demerit points had been deducted and I’d failed. The school went with the latter report card, meaning I had to repeat the Grade 4.”

      READ MORE: How One Woman Overcame Diet Pill Addiction And Reclaimed Her Life

      Nothing But A Minor Hurdle

      Livid, Rorisang’s mother wanted to take her daughter out of the school, to which her grandfather advised: “Don’t, it will shrivel her up forever!” That year, Rorisang repeated Grade 4 and vowed to keep silent, which killed her confidence and made her feel as though there was something innately wrong with her. 

      Fast-forward to Grade 8…Rorisang’s English teacher would always sing her praises on just how well she narrated stories and carried out her class presentations. “That year, he encouraged me to enter the English Olympiad competition that was actually meant for Grade 11 and 12 learners. I won and we only declared afterwards that I was, in fact, in Grade 8,” she shares, adding that in that moment a light bulb went on in her head. 

      READ MORE: 10 Wellness Quotes By Miss SA Natasha Joubert (That We Absolutely Loved!)

      Feeling Seen

      “Winning the English Olympiad competition made me feel seen and reaffirmed that there had been nothing wrong with me throughout primary school. The competition celebrated me for having an opinion. All of a sudden everything that I loved – engaging, debating and trying to change the world through my opinions – suddenly had a place to live,” she enthuses. 

      As a result of wanting to be an agent of change, Rorisang studied International Relations after matric. And even though she didn’t get to change the world through championing policies – being cooped up in an office was just not for her – she did find another platform when the yesteryear children’s TV show YOTV headhunted her. This, after seeing her making waves locally and internationally through her debating engagements.

      “At 18, my first presenting gig was a show called Blue Couch, which dealt with the more serious stuff – and I later started producing it. This was the beginning of a broadcast career that has spanned nearly 20 years.” 

      READ MORE: DJ And Fitness Trainer Miss Bee On Crafting A New Life After Surviving Cancer

      Staying Power

      The secret to her longevity is from another lesson she learnt while waitressing as a teen. “I worked at a restaurant where Tata, one of the chefs, would always encourage me to arrive at work early so he could show me how the kitchen operates. He wanted me to get the complete picture of how a restaurant functions,” she says. Tata taught her a valuable lesson: “In any place, the most knowledgeable and impactful people are usually behind the scenes – and are often the most disregarded,” he said. This lesson guides Rorisang to this day. 

      “I’ve learnt that no one is beneath me. There can never be anything that makes me feel too important. Many of my work opportunities come through ordinary people. Therefore, there can never be anything that makes me feel too important. Fame, for me, is a weird concept,” she concludes.  

      Parting Shot

      I could never live without…God. I’m fully dependent on Him and it’s the one relationship I cannot compromise on. The things people enjoy about me – be it TV, radio or an MCing gig – I pull them from God. Family has also been my biggest source of support.

      One thing most people don’t know about me is that…I only watch Nollywood films and K-Drama series. So much so that I usually get into trouble when I meet local personalities that I’m supposed to know [chuckles].

      What I hope to build more of in 2024 is…I’d like to zone in more on my ‘speaking’ era. I really want to travel the world with my speaking engagements.

      This article originally appeared in the Jan/Feb 2024 edition of Women’s Health SA. More

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      10 Wellness Quotes By Miss SA Natasha Joubert (That We Absolutely Loved!)

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      Ever met those people who are a freakin’ big deal but don’t treat themselves as such? This was the case when current Miss SA Natasha Joubert invited me to her home for the Jan/Feb 2024 cover interview. After insisting on brewing me the perfect cup of coffee, the 26-year-old opened up about everything in her new, busy world. From the gruelling Miss SA preps, dealing with negative opinions and managing a tight schedule to not being too anal about diets and swopping intense workouts for low-impact exercises, she left no stone unturned.

      After almost three hours of Natasha laying her soul bare, one important lesson that I took away was that: Our breakthrough or fresh start is always one last push, and sound decision, away. Ahead, some wisdom that we gleaned from one of the most relatable Miss SA’s in the history of the pageant:

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      1. Embracing New Beginnings And Forging Ahead

      “I’ve learnt not to become too complacent. I usually know that it’s time for change when I get to a point where a lot of things no longer excite me or when it feels like I’m settling. Then I know that it’s time to take a risk or introduce changes to my daily routine. Secondly, don’t only try one or twice — if you have to do something four times, then go for it! These days, failure is more common than success. If you study the lives of most successful people, they definitely didn’t get it right the first time around. For instance, my mother studied law when she was 18 and quit. She just recently got her law degree now at 50. The lesson? If there’s something that you genuinely want for yourself, go for it. Even if it means taking a break.”

      2. Fight For Your Dreams

      “In life you’re going to have to fight for the things you need and want. There are very few young people who have parents who can finance their future goals. And I was one of those kids. Saving my pageant winnings and working odd jobs as teenager and post-matric made me financially independent from a young age. At times, I’d have to borrow my mother money because she just couldn’t do it as a single mother. Granted, I grew up quicker than I would’ve liked to. Now that I’m running my own household, I fully understand how my mom struggled on her own after my dad’s passing. My wish is for young people to understand that having parents who fund their education and goals is a privilege that they should never take for granted – not a must!”

      READ MORE: 6 Times You’re Totally Sabotaging Yourself At Work — Without Realising It

      3. Humble Beginnings

      “When I entered Miss SA in 2020, the judges always advised us to bring our real selves to the competition if we really wanted to win. And I remember thinking: “What does that even mean?” But working with a therapist to heal my childhood traumas has been revolutionary. I wasn’t self-assured the first time around. The thought alone of admitting to being independent at a young age so that I could relieve my mother of any financial pressure, or the debilitating fact that we lost our home after my dad’s passing, would’ve embarrassed me or brought me to tears! But I now tell that story with pride in hopes that it will inspire many other young people to fight for their dreams like I did!” 

      4. What I Know For Sure

      “Now I know that life is about balance. It’s all about knowing when to work hard and when to take time off or when to take things seriously and when not to overthink. I don’t take my Miss SA title too seriously. I dance when I’m at events, I’m definitely not stiff and stuck up. At the end of the day, everyone is literally just like you – they’re human. I want to be known as a Miss SA who gets the job done, but who’s also relatable and showcases the downfalls and the struggles. I don’t mind being an open book because it allows me to go through life freely and without feeling the need to filter certain things out.”

      5. Navigating Negativity

      “I’ve never worked as hard as I did for Miss SA – little knowing that the hard work gets worse after being crowned [chuckles]. There will always be those people who feel that you didn’t deserve an opportunity, but no one can ever tell you that you’re not fit for anything if you give it your all.”

      6. Living With ADHD And Anxiety

      “I was diagnosed with ADHD and anxiety in my adulthood. It could’ve been earlier but I refused to go to therapy when my dad passed away in my teens. I didn’t want to be on medication chronically so we started on a really low dosage for a few months then eased it out. Eventually, I had to find coping mechanisms that would help me control the symptoms from the inside and exit that space of constantly wanting to be busy – and that’s where life coaching came in. I will always go to therapy for as long as circumstances allow me to.”

      READ MORE: 18 New Running Shoes To Help You Run Faster And Farther In 2024

      7. Stop To Smell The Roses

      “I’m in my 20s now and understand that I haven’t reached the pinnacle of who I want to be. I don’t want to be so consumed by life’s responsibilities, or rush through it, without ever stopping to reflect on the next step and carefully mapping out who I want to be. I want to constantly challenge myself to grow after ticking off a goal and to do everything with intention.”

      8. After A Long Day…

      “My favourite form of unwinding is lying on the couch and enjoying a good series, or being with family and friends, walking my dogs, lying in the sun, swimming at my grandparents’ house or sitting in front of the fire with my boyfriend in winter. It’s really the small things that bring me the greatest joy.”

      9. Don’t Demand Too Much Of Your Body

      “Gym for me was always about releasing endorphins. I really can’t promise myself that I’ll commit to exercising as regularly and as intensely as I did before and during the Miss SA preps – and that’s also okay. My work schedule simply doesn’t allow me to. The smaller things like walking my dogs and hiking with my family will have to do for now.”

      10. Local Is Definitely Lekker

      “I love travelling locally — the Western Cape Winelands and the Kruger National Park being firm favourites. I get PTSD from travelling internationally. My bag is always overweight, I always worry about the possibility of missing the flight and then I’m constipated for four days after returning. When I land back in SA, I always think to myself, ‘I don’t know why I paid that much just to want to be back home [chuckles].’

      Catch our detailed interview with Miss South Africa Natasha Joubert in the January/February 2024 issue of Women’s Health on shelves now, or grab yourself a digital copy. More

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      in lifestyle and culture

      6 luxury wellness retreats to visit for a body and soul recharge

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      Lifeby Ruman Baig2 hours ago Begin 2024 by embarking on a wellness odyssey by visiting these exquisite retreats across the globe.In the pursuit of holistic rejuvenation, discerning travellersseek havens that transcend the ordinary – destinations where the union of mind, body, and soul is not just a concept but a profound reality. Let’s explore a curated collection of wellness retreats, each an epitome of serenity and tailored experiences.Unparalleled Tranquility – WALDORF ASTORIA MALDIVES ITHAAFUSHINestled on the pristine shores of the Maldives, Waldorf Astoria Maldives Ithaafushi stands as an idyllic sanctuary, dedicated to offering an unrivaled level of privacy and personalised services. The Waldorf Astoria Spa, surrounded by six tropical gardens and four overwater villas, invites guests into a realm of restorative treatments inspired by the elements of earth, water, fire, and metal. Signature treatments, such as the ‘Salt of the Earth’ and ‘Fire of the Sun’, harness ancient healing powers, providing a blissful escape for couples and families alike.Art of Wellbeing – LUX* BELLE MARE, MAURITIUSAlong the picturesque Belle Mare coastline in the Indian Ocean, LUX* Belle Mare, Mauritius, unveils the art of wellbeing at its LUX* Me Spa. Structured around the guiding principles of earth, water, fire, air, and space, the spa offers a selection of 60 treatments using homemade spa products. From glow-worthy facials to unconventional massages using bamboo and herbal poultices, guests can immerse themselves in the spirit of island living. The resort’s Wellness Immersion Programme allows guests to curate extraordinary experiences ranging from 3 to 7 days in this tropical paradise.Harmonising Energy  – ANANDA IN THE HIMALAYASNestled in the Himalayan foothills overlooking Rishikesh and the Ganges River valley, Ananda in the Himalayas is a multiaward- winning luxury wellness retreat. Dedicated to restoring balance and harmonising energy, Ananda integrates traditional Indian wellness practises with international experiences. Signature wellness programmes such as Ayurvedic Rejuvenation, Detox, and Yogic Detox are guided by expert Ayurvedic doctors, skilled therapists, nutritionists, yogis, and spa cuisine chefs. The expansive spa, spread across 25,000 sq.ft., offers a holistic approach to wellbeing, combining the best of ancient practises and modern luxury.Mindful Escape – BRENNERS PARK HOTEL & SPA – BADEN-BADEN IN GERMANYBrenners Park Hotel & Spa in Baden-Baden, Germany, is a haven of wellness nestled in the picturesque Black Forest. Renowned for its luxurious accommodations, the property seamlessly blends historic charm with modern amenities. The spa, a focal point of rejuvenation, offers an array of therapeutic treatments and thermal baths, promoting relaxation and overall wellbeing. Surrounded by lush gardens, the hotel provides a tranquil escape, while its Michelin-starred restaurant ensures a culinary journey. With a rich history dating back to 1872, Brenners Park Hotel & Spa stands as a timeless destination for those seeking a harmonious balance of indulgence and wellness.Revitalise and Rejuvenate – THE ARCTIC BATH HOTEL IN SWEDENThe Arctic Bath hotel in Sweden offers a unique and immersive wellness experience, set against the stunning backdrop of the Arctic Circle. Surrounded by nature, this floating hotel combines luxurious accommodations with a focus on wellbeing. Guests can indulge in the hotel’s spa facilities, featuring saunas, hot baths, and refreshing dips in the icy waters, providing a holistic approach to relaxation and rejuvenation. The architecture seamlessly integrates with the natural environment, enhancing the sense of tranquility. The Arctic Bath hotel invites visitors to embrace the therapeutic benefits of the Arctic region, creating a one-of-a-kind escape that nourishes both body and soul.Modern Oasis – THE AMAN IN NEW YORKAman New York, renowned for its luxurious accommodations and unparalleled service, seamlessly integrates wellness into its guest experience. The propertyboasts an exquisite spa and wellness centre, offering a sanctuary for rejuvenation amidst the bustling city. Guests can indulge in holistic treatments, immerse themselves in yoga and meditation sessions, or unwind in the serene atmosphere of the wellness facilities. The design of Aman New York reflects a harmoniousblend of contemporary elegance and cultural richness, with spacious rooms and breathtaking views of the city skyline. Culinary enthusiasts can savour exquisite cuisine at the on site restaurants, where a commitment to fresh, locally sourced ingredients enhances the dining experience. Aman New York transcends traditional hospitality, providing a havenfor those seeking both opulence and wellbeing in the heart of the metropolis.January’s – The Alignment Issue with FitnGlam  – Download Now– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied More

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      in health and weelbeing

      15 Wellness Journals To Kickstart Your Year

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      If being more present, more of a go-getter or hitting certain goals is your new year MO, you’re going to need one of these wellness journals to get there.

      Journalling is a powerful tool for wellness. It boosts your mindfulness by helping you reflect and stay on course. Journalling can help you achieve your goals, help you gain self-confidence and can even improve your writing and communication skills. Per Rochester University, it can improve your stress, manage anxiety and even help you cope with depression.

      Plus, research links journalling with boosted immune function, since journalers see fewer doctors for stress-related incidences. It also helps cultivate gratitude, which in turn leads to greater contentment and happiness with life.

      These wellness journals tick all the boxes and each is designed specifically to help you reach your goals, achieve greater wellness and cultivate inner peace. These are the 2024 wellness journals we’re loving.

      Wellness Diary by Typo

      This journal, which comes in a variety of hardcovers, is perfect for building and maintaining healthy habits. You don’t just use it to jot down your daily to-dos, either. Each day comes with a water tracker, and a brief reflection activity to fill out. Use it to track your mental health and see your gratitude grow.

      Wellness Journal By Arcturus Publishing  

      Use this embossed baby to record your physical and mental health accomplishments. You can record your daily fitness and health goals, set daily priorities and check in with yourself.

      My Wellness Journal By Melissa Christie

      This focused journal helps you tap into your hormones so you can harness their power. Learn more about your cycle, track its symptoms, note your meals, water intake and movement patterns. There are tons of prompts for reflections and making sense of things—an all-in-one health journal.

      The Manifestation Journal By Gill Thackray

      Manifestation is having its moment and you can harness its energy by learning to lean into what sets you on fire and how to manifest what you want. Learn about your fears and how to rise above them with this book, by mindfulness teacher and psychologist Gill Thackray.

      READ MORE: 15 Best Journalling Apps To Start The New Year With More Mindfulness

      The Anti-Burnout Journal By Bex Spiller

      You don’t need to start this journal on the 1st of January. It spans 12 weeks, and with it, you can learn about what causes prolonged stress and take charge of it. It spans 12 weeks with weekly lessons and challenges to help beat burnout, delivered through the pages of the journal alongside an online dashboard with lifetime access to video lessons in yoga, mindfulness, meditation, nutrition and breath work.

      The Wellbeing Journal By MIND

      This journal, created in partnership with MIND, the mental health charity, spans pages and pages of helpful, productive prompts that allow you to express yourself. Find colouring pages, drawing prompts and contemplative quotes within the pages and journal yourself to mental health.

      One Question A Day By Aimee Chase

      This five-year journal serves as a time capsule for your brain. Answer just one question every day and after a while, look back on this book and be taken by what your life looked like, what you thought, how you felt, how your world was shaped. Plus, when you’re faced with a blank page, it can be that much harder to pencil your thoughts. This book takes that intimidation away.

      READ MORE: 5 Morning Routines That Actually Work, According To Science

      Do It For Yourself By Kara Cutruzzula

      Made by creativity and productivity expert Kara Cutruzzula, this book is a go-getter’s manual. Find 75 thought-provoking prompts and work through the stages of getting going, building momentum and overcoming setbacks. It also encourages mindfulness through every word written.

      Life Balance: A Journal of Self-Discovery By Robie Rogge and Dian G Smith

      Finding balance is the MO of this reflective journal. In it, you can pose yourself questions like, ‘What threw me off today?’ ‘Am I off-balance?’, among others. A helpful place to touch base and slow down, mindfully.

      One Line A Day By Chronicle Books

      Take the work out of being mindful by writing just one line a day. This is for busy people who still would like to reflect, as well as for anyone else. It’s also great for looking back and reflecting on what was going on in years past. Capture your memories any way you’d like, using photos, drawings or paint. Each page is thoughtfully made for your creations.

      So Calm Fitness & Wellness Journal

      With this book, you can track your wellness but also set intentions, take note of what feels good and reflect on your goals, habits, meals and more. A helpful companion.

      I Am Grateful By Typo

      Creating more gratitude in your life can boost your contentment and happiness, per studies. This year-long journal helps you do just that with simple prompts that allow you to write, draw and express your feelings every day. It’s undated so could work at any given time.

      The Morning Journal By My Self Love Supply

      This hit Insta account, with over 3 million fans on Instagram, now has a journal for harnessing your mornings and taking the power of the day for yourself. Find gentle prompts to understand your needs, with reflective as well as planning pages.

      READ MORE: Are Wellness Shots With Turmeric, Ginger, Or ACV Actually Good For You? A Dietician Weighs In

      Becoming: A Guided Journal For Discovering Your Voice By Michelle Obama

      You’ve read the book, now use her smarts to direct your path with this voice-finding journal. Find inspiring quotes and prompts to help you discover your story. It’s a journal for doing the deep inner work and finding yourself through these reflections. A powerful tool.

      I Am Here Now By The Mindfulness Project

      By working through these pages, you can harness mindfulness and bring a new awareness to your senses, thoughts and emotions. The pages help you practise meditation with an audio track guided by internationally renowned mindfulness teacher Tara Brach.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More