Keep active

Here is a snippet from Beyond Blue
Exercise is important for maintaining both good physical health and mental health.

Start small and build up slowly - If a person is going through a period of depression, they may have difficulty with simple things such as getting up and getting dressed in the morning. Don't try to do too much too early. It's a good idea to start with easy activities and slowly build on them.

Include other people - When people don't feel like doing much, planning social outings/activities can help them get moving. If the person doesn't have an established social network, they could consider joining a local club or group.

Don't be too hard on yourself - A plan is only a rough guide that should be flexible. If an activity runs overtime or can't be completed, skip it and move onto the next one.

Reward yourself - Allow time to do enjoyable, interesting, relaxing and satisfying activities. Some cheap, entertaining and easy pass-times include reading, listening to music, watching movies, gardening, going to the beach or park, taking part in sporting or creative activities, shopping, seeing friends and playing with pets.

all the advice you ever gave

"all the advice you ever gave your partner is for you to hear" Byron Katie

Drawing Mandalas

"When I began drawing the mandalas, I saw that everything, all paths I had been following all the steps I had taken were leading back to a single point - namely, to the midpoint. It became increasingly plain to me that the mandala is the centre. It is the exponent of all paths. It is the path to the centre, to individuation." Carl Jung

creating and interpreting mandalas

How to create and interpret mandalas a youtube video with Susanne Fincher
click here for Susanne's website Creating Mandalas.

Mandala - Labyrinth

This is the Labyrinth Mandala that I did when working through Susanne Fincher's book Creating Mandalas.

understanding a negative emotion

Tree Mandala Mosaic in the pavement outside the Great Northern Hotel Byron Bay

'A clear understanding of a negative emotion dismisses it.' Vernon Howard

Our emotions are the ways that our body gives us information on what we have been thinking. Byron Katie explains our thinking this way... our bodies breathe naturally and by themselves - we don't have to consciously control our breathing by saying to ourselves 'breathe in and breathe out'... and our thinking is very similar. Our brains simply think thoughts, and then the result of thinking a thought ends up in our emotions. Thinking a happy thought results in our body reacting to that thought, thinking a negative thought results in our body reacting to that thought.

To experience this for yourself try the following exercise, take a few moments for each, after you have read the exercise close your eyes and allow yourself to think the thought -
  • Think of something that makes you happy - now what is the reaction in your body?

  • Think of somewhere you find relaxing - now what is the reaction in your body?

  • Think a stressful thought like being in a queue waiting for the cash register in a busy store, and only one person on the till - now what is the reaction in your body?

  • Your reaction to the stressful thought will depend on how you process the thought, if you think, 'well this person only has one pair of arms, and I can wait peacefully, maybe take time to deep breathe and have a relax before continuing my shopping' you will have a different emotion and reaction in your body, than if you think, 'this is frustrating, this is ridiculous, why doesn't this store put on more staff - they make so much money I am really getting angry' and so you can imagine the difference in the body - the blood pressure is starting to rise, teeth are probably getting clenched, agitation is starting.

    Now breathe in and breathe out a few times and let go of that exercise - take time to think of somewhere you love to go in nature, imagine yourself in that space for a while and relax there.

    When experiencing a negative emotion, Byron Katie suggests, we ask the mind 'is that true?' and then if the answer is yes to ask again 'is that really true, can I be absolutely sure it is true?' questioning helps the mind to face the negative emotion, understand it, find information from it, and then release it. There are a few more parts to Byron Katie's The Work that helps you to understand the negative thought process.

    For more information on Byron Katie's work go to: The


    The message of frustration is an exciting signal. it means that your brain beleives you could be doing better than you currently are.
    Anthony Robbins

    commitment to life

    “I believe life is constantly testing us for our level of commitment, and life's greatest rewards are reserved for those who demonstrate a never-ending commitment to act until they achieve. This level of resolve can move mountains, but it must be constant and consistent. As simplistic as this may sound, it is still the common denominator separating those who live their dreams from those who live in regret.”
    Anthony Robbins

    art journalling - you tube video

    Bring some fun and colour into your journalling with art, stamps, old newspapers, here's a video from you tube for inspiration...

    accept your anxiety and watch it diminish

    The following is from an article by by Paul Coleman, Psy.D.
    To read the full article go to:

    The Effects of Accepting Anxiety
    What if instead you could emotionally accept that you’re feeling anxious? Emotional acceptance does not mean you like it; it means that you will not emotionally oppose the reality of the anxiety you feel in that moment. Using a different example, imagine that you discover your tire is almost flat. You can emotionally accept the situation and arrange to fix it, or you can emotionally oppose the situation (get upset, angry, frantic, and so on) and arrange to fix it. Which is better?

    getting even

    The only people with whom you should try to get even are those who have helped you. John E. Southard

    Remembering Sept 11

    "Forgiveness does not change the past, but it does enlarge the future." Paul Boese

    at this moment

    At this very moment, you may be saying to yourself that you have any number of admirable qualities. You are a loyal friend, a caring person, someone who is smart, dependable, fun to be around. That's wonderful, and I'm happy for you, but let me ask you this: are you being any of those things to yourself?
    Phillip C. McGraw