This week’s practice is a 7-minute vagus nerve reset using gentle self-massage, designed to help your nervous system shift into a calmer state. The vagus nerve is the long “wandering” nerve that runs through the whole body, and stimulating it signals to your nervous system that it’s safe to relax. You do this one seated, starting with light tapping and sliding across the forehead and temples. From there you massage the jaw, stretch and rub the ears, and move down the neck, sh

This week’s practice is a simple 5 minute breathwork session designed to regulate the nervous system and calm anxiety. The technique is straightforward — inhale through the nose and exhale very slowly through pursed lips, as if blowing through a straw. The extended exhale is what does the work, signalling to the nervous system that it’s safe to slow down. You move through two rounds of breathing, each followed by a 30 second breath hold. Led by Sandy of Breathe With Sandy, th

This week's practice is a quick 5 minute lymphatic and fascia flow by Move with Erin — 12 movements, full body, and designed to leave you feeling more awake and energised. The lymphatic system plays an important role in moving fluid and waste through the body but unlike the circulatory system it doesn't have a pump — it relies on movement. This flow uses bouncing, swinging, tapping, twisting and dynamic movement to get things flowing and shake off that foggy, sluggish feeling

This week's practice is a Qigong Basic Acupressure routine — a simple, seated practice rooted in Traditional Chinese Medicine that you can do anywhere, including at your desk. Acupressure works by applying pressure to specific points on the body to support health and wellbeing. This practice takes you through three points on the hands and wrists, each with a different benefit: Center of Palm (PC8) — strengthens the internal organs Connection between Thumb and Index Finger (LI

For my 2025 calendar, I reflected on my journey thus far. By that point I had created 13 calendars, so for the 14th edition I shared 12 photographs, one from each of my first 12 calendars, taking the audience on a journey from 2012 to 2023. Along with the details of the calendar each photograph came from, I included wellness prompts. Each caption was paired with an inspiring activity or thought designed to help you pause, reflect, and engage with each month in a meaningful wa

It's a full moon tonight! This one is the Harvest Moon (also known as the Corn Moon) — the name given to the full moon that falls closest to the autumn equinox. I always marvel at the moon. I make a point to go outside and see it, especially when it's full, but I love watching the different phases too. I also love when it's positioned just right so I can see it through my bedroom window while lying in bed. The full moon has traditionally been linked to farming, planting, and

This week's practice is Breath of Joy — a breathwork technique that uses three consecutive inhales followed by an audible exhale to awaken the whole system, increase oxygen supply and shift your mood. It takes you into an activated state and then brings you back down into a calm, balanced one. So you get the energy boost and the calm. All from your breath. The practice starts with a simple warm-up before moving into three minutes of Breath of Joy. No props needed — just yours

In my wellness toolbox, I hope I always continue to include meditation and movement. These are practices I try to do every day, but more than that, I hope I keep reaching for them in moments when I feel overwhelmed and need to ground myself. It always makes me feel better in the end. This evening I felt out of sorts. I had a meeting coming up in an hour, so I decided to get up from my desk, roll out my mat, and follow a yoga routine. Afterward, I spent some time stretching, u

This week's practice is a 5 minute breathwork session led by Sandy of Breathe With Sandy — and it is a surprisingly powerful one. The session focuses on strong inhales to energise the mind, body and spirit. You move through three rounds of powerful inhales with relaxed exhales, each followed by a breath hold. No equipment, no experience needed — just your breath. Perfect for that mid-afternoon slump when you need a boost without reaching for another coffee. Try the full pract

Tired, overstimulated, and overwhelmed. That's how I'd describe how I felt when I got home tonight. I was back at the hospital today, and even though I tried to make myself comfortable and go for walks during my visit, it's still an unnerving situation trying to help care for someone, especially when they're in pain. Every time she coughed, said she was in pain, or shared how uncomfortable she was, I could feel my body tighten. By the time I got back home, I was tired and fel

Putting the car keys on a table, I walked toward the couch to put my bags down. I wasn’t as tired as I expected to be. I had just spent 5 hours back at the hospital after long nights and a tough week at home prior. Earlier, in the hospital car park, my sister asked how I was feeling, and I said I felt calm and relaxed. Not as emotional as I had during the week and not as tired. “It’s a good thing we had our special Pilates class earlier,” she said. Our lovely Pilates teacher

This week's practice is vocal toning which uses sustained sounds and your own voice's vibration to calm the nervous system. The vibrations stimulate the vagus nerve — which controls your body's rest and digest response — and can shift your brainwaves from an active state down to a calmer, more peaceful one. Your voice is literally an instrument for healing. In this practice you tone through seven vowel sounds, each associated with a different chakra — from the root all the wa

This week's practice is a 10 minute Tai Chi and Qigong warm-up led by Sunny — a slow, intentional movement practice designed to prepare the whole body for movement, or simply to help you feel grounded and connected whenever you need it. The session begins with three grounding breaths before moving progressively through the body — ankles, feet, knees, waist, shoulders, wrists and hands. Throughout, the focus stays on relaxation, natural breathing and posture. No experience wit

This week's practice is a short Qigong flow designed to reset and regulate your nervous system — perfect for when you need a midday pick-me-up or just want to shake off some tension. The flow takes you through three simple standing movements — jumping to activate the body and get the chi moving, arm swinging to calm and regulate the nervous system, and a shoulder and arm stretch that works through the meridians. No equipment, no mat, no changing clothes required. Led by Rebel

Research shows that just 10 minutes of meditation a day can reduce anxiety, lower stress hormones, calm rumination and improve sleep. A consistent practice has also been shown to support mood, memory, focus and emotional wellbeing. Ten minutes. That's it. This guided meditation by Sarah Wes takes you through breathwork and body relaxation, helping you return to a place of inner stillness and calm. Her voice is soothing, the visuals are beautiful and the whole experience feels

This week's practice is an 8 minute lymphatic and fascia flow. I really enjoyed doing this as break from my desk during the day! The lymphatic system is like your body's drainage system. Unlike the heart which pumps blood automatically, the lymphatic system relies on movement to keep things flowing. When it gets sluggish you can feel foggy, puffy, bloated and low on energy. This simple routine helps get things moving again. Led by Erin from Move with Erin, the sequence is don

This week's practice is a sound bath — a meditative experience where you're immersed in sound, typically from instruments like singing bowls, gongs or chimes. The vibrations and tones are said to help calm the nervous system, reduce stress and anxiety and guide you into a deep state of relaxation. You don't have to do anything. You simply listen and let go. This practice uses Tibetan singing bowls and is led by Tseyang, a certified Tibetan Yoga teacher with over 11 years of e

This week's practice is a mindfulness technique drawn from Dialectical Behavioural Therapy (DBT) designed to help you train your focus and return to the present moment. The idea is simple. Choose a small everyday object — a pen, a cup, a piece of jewellery — and give it your full attention for 5 minutes. First observing it with your eyes, then exploring it with your touch. When your mind wanders, gently bring it back. No judgment, just practice. Led by Lauren Woods of Well Mi

This week's practice is a body activation routine by Shi Heng Yi — and the philosophy behind it is simple: if you don't use it, you lose it. The routine works through joints in the body, starting from the fingers and gradually moving up through the wrists, elbows, shoulders, neck and spine, all the way down to the knees and ankles. No equipment, no experience needed — just you and a little bit of space. It's designed as a morning practice but works just as well as a midday re

Chakras are energy centers in the body. When they're balanced and flowing freely we tend to feel more grounded, focused and at ease. When they're blocked it can show up as difficulty concentrating, poor sleep, or just a general feeling of being off. This short 5 minute guided meditation by Vibha takes you through seven chakras — from the root at the base of your spine to the crown of your head — using breath and visualisation to restore balance and flow. All you need is a qui