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Middle Balance

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25.01.2022 The joy of being in the moment Safe enough within yourself to be secure... Free enough to feel your feelings Brave enough to act & find your way Vulnerable enough to give and receive love Courageous enough to express yourself Imaginative enough to see beyond Willing enough to know who you are and what you are capable of May you be more than enough See more

25.01.2022 There is so much to be grateful about when it comes to gratitude! A little bit of gratitude goes a long way ... There are many benefits that are associated with expressing and receiving gratitude Did you know that it is actually good for our health? In positive psychology research gratitude is strongly and consistently associated with raised contentment, happiness and joy along with a bunch of other benefits! Feel more positive emotions Treasure good experiences Improve health Increase ability to deal with adversity Form stronger relationships Gain more insight, clarity and perspective Let go of comparisons Lower stress levels Boost immune system Improve sleep Gratitude and attitude are closely aligned; sometimes our thoughts ’highjack’ our attitude and we can easily focus on what we don’t have instead of what we do have Gratitude Journaling is a simple tool to use that helps increase positive thoughts and feelings. There is much to be gained from cultivating a conscious habit of gratitude practice The positive effects of gratitude compound like interest! It may take a while to notice, however, after a few weeks you definitely will Better still, all you need is a note book and 3 - 5 mins a day The following sentence starters provide a simple structure to develop both a journalling and gratitude habit: I let go of ... I am grateful for ... I focus on ... Gratitude Hack - simply use the sentence starters in your mind in the shower or in notes on your phone Today I am especially grateful for the love and support of my family and friends How about you? On World Gratitude Day what are you grateful for? See more

24.01.2022 You are ready to do what needs to be done You have the courage for whatever comes next Your heart is strong and brave... #middlebalance See more

23.01.2022 Spring ... the Bridge of Hope The bridge of hope takes her from the cold of winter to the warmth of summer From retreat and reflection through to the openness of big blue skies... Like spring, hope brings a sense of well-being Better things to come Spring calls her out to nature Fresh growth, inspiring ideas, new beginnings Spring and hope lift her up to the ‘active’ stages of change She sets the intention to hold hope in her heart A spring in her step If something, anything is calling her She leans in and listens Like the welcoming warmth of Spring She calls it in See more

23.01.2022 The Practice of Growth & Change ... To change anything we first need to become self-aware We can become ‘self-aware’ when we reflect on our feelings, thoughts and behaviour Self-reflection allows us to scrutinise & observe ourselves We become aware of the ‘what, why and how’ of our ‘doing & being’ We can take our attention to where we place our energy, to what we ‘do’ & ‘be’ We can use our attention to increase our conscious understanding of what, where + who we are in our life Especially what we have ‘come’ to believe about ourselves Our beliefs become the rules of our life Whether we are conscious of them or not Developing a practice of how to bring about desired growth & change is as important as good nutrition, exercise & sleep Self-awareness is key to identifying where we wish to take our attention & place our energy Supporting us to go from our present state to our desired state by determining: The need for change Preparing & planning the change Implementing the change Sustaining the change ‘The secret of change is to focus all of your energy not on fighting the old, but on building the new’ Socrates See more

23.01.2022 She notices her thoughts as clouds drifting through the sky of her mind A few slow gentle breaths helps keep a little space between the weather of her thoughts and the sky of her mind Finding the space ... Even for a moment She breathes a little deeper The rain falls The storm clouds pass by She finds the quiet See more

23.01.2022 Let’s check in with each other today And every day ... ... Check In Encourage Action Offer Support Listen With An Open Mind R U OK has great resources to help start conversations and to keep them going A conversation could change a life #ruok #ruokday #ruok2020 See more

23.01.2022 The purpose of the practice Peeps meditate for different reasons Each tradition has its own methodology and purpose ... Perspective can be based in spirituality Or perhaps secular To boost the function of the brain Or expand the boundaries of the mind Transformation and self-inquiry To simply change how you are feeling Whatever path you choose most meditators agree that the purpose of the practice is to reach a point of focus Concentrating attention how and where you wish to direct it ... after all it is your attention to direct! So simply put the purpose of the practice of meditation is to direct your attention to the focal point of your meditation Whatever and wherever that maybe For as short or long as you can manage ‘Even in a shallow dive we get wet’ Maharishi Mahesh Yogi So much to like about that! @insighttimer is a great place to start with something for everyone! What’s your favourite when you take a dip? May you find time to get ‘soaked’ See more

23.01.2022 We owe it to ourselves ... Intuitively we all know how good a nature hit feels More recently science is also showing us the vast benefits that come with nature feels Reducing stress Bolstering immunity A moment to connect with wonder & joy Taking a moment to ground ourselves and savour what nature has to offer can often be an assessable & achievable reset For our mind, body & spirit On a patch of grass In the garden At the beach Amongst the trees By the river Under the sun Leaning into the wind Find that place for you Take in nature Combine it with a few deep gentle breaths In and out For a moment A moment for you Amongst whatever else is happening Simple rituals can create a sense well-being Bringing comfort & strength A moment of inspiration for what is to follow ‘In the midst of movement & chaos, keep stillness inside of you’ Deepak Chopra See more

22.01.2022 The gift of connection When we choose to consciously stop... We can intentionally put down all that we are carrying Laying our concerns & worries to the side Slowing our busy thoughts Connecting to our stillness Slow gentle breathing Becoming aware of our body Where we are holding tension & stress In stopping, even briefly We become wholly available to connect with those we love & care for With our heart, body, mind & spirit In these moments we give the greatest gift of all The gift of presence Leaning in Inviting soulful connection Time seems to expand Even just for a moment Amongst the busy and the rush Give the greatest gift of all The gift that lasts a lifetime Your presence See more

22.01.2022 You know those times when something jumps out at you and you feel the pull to jump right on in? I recently jumped spontaneously into Cosmic Creators with Jason McGrice to learn how to create a meditation to be published on Insight Timer ... Now I’m jumping with excitement to share the message that was sitting on my heart The Well of Plenty invites you on a journey to fill your own bucket; to take time for you and you alone Visit Insight Timer and search for Sue Mounsey The Well of Plenty I’ll just be over here jumping for joy and celebrating with the beautiful peeps I shared this journey with Namaste Jason that was incredibly challenging and richly rewarding See more

22.01.2022 Self-awarenessing ... that’s my ‘thing’ In my model of the world self-awarenessing is the ability to feel, see and understand myself more clearly so I can be consciously aware of my needs in any given moment ... By listening into my ‘why’ I can begin to understand my ‘where, what and ‘how’ Why I am experiencing a particular state or feeling Where this has come from What do I need in this moment How can I meet the need in a way that brings me ‘together’ The ‘togetherness’ of my heart, mind and body What does it really mean underneath the surface structure, the behaviour I am exhibiting, the ‘state’ I am in This increases my ability to understand how I am interacting with and impacting the people and environment around me Self-awareness is an essential step towards maximising our capability and capacity to release energy that causes tension To increase our ability to respond over react Fulfilling our need to be safe, seen, heard and loved Self awarenessing Is that even a thing? In my model of the world YES! I wonder what you can lean into today? For just a moment A moment in time A moment of self-awarenessing See more

21.01.2022 The power of story telling Has anyone ever told you a story that touched you deeply? ... A story that stays with you and grows in meaning and purpose? My Dad read ‘Jonathan Livingston Seagull’ by Richard Bach over and over to me A story of a seagull who realises there is so much more to flying than simply finding food Flying becomes a means of finding fulfilment and higher purpose He seeks to become the best at doing what he loves A simple fable about a bunch of seagulls and one especially who understands the importance of fulfilling ambitions and making the most of his life The words and information we encounter, the power of language, verbal & non-verbal communication along with our experiences form the stories we believe, that become our reality, our way of living life What we believe becomes ... The pages of our thoughts The chapters of our values The story of our legacy My Dad started reading me this story when I was 10 He died suddenly when I was 17 I read it again leading up to Father’s Day I cried a bucket load of tears and let go of the grief for all the stories of my life I haven’t been able to share in person with him; especially my children and their children & the children of my brothers Afterwards I sat still for a while I held the book over my heart and thanked him for helping me to be curious, to be brave, to question, to be open, to be inclusive, to trust, to love adventure, to seek opportunity ... Mostly for telling me a story that helps me live the richness, meaning and joy of life in all its splendour as well as the hard times During the hard times our stories matter the most; especially the ones we share with our children Every interaction we have with ourselves and others tells our story and influences the characters in the lives of other stories we touch Be your own ‘bestseller’ those around you will benefit immensely from your ‘copy’ Namaste Dad Thank you for being a ‘Bestseller’ on the bookshelf of my library Copy that I have come to realise it’s never over A good story lives in our hearts and minds forever See more

20.01.2022 Looking in to these beautiful eyes reminds me of my own inner wonder, joy and curiosity When we stop Intentionally put down our busyness... Leave our worries and concerns to the side Connect to our own stillness Through slow gentle breaths Becoming aware of our body In stopping We are wholly available to connect with babies and children for that time with our heart, body and an intentionally focused mind This simple practice even for a few minutes everyday lays a foundation for children to feel loved, acknowledged and accepted simply for being These magical moments invite balance and calm into the challenges of parenting We model these ‘awareness moments’ to our children We become totally present We relax our face and body Our shoulders drop, our jaw loosens Our breathing deepens As we lean in children listen Time stands still and seems to expand Even just for a moment See more

20.01.2022 How do you make sense of the tough times? Gratitude, Grit and Grace are useful strategies for me My sense of gratitude is the ability to be aware of good things that happen, both tangible and intangible ... Grit for me is understood as courage and resolve My experience of grace is one of ease of movement; an energy that flows and regenerates When we seek and find a way to express gratitude in challenging and tough times, it almost always requires a solid amount of grit! When we ‘use’ our grit to get through and create new meaning out of the tough times, often we experience a period of grace, a deeper understanding and making sense of our experience. The reward for the effort! Positive psychology research strongly associates gratitude with raised contentment, happiness and joy Gratitude and attitude are closely aligned; sometimes our thoughts ‘highjack’ our attitude and we can easily loop around what we don’t have instead of what we do have, we become entrenched in the past or stop our flow when we are afraid of the future How does expressing gratitude help us? Feel more positive emotions Treasure the good experiences Builds on the good times and things Improves well-being Increases ability to deal with adversity Creates stronger relationships Gain more clarity and perspective Let go of comparisons Decrease stress levels Through Gratitude we can find Grit and Grace The power of expressing gratitude helps me tap in to my grit and the power of grace is amazing See more

19.01.2022 Whenever you can! Find the time that suits you and everything else that happens in your orbit Is it first up morning?... How about the middle of the day? Just before sleep? Meditation helps us to better deal with the circumstances and content that fill our day As our gentle friend Eckhart Tolle tells us ... ‘One conscious breath in and out is a meditation’ See more

19.01.2022 Her innate sense of wonder Awe & amazement Expansion of possibility ... Fascination & curiosity Deep body wisdom Curious, open mind Harmony of feelings, thoughts & actions Unity of spirit Connected wholeness Soulful purpose ‘The child’s growth is like a seesaw, that is, we are always to a degree seeking a balance of self as we move through life ... and if we can support children to maintain the unity of feelings, thoughts & actions as they grow through each age - their growth is founded as a whole soul [Body Mind Spirit]. From this unity they can reach their potential.’ Dr Maxine Thérèse - Program Founder I’m excited to welcome the addition of Pure Wonder TM for children in addition to coaching women in 2021 Pure Wonder TM combines Dr Maxine Thérèse’s Foundational Needs Model with a mindfulness - movement - meditation process The Pure Wonder Class is a guided self-discovery process conducted by a trained facilitator that empowers children to become self aware through a variety of activities that support unity of self and promote wellbeing More details coming in the New Year Feel free to msg for more info or to nominate a school or community - Adelaide, Adelaide Hills, Fleurieu, Murraylands

18.01.2022 Nature got me thinking ... Just like nature, we are constantly changing and adapting to the conditions around us The content and circumstances surrounding us are a reflection of this natural process that continues throughout our life cycle... The seasons of life transition from one to another as a result of the thoughts, values and beliefs we cultivate How we transition depends on our response to the people, circumstances and content in and around our environment Spring Learning, seeking and expansive thinking Summer Reward, fulfilment, achieving goals and celebration Autumn Survival, calculated risks and challenges Winter Reflection, hibernation and planning Seasons come and go Seasons are temporary Metaphorically the seasons of life provide the process by which we can effectively transition from one set of conditions or circumstances to another Enabling us to learn, grow and hopefully reap the rewards that life eventually brings our way What season are you ‘doing’ at the moment? Right now I’m in sync Definitely got some winter going on See more

16.01.2022 Embracing this moment of joy Celebrating this wonderful feedback from the ever so beautiful and talented Bec from Bec Evans Graphic Design

15.01.2022 The Practice of Change To change anything we first need to become self-aware We become ‘self-aware’ when we observe our own thoughts and self ... We can decide how we no longer what to ‘be’ How we no longer want to think, feel + act Self-reflection allows us to scrutinise ourselves We become aware of ‘what, why and how’ we are doing whatever we are doing This enables us to take steps to modify our behaviour and way of ‘being’ in order to change our outcomes and desired results Our attention goes to where we place our energy, to what we ‘do’ We can use our attention to increase our conscious understanding of what, where + who we are in our life What we have come to believe about ourselves Our beliefs become the rules of our life Whether we are conscious of them or not Developing a practice of how to bring about desired change is as important as good nutrition, exercise & sleep Self-awareness is key to identifying our point of focus, desired outcome, where we wish to take our attention & place our energy Supporting us to go from our present state to our desired state by determining: The need for change Preparing & planning the change Implementing the change Sustaining the change ‘The secret of change is to focus all of your energy not on fighting the old, but on building the new’ Socrates See more

14.01.2022 Playing to our strengths Through courage and action to manage whatever is impacting on our life... Focusing on hope and striving for optimism amongst chaos or during difficult times Sculpting life to create opportunities for growth and development when the path gets bumpy Listening to our bodies and implementing ideas and strategies that support us Viewing adversity as something that will pass Focusing time and energy over what we can control Maintaining perspective and reframing our experiences Creating ritual and meaning through activities that nurture and uplift us Transforming that which no longer serves us to make space for that which does Lifting our face to the sun Seeing our own light At the end of the tunnel Like the rainbow when the storm passes See more

12.01.2022 The beauty of present moment awareness When we take time to stop and really be with ourselves we are better placed to respond to our environment and especially children as opposed to knee jerk reactions from past experiences and beliefs Through shining the light of conscious awareness on to our shadow aspects we can reclaim those parts of ourselves with forgiveness and compassion... When we react strongly to situations there is a emotional charge hooking us in; most times to which we are unconscious This can happen often when we are parenting, our reaction being out of proportion or sometimes not even related to the event Healthy integration and acceptance of our shadow aspects helps us to parent more consciously Bringing realisation, clarity and most importantly choice and awareness to the moment we are in Being in the moment that is happening with awareness is the magic of parenting Parenting that develops a child’s emotional intelligence Enhancing healthy communication Creating and modelling loving and empowered responses Paving the way for resilient young people to hold their own torch and shine their light Parenting requires a lot of batteries Sometimes our light goes dim Find your time It will be worth it because you are

12.01.2022 May you find your tune

11.01.2022 She becomes the experience of her ‘self’ Based on how she processes what she sees, feels and hears ... Filtering through her Values Beliefs Memories Decisions Assumptions Projections Creating representations of her experiences She shines a light on other moments that influence the one she is having Her thoughts, feelings, states Her beliefs Her decisions Her choices Her ancestors Her unmet needs Her story Her trauma She uses her imagination Her language Her will Her intention Her breath Her power Her energy Breathing in Breathing out She explores She identifies She lets go She focuses She creates Her light shines bright You can see it in her eyes See more

09.01.2022 The Ocean of Strength New on @insighttimer ... This one is for you Miracle Mumma This fell into my heart when my daughter & partner had a baby with respiratory health challenges during a pandemic I lay awake at night feeling her Sitting in a chair watching, waiting, hoping and willing her baby to be well Mind overloaded Heart racing Breathing shallow The Ocean of Strength invites mums to lean into the sound of the waves To feel the warmth of the sun replenish their strength and courage To be still, to restore & reset for what ever comes next A place to let go of all that overwhelms & invite a sense of calm My heart reached out to Amy from @miraclemumma after reading about her journey & the journeys of others that Amy shares & supports I reflected on mums of oxygen babies, tubie babies, babies having all types of surgery & treatment Babies, toddlers & children with any sort of health challenges I felt the urge to create a short meditation to help Miracle Mummas connect with their own ocean of strength and ride the wave Jump into my bio & click on the link Or go to @insighttimer Search Sue Mounsey ‘The Ocean of Strength’ For those times you sit in the chair staring For when you have to leave your baby or babies behind When you wait for surgery to be over When you are drained from comforting When you scared of the unknown When you have other children to return to When life overwhelms you When you simply want to drift off to sleep If you are going through this may the ocean of strength give you the courage to keep going If you have been through this may the ocean of strength help you heal, even just a little bit You’ve got this Miracle Mumma See more

08.01.2022 What’s your quick go to stress buster? As we are all aware stress can have a major impact on our well-being... Affecting our overall quality of life along with our outlook and our immune system At times stress it isn’t always related to something specific Sometimes we interact with all of our life based on a feeling of generalised anxiety Other times stress can be related to something big or ongoing No matter the circumstances this simple exercise below can help reduce the cortisol and adrenaline playing havoc with our systems Find 5 mins (because your worth it and deserve it!) Begin by closing your eyes and breathing gently and deeply Choose what feels comfortable either in and out nose or in nose and out mouth Take the breath right down into your belly Pause before slowly exhaling Do this 5 times and each time you exhale imagine you are releasing any tension Make each breath long and soothing Scanning your body from head to toe notice where you feel tightness Check around your eyes, temples, neck and shoulders especially Let your body feel heavy Take a few more deep breaths Tell yourself you feel calm Feel the calm and the difference Even a long slow gentle single breath can help to change our state See more

08.01.2022 Backing yourself in Oftentimes we look outside ourselves for validation or to feel complete... To fill our cup To feel valued Perhaps modelling what we were ‘taught’ or experienced Looking inside we can learn to trust ourselves Honing in on and trusting our mind / body connection and innate intelligence to guide us to the answers or healing we are seeking When we quieten down and listen often we find what we are looking for Trusting ourselves calls our attention to the parts of our lives that may need honesty, tenderness, courage or compassion Shining the light in those moments that seem foggy or detached can help us listen and learn about what is going on ‘underneath’ Creating a tender loving relationship with ourselves based on trust, patience & self-compassion is a gift we all deserve Inviting ourselves to bring in the qualities of being robust, self-sufficient & intuitive Backing ourselves in feels like nailing that reverse parallel park! Once you get the hang of it you can park anywhere instead of driving around looking for another option See more

07.01.2022 The Well of Plenty ... My Why Peeling back layers of life I was recently reflecting on the ability of women and especially mothers to keep going against all odds To swim against the tide... To come up briefly for air To keep going until empty Then do it all again This was where ‘my why’ came from for a meditation called ‘The Well of Plenty’ on @insighttimer A message on my heart that I felt compelled to share for women who give to and care for others or something; whatever the circumstances I reflected on some particular journeys that I hold space for in my heart ... A young first time mother who knew her baby was struggling to breathe and fought so hard to be heard to get him what he needed A mother of a little one with tummy issues that made a basic bodily function traumatic A mother of 3 young ones who very bravely fought cancer and endured the tribulations of treatment with the upmost courage and grace A mother of a little Warrior Princess fighting brain cancer that is heartbreakingly unfair and unfathomable A mother who suffered the most tragic and messed up loss in circumstances that are inconceivable Several women who juggle family life and their own businesses, burning the candle at both ends to simply find space for themselves The Well of Plenty invites women to dive into the waves and gently float to the well to fill their bucket with whatever they need, whenever needed Through ... Relaxing the body Taking the mind on a journey of rejuvenation Replenishing inner resources Mostly to take some moments to care deeply for themselves For in caring and giving to ourselves we sustain our ability to continue to care and give to others The Well of Plenty honours all women caring and giving in any situation @insighttimer is a wonderful community embedded in caring and giving to help others on their journey Link in bio or search ‘The Well of Plenty’ @insighttimer app If there is a hole in your bucket this is for you Be Well See more

05.01.2022 Do you use smiling as a conscious tool for changing your state or the state of those around you? Smiling and laughing boost well-being I love the feeling of both! ... No great life mystery there, right? Smile Facts: Babies smile in the womb and in their sleep Smiling makes you live longer Helps fight stress Smiling is infectious The brain doesn’t know the difference between a fake and real smile When your face lights up with a smile dopamine, endorphins and serotonin are all released into your bloodstream Relaxing your body Lowering your heart rate and blood pressure What happens to us and around us is often not in our control Smiling and laughing more often can help to change your internal and external experiences Smiling helps brighten our perspective on life, especially on tough days! Set the intention to smile as much as you can today ... ‘Sometimes your joy is the source of your smile Sometimes your smile can be the source of your joy’ Thich Nhat Hanh See more

02.01.2022 Songs and music Strongly anchored in time and place... Catching & Releasing will forever remind me of 2020 #middlebalance See more

02.01.2022 Taking time ... ‘It is so important to take time for yourself and find clarity The most important relationship is the one you have with yourself’... Diane Von Furstenberg See more

01.01.2022 First dab ... Originating in dance culture dabbing has become a gesture of triumph or playfulness... The thoughts, feelings and gesture create a neurological connection Like anything that ‘grabs’ our attention Such as a lovely baby ‘dabbing’ as a bubble blows past in the wind The grab becomes front of mind in that moment Leading to feelings and sensations in our body That we may or may not be aware of Consciously creating connections can be the difference between reacting and responding We can breathe in and out all day without noticing the feeling of the exhale on our top lip Now that your attention is there Where is your tongue? Let it drop gently away from the roof of your mouth Notice your jaw and any tension Give it a wriggle Breath in Breath out A moment to notice A moment to respond Sometimes a quick reset is all we need to change the path of a reaction Sigh Breathing is a simple reset : Count 1, 2, 3 as you breathe in Give a long sign on the out breath Repeat several times until you feel calmness starting to wash over you See more