Create Yourself - Practical Activities for Self-discovery, Transformation and change.

Sometimes all you need is five minutes to calm the mind. It’s surprising just how quickly the mind can start to settle, when we give it the space to do so. So why not a take five minute refresh break right now. Feel free to come and find me over at Kayholdsworth.com

It’s funny how we can end up getting stuck & repeating the same mistakes. It can be so frustrating. This poem perfectly illustrated how this is all part of the process & our human journey. Change is possible but it often takes time. We need to be patient with ourselves.

This short meditation gives you an opportunity to create some space & come into the present moment. We use the breath & the body to anchor us into the here & now. Kayholdsworth.com

If you’re feeling stressed, anxious or overwhelmed this short practice can help you create some space. It’s so easy, that you can do it anytime & any place. It might be simple but I find it really effective. Check out my other tools & activities at Kayholdsworth.com

The feeling of anxiety & panic can be overwhelming. Our natural urge is to want it to stop. We resist the feelings & push them away. Yet by resisting these difficult feelings we can end up feeding them. It feels very counter-intuitive but when we start to get curious & lean into our anxiety, it’s hold over us can begin to lessen.

You are good enough is a short poem for all you women out there who ever doubt your potential & capabilities. It’s normal to have self-doubts & low days, yet some of us constantly battle with feelings of low self-worth. This poem is the perfect reminder that YOU ARE GOOD ENOUGH. Don’t let anyone tell you otherwise...especially yourself. Find me at Kayholdsworth.com

Yoga Nidra is a guided practice that allows you to access a state of consciousness between waking and sleeping. During this practice the mind & body will begin to switch off. It is often used to aid sleep and help reduce stress & anxiety. Like any meditation, it’s about finding the right one for you. Give it a try. Make sure you are warm & comfy enough. Ideally place something over the eyes. Not o...

An attitude of gratitude doesn’t necessarily come easily to most of us. We have a tendency to take things for granted, that include me. We have a tendency to focus on what’s wrong in our lives instead of what’s going right. Yet research shows when we train ourselves to focus on the positives we feel better & our wellbeing improves. Cultivating a more appreciative outlook takes practice. This guide...

Life isn’t always butterflies & rainbows. For most of us real happiness is fleeting. Yet most of us would say we want to be happy. What’s does happiness mean to you? Tara Brach describes it as a profound sense of okayness. Not necessarily free from discomfort or pain. Feeling a sense of okayness in the midsts of life’s challenges. Let’s see if we can tap into this sense if our okayness during this...

Self-care is not all about spa days & bubble baths. It’s about taking the time to understand & tend to our own needs. Self-care is even more important in these challenging times. When we take the time to fill our own cup we find, not only do we feel better, we have more patience & energy due others. Kay@kayholdsworth.com

Today’s meditation is inspired by the sunshine. The sunshine has the power to lift our spirits. This guided meditation will help to cultivate a more positive mood & harness some feel good energy. Kay@kayholdsworth.com

A mini mindfulness meditation. We have so many thoughts each day. It’s so easy to identify & get caught up in them. Mindfulness teaches us to detach & be more of an observer. See our thoughts for just what they are...only thoughts.

An opportunity to cultivate mindfulness as you walk.

Short but sweet guided relaxation.

Finding balance in life can be tricky. This standing mindfulness practice is about learning to ground ourselves in the here & now. It might be a bit of a wobbly one!

Progressive Muscle Relaxation is based on the simple practice of tensing or tightening the muscles & then releasing them. When we are stressed & anxious we tighten & tense the muscles. PMR helps us to break this cycle.

Some days our minds are so busy. Constant thinking can be exhausting. This relaxation will hopefully help to create some space & bring you into the present moment. Usual I create my own relaxations but this one is from Lama Yeshe Rabgye a Buddhist Monk from India

When we are stressed & anxious we tend to contract & tighten the body. Today’s relaxation is all about starting to release & ease some of this built up tension.

Imagination is a place where anything is possible. Einstein said it was more powerful than knowledge, as it has the potential to encircle the world. During this guided relaxation we will meet our future self. Put your scepticism & doubts aside & see where this guided visualisation takes you. Kayholdsworth.com

Often we can be super harsh & down on ourselves. This guided relaxation will help to show yourself more kindness , compassion & care. kayholdsworth.com