Zen Yoga in the Wintertime

Zen Yoga in the Wintertime

by | Dec 9, 2024 | Classes, Studio News, Wholehearted Living, Yoga

Our Zen yoga classes in Looe are deeply aligned with nature’s rhythms. As the season transitions to the serene palette of winter, we are invited to slow down and turn inward and reflect on the energies of this time of year. In Traditional Chinese medicine, winter shifts our focus to the kidneys and bladder. These vital organs not only support our vitality, but also cleanse and rejuvenate. By unrolling our mats and embracing a gentler practice, we cultivate warmth from within.

Guided by Nature

In nature, many trees and other plants have either lost their leaves or totally disappeared into the earth by December, so nothing is showing. Despite this apparent lack of activity, the plants are busy drawing and cultivating their energy into their core. In Zen Buddhism, this season is described as a time of nourishing the root.

The temperature is dropping and it is important to keep the joints of the body mobile with gentle movements and stretches to maintain our natural flow. If we don’t maintain our mobility we become like ice, when we want to our movement to flow like water.

Zen Yoga in the Wintertime

Winter is characterised by turning within oneself to introspection. In our yoga practice we can spend time in our mindful movement, sensing our inner body. Maybe spending a little more time in meditation and breathing practice.

In traditional Chinese medicine, the element of Winter is water, the most nourishing substance for life. Water is related to the storage and conservation of energy. The corresponding organs of the body are the kidneys and the bladder. 

The kidney energy meridians run from the sole of each foot, along the inner side of the feet travelling up the inner side of the legs up the front of the body and splaying outwards just before the collarbones.

The bladder energy meridians run up from inner corner of the eyes up over the forehead, and head, down the neck, back and over the glutes (bottom), down the back of the legs and then round the outside of the foot to the little toes.

Energy issues or blockages in the energy lines associated with the Winter organs can manifest as a sense of fear or anxiety.

In our Winter seasonal yoga classes in Looe we have been working on stretches to mobilise these energy lines. We have been using gentle movements to warm the body whilst conserving energy and encouraging reflection through longer elements of meditation.

Take care of yourself this winter season and nourish your root, When the days lengthen and Spring arises, like the plants you can burst into life with the energy you’ve cultivated and stored over the darker months.



See you on the mat soon!

Craig

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From Frustration to Flow: Overcoming The Top 6 Meditation Mistakes

From Frustration to Flow: Overcoming The Top 6 Meditation Mistakes

by | Aug 22, 2024 | Events, Meditation, Wholehearted Living, Workshops and Gatherings

“Inhale…. Exhale… inhale… exha-… must remember to ask Cheryl how her daughter got in the marathon… no, FOCUS!”

Sound familiar? Meditation and mindfulness are well known practices that can help us to quiet the inner chatter and slow our minds. But it can be frustrating to find it’s not just as simple as lying on a mat with your eyes closed!

Many beginner meditators encounter a few bumps in the road. Like any new endeavour, it’s easy to stumble along the way. but fear not—these aren’t roadblocks; they’re simply lessons waiting to be learned.

This blog explores six common meditation mistakes and how to gracefully navigate past them on your path to inner peace.

ONE: Expecting Instant Results

One of the most common pitfalls is the desire for immediate change. You might expect to feel forever blissfully tranquil after just one session. But meditation is a practice, not a quick fix, and the cumulative benefits come from practicing regularly.

Instead of seeking instant gratification, allow yourself to be present in each moment and embrace the journey itself.

Break down your meditation goal into tiny achievable goals to aim for along the way. Rather than expecting to meditate for 30 minutes on your first attempt, try aiming for just 5-10 breaths. This will help you build a sustainable habit and a positive association with your practice whilst avoiding becoming disheartened.

Don’t forget to celebrate every achievement! Remember, every breath is a step forward.

TWO: Struggling with a Wandering Mind

It’s natural for thoughts to wander during meditation. New practitioners often feel irritated by their inability to “clear” their minds. In reality, the goal of meditation is not to have a completely silent mind, but to become a passive observer of the thoughts and chatter that occur.  For instance, when you take the bus people may be talking all around you, but you’re able to tune out without becoming invested in “what Charlie’s mum’s sister’s nan’s dog said”!

Instead of fighting against your thoughts, acknowledge them and gently guide your focus back to your breath or mantra. Think of your mind as a playful puppy—when it strays, simply call it back with kindness and don’t beat yourself up. Over time, you’ll find it easier to maintain focus.

THREE: Not Committing To Regular Practice

Beginning a new habit can be tricky. Often, people start with great intentions to meditate for long stretches daily but become overwhelmed or simply forget before the habit has fully formed.

Planning specific protected time for your new habit and writing it into your calendar shows conviction and makes you more likely to show up for yourself. Join our upcoming 8-week Meditation and Mindfulness for Wellness course to dedicate weekly time for meditation with our professional coach, Craig, and avoid common meditation mistakes. You’ll also benefit from socialising with others who are building a meditation practice, so you can support and encourage each other along the way.

Additionally, setting smaller goals and focussing on consistency rather than results can help you to overcome this common meditation mistakes. Remember, consistency is key, not duration.

FOUR: Choosing the Wrong Environment

Your meditation space plays a crucial role in your practice. Beginners sometimes overlook the importance of a calm, relaxing environment, leading to distractions. Create a sacred space for your practice, whether it’s a cozy corner in your home or a serene spot in nature. Surround yourself with items that inspire tranquillity and signal safety—soft cushions, candles, or calming scents. A peaceful environment fosters a deeper connection to your practice.

Elevate Your Meditation Space…

Heavenly Scents

Heavenly Scents

Serenity Spritz

Serenity Spritz

Rest Easy

Rest Easy

FIVE: Being Too Hard on Yourself

Self-judgment can creep in quickly during meditation. You might catch yourself thinking, “I’m not doing this right” or “I should be better at this.” Remember, there is no “right” or “wrong” way to meditate. Each session is unique, and every experience contributes to your growth. Embrace the process with compassion. Treat yourself as you would a dear friend—offer encouragement and understanding.

SIX: Neglecting to Incorporate Mindfulness into Daily Life

Meditation is a beautiful practice, but it doesn’t end when you leave your cushion. Compartmentalising your  practice and forgetting to carry your practice into your daily life is a common meditation mistake. To overcome this, try to integrate moments of mindfulness throughout your day—whether it’s savouring the taste of your morning coffee, taking a few deep breaths in the traffic jam, or appreciating the beauty of nature. This is the key to your meditative mindset causing tangible, lasting change in your everyday life.

Find Your Zen With Cove

Are you ready to transform your practice and avoid the common meditation mistakes that many beginners face? Join our 8-week meditation & mindfulness for wellness course to work with a professional instructor who understands the journey you’re on.

Don’t’ let self-doubt or frustration hold you back from the profound benefits of meditation. Reserve your spot now and embark on an empowering journey toward inner calm. Your future self will thank you!

Learn More

And here’s some bonus tips…

  1. Wear soft, well-fitting clothes that won’t distract you by feeling itchy or tight.
  1. Choose a position you can sustain comfortably. If crossed-legged gives you cramps, simply lying on your back is a perfect alternative!
  1. Meditate under a light blanket in cooler seasons.
  1. Breathe naturally. Practice noticing your breath without controlling or altering it first.
  1. Check in with yourself after your practice. Noticing how you feel better physically, mentally, or emotionally can motivate you to keep making time for meditation.

See you on the mat soon!

 

Jennie

 

Hello@covecornwall.co.uk

Cove Mind & Body

Fore Street

East Looe

Cornwall

PL13 1AD

Empowering Midlife Women: 4 Benefits of Pilates in Menopause Wellness

Empowering Midlife Women: 4 Benefits of Pilates in Menopause Wellness

by | Apr 12, 2024 | Cove Mind & Body, Pilates, Studio News, Wholehearted Living

When it comes to menopause, it can seem that women have been dealt the short straw. They hit their 40s or 50s and begin experiencing hot flushes, incontinence, and other symptoms they never had before. However menopause manifests, there’s no doubt that midlife is a time of change. Doing Pilates in menopause can support your body’s changing needs.

Although I haven’t hit menopause yet myself, I have worked with many women as they navigate this new life stage. Personally, I manage my own hormone related condition which, although different from menopause, has taught me empathy for people who are balancing life and health. I’ve learned to listen to my body and adapt my lifestyle to support the symptoms of fluctuating hormones. Body changes like menopause can feel worrying and frustrating, but they also offer the potential to become an empowering time when a woman can re-learn her body. This blog explores 4 ways that doing Pilates in menopause can be a stepping stone to better midlife health.

“Body changes like menopause can feel worrying. But they also offer the potential to become an empowering time when a woman can re-learn her body.”

ONE

Pilates in menopause reduces incontinence.

Oestrogen is influential in pelvic floor elasticity and thickness of the urethra lining. So, as oestrogen declines during menopause, you may notice an occasional leak when you laugh, jump, cough, or sneeze. This can feel frustrating and embarrassing, but it is in fact an extremely common experience. It’s important to address urinary incontinence, as it can cause UTIs if left untreated.

The Pilates method teaches you to engage your deepest core muscles, including the pelvic floor. More than just ‘kegels’, your body will learn how to control all parts of the pelvic floor during movement as well as static posture. Though this can take concentration at first, over time, pelvic floor control will become natural and subconscious.  

TWO

Pilates develops mindfulness.

Many women in menopause experience heightened anxiety, stress, and mood swings. Stress boosts cortisol, which can play havoc with already fluctuating reproduction hormones. Perhaps you also get brain fog and find that you forget things that should be second nature. When my condition first developed, I would sporadically experience this symptom too. I once found myself tongue tied over the word ‘hamstrings’ mid class!

Practicing mindfulness, grounding, and relaxation techniques has dramatically eased my experience of brain fog and, whilst I still experience anxiety sometimes, I feel better equipped to manage it.

Pilates is a mindful movement practice, and breathwork features in every class. Mindful movement teaches us to be aware of how our body feels and anchors us in the present moment. Just spending that hour lovingly in your body can help bring you down out of your head. The key is to work with your body and breath rather than fighting it. Take breaks when you need, and choose the level that suits YOU best, not your neighbour.

At Cove Mind & Body, we play calming music and use fragrant essential oils to create a tranquil space that feels like home. My favourites are grounding vetiver and uplifting citrus.

THREE

Pilates can improve bone health.

The body has cells that build bone and cells that ‘eat’ bone. These two types of cells work together to maintain a healthy skeleton. However, during menopause, the decrease in oestrogen causes the body to absorb bone minerals faster than it can build them. This leads to reduced bone density, which is a risk factor for fractures and osteoporosis.

We can work to counteract the decline in bone density by stimulating the bone building cells. When muscles pull on bones, they create a signal to the bone builders to work harder. Pilates involves weight bearing, balance, and resistance-based exercises. So, regularly doing Pilates in menopause is an enjoyable way to strengthen your bones. The controlled, low impact nature of the method makes Pilates a safe choice with minimal risk of falls.

FOUR

Pilates balances & strengthens muscles.

Scoliosis is often thought of as a condition that develops in adolescence. But many women are first diagnosed during menopause. Scoliosis describes a lateral and rotational curvature of the spine. Women may first notice that they experience new muscle pain on one side of their body, or that their clothes hang differently but they can’t work out why. There is some debate over the precise link between menopause and scoliosis, but there are some suggestions that it’s related to degeneration of the vertebral disks and bones.

Whilst doing Pilates in menopause can’t reverse scoliosis, it can significantly improve pain, mobility, and posture by creating balance across the muscles. Pilates exercises lengthen areas that are compressed by scoliosis and strengthen areas that are weak. Even if you don’t develop scoliosis, menopause is correlated with muscle wasting. So, regular strengthening movements like Pilates is recommended.

Just what you need

Times of transition can rouse a renewed focus on health and wellbeing. Whether your symptoms are primarily physical, mental, or emotional, Pilates is an excellent tool to support your mind & body’s current needs. The gifts of Pilates in menopause include stronger bones, stress and anxiety relief, muscle and postural balance, and improved urinary continence.

If you haven’t tried Pilates before, it’s never too late to start. These benefits can be experienced in as little as 12 weeks. Start (or continue) your Pilates journey at Cove Mind & Body. Reserve your space in our next beginner’s or mixed ability Pilates classes here.

Hello@covecornwall.co.uk

Cove Mind & Body

Fore Street

East Looe

Cornwall

PL13 1AD

Origin Story: How A Sports Injury Inspired Me

Origin Story: How A Sports Injury Inspired Me

by | Apr 2, 2024 | Cove Mind & Body, Studio News, Wholehearted Living

Origin Story

How a Sports Injury Led Me To Become A Small Business Owner

When I was at university, I had a sports injury that completely reshaped the direction of my life.

It led me to opportunities where I met some inspiring women in sports and business and showed me that I could do that too. Without this series of events, I probably wouldn’t be the Pilates Studio owner you know today.

Outside of lecture time at University, I enjoyed physical activity. I was a keen runner, was on the waterpolo team, and had started weightlifting. One chilly morning in October, I zipped up my jacket, laced my trainers, and headed out for a 10-mile jog. I managed to navigate the frosty paths without slipping. At least… until I was 1 meter from my front door! Like Del Boy through the bar, I crumpled to the ground in a heap.

Later, at A&E, I found out I had a radial head (elbow) fracture and had badly sprained the ligament that stabilises the nerves in that area. My arm had swollen so much that it wouldn’t fit in my sleeve, and it had turned a fruity purple. The injury would leave me unable to write for a while and feeling like I’d hit my funny bone for the next 18 months.

“I had no idea that there was a place for women in sports and business.”

Unfortunately, I was unable to complete my final teaching placement in time and had the option to defer for a year or graduate without qualified teacher status. I chose the latter, which meant I only had a few hours a week of university contact time for my final 2 semesters.

I could have spent the extra time dossing about. But with my mum’s encouragement, I set about seeking opportunities to explore my interests. Although I didn’t want to become a teacher anymore, I was daunted by the prospect of having to figure out my next steps. Then, it seemed to me like the choices for women were becoming a nurse, a teacher, or a mother. I had no idea that there was a place for women in business.

I was already working part time for a small indie business that built and repaired bicycles. I managed stock and invoices, cleaned, served customers, learned to lace wheel spokes, and even got to test-ride some high spec Italian race bikes! I was gaining valuable insight into the different aspects of running a business and I was curious.

So, I entered the Sports Innovation Challenge (SIC) to learn more about entrepreneurship. At that time, I didn’t really understand that being a business owner was an available option to me as a young woman. But I was intrigued by the sports element and an opportunity for creativity. 

Now, as an active girl, I was an outlier among my peers. Even at a university renowned for sporting excellence, sporty women were a minority in my social circle. The sports and fitness industry was on the cusp of the changes we are starting to see today; making more space for girls and women in sport and business. But it wasn’t until I joined SIC that I really found women to look up to.

Through the programme, I had the opportunity to attend the Women In Sport conference. I also attended workshops on business planning, marketing, and research & development. I developed my product – medical ID for people who exercise alone, inspired by my own recent accident. Of over 200 students who engaged with the first stage of the challenge, my application was shortlisted to the final 10. I couldn’t believe it!

The achievement opened many new doors for me, and behind them stood my new role models. They were proof that women could be both business owners and hold space in the sporting world.

To help develop our ideas, the other candidates and I had meeting and mentoring opportunities with inspiring, strong women in sports and business;

  • Alex Feechan (CEO of Findra), who designed and manufactured a line of outdoors sports clothing for women.
  • Hinda Miller, who redesigned her husband’s jockstrap to create the world’s first ever sports bra (I’m still her biggest fan!) and,
  • Tennis coach and influential speaker, Judy Murray.

 Shortly after, I pitched my idea to an expert panel of judges including Bonamy Grimes (co-founder of Skyscanner), Edel Tucker (Addidas design director), and Jonny Curley (Director of Anytime Leisure).

I received positive feedback on my idea and pitch, but I didn’t make it through to the final 3. Still, the process remains the catalyst that changed my perspective. I understood that there were more options for women, and there is a space for women in sport and business.

Women can be strong, successful business owners. And now, I had a basic understanding of what being a business owner entailed. The seed was sown, and the spark was lit. From then on, I was determined to run my own business. I will be forever grateful for these experiences and the role models I met. I hope that one day I’m able to pay it forward to the next generation of female business owners.

Hello@covecornwall.co.uk

Cove Mind & Body

Fore Street

East Looe

Cornwall

PL13 1AD

Our Values

Our Values

by | Feb 19, 2024 | Cove Mind & Body, Studio News, Wholehearted Living

Our Values

In the bustling world we live in, it can be all too easy to lose sight of what truly matters – our mind and body connection. At Cove Mind & Body, we strive to embody the core values of authenticity, balance, presence, kinship, and heart in everything we do. These values serve as our guiding lights, illuminating the path towards holistic well-being and self-fulfilment. Join us on a journey of inner harmony and outer radiance as we explore the essence of these values and their transformative power in our lives.

Authenticity

Authenticity allows us to show up as our true selves, unapologetically and without fear. By embracing our authentic selves, we can cultivate a sense of inner peace and self-acceptance that radiates outwards, inspiring others to do the same.

‘Authenticity is the daily practice of letting go of who we think we’re supposed to be and embracing who we are.’ Brene Brown

Pilates can teach us much about authenticity. Through attuning to our body’s unique strengths, limitations, and preferences, we develop a deep trust with our physical selves. We gain confidence from our strengths and learn grace for our limitations. Pilates requires us to meet ourselves where we are.

At Cove, we align with the value of authenticity through honesty and integrity in all that we do. Here, authenticity reigns supreme, empowering each person to embrace their true selves without fear or reservation.

Balance

In a world filled with constant distractions and demands, finding balance is essential for maintaining our well-being. Balance is about honouring our needs and priorities, creating harmony between work and play, rest and activity, and mind and body. By striving for balance in all aspects of our lives, we can cultivate a sense of equilibrium that promotes overall health and happiness.

Through Pilates we also create balance within our body. Pilates trains your muscles (especially the smaller postural muscles) to work in synergy, creating strong alignment and posture.

At Cove, balance is not a distant ideal but a tangible reality, a delicate dance between work and play, rest and activity, mind, and body.

Presence

Mindfulness and presence are key components of our approach to well-being. Being fully present in the moment allows us to cultivate awareness, gratitude, and a deeper connection to ourselves, others, and the world around us. By practicing presence, we can reduce stress, enhance our focus, and experience life more fully, one moment at a time.

We may practice presence through Pilates, focusing on each movement and noticing our breath. At Cove you are invited to savour each moment as it unfolds.

Kinship

Picture a community where kinship is not just a concept but a lived reality, where individuals come together in unity and support, bound by a shared journey towards growth and fulfilment.

We believe in the power of connection and community. Kinship is more than just a feeling of belonging; it is a deep understanding that we are all interconnected and interdependent. By fostering kinship, we create a supportive and nurturing environment where individuals can thrive and grow together. Here, you will receive warm support without judgement whether you are new to Pilates or have practised all your life.

Heart

At the core of everything we do is the value of heart – compassion, kindness, and care for self, other, and environment. Embracing the power of the heart allows us to cultivate meaningful connections, walk gently on this earth, and spread love and positivity to all those we encounter.

By leading with heart, Cove Mind & Body can create a nurturing and empathetic environment where individuals feel seen and accepted.

Welcome to a place where mind meets body, and where the heart is at the centre of it all.

Hello@covecornwall.co.uk

Cove Mind & Body

Fore Street

East Looe

Cornwall

PL13 1AD

The Art Of Slow Living

The Art Of Slow Living

by | Jan 30, 2024 | Cove Mind & Body, Meditation, Wholehearted Living

The Art of Slow Living

The aromatic steam rises from her mug, filling her senses with fennel, chamomile, and sweet honey. Inhale, exhale. She draws her woolly blanket over her pyjama-clad legs and feels deep gratitude for her moment of solace. With each sip the herbal infusion warms her from the inside, harmonising with the ambience of her morning. The soothing melody of the rain pattering rhythmically draws her attention to two raindrops chasing one another down the windowpane. She watches with delight as their paths intertwine and diverge in a playful display. They seem to have a life of their own, joyfully dancing in the rain-soaked world outside. In this moment she feels connected to nature’s whimsical beauty and truly appreciates the simplicity of stillness and observation.

What is slow living?

Do you remember the tale of The Hare and The Tortoise? When they agree to race the hare bounds off leaving the tortoise in his dust, but he soon burns out and is forced to rest, exhausted. Meanwhile, that wise old tortoise takes his time, pauses to admire the daisies, enjoys a snack on the way, and arrives at the finish line feeling fulfilled and accomplished!

Slow living is an invitation to take your time, appreciate the little moments, and create a life that aligns with your values and brings genuine fulfilment. It’s a lifestyle philosophy characterised by finding balance, embracing simplicity, and living with intention. Slow living creates space for wellbeing, relationships, and the things that matter most to you. When we slow down, we may really take in all that this wonderful life has to offer, even as simply as enjoying a herbal tea through a rain storm.

The basic elements of a slow living lifestyle include:

  • Mindfulness and presence.
  • Intentional choices that prioritise your values
  • Simplicity and minimalism
  • Balance and rest
  • Connection and relationships
  • Sustainable living through mindful consumption

In a fast-paced and busy world, slow living cultivates a deeper connection with ourselves, others, and the natural world. Through this philosophy we may declutter our lives and minds and live lives that truly set our souls alight.

Presence Over Perfection

Slow living sounds wonderful doesn’t it? But it can sound incongruent with present day society. You may be thinking it seems impossible to adopt this lifestyle right now, especially with 3 spirited children to raise and the pressures of a busy work life.

 

The beauty of slow living is that you don’t need any special equipment or experiences to participate. The philosophy is all about experiencing the present moment to the full, however mundane it may seem at first glance. Adopting this mindset for even a few minutes a day will help you to slow down, quiet your mind-chatter, and do wonders for your wellbeing.

 

Take a moment right now to check in with your senses. What beauty can you see around you? Do you hear your neighbours going about their daily tasks? Is your clothing soft and warm against your skin? Inhale, exhale.

Become The Tortoise

Here are some simple ways you can slow your life down.

 

  • Declutter a room, surface, or even a small drawer. Curate your belongings. Recycle, sell, or donate items until you’re left only with things you love, use, and enjoy.

 

  • Support a local business. Whether it’s attending a fresh food market, choosing prints from a neighbouring artist, or enjoying a Pilates class at your local studio, buying locally is a great way to engage and connect with your community. Shopping locally can also reduce your carbon footprint.

 

  • Spend time in nature. At Cove we’re lucky enough to have the South West Coast Path on our doorstep, but you can engage with nature anywhere. Notice the green shoots coming up between the pavement cracks, feel the wind on your skin whilst you watch the kid’s play football, buy a couple of house plants and observe their growth.

 

  • Do one task at a time. Multitasking is a sure sign of a busy mind and overflowing to-do list. Choose one task and do it at a leisurely pace, focussing on only that task until it’s complete. If you have little ones, perhaps engage them. Small children have a knack of slowing down chores!

 

  • Say ‘no’. Slow living means prioritising those things that you cannot live without. Your time is sovereign. So, if you receive an invitation that doesn’t align, or are asked to do something that you don’t have space for, politely turn it down or suggest an alternative activity.

 

Slow living places our values at the heart of our lifestyle. By savouring the present moment, favouring quality over quantity, and making mindful choices, we curate a conscious and intentional life.

 

What does slow living mean to you? I’d love to hear about the ways you’ve taken a slower approach to life in the comments.

Hello@covecornwall.co.uk

Cove Mind & Body

Fore Street

East Looe

Cornwall

PL13 1AD