Toxic Emotions? Try This Approach ...

Have you ever felt really angry or afraid, embarrassed or lonely? Of course, you have, they are just some of the common side effects of being alive! What's interesting is that whilst we may answer YES when asked directly, we may still expend enormous energy trying to not feel these common emotional states when they arise. Why is that? Well, it's a good question, one that I'd like to explore here and in doing so we will cover one of the most helpful concepts I've ever come across, one that's made a huge impact on my life.

Emotions are like the weather

One of the most helpful lessons I have learned from Yoga philosophy is that emotions are like the weather; they are very changeable (a concept that I grasped easily having grown up in ‘four seasons in a day’ Melbourne) but more significantly emotions are BEYOND OUR CONTROL. We have no say in whether it rains or is sunny today all we can do it adjust the way it is, if its cold we rug-up, if it's raining we take an umbrella. No amount of effort will change what the weather wants to do! If it's sunny and we want rain….too bad!

When it comes to emotions, most of us want it to be sunny all the time, we prefer “positive” emotions like love, joy, happiness, contentment and gratitude to so-called “negative or toxic” emotions like fear, sadness, anger, despair and bitterness. The problem is at some stage or other we experience all emotions, every day a hundred or more emotional states arise within us. If we like some and don’t like others we’re going to try and hang on to the one’s we like and push away the ones we don’t like…the result is tremendous tension and guaranteed misery.

Letting go

Before I understood the idea that emotions were beyond my control I had been suffering under the illusion that I could make myself feel only enjoyable emotional states if I tried hard enough. If I felt bad, sad or mad I thought I must have done the wrong thing, I should have meditated more, should have exercised more, should have thought different thoughts or eaten different foods! In truth, I could have done everything "right" and yet be visited by sadness, confusion or fear. When I truly understood emotions come and go of their own accord it was an immense relief, for I could begin to accept how I felt. It was the start of a journey away from trying to make circumstances fit how I wanted them to be and towards a state of more ease with how things are.

Having a War With Reality

Yoga teacher and author Steven Cope describes the battle between how we want things to be and the way things are as our “War With Reality”. Fundamentally whenever we are suffering the root cause is this war between how we want to feel and how we actually feel. The result of denying or suppressing the unwanted feelings we have is we lose the opportunity to feel ok with how things are.

Remember the weather analogy, if it's raining we’re sad, if it's sunny we’re happy and even though we know it's not going to last we spend our days chasing this temporary happiness and running away from (or suppressing) a temporary sadness. It’s exhausting and futile and we end up being anxious about not just how we feel but also who we are and how our life is.


What heals the dissatisfying gap between how we want to feel and how we actually are feeling is the practice of acceptance. Remember no amount of wanting the sun to come out when it’s raining is going to make a difference, so it's time to stop fighting a losing battle. A good starting point is to become curious, just like meeting new people is interesting, meeting these previously shunned feeling states is fascinating. What we find is that these yucky feelings are really not that scary when we consciously choose to be with them rather than run away from them. Some states are more challenging than others, who really wants to feel ashamed or lonely or full of dread, I’m not saying this is always fun or easy necessarily but it’s a relief to really FEEL what’s been there all the while. Each time you feel an uncomfortable emotional state without running away you start dismantling the tension built up around trying to avoid feeling it. The experience is like being able to welcome all these feelings that are just different parts of yourself, no part of you need be in exile anymore, all of you is welcome.


So the theory is very simple, feel whatever arises, whether it’s a pleasant or unpleasant emotion. I would suggest starting with a daily practice of quiet observation for 2o minutes. In that time sit or lie somewhere where you won’t be disturbed, close your eyes and take your awareness inside your body and feel what’s present. It’s a bit like sticking your head out the window to see what the weather’s doing but this time you're taking a look inside of yourself. Ask yourself how you feel. Is it's sunny and warm and peaceful in there or is there a storm raging with wild winds or something in between. The crucial thing is to not judge what you find but practice welcoming what you feel. Imagine you are opening the door to a dear friend, as you open the door you don’t know if she is elated and smiling or upset about something and in tears, either way, you welcome them in. Extend the same courtesy to yourself and welcome what you find no matter what state you’re in.

If you find it hard to feel anything, try mentally visualising the events of the day in one-hour blocks and see whether it triggers any emotional states to observe. With practice you can check in with your emotional state throughout the day, it only takes a moment to stop take your awareness inside and feel what’s going on in there. In time you’ll be able to stay aware of uncomfortable feelings as they’re arising even in really challenging situations.

Important Tips:

Avoid the Story

Try to avoid getting involved in the story of WHY you feel how you feel, for our purpose of making friends with your feelings the why is not important, it can easily become a distraction from feeling,  which is our goal.

Acceptance is not the same as being passive

Accepting how you feel from moment to moment isn’t the same as being passive and accepting circumstances in your life that you need to change. For instance, your may observe a feeling of frustration arising frequently. Really feeling the frustration and accepting its presence (without wishing it was wasn’t there and without creating a story about why it’s occurring) lets you be comfortable with observing the feeling in yourself. Once we tap into and accept our true feelings they can be a catalyst to change and growth as we are no longer numb, no longer in such conflict with ourselves. Feeling frustration arise regularly and accepting its presence may lead to embarking on a new path, perhaps more in accord with your deep desires in life. Interestingly the more we can open to feeling the uncomfortable emotions like fear and loneliness the more open we are to feeling the enjoyable emotions like love and contentment.

You’re not alone

You’re never alone. If you feel overwhelmed by grief, for example, imagine all the billions of human beings around the world, and in the very same moment that you are grieving many thousands of others are also in that exact same state. We’re all human, we all have the same challenges and experiences, that can be a comforting thought.

Sometimes this work brings up sensations and feelings that are very powerful and challenging. If you feel overwhelmed and scared find a professional to support you as you do the work, such as a psychologist, or counselor.

I hope these ideas and practices help you as much as they have helped me over the years. It's an ongoing task but one that is well worth the effort.

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. 

Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes
Make an appointment with Wes

Are you tired but wired?

Can't switch off? Feeling on edge and irritable? Desperate for a really good night's sleep?

You really would like to wind down and relax but modern life has other plans for you. When the birds start chirping you desperately want to stay a little longer under the doona but that desire is squashed by the need to get to work or get the kids off to school.

Once you are awake it's difficult to slow down. You are subject to an increasing onslaught of information and stimulation unlike anything humanity has previously known. One edition of the Sydney Morning Herald contains more information than someone in the 17th Century encountered in a whole lifetime. No wonder your mind is busy and can't switch off.

Its not surprising that so many clients we work with at Live Well are what I call 'wired but tired'. It's easy to become wired when your nervous system, which is responding to an avalanche of stimulation runs faster and faster just to keep up. 

As a consequence of being wired, it becomes progressively harder to switch off. Have you ever noticed how babies when they get overtired can’t settle and become increasingly distressed? As adults the same process is happening but we are better at pushing through the tiredness barrier and soldiering on. In other words you are good at 'switching on' and even when you do stop for a moment your nervous system stays on standby mode, ready to leap into action again at a moments notice. It’s not surprising all this go, go, go leaves you feeling deeply exhausted.

So how do we access the deep rest our bodies are craving? Try these tips:

  • One night a week, go electronics free: switch off the TV, turn off you mobile phone and hide the laptop. Better still turn off all devices at least 2 hours before sleep and give you body and mind a chance to unwind. 

  • Include a relaxation practice in your day, even a five minutes starts to re-train your nervous system to unwind.

  • Get out in nature or learn to meditate both are very healing and proven to reduce stress.

  • Let go of multi-tasking all day. Find space in each day where you can stick to one task. Your nervous system will thank you.

  • Remember to breathe. A few deep mindful breaths will quickly bring your mind and body into the moment and offer your nervous system a much needed pause.

  • Reach out and get support. Acupuncture is exceptionally good at helping rewire you body and mind to relearn how to access deep relaxation and restful sleep and Herbal Medicine can profoundly soothe an irritated and depleted nervous system. 

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. 

Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes
Make an appointment with Wes

Top 3 Merry Stress Busters: How to Stay Centred and Authentic this Silly Season


December is my favourite month of the year but getting caught up in the silly season can be a fast track to crazy-making if you let your monkey-mind take over and forget what's at the essence, not only of the celebrations at this time of year, but within yourself.  So to give you a little Yogic helping hand to staying merrily stress-free here’s my top 3 stress busters to help you stay centred and acting authentically this silly season:

1. Remember to BREATHE! 

Three (3) deep breaths can change your life! They definitely change your ability to stay present, rather than reactive in the face of stress or pressure. Deep, controlled, steady breathing actually changes your body and brain chemistry. This gets you out of the 'fight or flight' response and back into 'Yes and Bless' (also known as 'rest and digest'! Fight or flight can be thought of as the Blame and Shame system when it comes to our emotions!). The physical chain reaction that 3 deep breaths give you acts like a circuit breaker - rather than react primarily to a trigger, you gain a little space and can then CHOOSE your actions mindfully.

So when you're driving around on Xmas eve looking for last minute gifts because work has been mental and someone cuts you off in the car park, instead of flipping the bird, STOP, breathe in to your belly and fill your lungs as deeply as you can. Exhale for at least the count of six, ten is even better. Do this three times, then smile, say YES, you're welcome to have the right of way, send them your blessings for a safe and happy Xmas and go merrily and less stressfully along your way. 

Same applies if your Aunt tells you that 'you're looking bigger this year darling' or if you accidentally burn the Xmas tofurkey (yep, it's an actual thing, not a typo) -Breathe, smile, send your blessings and let it go... Often a little circuit breaker like 3 deep breaths lets you let go of the drama, or your 'story' about how things 'should' be and gives you the chance to see the humour in the situation or find some compassion for the other person.

2.Remember the answer is always LOVE

It might sound corny but asking yourself the question "What would love do?" when someone or something is pushing your buttons can help you gain a little perspective, and again a little space, before you react to a trigger. It works REALLY well when coupled with #1! 

This applies equally to your interactions with others as to your relationship with yourself. Often we find ourselves the hardest person to love, accept and treat with respect and this sees us making decisions that don't honour our best selves. This includes our actions such as food choices, the company we keep, and the way we interact with others and our thoughts such as negative self talk, guilt and shame. The perfect seasonal example is drinking too much at the work Xmas Party, taking actions you wouldn't be proud of if you were sober and then guilting on yourself about it all afterwards - sound familiar? 

The trick to preventing this chain of avoidable events is taking the time to consider your options (remember that 3 breath thing above at #1?!) and then asking "What would love do?" and listening in for the answer. If you really, truly loved yourself, what would your honest answer be? There's a trick to listening for the answer to this question too - it won't come from your head, so if you're thinking about it, you won't get an honest answer. 

The real answer will come from your heart, as a feeling, or a sense of knowing and it probably won't be easy to recognise at first, but intuition is like a muscle, the more you exercise it, the stronger it gets. Another hot tip is: it probably won't be the easy/popular/people pleasing choice. It might involve saying no in the face of peer pressure, or missing out on something. Yup, FOMO usually keeps you stuck in your same-old behaviour patterns, where it's safe and easy but probably not really what serves your highest good.

3. Remember to practice Yoga DAILY

Yoga is not always about physical asana or learning how to control your breath. Yoga is a myriad of personal and interpersonal practices that you can use to learn to love and manage yourself, and to harmonise your interactions with others. 

Your daily yoga practice may take many forms; physical movement, meditative stillness, intentional breath, devoting time to truly listen to another person or a random act of kindness. It may look like something else entirely. That's the beauty of Yoga - it is personal to you. 

You can practice Yoga anytime you want, wherever you happen to be. Like on the golden sand of your favourite beach or in the seat of your car as you drive cross-country. You could practice in your place in the queue for photos with Santa. Where ever it is, the point is that you have the opportunity to give yourself the gift of presence - being mindful of where you are, who you're with and how you choose to direct your thoughts and energy (remember #2: What would love do?) towards them and yourself. 

Each time you practice it's like a deposit in your spiritual bank account, your energy grows and enables you to invest a little more each time you come back to practice again.

So when you're cruising the shopping centre car park after your yoga class on Xmas eve and cut off that person you could clearly see was waiting before you, maybe if you just took 3 deep breaths and asked yourself 'What would love do?', you might find it within yourself to practice a bit of Yoga right now too? Like the butterfly effect, you'd be surprised how far reaching your simple practice of breath, mindfulness and love  - your yoga in action - can be. 

Ramone is Live Well's Thai Yoga Massage practitioner and resident Yoga teacher. Her passions include exploring the connections between the body, mind and abundant health, helping people cast-off their limitations so they can start living more fulfilling lives and encouraging laughter, lightness and wildness once in a while! She combines these loves by hosting retreats that combine yoga, meditation and self-study in stunning, natural locations. 
Ramone specialises in Thai Yoga Massage for Pregnancy and is also a qualified Pre and Post Natal Yoga teacher tailoring individual programs.

Beat the bloat and feel better (for Summer)


You know that uncomfortable feeling when your tummy feels swollen and bloated. You may notice it happens after eating too quickly or having something you know doesn’t sit well with you… Maybe it happens after a certain meal, or perhaps it’s even become kind of normal.

That constant uncomfortable feeling and tightness around the waistband; self-consciousness from feeling like you must look 6 months pregnant or closely resemble Santa; skipping meals to avoid blowing up or not being able to “stomach” certain foods at certain times; sporting a classic muffin top and daydreaming about being able to slip back your comfy pants can really suck the joy out of your day. Especially when it starts to become more of a “norm”.

But did you know that it’s not just “normal”?

A bloated tummy can be caused by a number of factors, and usually a little combination of them, such as:
• Diet and reactive foods/drinks such as that toast or cereal you had for breakfast, the latte midmorning, or perhaps the wine at the end of the day
• Not chewing food properly
• Inadequate enzymes and gastric secretions
•Stress (a major culprit, going hand-in-hand with dietary causes) –and can be situational, everyday stuff or accumulative, and includes aspects like rushing around, feeling time poor, eating-on- the-run, and particularly mental or emotional upsets. Deadlines, places to be, something pressing or on your mind?
• Permeability of the gut wall (is it letting toxins leak into the bloodstream?) from certain foods (especially processed, sugary, wheat or dairy based foods), medications -including oral contraceptive pill, antibiotics and over the counter stuff like paracetamol, hayfever meds; alcohol; parasitic infections; chemotherapy; and stress.

Did you know…

The gut, digestive system, our thoughts and emotions are inextricably linked…This is via the nervous system which keeps them highly attuned to one another, which we know often at a more intuitive level which we articulate through the language we use when we refer to having a gut feeling; or having the guts to do something; getting the (insert appropriate proverbial that starts with ‘sh’ and ends with ‘s’) with someone or something; when something doesn’t “digest” or “go down” well; feeling sick in the guts or sick to the stomach about something…

So how healthy is your gut? Is there an imbalance of harmful (unhealthy and disease causing) bacteria (badies) vs beneficial bacteria (the good guys) in the gut, compromising its delicate ecosystem?

This can manifest with a number of digestive and non-digestive related symptoms, with bloating being high on the list…

If you experience regular bouts of bloating, it’s likely there is more to the story and probably not just “something you ate”.

But the good news is, you don’t have to put up with it and you can beat the bloat this Summer by following some simple principles and practices.

Left unchecked, an imbalance ofharmful bacteria (aka bacterial dysbiosis) can be responsible for a whole gamut of unfriendly symptoms, butcan lead to more serious conditions such asinflammation of the bowel and autoimmune activity.

Here is a common cluster of symptoms that often accompany bloating, and may be indicative of something more going on:

  • Brain fog: impaired clarity of thought, poor concentration and memory –for example, with word recall or forgetting what you came into the room for or what you were going to do next…
  • Mood disturbances such as depression and irritability
  • Fatigue/Chronic fatigue
  • Seemingly uncontrollable cravings for sweet, surgary foods (candida feeds on sugar)
  • Poor immune function e.g. more susceptible to infections going around such as colds/flus
  • Autoimmune activation as seen in Hashimoto’s thyroiditis, Fibromyalgia, Rheumatoid arthritis, Multiple sclerosis…
  • White coating on tongue
  • Belching
  • Abdominal pain
  • Excessive need to pass wind
  • Sensation of food sitting in the stomach after eating
  • IBS and Inflamed bowel
  • Headaches & migraines
  • Joint pain
  • Poor stool quality
  • Insomnia
  • Rashes
  • Easily broken nails
  • Itchy skin, ears, nose, throat, vagina, penis, “jock itch”,perianal region, feet(Althlete’s foot)
  • Cystitis
  • Weight gain
  • and last but certainly not least, Bloating!

If you'd like to get your digestion back on track and end the discomfort of bloating then come and see me, I'd love to help.

Shanna Choudhary, Live Well Naturopath

Shanna is a qualified Naturopath and EFT Practitioner, and member of the Australian Natural Therapists Association (ANTA). 

Shanna's interest in natural medicine came about through her own health challenges. She has a special interest in helping people with natural fertility, hormone balance, stressanxietydepression, fatigue and general wellbeing. 

Learn more about Shanna
Make an appointment to see Shanna


Thai Yoga Massage

Thai Yoga Massage Canberra.jpg

Thai Yoga massage is a blissfully relaxing treatment that combines massage techniques and Yoga movements to leave your body and mind feeling balanced, calm and deeply relaxed.

During a Thai Yoga Massage treatment, the therapist will move you through a sequence of gentle yoga stretches whilst using their hand and body pressure along your meridians and pressure points. This unique combination of movement, stretching and massage really opens up the body and allows for a deep release of tension and stress.

Thai Yoga massage’s development began thousands of years ago in the Buddhist temples of Thailand. It is an ancient form of therapeutic healing that has roots in Indian Ayurvedic medicine. It thrived as a means for spiritual people to share the benefits of meditation and compassion in a physical form. It is a respected form of healing practiced today in hospitals and temples throughout Thailand.

The benefits of this massage are numerous and include:

Physical Benefits

  • Leaves you feeling relaxed, balanced and free of tension
  • Detoxes your body and boosts your immune system
  • Increases your blood circulation and can lower your blood pressure
  • Releases muscle tension and pain
  • Increases flexibility in your muscles
  • Improves breathing
  • Improves posture, balance, corrects body alignments and dissolves energy blockages
  • Improves athletic performance
  • Helps arthritis and back pain,
  • Helps tone the body, strengthen joints
  • Slows the aging process

Mental Benefits

  • Improve your outlook towards life;
  • Help with concentration and creativity
  • Clear and calm your mind

Psychological effects of Thai Massage

  • Boosts your mood and your resilience
  • Reduces and relieve stress and anxiety
  • Builds your confidence
  • Boosts your inner vitality

Thai Yoga Massage is performed on a mat on the floor, with both the practitioner and client wearing comfortable clothing that allows ease of movement and flexibility.

Here at Live Well we are lucky enough to have two of our own Thai Yoga massage experts, Ramone and Takako who both have a wealth of knowledge of the body's movement patterns from years spent practicing Yoga and martial arts as well as understanding of the body's energetics making them exceptionally aware of, and in-tune with, the human body.

Please click the link to find out more information about the kinds of massage therapies we offer at Live Well or to make a booking with Ramone or Takako.

Junk Food Hurts More Than Your Hip Pocket

Do your best intentions crumble when Tim Tams go on sale?

Apparently, we start out well. A recent survey of 2000 Australians by LiveLighter found that most of us have planned our meals and go to the supermarket armed with a list of healthy items. Nevertheless, our good intentions are thwarted by clever promotions and canny product placement that sees 3 in 5 of us being sucked in to buy cheap junk food and sugary drinks on special. The upshot is that our trolley fills with unhealthy items that we hadn’t planned to get.

According to Heart Foundation ACT Chief Executive Tony Stubbs, “Junk food like chips, chocolate, and sugary drinks are often cheap to buy and heavily promoted in the supermarket, making them seem like a smart financial choice. But in the long run, these foods could come at a cost to your health.”

Sadly, we know that cost can be incredibly high. Poor nutrition is the cause of much illness and premature death in Australia by way of heart disease, diabetes, obesity, high blood pressure and many types of cancer and the truth is we are yet to really fully comprehend the broader impact of diet on things like depression and anxiety, arthritis and many other illnesses.

Apart from the cost to our health, junk food isn’t always a smart family budget choice either according to Tony. “If you need more convincing, consider how junk food prices compare to healthier foods. One example is potato chips – they cost around $20 per kg, but bananas will only set you back around $3.50 per kg and are a great alternative if you’re on the go.”

So what can we do to support our goal of eating well and being healthy?

According to LiveLighter ACT Campaign Manager Bernadette Cording, the best ways to avoid buying tempting treats is to visit the supermarket less often and when you do go, stick to the outer aisles. The LiveLighter research also showed that people who make more frequent trips to the supermarket are more likely to buy junk food items on special. So planning your meals ahead and doing a weekly shop is one small step. Additionally, Bernadette suggests “Consider shopping at local markets, greengrocers or butchers where you are less likely to find sales and promotions on processed, high kilojoule food and drinks.”

Sounds like great advice to me. Given our exceptional range of great fresh food markets and farmers markets in Canberra and the warmer spring weather, we have no excuse to eat well.

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes
Make an appointment with Wes

Mindfulness Made Easy: 3 Techniques You Can Start Today

Do you get easily side-tracked from what you’re doing and then not get things done?Can you get stuck in thoughts and find them hard to shake?
Does your mind often wander rather than “staying present” in the “here and now”?

I’m sure we could all say yes to these at different times, however if you’re noticing they are occurring for you more often lately, here’s three simple mindfulness exercises to help you “zone in” to being present and help “unhook” you from negative thought patterns.

In the current mindfulness training program at Live Well (“Managing the Madness”) participants are now easily integrating these exercises into their daily lives. You might like to try them too.

Mindful Breathing – if you’ve only got 6 seconds to spare, that’s OK!
Noticing 5 Things You Can See, Hear and Feel … right now
Adopting the Three C’s – Curiosity, Concentration and Compassion

For those who may be unfamiliar with mindfulness, a good definition from mindfulness guru Jon Kabat Zinn is “paying attention, in a particular way, on purpose, in the present moment and non-judgementally”.

In our mindfulness training course, we are cultivating the skill of noticing and observing our experiences and responses from moment to moment, mostly using our breath as an anchor, which  helps us to manage stress, stay calm, centred and present…rather than reacting automatically, doing the same old thing or things we later regret, potentially getting stuck.

Remaining non-judgemental is a challenge for most of us. Not only are our brains wired to constantly observe, analyse, prioritise and make judgements in order to survive, work and function but many of us also have a pretty active “inner critic” to contend with, constantly commentating in the background. Mindfulness training helps us to notice these judgements as an “observing witness” – rather than switching the mind off (which is impossible) these exercises help us to consciously notice the noise and choose to turn down the volume.

1. Mindful Breathing

Don’t worry, I’m not talking about breathing for long hours sitting at the top of a mountain or on retreat (although if you have time to do this, that’s great). This is about being aware of your breath as much as possible wherever you are, throughout your day.

So…when you notice that your mind has wandered off, or that you’re getting fused to thoughts that aren’t helpful, or anytime at all, try taking 5 x 6 Second Mindful Breaths as a circuit breaker.

So that’s six lovely big breaths, simply breathing IN-2-3 and then OUT-2-3.

With each breath, noticing the rise and fall of your belly….the expansion and falling away of your chest…the coolness of the air as you’re breathing into your nostrils and the warmth of the air as you breathing out. Try it now! It’s free!!

And if you take 5 Mindful breaths in this way now and again – you’ve successfully completed a 30 second meditation practice. Hey Presto. Who says you’re too busy to meditate?

2. Five Things You Can See, Hear & Feel Right Now

This mindfulness exercise helps to ground us by observing what is present in the current moment. If we’re getting too tied up in knots this can introduce a sense of “what else” is in the picture which is a helpful to “unhook” or defuse from the challenging thoughts.

We can do this one any time, whether you are sitting calmly and quietly on your own, in a meeting with other people, in a busy environment – even driving your car. Obviously keeping our eyes open!

So to start – look around your environment and take extra special notice of 5 different things you can see right now. You can name the objects by speaking out loud or just internally but it’s important to notice each object individually.

Then, taking extra special notice of 5 different things you can hear right now. This may be challenging if you’re inside but see if you can notice even very subtle sounds…so it might be something like…1. the humming of the air conditioning 2. The sound of muffled voices 3. The buzzing of the computer 4. The tapping sounds of the keyboard and 5. The sound of your own breath, breathing in and out.

Finally, now noticing 5 different things you can feel right now. Whether they are internal feelings (fluttering tummy, tightness in chest) or external sensations (clothes on your skin, bottom in the chair, feet on the ground, pen in my hand), whatever you are feeling is OK….we are simply noticing and observing what’s present, then moving on to the next thing. Don’t stay too long with each one to the point of analysing it. Notice, observe, move on.

If you want to, you could then return to the beginning of the exercise and then notice 4 Things You can See, Hear and Feel right now….then 3 Things…then 2 Things and finally then just 1 Thing you can See, Hear and Feel.

Chances are you will feel a lot calmer and more centred after doing this exercise. I’ve done it myself in meetings or during stressful events (like when I accidentally backed into someone’s car last year and the driver was screaming at me…my instinct was fight or flight…I felt quite anxious and scared, but still managed to stay calm by noticing 5 things like…she was wearing a green cardigan, she had red shoes, she has a tight lipped expression, she had curly hair and was shaking her fist).

3. Three C’s of Mindfulness – Curiosity, Concentration, Compassion

Let’s take something we all have to do from time to time – like washing up - and consider how it might be a different and potentially even more pleasant experience, if we adopt the 3 C’s….of Curiosity, Concentration and Compassion (or bring to mind another example)

So, as you are next washing up, see if you can bring some Curiosity to the task, which means washing up as though you have never done it before. Notice the warmth of the water, the smell of the detergent, the bubbles and suds, the tinkling sounds of the crockery and swishing of the water etc.

Try to stay with this exercise for a few minutes by Concentrating on just the washing up. One thing at a time. So often we are multi-tasking and not totally taking in our experience of just one thing. So concentrate, and keep focused. While you are doing the washing up…you are ONLY doing the washing up. It can be more challenging than we think!

Finally, whatever we are doing, try bringing a sense of Compassion into your experience also. Sending some loving kindness to your hands, softening your heart and being open to the experience rather than just “getting it done”.

Consider how adopting the 3 C’s could bring a more mindful and calming perspective to a whole range of daily activities and experience in your day. Here’s some that the current participants in Managing the Madness have found the Three C’s to be helpful in staying present and mindful in their lives:

Eating breakfast without reading the paper and checking emails all at once
Driving to work without the radio on and giving myself some quiet time
Conversing with café staff while waiting for my coffee instead of checking Facebook
Playing with the kids at the park and not taking the phone

Turning off the TV during dinner time, focusing on my family and their conversations. You might find similar opportunities present themselves to you and I hope these simple exercises may be helpful for you in the weeks ahead. Practice is the key. I’d love to hear your feedback, so feel free to let us know what worked well for you and how.

Katrina Howard is the is the co-creator of Managing the Madness, a 6 week mindfulness based meditation program, to help participants to manage day to day stress and anxiety and enhance meaningful enjoyment for life. The next course begins on Monday 7th November, to find out more please click here. 
Katrina is also a qualified and experienced counsellor and coach and runs a highly successful coaching practice Katrina Howard Coaching and Connecting for Change, working with clients across issues relating to relationships, work, family and health.

To find out more about meditation click here

Complementary Medicine

Q: Do you know what they call ‘alternative medicine’that's been proved to work? 
A: Medicine.  From “Storm” by Tim Minchin

 I usually love Australian comic and musician Tim Minchin’s work but it’s fair to say we don’t see eye to eye on healthcare. It would seem however, that his attitude resonates with those who are skeptical about natural therapies.

Recently, I read a discussion thread in an online forum where someone had sought a recommendation for an acupuncturist in Canberra. More than half of the replies were along the lines of “it’s just hocus pocus, a scam, they’re snake oil salesmen, don’t waste your money” variety but much less kindly worded. I searched other complementary medicine modalities including naturopathy and osteopathy and found they got the same treatment. I was shocked at both the vitriol and the cynicism that some have towards well-established complementary medicine modalities.

On reflection I realized that the vast majority of the remarks come from people who have never tried the treatments themselves but nevertheless feel entitled to offer scathing and derogatory assessments. It’s like saying I don’t like that restaurant without ever having eaten there which would be galling enough, however the attitude extends to ridiculing the clientele who love the restaurant for being gullible fools for dining there and accusing the owners of the restaurant of knowingly serving food that has no substance or value. I find comments like these ill informed and patronizing. 

Perhaps this attitude comes from people who feel threatened by the massive growth in natural therapies. To those of us comfortable with a model of healthcare that embraces the concept of the body being able to heal itself and the notion that we need to attend to the wellbeing of body, mind and spirit this expansion in holistic medicine is a very welcome one. For others who cling to a narrower medical model, that if the doctor doesn’t prescribe it must be worthless and ineffective, it creates an ‘us vs them’ mentality. Natural therapies are therefore the enemy and must be attacked. 

I personally have always liked the term ‘complementary medicine’ as it encapsulates the notion that natural therapies, by looking at wellbeing from a different perspective can enhance and improve the healthcare of a society. There are clearly some areas where conventional medicine excels, acute and emergency medicine is one obvious example. If you’re in a nasty car crash you want to be taken to a hospital or if your child has a fever you want your GP to check them over. In other areas of health, complementary medicine is, in my opinion, better placed to help. If I had chronic migraines I’d want to see a osteopath; chronic digestive or skin complaints I’d want to see a naturopath; an auto immune disease or chronic anxiety I’d want to see an acupuncturist.

Additionally there are many areas where you really want to access the best of both worlds. If I was diagnosed with cancer I’d want the best of conventional and natural medicine working together to give me the greatest chance of survival and recovery.

As healthcare evolves we are, by necessity, moving to a world where there is more integration and cross-fertilization of wellbeing models and ideas. It wasn’t long ago that GP’s routinely dismissed the notion that diet had anything to do with disease. Now as research proves inadequate nutrition to be a core driver of disease, there is a massive demand for GP’s and naturopaths who specialise in nutritional medicine. Integrative medicine is growing because it’s the kind of medicine best placed to meet and solve the complex health needs of current Australians. 

Perhaps another way you can read Tim Minchin’s quote is that most of the principles and practices of alternative medicine will eventually be adopted and integrated into mainstream medicine, but it might take another generation or two. Fortunately, as an independent and progressive thinker you don’t have to wait but for now you may need to navigate past the naysayers and the critics.  

Wes Smith

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stress, anxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. Learn more about acupuncture, herbal medicine and meditation.

A Cure for Rheumatoid Arthritis

Rheumatoid arthritis (RA) is one of the conditions that I have found pretty challenging to treat. People would always walk out feeling much better after an acupuncture session but the insidious nature of this painful and potentially crippling auto-immune condition often meant the relief was short lived.

That’s why when I heard about the work of Australian researcher turned educator Clint Paddison who was having great success in helping people with RA I was very excited to find out more. Clint was kind enough to answer a few questions about his work and the secrets to his success.

Clint, you suffered from RA yourself, what did your own journey teach you about recovering from RA?

My early doctor told me "of all of the diseases that I would not want to get, RA would be at the top of my list". I thought he was being dramatic, but then I learned that RA really does create so much suffering. So I've learned to respect the seriousness of the disease and to apply great discipline to the parts of my life that can influence the disease outcome. 

How important is the health of your gut for healing from RA?

It is the most important thing. What we eat directly affects the joint pain. One time after a serious bout of food poisoning I didn't eat for over 24 hours. By the end of that fast I was almost pain-free, which made me realise how much of the pain had been coming from food. This started my intense research on the gut and RA.

Why do you think most doctors still say diet has no influence on RA?

1) Their patients keep doing small dietary modifications and getting mixed results, thus giving the impression that diet is hit and miss (or doesn't work at all). 2) It's easier to guide a patient solely into the pharmaceutical approach because it is accepted practice, despite it's shortcomings. 3) Many doctors are waiting on more trials or more data before making any changes to their approach - yet many smaller studies show clearly the direct impact diet plays in RA severity.

Can you be free of RA without drugs? 

In some cases yes, but there are many challenges. Firstly, many of the drugs used to manage the pain actually worsen the underlying cause. Drugs like prednisone, antibiotics and common anti-inflammatories have a strong negative impact on our gut health, which, in turn increases inflammation in the joints. Secondly, inflammation itself creates more inflammation by exacerbating 'leaky gut' so there is a snowball effect. It is therefore, imperative to keep inflammation low for internal healing to occur. Thirdly, gut healing takes a very long time. So remaining on somewhat restrictive low-inflammatory diet for many months is a challenge, along with the need for a solid amount of daily exercise. Despite the challenges involved, the benefits can be enormous. If someone with RA were to see even a partial improvement of their digestive health then this could enable a patient to require less medications to keep their disease under control - which would still be a valued outcome for many RA folks.

Given the difference between your approach and the prevailing medical protocols I’m sure there are some who would try and criticise or discredit your work, what do you say to them? 

Nothing beats results. If something is safe, natural, healthy and works then I'm thrilled to put it out into the world for people to benefit from. Most doctors want to see their patients improve, and are only happy for patients to do this Program in parallel to their medical treatment. In fact, many doctors and some Rheumatologists are now recommending our Program to patients in parallel to the pharmaceutical approach.  Everyone has to eat - so why not eat things that support digestive health and pain reduction? 

Is there a common emotional pattern you see with RA sufferers?

In my pre-program questionnaire, I find that 66% of RA sufferers describe themselves as 'very stressed' right before the first signs of joint pain. It's been shown that stress directly affects gut bacteria so it's plausible that stress could be a contributing factor to the onset of RA and stress management tools have been shown to reduce RA severity. 

Do the protocols you teach in your program have benefits for other auto-immune conditions?

Yes, we've seen great results from this program for psoriatic arthritis, Hashimoto’s, Sjogren’s, psoriasis, lupus and others. I believe that all autoimmune diseases have a similar underlying cause, and genetic predisposition dictates the body's target. Healing the gut will help the body overall, regardless of diagnosis.

Finally, is there anything else you’d like to say to people suffering from RA who are reading this today?

Pain is a great motivator so use this motivation to continue to learn and take action now. My TEDx talk and dozens of training videos are on Youtube and my Podcast has over 30 episodes to inspire and educate people with inflammatory arthritis.

You can find out more information about Clint's program at

Wes Smith

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes

Make an appointment with Wes




Is Your Mind On Your Side?

Oh, the wonders of the mind. It’s a powerful but complex tool. Does your mind work FOR or AGAINST you? Are you able to direct your thinking, enable free and creative thinking, or does your mind seem to run the show?

In my previous article Using Your Intuition For Guidance , I discussed the differences between listening to your gut feeling (intuition) compared to that of your mind. It’s now time to break down the elements of the mind.

The Mind from East and West

The emergence of neuroscience is one of the most exciting and fascinating scientific fields. Traditionally, neuroscience is the study of the nervous system. As more and more was discovered about the nervous system, neuroscience became an interdisciplinary field working with the mind and body connection. The brain and the nervous system was clearly not just affecting our physiology and structure, it also interacted with behaviour, emotions, psychology, our environment—the list goes on. 

From another perspective, Eastern Medicine was founded in a holistic approach to health and wellness; understanding the deep connection between the mind and body. What makes up who we are includes; body, mind, Spirit, consciousness, emotions, energy systems and the environment; all components of the great web that is life.

When it comes to working with the mind, complementary medicine (the synergy of Eastern and Western medicine) offers much in the way of tools and techniques that help you make the most of your mind! Given the plethora of avenues for discussing the mind, I’m going to start simply but powerfully.

Where to start?

Ironically, when I sat down to write this article my mind jumped from idea to idea. At first, I couldn't latch onto one particular aspect of the mind to write about. I was exhausted from the process! Until I realised, the very problem I was having was the topic for discussion—DIRECTION!

Your mind will spend as long as you let it running around in circles, or from corner to corner, or stuck in negativity or worry. A key starting point is creating healthy habits with your thinking. What we do know about the science of the mind and the energy behind it is that our thinking is based in patterns and therefore habits.

Bridging knowledge to empower your mind

Let’s take two famous phrases from both science and complementary medicine and see how they work together, supporting the same concept when it comes to the mind:

Firstly, ‘neurons that fire together, wire together’ (neuropsychologist Donald Hebb,1949). Meaning that everything you do be it thoughts, emotions or physical action create a neural network. Neurons are the building blocks for your nervous system that transmit electrical and chemical information. These networks are strengthened by how much you use them.

Secondly, ‘Energy flows where attention goes’ (‘Makia’ from the 7 Huna Principles of Life, a shared wisdom across many ancient healing traditions). Put simply, if you focus on negative outcomes for your life and the negative story, then your energy system will follow and you’ll feel depleted and often unable to create the life that is waiting for you.

Combining these great insights gives us a clear message about the mind. You have a choice and the best place to start is directing your mind toward what it is that you truly want to spend your days doing, feeling and thinking. I’m not saying “it’s easy - just stop how you’re thinking”, I’m saying let’s spend time training our mind to work in our favour. Understand you have the ability to use your mind to work FOR you!

Repeat after me...

You can start with simple mantras or affirmations to wake up and to fall asleep with. For example, if you think “I’m not good enough” then this is what your neural network will wire together and your energy system will flow toward. So, start by wiring and flowing with “I am good enough” or simply “I am enough”. Get creative and think about words and phrases that resonate with you and your current goals. Be sure to put the phrase into positive and active tones as if they’re already a reality.

Give thanks!

Another practice that’s gaining much momentum and research is the art of gratitude, or giving thanks. At the end of each day, list three things that you’re grateful for. Some days can be rough and you might be grateful that you got out the door, or for the sun shining! As much as possible, make gratitude personal and push yourself to reflect. Make this a family tradition at dinner time as it opens the door for teaching, sharing, learning and listening.

Remember, your thoughts affect your body and your emotions. Grateful thoughts and encouraging phrases feel good. Critical and worried thoughts are draining. The more you direct your thinking, the more you create a joyful reality. I’ll leave you with the magnificent images from the work of Dr. Masaru Emoto ho studied and photographed the molecular changes in water when different prayers, music or words were played, written or said Water, Consciousness & Intent

Kate's passion is to educate and empower each client to understand their mind, body, and Spirit and how these aspects are all connected. Her integrative approach to health and healing is to explore and treat the whole person. Kate is the creator of Holistic by Nature and is also on the expert panel of I Quit Sugar.
To find out more about Kinesiology please click here.


Learn more about Kate

Make an appointment with Kate

Is Non Stick Cookware Safe?

There’s no doubting the ease of cooking with non stick pans but given there are persistent concerns raised about their safety it’s worth understanding the risks.

First a bit of history

Teflon was invented by global chemical giant DuPont in the 1930’s but ran into trouble when it was discovered that perfluorooctanoic acid, or PFOA, which is used to make teflon was discovered to be a likely carcinogen (cancer causing substance).

In 2004 DuPont paid $300 million to settle a class action by 50,000 US residents that lived in the water catchment of its West Virginia plant. The residents claimed PFOA contamination of the water supply had caused birth defects and other health hazards. Then in 2005, the US EPA fined DuPont $16.5 million after finding the company knew about the dangers of PFOA’s for decades but kept quiet about it.

Good Riddance to PFOA’s

Further studies into the effect of PFOA’s on animals found it caused cancer, liver damage, growth defects, immune-system damage and death. Consequently under pressure form the EPA DuPont and other companies agreed to phase out the use of PFOA’s in the making of non stick cookware from 2015.

However DuPont maintained that whilst PFOA’s were released in the manufacture of Teflon, use of the finished product by consumers did not result in release of PFOA’s so was considered safe. Nevertheless PFOA’s have been phased out due to their environmental impact and most leading manufacturers now label their non stick cookware as PFOA free. But that’s not the end of the story!

Can’t Stand the Heat

All non-stick cookware if heated above 500 degrees celsius starts to break down and release toxic gases which cause what is know as polymer fume fever or ‘Teflon flu’. Symptoms include temporary intense fever, shivering, sore throat and coughing. Birds are especially susceptible to exposure to polymer fumes with several cases of birds being killed when owners have left non-stick pans on the stove to overheat. Whist the effects of Teflon flu are considered to be temporary in humans no studies have investigated the long term effects of repeated exposure.

So Should I Throw Out My Non-Stick Pans?

The take home message if you love non-stick cookware is that you need to be careful to not let the pan overheat. Heavier pans are better than lightweight ones as the lighter the pan the more quickly it overheats. Non-stick cookware is not suitable for foods that require cooking on high heat for an extended period time. So scrambled eggs and stir fries are considered safe but hamburgers and steak are considered risky. If the surface of your pan is scrached or chipped you should definitely get rid of it as when the surface is damaged its more likely to leach toxic compunds.

At the end of the day non-stick pans have never ben recalled for safety fears. Nevertheless I wouldn't blame anyone for deciding that, despite the convenience, non-stick pans are not worth the risk.

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes
Make an appointment with Wes

Why Gelatine is Good for You

You may not have noticed, but gelatine is currently undergoing a makeover. It’s gone from a leading an unheralded life as a gourmet food ingredient in desserts like panna cotta and chocolate mousse to being a pin up star of the paleo movement.

The key to it’s turnaround in fortunes? It’s all to do with the recent explosion in our understanding of the importance of gut health and the integrity of the gut lining to our overall wellbeing. We now know that gelatine can repair leaky gut and soothe and heal the digestion like almost nothing else.

Gelatine has a gritty back story. It’s produced in a process similar to making a traditional stock, by boiling the bones, skin and connective tissue of animals like pigs and cows to yield up to 18 amino acids including glycine and proline. If you have read about the benefits of bone broth then the same applies to gelatine except that in this case the final product is both colourless and odourless and dissolves in water so it can be added to smoothies, soups, or just about any food.

Gut Health

Gelatine restores integrity to the gut lining and heals leaky gut which is often the root cause of food intolerances, allergies and autoimmune diseases. Gelatine also improves gastric secretions and helps with low stomach acid. Additionally, it’s ability to hydrate the bowel aids in promoting good intestinal transit and healthy bowel motions.

Skin and Bones

The amino acids found in gelatine are the building blocks of collagen the protein that gives the skin its elasticity and structure. Gelatine is also known to strengthen joints and soothe inflammation which makes its beneficial for those suffering from arthritis or joint soreness after exercise.

Sleep and Mood

Gelatine can keep you calm and sleeping through the night. The glycine found in gelatine has been found to assist with sleep quality without causing grogginess or side effects. Glycine naturally reduces the uptake of norepinephrine: a stress hormone which triggers feelings of anxiety and panic.

It’s important to get a good quality gelatine made from pasture raised cattle so skip the supermarket gelatine and source some from your local health food shop or trusted online whole foods retailer.

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes
Make an appointment to see Wes

Chinese Medicine and Spring

Spring has arrived and with it we can feel the change of seasonal energy. The days are getting longer and the sun is getting warmer, thank goodness!  According to traditional Chinese medicine (TCM), spring is a time of upward and expansive movement of energy, of creativity, of planning and change.  Nature expresses this in the new growth in the garden, the buds and blossoms on the trees and the first blooms of spring. 

In Chinese medicine we aim to keep healthy by aligning ourselves, including our behaviours, actions and attitudes with the seasons. While winter was a time to conserve energy and reduce activity, spring is a time of regeneration, new beginnings and a renewal of spirit.  As such, it is a great time to ditch some bad habits and/or implement some healthy changes.

Spring is the ideal time for cleansing the body and rejuvenating overall health and wellbeing.  The organs associated with spring are the liver and gallbladder, organs often targeted for a spring detox and cleansing.  The liver in Chinese medicine is responsible for the free flow of qi (or energy) throughout the body. When the liver functions smoothly, physical and emotional activity throughout the body also runs smoothly. So for optimal health in spring, we can focus on the liver.

Spring gives us the perfect opportunity to give up stimulants such as sugar, caffeine, tobacco and recreational drugs as the expansive, stimulating energy of spring gives a natural boost.  We can also take advantage of this natural boost of energy to exercise moderately on a daily basis (the warmer weather helps too!), making us feel alive and refreshed after a long and wet winter.

According to TCM, the liver controls the tendons and stores blood during times of rest and releases it to the tendons in times of activity, maintaining flexibility and tendon health. Yoga or Tai Chi are great ways to introduce stretching into your life, or simply implement a morning stretch into your routine.

Eat more greens. While this advice applies year round for those trying to clean up their diet, it is particularly important in spring.  Green is the colour associated with the liver and spring.  Eating young plants, leafy greens and sprouts can improve the state of the liver and aid in the movement of qi.

Do more outside activities. Fresh, outdoor air helps the liver qi flow. If you are feeling stressed, grumpy or irritable, try getting outside to get the qi flowing. Go for a walk, a bike ride, or throw yourself into some gardening to sooth that liver qi.

Get acupuncture. Acupuncture can be great if you are feeling a bit stuck or low from winter. Acupuncture can unblock any blockages that have accumulated over winter to help get the mind and body moving again. Spring is a great time to work on old aches, pains and issues. Spring is also a great time to see a naturopath to fine tune your health, work on your diet or start a detox.

Living in accordance with the seasons can benefit your health in many ways.  The wisdom of TCM dates back thousands of years but is just as relevant today as ever. I hope that these tips help you to navigate the change of season in good health.

Sally has a special interest in working with couples to overcome fertility challenges as well as continuing to support women throughout pregnancy and beyond. 

Sally has a Bachelor of Health Science in Traditional Chinese Medicine (Acupuncture and Herbal Medicine) from the University of Technology Sydney and a Diploma of Health Science in Eastern Massage therapy (Shiatsu and Tuina) from the Canberra Institute of Technology.

To find out more about acupuncture and how it can help with infertility, endometriosis, stress, anxiety, back pain and throughout pregnancy please click on the links. 

Learn more about Sally
Make an appointment with Sally

The Soul Project Canberra

The team at Live Well love getting involved in projects that enhance the Canberra community. Our very own kinesiologist, Kate Pamphilon, has joined forces with two other super-star practitioners to co-found a fun, informative and inspirational night out that is The Soul Project Canberra.

It began with a dream to bring people together. To share, to inspire, to collaborate. And so began - The Soul Project Canberra!

The Soul Project Canberra present bi-monthly events created by the Canberra community and beyond. Bringing together passionate experts in the field of health and wellness, each event inspires, motivates and supports you to live a life that is full. It’s an opportunity to get together with your friends for a fun night out!

Each Soul event explores the most relevant topics each of us face throughout our lives. Along with bringing you the best of the best powerful presenters, $5 from every ticket sold will go toward a charity in need.

Not only do you get to have a fun night out with your friends, you get to contribute to community organisations that make a difference. And just to make sure you have a great night, The Soul Project will showcase local muso’s to sing to your soul and lift your spirits.

Co-founders Lisa Donaldson, Blair Kelly and Kate Pamphilon create a beautiful synergy with their knowledge and experience of the body, mind, and spirit.

The Soul Launch - September 15th

The Soul Team are delighted to invite you to the much anticipated LAUNCH of The Soul Project Canberra with “Love the skin YOU are in”.

Mark your diaries, invite your bestie, enjoy a glass of bubbles, listen to the musical talent of Cherie Kotek and then settle in for some inspirational words from your Soul Founders. We are kicking off with a powerful theme…


7:30pm Thursday 15 September 2016 (come early for a drink and music)

Palace Electric, New Acton

COST: $35/person


Leading dietitian Lisa will launch the night – helping you unpack your relationship with food. She will help you remove any guilt associated with food and develop strategies to nourish your body… not deprive it! With a focus on wellness, vitality and health, Lisa’s message will resonate with anyone who has experienced shame after indulging, who has spent their entire life on a ‘diet’ or who is simply confused about what to eat.

The inspiring Blair will take you through a journey of positive thinking, how to change your thought processes in an instant and turn up your self-love and worthy meter. Blair will guide you through how to change your internal and external language, in order to change your state in an instant. This is essential in being able to control thoughts and emotions for a positive life of fulfilment.

Rounding out the night, Kate will be discussing the fascinating topic of ‘self’ - how to discover, connect and nourish a deep sense of self. Kate will guide you through the profound art of stripping away the false self in order to live in harmony with your original nature. This is essential to anyone interested in living a joyful life grounded in a sense of self. Learning to own and protect your authenticity will become one of your greatest assets. And this, our Soul Village is ‘loving the skin you are in’.

So, throw on some lippy or a hat and diarise a night out for yourself. The Soul Team cannot wait to inspire, share, laugh and unravel so much with you… Get ready to tap into a little bit of SOUL!

$5 from every ticket sold will go toward The Butterfly Foundation, which endeavours to help people foster positive body image, strong self-esteem, resilience, media literacy and a healthy attitude towards food and exercise. Most of all, we want people to know that they are enough as they are!

See you there!


Kate's passion is to educate and empower each client to understand their mind, body, and Spirit and how these aspects are all connected. Her integrative approach to health and healing is to explore and treat the whole person. Kate is the creator of Holistic by Nature and is also on the expert panel of I Quit Sugar.
To find out more about Kinesiology please click here.

Learning Intuition For Guidance

When it comes to guidance in your life and making decisions, who do you turn to? 

Let’s get straight to the point — being guided by your intuition will not only help you live a life that is full, it will develop a strong trust in yourself. You become self-sufficient, confident and centered, no matter what comes your way. 

One of the most common places people to turn for help are family and friends. Having a network of people in your life who you can talk through options, feelings and fears with is immensely beneficial. Especially if, said family and friends are good at reflective listening over telling you what to do! This is the main point of contention for external advice, no one knows what is right for you except YOU. 

So how do you access inner guidance, especially if you’re stressed, worried or unsure? 

It’s about about your internal dialogue

Internal dialogue is the way you speak to yourself on a daily basis. When it comes to guidance in life, for the small things and the big, your internal dialogue is your biggest asset. That’s right, I’m saying that your inner voice is more important than the voice of others. 

However, there are two types of internal dialogue and the KEY to guiding yourself is knowing the difference between when you’re being spoken to by your mind and emotions, and when your intuition is speaking. 

‘Intuition’, ‘gut feeling’, ‘heart’ or ‘instincts’ - it’s all the same!

What ever word you use to describe ‘intuition’, they all mean the same thing. 

The use of the term ‘gut feeling’ leads me to key skills you can practice to gain a stronger connection with your intuition. Until you have a great relationship with your intuition and it becomes a natural part of your internal dialogue, there are a couple of things you can do to strengthen your intuitive abilities.

What do your inner voices sound like?

Start by recognising the sound of the mind compared to that of your intuition

The sound of your mind

The mind will often say a lot. It can be: loud, go round in circles and is often based in emotion such as worry, fear, doubt or even anger and stubbornness. The mind is often trying to keep you safe and protected in the ‘familiar zone’ of life. Regardless of whether this zone is a happy place, the mind works from what it’s learnt and remembered, both consciously and subconsciously from the story of your life. 

Being conscious of this and asking yourself “What’s happened in the past that’s triggering my mind and emotions to think and feel this way?” helps you to remove yourself from the story and be an observer. From this, you have the opportunity to see if the thoughts and emotions of the mind are relevant today or simply the past being brought into the present. 

The sound of your intuition

Your intuition is a gentle, soothing voice. For me, and many others will a powerful connection to intuition, the words come one by one or just a few at a time. As you connect deeper, the more it flows. Intuition can come to you not just by words but by colour, pictures, symbols and deep feelings. You’ll know the interpretation, because it will be clear as day. It’s funny how we often see things as complex or unclear, yet the heart will show you otherwise. 

How does your body feel?

To practice the second part of connecting to your intuition, you need to use your body. Firstly, sit still and bring yourself back into the present moment and back into your body. This will make it much easier to hear your intuitive voice by being grounded. Take your time by breathing slowly in and out of your nose, and gently into your belly. (Once you get really good at this, you can drop down into your heart at any give moment.) This calms the five senses so you can sense with your heart. 

The voice of your mind is often accompanied by phrases such as “I think this is what I want to do?” and a feeling in your body of unsurity. You might feel unsettled, restless or agitated. It feels uncomfortable. 

On the flip side, your intuitive voice is accompanied by a sense of “I know this is what I want to do”. While the choice may bring about questions or feelings, underneath it all lies a sense of deep knowing down in your gut — your ‘gut feeling’. Your body is at peace with the choice. If you have a decision to make, sit with each option and feel deep within yourself. How does your gut react?

Your intuition may not always guide you to the easy option, or the one that has all the components sorted. It may be confronting to know what you heart says. But know this — your intuition will always guide you to your truth, your love and your wisdom. And it’s then that you can use your wisdom mind and your inner resources to work out the details!  

Watch this space as this is the topic for my next blog! 

Kate's passion is to educate and empower each client to understand their mind, body, and Spirit and how these aspects are all connected. Her integrative approach to health and healing is to explore and treat the whole person. Kate is the creator of Holistic by Nature and is also on the expert panel of I Quit Sugar.
To find out more about Kinesiology please click here.

Learn more about Kate

Make an appointment to see Kate

Are You Magnesium Deficient?

Did you know that magnesium levels in the body are depleted by stress as well as regular intake of refined sugar and caffeine. It’s no wonder that some health experts estimate that magnesium deficiency is a silent epidemic potentially affecting up to 90% of the population. 

Magnesium is crucial for wellbeing. It’s involved in over 300 biochemical reactions in the body and is vital for healthy muscle and nerve function, maintaining normal blood pressure and heart rhythm as well as optimal metabolism and immune function. 

What are the sign of deficiency? 

Magnesium deficiency can impact on the following areas: 

Cramps and spasms, tics and twitches are clear signs that your body needs more magnesium. 

Mental Health
Anxiety and depression are both linked to inadequate magnesium. Whilst more research is needed magnesium seems to have a protective effect on mood. 

Magnesium helps both the body and mind to relax which contributes to restful sleep. Additionally magnesium is required for the ‘off switch’ or GABA receptors in the brain to be triggered. 

Magnesium is crucial in the production of cellular energy, meaning inadequate levels can show up as fatigue and low energy levels. 

High Blood Pressure
If you have high blood pressure you definitely should be looking at your magnesium intake. 

How to replenish your magnesium level

You can boost your magnesium levels through dietary rich sources including: spinach, pumpkin seeds, yoghurt, almonds, black beans, avocados, bananas, figs and dark chocolate. 

Topical applications, like epsom salt baths and magnesium oils and sprays (which you can find at your health food store) are an easy way for your body to absorb and replenish magnesium. 

You can also take magnesium tablets and solutions however I would always recommend consulting with our naturopath Shanna Choudhary so you get the right kind of magnesium and the right dose for your needs. 

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes
Make an appointment to see Wes

Is Leaky Gut Legit?

Leaky gut is a controversial topic, many conventional medical experts have dismissed it as a holistic mumbo jumbo but recent research evidence is suggesting there is reason to take it seriously.

What is Leaky Gut

Your gut wall is the site of a tremendous exchange of nutrients. People suffering from leaky gut however, are thought to have a gut lining that is overly permeable. This hyper-permeability allows substances like toxins, microbes and undigested food particles to enter the blood stream and cause havoc.

How Strong is the evidence?

Whilst the theory seemed plausible, the evidence was unconvincing until a pioneer in gut health Dr. Alessio Fasano, director of the Mucosal Immunology and Biology Research Center at Massachusetts General Hospital in Boston and his team discovered a gut protein called ‘zonulin’ which can tighten or widen the openings in the cell membrane of the gut wall. This discovery created a paradigm shift in understanding of the gut lining and whilst, there is still debate about the impact of leaky gut, we have an accepted model that explains how large molecules that cause diseases like allergies and autoimmune conditions are ending up in the blood stream.

What Causes Leaky Gut?

There is definitely a genetic component, to whether you are prone to gut permeability and whether you suffer adverse reactions from the particles that slip through. There is also strong evidence that when the balance of your gut flora, the beneficial bacteria that make up your microbiome becomes unbalanced you’re susceptible to developing an overly permeable gut lining.

What’s the Impact?

Opinions differ, but most agree that allergies, autoimmune diseases like type I diabetes, a thyroid condition called Hashimoto’s disease and Chron’s disease and irritable bowel syndrome are linked to leaky gut. Other conditions including inflammatory skin conditions such as acne and psoriasis, mood disorders and even autism are also thought by many to be connected to leaky gut although not everyone agrees. Given how rapid and steep the learning curve is with regards to the gut and the immune system it is fair to say we will no doubt hear more about the effects of leaky gut in the years to come.

How to Heal Leaky Gut?

It depends on your symptoms and your overall wellbeing, but in general terms healing the gut requires re-establishing a healthy gut flora. There are also specific nutrients that can heal an inflamed and overly permeable gut wall but it is a complex area that is best treated professionally. For further information I recommend speaking to Live Well's naturopath Shanna Choudhary or a holistic GP who specialises in nutritional wellbeing.

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes
Make an appointment to see Wes


Understanding Mindfulness

No doubt you’ve heard about mindfulness, it’s a style of mediation that has placed this ancient practice on the modern medical and cultural map. But what does mindfulness really mean and why all the fuss?

To be mindful of something is to give it your wholehearted focus. Ask yourself this, when was the last time you gave something no less than your complete and undivided attention? The truth is probably that like most of us, you spend your day juggling many things at once, which is in itself a phenomenal skill.

Multi tasking your way through life can be, at its absolute best, an exhilarating rush. There’s nothing wrong with being good at doing many things at once, however, when you perpetually spread yourself thin you become robbed of the spaciousness and the stillness that comes with a simple, singular focus. The beauty is you don't have choose one path or another, you just need to balance the mind’s need for stimulation with its need for silence.

Luckily practicing mindfulness is easy, its simply requires you to bring your awareness to your senses and notice what is already happening beneath the thrum of daily life. The focus of your attention can be anything. The magic is that by choosing a singular focus of attention the simplest things become absorbingly fascinating. A classic mindfulness technique is to allow your attention to become fully absorbed in your breath: start by feeling the sensations of the expansion and release of the air inside your lungs with each inhale and exhale. As you do notice how your mind starts to change gears and slow down.

Even a minute of mindfully observing your breathing can profoundly effect how you feel in body and mind.

You can also practice mindfulness in everyday activities like washing the dishes: just by taking your attention to the sensation of the warmth of the water on your hands or by noticing how the light dances in the soap suds. Any activity can be done mindfully just by being present to the sensations that are arising from moment to moment. The beauty of a singular focus is that it profoundly reduces overwhelm and allows your mind and nervous system to access states of rest.

Our lives are richer and more enjoyable when we experience fullness and emptiness, light and shade. If you regularly take time to be mindful, you’ll find yourself starting to notice and appreciate the little things in life again and rather than feeling saturated and overwhelmed with life you can better appreciate and savour the wonders we have literally all around us.

If you’d like to find out more about mindfulness please visit

Wes Smith is Live Well's Director and has 20 years experience as a practitioner and wellness educator. He has a special interest in working with chronic immune issues, stressanxiety and depression
Wes is passionate about inspiring and educating people to create and sustain their vitality and wellbeing so they can live life to the full.
Wes also enjoys teaching meditation and is the creator of an online resource for learning how to meditate. es has a B.App.Sc.(Acup), Diploma of Herbal Medicine, a Yoga Teaching Diploma and is an APHRA registered acupuncturist. Learn more about acupunctureherbal medicine and meditation.

Learn more about Wes
Learn more about Mindfulness