How to rewire Your Brain

How to rewire Your Brain with mindfulness 🧠
It’s thought that 95% of our behaviour runs on autopilot ⛹🏽‍♂️because neural pathways take care all of our habits, reducing millions of sensory inputs into manageable chunks, so we can function without overload. 🏋️‍♀️
These default brain signals are so efficient that they often cause us to relapse into old behaviours before we remember what we want to do instead.
Mindfulness is the exact opposite of these processes; it’s slow brain. It’s executive control rather than autopilot, and enables intentional actions, willpower, and decisions. All you have to do is practice. The more we activate this in the brain, the stronger it gets. Every time we do something deliberate and new, we find neuroplasticity, activating our grey matter, which is full of new neurons that have not yet been trained for the fast brain. 🤼‍♀️
While my brain knows what is best for me, the fast brain is causing me to shortcut my way through life. 🔋 So how can we trigger ourselves to be mindful when we need it most? This is where behaviour design comes in. It’s a way to put your slow brain in the driver’s seat. There are two ways to do it; first, slowing down the fast brain, putting obstacles in its way, and, removing obstacles in the path of the slow brain, so it can gain control.

Shifting the balance to give your slow brain more power takes some energy though. 💡
Things to try 😛
Refresh your triggers regularly. Use sticky notes to remind yourself of a new intention. That might work for about a week, but then your fast brain and old habits take over again. Try writing new notes to yourself; add variety or make them funny so they stick with you longer.
Create new patterns. You could try a series of “If this, then that” messages to create easy reminders to shift into slow brain. 💭 “If phone rings, take a breath before answering.” Each intentional action to shift into mindfulness will strengthen your slow brain. ✨💫💭✨💫✨
A Relaxation Journey book    



A Relaxation Journey

A Relaxation Journey Book

This is a story of relaxation. It can be used at any time of the day with children, to help them relax both their body and mind. It uses special language and relaxation techniques. Mosey bear takes your child through the relaxation journey. Walk with him through the Rainbow Caves taking, ‘everything you need.’ Find out how to relax your body and mind using this special story. The book also includes some quick relaxation activities to understand how to connect with feelings of well-being and calm. A beautiful start to the day, focussing on relaxation!

Happy kids in a digital world #InternetSafetyDay

Twisted Tales of the Internet with Stories and Poemscropped-26168126_544994662547715_2309515693561184635_n-e1514464943963

1. Celebrate opportunities in the digital world, while reducing the risks

Internet, social media and technology can present fantastic opportunities and raise aspirations for our children, if they can use technology well.  Parents can guide their children with common sense, experience and your own parenting style will help.

2. Start conversations and communicate

Ask about the games they like; new apps, their favourite parts, what they like to do, etc.  Although your child will certainly be impressed if you sprinkle some terminology in the conversation too. Get involved in your child’s digital life and stay involved, strike up conversations regularly.

3. Be a digital role model

This means putting down your smartphone, tablet or laptop and looking into your child’s eyes and listening. We often think that think that screen time off is just for children and young people, but the truth is many adults are in need of some digital detox too. Oversharing is a no- no too; taking tons of photos of your child and posting on Facebook accounts has been shown to cause anxiety for children.

4. Build resilience into their digital lives.

Parents can teach their children to be resilient which will allow their child to not feel so bad from some of the online issues which may happen.  Parents can help their children increase their social and emotional skills so that children will be able to understand and manage their online lives.


Sleep Psychology for children’s bedtime

…using A Bear’s Sleepy Journey book


Who would have thought bedtime could become a science in itself? The use of story has always been celebrated, and now, with A Bear’s Sleepy Journey, it can enhance a better night’s sleep too, or persuade the reluctant sleeper that they can fall asleep easily!

The use of story has always been celebrated at bedtime. For centuries, we have used stories to learn about life, ourselves, and now we can use stories to help us fall asleep with ease. The promise of a better night’s sleep too, growing in confidence, or persuading a reluctant sleeper that they can fall asleep easily, may seem bold statements, but the psychology behind the book really does work !

A Bear’s Sleepy Journey uses relaxation techniques and positive suggestions to help the listener fall asleep. During the introduction, children are asked to help Drowsy bear to find his answers to sleep as they walk through the Rainbow Caves together. (For reluctant sleepers this gives them an altruistic reason to help the bear and gives them a reason to comply with the story’s suggestions for sleep, who would not want to help Drowsy bear?) Essentially it is a guided meditation story, walking with Drowsy bear in the Rainbow Caves leading the meditation, and then a second story with Bobo bear who looks for his own answers to sleep and seeks the Lord of the Arctic Bear who will help him.

Children are often asleep before the second story. This is reinforcing the ease and confidence to find the answers to sleep! The subconscious mind will listen and behaviour can change! 

Mums are already telling us that their children have found it easier to get to sleep and wake up more refreshed, with ‘less wake ups in the night’. Drowsy bear is a big hit with children who love helping him, one little boy asks for Drowsy bear every night!


The book has also been recommended by family therapists and professionals, both teachers and doctors who are using it, recognising the uses of the psychological approach. Every psychologist who has ever used Erickson or Bandler techniques will find examples woven into this bedtime book.

It’s a new approach to bedtime, specially designed story which uses psychology based language, and also links with the current trend in mindfulness too! At the end of the day, both children and parents will be reaching for this book. It’s appealing and beautiful illustrations add to the ideas.

It’s helped children feel calmer and been used with all ages from three years to twelve years old.

Thank you

Sleepy Bears help at bedtime!

A Bear’s Sleepy Journey on Amazon

If you’re wondering how a children’s bedtime book can help sleep then let me explain…

This is a special story to lead your child to sleep easily and effortlessly, night after night. As your child listens, their subconscious mind will hear the words as you read them and (just like programming a computer) the mind will be programmed for sleep.

(Using the subconscious mind is more effective than the conscious mind as we are all run by the subconscious mind. Did you know, 90 % of your actions are subconscious decisions based on previous patterns of behaviour?)

The story starts with an introduction to relaxation. As you read the words, “…Sleepy toes, sleepy ears, sleepy neck,” and so on, your child will start to relax. Once your child is calm, lying down and feeling relaxed, then the magic story can begin.

The bears, Drowsy and Bobo, lead the journey adventure as they look for their own answers to sleep, this will help your child find their own answers to falling asleep too.

The special techniques in the story focus the mind for sleep and confidence to sleep well, night after night. The Rainbow Caves let the listener travel through stages into a deep sleep.

Drowsy bear leads the way! The Rainbow Cave trail encourages your child to relax and grow along the way. Bobo bear then has a second adventure, he is looking for the wise old Lord of the Arctic bear, who can tell Bobo how to find his answers to sleep. Drowsy reads this second sleepy story and falls asleep himself. It distracts the mind beautifully to drift into a wonderful sleep!

This book of sleepy secrets and answers is fun to read and helps calm and relax children so that they can fall asleep easily and love being part of the bear’s sleepy journey!

A BEAR’S SLEEPY JOURNEY available on Amazon

Souls to Melting Pots~ Eternity Poem


My latest poem was inspired by the American poet Ruth Stone- June 8, 1915 – November 19, 2011, who lived to the grand age of 96 years old.

She worked in the fields. She talked about feeling a poem coming towards her from over the horizon, when she felt it coming, it would cause the earth to shake under her feet. Then she would run and chase the poem, running back home to ‘catch it’, write it down. She had to get it on the paper fast enough, grab it before it was gone or she would miss it, and it would continue looking for another poet to be its writer.

Sometimes, she would almost miss it. She would run to the house and look for paper and the poem passes through her. She would grab a pencil just as it’s going through her and she would reach out with her other hand and she would catch it. She would catch the poem by its tail and she would pull it backwards into her body as she was transcribing on the page. These ‘tail-caught’ poems would come up on the page perfect and intact, but backwards, from the last word to the first! Amazing! xx



8 Ways to Teach Resilience to Kids!


Bouncing back may be one of the best lessons you ever have! Resilience can be a dynamic quality and can be developed over time and of course, we all need resilience to get through life with more ease.

Resilient people look for solutions, they see things differently and look for the lessons in the adversity. If we can teach kids that they can learn how to bounce back, it means they are better equipped to cope with stress and change as they go through life.

Resilient children are better equipped to resist stress and adversity, cope with change and uncertainty, and to recover faster and more completely from traumatic events or episodes.” Balckburn & Newman, 2002″ 

Promoting resilience in school or at home, can; lessen behavioural problems and promote well-being, it can give a sense of belonging, and increase enjoyment and achievement.

As a teacher, it’s always an admirable moment  to watch the child who has an unlucky mishap, quickly move on from their dilemma and shake it off! So how do we encourage resilience and this shaking it off attitude in children?

Lessons in resilience!

  1. Set up games to problem solve, where maybe the rules change and adapting is key to working out the problem.
  2. Look out for role models and stories about inspirational people who have good coping skills or strategies. A favourite sports personality who have suffered a setback, or injury and  bounced back. Look at lives of inspiring people who have turned adversity into success! 
  3. Be silly and learn to laugh off mistakes! Enjoy a good belly laugh with children when things go wrong or the unexpected happens. Obviously, this needs some sensitivity  and can only be done in certain situations, but certainly encourage seeing the funny side of adversity!
  4. Look for opportunities and be optimistic when things go wrong! Try a game of ‘Well if that hadn’t happened…” Turning things around, get creative, accentuate the positive and ignore the negative as much as possible. Teach them the value of not dwelling for too long and spoiling other opportunities, that could be just around the corner.
  5. Teach children to look at a problem in a new way. Are there any advantages in not getting what you want? Sleepy Bearsfabfour
  6. Have some awareness and empathy for others? Have other people had a worse day? Worse situations to cope with? Talk about how to help others who have worse things to deal with.
  7. Give children a chance to discuss their feelings about situations which may have affected them. Give them a chance to discuss with their peers about how they felt in different situations. (Circle times, class, family debates, discuss scenarios etc) Introduce new emotional language. (dignity, humble, respect, belonging, empathy, self-worth, self-esteem, unsettled, frazzled, ridiculed, pressured, resilient)
  8. Teach mindfulness, staying in the moment! Keep calm keep in the moment and let go of thoughts that set you back.                                                  child                                

When we teach children to be more resilient, we give them more coping skills, more opportunities to grow, and a better knowledge of themselves and the world around them!



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