Níl sé éasca a bheith féinfhostaithe ach rud gur maith liom faoi ná gur féidir liom cinneadh a dhéanamh an bhfuil mé le rudaí áirithe a dhéanamh agus cathain an ndéanfaidh mé iad. Sin an fáth nár chuala sibh uaim ó thús an samhraidh! Bhí mí Meitheamh an-deacair dom. Mar a mhínigh mé sa bhlag deireanach bhí mé tinn de bharr an mhéid oibre a bhí mé ag déanamh. Thosaigh rudaí difriúla ag críochnú ag amanna difriúla le linn mí Meitheamh ach ag an am céanna bhí níos mó brú orm maidir le lóistín. Bhí orm bogadh tí agus mar atá a fhios ag madraí na sráide tá ganntanas tithe in Éirinn faoi láthair.
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Self-employment isn’t easy but what I do like about it is that I get to decide what I’m going to do and when I’m going to do it and that is the reason that ye haven’t heard from me since the beginning of June. I had a tough June. I mentioned in my last blog that I had been sick because of the amount of work I was doing, June saw a lot of that come to an end but as work stress decreased housing stress increased. My landlord evicted me so I had to find somewhere else to live which is always a stressful thing, despite all of the times I try to convince myself it’s not!

Bhí a fhios agam go mbeadh sé ceart go leor ar deireadh mar bíonn i gcónaí ach ní chabhraíonn sé sin nuair atá tú ag dul trí rud éigin. Fuair mé arasán álainn sa Spidéal ar deireadh agus bhog mé tí sa cúpla lá deireanach a bhí agam sa seanteach. Mar a dúirt mé bhí sé go breá ar deireadh ach bhí an bóthar go dtí an pointe sin an-deacair!

I knew it would all be fine, because it always is but that didn’t help me as I went through it! I got a little place in An Spidéal in the end and I’m delighted with it! I found it just before I had to leave the old place which is how renting works in the south. You find it and you have to take it whereas in Belfast I was used to having time between finding it and then taking it.

Le linn an samhraidh tá daoine ag fíriú dom céard a cheapaim faoin a bheith i mo chónaí sa Spidéal ach le bheith ionraic níl a fhios agam! Bhog mé isteach agus cúpla lá i ndiaidh bhí mé imithe go Sligeach i gcomhair bainise mo dheirfiúr. I ndiaidh sin, bhí mé imithe agus ar ais agus imithe arís ag múineadh le hOideas Gael. Bhí sé iontach a bheith i nGleann Cholm Cille arís, ceantar álainn agus mé ag múineadh daoine ar an láthair, rud nach raibh déanta agam ó thús na paindéime!

People have been asking me throughout the summer how I like living in An Spidéal but I couldn’t tell them because I don’t feel like I have been living here! I moved in and then I was away for my sister’s wedding and a week later I was away again for work. I was up and down to Donegal three times in the end working with Oideas Gael and it was lovely! Teaching in person classes was really nice after so long online and being in the beautiful Gleanncholmcille was fantastic as well!

Bhí samhradh álainn agam ach anois tá mé ag iarraidh srian a chur orm féin agus roinnt oibre a dhéanamh nach ndearna mé le míonna, an blag seo san áireamh! Ach anois agus mé ar ais tá mé réidh leis an gcéad chúrsa eile aireachais a thosú le daoine fásta. Fanfaidh mé ar líne agus mar sin is cuma cén áit atá tú bheadh míle fáilte romhat ar an gcúrsa! Cúrsa cleachtais aireachais do dhaoine fásta a bheidh ann agus tá na sonraí ar fad ar fáil anseo.

I had a lovely summer but now I’m trying to focus myself and get all the work I didn’t do over the summer done, including this blog! I have also launched my next Adult Mindfulness Practice Course. I’ll be staying online for it so you would be very welcome to join us from wherever you are. I have found the benefits of the online classes means that people learn to practice meditation and mindfulness from their own homes. Meditation then becomes something you do at home and not just something you do elsewhere. The classes will be on Thursday evenings from 8-9pm and all of the information is available here.

Ba bhreá liom cloisteáil uaibhse agus faoi do shamhradh féin! Cuirigí scéal chugam más maith libh anseo  nó tríd an ríomhphost ag  solasrelaxation@gmail.com.

I would love to hear about your summer. What did you get up to? Did you do what you set out to do? Send me a message or an email to solasrelaxation@gmail.com if you fancy sharing! 

Fada an lá ó go raibh blag agam anseo daoibh ach rinne mé rud an-aisteach dom an tseachtain seo caite agus bhí mé ag iarraidh nóta a dhéanamh dó! Bhí gealach lán mór againn an tseachtain seo caite ach níor éirigh liomsa é a fheiceáil mar bhí mé tinn!

It has been a hot minute since I posted a blog here but I did something very unusual for myself last week and I wanted to document it! During last week we had a super full moon which means that the moon appears bigger in the sky because it is closer to the earth, I however missed it. I didn’t get to see it because I was sick.

Tá sé ráite agam anseo cheana go mbíonn éifeacht ag an ngealach agus timthriall na gealaí ar an taoide agus mar sin luíonn sé le ciall go mbíonn éifeacht aici orainn freisin. An mhí seo bhí an ghealach ag iarraidh insint dom go raibh sos ag teastáil uaim! Go tobann, i ndiaidh na hoibre ar an Máirt bhí mé tinn. Ní raibh mé iomlán cinnte an raibh mé tinn mar is ceart nó an raibh mé i ndiaidh dearmaid a dhéanamh ar mo dhinnéar an lá sin ach gan moill bhí mé sa leaba, ag siúl le nach gcuirfinn amach. An lá dár gcionn, dhúisigh mé leis an aláram ach bhí a fhios agam nach raibh mé rómhaith.
‘Ach tá lá gnóthach agam. Tá barraíocht ranganna agam len iad a chur ar ceal,’ a dúirt m’intinn liom.

The full moon energy causes the rise and fall of the tides in our oceans. Us humans are made up hugely of water so it makes sense that the moon cycles would affect us too. My experience with the moon is that the bigger and brighter it gets in our skies the more it is able to highlight things within us that we are ready to release, things that are no longer serving us. I can usually feel the energy of the moon for a few days before the actual full moon and then I feel a huge release and sense of ease once the fullness has passed. This month, the night before the full moon, after I had finished all my work I suddenly started to feel really really sick. I couldn’t tell if it was that strange ‘I haven’t eaten all day’ feeling or maybe I was tired because I hadn’t slept well the night before but I eventually realised the only thing I could do was go to bed and quickly! Keeping my eyes closed was the only way through. The next morning I woke up with the alarm and I knew I didn’t feel 100%.
‘But I have a really busy day. I need to teach those classes. I can’t cancel them.’

Ach bhí a fhios agam nach fiú dom na ranganna a mhúineadh agus mise tinn agus mar sin níor éist mé le m’intinn agus chuir mé na ranganna ar fad ar ceal. Ní rud é sin atá déanta agam rómhinic agus toisc go bhfuil mé féinfhostaithe bhí mé buartha faoin gcuma a bheadh orm agus faoin aiseolas go dtabharfaidh na scoileanna dom. Ní raibh fadhb ar bith ag éinne leis, dár ndóigh! Mar mhúinteoir aireachais bím ag múineadh do dhaoine an bealach le teacht isteach chucu féin agus éisteacht lena gcolainn féin. Bhí orm mo chomhairle féin a thógáil an tseachtain seo caite agus ar deireadh chuir mé dhá lá iomlán ar ceal agus níor tháinig deireadh leis an domhain. Fuair mé cúpla teachtaireacht ag rá ‘Katie bocht, tabhair aire duit féin’ agus bhí príomhoide an lá inniu ag cur ceiste faoi mo shláinte inniu.  

I had the usual train of thought but I knew if I went on to teach those classes as I had planned that they wouldn’t be great and I would feel worse for it so I rang one school and texted another principal and cancelled my classes. This was a big step for me and I know that I am not alone in my ‘I’ll just struggle through, it’ll be fine’ way of thinking and being but considering that I am teaching people to come back into their bodies so they can listen to what their bodies need it would have been hypocritical of me to not listen to my own body this week. I ended up taking my two busiest days off work this week. I cancelled a total of seven classes and the world did not end. Nobody gave out to me, in fact I got a lot of Poor Katie’s and ‘look after yourself’s.

Maireann muid in sochaí a deir linn nach fiú muid muna bhfuil muid gnóthach agus ag saothrú airgid. Le teachtaireachtaí mar sin ag teacht chugainn i rith an ama ní haon iontas é nach gcreideann muid gur féidir linn am saoire a thógáil, go háirithe nuair a thagann sé go cúrsaí oibre.
‘Céard a cheapfá dá má rud é nach raibh mé ar fáil leis seo a dhéanamh? Ní iarrfaidh siad orm obair a dhéanamh leo amach anseo.’
Sin cuid de na smaointe a bhíonn againn ach creidim go láidir gur cuid den chúis go raibh mé tinn an tseachtain seo caite ná toisc go raibh mé ag obair go dian le cúpla seachtain anuas agus nach raibh mé i ndiaidh sosa a thógáil. Mar sin, tá mé ag smaoineamh ar an tseachain seo caite mar bhriseadh lár téarma de mo chuid féin!

Living in a capitalist society that values productivity and profit over all else can lead us to thinking that we cannot take time off. We think we must be productive all the time so I am your friendly reminder that you need to take breaks and it is OK to take a break. I think part of the reason I got sick this week was because I’ve been working so much recently, and I haven’t had time to take time off so I’m thinking of this week as a little self-imposed midterm break.

Tá Lá na Máithreacha ar an Domhnach! Agus mar sin beidh mé ag caint ar mháithreacha agus aireachas sa bhlag seo! Chomh maith leis sin, tá mo chead chúrsa eile do dhaoine fásta le tosú i ndiaidh na Cásca agus b’fhéidir go mbeidh suim ag cuid de na máithreacha sin ann. Just Relax for Adults is ainm don chúrsa mar beimid ag ligint ár scíth, ag tógáil sosa agus ag suigh linn féin ar feadh uaire an chloig in aghaidh na seachtaine. Sa bhlag seo tá mé ag iarraidh labhairt faoin maitheas a dhéanann cleachtadh aireachais do mháithreacha agus faoin éifeacht maith a bhíonn aige ar an teaghlach ar fad.

Mother’s Day on Sunday and I have started advertising my next adult mindfulness course. This course is called Just Relax for Adults as relaxing, resting and sitting with ourselves is a lot of what we will be doing so for this blog I want to talk a little about the benefits of mindfulness for mothers and how taking time out for yourself.

Tá sé ríthábhachtach go dtugann muid aire dúinn féin, ní rud é gur féidir leat neamhaird a dhéanamh air ar feadh rófhada agus mar sin, má tá aon mháithreacha amuigh ansin ag mothú ciontach toisc go siad ag smaoineamh ar rud éigin a dhéanamh dóibh féin, beidh ort neamhaird a dhéanamh ar an mothúchán sin. Más duine agus máthair níos séimhe thú déanfaidh sé maitheas don chlann ar fad! Mar a thuigfidh tú ar ball.   

Self-care is essential, not a luxury, so anyone feeling any mum-guilt needs to push it aside because you practicing mindfulness, self-care and relaxation can actually benefit your whole family.

Toisc go mbímse ag obair le páistí agus máithreacha go minic cloisim go leor cainte ó na máithreacha sin faoin a bheith ag mothú ciontach. Mothaíonn siad ciontach toisc go bhfuil faitíos orthu go ndúirt siad nó go ndearna siad rud éigin mícheart, bíonn siad buartha go bhfuil na páistí ag cailliúint amach ar am lena gcairde, tá eagla orthu nach bhfuil an bia a chuireann siad ar fáil maith go leor, nó go bhfuil siad ar scáileáin rófhada...agus leanann sé ar aghaidh. Nuair a smaoiníonn tú go bhfuil seo ar fad in intinn máithreacha cheana féin, luíonn sé le ciall go mbeadh siad ag mothú ciontach agus iad ag iarraidh ama leo féin, ar mhaithe leo féin.

Mum-guilt is something I’ve heard every mother talk about in my classes. They feel guilty that they may have said or done the wrong thing, they worry that their child is missing out on essential developmental and social activities, they worry if they are providing the most nutritional food, or the amount of screen time their child consumes. The list goes on. All of this guilt and worry that that mothers are experiencing means that it is no surprise that when it comes to taking time out for themselves so many experience the mum guilt all over again.

Dúirt dalta a bhí i mo chúrsa deireanach do dhaoine fásta gur mhothaigh sí ciontach gach seachtain nuair a bhí uirthi a hiníon a fhágáil lena athair agus í ag teacht chugainn don chúrsa. Mhothaigh sí go dona agus í ag iarraidh rud éigin a dhéanamh dí féin nuair a bhí sé ‘de cheart’ aici a bheith lena hiníon. 

A student in my adult Cultivating Inner Kindness course told me this week that every time she has to leave her daughter with her dad in order for her to attend my course, she feels guilty. She feels bad for doing something for herself when she ‘should’ be with her daughter. 

Lean an dalta céanna ar aghaidh ag teacht go dtí na ranganna, in ainneoin an mothúchán seo agus bheartaigh sí teacht go dtí an cúrsa ar an gcéad lá mar thuig sí go ndéanfadh sé maitheas di féin agus dá hiníon dá má rud é go raibh sí féin ag cleachtadh aireachais. Thuig sí go gcruthóidh sé atmaisféar níos síochánta ina hintinn féin agus mar sin go mbeadh atmaisféar níos síochánta sa teach dá hiníon. Ach níl an tuiscint sin ag gach duine agus sin an fáth go bhfuil mise anseo daoibh!  

The student continued coming to the classes and even signed up in the first place because she knows that her practicing mindfulness creates a calmer, more peaceful mind for herself and then in turn she is able to provide a calmer atmosphere for her daughter to live in. However, not everyone is aware of this so I’m here to help you! 

Laghdaíonn cleachtadh aireachais strus agus buaireamh. Cruthaíonn sé atmaisféar síochánta agus socair istigh ionat féin. Le linn an chleachtaidh, bogann muid ár n-aird amach as ár gcloigeann gnóthach agus isteach sa cholainn. Tugann muid aird dár gcosa, ár lámha agus go dtí an anáil. Níl tú in ann a bheith ag smaoineamh ar rudaí difriúla má tá d’aird ar do cholainn agus ar an méid atá ag tarlú istigh ionat féin ag an nóiméad sin. Tá fianaise ann a léiríonn má tá duine amháin sa teach ag cleachtadh aireachais airíonn gach duine eile sa teach difir.

Mindfulness helps to relieve stress and anxiety and it creates a sense of peace and calm as we move our attention out of our ever-busy mind and into our physical body. It has been proven that if one person in the household practices mindfulness that it benefits everyone in the household.

Agus tú airdeallach ar do cholainn agus an bealach go n-airíonn sé tosaíonn tú ag tabhairt faoi deara go dtagann na smaointe chugat ar aon nós. Le linn an chleachtaidh táimid ag iarraidh fios a bheith againn go bhfuil na smaointe ann ach níl muid ag iarraidh ligint dóibh smacht a bheith acu orainn. Tarlaíonn sé rómhinic dúinn ar fad go mbíonn muid ag smaoineamh ar rud éigin agus ní a fhios againn conas ar tháinig muid ar an ábhar sin. Más féidir linn ár smaointe a aithint ciallaíonn sé sin gur féidir linn seasamh siar uathu agus breáthú orthu agus le cleachtadh agus le himeacht ama beidh tú in ann an cleachtadh sin a thabhairt amach sa saol agus beidh sé níos fusa duit seasamh siar agus smaoineamh ar do fhreagra in ionad an chéad rud a thagann chugat a rá. Bíonn muid ag iarraidh tuigmháil nach ionann ár smaointe agus an fhirinne.    

Mindfulness and meditation teaches us to become aware of our thoughts so that our thoughts do not have control over us. All too often we find ourselves thinking about something and we don’t even know how we got onto that subject. A mindfulness practice helps us to gain control of our thoughts. As we learn to step back from our thoughts we can become aware of how we think and what we think. This in turn results in us being able to step back from situations as they arise in our life, we can step back and assess what to say and do. We learn to respond and not to react. 

Samhlaigh anois gur máthair thú atá ag mothú síochánta agus séimh istigh i do cholainn agus d’intinn féin. An dóigh leat go mbeidh éifeacht ar an síocháin sin ar do chlann?

Now, imagine that you are a mother who feels a sense of peace and calm in your body and mind. How do you think that peace would affect your family? 

Creideann go leor daoine go bhfuil go leor oibre i gceist leis an aireachas a chleachtadh. Síleann siad go gcaithfidh siad rud sa bhreis a dheanamh le go mbeidh cleachtadh acu ach tá mise anseo le hinsint duit nach bhfuil sin fíor!

A lot of people think that to practice mindfulness you have to put work into it. It can be thought of as something else to add to an already full to-do list but I am here to tell you that that doesn’t have to be the case! 

Táimid ar fad an-ghnóthach cheana féin agus níl aon rud eile uainn sa saol le rudaí a dhéanamh níos gnóthaí! Agus leis an smaoineamh sin, le haireachas a chleachtadh ní gá duit ach a bheith airdeallach ar an méid atá tú ag déanamh cheana féin. An tseachtain seo caite labhair mé ar an gcaoi gur féidir leat suigh nó a bheith má tá tú ag iarraidh suigh síos go ciúin in áit éigin leis an aireachas a chleachtadh. Bhí mé ag déanamh tagartha do chleachtadh ar leith; nuair atá am ar leith agat le gur féidir leat suigh síos agus a bheith ciúin. Muna bhfuil am mar sin agat is féidir leat aireachas a chleachtadh ag úsáid rudaí a dhéanann tú cheana féin.

We are all already really busy, we don’t need to add anything else to our lists and so that is how we can practice mindfulness. We can use something we already do and simply bring a mindful awareness to it and voila! We have a mindfulness practice! Last week I spoke about how to sit or lie when you are practicing mindfulness but that blog referred to a seated meditation practice, if that is what you have time to do or what you want to do but sitting in quiet meditation is not the only way to practice mindfulness.

Mar shampla, is féidir leat cleachtadh aireachais a dhéanamh as do bhricfeasta. Bí airdeallach ar an mbia a roghnaíonn tú le hithe, bí airdeallach ar an mbealach go ndéanann tú an bia sin réidh agus mothaigh an bia sin i do bhéal, an blas, conas a mothaíonn sé agus tú críochnaithe. An ólann tú aon rud? An bhfuil an rud sin té nó fuar, cén boladh atá aige.

For example you can practice mindfulness when you are having your breakfast. You can become aware of your food choices, the colours of your food, what you do in order to prepare it, how does your food taste? Do you drink anything? What does your drink of taste look like, taste like, smell like?

Agus sin do chleachtadh aireachais. Ní gá duit rud mór casta a dhéanamh as, coinnigh go simplí é agus beidh sé i bhfad níos fusa duit!

And that is your mindfulness practice. Please don’t make it more complicated then that, because it is not complicated! Mindfulness is simply the practice of bring awareness to what we are doing so if you bring that awareness to whatever you are doing then you are practicing mindfulness. Simple.

Dúirt duine éigin liom le déanaí “níl mé ag déanamh é i gceart é ach tá mé ag baint tairbhe as” agus an rud is coitianta a chloisim i ndiaidh na habairte sin ná “Tá mé go fóill ag smaoineamh go leor le linn an aireachais agus mar sin tá mé á dhéanamh mícheart”.

Someone said to me recently “I don’t think I’m doing it properly but I’m still enjoying it” and the most common next sentence I hear is “I’m still thinking so I’m doing it wrong.”

Níl muid in ann ár smaointe a stopadh. Tá sé dodhéanta. Ní fiú duit triail a bhaint as mar cur amú ama a bheidh ann agus le linn seisiúin aireachais ní sin an aidhm atá againn. Ní drochrudaí iad na smaointe a bhíonn againn. Is iontach an rud é an smaointeoireacht. Gan na smaointe a bhíonn againn ní bheadh muid san áit atáimid mar chine daonna. D’úsáid muid an cuid dár inchinn a bhíonn ag smaoineamh le tithe a thógáil, le bia a bhailiú agus é a chócaireacht. Gan an prefrontal cortex inár inchinn bheadh muid mar moncaithe go fóill.

We can’t stop our thoughts. It’s impossible so there’s no point in trying, you’d be wasting your time. But stopping our thoughts isn’t the aim of mindfulness. Our thoughts are not bad. Without our prefrontal cortex which sits on the top of our brains at the front of our heads we wouldn’t be where we are today as humans. It is thanks to our thoughts that we can build houses, cars, roads, how we are able to adapt to our environments and change as we need to, whether that means we are no longer monkeys or whether we have to adapt to living with a virus that is threatening our populations.

Tarlaíonn fadhbanna len ár smaointe nuair nach bhfuil muid in ann na smaointe a stopadh. Le linn an chúrsa 10 lá ciúnais a rinne mé, a chur tús le m’aisteoir mar mhúinteoir aireachais agus suaimhnis dúirt siad linn go rialta go raibh muid ag iarraidh smacht a fháil ar ár smaointe mar go dtí go bhfuil smacht againn ar na smaointe beidh smacht acu orainn. Sampla d’am go bhfuil smacht ag mo smaointe ormsa ná nuair a dhúisím le linn na hoíche agus níl mé in ann titim ar ais i mo chodail toisc go bhfuil mé ag smaoineamh. Tosaím ag smaoineamh ar mo mháthair agus a breithlá, ansin smaoiním ar an Nollag agus go raibh sé aisteach de bharr Covid agus go mbeidh sé níos aistí arís an bhliain seo chugainn mar tabharfaidh mé faoi deara níos mó nach raibh m’uncail ann. Ansin tosaím ag smaoineamh ar shochraid m’uncail agus na comhráite deireanacha a bhí againn agus ansin tá mé ag smaoineamh ar Aoife agus sochraid Aoife agus ar aghaidh agus ar aghaidh agus ar aghaidh. Go dtí go bhfuil mé feargach liom féin toisc go bhfuil an locht orm féin nach bhfuil mé in ann codail agus mé ag smaoineamh an méid seo.

Problems occur with our thoughts when we cannot stop them. During my 10 days of silence course that catapulted me into the world of teaching mindfulness they spoke to us about gaining control of our minds so that our minds don’t have control of us. An example of a time that my mind has control over me is when I wake up in the middle of the night and I then can’t fall back to sleep. It will start with me thinking of my mum and her birthday, I’ll then think of Christmas and how it was a bit weird because of Covid but next year might be even more weird when it will feel even more evident that my uncle isn’t with us. I might then start thinking about my uncle’s funeral and the last conversations I had with him. Then I’m thinking about Aoife who past away just before Michael and what was the last thing I said to her and on and on and on until I’m angry with myself for still being awake and it’s all my own fault because I kept thinking.

An aithníonn éinne againn an nós sin? Ar tharla sé duitse riamh? Tarlaíonn sé domsa fiú agus mé i ndiaidh blianta d’aireachas a chleachtadh. Sula ndearna mé an cúrsa 10 lá sin bhí seachtain mhaith codalta agam agus mé ag codail go maith dhá oíche, anois is droch-seachtain é más rud é go bhfuil dhá oíche de dhroch-chodail agam, mar sin tá feabhas tagtha ar rudaí ach tarlaíonn sé go fóill, faraor! Mar sin, más rud é go bhfuil tú nua ag cleachtadh aireachais nó má tá cleachtadh seanbhunaithe agat má tá go leor leor smaointe agat an t-am ar fad agus ní ciallaíonn na smaointe sin go bhfuil tú á dhéanamh mícheart.

Can anyone identify with this? Has this happened to you? Although I have a regular meditation practice and I have for at least 3 years now it still happens to me. That being said, before I did the 10 day retreat I had a good week if I had two good night’s sleep in a week, now if I have two bad night’s sleep in a week it’s a bad week, so it’s an improvement. But whether you are a new meditator or a dab hand at meditating and have been doing it for years you will still have lots of thoughts all the time and this does not mean you are “doing it wrong”.

Le linn seisiúin aireachais an rud atá tú ag iarraidh a dhéanamh le do smaointe ná iad a aithint. Ní stopfaidh tú iad agus níl tú ag iarraidh iad a stopadh ach le cleachtadh beidh tú in ann seasamh siar uathu agus iad a fheiceáil agus gan a bheith ceangailte leo agus gan iad a aithint. Is maith liom an íomhá den abhainn a úsáid; samhlaigh go bhfuil tú i do shuigh in aice le habhainn agus tá tú ag iarraidh fanacht ar bhruach na habhann. In ionad uisce a bheith san abhainn seo, do smaointe atá ann. Má fhanann tú ar an mbruach tá tú in ann na smaointe a fheiceáil, ligeann tú dóibh teacht isteach, aithníonn tú go bhfuil siad ann agus imíonn tú leo gan tú féin ag cruthú scéil nó aon rud thart orthu. Gach uair go bhfeiceann tú smaoineamh agus imíonn tú leis ie tosaíonn tú ag smaoineamh agus imíonn tú go domhain éigin eile, nuair a aithníonn tú sin tagann tú ar ais chugat féin agus ar ais go bruach na habhainn. An cleachtadh atá i gceist le haireachas ná an teacht ar ais sin. Caithfidh tú cleachtadh a dhéanamh ar teacht ar ais chugat féin, ar ais go dtí an anáil nó ar ais go dtí na mothúcháin atá agat san am i láthair.

When you are meditating, what you are trying to do with your thoughts it to recgonise them as thoughts and to step back from them without getting caught up with them or believing them completely. I like to use the image of a river. Imagine you are sitting on a riverbank

Tá siúl agam go luíonn sé sin ar fad le ciall agus go dtuigeann sibh céard atá i gceist agam. Má tá ceist ar bith eile agat cuir scéal chugam agus tar ar ais an tseachtain seo chugainn nuair a labhróidh mé faoin gcaoi gur ‘ceart’ duit a bheith i do shuigh nó i do luigh agus tú ag cleachtadh aireachais.

I hope that all makes sense, if anyone has any questions please don't hesitate to contact me. Next week I'm going to talk a little about the 'right' way to sit or lie when you  mediate, or is there a right way...? You'll just have to come back to find out!

Tá an Earrach buailte linn, faoi deara thiar thall! Agus tá mé ag siúl go mór leis na laethanta níos faide agus dóchas a aireachtáil! Dóchas go dtiocfaidh deireadh leis an dianghlasáil go luath...

It’s Spring! Finally! I’m really looking forward to longer days and hope! Hope that these lockdowns will end soon...

An tseachtain seo tá mé ag iarraidh leanúint ar aghaidh ó bhlag na seachtaine seo caite. Tabharfaidh mé cur síos daoibh ar an darna cuid den rang Relax Kids. Is sa chuid seo den rang go dtosaíonn muid ag ciúnú síos agus ag socrú síos le bheith réidh le luigh síos agus scíth a ligint agus muid ag éisteacht le ceol agus scéalta beaga gearra.

This week I want to continue on from last week’s blog talking about the Relax Kids classes and what they entail. So this week we’ll talk about the second half of the classes. This half is where we start to relax and wind down, getting ready to lie down and relax while listening to music and some beautiful Relax Kids visualisations.

Síntí/Stretches

D’fhag mé ag na cluichí sibh an tseachtain seo caite agus an chéad chuid eile den rang ná síntí. Déanann muid síntí atá cosúil le síntí a dhéantar ag ranganna ióga. Cabhraíonn na síntí le teannas a scaoileadh amach as an gcolainn. Choinníonn muid an-chuid teannais sa cholainn agus fanfaidh sé ann muna scaoileann muid amach é. Úsáideann muid an anáil le linn an chuid seo den rang freisin agus bíonn deis ag na páistí cártaí a phiocadh le fáil amach céard é an chéad síneadh eile a dhéanfaimid.

I left ye at the games and play last week so we’ll continue on from there which during a class would mean we would move onto the stretch step. We do some simple yoga-type stretches during this part of the class to release tension our body holds. Using the breath we move in different ways in each pose and the children have a chance to pick cards and tell us what pose they want to do as well. I love interactive classes because it means the families get to tell me what they want to do and it’s more craic for me!

Úsáid do lámha/Feel

I ndiaidh na síntí, úsáideann muid ár lámha ar a chéile agus orainn féin. Labhraíonn muid faoin gcnaipe suaimhnis atá ionann ar fad agus déanann muid cácaí agus píotsa ar a chéile. Bíonn muid ag smaoineamh ar na rudaí gur maith linn a dhéanamh le linn an chuid seo den rang freisin. Labhraíonn muid agus bíonn muid ag tarraingt pictiúir de na rudaí deasa a rinne muid ar an lá sin.

After stretches we move into self and peer massage which is my favourite step to do with families. I love watching families help each other relax and quieten down while they give each other a gentle massage. We pretend to make pizzas and cakes on each others backs (with permission of course!) and we also talk about things we enjoy doing and we draw pictures of good things that have happened to us and for us during that day.

Anáil/Breath

An darna chéim dheireanach sa rang ná anáil. Is céim ann féin é cé go mbíonn muid ag úsáid an anáil le linn an ranga. Le linn an chéime seo, bíonn muid ag déanamh cleasanna beaga gur féidir linn a dhéanamh agus a úsáid ag am ar bith agus in áit ar bith. Bíonn go leor craice againn freisin ag úsáid ainmhí leis an anáil a chleachtadh chomh maith!

Our second last step is breath and while breath has it’s own full step, we use our breath to help calm our minds and bodies throughout the whole class. during this class we teach tips and tricks to help make the breath more accessible. We do different activities that are really simple and can be done at any point during the night or day. And of course, we have the craic with it by adding animal breathing and some loud noises into the mix!

Luigh síos/Relax

Agus ansin, ag deireadh an ranga luíonn gach duine síos pé bealach agus pé áit atá compordach dóibh agus éisteann muid le ceol agus bím féin ag caint ar an gcolainn agus an caoi atá sé ag mothú. Is breá liom an cuid seo den rang a dhéanamh agus an teaghlach ar fad le chéile agus iad sa bhaile mar chiallaíonn sé go gcruthaíonn siad spás agus áit sa teach go bhfuil siad in ann aireachas a chleachtadh. Chomh maith leis sin, má fheiceann na páistí go bhfuil na tuismitheoirí á dhéanamh freisin beidh níos mó measa acu air agus tá níos mó seans ann go mbeidh suim acu é a dhéanamh. Is rud álainn é más féidir leat aireachas a chleachtadh le do pháistí nó le do phairtnéir. 

And each classes finishes with the families lying on their bed, the floor, couch or whatever it is they have around them that is comfortable. We listen to some beautiful, relaxing music and I read out some Relax Kids visualations while the whole family lie quietly together listening. I love this part of the class particularly when it is the whole family doing it. It’s such a beautiful practice to get into and it creates a calming, relaxing atmosphere in the house.

Más suim leat féin a bheith linn don chéad chúrsa seo den bhliain, ranganna uair an chloig ar feadh sé seachtain a bheidh ann agus tá na sonraí ar fad ar fáil anseo. Má tá tuilleadh ceisteanna agat faoin gcúrsa ba bhreá liom labhairt leat faoi. Cuir ríomhphost go solasrelaxation@gmail.com agus socróidh muid am atá feiliúnach don bheirt againn! Tá mé ar bís le tosú!

So, if you want to join me for this Relax Kids six week course check out all of the information here and if you would like to have a chat about the course please let me know by emailing solasrelaxation@gmail.com. I can’t wait to get started!

An tseachtain seo, d’fhogair mé mo chéad cúrsa teaghlaigh don bhliain. Cúrsa Relax Kids a bheidh ann. Le linn gach rang Relax Kids téann muid trí seacht gcéim ina iomláine. Idir seo agus tús an chúrsa, ar an gCéadaoin, 3 Márta tabharfaidh mé cur síos duit anseo ar na céimeanna sin. Beidh an cúrsa ar siúl ar feadh 6 seachtain ag 4.30in gach Céadaoin agus tá sé feiliúnach don chlann ar fad, ach go háirithe páistí ag aois bunscoile ach bainfidh na páistí níos sine agus níos óige sult as píosaí éagsula de na ranganna.  

This week I launched my first family Relax Kids course of the year. Every class of a Relax Kids course includes seven steps. I am going to use this blog for the next few weeks to explain exactly what those steps are and what happens during each Relax Kids class. The course I will be running will be a 6-week course starting on Wednesday, 3rd March at 4.30pm and it is suitable for all families, particularly families with primary-aged children but older and younger children will enjoy different parts of the class. each course is completely tailored to the needs of the participants so everyone is welcome! And as it is an online class you can be located anywhere as well!

Tosaíonn muid gach rang le trí anáil domhain, isteach tríd an srón agus amach tríd an bhéal. Cabhraíonn an anáil seo linn féin a shuaimhniú agus a shocrú síos le go mbeidh muid réidh le tabhairt faoi rudaí nua. Iarraim ar gach duine na lámha a chur ar a mbolg aon am go ndéanann muid anáil domhain leis an anáil a mhealladh síos go dtí an bolg. Go minic nuair a thógann muid anáil bíonn sé gearr agus éadomhain agus má táimid ag iarraidh na anála a úsáid leis na intinn a chiúine caithfimid é a mhoilliú síos agus ligint den aer isteach sa bholg.

Every class starts with three deep breaths in and slowly out. Focusing on the breath and the use of the breath is a great way to calm the busy mind and it is the perfect way to start anything new or different. After taking three breaths with their hands on their belly the participants are ready for whatever new thing we will be doing! I always ask children and adults alike to have their hands on their belly during the deep breaths as it encourages the breath to elongate and to reach as far down as their belly. We so often have shallow, short breaths but when we focus on the breath and can make it longer and deeper we are automatically quietening our minds as we are taking the attention away from our thoughts and into our bodies.

Nuair atá sin déanta againn agus nuair a thuigeann gach duine céard a tharlóidh sa rang, seasann muid ar fad suas agus tosaíonn muid ag bogadh. Critheann muid amach ár gcolainn agus ag léimt thart agus ag fáil réidh le uair an chloig spraoi agus craic! Ansin imríonn muid cluichí; iarraim ar na páistí ligint orthu féin gur ainmhí éagsula iad. Is breá liom féin an eilifint a dhéanamh agus moncaí, capall agus coinín. Uaireanta iarraim ar na gasúir insint dúinn faoin ainmhí is fearr leo agus déanann muid sin chomh maith!

When this is done and when everyone understands exactly what will be happening during the class, we stand up and we start moving. We shake out our arms and legs and our bodies to release tension and to warm ourselves up to get started. Then we play some games. The games have had to change a little due to the online aspect of the classes now but they’re always a lot of fun! One of my favourite games is to pretend to be different animals; I love doing the elephant and the monkey and the rabbit and sometimes the children will tell me what animals they love and we’ll give them a go too!

Dár ndóigh, bhí ar na cluichí athrú beagán agus muid anois ar líne ach fós féin bíonn go leor spraoi againn. Deirim ráitis agus bíonn ar na páistí léimt chun tosaigh má tá sé fíor agus léimt siar muna bhfuil sé. Tá réalta beaga agam le focail orthu agus feiceann na páistí iad agus ansin bainim ceann nó dhó agus caithfidh siad smaoinigh ar céard a bhí ann roimhe sin.

Another game is that I say a statement and if it’s true the children and their parents jump forward and if it’s false the jump backwards, I also love getting everyone to make some noise or playing memory games.

Sprioc ollmhór atá agam le linn gach rang teaghlaigh ná go mbainfidh na páistí sult as agus le linn an chéad chuid den rang déanann muid go leor leor rudaí le go mbeidh am maith acu! Beidh an cúrsa seo ar siúl ar Zoom agus tá an t-eolas ar fad ar fáil anseo.

One of the main aims of every family class I teach is that the children have fun and the first part of the class is all about fun and jumping around and doing whatever we need to to get moving. All of the information on this upcoming course is available here.

Le tuilleadh eolais a fháil ar Relax Kids agus na táirgí álainn ar fad a chuireann siad ar fáil cuir scéal chugamsa ar solasrelaxation@gmail.com nó téigh go suíomh Relax Kids anseo. Freisin, beidh mé ar ais arís ar an Luan ag 6in ar mo leathanach Facebook anseo le píosa aireachais eile ón leabhar The Wishing Star. I mBéarla a bheidh sé ach má tá píosa aireachais uait i nGaeilge bígí i dteagmháil liom agus beidh mé in ann rud éigin a dhéanamh duit. Agus déan cinnte go dtagann tú ar ais an tseachtain seo chugainn le fáil amach céard a tharlaíonn le linn an darna cuid den rang!

Relax Kids have so many beautiful products and packs they provide for parents and children. You can always contact me on solasrelaxation@gmail.com if you have any question or you could go to the Relax Kids website here. I will be live on my Facebook page Solas Relaxation agus Relax Kids on Monday evening at 6pm (GMT) reading from one of the beautiful Relax Kids books, The Wishing Star and make sure to come back here next week to find out what the next steps in a Relax Kids class are.

Bíodh deireadh seachtaine álainn agaibh ar fad agus má tá ceist ar leith agaibh maidir le rudaí suaimhneacha nó aireachais bígí i dteagmháil liom!

Have a beautiful weekend, whatever it is you get up to and if you have any mindfulness or relaxation questions please send me a message xx

Grá mór,
Katie

Seo an chéad seachtain le píosa go raibh aon suim agam nó fuinneamh agam smaoineamh chun tosaigh. Sular tharla gach rud a tharla le cúpla mí anuas ní raibh mé go maith ag pleanáil cúrsaí agus dátaí. Ach leis an mbliain nua ag teannadh linn bhí a fhios agam go raibh rudaí go raibh mé ag iarraidh a dhéanamh agus pleananna a raibh mé ag iarraidh leagadh síos agus anois TÁ SÉ DÉANTA AGAM! Tá mé thar a bheith bródúil asam féin!

This is the first week in a while that I have had any interest or energy to think about anything that is not directly in front of me. Even before everything went down over these past few weeks I was not great at forward planning but I did and have known for a while that there are a few things I wanted to pin down for the new year and NOW I HAVE DONE IT! And I am so proud of myself!

Chuir mé ríomhphost mí na Samhna amach inné (má suim leat a bheith ar an liosta sin cuir ríomhphost go solasrelaxation@gmail.com) agus leis sin a dhéanamh bhí orm na dátaí a shocrú.

I sent out my November update email yesterday (if you want to be added to the list for these monthly emails send an email to solasrelaxation@gmail.com) and in order to send it out I had to think about and organise dates.

Beidh dúshlán 5 lá ar siúl agam i mí Eanáir i mo ghrúpa Facebook 5 Lá de Chineáltas ón 11ú go dtí 15ú lá. Beimid cineálta linn féin agus leis na daoine thart orainn le linn an dúshlán seo le moltaí agus rudaí beaga le déanamh. Úsáidfimid an anáil agus aireachas le cineáltas a léiriú dúinn féin agus feicfimid le linn na seachtaine go dtiocfaidh an cineáltas amach agus go dtabharfaidh daoine eile in ár saolta go bhfuil muid níos cineálta leo. Más suim leat a bheith páirteach linn, glac ballraíocht sa ghrúpa anseo.   

I will be running a 5 day challenge in my Facebook group 5 Days of Kindness Challenge from 11th to 15th January. During this week we are going to use our breath and a sense of awareness to remember to be kind to ourselves. There will be daily reminders and little things to do to show ourselves and those around us kindness. If you’d like to join us, you can join the Facebook group here.

An tseachtain dár gcionn, ar an Déardaoin, 21 Eanáir tosóidh cúrsa 6 seachtain le leanúint ar aghaidh ag cothú an chineáltais sin; Ag Cothú Cineáltais Inmheánach. Tá an cúrsa seo dírithe ar héinne atá ag iarraidh an chaidrimh atá acu leo féin a fheabhsú agus mar sin na caidrimh atá ina saolta a fheabhsú mar thoradh ar sin. Úsáidfimid aireachas agus beidh an intinn níos ciúine le gur féidir linn an guth olc sin atá ionann ar fad a ísliú agus beidh muid in ann glacadh linn féin ar bhealach níos fearr agus níos éifeachtaí. Cabhróidh an cúrsa seo le codail, strus agus buaireamh agus tá an t-eolas ar fad ar fáil anseo.  

The following week on Thursday, 21 January, I will start Cultivating Inner Kindness, a six-week adult course for anyone who is looking to improve their relationship with themselves and with others. During our time together we will use mindfulness and relaxation techniques to ease our busy minds and create space for kindness and acceptance of ourselves and of those around us. This course will improve your home environment, help you to have a slower way of life and in turn reduce stress and anxiety. You sleep will also be improved. All of the information is available here.  

Huzzah! Agus maith mise as ucht rud éigin fiúntach a dhéanamh! Beidh Katie sa todhchaí an-bhuíoch as an obair seo ar fad!

Huzzah to me! I’ll definately be giving myself a pat on the back! Future Katie will be very grateful for all of the work I’ve done!