Natalie Molyneux Therapy

Here at the Watermill Wellness Centre, we are keen to do what we can to help with the current situation in Ukraine. We have therefore set up a donation collection point in the reception area at the Watermill Wellness Centre for our clients to donate items needed to help those in Ukraine. All items collected will be passed onto the Hertfood Ukraine Appeal who are sending trucks weekly. They are sending donations to a small town where the large support agencies are not at yet, so be assured that all donations are going directly to those who need them.

Items that are needed:

Children/Babies - Nappies, Calpol, Nurofen, Baby Bottles, New Sealed Underwear (Boys and Girls), Gloves.

Hygiene - Roll on Deodorant, Soap Bars, Talc, Flannels, Toothpaste, Toothbrushes.

Food - Tea, Coffee (not glass jars), Sweets, Granola Bars, Dried Fruit, Breakfast Cereal Bars, Kabanos Sausages, Biscuits, Packet Pasta Meals.

General - Torches, Batteries, Candles, Power Banks, Sleeping Bags, Head Torches, Tourniquets, Bandages, Dressings, Medical Antiseptic Wipes.

Items can be dropped at the Watermill Wellness Centre 𝗮𝘁 𝘆𝗼𝘂𝗿 𝗮𝗽𝗽𝗼𝗶𝗻𝘁𝗺𝗲𝗻𝘁𝘀 or dropped off at Manic Ceramics (22 Port Vale Hertford SG14 3AB), which is open 10-5 Tuesday to Saturday.

We would ask that donations are only brought during your appointments. Outside of that, donations can be taken to Manic Ceramics during their opening hours.

Hertfood have also set up an Amazon Wish List for those who would like to purchase specific items that can be delivered straight to the collection point. This features all the stuff we have been told they’re desperate for in Ukraine - https://www.amazon.co.uk/hz/wishlist/ls/2EEC897QJTQ5G?ref_=wl_share

Any support that you can offer is so very much appreciated by us and the people we are helping.

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An opportunity to put your well-being first - feeling overwhelmed and exhausted? Come along to our 2 day workshop to reset and reconnect with what really matters to you. From burnout to balance. To find out more and book tickets, pls email [email protected]

If you're looking for an emotional wellbeing overhaul this autumn, how about a workshop to give you the tools and techniques to start afresh?
Connected Together are offering a two day RESET, REFLECT & RECONNECT workshop this October. See below for more details and booking available now at:

https://www.eventbrite.co.uk/e/135324421989

For more info visit www.connected-together.com

I haven't been on here for a while but I'm back with a bang!
I'm going to be doing some posts on how to re engage post Covid and how getting back to 'normal' can sometimes seem scary and overwhelming. Firstly accepting that the last 18 months has been something of trauma is important. In times of trauma, we seek safety and security which we get through connecting with other people...and people were the one thing we were all told to avoid! So this can offset a whole range of emotions. Fear, sadness, anxiety and anger amongst other things. So if you've experienced any of those over the last few months, know that you are not alone.
In order to move forward, we must first accept that times are different and therefore the way we process is also different. If you have the opportunity, take a moment. Pause in whatever you are doing. Sit yourself down, feet flat on the floor. Back supported and comfortable (try not to slouch - hard I know!). Really grind your feet into the floor, feel the pressure as you press both feet into the ground. Gently close your eyes and take a breath through your nose for 2/3 seconds, hold for a second or so and then slowly exhale to the count of 5/6 seconds, releasing the breath through your mouth. Notice how your body feels as it resets. The aim of this short exercise is to come out of your head and into your body, getting your brain to remember YOU are in charge so lift your arm, move your head from side to side. These simple physical moves allow your brain to function for a moment without the constant chatter that occupies most of our minds. Thus giving yourself some time to recharge. Even doing this exercise for a couple of minutes each day can have a huge impact on how we move forward. www.nataliemolyneuxtherapy.com

Natalie Molyneux Therapy Therapy is constantly evolving and moving with the times - and rightly so. My mission as your therapist is to teach you how to become your own therapist. After all, who understands our minds better than ourselves? What works for one person won’t necessarily work for another, and my therapeutic pra...

So something a bit different coming from myself and colleague (see below), please get in touch if this is something you might be interested in.

With life slowly moving forward again and businesses reopening, the expectations on all of us to just “slot” back into our previous lives is pretty high. And with that comes levels of anxiety. “Life after lockdown” is going to be different. The new normal is a phrase that is being bandied about but what does that actually mean? Just when we were getting used to one way, the scales have tipped and we’re now looking at something totally different.
We have created a workshop for businesses that guides us into this new normal, tackling stress, understanding self compassion, working through worries and moving towards a healthy mentality, looking after our wellbeing. Through a mixture of tools and experience relaid in an interesting and interactive way, this workshop is ideal for businesses getting back on their feet with a positive outlook for the future.
Please get in touch with either myself or Natasha Crowe (at Ware Hypnotherapy) for more information.

www.warehypnotherapy.com
www.nataliemolyneuxtherapy.com

Home - Ware Hypnotherapy DUE TO THE CURRENT CRISIS REGARDING COVID 19, I AM OFFERING VIDEO/ONLINE THERAPY SESSIONS VIA ZOOM AND OVER THE PHONE. PLEASE GET IN TOUCH FOR FURTHER DETAILS. FREE MEDITATION AND HYPNOSIS DOWNLOADS AVALIABLE HERE Effective support, tailored to you. I’m proud to practise a range of techniques from...

I just wanted to write a post about mindfulness and some of the misconceptions about what it is and what it can do.
While we are all still living in these uncertain times, anxiety levels are still very much heightened and the feelings of being in control have been taken away from all of us.
Mindfulness isn't necessarily about sitting on the floor 'ummmm-ing' our way through twenty minutes of silence, nor is it about making our minds blank (try that - impossible!). What mindfulness can and does do, is give us back some much needed space in our cluttered heads. It does take practice but it's a fantastic tool allowing us to become more present, which in turn, alleviates our anxieties.
So this is a good short exercise to start off with.

Assume a comfortable position, if you are sitting make sure your spine is straight and let your shoulders drop. Close your eyes if that feels comfortable.
Start by bringing your attention to your tummy, feeling it rise or gently expand on the inbreath and fall or recede on the outbreath.
Keeping the focus on your breathing, practice being with each inbreath for its full duration, as if you were riding the waves of your own breathing. Every time you notice that your mind has wandered off the breath, notice what it was that took you away and then gently bring your attention back to your tummy and the feeling of the breath coming in and out. If your mind wanders away from the breath (and it will, that is completely normal!), then your 'job' is to simply bring it back to the breath every time no matter what it becomes preoccupied with.
You might find you start feeling frustrated and thinking 'what's the point' but the more you practice this, the more you allow your mind that little bit of space, the more you will notice how you can control your stress and tension just by 'being' with something as basic as your breathing.

I am getting asked a lot about children and how to calm their anxieties during this time so here are a few tips.

Firstly, structure and routine are so important for little ones at the moment. As adults we know how hard it is to maintain routine when we are living in uncertain times. This is magnified for kids ten fold. Talking to them, explaining that they are safe and trying to incorporate day to day routines (whether that's just having meals at the same time, going for a walk everyday or sitting down to play for 10 minutes) it doesn't matter. There just needs to be some form of continuity. We all know children are like sponges, and they pick up on a lot more than we realise. Its fine to explain to child that you're feeling a little anxious - talking about what's going on and letting them know that you too feel a little worried, makes it easier for them to open up and explain that they too feel a bit funny. With smaller children its always good to ask where they feel worried - is it in their tummies, their heads etc. Once they can vocalise where that feeling is, the less scary it becomes and the easier it becomes to talk about it.
Finally, just like the breathing exercises I have shared on this page for adults, its great to also get the kids involved too. Taking a couple of minutes each day to show them how to breath diaphragmatically has huge long term benefits. Get them to lie flat on their backs, placing their hands on their tummies, finger tip to finger tip. As they take a deep breath in, the fingertips should pull apart and the tummy should expand like a balloon being blown up. Hold the breath for 1,2,3,4 and then ask them to release the breath through their mouths. If the fingertips aren't pulling apart on the inhalation, the breathing is all coming from the upper body. If you watch babies breath, their breath is always diaphragmatic, we just lose that ability as we get older as the stresses of life catch up with us!

Feel free to get in touch with me for any further information - Hypnotherapy is a great alternative for kids and can help with lots of different issues.

www.nataliemolyneuxtherapy.com

www.nataliemolyneuxtherapy.co

We all have thoughts, sometimes negative, sometimes positive and sometimes just neutral. Thoughts are the cognition of our brains, constantly moving and evolving. Unfortunately, if you suffer from anxiety (and let's face it, most of us are living in anxiety provoking times right now), thoughts can have a way of taking over our lives. We become hooked on a thought and create our own narrative that exacerbates our feelings of anxiety. This exercise below is a little bit of mindfulness and gives you the opportunity to let go and take a couple of minutes to notice those thoughts. It doesn't take long to do, and the more you practice, the easier you'll find it.

Start by making yourself comfortable in a chair (or lying on a bed), gently close your eyes and take a nice big deep breath. Hold and release. Allow your mind to imagine a river or stream. Picture yourself standing by that river, surrounded by lots of trees. Those trees are full of leaves, really notice the colour and shapes of those leaves. Now imagine that as you are looking at these leaves, they start to drop from the branches of the trees and slowly meander downwards towards the water. Each of the leaves you see holds a thought. So as a thought pops into your head (again, doesn't matter if it's a good, bad or indifferent thought), place the thought on the leaf and watch is slowly drift down the water, taken by the rivers' current. Each time you find your mind switching to another thought (and it will, our minds are clever like that), gently pull yourself back, grab the thought, place it on the leaf and watch is drift upstream.

The point of this exercise isn't to get rid of thoughts, but to notice and acknowledge your thoughts and then let them go. We are encouraging the mind to keep moving in a mindful way. A little reminder that we are in fact, in control of our minds.

So today I'm going to talk through an exercise called 'tension release' - bear with me, its a fairly long explanation for something that is quite simple to do. It just requires five minutes of your time. Its a great tool to have whenever you feel overwhelmed or anxious.

As with all the exercise I put on here, start off by sitting comfortably in a chair, feet planted on the floor, eyes gently closed.

You're going to start by taking a deep breath in through your nose and as you do so you are going to clench as hard and tight as you can, your fists. So as you breath in start clenching those fists, tighter and tighter, holding the breath for 1,2,3,4 seconds and then releasing the breath through the mouth whilst letting go of the tension in the fists. When you first start this exercise you're aiming to hold the breath (and the tension) for around 4 seconds. In this exercise, the holding of the breath is as important as the releasing of it. You'll find as you practice more, you can hold it for a little longer. The longer you can hold the breath and tension, the bigger the release (the exhalation) should be.

Next moving onto the shoulders. Most people carry tension in their shoulders and will often find the shoulders are hunched up without releasing, so this part of the body is a great one to really focus on. Again, deep breath in through the nose, whilst really lifting those shoulders up towards the ears, feeling the tautness of the shoulder blades, the muscles and tendons straining with tension, holding that breath for 1,2,3,4 counts and then releasing, exhaling out of the mouth for as many as 8 counts, letting go of all that tension and stress in the shoulders.

Carry on this exercise, working your way through your body. The main areas to focus on are the shoulders, arms and legs. You can finish by doing a whole body clench, really concentrating on every muscle, tendon and sinew, imagining those muscles contracting as you take in the breath and hold, finding the point where as you release you should be able to feel any tension draining away.

Lastly, there really isn't a right or wrong way of doing this. It's a simple way to take some time out, check in with your body and mind and let go of the tension we all carry.

Good breathing technique for calming our minds down...Start by sitting down and planting both feet on the ground, place your hands, finger tips to finger tips on your tummy. As you take a deep breath in through your nose, notice if your fingers pull apart as you breath in. A deep diaphramatic breath should pull your finger tips apart, filling your whole body up like a balloon inflating. Hold that breath for 1,2,3,4 seconds and then gently release through the mouth. The exhalation should be a couple of seconds longer than the inhalation. The deeper the breath, the more your body has a chance to release any stress and tension you’re carrying. It’s a good simple breathing exercise to start with to check in and note how you’re feeling. Practice each morning for a couple of minutes to start your day off feeling calmer and more relaxed.

In these times of uncertainty and unrest, when we’re all feeling scared and unsure, different therapeutic techniques can massively help guide us to calmer times.
I am still working and available for appointments via Zoom and on the phone. If you would like a free consultation, please contact me to see if I can help. I use a mixture of psychodynamic, cognitive behavioural hypnotherapy, hypnotherapy and ACT in my practice which can help with anxiety, stress and many other symptoms that are prevalent at the moment.
www.nataliemolyneuxtherapy.com

I will be posting some breathing techniques on these pages which are great for calming and creating a more peaceful, balanced mind.

Natalie Molyneux Therapy Therapy is constantly evolving and moving with the times - and rightly so. My mission as your therapist is to teach you how to become your own therapist. After all, who understands our minds better than ourselves? What works for one person won’t necessarily work for another, and my therapeutic pra...