5 Mindful Practices To Try

You read that you need to meditate and think “i just can’t” or you hear that yoga is a great mindful practice but you really don’t connect with it. I get it. There’s so many mindful practices and sometimes you can get overwhelmed by them, but I’m here to tell you, that you can change and try a variety or mindful practices that resonate and work for you at the time. I want to share 5 Mindful Practices To Try.

I meditate daily, but I don’t journal every single day. I sing along to music every day but i don’t say my affirmation every day. We all get busy with life and what we need to be is “self aware” of a variety of mindful tools we can use in a variety of situations. Something you could do when you’re at home, something you can do when at work to help reduce your stress levels, or even when you’re out in a social situation when you’re feeling anxious around a crowd.

5 mindful practices to try

The thing to remember is that what works for others, may not work for you. What others may find calming, may not calm you down. Don’t get caught comparing your journey to others or be overwhelmed by the large variety of mindful practices that you just don’t do any at all. You may select one that works for you over the course of three months and as you progress you might want to try something else.

i’ve used a variety of mindful strategies over the years because of many reasons. One because when i was starting out I didn’t know where to start (and was overwhelmed by it all) so I started with something basic. As I progressed I added in mindful art, breathe work, affirmations, journalling and meditation. All of which I choose to do 1 – 2 things every day. I don’t do them all every single day, but I’m conscious enough and self aware enough that I can select what I need that day/week.

You can’t meditate, that’s ok!

You can’t do yoga, that’s ok!


I’m sharing these 5 Mindful Practices To Try so that maybe just 1 of these resonates with you, maybe you’re reading to take the next step, maybe you haven’t known where to start…….and you’re lost at what to try.

Have fun trying one of these and let me know how you go.

Much love and light to you all, Kara xx

7 Mindful Tips That Helped Heal Me

7 mindful tips to help you heal

Screw you lockdown…..I need to heal and calm my anxiety!

I’d been struggling with anxiety as it is. My youngest had his first year of school in 2020 and as with all other preppies (and everyone else for the matter) it wasn’t an amazing first year of school. So, heading into grade 1 and with “unprecedented” times” [gosh if I hear that saying one more time I’ll scream] I had anxiety about settling him into his new class with a new teacher who knew nothing about him (unlike existing teachers at the school) and I wasn’t even allowed to be onsite in the class room. Having a special needs child is emotionally exhausting because we live our lives planning ahead, commentating life, and anticipating meltdowns day in and day out. So not being able to have a plan for him in his first week back was hard.

7 mindful tips to help you heal

I woke at 230am the night before school started. Wide awake, feeling anxious about the week ahead. There’s that feeling in the pit of your stomach, your heart is beating and you’re pacing around the house trying to remember why you walked into the bedroom or laundry. You’re exhausted and overtired yet you can’t sleep and are wide awake all hours of the morning overthinking everything and stressing about the fact you can’t get to sleep.

You finally get to sleep and then wake only a few hours later to go through the same cycle. Becoming more and more exhausted and sleep deprived but so over tired that you can’t get back to sleep night after night. It goes on for days and days, sometimes week whilst you’re racking your brain as to why. Why the F*** can’t I sleep, why am I exhausted and why am I feeling so anxious??

But this time I knew why I was anxious. It was a new school year, new teacher, no plan…..and then add to that a trial at athletics where again I was anticipating a meltdown if he didn’t win. The excitement of school was real. He loves going to school to see his friends and teachers but each evening was a battle. I get it, all young children are tired readjusting to full school days again but the meltdowns and fierce anger started. So it was an afternoon bath to relax him…..I should have been in a bath doused in lavender oil myself lol.  The nights for me in the first week were extreme. Managing meltdowns as well as my own anxiety and exhausted-ness (is that even a word).

As things started to ease towards the end of week two…..BAM the announcement we all dreaded. “Circuit Breaker 5 Day Lockdown” hits. And like every Melbournian came the words “Oh for FUCKSAKE, not again”

There was something different about this lockdown announcement for me. I wasn’t going to let it define me or consume my way of thinking this time. Last time I emotionally ate, cakes, chocolate, plenty of coffee and any carbs that would come my way. I decided I was going to take care of me and choose to see it as a 5 day long weekend and maintain some self care and wellbeing for my own mental health.

I’d joined the gym and started enjoying Aqua HIIT, was walking every day for a minimum of 30 minutes, was creating more, studying online, doing visual meditations and felt more calm overall. I get it, not everyone is there yet or has the time for all of that but what I found was things I genuinely enjoyed doing that gave me clarity and filled my cup.

December 2020 I also started seeing an acupuncturist and my goodness I couldn’t recommend acupuncture enough. My first session I walked in a blubbering mess, offloading and verbal vomiting all that had been going on. My body was in shut down and with stored trauma for a number of reasons but with a number of sessions I was starting to heal.

I finally started to feel me again, with clarity, healing from the trauma of 2020 and finding myself. I was honouring my feelings and stepping into them. I’ve become the crier. I’ve never been a crier. I was one of those people that really only cries at a funeral or in an extreme situation but I’ve fast found myself crying at all the TV shows, my kids growth and achievements and more. It’s like a build up of tears just come out now for the smallest reason.

Why am I sharing all of this you’re probably asking? Because I get it, I get anxiety and stress too. Life isn’t all roses and as we all know social media plays a big role in mental health and how we perceive things. I try to share real and raw things with you all, hence why I’m writing this blog.

So I wanted to share 7 things that have really helped me over the last 6 months:

  • Cry, let it all out because holding on to it causes body trauma. And with body trauma comes symptomatic pain which gets worse and worse
  • Try different treatments, whether it’s acupuncture, chiropractor, massage, psychology, traditional medicine, Chinese medicine. Keep trying different treatments until you find something that you like, and find helps you
  • Meditation, has really helped me. I’ve spoken in the past about not meditating every day but over the last few months I’ve worked hard to meditate every day. Whether it’s a 10 minute or 30 minute meditation, do what works. I started with short 5 minute ones and as I relaxed more, I expanded them in length. You can check out some basic meditations on our YouTube channel that I’ve created CLICK HERE
  • Read, Draw, Be Creative, I spent four (4) months studying so a lot of quiet time, reading, watching videos and learning about something that fills my cup and that has helped me. So do something for you, slow down and read, learn something new, draw. Whatever it is, it slows your mind yet keeps you occupied in the present moment
  • Affirmations & Intentions, at the end of each meditation I will say 5-10 affirmations and then set an intention with my crystals before putting them down my bra. I really just sit in a quiet place in the house and say them out loud (not screaming lol) but loud enough for my brain to process them. Intentions for the day….not long term intention. Really just small daily intentions to get through day by day.
  • Walking, I walk just about every day. Even if it’s only 30 minutes. Not to loose weight but more for mental clarity cos I also put a playlist on of fast paced, positive music that lifts my vibe. I’m a music lover. There’s something about a song that I really connect to. It impacts me alot. Whether it’s uplifting, heartbreaking, meditation, accoustic. You name it I connect with it so music and walking is something that’s worked for me. Don’t worry there has been times that I just haven’t wanted to, couldn’t be bothered but I just made a snap decision to do cos I knew I’d feel better for it afterwards.
  • Writing, whether you call it journalling, blogging, writing I’ve found it therapeutic to journal and blog. Getting it out of my head and onto paper has really helped. It’s often spoken that journalling helps yet if you are like me can sometimes get stuck with what to write. But the more I did it the more words just rolled off my pencil, Even now when I get caught overthinking things I’ll journal it out and then I find I don’t overthink or worry about that issue for the rest of the day.

I know some of these things are probably repetitive for you and some of you may be thinking “how am I going to do all of that” or “i don’t have time to do all of that”. I totally get you. I’ve been working on implementing mindfulness into my life for the last 6 years and it’s something I work on every day. I’m all about taking small steps for change as you know because I’m always banging on about small steps on social media hehe. I’ve taken small steps over the years which has helped get me to where I am now. Yes I still suffer anxiety and stress but I’m very self aware and know when and what I need to do to help myself.

So if you’re not quite there yet. Not ready to do all of the things, try picking 1 or 2 small things that you can do for 3 weeks every day which can help create a habit. Then as you get more confident at one of the strategies or tips you are using then expand to try something else. The more we try, the more we learn, the more we improve.

I hope in some way this has helped some of you, inspired you to take that first step or even just see that you aren’t alone.

Much luv and light, Kara

How to get your PEACH outta bed

One of the things I get asked the most is ‘Amanda, what’s your biggest tip on
actually GETTING out of bed?

It’s got me thinking. Other than the obvious, ‘You just do it’ or ‘what got you here
won’t get you there’ answers … how can people understand the value of the one
thing that will tick so many boxes for them? Having a solid morning routine is by far
the number one hack to living a calm and productive existence. Its where you should
start if you haven’t got any form of daily routine and its where you should improve if
you’re looking to level up.

So, when that alarm goes off an hour before you have to get up, how can you make
sure you actually pull the covers back and follow through with your intention?
A morning routine starts the night before

Before you get into bed of an evening lay your clothes out for the next day and put a
glass of water on your bedside table. If you really struggle to get up and include
movement in your routine sleep in your workout gear! (That’ll make it really hard to
not get it done. Zero excuses… You’re already dressed!)

Before you go to sleep set your alarm and say to yourself ‘thank you for the X (insert
your number) hours sleep I’m going to have. Its MORE than enough and I can’t wait
to feel energised when I wake up’. You might not feel it, but this mantra will set a
trigger in your subconscious when you wake up to follow through. Even if your alarm
flashes ‘Alarm set for 4 hrs and 37 mins’ don’t fall into the trap of convincing yourself
you’ll die with that little sleep. I mean, don’t make a habit of it, but while you’re
setting this habit you need to be consistent (also, go to bed earlier #justsayin).

Put your alarm on the other side of the room
This is particularly helpful if you have a partner who’s maybe not getting up with you.
They’ll for sure give you a nudge! There’s also only so many times you can hear your alarm relentlessly remind you that you’re being a lazy SOB who’s not doing the thing you promised yourself you would.

The big one… pull the covers back
Its time, it cant be avoided anymore. But, I have tip for you. Would I leave you at the
crucial moment? Never!

There’s no secret tip to actually pulling the covers back. No device that will do it for
you, you’ve got to do that all by yourself. But the good news is that that one simple
action will start the momentum for what’s about to happen.

Once you’re uncovered, sit up, plant your feet on the ground and say to yourself
‘Thank you for the perfect amount of sleep. I feel rested’. This will affirm your last
thought from the night before and switch your subconscious into ‘grateful’ mode.
Then, reach over and drink your glass of water.

Make your bed Straight away!! Every day.  This will cut the possibility of getting back in and block
your mindset of ‘just 5 more minutes’ or ‘but it looks so comfy’.  Now, before you
message me and say ‘But, Amanda, my partner/child/dog is still in the bed!’… it’s as
easy as making your side. Failing that, one foot in front of the other until you are
outside of the room also works. Easy as that. You’re ready to have a productive morning filled with intention (even if its as simple as some mindfulness.) If you don’t have a morning routine and have no idea where to start, message me or watch out for my upcoming blog ‘So, its 5am, what the hell do I do now?!’

Until then,
Let’s #BEBETTER together,


Founder, AH Coaching




The 5 Best Planners for 2021

The 5 Best Planners for 2021

The time has come….to look forward to actually planning our lives for 2021. We all know 2020 has been a ride off, but it’s been nice to see people still using all the mindful tips, colouring in and activities in their 2020 Pliary. And now the 2021 range is available.

So it’s time to think about what you need to help keep your life calm, organized and inspired and you’re looking for that perfect Planner? I know how you feel,  I was that person 5 years ago and I just couldn’t find something that had all I needed. Planning, diary, meal plans, shopping lists, to do lists, notes, inspiration, motivation, doodling, mindful reminders and more. So, that’s how our Pliary came about. Oh and for those that don’t know what a Pliary is, it’s a Planner and Diary all in one. Yes, something that has everything you need, like a life bible.

Let me tell you about our 5 Best Pliaries (aka Planners/Diaries) to keep you organized in 2021:

  1. My Mindful Year Revival


Our Australian themed beauty with Kenny the Kookaburra featuring on the front. This compliments our Pliary being 100% Australian Made which we love. It has beautiful full colour print internally, and stunning illustrations (no more boring black and white planners). This Pliary will put a smile on your dial every day when you get to see this beautiful artwork by Dear Juliette.





  1. My Mindful Year Cleanse

This indigenous artwork beauty is by the very talented Emma Hollingsworth of Mulganai and is a great story of a challenging journey she endured where she felt cleansed. Let’s get rid of the bad energy from 2020 and keep you focused with a number of mindful activities to assist you to be present and calm.



  1. My Mindful Year Serenity


As the name suggests this calming Pliary will be your serenity for 2021 each and every time you look at her on the daily. With monthly meal planning and shopping lists to help keep you and family organized and prepared, you’ll feel simply feel at ease each week.





  1. My Mindful Year Freedom

Creative freedom is what you get with this beauty. The ability to colour in the front and back cover to your own personal style. Make this mindful mandala just how you like, whether it’s bold colours or pastel colours you have the creative freedom for all you desire. Just like the internal mindful colouring each month, you can make time for some mindful colouring.

  1. My Mindful Year Embrace


This stunning Pliary will have you embracing 2021 with big goals, dreams and visions. With a vision board at the front, goal setting, mood tracking and reflection you’ll embrace all that it is you want to achieve in 2021.




Well that’s a little about the 5 best Pliaries and the best part, each and every one of them has the same beautiful bright and joyous internal content. That’s right. They all include every thing mentioned above so the hardest decision is which stunning design you like.

These compact B5 Pliaries are suitable for the kitchen bench to keep the family organized, perfect to fit in your handbag or even take to work for meetings. It’s versatile for all occasions and includes so many great tips and reminders to implement mindfulness into your daily lift as well as keep you organized.

Here’s a little summary of what’s inside:

  • Vision Board
  • Goal Setting
  • Mindful Activities
  • Diary
  • Planning
  • Monthly Bills/Budgets
  • Monthly Mindful Colouring
  • To Do Lists
  • Brain Dump
  • Meal Planning
  • Shopping Lists
  • Mood Tracker
  • Gratitude
  • Weekly Intentions
  • Positive Thoughts
  • Reflections
  • Christmas Shopping Lists
  • Mindfulness Tips
  • Affirmations
  • +++ more more more

If you’re a lover of Australian Made, Planning, Supporting Your Mental Health, Beautiful Colour, Mindfulness, and supporting small business then this is what you need for 2021.


Shop our full range and more of our mindful stationery and gifts at www.mymindfulyear.com.au



How to boost your mood with what you wear!

As you all know I [Kara, Founder of My Mindful Year] am a colour lover as it impacts how I feel.  I’m not one for planning an outfit as I always dress to my mood, how I’m feeling, if I need a pick me up or some confidence etc.

I wanted to introduce to you the amazing Caitlin Marwaha, a Fashion Stylist who is sharing with us all how to dress to boost your mood. We met a few years ago through work and I love following Caitlin’s tips and fashion hacks for any budget and body shape. So, how do you boost your mood with what you wear? Keep reading…..

Can You Boost Your Mood with What You Wear?

Almost every day of this Global Pandemic I have been getting up and getting dressed with the sole intention of lifting my mood. Dressing myself happy, if you will. But does it actually work? Is it only about ‘Dopamine Dressing’ or is there more to it? Below I share my 5 tips for Positive Dressing.

1: Colour

There is no denying that some colours just make you happy, and this is why the idea of ‘Dopamine Dressing’ definitely holds water. In its simplest definition, Dopamine Dressing is “The practice of wearing bright colours in an extroverted style in order to lift one’s spirit.” The concept is pretty simple: choose colourful and fun clothes in the morning, don’t skimp on extravagance and enjoy the triggering of those happy chemicals in your brain. Now when most people think this, they immediately assume the colours need to be bright yellow, rainbows or fire truck red but in fact it’s more about how you feel in a specific colour rather than just finding the brightest items in your closet.

Go through your wardrobe and see if you can identify the colours that you feel great in, (often these are the pieces that you get the most compliments on too) and on days when you feel you need a little extra pep, choose these items. I always feel great in pink.

2: Body Shape

Build your outfit around your shape — this helps keep you comfortable and plays to your best features, which will both help to improve your mood. If you aren’t confident with how to best dress your body shape, focus on highlighting your favourite features as opposed to worrying about parts you want to hide. Often, we can get into a negative space as soon as we think about what to wear when we come from a place of hiding flaws. It is much more uplifting to focus on the features that we love about ourself and choosing outfits around highlighting them. It’s what I call body love, and it’s about actively embracing the best parts of ourselves.

3: Personal Style

At the end of the day wearing what makes you feel like the best version of yourself is what ends up looking the best on you, no matter the cut or colour. Intentionally choosing outfits that bring joy and are an accurate representation of who you are can truly brighten little bits of the darkness. When you feel like the best version of yourself, you will be comfortable and confident and it will shine through. At the heart of Personal Style is creativity and confidence and I continue to see, first-hand how style and creative dressing can be powerful tools for improving self-image, self-confidence and a positive mindset. If you really want to increase your mood through your clothing choices, lean into the pieces that reflect who you truly are.

4: Project what you want to see

Hey, sometimes we’ve got to fake it till we make it and often something as literal as a happy slogan or a smiley face on a T-Shirt can help lift our spirits. Wearing something outwardly happy can have a similar flow on effect to colour. When you choose something bold, playful or colourful, not only will it brighten your day but it will also bring a smile to those around you. This smile will be reflected back to you and those good vibes just keep flowing. If an actual smiley face (think Justine Bieber’s clothing line ‘Drew’) is a little too literal for you, try choosing things that make you smile for other reasons. It could be a little cheeky, it could be an item with sentimental value or it could be a piece of your partner’s clothing that you’ve nabbed from their closet. There are no rules but choose what feels good to you and get dressed with that sole intention.

5: Start from the outside in

When we are dressed well and look good, we automatically feel better. When we feel good on the outside, we are more likely to feel good on the inside, which boosts our attitude and self-confidence, and supplies us with more energy to treat ourselves and others around us better. Clothing is far from a superficial past time. Think of getting dressed as self-care. Take the time to choose an outfit with the sole intention of setting yourself up for a great day. It may sound indulgent or luxurious but that is exactly what you are worth and the flow on effect of you taking that time for yourself will be well worth the effort.

Caitlin Marwaha



15 Best Care Packages to Send a Loved One in Isolation

15 Best Care Packages to Send a Loved One in Isolation

It’s such a challenging time for many at the moment and we’ve all got the one or two (maybe more) family, friend or loved one that is in need of a little pick me up. Mindful gifts are a great way to send a care package, kindness, help someone that’s feeling down or simply put a smile on someone’s dial. Check out our amazing range of mindful products HERE (journals, crystals, puzzles, toys, stationery and more), or even a Mindful Me Subscription Box (on sale 1st of each month for 14 days only) that is the gift that keeps giving, sending your loved one a surprise gift each month for 3 months.  But if you’re looking for a variety of ideas and care packages….we got you covered with some of our favourite small businesses to support.


I’ve had a few loved ones that I’ve sent a Care Package or Iso Package to lift their spirits. Sometimes it’s hard to know what to send someone but just remember it’s the thought that counts. My Mum works at a hospital which has been extremely stressful for her so I recently sent a gift box to her and her team at work to put a smile on their dial. The impact….pure joy, laughs and giggles while sharing, talking and connecting which is what fills my heart.


Random Acts of Kindness can have a bigger impact than you will ever imagine. It doesn’t even need to cost you a lot of money, from a simple bunch of flowers from your garden, a coffee dropped on their doorstep, lunch for the kids, or even just a lovely card or text message can make someone smile.


So if you’re looking for ideas to share an act of kindness, send a care package and/or make someone smile, here are 15 of the Best Care Packages you can send a loved one in Isolation.


Here are 15 of the Best Care Packages for a loved on in Isolation

1: Cake Creations by Kate – why not order some mini cupcakes and on Saturday’s they even have delivery for just $7 for 50klm radius of Point Cook


2: Iso Care – a great new small business in Melbourne’s West doing great little care packages. And the name….I love it. Cos I So Care!


3: Kenzie Collective – A Gift Voucher is a great idea. You all know I’m a lover of earrings….and Kenzie Collective for that matter. The best part, they have Acts of Kindness on their website so you can pay it forward as well.


4: Clean Tea – is your friend, mum, grandma a tea lover? This is a great pack of tea to send to someone and you could even have a cuppa over zoom once they receive their package.



5: Little Party Dress – ahhhh one of my favourite “go tos” for bright and colourful clothing. So why not get a Gift Voucher for someone for them to purchase what they want and bring a little colourful dress, cardi, outift to someones world.


6: Afternoon Pick Me Up – this fabulous company has a great range of gift boxes for any occasion, any care package or any loved one. Guaranteed to put a smile on your dial these beautiful packs are just gorgeous.


7: Me Time Just for Me – Sue the founder is passionate about getting us to take some Me Time because we so often put everyone else first. Me Time offers a range of products, vouchers, gift boxes which are the perfect care package for any loved one.


8: The Empathy Gift Co – A gift box for any occasion, celebration or loved one. Whether it’s the You Are Awesome Gift Box, Love & Light Gift Box or the Premium Chocolate Gift Box (oh and there is more) you are certainly going to find something beautiful here.


9: Prezee – I just love this idea. A gift card you can send to a loved one. Maybe it’s a Woolworths card for some groceries, an Uber Eats voucher to treat themselves to some takeaway dinner, Peter Alexander or Kmart, this really is a great practical gift for someone.


10: All for her Gifts – Ahhh the Isolation Gift box, a wine or a cocktail for a zoom with friends. This luxe gifting company has a great range for family or friends.


11: From Me 2 U – This newly launched company has been doing amazing things through Covid and Isolation. Their beautiful packaging and presentation is simply stunning. And I can tell you the reviews are even better (me me me). From F*** Cancer boxes to Grazing Boxes there is something for any loved one.


12: Light N Glo Designs – oh of course you know I love these candles because we’ve collaborated on our upcoming Meditation Crystal Candles but these candles really are something special. Australian Made Soy Wood Wick candles are just beautifully presented and the aromas are simply stunning. The best part is you can smell them when they burn and the burn time is great too.


13: Proud Poppy Clothing – I’ve been a lover of Proud Poppy for some time and have personally spent my fair share in iso on their gorgeous knits. Ahhh the sparkly sequins yesss. Why not get a loved on a Gift Voucher for them to treat themselves. I’ve done this too and it’s a great way to surprise someone but they can still select something they like and that fits.


14: Graze with Michelle – beautifully curated grazing and sweets boxes. This business really pivoted through Iso and offers kids birthday boxes, sweets boxes and grazing with high quality products. I’ve enjoyed a few of these beautiful boxes in my time.


15: My Mindful Year – ahhh you didn’t think I was going to leave us off did you? Saving the best till last obviously hehe. I’ve had people purchasing Crystal Kits, Affirmation Cards or even Colouring Books or a Journal for loved ones. With a big variety of mindful gifts we really can put a smile on someone’s dial with your act of kindness.


So, why not share a gift of kindness, support a fellow Aussie small biz owner and send a loved one a Care Package for them to put a smile on their dial in iso.


A simple act can make more impact than you’ll ever imagine.

Happy Shopping. Much Luv, Kara

5 Top Tips for Mindfulness

top tips for mindfulness blog

Mindfulness….the technique and word that has become “on trend” and for many people starting their mindful journey can be so overwhelming right? They tell you to eat right, exercise, journal, stay positive, meditate, do yoga and a whole lot more. And if you’re anything like me when I started, you really don’t know where to start.


It can be overwhelming and when you’re not in the right headspace who even knows where to start. That was me. Six years ago when I had my break down and my psychologist told me to look into mindfulness, I looked at her blankly thinking “what are you even talking about and how do you think I’ve got time to do all of those things?”   Mindful living is living with intent, self awareness, being present in your thoughts and the ability to slow your breathing and nervous system to bring calm.


I started with some simple basic things to help me because I knew that doing everything at once was not sustainable for me. Once I started with these few fundamentals because they were simple things I could do as a starting point.


1: Positive Post Its: Start by writing positive notes or quotes on post it notes around the house. Seeing and reading positive things is a good reminder [and start] to getting in the right headspace. I’m not saying every day is roses or positive but when the chips are down and you go to the toilet and happened to see a bright coloured post it note with a simple little positivity on it, it can make a difference. I’ve since turned my post its into a set of Affirmation Cards so I can see them every day.


2: Create a Check Point: This might be carrying something in your pocket, a drink bottle, when you touch a door handle. Every time you touch, pick up or have a drink you take a few deep breathes to calm you down. Really deep breathes….in through the nose and out through the mouth. Shallow breathing is a sign of stress and anxiety so taking deep breathes calms the nervous system and helps you be present. I carry around a crystal in my pocket so it’s a good check point for me but after recently doing some coaching with Clair Hill she suggested the door handle which has also been a good one.


3: Mental Stocktake: Basically a meditation….but again if you’re like me you aren’t ready to sit in a deep meditation because you start overthinking what you’re meant to be thinking when you are sitting in your own thoughts. For me I created a routine where I make my morning coffee and then pop on a meditation from Spotify (we have some on our playlist) that wasn’t deep, was only for 5 minutes and allowed me to dream. Meditation can be different for everyone so don’t put a high expectation on yourself of doing a deep 30-60min meditation when starting out. That’s why a basic Mental Stocktake can be good.


4: Gratitude: Again if you’re just starting out you might be thinking you have to write a list of 50 things you are grateful for. No. You. Don’t. Start by writing down at the end of each day, 1 thing you are grateful for in a journal [see Me Time Journal]. It might be your favourite song on the radio, that you went for a walk, that a friend made you smile etc. Once you’ve done this for a month, try extending out to 3 things per day.


5: Full Cup: We often are taking care of everyone else that we forget to take care of ourselves. Self Care is important, and something you should never feel guilty about. It doesn’t need to be costly or extravagant and can be basic things that make you smile or you love. Have a bath, watch your favourite tv show, read a book, do some colouring in, put your favourite song on and dance, or simply having a nap. So at the end of the week do something for you, to fill your cup.


These were all little things that I started doing when I began my mindful journey. One thing I must also remind you is that you don’t need to do them all together if it’s too much. Select maybe 1 thing and focus on doing that so it becomes a habit and part of your every day life. Small steps is better than no steps. Don’t overload yourself or compare yourself to someone else on the internet that may be further into their mindful journey than you.


I share many tips, techniques and strategies that work for me on social media so you can try what you resonate with. Some will work for you, some won’t. Like me, some have worked and I love and others I just can’t get the hang of, or I wasn’t a fan.

So that’s the basics to get you going, to help implement mindfulness into your world, to assist your mental health journey and becoming self aware and present in your thoughts.

I hope these top tips helped reduce your overwhelm and will get you on your mindful way.

Kara Vaina

Founder – My Mindful Year

3 Simple Things to help in “Uncertain Times”

I gotta be honest, if I hear “these are uncertain times” ONE more time, I’m going to scream. These uncertain times have been going on for months. Like the rest of the world, my mama brain is exploding with the distance learning, shared work space, my knickers no longer fit proper, how much wine is too much, we’re all going to need therapy, am I being mindful enough, somebody PLEASE eat the vege and stay away from the chips hourly mental loop. Enough!

I made a recent decision to focus on the one thing I know really well, gut health. If you’ve watched the news lately, you’ve heard scads about the importance of supporting the immune system via the gut. Bonus: G

ut health is connected to mental health. 😉

Hear my heart. I can easily go down a rabbit hole of 12 years of professional experience; but let’s not. Embracing imperfect has become my woman/mama/wife mantra. In these “uncertain times” don’t we all need a bit of simple?

If I can offer anything to our collective community, it’s my 3 Simple Things that support health from the inside out list and a couple nerdy bits ‘cause I’m extra like that. What if you joined me in focusing on one, then two, then three simple things we could add to our day? One day at a time.


3 Simple Things

drink a glass of room temp water when you wake

Seventy plus percent of your immune system lives in the gut. Water supports all digestive functions, flushes toxins, keeps ya poopin, and transports nutrients around the body. Bonus: Anti aging and energizing.

eat high fiber foods

Gut bacteria love fiber. The good microbes will flourish and kick the bad ones. Tip: Blend a cup of cauliflower or squash into your soup broth. When the vege doesn’t float, the kiddos won’t pick them out.

take a walk

Exercise increases the number and types of beneficial bacteria in your digestive system, improves digestion, reduces inflammation, increases happy hormones. Why not grab a friend and make it a non-negotiable date? Perk: Your kickers and inner mean girl will stop chattering that you’re overwhelmed and out of balance.


Want to learn more? Need some accountability and a good laugh? Pop over to my corner of the ‘gram and say hello.


See you soon, Aimée


Kara Vaina Pliary

So the new decade is upon us and we’re all seeking something…whether it’s peace, calm, positivity, balance, strength, wellness, confidence, self love or simply life at a slower pace so I thought what better time to sit and have this little chat with you all.


Five years ago when I had my mental breakdown (read more here,) I found myself locked in my closet, hunched in a ball, crying and screaming cos I didn’t what to do and at that point knew it was time to get help. And so I did. I took mindfulness by the hands and began to implement these small changes into my world so I didn’t get overwhelmed by everything all at once.


You see, when I first started on my mindfulness journey 5 years ago I was totally overwhelmed with where to start. Gosh everyone was telling me to get fit, meditate, go for a walk, be healthy blah blah blah and to be honest I just didn’t know where to start. I hear you nodding along wondering how and where do you even begin.


At this time of year it’s hectic, I’m busy with work, kids activities, Christmas activities, school holidays, packing all of your wonderful pliary orders and of course…..life. I get myself into a state of just go go go and then when I crash and burn I end up so exhausted that I feel like I can sleep for 3 months. I’m sure some of you feel the same so if you are wanting to start 2020 with a great attitude and some self care then keep reading.


I recently put the call out on Instagram @mymindfulyear and asked everyone what was the ONE POSITIVE WORD YOU ARE TAKING INTO 2020 and the response was overwhelming. Although having a word to live by in 2020 is great, mindfulness is all about a multitude of small things that help us achieve this.


So in light of this, I’m wanting to assist you and take the overwhelm out of life and give you 30 DAYS TO MINDFULNESS. These are all of the things that I do when I’m not coping and need to ground myself and help keep my anxiety at bay and I’m sharing them all with you.


You can play along at your own pace but print the attachment, pop it on the fridge and each day select ONE thing you will do to implement mindfulness into your world…and the best part is I’ll be creating two more months worth so you can do over a three month period.


For those of you that join in the fun, I’d love you to tag us @mymindfulyear on Instagram and use the hashtags #mindfulyear | #pliary | #30daystomindfulness

Let me know your thoughts in the comments.

Much luv,

Kara, Founder



Insomnia is a bitch….

I’ve always been a good sleeper but since having kids I don’t find that I get a real deep sleep. I hear the roof crackle, the toilet flush, the insects breath lol (you get the gist).  But in the last two years I’ve had a bad case of insomnia on and off. I go through phases where I sleep quite well and then I can go for months where I’m living off three to four hours sleep a night. It’s exhausting, emotionally draining and makes me moody and teary. It’s really not fun.Continue Reading →