HCW #16 - The power of calm

The Greeting

Hi and welcome to edition #16.
This is our second week in Thailand and thoroughly enjoying the beach, the weather, the vibe, the aircon(!), and the food.
The people are great too, very helpful and friendly.

We have been enjoying the local cuisine, trying some new things, and have already learned one very important phrase in Thai:

“mai phet”

which means:

Not spicy at all.

I think you can guess what happened for me to have had to find that phrase to learn!

I like to keep things as calm as possible - especially my belly!

The quote

The post

𝗗𝗼𝗶𝗻𝗴 "𝗙**𝗞 𝗔𝗟𝗟" 𝗶𝘀 𝗕𝗿𝗮𝗶𝗻 𝗝𝘂𝗶𝗰𝗲

Doing nothing isn't as easy as it sounds.
In our fast-paced world, doing nothing feels wrong.

But here's a secret:

𝘪𝘵'𝘴 𝘰𝘯𝘦 𝘰𝘧 𝘵𝘩𝘦 𝘣𝘦𝘴𝘵 𝘵𝘩𝘪𝘯𝘨𝘴 𝘺𝘰𝘶 𝘤𝘢𝘯 𝘥𝘰 𝘧𝘰𝘳 𝘺𝘰𝘶𝘳 𝘣𝘳𝘢𝘪𝘯.

1️⃣ 𝗠𝗶𝗻𝗱 𝗢𝘃𝗲𝗿 𝗠𝗮𝘁𝘁𝗲𝗿

Are you often stuck in a spiral of overthinking?
That's because your mind is always 'on'.

S͟o͟l͟u͟t͟i͟o͟n͟

Give your brain permission to switch off.
It's not laziness, it's 𝙚𝙨𝙨𝙚𝙣𝙩𝙞𝙖𝙡 𝙨𝙚𝙡𝙛-𝙘𝙖𝙧𝙚.

2️⃣ 𝗦𝗽𝗮𝗰𝗲 𝗳𝗼𝗿 𝗦𝗲𝗹𝗳-𝗥𝗲𝗳𝗹𝗲𝗰𝘁𝗶𝗼𝗻

𝘋𝘰 𝘺𝘰𝘶 𝘦𝘷𝘦𝘳 𝘧𝘦𝘦𝘭 𝘥𝘪𝘴𝘤𝘰𝘯𝘯𝘦𝘤𝘵𝘦𝘥 𝘧𝘳𝘰𝘮 𝘺𝘰𝘶𝘳 𝘰𝘸𝘯 𝘵𝘩𝘰𝘶𝘨𝘩𝘵𝘴 𝘢𝘯𝘥 𝘧𝘦𝘦𝘭𝘪𝘯𝘨𝘴?
When we're constantly engaged, we lose touch with our inner selves.

S͟o͟l͟u͟t͟i͟o͟n͟

Take time to do nothing. Do 𝙛**𝙠 𝙖𝙡𝙡.
It's a powerful form of self-reflection.

3️⃣ 𝗣𝗿𝗲𝘀𝗲𝗻𝘁 𝗠𝗼𝗺𝗲𝗻𝘁 𝗣𝗲𝗿𝗸𝘀

𝘌𝘷𝘦𝘳 𝘮𝘪𝘴𝘴 𝘰𝘶𝘵 𝘰𝘯 𝘭𝘪𝘧𝘦'𝘴 𝘴𝘪𝘮𝘱𝘭𝘦 𝘱𝘭𝘦𝘢𝘴𝘶𝘳𝘦𝘴 𝘣𝘦𝘤𝘢𝘶𝘴𝘦 𝘺𝘰𝘶'𝘳𝘦 𝘵𝘰𝘰 𝘣𝘶𝘴𝘺?
By doing nothing, we learn to appreciate the world around us.

S͟o͟l͟u͟t͟i͟o͟n͟

Take a moment to just 𝘽𝙀.
Watch the clouds, listen to the wind.
Enjoy the moment.

𝗦𝘂𝗺𝗺𝗮𝗿𝘆

Doing nothing isn't about wasting time.

𝙄𝙩'𝙨 𝙖𝙗𝙤𝙪𝙩 𝙢𝙖𝙠𝙞𝙣𝙜 𝙩𝙞𝙢𝙚.

• Time for yourself,

• Time for your mind,

• Time for your well-being.

Give it a shot.
You'll find yourself more mindful, relaxed, and re-energized!

The AI byte

For fun, in this edition, I’ll share a ChatGPT prompt for creating you a personalised guided mediation.
The results were pretty good even from such a basic prompt.
Give it a whirl, and let me know what you think, or if you came up with a better prompt ;)

Generate a short personalized guided meditation script for {name}, a {age}, {job} to relieve daily stress. Use the name and profession related words in the script to make it personal.
name = xxxx
age = yyyy
job = zzzz

The wellbeing tip

How to stay on track when on holidays

You’re on hols and want to dive in, see and experience new cultures but you don’t want to throw all your hard work down the drain.

I 100% get that.

But, rest assured, in 2 weeks, you won’t manage to do that, so you can relax!

Personally, I chill my proverbial beans by maintaining control where I can, so I can then still enjoy the local food stress-free.

It’s good for the soul to not stress about each and every meal when on hols.

So here in Thailand, I am eating a little more meat than I usually would, and I am ok with that.
But I make sure to have a lot of veggies and fruits (especially ones that are new to me), and I’ll even try a few local desserts.

Here are some basic tips that I follow, hopefully, they’ll prove useful to you.

1) stay at a place with cooking facilities, a hob, a microwave, and a fridge/freezer.

2) bring essentials (eg supplements, spices) with you in the suitcase that can cover you for your stay (if short term), or for a couple of weeks until you find your feet with the local stores.

For me, that’s:

oats, hemp seeds, flax seed, protein powder, greens powder, mixed seeds, a few spices (for me, my essentials are cinnamon, black pepper, turmeric, garlic powder, curry powder)

3) if you can, buy a water filter jug.

4) Enjoy Yourself!
and be kind to yourself.

I make sure that:

• I have total control over breakfast

• I maintain good control over lunch

• I can relax at dinner

Enjoy the local cuisine!
Maybe not go toooooo crazy - holiday belly issues aren’t fun

4) oh, and if in Thailand, to start with at least, remember:
“mai phet” (not spicy at all) or “phet nit noi” (a little bit spicy)

The epilogue

That’s all for this week, I hope you find some actionable content here.

Try the guided mediation prompt and let me know how it worked for you ;)

If you find yourself needing guidance on your wellness journey, remember I’m here to help.
You don’t have to navigate these changes alone.

Ready to take the next step?
Schedule a free consultation today, and let’s explore how we can work together toward achieving your health and well-being goals.

Or, if you are a startup founder, perhaps you might be interested in FounderFettle , where we offer well-being support and coaching for founders and their teams.

Until next time…

Paul

The PS
Always feel free to offer feedback:
what you like, don’t like, and what you’d like more of!