I am aware that the earth’s tilt creates darker days  in certain parts of the world, however the sun is always shining.  Wherever we are in the world the sun is always shining.  

A healthy and positive mindset will determine how well you will do with less hours of sun; bearing in mind that the length of the day affects all of us. 

When exposed to the sun we produce less of a hormone called melatonin and so feel more awake and energetic.  When we have less sunlight some of us can be prone to a depression usually caused by lack of sunlight.

So how to create more melatonin during the dark winter months?

Here are some natural ways to boost your Melatonin production:-

  1. Increase exposure to natural sunlight 
  2. Go to bed at a reasonable time
  3. Reduce your exposure to artificial lights at night, especially from your laptop etc
  4. Eat Melatonin rich foods: Cherries, Corn, Asparagus, Tomatoes, Pomegranate, Olives, Grapes, Broccoli, Nuts ( Walnuts, peanuts, flaxseed, sunflower seeds).
  5. Deal with Stress –  Stress impacts Melatonin levels.  Melatonin levels helps to control sleep cycles.  More sleep, less stress; you get the picture.



How does meditation help? Meditation works with the pineal gland to create greater Melatonin concentration naturally!  Recent research (Massion et al, 1995, 2012) show meditators have higher melatonin levels than non meditators.

In the UK, the Medicines Control Agency banned the over the counter sale of melatonin after it decided that melatonin was “medicinal by function” and as such requires a drug licence. It has written to  all relevant suppliers, (mainly health food shops) ordering them to stop selling the product.  

However since your body can create it naturally, lets get at it!!

There comes a time when we have to relinquish who we think we are; to leave behind the person behind the masks. Masks keep you fear filled. Creates knots in your belly. They stop you from living a full life. It then usually means that you are not fully seen, you don’t bring all of yourself to whatever you are doing.

As I understand it, living this way is no picnic. Masks can be so burdensome, don’t you think? Constantly slipping, but we have a sense of when we want to let it go, like when the effort that it takes to hold it in place outstrips the effort to let it go.

For those of us longing to step out from behind the masks, there is usually a longing. There is usually a knowing that where you are is not where you are meant to be. Do you recognise the feeling?

I too have lived in that space. In fact, I know it intimately. When “the knowing” came, I knew that in order to live my most authentic life, it would require me to change, to embrace fierce self honesty, and to stare into the barrel of my own being. Over the years I had tried to do much of it by myself. I would take a one dimensional snapshot of my challenges and work on that. I would make some headway, but it was always limited. I found myself achieving goals, but not building lasting competences that held me.

I found out that looking at anything one dimensionally is extremely limiting. Life happens on multiple levels, domains and streams. You could say that when I began to view my challenges from multiple angles and perspectives, an amazing unfolding happened. I began to manage challenges differently and with more skill, I could establish clarity quickly and release that which was not serving my life. Self-deception disappeared and I developed increased competence in all areas of my life.

This journey, I privately call the “Warrior’s journey”, but through it all, I have been and continue to be held with tremendous skill, kindness and support.

It is this which I now bring to you; the gift of Integral Coaching. This is a way of exploring your emotions, attitudes, thoughts, feelings and intentions from multiple perspectives, enabling you to bring all of yourself to your life as authentically as possible.

In a world where being super busy is glorified, Downtime is where you create your Power so you can live from that place.

First you must plant seeds that can form roots and grow.  If you take the example of planting a tree, you bury its seed in the soil so that it can germinate where it is dark, quiet and solitary.  The seed is nourished by the nutrients in the ground.  The time in the soil is vital for the growth and development of the tree to be; Yes?  Everything the tree to be requires, for its potential journey above ground is being put in place at the start of its growth.  Below ground, it is taking root, nourishing itself from the nutrients in the soil, absorbing the rain that falls and the sun that shines.  All of those things prepares the tree to experience life above ground with its rain, winds, frost and snow.

And so it is that when we put aside time to meditate, pray, contemplate and learn, we are creating the roots of our own personal Power so we can be emotionally, psychologically and spiritually nourished.  We stop glorifying Busy and spend time Being as opposed to Doing.  Stopping in order to BE, provides for fresh insights and revelations to happen, to still the mind and actually notice what is happening in our inner world.  Since our inner world shapes our outer world (thoughts happen first, before action), it makes sense to cultivate the roots of our Personal Power by just making time to stop.  I can promise you that whatever happens outside of you happened inside first.  Chaos without is very often an indication of chaos within.  In a world where there is so much pressure to stay informed and be in the know, make time to Know thyself first and foremost.