Research evidence strongly suggests that mindfulness meditation can increase mental and physical wellbeing, reduce stress and anxiety and can help people to age well and cope with health conditions such as chronic pain and symptoms of menopause; it also reduces rumination and procrastination and supports more clarity of thinking so that we are able to respond skilfully to the challenges we face. This is why practising is so important now.

Today I have been looking at meta-analyses around the benefits of mindfulness which examine the data from a number of research studies on the same subject in order to investigate consistency of effects across the studies.  Therefore, meta-analyses give an overview of the available research in mindfulness which is now extensive.

In relation to stress, research suggests that mindfulness meditation reduces the physiological markers of stress such as levels of cortisol, systolic blood pressure and heart rate. It also suggests that mindfulness is a powerful adaptive strategy that may protect middle-aged and older adults from the harmful effects of stress on mental health.

In relation to chronic pain research suggests that mindfulness meditation improves pain and depression symptoms as well as quality of life. In addition, practitioners are able to reduce pain unpleasantness while in a mindful state.

In relation to aging, research indicates that mindfulness is positively associated with physical activity, healthy eating and sleep, all of which help us to age well. Interestingly, the enzyme telomerase is associated with healthy aging and research suggests that mindfulness meditation leads to increased telomerase activity. Also, research suggests that a regular mindfulness meditation practice, including loving kindness and compassion is protective against Alzheimer’s disease. The Mindfulness Association’s approach to mindfulness maintains a consistent focus on loving kindness and compassion, which is often missing in other approaches.

As far as menopause is concerned research suggests that mindfulness meditation can improve the qualitive of life of menopausal women. In particular, mindfulness meditation has a role in supporting the psychological adjustments that help women to embrace this time of change.

From the research evidence one might start to think that mindfulness is a panacea, which is not the case. It can be challenging to familiarise ourselves with the contents and habits of our minds. This is why the Mindfulness Association provide long term systematic training and support in mindfulness meditation by experienced mindfulness teachers with over a decade of mindfulness and compassion meditation practice experience. The thousands of people that we have worked with over the years demonstrate again and again the myriad benefits of mindfulness for wellbeing and happiness. To hear what our course participants say, have a look …HERE…

We are a not-for-profit organisation and keep our prices as low as we can with flexible payment options. In addition we have a widening access scheme for those who cannot afford to attend our courses.

Written by Heather Regan-Addis

Heather Regan-Addis is a Founder Member and director of the Mindfulness Association.

Heather delivers training for the Mindfulness Association on all our courses as well as our two Post Graduate Master’s degree courses as well as on our regular courses in Mindfulness, Compassion, Insight and on our Teacher training programmes.

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• To help support your practice on this life journey we have a daily guided meditation practice Monday to Friday 10.30am and 7pm
• The Mindfulness Association has in place a widening access policy so we can help you attend courses if you are struggling financially, we don’t want this to prevent you from your practice.
• Try our FREE 4 WEEK email Course HERE
• Mindfulness Association Membership is also a great way to support your practice on this journey. For only £10 for a 6 month trial you can have access to fortnightly teachings, access to free recorded practices and a free members weekend packed full of teachings and opportunity to network with other mindfulness practitioners.
• Post Graduate Studies. 2 Msc. courses. 
• UPCOMING COURSES

In-Depth Mindfulness • Compassion • Insight • Wisdom • Teacher Training • 2 Post Graduate Master’s Degrees.

]]> https://www.mindfulnessassociation.net/team-blogs/surfing-the-wave-of-frustration/?utm_source=rss&utm_medium=rss&utm_campaign=surfing-the-wave-of-frustration Tue, 22 Mar 2022 18:40:27 +0000 https://www.mindfulnessassociation.net/?p=25332 Today it feels like the whole world is conspiring against me! Today I’m having a day! It’s such a shock to feel something not very nice stirring deep down somewhere, a surprise. I don’t like it. And yes, I do want it to go away. Everything. I want everything and everyone to go away. Well there’s only one other person here, but let’s make it into a drama.  There’s a few things going on, work stress, family stress, household stress. All today. I am being tugged in many directions. But there’s one thing that stood out today as today’s lesson.

Normally I just sit here and the birds tweet and I watch them with my coffee (this morning, it appears we have 4 baby collared doves, and two big fat ones.. nesting) and not much untoward happens. I am blessed, Mindfulness has also played a major part in my equanimity. But with all three children now left home… when something does happen that shakes my tree, wow – do I notice it. Excellent for practice! The obstacles are the path and all that.. (I can hear my tutor Heather…)

But sometimes something unexpected comes to bite my… behind…and remind me, yeah – you still have work to do here. But this feels urgh! It’s a situation. Can I describe it without insinuating anyone? The thing is with mindfulness, I am the centre of the story, always. Even if someone else is really truly being difficult ( like today) then there is always something to work with within myself  in a mindful way. What a gift! And what a gift to see that my own anger can be a gift?

After our Teachers’ Retreat on projection… I hope (for myself) to maintain a transparency of attention as events unfold, see the mind grasping and rejecting, creating subterfuge. Projecting.

I listen to the storyline that I have in the Difficult Situation. The script. I am indignant, disappointed, frustrated and –  ooh now there’s cross –  only last week I was basking in the idea that anger wasn’t something that manifested much for me, if ever! and how nice that was. Now here it is fresh, boiling, quietly seething.. I’m really MAD! But I can’t do anything about it and make them do the right thing! I feel it – it’s like I’ve just looked into a furnace…

and there’s a lid on it – and this suppressed feeling is accompanied by a feeling of thinking I am somehow a failure for feeling this at all! Anger is bad therefore you are bad too says the voice.

I catch myself with that thought – pin it – there’s thinking – I let it go and move on through to the next wave of whatever it might be. My guest house door is flung ajar. (From the poem by Rumi you can read here). I have learned through insight training to aspire to open to and begn to notice deeper attitudes and drives beneath the thinking. It can be surprising, I find RAIN practice can be very insightful about what is going on just beneath the surface. We cover the RAIN practice on our Level One Mindfulness Training. 

Some of it is because I feel others’ actions have affected me and there is frustration there about that. I feel it like a brick wall in front of me that I want to break through. I want them to take conciliatory action and they just won’t. This affects me because I am the messenger. I am stuck in the middle of two people and their points of view. Well, and according to me, their stubbornness.

Someone is annoyed with someone else. They refrain from taking the ‘right’ action (in my opinion) however, the action, they are not taking but easily could, is causing ME frustration and anxiety, my pulse is raised, I feel adrenaline, I don’t get cross often, but today, ooooooh I’m feeling it. Their stubbornness is affecting me – not the intended other!

Ok I let the anger in. I don’t know what to do with it. But it’s there. It’s very energetic and the adrenaline is calling for some action. My threat drive is triggered I feel it pulsing. I am sooo cross. I move around quickly and become extremely efficient at tidying up! One thing I have learned from having historical chronic anxiety is that movement really helps to shift and soothe it. When I’m in a bit of a state my laundry gets folded really neatly and quickly!

The thoughts are swirling round – the same thoughts. I don’t know whether not-thinking them is suppressing them or letting them go. I guess if I am still feeling cross I need to just go there, dive in, really feel into it. The resistance to doing this makes it even more uncomfortable and the mind rejects the approach. My mindfulness inner guru (remarkable perseverer) whispers Soften! Soothe! Allow! I sink into the feeling and the storyline seems to soften a little and I realise I cannot control others, but I can quietly speak this pain. I decide that this is a Good Thing to Do. Not from the angry place but from this open-to-the-pain place. The place that is soft, soothed and accepting.

I am met with defensiveness, rolling eyes, and I can feel that they have anger too, not at me but at the ‘other’. Their resistance to their pain, and their (stubborn non-)action (to perhaps annoy the other person) has created a situation where the other person knows nothing about it, yet it is me experiencing the suffering. I have heard a Buddhist analogy of holding your anger or resentment is like holding a hot coal. You get burned, and the other person has no idea about it.

I am standing here having been handed someone else’s hot coal! I hand it back by softly speaking how I feel. This feels so good! I am Mindfully communicating! I want peace! Mindful of the potential flashpoint and knowing what defensiveness looks like I remain gentle in my voice.

What I observe about this situation is that when we are angry, the action we take, can actually hurt people around us without really realizing what we are doing.

Later in the day, as I pour the tea into the teapot and quietly ask tea? Coffee? (having resolved not to say any more about it all) I am told that the action to reconcile the situation has been taken. All is well in the world. Thank you Mindfulness Association for that particular surfboard to surf that wave. Might it be that this surfing might become enjoyable?

This week in the Mindfulness challenge I invite you to open up to those around you, noticing who might be affected by your speech, your actions.

As we practice and dedicate any good we may have gained from our practice and share it in ever widening circles, when others behave in a way we find challenging it can be good to take a look at our own speech and actions and bring mindfulness to the wider ripples we create in even the smallest gestures.

Just after this episode and before writing this blog, I happened to read the deeply reassuring poem that Fay has posted up – Vajaya – Victor adapted by Matty Weingast which soothed me and gave me permission to be not OK. “If this circling is all you have, why not make this circling your home?”

Wishing you well this week, and that you may find your door flung wide to whichever guest may arrive for you, and know it is Ok to feel not OK. Soften, soothe and allow whatever is here for you this week.

Warmly,

Lisa

To keep up your practice or even start at the beginning with Mindfulness you can join our daily guided meditations online, at 10.30am and 7pm Monday to Friday. Join our growing online community of Mindfulness practitioners! We’d love to see you there.

THIS LINK will take you to read more and to the button to join the practice.

And the marbled moonlit trees rose like fresh memorials

In the scented air, and the whole countryside pulsed

With the chirr and murmer of insects, I lay in the grass

Feeling the great distances open above me, and wondered

What I would become and where I would find myself

And though I barely existed, I felt for an instant

That the vast star clustered sky was mine, and I heard

my name as if for the first time, heard it the way

One hears the wind or the rain, but faint and far off

As though it belonged not to me but to the silence

from which it had come and to which it would go.

“My Name”

Mark Strand

“He was sitting in a brown room. With nothing to do and nowhere to go. There was a vast feeling of emptiness.”

This was not a monk, this was my partner speaking of his visit to his elderly relative, nearly 100 years old. A reclusive man with no urge for company, after losing his wife just before covid struck he has had 2 years of sitting alone in covid restricted life, in a rural place with limited support networks. But he was glad of the company now, and talked of life and ageing and just how empty everything suddenly seemed. He spoke plainly and undramatically of just ‘how things are’; being old, after having such a busy, energetic life; still lively of mind but the body no longer able to keep up with the mind. And people talk to him like he has already lost his mind, just on account of his age. He hasn’t the energy to explain or protest.

My partner is telling me details of the visit and the interaction between himself and his uncle, in this brown room, it was like he had brought it back with him – which he had, in his mind – this felt sense of a vast emptiness – and now here it was in my mind too. Palpable.

I could see him sitting there and feel this sense of ‘what was all that about?” (his life). All the days he had looked ahead to his future.

We both experienced this feeling as insight.

So now we are awake again, it’s another new day, here we are and we are still feeling this because what the meeting did for my partner was to make him question his life.

And when your partner is questioning their life, the meaning of it and purpose, well it’s a bit infectious. We have spent our lives, Avoiding The Void. Keep busy! Keep talking! Work to pay those bills! Watch Telly! Why is there only one Wordle a Day? I want to do it all day!

We drink our coffee and look into The Void. Where are we headed? Isn’t it all happening now?

I can’t say how The Gardener is experiencing this insight, but for me it is imbued with the bodily felt sense of emptiness I have experienced through insight meditation and the teachings of impermanence and of dukkha –teachings I have learned from Buddhist texts about why we feel unhappy most of the time and about that feeling that there is something missing all the time, or better just around the corner.

I take the void feeling to the cushion with me, with the intention of exploring what is here for me. I step into the void opening and curious. Feeling a little courageous.

I settle myself, stay rooted to the vast earth beneath me, with the lightest attention to the breath breathing me and feel the vastness of the space around me, and I step into it. My body vibrates with life, this was the feeling, skin tingling, I am alive, in this moment my body is buzzing, lightly, like champagne.

When I began mindfulness practice my body was disconnected, mostly there were no feelings to detect beyond pins and needles, numb legs, sore knees. This was something, but can be distracting and off putting, taking the attention away from the more subtle feelings, like what I am now experiencing. (I make sure I’m comfy, I’m not trying to be a monk, but it does take a bit of getting used to getting the posture right so it’s not too tight, not too relaxed) (same as the mind!) it’s so worth experimenting with that.

I’m sitting, body like a mountain and a light tingling buzz fizzes though me. And now, emotion, unexpected! And oh now.. it feels a bit messy.

A big sigh indicates to me going a little deeper and I feel that I am in this gap-space – there’s a sense of self falling to bits literally – a gap between who I am, who I think I am and who other people think I am. There is emotion here. I resist analysis and stay with this feeling and the feeling is that none of them are it – there is space between them all and I am in the space not in the self-identities.

It feels messy, my mind wants to connect it back to the brown room space it starts to think about that and compare, but I use my mindfulness to come back to the space which feels effortless and free, which brings more emotion around the effort of ‘being someone’.

Compassion is here on the cushion, is my cushion, I offer myself permission to be messy and in bits and hold it with self-compassion. More release of held tension. When tension goes, and I sigh, the energy is freed up – I can feel this happen. I don’t need to understand.

Life is actually unfolding in this gap between… bubbling up, fizzy and fresh. The gap lies between me doing this, me being that, the gap between the me trying to be what I think I should be, doing what I think other people think I should be doing, and actually the me that is experiencing here, now.

The empty space, if I can sense into it in each moment, will keep me present to this moment, which is the only moment I have. I might think the next moment will be better than this, or that next week everything will be OK and that next year will be even better and each projection out there whether about me or my life is taking me away from what is, and the amazing aliveness of this moment, fizzing like a glass of champagne.

“The Future is always beginning now.”

Mark Strand

I think of the elderly gentleman sitting in his house and his wondering about all his days of striving and working hard; and we see ourselves in him; what are we hoping for today that takes us away from this moment? What do we think will be around the next corner better than what’s here? Can we awake from this delusion? Can we step into that very space we are always trying to avoid?

Weekly Challenge

Simple / Not simple!

See how we get on with this: See if we can notice the tendency to want this moment to be different… better somehow.

What is it that you don’t like about this moment? Can you feel the gap?

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Warm wishes to you this windy week, I hope you stay safe and warm and have the opportunity to find joy in many moments of the coming days, whatever this week brings for you.

And if you have covid this week, as many people do, I hope it is mild, passes quickly and you feel better very soon.

Take care of yourself,

Lisa

I have noticed personally, during the week I have been trapped at home with covid my temper had become shorter and my retorts got much sharper. I found myself behaving in a manner I wouldn’t usually behave in and had to check in with myself to see where this was coming from. My conclusion was that I was behaving like this due to stress and a feeling of being run down, coupled with not being able to go anywhere. The idea of sitting around in the house waiting for our isolation to end was infuriating. The lack of control I had over the situation was really winding me up and it took realising this tension to actively let it go and surrender to my situation. I knew there was nothing I could do but wait it out, I knew I was feeling a bit disillusioned with a lot of things but there was no reason for me to let this affect every other part of my life. Often in life it is times like these where we are able to check in with ourselves and ask ‘is this behaviour necessary?’ are when we can really use mindfulness practically to improve our situations.

In the end I was just making myself feel worse by being tense and resistant to my situation however unpleasant it was. I had the option to make the most of this time and I had the option to be miserable and grumpy. It took me a few days and some crossed words to realise I had this option but once I did I took it and found myself enjoying my isolation a lot more. I decided instead of getting wound up and mourning missed pay checks from not working, I chose to appreciate the time I could spend with my partner, my friend who got covid with us and with my dog who I miss when working full time.

I think appreciation is certainly key to a happy life, appreciating what you already have rather than looking to what you don’t have. There is nothing wrong with aspiration but I think without the capacity to appreciate what is already in one’s life, all that we aspire for will not mean so much once it is achieved. It’s also important to be able to check in with yourself and be able to admit when your behaviour has not reflected a pleasant side of yourself. Putting good energy out into the world and treating those around us with kindness, even at times when it does not come easy, is one of the great perks of mindfulness and meditation.

In January I suggest everyone take a minute to reflect on how they are feeling, in and honest and open capacity, and to ask ourselves if we are acting out any unpleasantness onto others and if this is really necessary. This is not just a kindness to others but also one we do to ourselves too.

I have also updated the REST playlist on Spotify and YouTube and recommend this as the soundtrack for everyone’s commute/chores/regular listening for January as the music really matches the mood of kindness and openness I suggest everyone takes into this month and year.

Best,

Jenny

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Jenny is currenly attending our Level 1 Mindfulness Course and writes about how Mindfulness is impacting her life.

If you’d like to begin your journey into Mindfulness to experience it for yourself we have a 4 week Level 1 Foundations of Mindfulness Course (module 1) you could try to see if it is something for you.

The course begins on January 12th and is led by Jacky Seery and assisited by Paula Vale. The course runs on a Wednesday evening. You can read more about the course HERE.

Does that phrase sound familiar? It didn’t to me then, because I had not begun my mindfulness training. When I hear those words it soothes me and I can feel deep emotion &  gratitude arising for the Mindfulness practice and how it has helped me – helped me to first notice anxiety rising; notice the sensations of anxiety; be with the anxiety; be curious about the anxiety; welcome the anxiety; offer the anxiety some self-compassion; allow the anxiety to move on through me.

Me anxious? That was never a thing. And then it was.

I had gone from a hectic busy family and work life to this empty silent hospital room. It was just like I had fallen out of an aeroplane from a great height and found myself in a foreign country. In the middle of a desert. When I think back, it was like being dropped into someone’s meditation, empty spaciousness with room to just be. Nothing to do nowhere to go.

That my body had cleverly managed to physically manifest that for me when I think of it now was quite something.

I became acutely aware of emptiness; the nothingness contrasting my busy-ness, no-one to organize but myself, acutely aware of every heartbeat and muscle tension and worried thinking. My heart had been skipping beats. Doing too many beats. Beating too fast. Stopping and freaking me out which was perpetuating the adrenaline rush which continued to make my heart erratic. I was having an acute, never-before-experienced panic attack. But it went on for days. It was debilitating. I couldn’t look after my toddler. I couldn’t DO anything. My body said NO. STOP. ENOUGH. I thought I was going to die. I had never had a panic attack before (“I’m not that sort of person”).

I sat on the bed wondering what I was doing there. I wasn’t ‘conscious’ in the mindful sense and I didn’t have the mindfulness training to know what was happening while it was happening – I did have self-judgment – what a big fuss – don’t make a fuss – what about the kids – I have let them down, really harsh on myself – not liking this helplessness and having to rely on others to help look after the children and a whole load of other thoughts banging around in my head. Contrasted with the empty room.

Here I was in a body that had decided it had had enough. I was obviously not listening to it, it was going to do a number, give me something to stop me in my tracks. What my body did to me worked. I had to stop. I had to rest. I must have been in my late 30’s. With two teenagers and a toddler and a self-employed business going into schools and running community projects and design projects I was full on.

The body had been giving me signs – a debilitating bout of bronchitis had me take to my bed and put me out of action for 8 weeks. Despite being so weak – I was being pressurized to continue to work by a well meaning colleague – “you’ll feel better”. No I wouldn’t feel better. The problem wasn’t about feeling better – it was about my inability to say NO.

I would say YES to everything. Every job that came my way – yes helping someone out – yes – I was out there, out there, out there, and never a moment to tend to ‘in here’. Always worried about money.

So this was your classic wake up call – and it could have been worse I was luck y t was ‘just’ a panic attack. It made me wake up; but attending ‘Mindfulness anything’ was not possible in rural Wales at that time, nor was escaping to Samye Ling the Tibetan Buddhist Retreat Centre  – too much going on at home and no money to do that. I didn’t really think it was an option.

I’m not sure how I got through the next few years. It wasn’t the doctor that explained the panic attack to me he wouldn’t say those words– it was the nurse who showed such reassuring compassion towards me in my fearful, l state – there was a stark difference in the approach – the doctor concerned with the measurements of various bodily functions, the nurse reassuring the mind and soothing me with kindness. She talked to me about what it might be. That it might be doing too much. Pushing myself too much – what was that about?

From then until now – has been some process of unravelling; I managed to get myself onto the Level 1 Mindfulness Training with the Mindfulness Association at Samye Ling, and the process of turning my life around began. There’s no going back. Mindfulness is for life.

Dealing with Anxiety is not a quick fix. Anxiety seems to be a number one problem for people. We need to get down to the root of the issue which is complex and we are dealing with a brain which also includes the ‘reptilian brain’ from which the more developed Limbic and Neocortex subsequently developed but it is still there, intact alive and kicking in our sophisticated Homo Sapiens brain. That means we are still prone to those animal survival reactions – fight, flight and freeze. In our modern society even though we aren’t threatened by bears and wolves – the mind will be triggered by anything it regards as threat which leaves us in a more or less perpetual state of anxiety, with cortisol and adrenaline pumping through us which triggers the sympathetic nervous system and reduces activity in the (soothing) parasympathetic nervous system. Causing a vicious cycle of stress and anxiety as we don’t have anywhere to run to – we end up tense and jumpy, and drained.

Mindfulness helps us to reactivate the parasympathetic (rest and digest) nervous system – through controlled attention on breath which soothes us and by keeping the mind focused in Mindfulness meditation. SA McLeod (2010) found in a study What is the stress response in Simply Psychology https://www.simplypsychology.org/stress-biology.html) that with only 8 weeks of daily meditation participants reported a decrease in negative mood, reduced anxiety, as well as improved attention, working memory (anxiety affects memory) – and these results were observed in non-experienced meditators.

I can say now, what the doctor didn’t tell me then – if you’re anxious? The best thing to do if you don’t want to take a pill – is Mindfulness practice.

The untrained, busy, ‘unconscious’ mind never gets a break. It tells us stories about ourselves that perpetuate unhealthy live choices and work habits. We find ourselves too busy to look after our self, and if we don’t look after our own mental health our physical health will deteriorate and we are unable to look after others.

We become the woodcutter who has 100 trees to chop down, but who will not stop to sharpen his axe.

How do we get ourselves out of this tight multitasking, busy-makes-us-cool mindset that society demands of us?

We stop. We offer ourselves time to do nothing. Mindfulness at the start is fundamentally training us to DO nothing. To simply sit and breathe. To just BE. With ourselves.

So simple. So tricky. The mind will scream at us all the things we need to be doing. Oh yes – scream away. I’m just going to sit here, and watch the agitation of the mind. I have claimed my true nature back from the wild, untamed mind.

It’s taken time. There is no quick fix. Energy follows focus.

Training the mind is accompanied by its twin –  untraining the mind. This is how the ‘work’ gets done.

This week I had an anxious situation come up. My first session teaching the MBLC course. It was just an introduction, and you might have read my blogs as I went through the training – I had to jump up and down a lot before the sessions to get rid of the adrenaline…! so fearful and definitely ready to run!

So I was waiting for it and as the time approached, there was something missing. I wasn’t anxious. I was expecting anxiety and it was nowhere to be found. I was excited, and it feels a little similar, maybe its physiology is similar but this was now turned into enegry and focus, not something debilitating.

How can it be that just by sitting here, it comes undone?

Weekly Challenge

Feeling anxious? You are not alone.

Prepare the mind to do nothing. Resolve to make this a new habit. Find a comfy chair or cushion make sure you are warm.

We begin our meditation by noticing how we are feeling, acknowledging the thoughts and accompanying physical sensations; any emotions present right now.

Settling into our posture, we give the mind something to occupy it as we guide it in to land!  Begin by focusing on organizing the body. Yes OK spine straight, yes, chin down, yes, relaxed but upright and alert, yes, feel the connection with the chair or cushion, and feet on the floor.

We are coaxing the mind back into the body. We go further; by reuniting body and mind, heart and mind, through following the soft invitation that is our breath, we gently ease our stuck mind down and down, softly and gently we drop out of busy-ness of thinking and come to rest, a soft landing, in to feeling the sensations in the here and now.

Now just be still, with the soft flow of your soothing breath deepening and lengthening a little.

Rest as long as you need. Notice the mind urging you to action. Be with that. See it. Come back to your soft and soothing breath. Nothing to do. Nowhere to go.

• •

Wishing you a peaceful year this year –  a year where at times, you allow yourself to have nothing to do and nowhere to go!

– and if you have anxiety know that you are not alone. If you do – you’d be welcome to join our daily meditation sessions which are free and online.

You can keep your camera off, and just join in with the practices. It takes effort to maintain a practice so use the FREE MBLC (Mindfulness Based Living Course) MEDITATIONS APP and the daily sits to support you.

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BEGINNER’S MINDFULNESS COURSE STARTING ON THE 12^th JANUARY

If you’d like to begin Mindfulness we have a new Level 1 Foundations of Mindfulness course beginning on the 12^th January on a Wednesday with Jacky Seery and Paula Vale.

Watch the little introduction film from Jacky HERE

Photo by Maria Camila Castaño from Pexels