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Balance
Posturas de Equilíbrio
C
por Sara Romeiro As posturas de equilíbrio dão uma sensação de firmeza e são particularmente benéficas para o stress mental. Estas posturas demonstram o nosso estado de espírito: quanto mais ausente estiver a nossa mente, mais difícil é manter o equilíbrio. Para um equilíbrio estável, é necessário foco. Este, combinado com respiração, alinhamento e atitude mental, ajudam a trazer serenidade e concentração. Estas posturas, para além de tranquilizarem a mente, também fortalecem os músculos e ajudam na coordenação motora. De entre as várias posturas de yoga associadas ao equilíbrio, selecionamos nove para partilhar convosco em seguida.
T exTo
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F oTograFia : S ara r omeiro
Master of Simplicity Magazine
Master of Simplicity Magazine
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EXTRA: YOGA SECTION 9 Balance Poses
Master of Simplicity Magazine MOS Magazine 10 July/August 2018 www.masterofsimplicity.com/en
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Editor’s Letter It has never been so easy to connect with ourselves. There are so many gadgets and tools that supposedly simplify our routine but, really, we are losing control of our time more quickly.
In the end, what does a balanced life mean? Is there a definite answer? I think not. And this is where my comparison with the minimalist lifestyle comes in: it depends on your context: what you like, what you want and what is the priority for you.
Having a balance life is a process not a destination. You need to think about this aim daily. I suggest that you often review different aspects of your life, so that they you can reconcile them in the best way possible.
from our purpose. In this edition, we share what balance means from the perspective of people from all over the world. We want to create reflection and aim to
I truly believe that balance comes from the small details, the small decisions and the small attitudes, which can direct our life along the right path. These “little� acts, simple and apparently
motivate people to search for a better life. I have never said it quite as clearly as now, but I believe that my mission which is just as personal as it is professional is to inspire you to be bigger and better, through simplicity.
inoffensive, are responsible for big blocks of our
And, I feel that in this edition
experience. More and more we tend to neglect
I got rid of any rules or precautions.
or disregard simplicity and the little details. We
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trade five minutes of appreciating nature for one
The simpler design is in some ways bold, and
unproductive hour on Facebook. And we begin
with deeper content, it is the balance between
a vicious and unhealthy cycle, disconnected
what I think is proper, and what I want to share.
Master of Simplicity Magazine
P hotography : J essica W atters
I also ran away from what is expected, ... and just like the cover of this edition, it shows balance in a less conventional way: what fits in our glass? What did I choose to put into it? Is the dose I serve enough or do I need to almost overflow? What is the criterion used to select what to serve in the glass? And what is left out? That being said, in this edition I invite you to perform a check-up: What is your ideal life? What is working and what isn’t right now? What
After analyzing each area: • Do I look after my body well? Do I feed myself well? Do I do regular exercise? • Do I look after my mind well? Do I manage to stay positive? Do I meditate or do any activity that helps to look after my thoughts? • Do I look after my soul? Do I stick to my values and that which does my heart good? Do I dedicate time to that which I love?
is your mission? What is your next aim for each area of your life? What is the priority? What can you not forget?
Remember that perfection does not exist, but that which makes a difference for you does. Master of Simplicity Magazine
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INTERVIEW TO LINDA M. CLAY PG. 66
EXTRA: YOGA 9 BALANCE POSES PG. 72
VEGAN, PALEO & KETO DIETS PG. 94
SHORT STORY: IN SEARCH OF BALANCE PG. 115
DISCOUNT COUPONS PG. 130
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Master of Simplicity Magazine
In This Edition Your hour as a reflection of you
12
Balance is needed
16
Setting Priorities and learning how to say “no”
20
Busy or balanced?
22
How minimalism helped me accommodate my home, son and work
26
Balance your Life: Soulpreneurs Project
28
Hygge: balancing busyness
30
“Less is More”
32
A Slow Layette
34
Declutter: what is the limit?
40
Breathe Equilibrium
42
The Heart Chakra: what does it mean for us?
46
Reiki: a healing energy
48
Sustainability: a lesson in balance
50
A balanced life
52
How I keep life balanced as an artist
56
Jessica Watters: author of the cover photo
62
Interview: Linda M. Clay
66
Yoga: Balance Poses
72
Healthy Food Balance
94
Vegetarian food for infants
104
Plants to balance your health
106
Reusable menstrual pads
108
The simplicity of Esteira
110
Short Story: In Search of Balance
115
Seven Top Tips for a balanced life
123
Suggestions: books & news
126
Wolistic Agenda
128
Discount Coupons
130
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Dynamic Digital Magazine: Click on the icons to be redirected to the respective pages! Editor´s Note: The articles are originally written in Brazilian, Portuguese and English, giving each author the freedom to express themselves accordingly.
Contact: For questions or suggestions please contact: masterofsimplicity@gmail.com
Follow us: www.instagram.com/master_of_simplicity www.facebook.com/masterofsimplicity www.masterofsimplicity.com/en
Dear Readers The total or partial reproduction of this magazine in any language is expressly forbidden without the prior and proper authorization. Copying of any page or content constitutes a criminal offense of judicial punishment. The Master of Simplicity Magazine Team, on several occasions, receives requests from readers who want to see free articles from colleagues or acquaintances that are published in our editions. On the one hand, we nd excellent the interest and support they want to give your colleagues, but on the other, we hurt the lack of recognition for the professionals who work hard for each edition. This magazine has a xed cost and a team that strives to provide the reader with great information, tips, courses, workshops, projects, and much other information that bene t signi cantly the life of the reader. For this reason, we respectfully request that, if your interest, instead of asking for free articles or editions, do as many others who pay, demonstrating their respect for our work. Thank you all.
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Master of Simplicity Magazine
Meet the Team
Director and Editor
Supervisor
Translator
FĂ TIMA TEIXEIRA
GIOVANI GOULART
ROISIN ABBOTT
www.masterofsimplicity.com
www.giovanigoulart.com
www.fiverr.com/roisinabbott
Founder of MOS Magazine, pianist, conductor and teacher. Minimalist mother.
Musical arranger and producer. Composer and entrepreneur.
Irish, living in Canada. Linguist and freelance translator. Fascinated by travel and all things new.
Master of Simplicity Magazine
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Collaborators in this issue
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CASSANDRA CLEGG
CLAUDIA CRESPO
ERIKA LANCASTER
www.trinitysage.ca
www.instagram.com/paleokitchentales
www.erikalancaster.com
Certified BodyTalk Practitioner and Reiki Master. Passionate about emotional health.
Self Educated on Healthy Food and Diet, Food photography and Styling
Traditional Media Illustrator, Art Blogger and Teaching Artist.
IDA PAHUS
IZABELLE AZEVEDO
JESSICA WATTERS
www.instagram.com/idapahus
www.suavidadesenhada.com
www.designedbyjess.com
Author and blogger at livelivefullyalive.com. Passionate about living fully alive.
Lifestyle Designer, Creative, Content Creator and travel lover.
Graphic designer and psychologist. Specialised in photography, lettering and logo design.
KITTY DUBE
LAIS COSTA
LIGIA NOIA
www.facebook.com/groups/222931565149429
www.instagram.com/eu.slow
www.organizarcomligianoia.blogspot.pt
Holistic Lifestyle Coach, Fengshui Your Mindset, Psychology graduate and mom.
Designer, ‘Slow’ movement and natural care enthusiast. Consultant.
Portuguese Personal Organizer, living in Sweden since 2016
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MARISA FERNANDES
MELINDA TARCON
OLGA SIMÕES
www.fluffyorganicandeco.pt
www.thebarefootwarrior.net
www.facebook.com/psicolgasimoes
Founder of Fluffy Organic & Eco. Creator of natural and reusable products.
Owner of The Barefoot Warrior blog. Lover of Hygge.
Mother, psychologist and developer of interpersonal relationships and harmonious families.
RITA ROSA
ROSANA RADKE
SARA AFONSO
www.rebento.pt
www.youtube.com/c/rosanaradke
www.something-imaginary.pt
Natural Health Therapist in Female. Founder of Rebento and of Escola Natural.
Journalist. Dedicated to her youtube channel.
CEO of Something Imaginary, mom and fearless.
SARA NUNES TIBÉRIO
SARA ROMEIRO
SUSANA MACHADO
www.alimentaamente.blogs.sapo.pt
www.tresfilhasetrespaixoes.blogspot.com
www.susanamachado.wixsite.com/formula-s
Body-Mind-Spirit diet, natural care, veganism, yoga, meditation, self-healing.
Nutritionist and yoga instructor. Mother of three girls. Loves to travel.
Geographer, teacher, specialist in sustainability. Writes for a better world.
TERESA SALVADO
TERESA VIEIRA
VERA BELCHIOR
www.inspiracoes.pt
www.esteiraonlineshop.tictail.com
www.verabelchior.com
Reiki Therapist, Founder of Inspirações, mother, writer, crazy about books.
Founder of Esteira. Mother Lioness, Summer Girl and Catlover
Naturopath, author and eternal student.
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Your house as a reflection of you W ords : F ĂĄtima T eixeira & P hotography : H utomo A brianto
It becomes difficult to keep a house organized if those responsible for it
Having only the essential in our houses contributes a lot towards their
are negative or don’t allow well-being to flow. During these first months of 2018, what was the most complicated time for you? And how did your house react to this moment? Did you
organization.
manage to keep it organized during
However, the people
this time?
that live in there also have a predominant role in a home’s energy.
Feeling good and finding a balanced life is good not only for yourself, but also for those that surround you. Your house is a reflection of you. When your life collapses, the loose or broken pieces allow every type of thing to enter as well, meaning that, at the very least, the house begins to enter into complete confusion.
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Christina Scalise affirms that “clutter is the physical manifestation of unmade decisions fueled by procrastination”. That is, we quickly have a snowball which grows gradually, if nothing stops it from continuing to roll. So, with that being said, let some light in (into your home and to yourself!). Allow yourself to keep only the essential. Try to simplify. Declutter. Remove the things that don’t flow. I illustrate this situation as a boomerang: if your life is in chaos, your house will be, too. If your house stays organized, then good energy with flow through you. Take advantage of your house as an alert signal which stops the development of negative moments in your life Trust in the wise words of Eric M. Riddle, “Clear your stuff. Clear your mind.” If you feel a little bit down today, try shuffling a drawer or organizing your room. Then enjoy this clean and fragrant space! These acts will help sweep up what is not right, and will improve your state of mind.
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Balance is needed W ords : O lga S imĂľes P hotography : C ole K eister
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Master of Simplicity Magazine
What happens to an electrical panel when there are too many appliances connected to the current? It will probably overload and go off, which is to say, disconnect itself. I don’t want to tread unchartered waters here, but it is one of the best ways to explain Burnout Syndrome to you, when professional (but not only professional!) overload forces a person to stop. And forces in the worst way as it means that this person has not been aware of the signs and symptoms that their body is giving them prior to this “energy breakdown”. We live in a more and more challenging and competitive society, with multiple and constant strains
We find it difficult to “switch off”. Switch off from the world, switch off from work, switch of from the desire to be great and recognized, switch off from wanting to always be on top of what’s happening. We don’t know how to say “no!” and, as a result, we soon end up missing our whole lunch hour and having no set time for leaving work. All because we are excellent professionals, and so we cannot speak out. Is that right?
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Signs and Symptoms of Burnout Fatigue; Irritability and losing control of emotions; Feeling unmotivated (in work and on a personal, social and family level);
‘Burnout Syndrome’ is
Frustration and dissatisfaction;
the physical and emotional
Difficulties with memory, attention and concentration;
exhaustion that arises as
Changes in sleep pattern (difficulty in falling asleep; waking up many times during the night or sleeping more than usual); Appetite changes
a response to prolonged or chronic occupational stress.
(gradually eating a lot less or a lot more than usual); Behavioral changes (a tendency to arrive at work earlier or later; having dramatic reactions; drinking more coffee; smoking more; selfmedicating…); Isolation (distancing from your co-workers, friends and family); Physical symptoms (back pain; cardiovascular or gastrointestinal problems; vertigo; low immunity…);
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Master Masterof ofSimplicity SimplicityMagazine Magazine
The sum of all of these signs and symptoms results in physical, emotional and mental exhaustion.
How to attain balance? Recognize and identify the problem and its source;
Treatment and Prevention “Prevention
Find a specialist to help create time-management and stress-management strategies, such as setting out aims and building self-confidence;
is the best cure,” and this is no exception. ‘Burnout Syndrome’ has treatment, although its effectiveness and
Disconnect and say “No!”; Organize and prioritize (give priority to that which really is the priority; intersperse more boring tasks with other more interesting ones and leave what you like best till the end, finishing on a positive note);
duration depends
“Pause”
on the intensity of
(take breaks to drink water; to breathe deeply; to take air or
the symptoms and the prevalence of the problem. The ideal is to listen to what our body
simply to do nothing.); Celebrate every task finished or objective completed; Enjoy life outside of work (family, hobbies, dreams and personal goals), and hold these to the same importance that you hold work)
tells us and stop. Stop to observe where we are, what we want and where we want to go.
Balance is needed!
Switch off (switch off your cellphone, don’t look at your work emails or simply, after a certain time, switch off everything that interrupts your family and relaxation time); Have healthy habits); Have healthy habits; Save time for yourself.
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Setting Priorities and Learning How to Say “No� Do you want a balanced life? Learn how to set your priorities, and also how to say no. This will be fundamental to your success and for life to be less stressful. But how can you do this?
W ords : I zabelle A zevedo P hotography : S til C lassics
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First, define what’s important to you. Really. What’s important to you at this moment? Is it your career? Your family? Your health? What comes first? What activities might help you improve this area of your life, and consequently, everything else? Now, what activities should become priority? Where should you be investing your time and money? Also, to what and whom will you need to say no?
Here’s an exercise for you! Get your journal, a piece of paper, or open a document
In your path, there will be opportunities, events, things that might take you further instead of closer to your goals. It’s not that you need to say no to everything, but find the balance, and intentionally
on your computer, and answer these questions: What’s my priority at this moment?
choose how you’ll be spending your precious time What activities might help
and energy. A tip when to say no to friends and family:
me improve or keep my performance in this area of my life?
are you accepting the invitation because you really want to attend the event,
What activities will be now
OR is it because you feel obligated or don’t
priorities to add to my daily
how to decline?
routine? What kind of invitations /
If your answer came after the big “OR”, that’s the red flag we’re looking for. When declining an invitation, don’t explain yourself too much. But also don’t say just “no, I can’t”. Be
activities I should be careful before RSVPing? What activities / events make me feel good?
polite and appreciative. You can give a response like “I’ll have to skip this one, but I hope you have fun.” Or “I appreciate the invitation, but I can’t this time. Thank
How can I improve “the art of saying no”?
you though.” If the person insistes (which happens a lot), just say “I really can’t this time, but thanks.” that’s it. No more..
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Busy or balanced? Do you usually say, “I love you” less than “I’ve been really busy”? Recently, it seems as if we’ve lost the value of love, and being constantly busy has become a synonym of being important.
W ords : F átima T eixeira & P hotography : J essica W atters
We drown ourselves in tasks,
the chart on the side.
appointments, outings. We do a thousand and one things while we
Being busy is an option.
drive and work, and we feel proud of
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our capacity for “multitasking’. We think
And, often we opt for this solution to
that we are being more productive by
flee from our worries, solitude or fear.
doing more things at one time, but the
Joshua Becker, founder of the project
truth is that multitasking has a series of
Becoming Minimalist, states that “a
negative points, which you can see in
busy life is a life without reflection”.
Master of Simplicity Magazine
And it is without doubt that often we neglect our time so as to not think about things we don’t want to
The tasks we have should complement it instead of competing with it.
and in feelings that make us feel uncomfortable. Sara Cameron, relationship and
You shouldn’t lose so much focus or energy.
integrative psychology coach, warns us that, as a consequence, “we begin to feel a little bit of anxiety, and therefore, we begin to adapt and create little habits, “micro-habits”, which begin by being small but soon become regular. These habits help us to keep this frenetic rhythm: drinking more coffee to stay awake, drinking more wine in order to relax, eating in the car when driving, replying to a text while you wait in the queue.” Balance brings us the opposite. It requires our total reflection and attention. And, Sara Cameron illustrates this situation, saying that “balance is like riding a bike, it requires a dynamic attention to keep moving forward, navigate obstacles, appreciate the journey and enjoy the ride”.
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Negative points of multi-tasking You spend more energy doing two or more activities simultaneously than separately You lose focus easily You lose more time in alternating between the various concurrent activities It’s more likely there will be mistakes It lowers the quality of work, limiting its potential
Balance improves our lives
a purposeful life, one which we
substantially
occupy with tasks that captivate our total attention and make us feel
Try to decline activities that are not really important and incorporate
busy” and without time for those
others related to well-being,
who we love.
such as walking, doing exercise,
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good without needing to be “always
On the next phone-call with
meditating, reading or relaxing. The
your friend are you going to tell
energy which you avoid wasting
them that you thought of them or
on multi-tasking or on unimportant
that you have been too busy? The
tasks can now be used on that
choice is yours! As Courtney Carver,
which you like the most. And, here
founder of the blog Be More with
is where minimalism comes in,
Less, says, “I don’t say no because
the lifestyle that makes us stop,
I am busy. I say no because I don’t
reflect on what is essential and find
want to be so busy”.
Master of Simplicity Magazine
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How minimalism helped me accommodate my home, son and work W ords & P hotography : R osana R adke
We never had a cleaner, or a building
low everything I buy and do not use to
manager and we both always worked.
accumulate at home. The same with
But, this was never a problem. When I
things I get as gifts, but I don’t need. I
got pregnant, I had a few certainties,
don’t use the excuse of “I might need it
among them was that I would continue
one day”. This way, I have fewer ob-
working and we would continue wi-
jects, less things to organize and clean,
thout any help around the house.
and so I gain time. But, I believe that
Yes, we managed it. I work less, but
minimalism goes further. Having fewer
I have continued to work since my son
objects is only part of this life philo-
was born (today he will be 11 months).
sophy. With minimalism, I am able to
And, my house did not turn upside-
better perceive what makes me happy.
down, even though throughout the
I focus on the essential things – my
post-natal period I was alone with the
son, my husband, my house, my online
baby, without anyone’s help, and wor-
shop arrumadecora.com and my You-
king! When I say, “without help” I’m not
Tube channel.
referring to my husband, who always
Minimalism brings me balance and
does his fair share of chores around
a clearer vision of what I want for me.
the home. I’m referring to third parties.
Unbridled consumerism is a form of
Minimalism was fundamental in achie-
losing the way, of delaying your goals
ving this.
even more. Minimalism can do the
Living with less allowed me to spend more time on what was my priority.
opposite. It doesn’t have rules, except that you minimize your objects, chores, accounts, friends…Until you arrive at the point that all you have left is that what makes you happy and adds to
I’ll give a few examples. I don’t al-
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your life!
“I believe that minimalism goes further� Master of Simplicity Magazine
27
Balance your Life Soulpreneurs is a joint project of three inspirational souls who want to share their knowledge and tools with the rest of human beings, to help them thrive, be happy and recover their balance in life.
Optimism Coach Absolute Forgiveness
Combining their different strengths and
Reiki
fields of work, the Soulpreneurs offer you
Nutricional Balancing
a collection of 6 unique and extremely powerful webinars, the collective wisdom of which will help you reach the balance you dream. Each of the webinars focuses on one set of tools related to a specific type of issue or topic. All of them, together, constitute a complete handbook. The launch will be held this summer. Stay tuned to the pages of each of the authors of this inspiring project!
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Webinars Topics:
Master Masterof ofSimplicity SimplicityMagazine Magazine
An Uncluttered Life More Hours in your Day
Meet the Soulpreneurs:
Fatima Teixeira
Jamie Weinhauer
Jessica J. Lockhart
Portugal
USA
Switzerland
www.masterofsimplicity.com
www.positivedirectionsaz.com
www.jessicajlockhart.com
MINIMALIST
POSITIVIST
HUMANOLOGIST
Founder and director
Coach of positive
Creator and developer
of Master of Simplicity
directions to show
of Humanology, Optimism
Magazine, minimalist mom,
people that they have
Coaching, Personal Essence
pianist and entrepreneur.
the power to change
and Absolute Forgiveness.
She is from Portugal
their lives in a
Author of four books, host in
and already lived
positive way.
two live shows and renowed
in Canada and Brazil.
Certified Reiki Master.
international speaker.
“inspiring
“What an amazing
“Discover
project
journey!!!
six tools
for everyone
Three women
to bring balance
looking for a
three countries
back into your life
purposeful and
come together to
and take control
meaningful life!
create an amazing
into your hands”
life changing tool”
Master of Simplicity Magazine
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Hygge Balancing Busyness W ords & P hotography : M elinda T arcon
Hygge, pronounced “hoo-gah�, is the practice of creating cozy and congenial environments that promote emotional wellbeing.
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Master Masterof ofSimplicity SimplicityMagazine Magazine
In this fast-paced world, the continual pressure to strive for success can take a detrimental toll on our spiritual, mental, and emotional well-being. While we may understand that balancing our busyness with restful pleasure is vital to our over-all health, knowing how to practice that balance can often prove extremely difficult. In a culture where busyness can wreak havoc in our lives, Hygge offers a beautiful balance, enticing us to pull back, to slow down, and to revel in glorious simplicity. While we cannot rid ourselves completely of busyness, we can balance our hectic schedules by embracing Hygge’s beautiful attributes. As we strive to create simple, cozy environments within our homes, we give ourselves the ability to rest and recuperate Pronounced “hoo-gah”!
from the pressures of life.
Paring back unnecessary clutter is the first step toward creating Hygge atmosphere within our homes.
and sweet treats like rich, chocolate cake, are essential to Hygge living. Think uncomplicated. Hygge is best achieved through simplicity. Taking the time to soak in the beauty
Then, adding in elements from nature like fresh cut flowers, live plants, or even
of a glorious sunset, is Hygge at it’s best. In it’s beautiful simplicity, Hygge offers us
displaying driftwood from a favorite vacation,
the perfect balance to busyness. It evokes in
lend a natural, Hygge feel. Flickering candle-
us a desire to slow down, and to slip into an
light and a selection of luxurious throws to
atmosphere of restful content where we can
curl up in, are staples for cozy, congenial
restore our emptied vessels and allow them
living. Simple, delicious home-cooked meals,
to be filled with a peace that rejuvenates our
hot beverages such as coffee, tea and cocoa,
souls.
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“Less is More� Ludwig Mies van der Rohe, architect, was the author of this phrase, with which I identify when I draw.
W ords : S ara A fonso & F igura 3D
Clean lines, to show the essential. I recommend a moderate minimalism, understanding balance. And everyone will manage to achieve this point of balance. For me, this balance is also an equation involving the client, and what is enough for them. Enough to live. Enough to be. Enough to enjoy.
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Master Masterof ofSimplicity SimplicityMagazine Magazine
produzido pelo atelier
We don’t teach, we don’t impress
This constant game between too
on anyone, that our function as ar-
little and too much is just the clutch
chitects is to find moderation, at ti-
pedal in life.
mes to the extreme.
Where 5 black coats are too many
Minimalist architecture is often
and zero is too few, this also happens
seen only as straight, geometric li-
in architecture and the experience
nes. I propose that minimalism in
of a house‌ will it be that we need 5
architecture is the point of balance
points of light on the same wall?
between the architectural object, lighting and its experience. When a trick of light warms us and the perception welcomes us.
This is a gradual process. I invite you to divest of excesses. Balance is the attitude that helps to free us from noise, disorder and crassness.
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A Slow Layette How living without pressure can help you to prepare a balanced layette!
W ords : L ais C osta & P hotography : N ynne S chrøder
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Master Masterof ofSimplicity SimplicityMagazine Magazine
If you are expecting a baby, you may be obsessed by enormous lists of layettes that fly around online. If your baby is already born, maybe you’re dwelling on the notion that everything will go wrong because you don’t have that tool which you need to raise perfect and happy children. In the middle of this flurry of emotions which accompanies the arrival of a new member of the family, maybe you find yourself in the overwhelming quest for the layette. It’s very common that parents, especially first-timers, look for quick lists that tell them everything which a baby “needs’, forgetting that they already naturally possess the requirements to look after a child.
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The slow movement advocates that we live in a suitable rhythm for our well-being and social, personal, community and environmental development. In this sense, a mindful layette gives you space so that focus can be on quality and not quantity.
“Living slow is finding a balanced rhythm that will be good for your body and mind” states an article in the blog Associação Slow Movement Portugal (www.slowmovementportugal.com).
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In practice, it’s possible to guide yourself through a list of the basics and add to it a little. Other important tips are, take into consideration the season in which the baby will be born and avoid toxic materials as much as you can, opting for natural and organic products.
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On the contrary of what it seems, a baby needs very little in its first stages. Essentially, food, comfort and love. Look for knowledge about the basic needs of a new-born and do a real evaluation of your lifestyle. Splitting up shops can avoid any big shortages. A conscious planning allows that your baby’s layette will be pretty, practical and economical, while still being ecological and sustainable!
Before buying something new, ask yourself the following questions: Do I really need this? Could I hire this instead of buying? Can I buy this after the baby is born? For the layette to work, it’s fundamental that every family thinks in a personalized way. There is no right or wrong, formulas, rules or set methodology. You just need to think balanceo.
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Declutter: what is the limit? W ords : L igia N oia & P hotography : H aute S tock
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Five years ago, I started my project “Organizar com Ligia Noia”. I wanted to help people getting organized and having a better quality of life. I read everything that I could about decluttering & organizing, but the big impact came with first book of Marie Kondo. I started to declutter my clothes and shoes using the “KonMari” method. I felt anxious and I remembered trying to give all my possessions for charity
When my oldest daughter turned 5
as soon as possible, as I wanted to get
years old, we planned her birthday party
rid of everything quickly. My wardrobe
for the first time with school friends. My
became almost empty; I kept just what
daughter was so excited, but I was in
I really loved. Having less stuff just
panic because I didn’t want her to receive
brought more time, peace, simplicity,
so many presents. During days I felt
and happiness.
anxious, upset and I got nightmares with a
I was satisfied with the result and wanted to keep applying this method in
“mountain” of toys in my home. I decided to have a conversation with
all areas of my house. I stopped buying
my daughter and to purpose to her friends
toys and gently asked family and friends
that they didn’t need to bring gifts. But
to avoid presents for my daughters.
she answered with a lovely smile “Don’t worry mum, they can bring whatever they think that I will like” I said to myself “what? She is just 5 and is telling me “Don´t worry mum...”” That was the moment I had to stop. I believe that the limit is when we want to decide for others... like family and friends. My daughter is 7 years old now and she still has less stuff than all the kids I know. Master of Simplicity Magazine
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Breathe Equilibrium Have you ever noticed how babies’ bellies gently rise and fall when they inhale and exhale?
W ords : S ara N unes T ibĂŠrio & P hotography : J A Y J A Y
When we are born we breathe instinctively from our abdominal area. However, with the hurry and stress of the day to day, breathing starts to become faster and shallower, which is harmful to the correct oxygenation of the brain and body. With training, it is possible to regain this ability which is known to be one of the most simple and effective way of harmonizing your emotions. It is through Pranayama, the combination of Yoga techniques which direct the area of vital energy (Prana) through controlling the flow of breath, that emotional balance is achieved. The Prana circulates through thousands of energy channels (Nadis) two of the most important being Ida and Pingala, which are connected, respectively, to the left and right nostrils. 42
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Exercise: Close your eyes for a few moments and breathe in deeply through your nose, slowly and rhythmically.
Left Nostril
Right Nostril
Ida has Yin energy,
Pingala has Yang energy,
of negative polarity, lunar, passive
of positive polarity, solar, active
It corresponds with the right hemisphere
It corresponds with the left hemisphere
and the parasympathetic nervous system,
and the sympathetic nervous system, our
our “creative brain”. In large quantities, this energy can cause tiredness, introversion or depression. It is possible to help rebalance these states by breathing only through the right nostril until you feel revitalized.
“analytical brain”. In large quantities, it can mean aggressiveness, anxiety or insomnia. You will manage to reestablish balance breathing only through the left nostril until you feel calmer.
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Exercise:
Alternate Breathing Do this technique daily to calm your mind, improve your concentration and harmonize both sides, or hemispheres of your brain. With your right hand, use your thumb to cover the right nostril and your little and ring fingers for the left nostril. You can curl up your index and middle fingers or point them in the direction of the space between your eyebrows. 1. Covering your right nostril, breathe in through the left 2. Covering your left nostril and uncovering your right, breathe out through the right 3. Keeping the left covered, breathe in through the right 4. Covering the right and uncovering the left, breathe out through the left 5. Repeat this cycle continuously for a few minutes
Tip: Changing nostril is always done when your lungs are full. There are other practices, notably Nadi Shodhana Pranayama, which on top of harmonizing do a more intense purification of the energy channels by including air retention, and require the accompaniment of an experienced teacher. Breathing is the only constant that accompanies us all throughout life, if we learn to master it, we will become better aligned. In the end, the key to a balanced mind was always right under your nose.
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For those who are searching, we bring more information about psychology, nutrition and different alternative therapies. We open a door so that these people have a better quality of life, providing them with different specialists in the areas of health and well-being.
www.inspiracoes.pt
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The Heart Chakra W ords : C assandra C legg & P hotography : D arius B ashar
What Does It Mean For Us? 46
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The energy of the heart plays a huge role in our lives. When this is healthy within us, we can express joy, we can
our energetic bodies, which we do have multiple layers of. When flowing freely, our expressions
express love for self and others, we have
are clear. It processes and receives in-
healthy self esteem as well as self accep-
formation that is relayed to our brain and
tance. We have a strong immune system,
bodies. I have found it essential in ope-
healthy processing of emotions, balance
ning my intuition more and brings a sense
in relationships as well as life.
of balance...
It is the balance in which
which is why the heart is the anchor.
we are able to express compassion, empathy, forgiveness, harmony, peace and holds our life force energy. When this is unhealthy, what occurs is that we have a difficult time accepting self and/or others. Do you have negative self talk and shame spirals? Are you encouraging yourself and others? Is it easy to love others or do you find it difficult? A pattern of troubled relationships? Is your life in chaos or have drama? Is there a tendency to hold grudges against others and have a hard time forgiving? Life force energy is the essence of our being; we all have it. It is our consciousness, our soul, our higher self. That life force energy flows through all aspects of
When we are not dealing with the aspects above, they become externalised so we can face it. If you’re noticing lots of judgement, shame and non-acceptance, notice the areas you may not accept yourself. When we accept and love who we are, what others think and say about us, is no longer about us; instead it is an extension of how they subconsciously feel about themselves. Ways to work with an imbalanced heart chakra? My go-to is Reiki, sound healing, or a simple heart meditation.
Awareness and honesty with where we are in our journey can often be enough to shift patterns .
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Reiki A Healing Energy Reiki’s Discovery Reiki was discovered and developed by Miko Usui, who was a Christian and a professor at Doshish University in Kyoto, Japan. When trying to explain to his stu-
many of us are subject every day, combined with sedentary life habits and a bad diet causes us great strain. We are physically, psychologically and emotionally
dents how Christ healed with his
exhausted, often leading us to
hands, Mikao Usui travelled the
becoming seriously ill.
world in search of an answer. On returning to the East, he came across many Buddhist monasteries, where they studied Tibetan Sutras – sacred texts that refer to the healings of Christ, but don’t explain how to activate this energy. It was in this period that he reti-
Reiki therapy helps us to find the peace and relaxation that we search for and need. But Reiki is much more than this, it’s a healing process through Universal Energy (“Ki”). Through
red to meditate on Mount Kurama, in
this energy we manage to restore
search of direction.
our physical, mental, emotional
In the early morning of his last day
and spiritual balance – our health.
it was revealed, through a beam of
It is always a positive energy, that
light, the way to activate healing through hands.
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The pressure and stress to which
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helps us to reconnect with our true essence.
W ords : T eresa S alvado P hotography : J oanna K osinska
This therapy is a channel which transmits energy, through placing your hands in specific areas of a person’s body. The energy is pulled from a person and is emitted through the hands of the therapist usually in the form of heat – the intensity with which the energy is pulled varies according to the state of energy
Five principles of Reiki – Just for today -
consumption of the person. It’s fundamental that only those
Don’t get angry
who have reached the first level of
Don’t worry
reiki are inducted do the therapy. It is only in this way that the energy
Be grateful
passing through their hands can
Be diligent
be Universal Energy. Without an
Be kind to others
induction, the energy that will be emitted is the person’s own, running the risk of physical exhaustion and heightened emotion.
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Sustainability a lesson in balance All of us who search for balance in our lives must be able to consider every lesson that Mother Nature gives us. W ords : S usana M achado & P hotography : S ilvia A grasar
A true master of this subject, nature
50
its mechanisms, so that harmony
has always worked in a perfect and
can
be
re-established.
However,
constant state of equilibrium. It’s an
in recent times, these situations of
arduous and lengthy process which,
tension and imbalance have been
in many cases, can take thousands
more and more frequent, as a result
of years. Yet it is also admirable and
of human actions, and it’s becoming
magnificent, and should serve to
impossible for our planet to respond
inspire us.
to the pressure we exert on it.
At times, the balance is disrupted
Thus, the concept of sustainability
and this then becomes part of the
which we hear about more and more,
process. Patiently, nature readjusts
gains a growing importance.
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But what is sustainability and how can we put it into practice in our daily lives? Sustainability is all to do with
take for granted all of the resources
balance! While they may not be
that the earth gives us, because
exact
they
these do not belong to us. They are
are confounded as self-sustainable
only lent to us and, just as we would
development,
proposes
with something which a friend lends
that current generations must be
us, we have to look after it and return
capable of satisfying their needs,
it in the manner in which we found it.
synonyms,
without
nowadays
which
compromising
those
of
This
is
only achievable
future generations. Basing itself on
manage
the principles of intergenerational
between our needs and the needs
respect
of future generations, in our actions,
and
responsibility,
this
basically means that we shouldn’t
to
find
this
if we
balance‌
our attitudes and behavior.
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“Because beautiful things like a life balance often takes time truly to develop.� 52
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A Balanced Life W ords & P hotography : I da P ahus
What does it mean to have a balanced life - a life you love and don’t need vacation from? Is it having a well-paying job, a nice family and a big house? Is it by having less and living in a minimalistic kind of way? Or is it more of a heart posture and not defined by one’s surroundings? Seems to me like the answer sounds different based on where you are in the world. When I was living in North America, it sounded a lot like having a perfect balance between work and free time. When I was living in Thailand the answer to finding a perfect life balance sounded a lot like something you find within yourself inspired by the Buddhist teachings, living in Denmark, Europe it sounds more like filling your life with meaningful things, and saying no to what steals your energy. So I guess if you want to live a balanced life you need to find out what works for you and for me a huge step towards that have been in finding out what I’m passionate about, what my purpose is on this earth and then loving people in the meantime. Because yes, it is a process and that is okay. Because beautiful things like a life balance often takes time truly to develop.
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Teaching in Thailand
Copenhagen, soon to be home
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How I keep
Life Balanced as an Artist W ords & I lustration : E rika L ancaster
The line between an artist’s work
being effective in all of these areas
and personal life is often blurred. I
which, most of the time, depend on us
would go as far as saying that it’s
and us alone. Entire days can easily
impossible to keep these areas from
be saturated with never-ending work,
overlapping due to the nature of our
and it’s imperative to set systems in
work.
place that will allow us to keep our
An artist is not only an avid creator,
lives as balanced as possible. Staying
but a marketer and a business owner
healthy both mentally and physically
as well. Our success depends on us
is a huge part of this.
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As artists, we are inherently
improve so that we’re able to be
passionate about what we put out into
noticed in a sea of amazingly talented
the world and many of us tend to get
people. It can get overwhelming and,
obsessive about our projects. We end
if we aren’t careful, we run the risk of
up frequently overworking ourselves,
hurting ourselves and diminishing our
partly because we enjoy what we
chances for success.
do so much, but also because we feel
Our work can also get very lonely and, though a lot of us enjoy being
the constant
in our studios drawing or painting
need to
for days on-end, this is not going to lead to long-term success. Not only does a business depend on building relationships with others, but it’s imperative to actually get out and experience life.
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“W e
have to come to terms
with the fact that our art is only one of the many aspects of our lives that need constant tending to
(which
can be very hard to do ).�
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Personally, I love starting each day by connecting with myself through writing and exercising. I find keeping a positive mindset by being grateful for what I have, and prioritizing improvement over perfection is essential. I also like knowing that I’m fueling my body with healthy food, staying hydrated and moving as much as I can throughout the day. This allows me to stay confident and focused.
“I
attribute the success
to the fact that
I
I’ ve
had so far
take care of myself and
am able to be as productive as possible whenever it ’ s time to get to work .”
Every day I go to bed knowing that I made at least some amount of progress at both personal and professional levels, which is an amazing feeling. I will definitely continue prioritizing balance in life as I move forward.
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Cover photo of this issue by
Jessica Watters Graphic designer and psychologist. Specialised in photography, lettering and logo design. Loves white space and simplicity.
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MOS: What does life balance mean to you? JESSICA WATTERS: To me life balance is about finding time for work and for play. While I think it is wonderful if you enjoy your work a lot, I still believe it is important to take time off. Time for family, friends, resting, relaxing, and
Contact: www.designedbyjess.com
self care.
@thingsdesignedbyjess
MOS: What is the message you want to share with our readers through the cover photo? J.W.: I want to share the idea of learning how to find the balance within your life, and learning that from time to time you might need to evaluate what that balance looks like. There might be times where lots of you is devoted to one thing (all the berries in the cup) and you only have a little bit of you free for other things (the few berries outside) but it is important to keep evaluating that and making sure it feels right to you, and finding your own balance within the different times of your life.
“To me life balance is about finding time for work and for play.�
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Interview
Linda M. Clay Intuitive Mentor and Strategist
She works with women who are craving more: more energy, more alignment, more purpose, more joy and who need the support and clarity to get there.
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65
“I will help you create a life and/or business you really want”
Why did you make the decision to become a coach?
tugal and sold my stuff and moved there for almost six months. One of
Originally I started an online VA/
the best decision I’ve ever made. I
Business Consultancy business and
was able to get back in touch with
even though I was doing okay, I rea-
myself.
lized it really wasn’t my passion. Life
Meanwhile I was still doing my VA
likes to play tricks on us and I fou-
business but realized, I kept getting
nd myself one day questioning who
asked for coaching and support.
I was, what I liked and didn’t like. I’d
The light bulb went off as I realized
raised two families and had gotten
coaching, mentoring and motivating
lost.
people is what I had done during my
I made the decision to do some-
many corporate years. The seed was
thing totally out of character and
planted and I started coaching part-
applied for a long-term VISA for Por-
time and in late 2016 I went full-time.
66 Master MasterofofSimplicity SimplicityMagazine Magazine
What is an intuitive mentor + strategist?
are able to get past the surface answers and find out what you really
I actually call myself an empower-
want in life, dispel the Superwoman
ment coach now. I use my intuitive
myth and start to grow into the life
ability that I’ve enhanced through
you are craving more of.
working with a variety of people over
Then together we work to deve-
the years to hear and read beyond
lop a strategy to make it happen
your words.
and put the steps in place to imple-
I work with you to dig deep so you
ment it.
Empowerment Academy by Linda M. Clay Life. Business. Mindset.
Are you finding yourself just living, doing what is expected and you know deep down things HAVE to change so that you can stop that cycle of being everyone’s SUPERWOMAN? It’s time to grow into who you really are!
Inside Heartfelt Empowerment Academy, you’ll make a personal commitment to an intensive 8-week program where you will discover the meaning behind your mission and map out your strategy to see it through to success. Including the intensive, you’ll get an initial 60 minute intention call, 15 min mentor calls each month and you get an entire year of training and support so that you don’t find yourself trapped or plateaued, unable to move forward in your pursuit. https://www.lindamclay.com/heartfelt-empowerment-academy
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What can you do for me? I will help you create a life and/or business you really want. We’ll start with your mindset, because if it’s not in the right place, you can’t have either the lifestyle you want or the business you desire. Together we’ll make sure you know exactly what type of life you want, including whether you want a career or a business and then we set up the steps you need to take and put them into a workable action plan.
When you look back at your coaching history with clients, what are the common issues or goals that they raise? The common threads I see are: thin-
What is a typical day like for you?
king they have to be the do all, end
I get up fairly early to meditate and
all for everyone (the Superwoman
do some EFT (Emotional Freedom Te-
Myth) lack of self-worth and confi-
chniques). I do some light work and
dence, doing what has been expected
then take a break for my daily walk.
of them, too many thoughts and not
Client calls come next, along with
being able to sort through them and
doing FB lives in my Village, training
develop them into an action plan.
in my Academy on Tuesday and lun-
Their goals are to get to know them-
ch. More client calls and working on
selves again and really go after what
putting together more workshops. I’m
they want and bring balance and har-
usually done by 4pm.
mony to their lives.
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The rest of the day is for me! :)
“Acceptance is so important to bring harmony, it helps to stop the resentment and frustration”
How do you find balance? I use a time blocking system for scheduling, making sure (most of the time) there’s time between appointments and task. I make sure I schedule in self-care time and utilize the breaks to get up and move, stretch and reconnect with myself.
What does it mean to have a balanced life for you?
be running equally and understanding there are times that work will be higher on the scale and life lower and that it will switch... Acceptance is so important to bring harmony, it helps to stop the resentment and frustration.
Do you have any mentors when it comes to life balance? No, not for life balance. I’ve just have learned through my own perso-
You can’t really have total balance
nal experiences and growth, how to
but what you can have is harmony,
find the best ‘balance’ that works for
accepting that at times things will
me...
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Your 9 top tips to have a more balanced life: 1 Understand you can’t be all to everyone. 2 Allowing yourself time to take care of YOU is mandatory.
3 Keep a time journal and see where your minutes are going.
4 Schedule all tasks/work you do each day and break it out into categories. If you can’t figure how to do it, give me a shout, I can walk you through it.
5 When making a list, know it’s okay if it doesn’t all get done. Move it to the next day.
6 Flexibility is essential. 7 Complete one thing before you start another. Stop trying to multitask.
8 Know what your priorities really are. 9 Most of all, treat yourself with kindness and love, just as you would your best friend. After all, you are your own best friend.
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www.facebook.com/Lindamclaybiz
www.facebook.com/groups/empowermentvillage
www.instagram.com/Lindamclay
www.linkedin.com/in/Lindamclay
www.twitter.com/Lindamclay
www.pinterest.com/Lindamclay
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n
se
ct
io
st gu ly /A u Ju 0
ec
ia
l
.1 Ed
Sp W ords & P hotography : S ara R omeiro
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YOGA
Balance Poses by Sara Romeiro Balance poses give a feeling of strength and are particularly beneficial for mental stress. These positions demonstrate our state of spirit: the more absent our mind, the more difficult it is to maintain balance. For a stable balance, focus is necessary. This, combined with breath, alignment and mental attitude, help to bring serenity and concentration. These poses, as well as calming the mind, also strengthen the muscles and help with motor skills. From the various yoga poses associated with balance, we have selected 9 to share with you.
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L evel : B eginner
Vrksasana or Tree Pose A tree’s roots grow in the direction of the ground, in search of earth and water; they have a trunk which holds everything together; and the treetop, where the leaves feed themselves from the light of the sun. The roots are our toes, well open and rooted on the ground; the trunk is our legs that strengthen the support for the upper part of our body (the treetop). To gain balance in this pose, you have to activate two forces; upwards, towards the sun; and downwards, towards the earth (activated through the foot, supporting leg and hips).
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Execution Standing, transfer your weight onto your left foot, rooting your foot well on the ground and keeping your thigh firm and active.
Lift your right knee and place the bottom of your right foot on the inside of your left thigh. Your right toes should point downward. If you have difficulty placing your foot on your thigh, you can place it lower, but avoid putting it on your inner knee.
Keep your pelvis facing forward and the right knee turned away.
Focus point (Drishti): A fixed point in front of you, on the horizon
Turn your coccyx downwards and join your
Variance:
hands in front of your chest or stretch your
In the case of arterial
arms up above your head.
hypertension, keep
Repeat for the opposite side.
your arms in front of your chest.
Tips and Alternatives: a) To help gain balance, lower the foot which is supported on your leg towards the ground, letting your big toe lightly touch the ground; b) Use a wall, if necessary.
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L evel : I ntermediate
Utthita Hasta Padangusthasana or Extended Hand-to-big-toe Pose
This pose gives the hip joints flexibility, lengthens the hamstrings, tones the legs and improves balance. It is part of the sequence of standing poses of Ashtanga Vinyasa yoga.
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Execution Standing, bend your right knee, lifting it up in the direction of your chest and, with your index and middle fingers from your right hand, hook the big toe from the inside.
Lift your knee and stretch out your leg, pushing your heel forward. Your supporting leg should be completely straight and well rooted on the ground, keeping your thigh active. Place your left hand on your waist. Turn your coccyx downward and open your chest, lengthening your spine and keeping your core aligned.
Focus point (Drishti): Your big toe and off to the side
Variations:
After stretching your leg in front, move it
Take care
to the side. Your head turns to the left side.
in the case of ankle
Repeat for the opposite side.
or lumbar injuries
Tips and alternatives: a) Bend your knee and secure it with both your hands; b) Keep your leg stretched and grasp beneath your thigh instead of your big toe; c) Bend your knee whilst you hold your big toe; d) Put a belt under the sole of your foot; (and) use a wall to help with your balance. Master of Simplicity Magazine
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Level: Beginner to Intermediate
Garudasana or Eagle Pose
This balance pose strengthens the ankles and is excellent for freeing tension in the shoulders. As a balance pose, it improves concentration and the feeling of equilibrium.
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Execution
Standing, bend your knees, and cross your left leg over your right leg and wrap your foot around the back of the right leg, balancing yourself on it. Focus point (Drishti): Your hands
Stretch your arms out forwards with the palms facing upwards, with your right arm above your left. Next bend your elbows, keeping your arms flexed at a 90 degree angle. Your arms stay perpendicular to the ground and the palms of your hands wrap around until they are opposite one another. Repeat for the opposite side.
Variations: Adjust in cases of knee problems; avoid in cases of migraines; take care if you have high blood pressure or cardiac problems.
Tips and alternatives: a) Cross your left leg over the right and, if you can’t manage to wrap your foot around the back of your right leg, let your left toes rest against your right ankle; b) For balance, practice with your back against a wall; c) Practice the arm and leg positions separately.
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L evel : I ntermediate
Ardha Chandrasana ou Half-moon Pose This balance pose requires strength, strengthens the lower limbs and lengthens the groin, hamstring and calves. It also strengthens the abdomen and lumbar region, improving blood circulation in this area.
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Execution Separate your feet by about five palms and turn your right foot 90 degrees outwards. Put your left hand on your waist and bend your right knees, until you can put your right hand on the ground, a little in front and outside the right foot.
Focus point (Drishti):
Stretch out your right leg and, at the same
Upper hand
time, lift your left leg, keeping it firm and the foot flexed.
Variations: If you suffer from headaches or migraines, do not try this pose.
Turn your core and pelvis away and look
In the case of
up.
cervical problems,
Stretch your left arm upwards, lining it up
gaze ahead,
with your right arm. As an alternative, rest
keeping your head
your right arm on your upper body.
in a neutral position.
Repeat for the opposite side.
Tips and alternatives: a) Keep your gaze on the big toe of your right foot; b) Keep the toe of your left foot lightly on the ground to build up your balance and leave your left hand on your waist; c) Use a wall and press your buttocks and shoulders against it; d) Use a block in your right hand to reach the ground more easily.
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L evel : I ntermediate
Virabhadrasana III or Warrior III Pose This pose strengthens your legs, abdominal muscles and back. As with all the balance poses, it also helps focus your mind. A fixed gaze will make the pose more stable.
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Execution Standing, turn the right foot away at a distance that allows you to flex your right knee to 90 degrees. Turn the left foot inwards a little, turning your pelvis towards your right leg, lining it up with the front of the mat.
Lift your arms and stretch them up over your head, joining the palms of your hands. Lean your upper body forward a little, pressing your right heel onto the ground, and gradually, lift your left heel, beginning to transfer your weight to stay supported solely by your right leg. Focus point (Drishti): Beyond hands
Stretch this leg and keep your arms, upper body and left leg parallel to the ground.
Variations:
Your left foot stays pointing downwards.
Take care in the
Repeat for the opposite side.
case of arterial
Try the variation in the image .
hypertension
Tips and alternatives: a) If you have difficulty, don’t lift your leg and keep the big toe supported on the floor; b) Place the sole of your foot against a wall; c) Place your hands on your hips, instead of stretching them out in front; or open them out to the sides as if they were wings of a plane; d) For a better posture and chest opening, interlink your hands behind you and push your shoulder blades together. Master of Simplicity Magazine
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Level: Beginner to Intermediate
Vasisthasana or Side Plank This pose strengthens your wrists, arms, shoulders and abdomen.
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Execution Begin with your body in plank – hands under the shoulders, arms stretched, abdomen firm and feet a little apart, pushing your heels backward as if you were pushing a wall. Turn your left heel towards the left, supporting the external side of your left foot on the ground and pushing your right foot on top of your left.
Pull your right hand from the ground, resting it on your upper body or stretching it out perpendicular to the ground.
Your upper body rotates and your body is supported by the external part of your left foot and your right hand.
Focus point (Drishti): Upper hand
Your head can stay in a neutral position, gazing forward, or looking upwards.
Variations: Take special care in the case of wrist,
Repeat for the opposite side or try the va-
ankle or shoulder
riations mentioned below.
problems
Tips and alternatives: a) Bend your arm, letting your lower arms support you rather than your hand; b) Place the sole of your foot against the wall; c) After Vasisthasana, bend your top leg, bringing your thigh closer to your upper body; d) For a more advanced level, grab the edge of your foot and stretch your leg in the direction of the ceiling, perpendicular with the floor. Master of Simplicity Magazine
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L evel : I ntermediate
Vyaghrasana or Tiger Pose The tiger pose lengthens the shoulders, back and pelvic muscles. It strengthens the legs, arms and back muscles.
86 Master of Simplicity Magazine
Execution Begin in table top position (shoulders in line with wrists and knees in line with hips),
Lift your right foot towards the ceiling with your knee bent, arching your spine. Your left arm should twist outwards, to meet with the outer part of your right foot. Focus point (Drishti): Edge of your back
After reaching the foot, use your arm as a
foot
boost to lift your foot towards the ceiling. If you manage to keep stable in this pose,
Variations:
gaze towards you right foot, turning your
In the case of
neck towards the left.
spine or shoulder
Repeat for the opposite side.
problems, execute the pose with care and guided by an instructor.
Tips and alternatives: a) Don’t grab your back foot, but keep your two hands resting on the ground, trying to just push your leg upwards; b) Use a belt around your foot; c) For a more intensive workout, turn your fingers outwards, grab the outer part of your foot and turn your ankle outwards and upwards until your shoulder is above your head and then grasp your toes.
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L evel : A dvanced
Natarajasana or Lord of the Dance Pose (Shiva)
This pose combines balance and flexibility of the back, strengthening the muscles of the legs and spine. It lengthens the groin, thighs and abdomen. And, it also lengthens the shoulders and chest, in an advanced version. It is dedicated to Shiva, who is the Lord of the Dance, and gives it its name.
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Master of Simplicity Magazine
Execution Simplified version: Standing, bend your right knee backwards towards your butt and grab the inside part of your foot with your right hand. Your left leg always stays active (stretched and strong).
Focus point (Drishti): Third eye
Keep your hips aligned downwards and try to push your foot, so that the right thigh is parallel with the ground. Depending on your flexibility, you can raise it up more.
Variations: In the case of shoulder or hamstring problems, execute the pose with care and guided by an instructor.
To finish, stretch your left arm horizontally
Execute with care
and join the tips of your left index finger
in cases of arterial
and thumb.
hypertension.
Repeat for the opposite side.
Tips and alternatives: a) Stay about 50cm in front of a wall and use it for balance; b) Place a belt around your upper foot so that you are able to push your foot more easily. c) To intensify, after bending you knee, turn your right fingers outwards, reaching the outer part of your right foot. Turn your ankle outwards and upwards whilst extending your right arm behind your head, at the same time as bringing your right foot closer to the back of your head.
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L evel : A dvanced
Bakasana
Kakasana
or Crane Pose
or Crow Pose
The name varies according to
In this pose, all the weight of your
language: in Bakasana the arms are
body rests on your hands.Thereby, it
stretched, resembling the legs of
strengthens the wrists, arms, shoulders
a crane; in Kakasana the arms are
and abdominal muscles. It requires
folded as if you were a crow.
concentration and builds confidence for many aspects of our lives, taclking the fear of falling forward.
90 Master of Simplicity Magazine
Execution There are two ways to come into the pose: From a squatting position, pushing your arms up; or with your head on the ground, and raising your head to get into the final pose.
The simpler way is the first, where you begin by squatting and placing your hands on the ground, shoulder-width apart, about 1 and a half hands-width in front of your feet, with your fingers pointed in front.
With your feet together, bend your knees and your ankles; lift your heels and bring your weight forward, resting your knees on your arms, as close as possible to your armpits.
Focus point (Drishti): End of your nose
Slowly lean forward, transferring your weight onto your hands.
Variations: Take special care in the case of wrist and ankle
When your weight is on your hands, lift your
problems.
feet up and stretch your arms as much as possible. Keep your feet together.
Tips and alternatives: a) Practice transferring your weight forward and backwards, from your toes to the palms of your hands; b) Put the weight on your hands and take one foot off the floor alternately. c) Try first to gain balance with your ankles bent, before beginning to stretch your arms. d) Use blocks below your hands to gain height. e) Place a bolster or blankets at your forehead, to stop the fear of falling.
Master of Simplicity Magazine
91
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Master of Simplicity Magazine
93
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Master of Simplicity Magazine
Healthy Food Balance For centuries society grew to believe in most of the fab diets and their incredible results, to look a certain way and to “Fit� in the category of skinny, slim, toned in order to be accepted.
W ords & P hotography : C laudia C respo
Master of Simplicity Magazine
95
The reality is simple: diets work when they are designed by a certified professional for your body’s specific needs. By self dieting or following the latest diet trends that promises amazing results - you might be harming your body’s natural functions instead of doing any good. The human body is very complex and its 11 organ systems have a synergy well structure to work together. Food is its source of energy by providing 7 different essential nutrients to survive such as, carbohydrates, protein, fats, vitamins, minerals, fibre and water. Meaning a healthy balance daily food intake, is the human’s body best option for optimal health. By using mostly local and fresh ingredients that nature provides us every season, we are using earth’s medicine to treat and heal our bodies.
96 Master of Simplicity Magazine
So... why so much fuss about healthy eating? As we became more sedentary, spending more time in front of computers and televisions, along with it we became unhealthy eaters, grabbing quick bites fully processed with additives and very poor in quality and nutrition. As a result of this modern food lifestyle, it made us unhealthy with increased number of illnesses and deaths. Therefore, due to increased illnesses, the search for optimal health, high energy levels and anti aging has increased awareness and opened a new path of available knowledge, educating us on how to take charge and reach our highest health, through social media, books, magazines and podcasts.
There are so many diets, which should one go for? A lot of misinformation on healthy popular diets are available and its overwhelming, making people more confused on their paths to optimal nutrition. These healthy diets are quite sucessful and each offer different individual needs for ethic, health and weight loss results, let’s take a quick look at some of them.
Master of Simplicity Magazine
97
Vegan Diet Veganism is...
a type of diet that excludes all animal derived ingredients.
Foods included are all vegetables, fruits, grains, legumes, nuts and seeds, seaweed, Tofu and Seitan (meat substitutes), sprouts, fermented foods.
Pros
Cons
Veganism AKA plant based
The cons about this diet
diet, when well balanced
if not well balanced
it does offer numerous
might make you
benefits to human
gain weight, fatigued
health, such as lowering
due to lack of
cholesterol, helping to lose
vitamin B12,
excess weight, reducing
brain fog,
heart disease, cancer
nutrient
prevention, as well as
deficiencies.
Type 2 diabetes.
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Master of Simplicity Magazine
Paleo Diet Paleolithic diet is...
is based on foods humans ate in the stone age millions of
years ago, like meat, fish, available veggies and fruits. The Paleo diet encourages the consumption of real food ingredients, such as healthy fats, meats, fish, fruits, vegetables, seafood nuts and seeds. Avoiding processed foods, legumes, grains, gluten and dairy. Its proven to give the nutricional approach that our bodies need by following our genetics, helping us build strong, lean and energized physiques.
Pros
Cons
Health Benefits on a
The cons from this diet has
Paleo Lifestyle include
not yet been fully proven,
stable blood sugar,
the only concerns are about
reduced allergies,
eliminating complete food
anti-inflammatory,
groups such as grains and
burns off stored fat,
legumes, which provide
balanced energy
essential nutrients and
throughout the day,
vitamins that are beneficial
clear skin.
for bone and gut health.
Master of Simplicity Magazine
99
Keto Diet The Ketogenic diet is... is a high fat low carb diet used to primarily treat Epilepsy seizures. Today is one of the top fab diets due to its rapid fat loss by changing our body’s metabolic state to ketosis(1). To get results we must limit total carbs daily, moderate protein and increase good fats into diet. Resulting in eating less because of being so satiating by eating a high fat, moderate protein. The food content include mainly low carb leafy vegetables, fatty meats, fatty fish, eggs, some nuts and seeds, avocados, olive oil, coconut oil, lard, some cheese, some fruit such as berries.
Pros
Cons
This diet has plenty of solid research
When you start this diet the body goes
backing up all the benefits, it improves
through a big metabolic change. It adapts
brain function, increase in energy,
from glucose to ketones for energy.
decreases inflammation, enhances
Therefore, some symptoms
athletic performance.
may occur such as: Fatigue,
Looking into a clinical spectrum
Difficult sleeping, Headaches,
its been proven to help:
Irritability, Dizziness, Muscle cramps.
Epilepsy, Type 1 &2 Diabetes,
Also in some cases, due to low fibre intake,
High blood pressure, Alzheimer’s
constipation might become a problem.
disease, Parkinson’s disease, Chronic
Therefore It is extremely important
Inflammation, Obesity, Heart disease,
to have a professional track all of your
Fatty Liver disease, Cancer, Migraines.
body changes in a safe way.
100 Master of Simplicity Magazine
Like any fab diet, Keto, Paleo or Vegan might not be for everyone... ...like a supplement or pharmaceutical drug may not be best for your body. We are all different and have different metabolic and macronutrient needs.
A healthy diet does not always make you feel healthy... ...therefore is its best and mostly recommended to consult a registered holistic dietitian, for proper guidance on dieting, having a well balanced eating plan made for your own body’s needs.
My advice and self experience in dieting is... ...to find your own balance. Listen
tice safe exercises like long walks,
to your own body, understand its rhy-
yoga, tai chi, forest walks...nature has
thm, give it the best food choices,
major healing effects on our bodies, if
mostly fresh and local grown. Take
stress is your major issue.
time to prepare your foods, adding
No further due,
I would love to
some love and good energy, it will
share a recipe that is accepted in
end up served on a plate to nurture
any diet, well balanced in nutrients,
your body.
loaded with beneficial alkaline in-
Keep moving, our bodies were made to move and to be active, prac-
gredients that does wonders for your body well being.
(1) Ketosis is a state where the body gets energy from fat instead of carbohydrates, it is a body’s natural process to survive when food intake is low. Master of Simplicity Magazine 101
Balance Green Smoothie Ingredients: 350ml Organic Coconut water/ coconut milk 2 cups fresh baby spinach 1/2 of fresh cucumber chopped 1 celery stalk Handful of fresh wheat grass 1/2 Hass avocado 1 scoop of green superfoods 2 tsp Maca raw powder 1 tsp green Spirulina 1/2 lime (remove outer peel and chop in pieces)
Preparation: Add all ingredients in a blender Blend in high speed for 30 seconds or more depending on blender. Pour into a glass or bowl and add extra toppings like strawberries, coconut chips, avocado slices and hemp seeds.
102 Master of Simplicity Magazine
Master of Simplicity Magazine 103
Vegetarian food for infants family and societal balance W ords : V era B elchior & P hotography : E lement 5 D igital
The rise in the number of people who choose to follow a vegetable-based diet is notorious, in that as a consequence, there are more and more families that choose to offer vegetarian food to their kids.
104 Master Master ofof Simplicity Simplicity Magazine Magazine
In fact, child vegetarians consume a
lot
less
saturated
and
food for children in 2016, a manual
consume much more antioxidants
which clearly demonstrates that a
and fibers, which gives greater
plant based diet can bring countless
benefits to their health. Of course,
benefits for them; and on top of this
there are precautions to take. Some
in 2017 it was defined that in all public
precautions
cross-sectional
cafeterias you have to, mandatorily,
with other diets, as is the case
offer a vegetarian option to those
with iron, calcium and Vitamin D,
ordering. Then, taking into account
and others are more specific, such
all of the evidence related to plant
as the precautions to take when
based diets and good health, I think
consuming B12 vitamin, which has
it is extremely important to continue
its origin in bacteria and is found
to educate younger generations
only in fortified foods or foods with
about differences, so that they
animal origin.
can cement the spirit of cultural
are
fats
published a manual of vegetarian
“in all public cafeterias you have to, mandatorily, offer a vegetarian option to those ordering” Although the number of child
diversity and reach a point of
vegetarians is growing, there is still a
balance between family values and
difficulty with integrating them into
rules of society. This balance will
society, I’m referring specifically to
promote a learning opportunity that
a school environment, and why?
will pass on to young generations
Because this feeding option is still
the true definition of moral value
seen as a ‘negligent’ behavior on
that we so defend, and respect
behalf of the parents, which doesn’t
for the other, independently of the
match up with the reality. The
individual choices of everyone or of
Director General of Public Health
each family.
DGS https://www.dgs.pt/?cr=30703 Portuguese Law nr. 11/2017 https://dre.pt/home/-/dre/106886578/details/maximized
Master of Simplicity Magazine 105
Plants to
Balance your Health Plants can be taken in different ways, from tinctures, capsules, teas, powders‌the important thing is to respect their different properties so that we can get the most out of them.
Ginger; Elder;
Help to prevent and alleviate symptoms of constipation. Strengthen the immune system
Echinacea
and give your body a boost.
Hawthorn
Alters tension.
And Olive
A very precise combination can regulate tension, whether it is high or low. It should not be used together with medication for this purpose.
Cherry Stems
Urinary infections.
and Corn Silk
Help to prevent and alleviate symptoms associated with urinary infections such as burning, pain, heavy and bloated feelings.
Rhodiola;
Energy. Lifts moods and tiredness.
Moringa;
3 plants that shine through their adaptogenic properties and which
Ashwagandha
combine regulation of the nervous and hormonal system with a strengthening of the body and an increase in energy.
Passion Flower;
A calm sleep.
Valerian;
A light sedative effect promoting relaxation and helping with
Tilia; Lemon Balm
cases of insomnia. Regulates and calms the nervous system.
Tangerine Rind; Lemongrass; Chamomile; Peppermint;
106 Master Master ofof Simplicity Simplicity Magazine Magazine
Ease digestion. Plants which aid digestion, reduce bloating and ease indigestion.
For teas, we must bear in mind: 1) Plants for which we use the flowering part, aerial parts, leaves, thin stems and flowers: do not boil. Place in warm water for 6 to 10 minutes and strain. W ords : R ita R osa
2) Plants for which we use the thick stems, roots or seeds:
P hotography : N ordwood T hemes
boil for 3 to 5 minutes.
Vine leaves;
Tired legs and varicose veins
Witch hazel;
Help promote a healthy circulation.
Gotu Kola; Horse Chestnut Gotu Kola;
Reduce cellulite and liquid retention.
Horsetail Ginkgo; Rosemary
Improve memory. Increase learning capacity. Improve circulation. Antioxidants and vasodilators.
Althea; Sundew Liquorice Thyme; Eucalyptus Artichoke; Boldo; Dandelion;
For dry coughs. Mucolytic and soothe a dry cough. Phlegmy cough. Help to clear mucus, calming your cough. Cleanse the liver. Help with liver and digestive problems.
Milk thistle Chamomile; Lavender; Lemon Balm; Motherwort; Ashwagandha
Help anxiety. Help to calm and alleviate anxiety without having a dependent effect or being a strong sedative.
Master of Simplicity Magazine 107
Reusable menstrual pads Fluffy Organic & Eco reusable menstrual pads are handcrafted in Portugal. W ords & P hotography : M arisa F ernandes
DISCOUNT
The fabrics are biological and natural, with very absorbent material that can be machine washed, and have GOTS or Oekotex 100 certification, meaning that harmful chemicals are not used in their manufacture. Thus, they avoid disagreeable odors and they reduce the duration, intensity of your period and other menstrual symptoms, provoked by the plastics and chemicals used in the disposable products.
Every towel is unique and has its own design. The materials used in every pad vary depending on the absorption that it needs to give. So, each product is labeled with information about the fabrics used, the type of towel, type of absorption, its length, as well as other information. They can be used day to day, during menstruation, in postpartem or for urinary incontinence
108 Master Master ofof Simplicity Simplicity Magazine Magazine
COUPON PG. 130
The benefits: More comfortable and healthy, and cause less irritations and infections. More breathable, avoiding disagreeable odors. Reduce the duration, and intensity of your period and other menstrual symptoms. duce the waste that goes in the trash. More economical Much more pretty, to lift your spirits during these days.
Types of reusable pads available: DAILY/LINER
MODERATE
NIGHT/POST-PARTEM
For daily use; in the last days of
For light to moderate flows.
For very intense flows or to
your period, or as another resour-
Between 23 and 26cm in length.
use during the night.
ce when using a menstrual cup
They can have two longer and
or tampons. It is between 15 and
HEAVY
more rounded edges, or just one,
18cm in length.
For more intense flows.
that you can wear turned towards
They can also be used at night,
the front or back (depending
LIGHT
for less intense
on the direction of your
For lighter flows in the first or
flows during
last days of menstruation, or as
the nighttime
another resource when using a
period.
It is between
menstrual cup or tampons. It is
Between 28 and 31
33 and 38 cm
between 20 and 23 cm in length.
cm in length.
in length
flow during the night.
Master of Simplicity Magazine 109
The simplicity of
Esteira W ords & P hotography : T eresa V ieira
110 Master of Simplicity Magazine
Esteira is a Portuguese shop which follows the concept of authenticity.
All of its items are artisanal. They are handmade pieces, with a lot of simplicity, but loaded with cultural heritage, memory and ancestral methods, such as the technique of making wicker baskets.
Master of Simplicity Magazine
111
In the products at its disposal, Esteira brings wisdom, Portuguese legacy and much more. They take great care to also consider other cultures, as is the case with the ancient manufacturing techniques used in Moroccan culture.
Esteira wants to stand the test of time, in the memories of those who choose artisan. They find timeless pieces which tell a simple story, even if with little imperfections, as all handmade things have.
112 Master of Simplicity Magazine
www.esteiraonlineshop.tictail.com Master of Simplicity Magazine 113
@a_barefoot_warrior
@lovesconchita
@erika_lancaster_art
@eu.slow
@idapahus
@rosanaradke
@verabelchior.naturopata
@paleokitchentales
@food.for.thought.108
114 Master MasterofofSimplicity Simplicity Magazine Magazine
In search of balance short story by Susana Machado
P hotography : E manuel H ahn
Master of Simplicity Magazine 115
Raul slowed his pace. He wasn’t the only one running at the shore, that late afternoon, but he was definitely the only one who doing it in a suit and tie. He stopped finally. His breath, still fast, exposed the frenetic rhythm that his heart was beating. The same rhythm to which the thoughts flew around his mind. He looked toward the beach, to the sea and to the sun, which wasn’t hesitating to set behind the horizon. He couldn’t remember the last time that he left work during day time, let alone the last sunset he has witnessed. Also for the first time in a long time, he allowed himself the care of observing all that was happening around him. On the sand he saw a man, picking up trash… a beggar, surely… on a rock, a young woman with a camera in her hand, who looked like she was doing some kind of meditation. Further on from them, one or two walkers or runners passed, always in a fairly hurried pace. What were they doing there? Why had they chosen this place, this time? He thought about his own motives. He finally loosened his tie and the gesture brought back a little calm to his breath. It was so long since he’d be wearing it he almost didn’t know how to exist without it. In recent years, Raul had dedicated his life almost exclusively to work. He spent more than 14 hours in the
116 Master Masterofof Simplicity Simplicity Magazine Magazine
office, always leaving at nighttime, he always brought something home to do, never turned off his cellphone as he had to be contactable 24 hours a day. Meals were always taken quickly between meetings or during them. Or, in fact, in front of the computer. His vast circle of friends, formed since his college days, was getting more and more thin. Girlfriends were rare…at the moment, non-existent even. As much as it pained him to admit, he had little life left, outside of work. And was this really life? He looked around himself again and realized that he had almost never had contact with nature. Even the plant that he had put in his office was artificial, as all the previous ones had died. The doubts began to rise, a few weeks before, when he started to have small panic attacks. He would get into the lift feeling his chest beating, the palms of his hands sweating, the air failing him. The doctor whom he consulted confirmed that he was, probably, suffering a ‘burn-out’ process, that he needed to calm his rhythm, find a more balanced life. Not what he wanted to hear…not what he had time to hear! Until that day. There were still a few hours before his work-day ended, but purely and simply he could just not stay there.
Master of Simplicity Magazine 117
He left running, like someone escaping a disaster. And, in truth, this is what happened: he fled from the disaster into which his life had turned. A prison. For some reason, he had a desire to talk to the girl. She looked so calm and serene, just as he wanted to feel at that moment. Maybe she can tell me the secret to a balanced life”, he thought. - Hi... She, who up until now had not observed his presence, turned her head and replied, in the same manner. - Are you photographing this beggar? Why? - How so? She asked, surprised. - What interest could a man picking up trash on the beach have? Surely you can find prettier pictures… She laughed. Without malice, without judgement, but he did feel a little humiliation at the laugh. - I believe that this ‘beggar’ as you call him, is more interesting and important than any businessman. He has already taught me many things, just by being there, picking up trash. - Seriously? He asked incredulously... - It was with him that I learned to meditate, for example.
118 Master Masterofof Simplicity Simplicity Magazine Magazine
And to contemplate…to recognize the beauty of silence and the moments spent alone. I already photographed him a while ago, you see? In the beginning, I thought like you…but with more time I started to see things another way…I don’t know who he is, nor why he does this, but I can tell you that he does it with passion. With a dedication that taught me to give more value to the little things. You know, I think that most people think he is nutty, or a lunatic, but for me, he is one of the most lucid and balanced people that I’ve ever met. He lives in the here and now…how many of us could say we know how to do this? - Really...I never imagined...- he laughed – Do you know something? I think I too need to learn something from him. Definitely, I need a little more balance in my life. Do you mind if I sit next to you? - No. It is always noble to have the humility to recognize that you need to learn and change. Who knows, maybe we’ll learn something from one another? - Who knows…I never introduced myself, sorry. I’m Raul. Raul Dias. - I’m Maria. Just Maria – She smiled. And, for the first time, Raul saw that simplicity could be something completely extraordinary.
Master of Simplicity Magazine 119
Nanette Saylor USA
I find balance through daily
Learning to let go is a very im-
reflection. Listening for my Inner
portant lesson. Release anything
Wisdom. I capture my thoughts
that no longer serves you to make
in my journal, practicing Julia
space. Use your creative super
Cameron’s Morning Pages. And I
-powers. Take deliberate action
always remind myself, there can
- make conscious, powerful choi-
only be one #1 most important
ces. Dream. Be present. Begin
thing in my business and my life
anew each day. Most importantly,
today.
give yourself permission to play!
www.wisewellwomen.com
A balanced life is when my
Grace Mendez
tentionally prioritizing .
priorities are being prioritized and
Know what you value most and
getting the attention they need
why. When you establish your
and deserve. If it’s my husband,
values making a physical list of
my son, my home, friends, family,
prioities will help keep you on
each thing or person is taken care
track with how you’re spending
of. I find balance in my life by in-
your time.
USA www.gracenmendez.com
A balanced life means being holistically healthy.
Holistic re-
cise every day, I take time out for
fers to the whole person - eating
myself and I spend time with my
healthy food, exercising regularly,
family and friends.
practicing
Alexandra Hill Australia www.evolutionthrunutrition.com
120 Master of Simplicity Magazine
te, I eat a vegetarian diet, I exer-
stress
management,
Eat healthy food - exercise daily
having a strong mindset, self-es-
(even a 30 minute walk), meditate
teem and sense of self.
(even for 10 minutes), reconnect
I consistently and consciously practice holistic health: I medita-
with yourself, make time for family and friends.
Krista Dickson Canada www.kristadickson.com
To me, having balance means
those things, it becomes way too
enjoying and having time for all
easy to let my business creep
the different segments of my
into any inch of white space, and
life: my business, my personal
suddenly I’m working 24/7 and
relationships, my hobbies, my
my “real life” has fallen to the
health and fitness, my self-care.
back burner.
It means not letting one of these
I would suggest creating a list
areas completely take over my
of all the things you love to do
life and suck time away from the
and the things that make you
others.
feel happy and fulfilled, and
Because I’m someone who li-
then schedule those things in
kes to plan things, I use a calen-
each and every week. This could
dar in my bullet journal to map
be time spent with family and
out my work schedule, my so-
friends, time spent taking care
cial activities, and time I set asi-
of yourself, time for going to the
de for self-care (taking a bubb-
gym or practicing yoga — whate-
le bath, going for a massage, all
ver it is that you need to do to
the little things that make me
feel your best, add those things
feel good).
into your calendar so you aren’t
As an entrepreneur, I’ve found that if I don’t schedule in time for
For me a balanced life, means being my own boss and able to do
Amy Evans United Kingdom www.25hoursolutions.com
tempted to pass them up when work (or life) gets busy.
my dreams and not somebody elses.
the small things with my children
You still need structure and
and husband. Working alongsi-
a routine. I plan the night ahead
de my family unit, allows me to
what I am going to be doing the
see our children learn every day,
following day, which allows me
see them take their first steps all
to balance my business work,
whilst building a business to pro-
clients work and my family life.
vide for our/their future.
For me keeping balanced is al-
I am more in tune with my desi-
ways making sure the day doesn’t
res, my body feels more balanced
just run away from me, otherwise
and whole for working towards
I have lost my balance.
Master of Simplicity Magazine 121
What does a balanced life mean? “Do you know that expression: “the way is done walking”. Well, the balance, too. Be attentive and present every day.” by Ana Oliveira
“ For me having a balanced life means to be in tune with ourselves“ by Ana Maria
“A balanced life consists of being content with what you have, with the people who are part of your life, with your lifestyle, with who you are. A balanced life is a life without despair, without vices, without agonies and unfounded needs.” by Noelle Goulart
Share your photo by using the hashtag
#mosmagazine
Thank you! Phoebe Lourdes (United Kingdom) @phoebelourdes
122 Master of Simplicity Magazine
Seven Top Tips for a balanced life W ords & P hotography : K itty D ube
I am Holistic Lifestyle Coach and
I am a mum of two, starting my own
the reason for going on this path is
business and Im a Therapy Technician
because both in my personal life and
in
consultations with clients I advocate for
health physiotherapy. So my life needs
the end result being a feeling of “wholly
balance.
the
orthopaedic
and
women’s
abundance”. So a balanced life to me
I get things done in a systematic way
entails nurturing the triad; mind, body
and I’ve built a mindset that has helped
and soul by choosing actions for ones
me evolve into a person that gets things
highest good.
done, no excuses. A few months back I was listening
I have a 7 step routine
to Jim Kwik he says “you win the first
to jumpstart my day in order to
hour of the day, you win the day”, this
get a work-home-love balance.
is now one of my favourite positive affirmations.
Master of Simplicity Magazine 123
That’s my favourite South African tea rooibos it’s aromatic and it’s calming and gives me that sense of being home.
1. I am a fan of feng shui, so I’ve created a home environment that reflects my idea of zen; I wake up to this daily and it makes me feel relaxed.
2. I do a silent thank you prayer alongside my gratitude & manifestation practice.
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3. I journal my ideas, thoughts, fears, achievements... the whole lot, it’s good to take stock then at the end of the week i reflect & or celebrate.
4. I go for daily walks, and I meditate occasionally and I do yoga twice a week.
5. I eat well and drink lots of water, it keeps my energy up and my body hydrated.
6. I have days just for family and friends, no work! I also take some “me” time away from babies & daddy, even if it’s 30 minutes reading alone or staring blankly at the sky.
7. I don’t penalise myself for days when I’m low or not functioning at my best I acknowledge it but a friend recommended the emotional freedom technique (tapping) it seems to work but I’m no expert, if all fails I just dance to music.
Master of Simplicity Magazine 125
NASCER E CRESCER VEGETARIANO by Vera Belchior Guide to vegetarian feeding in early infancy. Useful and easy to read, with weekly food plan and information based on scientific investigations. www.verabelchior.com/nascer-crescer-vegetariano
THE ONE THAT IS ALWAYS NEAR by Ida Pahus It is a devotional book with a piece written for 31 days. It is full of personal stories and reflections. www.amazon.co.uk/one-who-always-near/dp/149293173X
126 Master of Simplicity Magazine
Portuguese EcoHouse EcoCasa
Portu-
guesa
(Portu-
guese
EcoHou-
se) is an online platform that connects users to thousands of pro-
“Musas�
fessionals from all over the world. When the theme is housing or sustainable construction, in addition to all kinds of inspiration and tips, you can find the right professional to design
...is a Portuguese podcast made by woman, for woman. Its intention is to sow and nurture
the house of your dreams.
inspiration,
More information:
dence, inner strength and self-love,
www.ecocasaportuguesa.blogspot.pt
motivation,
self-confi-
supporting women to (re)find their own voice, to make their dreams a reality and live according to who
Mother & Leader in
they really are. Every week, a new Musa-Woman
You was
shares her unique story, detailing her
born of a group of
journey towards finding herself and
mothers,
becoming overwhelmed with who
This
project
entrepre-
neurs on their own,
she truly is.
with freedom of time and a financial vehicle that
Premiere in August 2018.
allows to have options.
More information:
We want to create a world where parents can
www.sofiadeassuncao.com
be parents, entrepreneurs, workers and still have time for themselves. Being aware that not all mothers and fathers have this option, we resolve to spread the word, extend the project and open doors to everyone who want to join us. More information: www.teamway.pt/index.php/mother-leader-in-you
Do you have any news you would like to see here? Send email to: masterofsimplicity@gmail.com
Master of Simplicity Magazine 127
AGENDA
Retreat
Festival
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AGENDA
Workshop
Courses and Volunteering
Master of Simplicity Magazine 129
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130 Master of Simplicity Magazine
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Descontos válidos de 1 de Julho a 31 de Agosto de 2018
Master of Simplicity Magazine 131
MASTER OF SIMPLICITY: www.masterofsimplicity.com/en www.facebook.com/masterofsimplicity www.instagram.com/master_of_simplicity
FACEBOOK PORTUGUESE GROUPS: Minimalismo e Vida Simples em Português www.facebook.com/groups/minimalismoemportugal Hygge em Português www.facebook.com/groups/hyggeemportugues
OUR SONG: www.youtu.be/w-GQn-FDV6U
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