Downward-Facing Dog

One of the most widely used positions in yoga is downward-facing dog (especially in my classes!!). I absolutely love it, it feels so so good and juicy and nourishing.

However, it took me a very very very long time to feel comfortable in this shape. At the beginning of my yoga journey this felt hellish to me. My arms would shake, my shoulders would tense and my breath would be more of a gasp!

With practice, practice, practice, this shape feels so natural now. So this video helps with a few of the many alignment points there are to think about.

The main things are to make sure:

  1. Hands shoulder distance, if not wider.
  2. Fingers spread wide, lots of space between each finger tip. Ground the hands on the mat.
  3. Feet hip distance, if not wider.
  4. Heels down towards the ground. Sit bones lifting up towards the sky.
  5. Head is in between the arms, feeling nice and heavy to relax any tension around the shoulders, back of the neck or face.

Come up to your downward-facing dog via a table top position. If it is feeling super challenging for you, shorten the stance between your hands and feet.

Use this video as a way to practice all these alignment points.

Remember, practice practice practice your downward-facing dog and it will start to feel like bliss!

Enjoy x

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The words that follow I AM, follow you

Hello everybody.

Please have a look at this video, which I did on an instagram live during Easter Weekend 2020.

The theme of the video was…the words that follow I am, follow you.

I am enough

I spoke about Rapid Transformational Therapy (RTT), the power of our brilliant mind, and how we use hypnosis in RTT to take control of our minds.

So, please watch, enjoy and let me know what you think!

Be sure to subscribe to my mailing list for upcoming events and classes.

Loads of love,
Grace xx

p.s. you can subscribe for my youtube page here.

Sleep – my top tips!

Last night I had the pleasure of working with a client to improve their sleep, using Rapid Transformational Therapy. 

They were struggling with not just their ability to fall asleep but also their ability to remain in deep sleep throughout the night. 

And it got me thinking about how much of an issue this is for many of us. The issues we have with it are those two exact things: being able to fall asleep and being able to remain in deep sleep throughout the night. 

Sleep - it's importance...

But first, lets talk about how important sleep is. 

The importance of Sleep

It is the most important thing for us as humans. Above water intake, above exercise, above healthy nutritious food… 
It is absolute number 1 on the list. It is vital for our mental, physical and emotional wellbeing. 
It was not until I read Matthew Walker, Why We Sleep, that I really and truly understood the vast benefits of it. See here for the book. 
After reading this book I made sure that it was a main priority. 
Now, I will change plans / adjust things accordingly, to make sure I have prioritized sleep. 
And so should you…

Sleep problem number 1: Falling Asleep

So many people say to me they struggle falling asleep, and when I ask them what their pre-bed routine is, they normally answer with…. Watching an episode of X to switch off, doing a high intensity exercise class to get me shattered, going on my phone to reply to emails or look on Instagram….
All of these things are a NO NO. 

We must consciously set ourselves up and prepare ourselves for the best nights sleep possible. Just like we would prepare ourselves for an important job interview, or a fitness class…

Here are some of my top tips to prep yourself:

  • Dim lighting, I especially love the Himalayan Salt lamps to produce warm, cosy light
  • Playing soft, relaxing music
  • Having a hot bath
  • Journalling 
  • Reading a good old fiction novel 
  • Listening to a yoga Nidra on youtube 
Sleep: Himalayan Salt Lamp

Now of course some of you may be thinking, BUT I HAVE 4 KIDS TO FEED, TUCK UP IN BED AND THEN HAVE TO EAT MY DINNER AND REPLY TO ALL MY EMAILS, BY WHICH TIME IT IS 11.30PM!!! THERE IS NO WAY I HAVE TIME FOR ALL THESE THINGS. 

Wrong. 

Because these things take no time at all. 

10 minutes is all it takes. 10 minutes of your time, before falling asleep, will save you 2 hours of tossing and turning before you finally fall asleep. 

So, on this note, and made with nothing but LOVE, here is a sleep meditation I have created for YOU! 
It is as promised, 10 minutes (or so) and will help you have the most deliciously, deep and nourishing sleep possible. 

CLICK HERE to listen, and please share with anyone you may think will benefit. 

Sleep problem number 1: Staying Asleep

So it is one thing falling asleep, but then actually staying asleep is another thing. And staying asleep is really important, as this is when we get our deep sleep or REM sleep, the time when all the magical benefits of sleep take place. 

I highly recommend tracking your sleep cycle using your Fitbit, Apple Watch, or an app I use is called Sleep Cycle.
These can help to really get to know the patterns that are arising. 

Now, I can guarantee that by preparing well for a good nights sleep, you will not only fall asleep easier, but you will stay asleep longer and get all the deep sleep you need. 

Sleep and Rules of the Mind

For some of us who struggle with sleep, even the very word can be scary, because our mind automatically associates it with the times where we have lie awake for hours and when the mind stuff, the chitter chatter, gets louder and louder and it is hard to control.

Now, coming back to the rules of the mind I talk about a lot, we must change the habit of thought, in order to change the habit of action (i.e. difficulty when sleeping). 

So…to reiterate, here are the rules of the mind

  1. The mind will do absolutely anything you tell it to

So start telling it how amazing you are going to sleep, how easy it will be for you, and how much deep sleep you are going to get. 

2. The mind will only respond to the pictures and words you give it

So be very careful with the pictures and words you give it. Even if you make a passing comment like….’Oh I am just someone who really doesn’t sleep very well’ or ‘I don’t think I am going to sleep well tonight’
Because your mind will respond. But also, news flash…you’re not. No one is. As babies we slept easily and effortlessly. As humans we are designed to sleep in order for optimal wellbeing. 
So start telling your mind how easy and effortless you fall asleep. 

3. The mind will take you towards pleasure and away from pain

So if you struggle at the moment, perhaps you are attaching it to a time of pain. You must make the time which you go to sleep an extremely pleasurable time. You must make the idea of not falling asleep easily, painful. So the mind will take you towards pleasure (i.e. falling asleep easily) and away from pain (i.e. not falling asleep easily). 

Et voila!

Again, here is a meditation I have created for you to indulge in before bed. Click here to listen. 

I hope this helps and I hope you have the most deep, delicious and nourishing nights sleep yet. 

If you would like to discuss an RTT session with me then please CLICK HERE for more info or CLICK HERE to contact me for a free consultation. 

Lots of love, 

Grace <3 

Yoga and Brunch Club

Yoga and brunch club…what can I guarantee? Hmmmm…
Good yoga, good food and good company.
What more would you want on a Sunday morning?

I am SO excited to be collaborating with the incredible Juice Smith in Cobham. It is a vegan cafe serving deliciously damn good juice, coffee and food.

The Juice Smith: Yoga and Brunch Club

Join us for Yoga and Brunch Club

On Sunday November 10th from 9AM I will be hosting a yoga and brunch club with the Juice Smith We will start with an invigorating and energising yoga practice, to wake you up and thus get you ready for your Sundays. We will be surrounded by their beautiful interior and a load of delicious juices!

Delicious brunch will be cooking during our sun salutations and then ready awaiting you for when we finish – doesn’t get better than that.
The Juice Smith is kindly allowing us 10% of the bill – reeeeesult!
Included in the ticket price is the yoga and a hot drink of your choice. They have a great selection of herbal teas and also all types of lattes, think beetroot, tumeric, chai…mmm!

Of course there is the option to leave after the yoga, I understand that people have plans on Sunday’s. However I would love to have brunch with you after the practice. It would be a pleasure to get to know you a little more and give you the opportunity to meet other like minded people.

The Juice Smith: Yoga and Brunch Club

The Juice Smith are my absolute favourite for completely guilt free, plant based, srum diddly rumptious food!
To see the menu please click here.

The Juice Smith: Yoga and Brunch Club

This event is open to absolutely anyone and everyone, so if you think it is something you’re friends or family may be interested in then share the event with them here.

Contact me to book on or pre buy your ticket by clicking here.

If you can’t make it this time then I really hope that this will be a regular thing, so make sure you make the next one!

Otherwise, sign up to my mailing list to receive fortnightly newsletters with free yoga classes, audio meditations and info on upcoming events and workshops.

Gong Bath

You may not have ever heard of a Gong Bath or a sound bath before? Or perhaps you have and you have no clue what it is…
But you will most definitely have heard of the gong instrument.
Well, a gong bath is it is, as it sounds, the practice of bathing in the sound of a gong.

Tell me more…I hear you say…

It is said, “The sound and vibrational energy of gongs is an ancient and powerful tool used to help still the mind and allow the body to deeply relax.”

Gong Bath

So a gong bath or otherwise known as sound therapy is when a gong is played to aid healing. It is played softly to purely relax you. They are an amazing way to unwind and disconnect from anything that may be going on in your life. Disconnecting from anything in the past or future. By disconnecting we therefore start to beautifully connect with the present moment. Connect with the stillness. With how you feel right here, right now, in mind, body and breath, and how wonderful is that?

Benefits of a Gong Bath

There are many benefits of a gong bath including: lowers stress, decreases mood swings, lowers blood pressure, lowers cholesterol, teaches pain management, lowers risk of heart disease and stroke and improves sleep. Therefore it is a no brainer!!
But of course, it comes back to the idea of taking time out of our busy lives to stop and just receive.

Please see here for an example of what a gong bath would sound like:

…Imagine listening to this LIVE!! In a beautifully dim lit room, with cosy clothing and a blanket to keep you warm, surrounded by other yogis who are also experiencing the same thing.

…Imagine also listening to this after a deeply nourishing and grounding 45 minutes of yin yoga practice….pure bliss!!

That is why I have invited Coral from Om Sound Therapy (see here) to join us on November 17th for a gong bath following our usual yin yoga practice.

Coral is an amazing gong bath practitioner who may also use other instruments intuitively depending on what comes up on the evening.

All you have to do is lay, in stillness in order to absorb, feel and experience the incredible sounds and vibrations being played.

It is going to be a very, very special evening so I really hope you can join us for it, especially as it may be a completely new concept for you!

November 17th 6.00-7.30pm in Long Ditton Village Hall.
Bring warm clothes, blankets, pillows and an eye pillow if you would like. Bring water if you wish.
Contact me, email info@gracefulmindandbody.co.uk to book on or click here to pre book.

Tell absolutely everyone who you may think be interested, by sharing the event on facebook with them HERE!

I hope to see you there,

Grace x

P.S. Sign up to my fortnightly newsletter with free yoga classes, audio meditations and upcoming events and workshops!

Yin and Healing Gongbath