https://www.mindfulness-skills4life.co.uk/

Mindfulness Skills4Life, 6 Monson Park, Skellingthorpe (2025)

23/12/2025

There is always someone there for you,

22/12/2025

And there we have it — end of play for the HOLIDAYS! YAY.

As I gently close the door on work for the year, I find myself feeling deeply grateful.

Here’s what this year has held:
✨ 20 online sessions with my mindfulness online community
✨ 8 exceptionally precious 1-to-1 clients, with deeply bespoke work
✨ 30 creative mindfulness community sessions, full of colour, calm and connection
✨ Corporate wellbeing sessions — thoughtful, empowering, engaged spaces where care and performance meet wellbeing.

And woven through it all…
countless moments of care, gratitude, deep listening, shared practice, humour and very human connection.

There has been boundless self-compassion for the hard moments, and a deep bow of thanks to the special people who are my heart’s tribe the ones who keep me afloat, smiling and grounded.

For now, it’s a wrap.

I have not joined the red lipps Ai trend - but I do have a great red hat and the best Xmas helper / Elf!

See you on the other side. 🌿
Dr. Sands

PS - Ai generated content related to deleting an elbow on the left hand side of my black coat, for transparency

20/12/2025

SHOVE THE SHOULDING OUT.....

Do you have that sneaky, cheeky, subtle 'shouldy' voice?

Here's some gorgeous reminders that might be especially helpful for this busy time of year...from the inspirational, wellbeing creative

Swift.

Such lovely truths and perspectives..

Go Well
Dr. Sands
sandra@mindfulness-skills4life.co.uk

19/12/2025

🌿 What Watching Chris Hoy Taught Me About Agency, Mindset & Not Wasting Time 🌿

Did you watch Chris Hoy: Cancer, Courage and Me?

It stayed with me long after the credits rolled.

Not only because of the diagnosis, but because of how Chris has chosen to meet it.

Drawing on his Olympic mindset training and his work with Professor Steve Peters, Chris shows what it looks like to reclaim agency in the face of something devastating. Not by denying fear or pain, but by learning how to work skilfully with the mind when everything feels uncertain taking control of how he meets each moment. This is not easy feat it has to be said...

Managing your mind (and your heart) when faced with such adversity is an absolute roller-coaster. I know this because my mum is on that journey and having long term immuno-therapy treatment for cancer

Watching it also took me back to my own experience earlier this summer, when I went through a cancer scare.

I haven’t shared this before (timing matters with these things) but there were months of tests, waiting, uncertainty, and learning (again) how hard waiting can be. There were tears, researching (like a true scientist) does about endometrial cancer, lots of self-care and compassion and then a space where the not knowing settled somewhat and I made a choice to 'try and get on'

Without my mindfulness practice, and the steady support of a few close friends and Andy, I know I would have been overwhelmed. The practice didn’t remove fear, but it helped me meet it and myself with steadiness, self-compassion and presence.

I’m incredibly grateful to say I received the all-clear 💛

And that, for me, is the real power of neuroscience-informed mindfulness.

Chris’s words at the end landed quietly, but powerfully:
“Don’t waste your time. Live in this moment.”

In life, we all face problems.
Some are real.
Some are imagined.
And many live somewhere in between.

So often, we get caught in mental noise, rumination and the trivialities of daily life and forget what truly matters.

What Chris models so clearly is this:
You may not be able to control what comes your way,
but you can learn to master your mind and choose how you respond.

This is where mindfulness becomes practical, not abstract:
✨ Steadying the nervous system
✨ Creating space between fear and reaction
✨ Reclaiming choice under pressure
✨ Living in line with what matters most

Sir Chris Hoy, your precious wife Lady Sarra, and your family — you are a true inspiration.

If you or someone you love is living with cancer, support matters. Here are some helpful contacts:

💛 Macmillan Cancer Support (UK): 0808 808 00 00
💛 Cancer Research UK: 0808 800 4040
💛 Marie Curie: 0800 090 2309

With care for all who are living a cancer journey in their lives, my heart is truly with you .

🌿
Dr. Sands
sandra@mindfulness-skills4life.co.uk

18/12/2025

What’s the best investment you’ve ever made in your life?

Yesterday, at the end of a session, a client said this to me:

“This has been the best investment I’ve ever made in my life.”

I had to pause and really let that land.
Because… oh my life. What an honour.

Not because mindfulness is magic.
Not because life suddenly becomes stress-free.
But because something fundamental shifts.

Here’s what this work has offered this wonderful woman — and so many others I work with:

🌿 A kinder, steadier inner voice, instead of one that’s harsh, critical or endlessly demanding.

🧠 Simple, neuroscience-informed ways to regulate stress in the moment — through breath, movement and awareness.

🌿 Practical tools to interrupt overthinking and rumination before they spiral.

🧠 More choice in how they respond to real-life challenges: relationships, work pressure, uncertainty, fatigue… the stuff that touches us all.

From a neuroscience perspective, this is about learning to steady the nervous system, reduce threat responses, and strengthen the brain pathways that support emotional regulation, clarity and wise decision-making.

From a human perspective, it’s about feeling more at home in yourself.

This is the quiet power of mindfulness when it’s taught with compassion, science and real-life application — not as an escape from life, but as a way to meet it more skillfully.

That quote stopped me in my tracks.
It reminded me why I do this work.
And why I never, ever take the privilege of it lightly.

💛 If you could invest in one thing to support your wellbeing, resilience and clarity — what would you choose?

And if you’re curious about how neuroscience-informed mindfulness might support your real, busy, beautifully human life, you know where to find me. 🌿

Dr. Sands
sandra@mindfulness-skills4life.co.uk

17/12/2025

🕯️ Lighting a Candle, Giving a Candle

This morning in my office, I lit a candle and I’m also giving a few candles out.

It felt like the right way to pause.

This week has been filled with such meaningful client work: rich conversations, brave inner exploration, and moments of real, heartfelt connection. That continues into next week, before I finish up and turn towards some much-loved family time.

Alongside this, I’ve found myself in a quieter space of reflection: meditating on my teaching practice, my community work, and on some beautiful souls who have shaped my life and work, but are no longer walking on this Earth.

I’ve been remembering my friend and colleague Martin, whom I met through LinkedIn. He passed away in October after facing a rare and aggressive cancer with remarkable courage. I’ve also been holding close the memory of a much-loved member of my community group whose absence is deeply felt. There are others too who are in my heart and mind.

Any time of year can be tender for those living with loss, and certain days - anniversaries, name days, Christmas can gently amplify that tenderness, and make the gap where that special one lived feel even bigger.

This isn’t meant to be a maudlin reflection. Of course there has been a real sadness, and my heart feels heavy today as I think of those carrying grief. That’s why I’ve made a few quiet door stops visits and a special candle and card - a small way of saying you are remembered, you are held.

And alongside the heaviness, I’m deliberately turning my attention towards what feels lighter too:

✨ The memories
✨ The laughter
✨ The quiet and not-so-quiet impact these lovely people had simply by being themselves
✨ The ways they shaped moments, conversations, and communities

Mindfulness doesn’t ask us to bypass grief.

It invites us to hold the whole picture of sorrow and gratitude, heaviness and warmth and special type of kindness called compassion.

So today, I’m offering myself gentleness for the weight of remembering…

and allowing joy for the privilege of having known them at all.

Their light stays with us, even when they are gone.
And for me, lighting a candle is a simple, loving way to honour that and to feel them close once again. 🕯️🌿

Thinking of you too, if this lands gently in a tender place today.
With love,
Dr. Sands
🌿

12/12/2025

🌟 My Favourite Phrase: JOY GIVER 🌟

If you’ve ever been chatting with me and I’ve suddenly said,
“You’re an absolute joy giver,”
please know I mean it with my whole heart.

I use this phrase all the time. I say it to my precious clients, friends, colleagues, brilliant people I meet at events, and those everyday humans who simply brighten a room by being themselves.

A Joy Giver is someone whose presence lifts you.
Someone who makes you feel seen.
Someone who radiates warmth, humour, kindness, steadiness or ease.
They remind us of what’s good, human, and deeply connective.

And here’s the lovely thing…
Whenever I tell someone they’re a joy giver, they light up.
Every time.
(And so do I.)

🧠 Why does it feel so good?
Because the brain loves real, positive reflection.
When we genuinely appreciate someone, both brains release oxytocin — the bonding hormone that softens stress, boosts resilience, and strengthens connection.
It literally feels good to appreciate and be appreciated.

✨ Sharing joy creates more joy.
✨ Naming light amplifies it.
✨ Appreciation strengthens both people.

So today, let’s celebrate the Joy Givers in our lives…
The ones who brighten our conversations.
The ones who hold space so beautifully.
The ones who make the world feel softer, kinder, and more human.

And a special thank you to my gorgeous friend and colleague Gilbert , who introduced me to the phrase Joy Giver many years ago. 💛

If you have a Joy Giver in your world, don’t hold back - tell them.
Watch what it does. ✨

Who’s a Joy Giver in your life? 🌿

Dr. Sands
sandra@mindfulness-skills4life.co.uk

11/12/2025

🌿 When Your Child Starts Walking to School Alone… and You Learn to Let Go 🌿

This morning, I watched my little girl walk (part way) to school by herself for the very first time.

The guiding force that keeps her safe?
TRUST.

And yet… that tiny stretch of time between home and school feels much bigger than I expected.

I felt it in my chest.
I felt it behind my eyes.
(They’re filling again as I write this.)

If my heart and eyes could speak, they’d ask for reassurance… for certainty.

We did the same with my son at this age, but this feels different somehow.

Is it because she’s smaller?
Because she’s a girl?
Because she feels so young in certain ways?

There’s a part of me that quietly whispers:
“Am I keeping her safe enough?”

And in that soft, tender space where trust is needed, there’s also fear, wobbly vulnerability, and a realisation that 'YES' , we are at that stage.

And this is where mindfulness becomes more than a practice.
It becomes a companion for the wobbly moments of parenting.

Mindfulness invites us to sit with uncertainty rather than outrunning it.

To notice discomfort without letting it hijack everything.
To bring compassion to the parts of us that hurt, worry, or long to hold on.

So this morning, I placed a gentle hand on my heart and gave myself a quiet inner coaching moment.

A pause long enough to ask:

✨ Is this fear asking me to put a sensible plan in place?
or
✨ Is this fear simply the ache of a mum letting go a little?

The answer was… both.

Today I am practising both:

🌿 Trusting her.
🌿 Trusting myself.
🌿 Trusting her growing independence.
🌿 Trusting the values we’ve taught her.
🌿 Trusting that I can steady myself as she takes these small, beautiful leaps forward.

Letting go is a practice and today, through soft tears, I remembered it’s one of the most mindful ones of all.

If you’ve been in that space between holding on and letting go…
what helped you navigate it? 💛🌿

Dr. Sands
sandra@mindfulness-skills4life.co.uk

10/12/2025

✨ Excited for a Morning of Sharing, Storytelling & Women in Enterprise ✨

Today is one of those mornings where my energy feels warm and bright.
I’m getting ready to speak at the FSB Women in Enterprise event, so kindly hosted by the wonderful Sam White and Katrina Pierce — and honestly, I can’t wait.

I’ll be sharing my career journey… the twists, the pivots, the brave decisions, and the lessons I wish I’d known earlier.

From scientist ➜ mindfulness practitioner ➜ wellbeing & performance consultant…
my path has been anything but linear.
But every bend has taught me something powerful — especially for women founders and female leaders building ambitious, heart-led businesses:

🌿 Your nervous system is part of your strategy.
A steady, regulated mind makes clearer decisions, holds boundaries, spots opportunities and copes with setbacks more easefully.

🌿 Compassion isn’t soft — it’s strong, fierce and steadying.
Self-compassion supports emotional balance, reduces overwhelm and stops us turning pressure inwards.

🌿 Mindfulness isn’t a luxury — it’s cognitive infrastructure.
A calm, focused brain fuels resilience, creativity, adaptability and long-term success.

I’ll be exploring all of this today — how neuroscience-informed mindfulness has shaped my own journey, how it supports sustainable entrepreneurship, and how we can grow without burning ourselves out.

Here’s to women lifting women.
To honest stories.
To business built not just from the head — but from a grounded, regulated, compassion-led place. 💛🌿

Looking forward to a beautiful morning with everyone.

Dr. Sands
Mindfulness | Neuroscience | Wellbeing & Performance

sandra@mindfulness-skills4life.co.uk

08/12/2025

✨ A Happy Weekend, a Happy Monday… and a Very Happy Almost-Birthday! 🎉

It’s been one of those rare weekends that fills your whole system with joy... the kind that still hums in the background on a Monday morning (and now Monday night) as you replay all the tiny moments.

We celebrated our son’s early 14th birthday (he’s a Christmas Day baby you see🎄🎂), and the house was full of energy, laughter and that unmistakable teenage excitement.
(Yes… VERY loud! 😅)

He went karting with a few friends, baked his own cookie-dough pizza cake, and his sister decorated it so beautifully.

Watching these brilliant young people so alive, laughing around our kitchen table, and so effortlessly connected… honestly was one of life’s purest gifts. 💛

And today kept that theme of connection going.

I had a full day of 1–2–1 mindfulness clients (both online and in person) — each at different stages of their personal development, each doing their own brave inner work.

💛 One exploring compassionate self care during tough moments and

💛 Another getting clear on their core values and wellbeing intentions.

It’s been a day of deep presence, deep listening and genuine human connection.

And it struck me how beautifully all of this both the family moments, the coaching moments, the teaching moments is held together by the same golden threads:

✨ Paying attention
✨ Celebrating what’s here
✨ Honouring what matters
✨ Meeting ourselves (and each other) with care

It's been a great weekend.
It's been a great Monday.
And I have a very grateful heart. 🌿💛

Here’s to the small joys, the big milestones, and the meaningful work I am so fortunate to do in between.

Right on full day, it's bedtime now....

Dr. Sands
sandra@mindfulness-skills4life.co.uk

04/12/2025

MOONLIGHTING 🎨

I’ve been moonlighting these last few days…
Not with extra client work, not with inbox chaos —
but with paintbrushes and full-blown home decoration mode. 😅

Somehow it felt like a completely reasonable idea (just a few weeks before Christmas!) to renovate the whole living room and plan a choc-chip pizza cake for my son’s birthday this weekend.

(Ask me again in a few days and I may question every decision I’ve made.)

Truth is, it all started six months ago when I bought the most outrageously fabulous pink curtains with hummingbirds on them. 💗🕊️

Then, three months later, I found the perfect vintage green paint.

And 5 days ago, me and Mr-Dr Andrew Gill just… went for it.

While Andy’s been at work-work, I’ve been at home-work — armed with a roller, a very old Kappa hoodie, and determination.

Lessons so far:

Measure twice.
Mask everything.
Learn the laser level (I’m basically a sniper now).
Try not to deafen yourself with the belt sander.
Notice the perfectionist voice creeping in… and kindly tell it you’re busy.

Be brave with the first coat —
“Do I really want my whole room this dark?”

Trust your gut with the second, third…
Layer slowly, breathe, keep going.
The finish will shine.

And what’s all this got to do with mindfulness?
Honestly , I think quite a lot.

Creativity teaches patience.
It asks for curiosity and a willingness to learn.
It values small steps over dramatic leaps.
It lets you practise being with the mess, adjusting gently, and trusting the process.

And it’s been deeply mindful…
Just me, the paint, the music on low, and one moment at a time.

Who else finds DIY secretly therapeutic?
And tell me your funniest home-project disaster / win 😂🛠️✨

Dr. Sands 🌿

03/12/2025

Steadying the Wobble at This Time of Year**

In this week’s online mindfulness group, we explored a theme that feels especially close to home right now:

The Wobble.
That subtle (or not-so-subtle!) moment when life speeds up, demands multiply, and we feel ourselves tipping out of balance.

This time of year can bring all kinds of extra “wobblers”:
work deadlines, family dynamics, travel plans, social expectations, comparison, pressure to “hold it all together”…
It’s a lot for one nervous system.

So we practised two core skills:

1️⃣ Noticing the wobble
What’s tightening? What’s speeding up? What emotion is trying to be known?
This pause interrupts the “snowball effect” — that place where our wobble grows momentum and rolls us downhill before we even realise it.

2️⃣ Steadying ourselves
Asking: What do I need right now?
Then responding in a way that brings steadiness back online.

Some of the group’s favourite micro-practices:
✨ A 20-second lower-belly breath
✨ A gentle stretch at your desk
✨ 2 minutes outside
✨ One good song that brings you back into your body
✨ A check-in with a trusted friend: someone who listens, not fixes
✨ Speaking to yourself with the tone you’d use for someone you love

And the science?
When we pause, breathe, and check in, the brain’s alarm system (the amygdala) settles, and the prefrontal cortex. It's the part that helps us choose wisely, see clearly, and respond rather than react. It helps our 'true self' come back online.

Mindfulness really does steady the wobble from the inside out.

If you’d like to join our twice-monthly Mindful Self-Compassion online group, drop me a message or email me at sandra@mindfulness-skills4life.co.uk

With care, Dr. Sands x

Mindfulness Skills4Life

23/12/2025

22/12/2025

20/12/2025

19/12/2025

18/12/2025

17/12/2025

12/12/2025

11/12/2025

10/12/2025

08/12/2025

04/12/2025

03/12/2025

Address

Website

Alerts

Shortcuts

Share

Category