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Arise Wise

Tools to rise from trauma and loss, combining the ancient practice of yoga, somatic healing, mindfulness and modern psychology ✨

17/08/2025

Not long now until the autumn comes and with it the return of Thursday evening yoga at Shambala Holistic Centre, resuming on 11th September. Hope to see you there! Contact Sukhada on 0044 77137 44589 for details and booking. £10 per session.

31/07/2025

Too stressed to meditate?

You know you want to look after your mental health but when you try to meditate all the worries of the world just seem to pile on top of you.

If this happens then it may be your nervous system taking charge, and what it wants is to feel safe in the here and now.

Mindfulness isn’t just about formal seated meditation. It is also feeling the ground beneath your feet (walking meditation anyone?), it’s about being with body sensations, maybe the feel of the breath, sounds or things you can see around you. Simple grounding practices can be much more beneficial than forcing yourself to sit through anxiety.

Much love and happy meditating my friend!

Genny 🙏🏻🤗

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if you found this helpful

30/07/2025

Don’t believe everything you think

You could be causing yourself unnecessary suffering.
We all have mind traps that we can fall into, including all-or-nothing thinking, negativity bias, sunk cost fallacy to name a few. Our mind tells that because we think something that it must be real, though often there are many sides to a story.

Our past and our subconscious hold the key to some of our mind-traps, and by becoming aware of them we can challenge some of our thoughts.

Practices such as mindfulness, shadow work and cognitive behavioural therapies can shed a light in how our thinking patterns can cause us suffering.

Want to learn more? Follow me, Genny, Arise Wise

22/06/2025

Photo dump of Devon: Mindfulness teacher training, some surfing, Italian food and good company 🤗.

More mindfulness on the way as I’m soon an accredited mindfulness teacher trainer ✨🥰

11/06/2025

Soothe your nervous system 🍃

Do you need an easy way to relax your body and mind? Try green noise. 🍃

Green noise is great for relaxation and improving sleep quality. It includes soothing, nature sounds such as waterfalls, rain, breezes, distant ocean or the hum of insects. It has a mid-range frequency and helps mask disruptive noises, enhancing your focus and boosting productivity.

Follow Arise Wise for more tips on how to regulate your nervous system 🤗✨

10/06/2025

Settle into a relaxing bedtime ritual and boost your feel-good hormones!

📲 Decompress from stresses of the day and switch off screens at least 30 minutes before bedtime. Blue light from screens has been shown to impair sleep due to blocking melatonin. While a few minutes of scrolling may boost dopamine, long exposure may actually reduce dopamine levels and cause anxiety.

🛁🫧 practice mindful washing and self-care before bedtime. Some studies suggest that meditation may increase dopamine levels and even improve dopamine receptor function.

✍️ According to research in neuroscience, writing down things we are grateful for can release dopamine and serotonin. Dopamine causes us to feel good and helps us build habits.

💛 try a guided bedtime meditation or body scan to help you relax after a busy day.

🎧🎶 Studies have shown that listening to enjoyable music can trigger the release of dopamine in the brain. This is because music activates the same brain areas involved in processing other rewarding stimuli.

Sleep well 🤗✨

09/06/2025

Boost your dopamine naturally

💃🕺🏽Moving your body, especially aerobic exercise, has been shown to increase dopamine production as it is linked to reward and motivation. 🏃

🧘‍♂️🧘low impact exercise like yoga or walking can reduce stress and elevate mood. Make sure you are doing some movement you enjoy! That’s the key.

🎨🖌️ ✍️ Doing something creative can be rewarding and boost dopamine and other feel good neurotransmitters.

🤗🐶🐱 petting a beloved animal or connecting with friends and family naturally boosts our dopamine levels.

⭐️ setting small goals and celebrating our achievements boosts dopamine. Give yourself a gold star or a treat for small successes ⭐️💫

Follow
For more mental wellbeing tips 🤗

Love Genny

27/02/2024

7 ways to navigate trauma using yoga….

Yoga is not a magic pill but it can act as a guide to help you navigate your healing journey ❤️‍🩹

25/02/2024

Yoga photoshoot for my new Arise Wise website. Many thanks Michelle Duffy at Camlake Canvas for your amazing photography skills, you are awesome 👏.
Holly dog 🐕 helped too 🤗

17/02/2024

Acceptance is not settling…

People say “you have to love yourself first” but it is easier said than done, especially for those who may have suffered trauma. Here are 5 practical ways to start to show yourself love and acceptance:

✨ self compassion
✨ self forgiveness
👏 applaud your abilities
🗣️befriend your inner critic & then tell them to be quiet!
💖 surround yourself with supportive people

Try these for yourself, let me know what resonates with you x

09/02/2024

Helpful versus unhelpful coping mechanisms ❤️‍🩹🤗

19/01/2024

The issues are in our tissues ❤️‍🩹... trauma and stress are not just in the mind, they can also cause physical problems:

😴Sleep disturbances:
Cause by hyperarousal of the nervous system, nightmares / flashbacks or anxiety.

👅Gut problems:
Stress has been shown to alter our gut microbiome and effect the gut barrier. It can also cause inflammation.

🦵Muscle and Joint Pain / localised pain:
Caused by the holding of tension and hyper-vigilance. Localised pain my by emotionally linked to parts of the body affected by trauma, for example pelvic pain in the case of sexual traumas.

🤕Headaches:
Tension headaches caused by stress can lead to migraines.

🧴Skin problems:
Stress or PTSD can cause inflammation and effect our immune system, causing flare ups of eczema, psoriasis or acne.

🫁Breathing problems:
If you have experienced stress or trauma you may have low tidal breathing (taking shallow breaths) and not utilise the diaphragm. This in turn feeds back into the stress response.

🫀Heart complaints:
The heart muscles can be overwhelmed by a flood of adrenaline and long-term trauma may lead to stroke or heart disease.

🚻 Urinary complaints:
The Fight or flight response makes us want to p*e more and can make existing conditions worse.

🧘🧠This all sounds bad, however, practices such as yoga, mindfulness and other forms of self-care may help alleviate such symptoms.

If you are having stress or trauma related physical symptoms check out my page for links to guided relaxations and yoga practices 🥰

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