Can you believe we are in October already?

My birthday month…

Today in-fact!!!

I love those crisp autumn mornings – perfect for a long walk or spot of wild swimming!

That brings me on to the subject of today’s mental sunshine word:


You might think of an early morning plunge into a cold lake as the exact opposite of “tranquil” – and to be honest, until I tried it for myself I would have agreed with you.

As it happens though, anything like this that affects a “state change” in your body can have a very calming effect on your brain.

You might get this from an early morning swim in a lake, or you might take a cold shower instead.

Or if you’re feeling really adventurous, you could try an ice bath.

I have just signed up for a winter swim camp in Aviemore in December

If cold is really not your thing, you could try a sauna or sprinting to the top of a small hill.

The idea here is to do something that creates a quick change or shock in your body.

You don’t need to go overboard with it – it’s certainly not about being in pain!

But that quick shift in body temperature or heart rate can help to stop the constant whirring of thoughts in your head.

Helping you to feel more tranquil.

Here’s another way to feel more tranquil fairly quickly:

Close your eyes and take a couple of deep breaths.

Then, breathe in slowly for a count of five, and out for a count of six.

Do this for three or four breaths, and then just sit and notice how your body feels.

Can you feel your heartbeat?

Can you feel where your clothes are touching your skin?

Where the air touches your nostrils when you breathe in?

If you find that difficult, keep trying!

It’s a really great exercise to help you to feel more calm and tranquil.