WELL BEING & OTHER STORIES

Recipes, rituals and other stories to realign the body and mind

Rituals

New Moon Rituals with Myself + Wolfsister

Mindfulness & Meditation, Moon Time, Rituals, Eventsdanielle coppermanComment

Sunday, September 9, 2018
4:00 PM  7:00 PM

At She's Lost Control Store
42 Valentine Road London, England, E9 7AD, United Kingdom

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Your Instagram feed is is glittered with people posting about new moon rituals and setting intentions. 

What's an intention? You might be wondering.

Some of your favourite instagrammers have dropped some hints but you don't know where to begin. You're curious about trying to make your own magic with your own power, but don't want to get it wrong. And no one wants to be the last one to the new moon party! Especially if it means that you can find some inner zen and learn how to ride some of the waves of life. 

You're oh-so-ready for a fresh start and to ensure you're on track and open to attracting new opportunities. You want to let go of old baggage and make space for the new! Some tips to help you stay grounded and in your power when life gets a little crazy would be useful too, right?

Up for dipping your toe into some new moon magic but don't want to get too woo-woo? Join Wolf Sister (author of The Crystal Code) and Danielle Copperman (author of Well Being) for a New Moon workshop where you'll be guided through a series of new moon rituals and practices that will help you align with the moon cycles. 

If you're curious, imagine this: 

You arrive at She's Lost Control; you almost walked past it because it's tucked away from the hustle of Hackney. It's a new moon and you're excited to do something different with your Sunday afternoon. As soon as you walk through the door; you're mesmerised by all of the mystical wares and crystals on the shelves. All of the things that you need to do in the week ahead fade away, in that moment. You don't want to be anywhere else but here.

Wolf Sister and Danielle welcome you and you're shown where to put your belongings. Without hesitation your phone's set to flight-mode and it's buried in your bag. This is your time; you do not want to be disturbed. The room is set in a circle with comfy cushions and blankets; you're already thinking of how you can bring some of these mystical vibes into your home. 

Once you're seated and the rest of the group have arrived, your hostesses introduce themselves and explain how the moon affects us. Maybe you have been picking up on some of the clues from the moon throughout the month? They invite the rest of the group to introduce themselves; it's totally informal and relaxed. There's zero pressure to share too much and you feel a sense of relief once you've had your turn. It actually felt good to speak; nothing like the cringey introductions you've had to do in team trainings at work. 

Wow, your intuition was aligned when it nudged you to book your ticket.

Over the course of the session, Danielle teaches you some simple breathwork and tapping techniques to help clear your energy and help you feel more grounded; you could easily weave this into your daily routine. You notice that your head feels clearer already. 

Wolf Sister explains how to set intentions to align with the new moon and guides you through a crystal healing meditation so that you can clear any energetic blockages that have been holding you back from making some of your dreams come true.

After the meditation, you spend some time journalling about the insights that have been flowing throughout the session. You want to hold onto these feelings for as long as possible. As the words flow through pen to paper, some truth bombs are affirmed and you've got some clear clues about how you can move forward.

Amongst it all there's a delicious Hot Milk Tonic and light snacks made from Danielle's book Well Being; you've promised yourself to try the recipes at home. 

Before the session closes, you're invited to pull an oracle card; you smile to yourself because it's as if the card has just read your mind. 

There's magic in the air. You can feel it. 

By 7pm you can't believe the session's gone so quickly. You'd forgotten that it was possible to feel this relaxed and reinvigorated. You float home and treat yourself to something nice for dinner on the way. It's been a new moon to remember; your creativity is flowing, your worries have dispersed and it's hard to feel anything but blissful. You can't wait to use the tools from the session to return to this state again, and again, and again.

See you there?  

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Complete Transparency on My Sustainability Efforts

Essentials, Lifestyle, Natural Living, Ritualsdanielle coppermanComment
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I've been asked a lot more and thus talking a lot more about sustainability recently, and so I want to cover the topic in more depth and share the fundamentals  of my own sustainability efforts.

Living in the World that we do, and in the state that it is, it is nearly impossible to live sustainably 100% of the time. This is something I have trouble coming to terms with, as, despite my best efforts, there are always things on which I could improve or wish I could avoid. However, the reality is, unless we retreat to the countryside or relocate to the jungle and live as completely self-sufficient beings, in self-built homes, wearing self-made clothes and eating self-grown produce, we're never going to be as sustainable or eco-friendly as we'd like to be. Things have simply gone too far.

In centuries gone by, we were doing pretty good, but with the introduction of all kinds of technology, we discovered ways to make things much easier for ourselves, and apparently either didn't fully understand or didn't care enough about the consequences these things would have on our environment, experiences and ultimately our evolution. We live in an age where we can have what we want, whenever we want it. This of course has its benefits and is a wonderful way to live, but it doesn't come without its side effects. We have become complacent, much lazier and are producing far more things and far more waste than ever before. We are consuming more than we need to, and the processes involved in the mass-production required to meet our constant needs and demands are often highly toxic, unethical and unsustainable; affecting the environment and the state of our land, our air, our oceans and our ecosystem, along with the welfare of people involved in production and the welfare of us, as consumers of lower quality products (especially when it comes to food).

I dream of a time when - although tougher and of course less luxurious - people had limits. A time when people would grow their own foods or buy from local suppliers and accept that when something wasn't available, they could go without. A time when clothes were made better and, although more expensive, would be more of a luxury or in some ways, more meaningful. If you didn't like something enough, you wouldn't buy it, or if you couldn't find something you liked, you could take the time to make something yourself. This time I dream of seemed much simpler. Alright, we didn't have half the things we depend on and enjoy most in the modern day, but we got by just fine without them, and our environment suffered considerably less. There were less products, less advertising for things we don't really need, and less options. We made do with what we had, and that was enough. Chances are, we were happier too. Some of the poorest countries and cultures I have experienced are some of the happiest, and I am passionate about finding ways to simplify our modern lives so we can live with less, do less and enjoy ourselves, our time and our planet more.

Whilst I am no saint when it comes to sustainability, I try to live as naturally and consciously as possible. In making several sacrifices and taking time to discover ways to swap modern essentials for more natural necessities, I am doing my bits, however small they may be.

Modern-day materials and more eco-friendly alternatives

To me, beyond just generally consuming and buying less, the materials involved in the things I do buy are of major importance to me. In general, a non-biodegradable material is anything that air, sunlight, water, and ground soil cannot break down. There are many manufactured / synthetic materials which are non-biodegradable, but are favoured for being cheaper and easier and quicker to produce. Of those, plastic and cotton most commonly come under widespread scrutiny. Here's a few flash notes on why, and some more eco-friendly and sustainable suggestions.

Plastic uses gallons of water to produce. It takes more water to produce a plastic bottle than the amount of water that it in it.

Plastic, if not recycled and reused, takes years to decompose and biodegrade. Once you throw away something made of plastic, it will sit in landfill or end up in the Oceans, killing the sea life by polluting their habitats, getting ingested or physically harming them in other ways. There is a figure floating around (excuse the pun) that by the year 2050, there will be more plastic than fish in the sea. I'm not sure how they can determine this or how likely it is, but I'd say its enough to make you think twice about using so much plastic, and about how you dispose of it.

The process of making plastic (which is made of polypropylene - a material composed of petroleum and gas) requires lots of energy, involves non-renewable fossil fuels and contributes to the level of greenhouse gases in the environment. 

Cotton is another concern. It requires a lot of water to produce, and is commonly heavily treated with pesticides, unless organic. 

Paper. We all know what's happening to the rainforests. Although it biodegrades, and is easier to recycle, paper still requires a lot of water and wood to produce, and our rainforests can't grow fast enough to keep up with the demand.

There are plenty of other materials - such as styrofoam, polyester, cans and tins, rubber, nylon, cellophane to name a few - that we should also be conscious about using, and serious about cutting down on.

So, what's good?

Other plants, such as bamboo, are generally more sustainable, renewable and more efficient options. Bamboo doesn't require any pesticides, and it is self-replenishing. 1/3 of the amount of water is needed to grow bamboo than is required to grow cotton. 1 acre of bamboo yields 10 times more than 1 acre of cotton. Bamboo is also much more absorbent than cotton and is stronger, meaning its more efficient in serving the purposes we tend to use cotton for.

Bamboo can be used in a solid form to replace plastic, and its fibres can also be used in fabrics and materials for things like clothes, furniture, packaging and more.

Organic cotton is also better than standard cotton, as there is no use of pesticides or other chemicals in the production process. It is cleaner, and better for the environment, but it still uses a lot of water, energy and labour to produce. If un-dyed, cotton biodegrades, which is why its best to buy organic as it is safer and cleaner to biodegrade.

Plant fibres such as hemp, flax, coconut (coir), sisal, jute, silk/wild/peace silk, pineapple (Piñatex), beech tree (modal) and many more make really great alternatives to cotton and can be used to make things like clothes, shoes, furniture and other materials. I also love tencel which is made from wood pulp fibres.

Linen is one of the most biodegradable fabrics used in fashion items. Try to buy it un-dyed as it is fully biodegradable that way.

Using recycled materials is also good, but it does require a lot of energy, especially up-cycling things like plastic. With clothing, buying second-hand and customising or altering something is a great way to give new life to unwanted clothes.

Obviously, to be 100% sustainable, you would have to stop buying things all together. Even these natural fibres will contribute in some way to pollution through processing and will eventually end up as waste, but the good thing is they will biodegrade much more efficiently. Things made with natural fibres tend to cost more too; you are ultimately paying that little bit extra for more careful and ethical practices, for better quality clothes and to support smaller businesses and their authentic morals.

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My Sustainability Efforts and Practices

Like I said, it would be impossible to live completely sustainably and self-sufficiently in this day and age, and I am absolutely not trying to act like I do or come across as perfect and flawless at it. I want to be completely transparent here. I still use a lot of products and have several habits (not to mention jobs) which are not environmentally friendly, but the main thing is I am cutting down on them and making major swaps wherever and whenever I can. Here's the area's I'm making most headway with, as well as those in which I am not quite there yet. 

Beauty

I do use make up and skincare products that aren't entirely natural, vegan, organic or ethical, but i prefer to use things that are at least one of those things. My skincare and beauty routines are not 100% clean or perfect, mainly because as a model I don't have complete control over what products are used on me from one day to the next. Also, at home, there are products I've been using for years which I just love. However, I am more conscious when using them, and choose to use natural, eco-friendly, organic and ethical products much more than these artificial/non-eco products. Products made without artificial chemicals, parabens, micro beads and other fillers are not only better for the environment but also for your skin.

I would also suggest using wooden earbuds instead of plastic earbuds, as well as wooden or metal razors, instead of single use/disposable razors.

+ Go a step further and find products that are packaged in recyclable, refillable or biodegradable packaging.

Style + Clothing

Whilst I prefer to buy second hand/vintage or small-batch/handmade/natural fibre fashion items, I'm not going to pretend I never shop at places like Topshop, Zara, H&M, Forever 21, etc etc. I really do. Not often, but occasionally. And I'm always wearing and promoting brands that aren't always ethical or sustainable in my line of work as a model. But that doesn't mean I approve, it's just part of the job.

Most of the time I try just to not buy new clothes, because I don't really need them. However, from time to time something will catch my eye or I will need something for specific traveling conditions, and if I can't always find (or afford) clothes made from natural fibres, or second hand clothes, I will end up on the high street; although I don't buy something unless I really, really love it.

I have recently felt particularly unfulfilled with pieces I've bought from high street brands, as many of them either need altering or have something about them that I'dd like to change. They rarely feel perfect. And they always seem over-priced and quite often poorly made. Not to mention, everyone ends up buying and wearing the same things. Its far more special to buy a unique second-hand piece or items made to order or in limited batches from more artisan producers. Clothes like these also feel so much better. There is more life and character in them, not to mention you are either giving back to charity, or saving things from going to waste. It's literally all good. 

Food + Diet

I try to eat plant based as much as possible, mostly due to the environmental side effects associated with the production of meat. However, I am not 100% vegan all of the time; I have a flexible approach to eating and try not to put too much pressure on myself if I can help it.

I try to avoid meat and fish, eating it probably once a week, max. This is mainly due to the amount of water, feed and land that is required to raise livestock and produce meat and animal products, which is not very environmentally friendly, and also the state of commercial fishing, which produces a lot of waste which ends up in the ocean.

I try to shop locally and in bulk to avoid unnecessary packaging, but this isn't always possible and I do end up in my local Tesco from time to time. I avoid packaged items as much as possible but sometimes have to grin and bear it and hope it will all end up recycled. Makes me feel better anyway.

Travel

I travel a lot with my job, and that is certainly not an eco-friendly habit. Flying is pretty bad but unfortunately can't be avoided. I love travelling too much. I try to balance it out by taking buses instead of cars and trains, and, whenever possible, I always schedule in extra journey time so I can get to places by foot or by bike. 

See my latest video on IGTV to explore my favourite simple sustainable swaps for useful tools and everyday products.

 

Restorative rituals for on the road ~ for Suitcase Magazine

Commisions, Wellbeing, Travel, Rituals, Pranayamadanielle coppermanComment

 

If your lifestyle requires you to travel regularly, you’ll notice it taking a toll on you both mentally and physically. To help reduce the side effects of excessive travelling, I’ve come up with three simple meditations that can be done anytime and anywhere to decrease stress, improve sleep, increase energy and keep you balanced while on the road.

While you can’t be expected to do yoga in the airport or start chanting on a plane, you can always find a corner to close your eyes and turn inward for a moment, requiring nothing but the power of your mind and breath.

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Body scan: to encourage restful sleep

Body scanning is an easy mindfulness exercise to relax the body, calm the mind and shift attention away from overpowering thoughts. It involves spot relaxing each part of the body by focusing on it for a few moments. Practising this meditation in the evening is ideal as it is best performed lying down, encouraging the body and mind to transition from “doing” to “being”.

Method

1. Lie on your back on a comfortable surface with your legs slightly apart and your arms by your sides. If you are not in bed, place a blanket over your body if you tend to get cold easily.

2. Focus on the breath and notice any thoughts or feelings that arise. When they do, try to turn your attention back to your breath and how it feels moving through the body.

3. Start by focusing your attention on the toes on your right foot. Be aware of how they feel and gradually move your attention up the right side of your body right up to your head, before continuing down the other side.

4. Settle here and notice how your body feels, both part by part and as a whole, and notice how your mind now feels.

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Nadi shodanana pranayama: to increase energy levels

This is an energising, cleansing and detoxifying practice that enhances concentration. It involves alternating breathing through the nostrils to control the breath in a way that rejuvenates the nervous system and balances both sides of the brain.

Method

1. Sit in a comfortable position, either on the floor with crossed legs or on a chair with your feet flat, ensuring that the head, neck and spine are aligned.

2. Decide how to use your hands to control the nostrils; one thumb to close off both nostrils, your thumb and index finger, or your thumb and ring finger (the vishnu mudra method).

3. Close your right nostril by pressing the thumb against it gently. Inhale deeply through the left nostril and hold your breath, then move your thumb to your left nostril and close it. Exhale through the right nostril. Keep the thumb on the left nostril and inhale deeply through your right. Hold the breath and then close your right nostril again. Exhale through the left. Repeat 10-20 times.

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Ideal destination visualisation: to reduce stress

Visualisation is a powerful tool for quietening the mind and instilling a sense of positivity within. It involves tuning in and blocking out external distractions and the noise of the mind in order to deeper into the subconscious. This reduces clutter in the mind which subsequently diminishes anxiety, giving more positive parts of the mind a chance to be active. Practise this on the plane or before bed to encourage sounder sleep.

Method

1. Sit or lie comfortably, somewhere private if possible.

2. Close your eyes and focus on your breath. Take three long, deep breaths and then let it settle into a natural rhythm.

3. Focus on your third eye (the space between your eyes/eyebrows) and imagine you are arriving at your favourite destination or somewhere you would love to be. This could be a specific place or a vague environment, such as a mountain, a field or the beach.

4. Visualise yourself in these surroundings – how it looks, smells, feels. Are you alone or with people? What can you hear? How does it feel to be there in that moment?

5. Continue with this visualisation for as long as feels right. If your mind begins to wander, bring it back to this place and return to the scene in your mind, trying to notice new things each time. Let your mind wander without force or resistance.

6. Practise this ritual for 5-10 minutes. When you are ready, deepen your breath and start to make slow, subtle movements; wiggle your toes, move your fingers, roll your shoulders. Gently open your eyes if you have the space or privacy, take some gentle stretches.

 

Well Being Ritual Series - Checking in + Grounding

Movement, Rituals, Video, Wake Up Well, Well Being Bookdanielle coppermanComment

Checking In + Grounding

This exercise is all about bringing awareness to the physical body and for you to get to know how you feel at the beginning of each day. 

As you stand in a neutral position with your hands on your lower abdomen, bring the attention to your breath and really notice the expansion and contraction of your stomach, and how it feels beneath your hands. 

Close your eyes and consider how you feel right now, both mentally and physically. Is your mind busy? Do you notice any pain, tightness or discomfort? What parts of the body are you immediately aware of, and why? 

As you scan your body, notice how each part feels and acknowledge any sensations along the way, breathing into each body part as you approach it. Imagine, as you inhale, that fresh energy enters your body, and as you exhale, imagine any tension physically leaving the body. 

Spend a few minutes on this practice, and repeat if you move through it quickly. This practice can be performed on its own if you are short of time, but i’d recommend following it with an energising rituals, such as tapping (demonstrated in the second part of this video and detailed on page 000) or shaking (page 000).

Tapping

Tapping is a simple routine that promotes blood circulation and energy flow, refreshing and invigorating the body. It involves tapping and massaging parts of the body, using a combination of fists and fingertips to activate them and to release any tension, emotion or energy blockages held within. This is one of my favourite rituals as it is incredibly invigorating, yet so simple and quick. It helps to raise your vibrational energy and instills a sense of balance and lightness. It works to awaken the energy of the body, encouraging any ’stuck’ or ‘stagnant’ energy to get moving, which, in turn, helps us feel more energised and alert.

(page 48-49 in Well Being)

Well Being book is out now - get your copy here.

The Power of Timing and Letting Things Come to You

Rituals, Mindfulness & Meditationdanielle copperman3 Comments

I've been sitting on this post (along with many, many others that remain in my mind as I haven't had time to transfer them into a proper post yet) for a while now, and it's something that's a big part of the way I currently live my life. Throughout the past year or so, I've been doing a lot of work on myself, researching and experimenting with all kinds of intriguing theories and teachings, and two things that have been particularly inspiring are The Law of Attraction and manifestation. I will go into more detail of both in future posts, but their relevance in this post is that they shone light on such a simple, age-old proverb that I think a lot of us in our fast-paced lives have come to forget.

I'm sure you're familiar with at least one of the following sayings: 'Good things come to those who wait', 'Good things take time', 'All in good time' and 'Time heals all wounds'. These little nuggets of advice I'm sure most of us have received from others in moments of despair, but they are easier to give than to actually apply. However, if you can understand the power of timing and how to have faith in it, you'll find you'll begin to live with much more ease and openness, and far less worry.

"There is never a right time. The right time is now"

Since I can remember, I've always noticed how the more that you really try to achieve something, the less likely it is to happen. Now, I'm not entirely sure of the science behind it, but speaking for myself, this has always, always rung true. I meet people whose energy is so negative or who want, want, want and it is fascinating to see what they attract into their lives, and this is something I've been observing long before I discovered The Law of Attraction. I've met people who have been trying hard to achieve something or impress someone and it has always backfired, and I've met people who are desperate to do things or for things to happen to them, and these things have never come. On the other hand, I've met people who are so chilled and relaxed, who hardly even know what they want or barely think about the future, and they seem to live in abundance - fully and happily. This is an example of someone who is in 'total alignment'.

"When you stop chasing the wrong things, you give the right things a chance to catch you"

When you are in alignment, you are in what's known as 'your flow' and you are moving through life in connection with your source - your inner being - your subconscious - and many other deeper layers of your self. But, it's incredibly difficult to get to this point, especially when there are so many distractions and so much stimulation in the modern world, confusing our thoughts and blocking our flow. When we are born, unsurprisingly, we are most in alignment with our true self, but as we grow up and move through life, things get warped and we often lose our way.

"When the student is ready, the teacher will appear"

A simplified way to look at realigning yourself, so to speak, is to come back to your true self, to check in and to really tune in to your needs, your desires, your goals and your purpose. Beneath any kind of facade you may develop in social situations, behind any desires to may have to live up to expectations and beyond anything you do in aid of some kind of external validation lies your true, authentic self which actually doesn't care much for any of those things, and is waiting to exist unconcerned by them and entirely detached from them. When you are in alignment with your subconscious, your magnetic energy is powerful and is able to work to its full potential. 

There are times in life where things you really want may not happen, and this has, of course, happened to me many a time. There are things that you think are right for you and you are convinced that no matter what, you will put all your time and energy into making a particular thing happen, yet it still does not come. But it's important to remember, if something doesn't happen when you want it too, it doesn't mean it never will. For example, with my book, I was approached almost 4 years ago to write it, yet as much as I wanted to, I just couldn't sacrifice my Qnola business to make enough time to focus on it. At the time, I felt frustrated and all I wanted was to write the book, yet, 4 years on, the book has evolved to something I couldn't have even imagined back then. If I had written it then, it wouldn't have been right; it would have been such a different book and it wouldn't be half the book it is today. Whenever things like this happen, I try to see them either as a lesson or as a chance to recalibrate and reassess, accepting that if it's meant to be it will be, but that now is the time for something else.

"Life passes people by when they focus on their grans plans"

To round up, the moral of this post is to stop wanting and chasing and forcing things, but instead to tap into your true self and your honest desires, and find a place within yourself that you have so much trust and faith that you can be open and attract what you want, all in good time. What's meant to be will be if you only stop focussing on and trying to control things like the unknown and the unwanted. When you stop focussing on these factors, you'll create space and energy to pull in what your true self really wants and needs. The Universe has its ways, and most of the time, all that we plan for and all that we think we want gets overridden by something we didn't even know we wanted, and could never have had the imagination to plan for. It's all about allowing and accepting, and letting go and trusting - because controlled thoughts and overcomplicated agendas just end up blocking what is meant to happen from happening.

Not another cookbook - Well Being Book Announcement

Anytime, Gluten free, Dairy Free, Lifestyle, Natural Living, Movement, Rituals, Vegan, Vegetarian, Wellbeing, Well Being Bookdanielle coppermanComment
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The time has finally come for me to reveal the release of my debut book, Well Being: a collection of recipes and rituals to realign the body and mind. Below is a brief breakdown of what's to come, and if there's anything else you want to know, leave a question in the comments or ask me via email.

I have been manifesting this book for years and finally started working on it in 2016. I then spent pretty much all of 2017 planning, writing and shooting its contents and, 10 months later, it's a real life book that you can buy and hold and read. Life is crazy.

The book contains natural recipes and rituals inspired by ancient traditions and aimed at realigning the body and mind to restore balance within, both mentally and physically. It contains rituals and other practices aimed at undoing the damage of side effects of modern life - such as stress, depression, low energy, lack of sleep, poor digestion, and much more.

Well Being is a combination of the most valued rituals and recipes I have discovered over the years, since embarking on my journey of eating healthily and living well. Each section contains rituals to help reduce stress, ease digestive issues and encourage a sense of balance, calm and clarity, followed by recipes made with entirely natural ingredients, designed with each stage of the day in mind. Morntime rituals and recipes energise the body and mind, Daytime rituals and recipes enhance productivity, In Between Time rituals and recipes encourage concentration and focus, Evening Time rituals and recipes aim to refuel and Nighttime rituals and recipes aim to encourage relaxation and deep sleep. 

Offering a collection of recipes and rituals to realign the body and mind, inspired by nature, modern-day needs and a variety of age old traditions from wellbeing systems from all over the world, the book combines all-natural, carefully considered recipes with simple rituals, each of which are tailored to specific times of the day, underpinned by the common interest in reducing the stresses of modern day life. Its main intentions are to reduce stress, improve digestion, enhance energy levels, improve sleep, enhance concentration, strengthen immunity, encourage positivity and reverse the effects of illness - all by understanding and utilising the power of natures healing ingredients and the potential of your own body and mind.

With over 200 recipes, 60 rituals and 30 recipes for beauty and home remedies, Well Being is a versatile and easy-to-use handbook for anyone, anytime, anywhere. It will guide you through each stage of the day and provides advice and education to help you to fine-tune the fundamental foundations of wellbeing, to personalise them and to curate an individualised set of guidelines you truly understand and enjoy enough to sustain them. It will guide you through your ever-changing journey with flexible and adaptable information rather than restrictive rules or extreme, quick-fix methods.

MAIN FEATURES

Official release date: January 4th 2018

Over 200 food recipes

Over 60 rituals

Over 30 recipes for beauty remedies and home solutions

The book is divided into five main sections: Morntime, Daytime, In Between Time, Evening Time and Nightime. Each is then subdivided into rituals and recipes

The recipes are mostly plant-based although some contain eggs, and there are suggestions to include meat or other animal products in certain recipes, depending on your dietary choices / requirements. The recipes in the book are adaptable and don't fall under any official label or systems, reinforcing that no single diet works for every one and that the keys to adopting sustainable lifestyle habits is responsibility, understanding, individualisation and flexibility.

The book includes a detailed introduction to the more 'buzzy' ingredients I tend to include in my recipes, such as adaptogens and tonic herbs, and these are always included in an 'elevate it' section of the ingredients list, rather than standing at the forefront of a recipe. The foundations of the recipes in this book are all accessible, easy to come by ingredients. 

How-to recipes for daily goods (including how to make 2 minute almond milk, coconut yoghurt, sauerkraut, buckwheat pasta, almond pasta, bagels, breads, pickles and quickles, chutneys, nut butters and other spreads, stocks and broths from scratch) that guarantee consistent and effortless cooking at your fingertips.

Follow @dcopperman and #WellBeingBook to explore more about the book or to get involved once you have your copy ;)

COFFEE, CACAO + ALMOND BODY SCRUB

Self Made, Rituals, Natural Living, Lifestyle, Beautydanielle coppermanComment

I've never had a very extensive beauty regime, mostly because I never took the time to explore the range of products available and why and how I should use them. I've always had pretty low maintanence skin. Sometimes it's dry and sensitive (usually during winter), and others its oily or prone to an attention-seeking blemish (usually in more humid climates or hormonal imbalances). I have a few trusty products I keep on hand, mostly organic, 100% natural and ethically or locally produced, with the inclusion of a few more technical, bioscientific formulas - especially when on shoots and not in control of what goes on my skin.

When I was a child, I was always down for a session of homemade face masks, and I remember one Christmas what I wanted more than anything was a lip gloss making kit (I know... vom). But although these practices were neither very nourishing or ever very successful, the inspiration to make beauty products from scratch, using ingredients provided freely by the Earth, is what counted. As I've grown up, alongside my favourite beauty products, I like to dip back into these creative rituals, to develop my own unique beauty remedies, personal to my skins specific needs. I edit the choice of essential oils depending on my mood and the current state of my skin, and reduce the intensity of exfoliant ingredients when my skin is particular fragile, or increase it when it's particularly troublesome. Below is my current favourite face and body scrub. It's cheap, it's easy and its messy - but its worth it.

COFFEE, CACAO + ALMOND BODY SCRUB
Lasts about 10 uses

INGREDIENTS
10g Cacao Powder (can also use cocoa)
100g Ground Coffee Beans
20g Coconut Palm Sugar (can also use sand, salt or standard sugar)
2 Tablespoons Almond Oil (can also use Walnut Oil, Avocado Oil, Jojoba Oil or Macadamia Oil)
2 Tablespoons Coconut Oil
10-15 drops Essential Oils of choice - I use ylang ylang, lemongrass, bergamot, cedarwood, jasmine, cinnamon leaf or vanilla. Research online to find the best oils to suit your skin type and also your mood (for aromatherapy uses).

Optional
2 Tablespoons Honey

PROCESS
Measure all the ingredients into a medium bowl and stir to combine with a spatula or a wooden spoon. Transfer to a jar or another pot with a lid and store keep in the bathroom.

RITUALS
Apply in the shower to damp or wet skin. Leave on the skin for 5-10 minutes, or rinse off immediately. Apply to face and body, avoid contact with eyes and be sure to rinse off thoroughly - there'll be coffee in places you didn't even know existed!

 

 

 

 

Q . WHAT ARE YOUR MORNING ROUTINES?

Essentials, Rituals, Natural Living, Lifestyle, Inspirationdanielle coppermanComment

A . MY MORNING ROUTINES

My morning routine changes depending on my whereabouts, my current schedule, the seasons and the moon phases (and thus my energy levels) and just generally how I'm feeling from one day to the next. I'm constantly developing and changing and so my rituals and routines are ever evolving too. At the moment, I've found my flow in the following waking morning routine.

1st . Lie in bed for a couple of minutes with my boyfriend, check my phone, think about the day ahead and / or positive aspects and gratitude attention practice (I don't journal or write these things down in the mornings, I just spend a few minutes thinking about the positive aspects of my life, and focussing on all I have each morning and all I am grateful for.

2nd . Head to the bathroom (via the kettle - to fill and activate it), spend about a 30 seconds tongue scraping with an ayurvedic tongue scraper and doing whatever else needs doing in there.

3rd . Glass of cold water.

4th . Hot drink - either an adaptogen in hot water or plant based m*lk, or a simple lemon, ginger and turmeric juice cocktail with hot water.

5th . 20 minutes mantra meditation, with said drink at hand. (Sometimes 5 minutes, sometimes 10 minutes, I aim for 20 though).

6th . Nauli Kriya.

7th . Morning stretch sequences or full 1 hour yoga sequence at home. I usually replace this with   a local yoga, boxing, or hiit class, depending on my mood and level of meditation.

8th . Home or my studio to begin work and whatever else the day holds.

Spring Equinox

Seasonal, Wellbeing, Ritualsdanielle coppermanComment
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The Spring Equinox (March 20 2017) is the time when the light and dark, the yin and yang and the masculine and feminine energies of the cosmos are in perfect balance and alignment. The Universe and all its beings are reborn, refreshed and restored after a long and restful Winter, and as we transition into Spring, we let go of and leave behind what no longer serves us, and welcome the new - manifesting what we want the present and future to hold. 

This phase of the year is a powerful time to come together with those around you to celebrate and welcome the lighter, brighter energy, fresh produce and opportunities that Spring brings. It is about reassessing and manifesting the things that you desire, and now is the time to sow the seeds that you want to experience flourishing into things. 

Gather with friends to release the past and share and set intentions for things you want to see, do, feel or simply be this season. Having a clear and focused but also open approach to these things will help draw them towards you, and will ensure you feel grounded, aligned and filled with faith. As you open up to both the experiences that you manifest and also those that come to you unexpectedly as a result of this alignment, wonderful things can happen, whether physical experiences or internal shifts within your body, mind and soul. 

MY MORNING RITUALS

Ritualsdanielle coppermanComment

Mornings are an important time for everyone, and yet they never get as much attention as they should. The morning time is rarely welcomed, and people don't appreciate how truly powerful the beginning of a new day can be. The Earth is waking up, the energy is fresh, our minds have rested and shut down negative thoughts and worries, giving way to dreams and a state of restorative unconsciousness where we often explore deeper levels of our being. Of course, when we wake, we aren't always aware of where we've been in our sleep, and negative thoughts may be quick to creep back into our minds. But this is just one of the reasons why we should allocate more time in the mornings to deal with this transitional phase of the day, and to take our first steps of each new day, slowly and conciously.

In the modern day when time is precious and seemingly scarce, sleep is usually the easy target as something we can cut out of our day in order to get more done. Whilst most of us are quick and willing to push our bedtimes back an hour if it means we can keep working or fit in an overdue catch up with friends, very few people would be wiling to do things the other way around and wake up an hour earlier in order to not only get more done, but get stuff done more effectively. This time in the morning is precious for many reasons. Transitioning from a state of unconsciousness into the physical world is not something that should be rushed. Coming into a new day is something we should cherish; something we should really feel and experience. The way we feel and the things on our minds first thing in the morning effect the way the rest of our day unfolds, and so waking abruptly with a stress-inducing alarm, allowing only 10 minutes to get showered, dressed and made up, leaving something behind when hurrying out of the house, is not a sustainable, or enjoyable, way to go.

As founder of Qnola Breakfast Goods & pioneer of the Wake Up Well movement, one of the most common things I am asked about is my morning routines and rituals, both of which change from time to time (depending on seasons, work commitments, current location etc), as each day is never the same. But I like to have a general outline and structure to the way I start each day. The first step of creating a more positive and wholesome morning routine, to enjoy and achieve optimal things during the first few hours of a new day, is simply to give yourself more time, and to go slowly and gently, avoiding stress and panic. Once you’ve set your alarm earlier, here’s a few things you could fill this extra time with, but of course, as with anything, find what works for you. Decide how much time you need, how much time you can give yourself regarding your day-to-day commitments, and what makes sense to you.

D R I N K

The first thing I do every morning is prepare a drink. Depending on how I feel I might have a cold drink, sometimes just cold water, sometimes cold water with citrus juice, aloe juice, rose water, liquid probiotics, essential oils or herbal tinctures, and sometimes a quick cold tonic herb concoction, usually nut milk blended with a selection of tonic herb powders and ice. I occasionally have a fresh ginger and turmeric shot, if I've been prepared enough to juice some at the beginning of the week (which usually lasts me 3-4 days). I follow my cold drink with a hot beverage, sometimes hot water with lemon and ginger juice, sometimes hot water with tonic herbs, sometimes coffee or chicory root for a caffeine free alternative, sometimes a loose herbal tea (I make my own herb and flower mixes for brewing or use Yogi Tea Bags, Pukka Tea Bags or Tiosk or The London Tea Company Loose Leaf blends), sometimes a warm tonic herb concoction (usually nut milk blended with tonic herb powders then heated in a saucepan, or sometimes just the powdered herbs stirred through hot water). Starting the day with a drink helps to kick start my system and feels cleansing and envigorating. I don't like eating as soon as I wake up as sometimes it's too much for my body to deal with (especially if I'm still full from the night before), so liquid nourishment usually does all the tricks for regulating my natural appetite and getting things moving in the morning. Smoothies are my go-to breakfast option if I don't have time to prepare a full meal, so occasionally I'll make a more fulfilling smoothie after my first drink of the day, as a concentrated source of nourishment that's easy to digest and effective in keeping be full until my first proper meal of the day.

L I G H T

Light plays a big part in our ability and ease in getting up in the mornings. It's always more difficult during the winter when we're usually forced to wake before the sun. Naturally, we are designed to rise in line with the sun rising, and settle in line with the sun setting, however, that's not realisitic in this day in age, and the introduction of artificial light means we can carry out our daily duties any time of day. However, there is nothing quite like the power of pure sunlight. It increases positivity (we're all familiary with S.A.D and the importance of vitamin D) and it also helps turn off your melatonin faucet (which in turn helps you avoid that groggy, I-seriously-don’t-want-to-be-awake-right-now feeling), among other things. In the morning, even if the sun never fully comes out, stand by a window or outside and just take in the brightness of the day, and the energy in the fresh air (which, working in a office, is often hard to come by). And if you do live in a sunnier climate, bask it in before you go about your day, or whilst enjoying your morning drink or breakfast.

S C E N T

Aromatherapy is a powerful tool in healing and holistic living, and certain essential oils and othernatural ingredients have the ability to alter how you think and feel. Burning Sage and Palo Santo is perhaps a little too extreme for some people, and involves a bit more time, focus and ritual than just lighting a candle. For this reason, I always light either a candle or some incense on my way from my bed to my kitchen, in order to fill my room with calming and stress-reducing aromas which help me feel more centred and grounded as I prepare for my day ahead. The heat and light from the flame is also powerful in clearing energy and is something humans are curiously attracted to. Fire is one of the Earths elements and has interesting effects on the mind. It can represent enlightenment, illumination and warmth, but it can also represent destruction, envy and desire. Elemental Imbalances can be responsible for certain people have certain attraction and feeling certain things in the presence of fire. I personally find it calming.

I   L O V E
The Wake Up Well candle I designed as part of our Qnola Wake Up Well brand. Liha Wooden Wick Candle. Honest Japanese Yuzu Candle & Incense. Hoodoo candles. P.F. Candle Co No. 19. Meditation Incense. & Other Stories Candles. Skandinavisk Candles. Diptique Candles. Byredo Candles. 1001 Remedies Air Purifier. Jo Malone Candles. Belle Freud Candles.

S O N G S   /   S O U N D

Music lights up dopamine brain centres, which basically means music has the power to make you feel good. Studies show that when people listen to music they enjoy, it lights up the same region of the brain which has been implicated in the euphoric component of psychostimulants (such as cocaine). When you hear a good song, a song you like or a song that sparks good memories for you, think how good it makes you feel. And on the contrary, when you hear awful music or a song that triggers a horrible memory, think how irritated or low it can make you feel. I put on music in the morning to soundtrack my routines, and it's usually something chilled (especially if I'm doing yoga) or some more upbeat, feel-good classics. Other times, I listen to podcasts or audio books too, which keep me company whilst working from home, stimulate my mind, and help to take my mind off anything I might be worried or stressed about.

M O V E

Every morning, no matter where I am or what I'm doing, I move my body. Getting out of bed and stirring a tonic doesn't count. If I'm at home and don't have early meetings, I'll practice one hour of yoga. If I'm away from home with insufficient time and space, I will take ten minutes to stretch (usually a downward dog and some pigeon poses, among other things). If I'm feeling active and if my schedule permits, I'll attend a morning class at my favourite gyms (Blok, Bodyism, BXR and Ethos), or encorporate some sprints into a run around my local park. The key is finding what works for you, each day, instead of overplanning and creating unrealistic and unsustainable schedules - like attending a 6.30am class every morning or forcing yourself to go on a run even if you're too tired to get out of bed. Your energy levels depend on so much more than just sleep (including what you've eaten, your current emotional state, a busy mind, the current season, the current moon phase, and so on), so even if you feel you have had adequate sleep and therefore should get out and get moving, if you're feeling fatigued or drained, don't push it, and don't question it. Just do what feels good.

J O U R N A L I N G

Something else that's great in the mornings, especially if you're going through a particularly challenging time, is to add journaling to your morning routine. If I'm feeling stressed, anxious or negative, I start by listing (most of the time in my head, not in a notebook, but that works better for many people) three positive aspects and three things I am excited for in the day ahead. The positive aspects include listing three things that are good, that I'm grateful for and blessed with, right now. The positive aspects could be something as simple as being awake, being alive, being fit and able to get up and out of bed, having a comfortable house to live in, having food to eat, and so on. It seem's ridiculous, but if you're feeling negative, this really helps. And the things I am excited for could be something like 'I'm excited for the interesting meeting I have later, I'm excited to see my friends at work, I'm excited to make dinner with my partner tonight, I'm excited to do yoga. It could be anything, but focussing on things you're excited to experience helps to make the entire day seem more exhilirating than it would if you woke up dreading the commute to work, or feeling hostile towards your boss. Something else that helps me is setting an intention for the day, and manifesting things, such as how you want to feel or what you want to achieve. I often do this in bed, and set an intention for the day (which is usually I want to avoid getting stressed, I want to make time to exercise today, I want to finish a certain project today). Setting an intention is the first step to achieving things you want, so take a few minutes each morning to tune into how you feel, how you want to feel and what you want to achieve, to direct each day more clearly.

B E A U T Y

Beauty routines are somewhat non-existant for me, especially in the mornings. Right now, I am still in my loungewear, I haven't left the house yet today, and therefore I haven't spent much time on my appearance (unfortunately for my boyfriend). On days like this, I simply splash my fave with cold water, or occasionally cleanse or exfoliate, tone and moisurise. My morning shower routine consists of switching between hot and cold temperatures, as I feel it helps to wake me up, both physically and mentally. This has some kind of link with metabolism and kick-starting internal functions too, but for me it just makes me feel refreshed. I don't tend to dry brush my body in the mornings, but leave this until the evening. I brush my teeth or oil pull with coconut oil or homemade coconut oil, almond oil and spearmint essential oil mouthwash. I use an ayurvedic tongue scraper every morning, and then, if I have a casting or a meeting, I'll begin my make up routine (usually foundation powder, bronzer, highlighter, mascara and eye shadow). I neglect my hair, barely even brushing it as it is naturally wavy and tousled. What's most important for me during the mornings is cleansing, toning and moisturising, finishing off with a scent or some fragrance oils. Essential oils and natural, organic beauty products are game changers, and no matter what your schedule, I would highly recommend making them part of your morning routine. (Not all make up products I use are natural and organic, and naturally, as a model, it is impossible for me to use only ethical products all of the time, but when I can, I do).

A   F E W   P R O D U C T S   I   L O V E
Ren, Pai, Liz Earle, Urban Decay, Caudalie, Loreal Botanicals, Dr Hauschka, Kahina, Jo Wood Organics, Escentric Molecule, Sukin, Liha, Embryolisse, Glossier, Nars, Burberry, Mac, Evo, Davines Haircare, Earth Tu Face, Estee Lauder, Ylang Ylang Essential Oil.

(more in-depth beauty rituals post coming soon)

WINDING DOWN WELL WITH DRIFT MATTRESS

Essentials, Review, Rituals, Lifestyle, Home + Interiorsdanielle copperman2 Comments

I don't need an expert to tell me how important sleep is, or just how drastically it can effect our physical, emotional and mental wellbeing. In fact, neither do you. You don’t even need me to tell you that sleep is important. We all know it is. And, we all know we’re neglecting it; ignorant to the fact that it can really lower our quality of life, our performance and our potential for achieving what we want - it just kills our overall vibe, disrupts our rhythms and destroys our chances of happiness.

This post isn’t full of tips on how to get more sleep. That would be more or less pointless really as you could write it yourself. Simply go to bed earlier.  It’s also not full of tips about why you aren’t getting enough sleep, because, I don’t really know you, and even if I knew a few things about you, there would be many missing pieces of information I didn't know that could also be contributing to your struggle with getting enough sleep. It's not about diagnosing a problem, it's about helping you to focus on your own circumstances and your own problems - if you have any - and making you aware of how several simple changes can improve your entire existence. It's about getting to know your sleeping habits and why they are how they are, and then assessing your life as a whole before figuring out how to successfully and sustainably achieve optimal sleep for your personal needs. We are, after all, designed to instinctively know how much sleep we need, it's just a matter of allowing it to ourselves.

"Why do so many of us fail to make use of such a simple way to improve our lives?"

In Arrianna Huffington's bookA Sleep Revolution’ (which, by the way, you should read immediately) she shines light on the fact (because no one else will) that we are in the midst of a sleep deprivation crisis. We all know sleep is important - it’s a natural occurrence without which no one could survive - but very few people appreciate its true power, and the vital role that it plays in both our waking and sleeping moments. Not to mention the affect it has on just about every aspect of our health (weight management, disease, mental illness, to name a few).

We all need different levels of sleep, and determining exactly how much is not as simple as just observing things like weight, height, level of activity or length of working hours - for example. It depends on so much more, from your current emotional state, your finances, your plans for the future, your dreams, your worries and concerns, your health, your genetic history, your living and sleeping arrangements, your diet - it goes on. As I have transitioned through different stages of my life, I’ve come to understand just how sleep can both help our bodies do good things, and prevent them from doing good things. As a model, I became aware of the importance of sleep and the effects of good and bad quality rest. If I slept well, I performed better on set, was more patient with people, was less affected by insignificant annoyances, felt better and more confident about myself, and felt fresher, brighter and more energetic and fun for those working with me. And if I slept badly, or not enough, my body made gave it away, through greyer, drier skin, enhanced shadows and tenderness under my eyes, puffiness, skin imbalances, a short fuse and premature fatigue. As a business owner, I have become aware of the seriousness of sleep in other ways. If I sleep well, I feel energised, more able to concentrate, more driven and motivated, more creative, more positive and clearer when I wake up, feeling free of any baggage or troubles I experienced the day before. If I don’t sleep enough, I notice I get more easily stressed, experience morning anxiety, feel helpless or unproductive, have less energy, worse concentration and am more irritable. The amount of sleep you need really depends on every aspect of your life at this very moment. Use your intuition to understand how much rest you need and why, and then make concious choices to make it happen.

"A problem difficult at night is resolved in the morning after the committee of sleep has worked on it" - John Steinbeck"

For a while now, I’ve been aware of how society is becoming more and more busy, and how we are becoming more and more proud about it. As a consequence, sleep has taken a back seat. It’s almost as if you are clearly not striving enough or achieving enough if you are sleeping enough. Arrianna Huffington refers to this as a ‘cultural dismissal of sleep as time wasted’. She points out that 'sleep deprivation as essential to achievement and success' has become the cultural norm. In a society constantly over-working, we complain about lack of time to complete our daily duties, and, in looking for something to cut, sleep is the easiest target. People feel sleep is a sacrifice of valuable time, but in fact when we sleep, we are far from doing nothing. The mind and body are busy whilst we sleep, both physically and mentally. On top of allowing our eyes, internal systems, muscles and joints resting, our neurological activity is also renewed and cleansed in ways you can’t even imagine. Many studies have shown that people are more alert and productive after a short nap or after adeduate sleep, compared to those who push through their fatigue and don't get enough sleep.

Sleep is a chance for our physical beings to rest, reset and restore. It's a chance for our inner beings to calm down, regulate, gain clarity and be peaceful, and for our cells to replenish, revitalise and reenergise after daily activity. In the modern world, many of us disregard sleep as a vital part of our wellbeing, seeing it as valuable time being wasted. However, we're just as busy when we're sleeping as we are when we're awake. And sleep is often just what we need to cure a bad day or realign negative thoughts. When we sleep, and when we dream, being out of conciousness we enter a world free from judgement, doubt and fear. We let go of the constraints and prejudices of the physical world. We connect to deeper dimensions which sometimes hold information of our inner life and our emotional and mental states, revealing a lot more about our lives, our thoughts, our desires, our worries and our circumstances, as well as coincidences and our connection with our pasts and our futures than we'll ever let our concious mind reach.

There are many factors that can contribute to disruption of sleep patterns, including loss and grief, worry, stress, nerves, fear, sadness, low confidence, feeling worthless, hopeless and depression can all affect how we sleep. On a more physical level, digestive issues, injury, pain, muscle damage, general discomfort, unsuitable or disruptive lighting, noise, smells etc, unsuitable or uncomfortable sleeping conditions (such as bed, fabrics, the freshness of the air), stimulative screens (such as using phones, laptops and watching TV right before you sleep can also make it harder for you to sleep properly. The light from computer screens, for example, has been correlated with the obstruction of the body’s production of melatonin - the sleep hormone that helps govern our internal body clock and regulates our sleep cycle. 

For me, I try to enforce consistent Wind Down Well rituals, to help me transition out of the day and into a deep sleep. I can't possibly know exactly what you need or what you have access to, but in sharing my rituals, I hope to inspire you to adopt your own, or re-evaluate your current ones. Rituals and routine - things you do consistently - are key to adopting healthy wellbeing habits fluently and effortlessly.

I use aromatherapy and light management to create a suitable space for my body and mind to calm down in. Things like candles (try the new range of candles now available as part of our Qnola offering), incense, low lighting and dimmed computor and phone screens if I can't get away from them completely, to prevent over-stimulating my mind. I also create a suitable space for sleep, which seems obvious, but is something I could have been doing a lot better for a long time. It doesn't stop at just a bed. A variety of textures and the colours of your bedding can also affect how you sleep, as well as the clothes you wear and the other things you see in the room. Muted colours, soft and smooth textures and temperature management to suit your personal needs can all improve the quality of your sleep. I also eat for good sleep. I don't eat big meals too close to bedtime, and I enjoy cleansing, liquid concoctions that are easy on the digestion, containing adaptogenic superfood powders such as chaga, he shou wu, mucuna puriens and herbs like rosemary and chamomile, which have relaxing and balancing properties. From time to time, I journal, writing or just thinking about positive aspects from the day and things I am grateful for, finding these things even in the worst kind of days. This helps to shut down my mind and encourages a more positive mood, avoiding focussing on negative things I will inevitably try to solve as my mind goes in circles. If I'm physically exhausted or still energetic, I stretch or practice restorative or yin yoga - even for just a few minutes - to release tension, ease pain, slow my breathing and vibrations and subsequently calm my mind, taking my focus onto my body and its movements and away from anything that's troubling me.

For anyone looking to improve their physical sleeping conditions, Drift Sleep have developed a mattress made from 100% natural wool. The all-natural sleep surface is temperature-regulating, allowing air to circulate efficiently, and providing a softer, gentler surface to sleep on than your average foam layer. With 4000 innovative pocket springs, the mattress provides a unique kind of comfort, improving your chances of a good nights sleep. Find out more here.


This post was created in collaboration with DRIFT.

Cushions - H & M
Bedding - IKEA
Tonic - Sunpotion
Knitted Joggers - H & M