THRIVE with Whole-istic Healing Co.

EPISODE 30 - MINDFULNESS PRACTICES WHILST EXERCISING

EPISODE 30 – MINDFULNESS PRACTICES WHILST EXERCISING
Following the blog and podcast ALL about exercise, I wanted to focus this week on MINDFULNESS practices to practice or utilise when exercising.
I believe there is a mind, body and spirit triad that exists so utilising mindfulness whilst exercising, can unveil a lot, as well as be an excellent strategy to bring them all into alignment.
Why is this good?
Opportunity to feel into where you are carrying tension; your shoulders, joints, jaw…and this presents an opportunity to reflect further into the WHY (My favourite word!)
Opportunity to focus on our breath; observe if it is shallow and laboured, or is it diaphragmatic and free flowing
Opportunity to focus the mind on specific focus areas vs allowing it to go off on a tangent of intrusive thoughts. By staying focussed in mindfulness whilst exercising, we can be practicing ‘meditation’ and helping to steer our thoughts towards perpetually higher vibration thoughts
Can improve focus
Can improve being ‘present’ right here in the now, which for me, is always the purpose of mindfulness. Forgetting about our future ‘to-do’ lists and what we ‘should or could’ have done; but truly immersing in the beauty that IS the RIGHT now…and the only actual reality of time (the past and future do not exist)
Exercise becomes a sacred time, where we are looking after our mind and body aspects and that time becomes a true investment in your wellness and vitality.
So, what are some ways we can practice MINDFULNESS whilst exercising?
Walking whilst taking in all the 5 senses (feel, touch, smell, taste and sight), becomes a ‘Walking Meditation’;
-5 things you can touch/feel
-5 things you can smell
-5 things you can taste
-5 things you can see
-5 things you can hear
Repeating a Mantra whilst your walking, and bringing your focus back to the mantra when you observe your thoughts drift away. Mantra’s such as ‘AUM’ or ‘HRIM’ or ‘RAM’, the vibration when said aloud, which is also a beautiful thing to do if able, are very VATA dosha The act of repetition and coming back to it, is not allowing our ‘monkey mind’ to digress onto all of our thoughts; single pointed focus to the mantra.
 
Listening to music and really immersing yourself into it is practicing mindfulness. Observe yourself drifting away from focus or attention, and bring yourself back to the music without judgement.
 
Practices like yoga, Pilates, weights and resistance training are excellent opportunities to tune into where you may be carrying any tension or weakness. Breathing into that and feeling into the WHY is something so powerful. Doing a BODY SCAN meditation whilst working out, can give you a picture of what is happening within your body and doing it whilst moving our vessel can show us more than what sitting at a desk or behind the wheel can reveal.
 
Stretching before and after exercise is important to minimise and prevent injury, but also a connection time to FEEL your body and do a body scan meditation. I am a firm believer of energetics and I believe our body never lies! I love the work of Louise Hay and have read her books since I was a small child…
Leaning and listening to our body’s whispers or loud roars, is such an important aspect of wellness to me. I always look into the physiology of what’s happening yes, but I always delve deeper into WHAT exactly is the wisdom within my vessel sharing…and I take heed.
Bracing our core, not ‘sucking our tummy in’ but stabilising our core, together with deep diaphragmatic breathing in itself feels like pranayama; breath work. We are taking considered and deliberate DEEP breaths in from our core, and breathing out deeply. This increases PRANA- the life force energy, and brings focus to our breath and diaphragm only; very much a mindfulness practice.
 
As you’re walking to feel your feet touching the ground with each step is very mindful. Feeling it within your shoe, the arch, the sole and toes; how does it feel with each step. Walking barefoot within nature is so deeply connective to the EARTH element which is nourishing our VATA
 
Switching notifications off if you’re listening to a podcast or music on your device is important! You don’t want unnecessary distractions whilst you are exercising; from a safety and mindfulness perspective. Dedicate the time and space that you deserve to partake in a mindful exercise practice. The world can wait…and I do encourage you to put the phone away, not to check messages or emails…they can all wait (unless it’s children care related, then put the ring tone on but all other notifications off)
 
Journal any intuitive messages that come up whilst you have been exercising; having a deep connection to your body, things pop up and journal anything relevant that comes up.
 
Stay hydrated; the best way to drink water from an Ayurvedic perspective is warm water (not icy or cold water) and whilst sitting down vs standing. If you take a seat or squat each time you drink water, then this is considered the best way for it to assimilate within our body. We also don’t encourage drinking large volumes of water within 30 minutes of eating, as it can dampen the AGNI, the digestive fire and reduce digestion.
 
Another strategy is to simply focus on your breath coming in and out of your nostril as you exercise. Literally the ‘INHALATION’ and ‘EXHALATION’ and nothing else.
 
Focus on a particular object within the room and take in all aspects of it; blocking out anything else you can see and thoughts that pop up.
 
Focus on finding a particular colour if you are walking; and just keep focussed on that single task…or a particular car model, or plant…whatever picks your fancy!
 
Count how many different bird types you see along your way
 
Count how many times someone you see looks at their phone!
 
If carrying a baby in a Baby Bjorn or carrier, focussing on the feeling of their breath on your chest, or their skin on your skin and focusing on that. This is not only deeply connective, but also practicing mindfulness.
 
I like weights where you follow a set routine as it gives me structure and I know exactly what I need to do, how many and for how long. This enables my mind to focus on the task at hand vs hap hazardly jumping from one exercise to the next.
The mindful moment or the pearl to practice this week, is to practice one of these that you resonate with…and see how your practice of exercise changes. I’m all about increasing efficiency, and if I can meditate whilst exercising or as I drift off to sleep, then I feel like I am crossing two things off my list; spoken like a real Type A personality type here!
I wanted to end this episode with a ‘WALKING meditation’. I will record a meditation for you to listen to whilst you are going for a walk and listen to it as often as you like. I want this to be another tool within your belt that you can utilise whenever you feel like it or remember.
So I will timestamp the exact start time in the show notes and you can scroll to that time exactly on your next walk!
(27.15) WALKING MEDITATION
 
 
 

EPISODE 29 - EXERCISE

Exercise is a pivotal part and a positive strategy to have within your ‘tool-belt’ for benefits to both your physical and mental health.
From the outset, I want to reiterate that when I speak of exercise, it is NOT from the space of;
encouraging weight loss (though appreciate the impact of markers such as BGL and lipids that reduced weight can impart on the system if there is weight to lose)
or harsh criticism towards our body, punishment for what we eat, to ‘work off’ calories to enjoy them, not from a space of having to ‘earn’ treats…
The energy of the above feels restrictive and limiting and I speak into this ENERGY behind exercise. (7.04)
Whereas the benefits for me as to what exercise can bring feel;
+ expansive
+ life giving
+ energy building.
I want this strategy to be coming from a PRANA (life-force energy) enhancing space, to utilise the bounty of our body and all the amazing things that it can do, in order to maximise how it operates and feels.
I want it to come from the space of GRATITUDE and UNCONDITIONAL LOVE for the vessel that we have.
(1.40) It is the ‘E’ part of my ‘ARMER Technique’
(12.53) WHY is exercise important?
+ Enhanced endorphins that assist in stress and pain relief (we have around 20 different ones in our body!)
+ Enhanced serotonin, which is a chemical required for mood, sleep, digestion, nausea, wound healing, sexual desire and more!
A study by the Harvard T.H Chan School of Public Health, found that running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%, which is incredible! (helpguide.org)
+ Enhanced oxygenated blood throughout the body; more energy and vitality
+ Enhanced muscle and bone strength (reduced risk of osteoporosis, arthritis)
+ Enhanced flexibility and balance (reduced risk of falls)
+ Optimum health outcomes; boosts HDL the ‘good cholesterol’, lowers triglycerides; overall improved cardiovascular health
+ Improves the quality of sleep (however ideally not completed within 90 minutes of sleep as per sleep hygiene tips)
+ Group exercise can improve socialising to bring fun and connection into your life!
(17.23) What is the AMOUNT we should exercise?
The Australian Government Department of Health recommendations or guidelines for 18-64 year olds state;
+ Be active on most, preferably all days of the week
+ Accumulate 150-300 minutes (2.5-5 hours) of moderate intensity physical activity or 75-150 minutes (1.25 to 2.5 hours) of vigorous activity each week
+ Do muscle strength resistance training on at least 2 days per week
There are different guidelines for over the 65 age group; the following links you can access the full set of guidelines with different age groups and specific recommendations:
healthresearch.com.au
https://www.eatmovelive.com.au/wp-content/uploads/2012/09/Physical-Activity-Guidelines-Australia.pdf
(20.35) What are the considerations during PREGNANCY and POSTPARTUM when exercising?
Visit for the most recent health recommendations pertaining to this topic:
+ https://www.healthdirect.gov.au/amp/article/exercise-and-mental-health
+ www.health.gov.au
The benefits of staying active during pregnancy have a plethora of benefits from this above link;
Preparing for labour and recovery
Lower risk of gestational diabetes
Less back and pelvic pain
Lower risk of incontinence
Better mental health, increasing a lower risk of postnatal depression
Safety points to consider in pregnancy and postpartum;
+ higher risk of falling; take care with balance and what exactly you are doing
+ anything requiring heavy lifting (lower back issues, pelvic floor and strain in the core region)
+ anything placing significant change in pressure (scuba diving or sky diving) should be considered
+ gives you any pain or discomfort; then stop immediately
It is IMPORTANT to;
+ stay hydrated
+ avoid exercising in hot weather, extreme humidity can make you sweat more and become dehydrated
+ avoid standing still or lying down for long periods
+ care in excess altitude; above 2000m
+ wear supportive shoes, non-restrictive clothing and a supportive bra!
I also believe that seeing a Women’s Health Physiotherapist is SO important to cater for our changing bodies during pregnancy and post-birth (our pelvic floor, supporting our lower back, our core). Our GP, OB, midwife are also excellent resources. Online practitioners such as ‘’Pregnancy with Physio Laura’’ have a wealth of resources to view.
(32.30) What if I haven’t exercised before?
(35.41) Exercise from an Ayurvedic perspective; different styles according to the VIKRUTI, as well as the PRAKRUTI
(41.34) Time of day to exercise from an Ayurvedic perspective, as well as with relevance to sleep hygiene strategies
(44.16) Concept of BURNOUT and the considerations to think of when thinking of exercise
(51.13) Breastfeeding and exercise
Check out this site for information: https://www.breastfeeding.asn.au/resources/exercise-and-breastfeeding
According to the Australian Breastfeeding Association, moderate exercise won’t affect;
-breastmilk supply
-levels of lactic acid
-important immune factors
-major nutrients, energy density, or major minerals
Intense exercise can increase lactic acid, but there is no evidence to suggest that breastmilk with an increased level of lactic acid will harm your baby.
(53.22) The important thing to note is to maintain adequate hydration; the risk of dehydration when breastfeeding when exercising is important; especially in hot and humid weather.
The recommendation whilst feeding (Raising Children Network) is 10 cups of water a day, but increases with humidity/hot days, as well as exercising.
Tips can include;
+ Look at your urine to determine if you’re getting enough fluids;
-it should be pale yellow; not dark urine which means that you need more water
+ Look at your milk production, is it changing?
+ Look at how you feel; postural/orthostatic hypotension (dizzy upon standing or rising?)
+ This is a helpful link about water intake;
https://www.betterhealth.vic.gov.au/health/healthyliving/water-a-vital-nutrient
(55.23) What are examples of LOW impact exercise?
(57.00) What is RESISTANCE training and WHY is it important?
https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits#health-benefits-of-resistance-training
(59.25) What are practical ways to incorporate exercise into life with kids?
(1.04) How can I enhance MOTIVATION?
+ set out clothes the night before
+ set routine may help; nut it out anyway despite what comes your way!
+ or be flexible if you’ve had a rough night; trudging through if you’re tired may predispose you to injury or a fall…so be kind to yourself and do it later in the day
+ rewards; say at the end of the week, or after reaching a particular goal…it is going to hit that reward centre and give you a DOPAMINE boost that will encourage you to keep reaching and moving forward!
+ mission Statement; a commitment statement to keep you accountable
+ get a PT if your budget allows for it?
+ have an outfit you want to wear as your motivation…it could be for your children, your health, to feel more comfortable and confident in your skin, for yourself…whatever it is; let it be sourced from something LONG lasting and a genuine reason that means something to YOU
+ look into your WHY, the energy behind it and forge forward
(1.06) Motivation when in the thick of depression and anxiety?
I would call into your tribe here, to best support you with exercise. Do it together! Make it fun, chat, listen to beautiful music, a podcast…if you can go alone if that would also bring you peace of mind, then ask your partner to be with the kids and go!
(1.09) Practice mindfulness as you walk; to help calm anxiety and act as a grounding and connective time in nature or with your body.
How?
Pay attention to your 5 senses; what can you SEE, FEEL, HEAR, SMELL and TASTE?
Feel the soles of your feet touching the ground with each step.
Listen and feel into your breathing; is it shallow, or fast, slow or deep?
Ask your soul to speak to you and to listen to what is being said.
Other things here to make it easier to take that literal first step include;
+ Set out the outfit the night before
+ Wear active wear throughout the day so that you are READY whenever you can incidentally exercise!
+ Plan the day as best you can with getting someone to help ‘cover’ you whilst you exercise, someone to go with you/to take you, do it with you
+ Give yourself a reward for doing it; celebrate the little wins!
+ Consistency. A little bit each day is so helpful and it ALL adds up!
It can take up to 66 days to establish a new habit; so slow and steady wins the race!
The more you do, the better you will feel, and the more you will be able to do more! Funny how it works!
xxx
Namita
 

EPISODE 28 - The ARMER Technique for PNDA

EPISODE 28 - The ARMER Technique for postnatal depression & PNDA
I write in my book ‘Shining The Light on PND – The Journey From Darkness To Healing From Postnatal Depression’ about this ARMER TECHNIQUE.
Acronyms are ALWAYS a helpful way to remember IMPORTANT points easily and succinctly; which is SO crucial when you are grappling with anxiety, insomnia and the not feeling yourself.
It is an acronym to help you get through and to THRIVE through this chapter (and remember it is only a chapter and not your entire book…I promise!)
 
ARMER Technique: (save and print so you can refer to it anytime! Stick it on your fridge, mirror or bedside table)
A sk for help from your partner, family and/or friend (SPEAK UP!)
R each out to health professionals for help (GP being the first port of call or your OB)
M ake a commitment statement to your recovery; helps to keep accountability AND reminds you of your WHY when things feel too much
E xercise; partake in postpartum stage specific exercise to enhance endorphins and general wellbeing and PRANA (life-force energy) in your body. Make it a daily priority; not for weight loss or exertion however
R est and partake in rejuvenation practices; we must rest our body, mind and soul.
Look into depletion post-birth, the VATA imbalance from an Ayurvedic perspective. We need to give time and space to nourish and replenish our body
 
(4.55) I briefly explain story and background to give context of all of this for those new to the podcast!
(8.53) Run through statistics of PND and PNDA as well as a whole list of symptoms
Symptoms can include but are NOT limited to;
Inability to concentrate or make decisions
Anger or frustration
Feeling no emotion or low and numb
Feeling teary or sad all the time
Lack of interest or pleasure in things normally enjoyable; even time with your baby
No motivation, no energy
Changes in sleep; sleeping too much or not able to sleep at all
Changes in eating; eating more or less than usual
No hope for the future
Feeling like you are unable to cope and things are too overwhelming
Feeling very teary or emotional
Feeling isolated, alone and disconnected from others
Having thoughts of self-harming or harming your baby
Anxiety
Heavy and clouded feeling in the head; cannot think clearly
Losing confidence
Fears of being alone or fear of being around people
Feeling like your baby does not love you or that you don’t love your baby
Inability to do regular everyday tasks
Disconnection from your baby and children; lack of connection and emotion
Inability to function which makes everything feel difficult and overwhelming
Feeling like there is no way out, stuck, no hope or nothing will get you out
Loss of joy, emotion and pleasure in things you normally love
(14.32) I speak into the motivation of WHY I wrote my book, devised this acronym, podcasts, blogs, meditations, children’s book etc., as well as the purpose behind the ARMER technique!
(15.27) Summary of the ARMER technique; and then I go into each aspect of it in detail below;
(17.18) A is for ASK for help from your partner, family and/or friends…I give you permission to SPEAK UP!
(20.20) R is for REACH out to HEALTH PROFESSIONALS
(25.12) M is for Make a COMMITMENT STATEMENT
(28.54) E is for EXERCISE; make it a daily priority and I speak into this from a scientific and Ayurvedic perspective
(36.29) R is for REST and partake in REJUVENATION practices
My genuine hope is that this is a ‘GO-TO’ technique to be known by anyone having or who has had a baby, so that the basic action steps to help move towards recovery can be remembered EASILY!
Action will allow you to move forward and to become one step closer to living your best life!
I invite you to visit our Whole-istic Healing Co. platform, which is a hub of information for ALL things #perinatalmentalhealth; with blogs, books and more!
The pearl to practice this week is to print the sheet and keep somewhere easily accessible and to share it with anyone who you feel may benefit.
Sending you all my love and strength
xxx
Namita

EPISODE 27 - 2023 GOAL SETTING!

EPISODE 27 –2023 GOAL SETTING!
SHOW NOTES:
This episode is ALL about setting goals for 2023!
Why are goals important?
They allow for your actions to have INTENTION.
They also provide; direction, focus and clarity.
They also allow an opportunity to check in on what IS and what ISN’T working, which is great!
I speak into the concept that whilst goals are important, I am mindful about not letting the present disappear in ‘hope’ of the grass being greener when X, Y or Z is achieved.
It IS about the journey; the small steps and not thinking that you will be happy ‘when’ something is realised, but only within the now.
What are mine that I have set?
I chat about the PDF downloadable worksheet (download here now!) that I have created to write through your goals. I find it clear and helpful…and I would love for you to set yours too!
I always segment my goals into MIND, BODY and SPIRITUAL goals, with action steps specific to those.
I then write my non-negotiables.
I then write my self-care strategies that I will ‘GO-TO’ or employ.
I remind myself of the signs that my body tells me through signs and symptoms and then lean into what it is telling me.
I then chat about my Summer musings and reflections!
What is your WHY behind your goal?
What is driving your need to fulfil this goal?
Is it from a space of lack? Not feeling enough? Feeling like it may compensate for something else?
What is the motivation?
I believe it is the energy behind the motivation and what DRIVES it, that is going to either feel GOOD or NOT…
What is going to make you THRIVE and comes from a heart centred space?
For example; meditation; is it coming from a space of feeling you are worthy to connect with your higher self, to switch off the information overload vs feeling like you ‘have to’ or have been ‘told to’. Both of these motivations feel very different.
What do setting goals allow for me?
For me, I need structure and routine somewhat. It grounds me.
I live a little bit compartmentally. I need little wins to feel like I am being purposeful and productive; not too much though…much like Goldilocks!
In time, I have come to give myself GRACE. I accept that our life is not ordinary and we have lots of balls in the air ALL the time.
I allow myself to put one step in front of the other.
For example, right now, my husband is overseas for business. I acknowledge that I don’t; need to be the best mum, have an immaculate house, ironed clothes, meals made from scratch, exercise to my capacity, work, maintain the businesses and do homework/sports/extra-curricular activities/comps/ tournaments etc.
I give myself grace…that I will do my best at any one time.
There is no one who will pat me on the back and say ‘Wow, well done Namita, you did ALL that in a day…everyday?’
Because there is no one to impress. There is no ‘end destination’ to have achieved or arrived at.
All that I can do, is be present. Observe how I am feeling; what my body, mind and soul is telling me and to do my best.
I grant myself the grace that I deserve.
So; in the spirit of sharing (from the downloadable sheet);
My 3 words for 2023;
Spaciousness (not filling every waking moment with an activity)
Vitality (energy, health, nutrition)
Abundance (time, purpose, service, connection and love)
My Non-negotiables
Exercise, journaling, meditation, reading, time and space for work which is my dharma.
Asking or paying for the help that I need.
Balance between alone time and connection time.
Signs from my body to observe:
Inflammation (watch my reaction to alcohol; respect my temple enough to not ignore her)
Carrying tension in my shoulders, shallow breathing, ‘holding on’.
Being in my sympathetic nervous system all of the time and being a slave to the imaginary time pressure that we subscribe to.
Self care strategies:
Acupuncture monthly, massage when needed, taking long baths, going to the ocean, silent coffees, phone off, T.V off, silence, pausing and reading.
The mindful moment of the week; is for you to sit with your thoughts and set out your goals…and put it somewhere you can refer to it regularly!
xx Namita
 
 

EPISODE 26 - GROUNDING GUIDED MEDITATION

EPISODE 26 – GROUNDING MEDITATION FINAL EPISODE FOR 2022
SHOW NOTES
This week is a short and sharp grounding meditation to help NOURISH and SOOTHE the nervous system.
One to tap into whenever you feel the need to.
For relaxation.
For grounding.
Light a candle….
Do it after having a bath…
Do it whilst sitting on the grass or in nature…
Whilst going for a WALK...
Drop the Scheduling…
Drop the ‘TO-DO’ lists…and just BE.
Step into the POWER and STRENGTH that lies within you…
 
I speak into GRATIUDE and my gratitude for the year that has been…and my WISH for the year that will be.
 
(10.11) I then walk you through a GROUNDING MEDITATION
 
I hope you enjoy
 
xx Namita

EPISODE 25 - TIPS TO GET THROUGH THE ’SILLY SEASON’

EPISODE 25 – TOOLS TO GET THROUGH THE ‘SILLY SEASON’
SHOW NOTES
Today’s episode I run through WHAT I have noticed within my body and system leading up to the ‘SILLY SEASON’…and the INSPIRATION behind this episode.
I also then run through 10 strategies to help you get through the SILLY SEASON with JOY…EASE…LIGHTNESS and use it as an opportunity to RE-SET and recalibrate!
 
(3.08) I run through what I have observed within myself
(12.35) I run through the 10 strategies as a summary
SCHEDULING VS OVER-SCHEDULING (14.02)
BOUNDARIES (17.47)
TIPS FOR ‘TO-DO’ LISTS (20.42)
OVERSTIMULATION (25.39)
ALCOHOL AND NUTRITION (29.29)
MOVE YOUR BODY (34.26)
REMOVE ANY GUILT; ANY EMOTIONAL TOXINS/’’AMA’ IN AYURVEDA (37.25)
DO ACTIVITIES TO SUPPORT YOUR NERVOUS SYSTEM (39.24)
USE THE NEW YEAR AS A WAY TO ‘RE-EVALUATE’ AND ASSESS YOUR LIFE/ ROUTINE ETC. (41.50)
CONNECTION (43.28)
(43.59) I then run through where to find the list of RESOURCES if you are feeling OVERWHELMED with PNDA, mood related conditions…and I run through some names of resources and the LINK to direct you EXACTLY of where to go
 
RESOURCES/SUPPORT LINK
 
I speak into NOT wearing a mask during this time…and that it is perfectly normal and OK to feel the way you do…this is a beautiful gentle reminder of WHO and WHAT you are, HOW MUCH you matter and some gentle words of encouragement to give you the strength to keep going
 
xx
Namita

EPISODE 24 - MIDWIFE GAIL ON ALL THINGS MIDWIFERY

EPISODE 24 – MIDWIFE GAIL FROM ‘THE NESTING HUB’
SHOW NOTES:
This week I cat with the wonderful Endorsed Midwife Gail Colquhoun from ‘The Nesting Hub’. We chat about ALL things pre-pregnancy, pregnancy and post-partum.
We unpick all of the aspects and benefits of CONTINUED MIDWIFERY care, as well as ALL the burning questions that I have always wanted to ask an amazing midwife as herself!
I have boxed Gail’s information and contact details, and then list ALL of her helpful resources that she mentions in our chat.
I hope you enjoy this episode and gain so much out of her brilliant wisdom and expertise, as well as feel her passion for what she does as much as I did!
x
Namita
 
BIO of GAIL COLQUHOUN:
Gail is an Endorsed Midwife and Clinical Educator at ‘’The Nesting Hub’’ - a holistic, family-centred, individualised pregnancy, birth, and postnatal service, based on the Northern Beaches of Sydney.
As an experienced and passionate Midwife, Educator and Researcher, she has a career that spans 24 years, both in her homeland of Scotland and for the past 10 years here in Australia.
With knowledge and experience in all aspects of prenatal, birthing, and postnatal care, in both hospital and home settings, and across public and private services,
Gail understands that every woman, birthing person, couple, pregnancy, birth & postnatal journey is different, and, as a midwife, she plays an integral part in providing safe, holistic & effective, evidence-based midwifery care, along-with support, advocacy, education, empowerment and understanding, across the continuum.
Credentials:
1998 - Diploma in Midwifery Studies (Merit) 2000 - Bachelor of Science in Midwifery (Distinction)
2020 – Masters’ Degree in Clinical Education 2021 - Prescribing for Midwives Certification, Endorsement Status and Notation on AHPRA Midwifery Registration which allows me to prescribe medications, and to carry out all clinical midwifery care (including home-birth) in a home environment, within my private practice, The Nesting Hub, having been issued with Prescriber and Provider Numbers, and it has allowed MIGA Insurance to be initiated.
The Nesting Hub; www.thenestinghub.com.au
 
LINKS:
https://gidgetfoundation.org.au
https://panda.org.au
https://www.cope.org.au
https://www.beyondblue.org.au
https://www.lifeline.org.au
https://www.breastfeeding.asn.au/
https://www.homebirthnsw.org.au/directoryhomebirthmidwives.html
https://www.homebirthaustralia.org
https://www.sms4dads.com.au/
https://beerandbubs.com.au
https://coreandfloor.com.au/
https://raisingchildren.net.au
 
USEFUL BOOKS:
Ina May’s Guide to Childbirth
Ina May Gaskin Ina May’s Guide to Breastfeeding
Ina May Gaskin Spiritual Midwifery
Ina May Gaskin Reclaiming Childbirth as a Rite of Passage
Dr Rachel Reed Active Birth  
Janet Balaskas Give Birth Like a Feminist
Milli Hill The Positive Birth Book
Milli Hill In Your Own Time
Dr Sara Wickham What’s Right for Me  
Dr Sara Wickham Gentle Birth
Gentle Mothering – Dr Sarah Buckley
The First Forty Days – Heng Ou
Baby on Board – Dr Howard Chilton
The First Six Weeks – Midwife Cath
Sleeping Like a Baby – Pinky McKay
 
PODCASTS:
Australian Birth Stories – https://australianbirthstories.com/podcasts
Midwives Cauldron – https://podcasts.apple.com/au/podcast/the-midwives-cauldron/id1523178579
The Great Birth Rebellion – https://www.melaniethemidwife.com/podcasts/the-great-birth-rebellion
Birthful - https://birthful.com/podcastinfo
Doing it at Home - https://diahpodcast.com/listen
40 Weeks Pregnancy Podcast - https://pregnancypodcast.com/week
Happy Homebirth - https://www.myhappyhomebirth.com/podcast-2
Pure Parenthood - https://purebaby.com.au/pages/pure-parenthood
Baby Talk - https://www.abc.net.au/radio/programs/babytalk
Mindfully - https://www.listennotes.com/podcasts/mindfully-abc-radio-Pu-wZtq3bB0

EPISODE 23 - THE POWER OF ’FAITH’ TO GET YOU THROUGH DARKNESS

EPISODE 23 - THE POWER OF 'FAITH' TO GET YOU THROUGH DARKNESS
This week’s episode is a short and sharp on, and is centred around the power of ‘FAITH’ to get you through the dark time.
I use the term ‘Faith’ loosely and it can be filled in with whatever term or aspect that resonates with YOU! It could be spirituality, mindfulness, nature…or a particular religious’ doctrine.
This episode is not designed to be controversial…it is not specific about a particular sect or designed to convert anyone!
It is simply speaking into harnessing this concept of faith in something bigger than ourselves, in allowing us to feel more internal strength and power.
It is something that I utilised during my experience with PND and it gave me the strength to keep holding on…and I still utilise today to internally fuel me.
I speak into many aspects of it…nature, music, dancing…anything embracing the ‘divine feminine’ and flow energy…this aspect of surrender and trust…and hope that it is a tool that you can call upon if and when you need it…or simply be a reminder that the tool of faith is there to access if it is something that you have used before…now may be a beautiful time to utilise it.
I hope you take something away from the episode!
Enjoy
x Namita
(0.20) I chat about how this episode is not designed to be controversial because that is not my nature or what I tend or like to do!
(1.47) It is speaking into this concept of having ‘faith’ in something bigger than ourselves…and I allow you to fill in the blank as to what that ‘something’ is
(3.07) I speak into MY personal experience and the feelings that I embraced at the time…this feeling of SURRENDER…TRUST…and how it made me feel inside
(5.41) I believe it is this mindful and beautiful INTENTION of faith that enables us to feel grounded…and helps to abdicate the pressure and stress of the situation
(6.03) I speak about NAMI; National Alliance on Mental Illness and I read out their take on spirituality directly from their website. This is the link below;
https://www.nami.org/Blogs/NAMI-Blog/December-2016/The-Mental-Health-Benefits-of-Religion-Spiritual
I also joke because my friends and husband call me NAMI too, which is short for Namita!
(8.06) I also speak into MUSIC and how the power of emotion, connection and the FEELING aspect of it is so powerful and helps this heart and brain connection.
The two artists that I speak of personally resonating to ME…and not necessarily you…are;
SNATAM KAUR
KRISHNA DAS (in particular the MA Durga song)
(13.05) I also suggest singing in the shower…dancing like no one is watching…essentially connecting to any soulful activity that is going to enhance this SHAKTI; this internal mother goddess power energy within…this divine feminine strength…and the HOW or WHAT may look different for each of us!
(15.38) I speak into doing and connecting with as many heart centred activities that bring joy, love, connection…this ‘spark’ of life so to speak!
(17.31) The PEARL TO PRACTICE this week, is that if you have utilised faith previously, to bring it out of your tool belt again…and practice it daily…reflect on how you feel after doing it daily for a week and compare it to how you felt the week before…do you feel better?
 
 

EPISODE 22 - SHOULD IGET A BLOOD TEST IF I HAVE POSTNATAL DEPRESSION?

EPISODE 22 – SHOULD I GET A BLOOD TEST IF I HAVE PND?
SHOW NOTES:
This week’s episode, I dive into all of the questions and musings about blood tests and postnatal depression…There a lot of ‘food for thought’ points and ponderings that I go through!
I dive into my full investigations with an Integrative GP, as well as an amazing resource by Dr Oscar Serrallach and direct you to his amazing book.
(0.52) I start off the conversation with the premise that I cannot demand anything from your doctor, as this is not the point of this podcast! It is planting a seed of thinking of it as an option; but not coercion from me at all!
(1.55) I chat about how baseline blood tests may indicate a ‘root cause’ for underlying symptoms; such as thyroid conditions, low iron or B6 as some examples
(3.49) Investigating alcohol use, drug use or misuse may be an underlying cause of anxiety and depression so looking further into the root cause can be so important
(4.25) Investigating adverse effects or side effects of medication may affect mood, for e.g. corticosteroids, so a pharmacist can help you with the investigations as well as your GP
(5.51) The importance of looking at the BIOPSYCHOSOCIAL aspects is so important and I dive into this further
(8.18) I launch into the ‘why me?’ ponderings and chat about this…and I write a lot about this in my book ‘Shining The Light on PND – The Journey From Darkness To Healing From Postnatal Depression’
(10.56) I go through my Integrative GP tests that I had and chat about my ponderings about them!
(14.14) I dive into the potentialities of my tests and were there predisposing deficiencies that made me a candidate for PND? Lots of musings!
(15.04) I chat about my curiosity of the link between PND and menopause anxiety and depression? Again more musings!
(17.08) I chat about Dr Oscar Serrallach’s book ‘The Postnatal Depletion Cure’. I heard about him after listening to him on the Melissa Ambrosini podcast and loved his findings and book! I encourage you to read it if you are interested in this aspect…highly recommend!
(18.57) I chat about the Ayurvedic perspective of balance after childbirth and the similar link to the findings of Dr Oscar Serrallach…all very interesting!
(21.05) I chat about my interest and curiosity into more research about ALL things biochemistry and pathophysiology in regards to perinatal mental health!
(21.42) My vision and hope for the future of PND with more research and understanding
Lots of thoughts and ponderings here; but hope you enjoy this episode!
 
x Namita
 

EPISODE 21- WHEN SHOULD I SPEAK TO A GP?

EPISODE 21 – WHEN SHOULD I SPEAK TO A GP?
SHOW NOTES:
This week’s episode is stripping down exactly when to see your GP. This is as a mother, father, grandparent or for a child, and I spell out exactly when to see a GP.
I also run through when to visit the Emergency Room (ER), what to do in an After Hours situation and also when to call 000 according to Ambulance NSW’s directives (these numbers are for Australia only!)
My passion is about enhancing health literacy and to share information to help you THRIVE in your life!
(1.20) I dive into my passion about enhancing health literacy within the community
(1.45) My hope is that this podcast can reach more people or those people that I may not necessarily have reached to help broaden health literacy
(2.17) Episode 11 was about ‘When to speak to a Pharmacist?’ and nutting out exactly what we do; so this episode is similar but about when to chat to your GP
(2.56) I also dive into what to do After Hours, when to go to the Emergency Department and when to call 000
(3.38) I briefly chat about different billing arrangements
(5.10) I chat about the benefit of establishing rapport with your GP and how it can help
(7.19) I chat about the great relationship I had with our family GP growing up and would love to have the same for our boys!
(7.41) The first is going to the GP when symptoms are not resolving either on their own, with medication, or are lingering and I go in deeper about this
(8.47) To go for a child under 2 or someone over 65 and the reasons WHY
(9.41) Trusting your gut instinct as a parent about your child and I delve into this
(11.21) My mantra is ‘If in DOUBT…CHECK IT OUT!’…I live by this and recommend this to all patient’s and apply it in my own home too!
(11.44) For chronic conditions
(12.12) For mental health; GP’s are an AMAZING first point of contact for this
(13.07) With parenting; any perinatal specific concerns, feeling low in mood and unable to cope, the GP is the best place to start the conversation
(13.48) I chat through some simple strategies to help you if you are seeing a GP for mental health; to help you get the most out of your appointment as well as to feel more comfortable
(14.13) When you find out that you are pregnant, a GP is a great place to go!
(14.49) Vaccinations (childhood and travelling) and injuries
(16.57) I chat about fevers, which is over 38 degrees Celcius
(18.01) Chat to your GP about symptoms that we may take for granted; they can be recurrent or longstanding but to not ignore them as we often do!
(18.53) I chat about chronic conditions such as diabetes and regularly seeing your GP to help you get the best outcome for your health so that you can THRIVE!
(20.30) I give women’s health and men’s health examples as to when to go to a GP
(20.57) I dive into GASTRO
(21.57) I dive into COLDS
(23.07) I dive into CONJUNCTIVITIS
(24.21) I dive into DEHYDRATION
(26.18) I chat about After Hours situation and where to go
(26.40) The Health Direct number is 1800 022 222
Their website is www.healthdirect.gov.au
(27.24) If you use social media, I recommend Dr Preeya Alexander from ‘’The Wholesome Doctor’’. She does amazing posts, live videos about trending topics and health concerns. She is also on Good Chef Bad Chef, so here is her link for a reputable GP that is in the space of social media!
Her instagram handle is ''thewholesomedoctor'
(29.13) I dive into when to go to the Emergency Room (ER)…in Australia
(30.01) I dive into the Ambulance NSW’s directives of when to call 000 (in Australia)
(31.00) Lifeline is 13 11 14
(31.17) The Poisons Information Centre is 13 11 26
(32.33) This week’s MINDFUL MOMENT, is to save the 3 numbers in your phone…you have 3 new friends now!
It also is to research GP’s around you and one that you resonate with if you have not got one already. It is easier to find one when you do not urgently need one so you can decide who may be best for you and your family.
 
Thank you so much!
x
Namita