Wellness Centre The

(CASTLE QUAY)

...Bring Balance To Your life…

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Introduction The Heart of Wellness... Page 3

Alternative Therapies Page 6

Buteyko Cranio-Sacral Therapy Rebalancing Bodywork Reflexology

Hydrotherapy Page 13 f l o a t S P A - p u r e r e l a x a t i o n

Massage Page 17

The Benefits of Massage...

Medical Aesthetics Page 20

Skin Correction & Rejuvenation - Maintaining

Natural Expression

Mental Wellbeing Page 23 Psychology (Mindfulness Guidance) Psychotherapy (Help is at Hand)

Nutrition Page 29

Why Nutritional Therapy..?

Skin Care Page 31 Why Dermalogica…?

Wellness Studio Page 34 Guest Lectures Mindfulness Workshops Yoga & Pilates

Price List Page 37

Wellness Membership

www.the-wellness-centre.com

Most of us have heard the word ‘Wellness’ used in different contexts in recent years, but what does it actually mean…? Is it an emotion or a feeling…? Is it a place…? Is it something that can be found or achieved…? The truth is that wellness means different things to different people. Medically it is defined as: health & freedom from disease. But surely wellness can’t simply just be the absence of disease..? Complementary Medicine defines it as: a healthy balance of the mind, body and spirit that results in an overall feeling of well-being. In a nutshell Wellness is really about trying to achieve and maintain balance in one’s life. It is however important to realise that very few of us (if any) ever live a purely linear

existence. Most of us live rather more dynamic and variable lives due to the fact that life by it’s very na tu re i s changeab l e and unpredictable. As such our lives can from time to time be thrown of course, and/or out of balance. Often a ‘catalyst moment’ or situation outside of our control may unfold in our lives, which can act to pull us off course and into a state of dis-ease. For some it may be physical e.g. (physical trauma, disease, etc.). For others it may be emotional e.g. (abuse, anxiety, depression, divorce, etc.), and for others still it may be spiritual e.g. (bereavement, losing faith, etc.). Often stress (mental, social, chemical, etc.) accounts for much of this imbalance. Whatever the cause, the end result is often the same… We become imbalanced and ultimately ‘ill health’ is allowed to slowly creep into our lives. The good news is that most, if not all of us possess the ability to change, to meet life’s challenges head on and choose to live better, happier and healthier lives, which can lead us back into a state of ‘well-being’ again. We all have things in our lives that we know we should or could be doing… i.e. (stop smoking, exercise more, be mindful and/or meditate, eat healthier, love harder,

get a massage more often, see your Chiropractor, have more fun, etc.). So many of us go through life feeling helpless and/or not recognising that we can all make choices to improve our lifestyle on a daily basis. Just think if you made just one change today, how much better life could potentially be tomorrow. Many people often however make the mistake of focusing on short term solutions for long term problems.

In Debt = Work more hours. In Pain = Take some pills.

Overweight = Go on a diet. Stressed = Take a vacation. Unhappy = Indulge in ???

Whilst some of the above aren’t necessarily bad ideas, they are however often only temporary solutions, to long term problems which can repeatedly take us off course over and over again. Equally focusing on just one element of our lives can as a consequence allow other areas of our lives to be neglected and to drift towards imbalance. We have all heard the saying ‘Too much of a good thing…’ for a reason.

When we accept that our lives are in a constant state of flux, we can equally accept that we need to regularly employ measures to counter life’s challenges and maintain balance. Just because we are balanced today does not necessarily mean we will be balanced next year, next month, or even tomorrow…? Wellness is not something that is just given, it is something that needs to be earned and those who achieve it are truly blessed. But let’s face it, none of us are born with a tool box and a manual of how to get through life unscathed. Recognising this fact we were determined to try and help. As such in recent years our centre has evolved and grown rapidly to become a ‘Wellness Centre’ of excellence. Our growing team of handpicked health professionals now offers a multitude of therapies and services to help you achieve your health and well-being goals… We don’t pretend to have all the answers, just the right people with the right tools to help you bring balance back to your life (whatever that may be).

Alternative Therapy Acupuncture ∙ Buteyko

Craniosacral Therapy ∙ Reflexology Rebalancing Bodywork

Skin Care

Dermalogica (Face Mapping & Facials) Tinting ∙ Waxing

Chiropractic

Mainstream ∙ McTimoney ∙ Animal Care Spinal Health Checks ∙ X-Ray Referral

Hydrotherapy

Float SPA (Floatation/Sensory Deprivation Therapy)

Nutrition

Diet & Blood analysis ∙ Nutritional guidance Weight Loss

Massage Therapy

Aromatherapy ∙ Deep Tissue (Sports) Facial ∙ Remedial ∙ Hot Stone

Indian Head ∙ Pregnancy

Mental Wellbeing

Anger/Stress Management ∙ Counselling Services

Psychology ∙ Mindfulness Guidance

Wellness Studio

Yoga ∙ Pilates ∙ Sports Therapy Guest Lectures

If you want to feel more balanced, young-er, stronger, faster, healthier, more flexible, more relaxed and less tired… then our centre and our team is definitely the right choice for you, your friends and your family for whenever you are ready to let true health and well-being back in your life. For more information about our cen-tre and the many services we have to offer please visit.

www.the-wellness-centre.com Adrian C. Luckhurst - Managing Director

A L TERNAT I VE

THERAPY

The Buteyko Breathing Technique is fundamentally different from other breathing techniques. It was designed by a Ukrainian medical doctor, Dr. Konstantin Buteyko, in the 1950s, to restore healthy, automatic breathing by improving efficiency of breathing, bio-chemically and bio-mechanically. It is not about deep breathing - it is about efficient breathing-taking in the right amount of air for our metabolic needs means rebalancing the amount of oxygen and carbon dioxide in our bloodstream, maintaining a healthy blood pH so that we have optimal oxygenation of the tissues. Buteyko is one of the few breathing techniques which has been extensively tested in a medical setting (see clinical trials) and has been proven to be a natural, safe and effective way to relieve and eliminate the symptoms of stress, asthma, allergies, sleep apnoea, panic attacks, sinusitis, hay fever, chronic colds, flu and bronchitis, snoring and some types of emphysema. It is my intention to share the simplest, most inexpensive yet effective natural strategies to help you optimize your health, and it doesn't get any simpler or more

affordable than learning to breathe properly. The Buteyko Breathing Method-named after the Russian physician who developed the technique is a powerful approach for revers-ing health problems associated with improper breathing, the most common of which are over breathing and mouth breathing. When you stop mouth breathing and learn to bring your breathing volume toward normal, you have better oxygenation of your tissues and organs, including your brain. Factors of modern life, including stress,

processed foods, the belief that it is good to

take big breaths, and lack of exercise, all

increase your everyday breathing. Typical

characteristics of over breathing include

mouth breathing, upper chest breathing,

sighing, noticeable breathing during rest, and

taking large breaths prior to talking. Dr.

Buteyko discovered the method as a result of

trying to address his own dangerously high

blood pressure at the age of 26.

"His expected life span was about one and a half

years." "His systolic over diastolic was 220/110,

which is indicating very high blood pressure... [An

idea came into his mind that possibly how he was

breathing was contributing to his high blood pressure.

So, he started learning how to calm down his

breathing to bring it toward normal. And the aches

and pains of different symptoms that he had, he found

that they were reducing quite quickly. It was on that

basis then that he looked to the theoretical research

that was available at the time. And then he started

applying it to his patients. That's how he developed the

method."

Buteyko

How the Buteyko Method Might Benefit Your Health

Besides asthma and hypertension, there are many other areas where the Buteyko Method is useful, such as anxiety and sleep apnea. How you breathe affects the oxygenation of your organs. The detrimental effects of mouth breathing, hyperventilation and over breathing are well documented. Up to 50 peer reviewed papers of the importance of nose breathing can be found on the Buteyko Clinic's website.

The Buteyko Method is built upon the

premise that you survive on food, water,

and air. Naturally, the quality of each is of

utmost importance, but when it comes to

air, few consider the quantity of air they

breathe as a having such an enormously

profound health impact.

Interestingly, processed foods, which tend

to acidify your blood in an attempt to

maintain normal pH, will also make you

breathe heavier. This is because one of the

roles of carbon dioxide, which is in your

blood, is to regulate pH. Besides water, raw

fruits and vegetables have the least impact

on your breathing, followed by cooked

vegetables. Processed, high protein and high

grain meals have the greatest adverse effect

on the way you breathe.

The Buteyko Method teaches you how to

bring your breathing volume back toward

normal or, in other words, to reverse what's

called chronic hyperventilation or chronic

over breathing. When your breathing is

normal, you have better oxygenation of

tissues and organs, including your brain.

Rhinitis, which involves nasal congestion and

runny nose, is a very common cause of mouth

breathing. This in turn is associated with

increasingly troublesome problems, including:

Fatigue

Mood disorders

Snoring and obstructive Sleep Apnea

ADHD

What is Cranio-Sacral Therapy..?

Cranio-Sacral therapy is a very gentle

and relaxing alternative therapy which

can help with a wide variety of

problems from chronic pain conditions,

structural problems through to

emotional issues. Many chronic or long

term problems (many of which have

reluctantly been accepted as incurable)

can be eased through this approach.

The therapy involves gently palpating

the skull and specific spinal regions to

assess the natural cranial-sacral ‘rhythm’

in the body. Each practitioner is trained

to detect the rate of expansion and

contraction of the cerebral spinal fluid

(CSF), which flows around the brain

and spinal cord to nourish and protect

it. It is understood that restrictions

found in these regions can lead to

dysfunction in the central nervous

system, which in turn can cause a wider

dysfunction within the rest of the body.

Cranio - Sacral Therapy

Through the very gentle approach of

Cranio-Sacral therapy the body and mind

are assisted in getting to a very relaxed

and ‘safe state’ of being. Once in this safe

state a person's system is able to recog-

nise and focus on these restrictions or

dysfunctional areas and subsequently let

them go. Cranio-Sacral Therapy can also

be a very good way of getting back to a

calmer, healthier way of being that can

reset old stress patterns. Whilst we cannot

escape the pressures of modern life, we can learn

and be helped to react to them in different ways.

As a mother of two and from practical

experience our therapist also enjoys

working with babies and parents, helping

with the effects that birth has on infants,

and most adults. The compressive and

strenuous process of birth, whether it be

natural or caesarean, normally has an

significant and long lasting effect on the

new born child. Whilst an infants body is

designed to adapt for protection during

the birth process i.e. (contorted spine,

compressed skull, etc.), the process can

often lead to a series of childhood

conditions, which can persist or worsen

in later life if left untreated. Cranio-Sacral

Therapy is one of the few therapies that

deal with this type of trauma.

What is Rebalancing Bodywork..?

Linnea is also trained in the skills of

‘Rebalancing Bodywork’, which can

help those seeking a return to harmony

and wholeness, and to experience these

more consistently and fully in their

lives. In a session of rebalancing

practitioners focus on restoring a

cl ient ’s ‘Wellbeing’ . The main

assumption being that health is NOW,

and that health is already present.

Practitioners work on the principle that

the human body is continuously

organising and recreating itself, and that

it is not simply a matter of ‘fixing

someone’.

Each individual s already a perfect expression

of Life as he or she is. Sometimes however

assistance is needed in realigning and

bringing ourselves ‘back into balance’

due to an underlying physical injury,

stress or imbalance.

The tools used in this therapy are a

mixture of:

- Joint mobilisation (to create

movements in joints and our fluid

body).

- Deep tissue facia work (to stretch and

release tight muscles and its

surrounding tissue).

- Cranio-Sacral Therapy (to access

deeper levels of relaxation through

fascia unwinding and dealing with

unresolved traumas and tension).

Rebalancing Bodywork

Reflexology is a deeply relaxing holistic therapy performed on the feet and hands, using special techniques and manipulations applied to specific areas called 'reflex points'. Reflex points are arranged in such a manner that a map of the body can be found on the feet, with the right foot corresponding to the right side of the body and the left foot to the left side of the body. Reflexology is based on the principle that the body is divided into 10 equal and vertical zones ending in the fingers and toes. When the body is in a state of imbalance, particularly after illness, injury or stress, these vital energy pathways/zones become blocked, preventing the body from functioning effectively. For example, if a client has back pain, the arches of the feet are manipulated, and if he or she is suffering from headaches, nausea or insomnia, tender areas in the web between the thumb and forefinger are squeezed or pinched.

The aim of a Reflexology treatment is to treat the whole person rather than just the symptoms of disease, working on both a physical and emotional level and to induce a state of balance and harmony. It does this by releasing any blockages, restoring the flow of energy and therefore stimulating the body's own ability to heal. Although reflexology is a remarkably soothing and relaxing experience, it is not a foot massage. It is a therapeutic modality that provides tremendous benefits when used alone or in conjunction with other treatments or services. Clients at The Wellness Centre (Castle Quay) have had particularly good results with Reflexology for the treatment of a n x i e t y , h e a d a c h e s , i n s o m -nia, digestive complaints, and other conditions in which stress plays a role. Circulatory problems in the lower extremities and throughout the body also respond well to this therapy. Because Reflexology is so effective at promoting relaxation and an increased sense of wellbeing, our Therapists at The Wellness Centre (Castle Quay) often prescribe it in conjunction with other pain-relieving and health-enhancing therapies.

Reflexology

Reflexology is a suitable therapy for people of any age and can help relieve the symptoms of a wide range of conditions including:

Anxiety - Arthritis - Chronic pain - Circulatory problems

Constipation - Diabetic complications

Digestive disorders - Fatigue - Fibromyalgia

Headaches - Foot pain - Insomnia

Menopausal discomfort - Neuropathy

Premenstrual Syndrome (PMS)

Sciatica - Tension

F l oa t

SPA

We at ‘The Wellness Centre (Castle Quay)’ are very proud to present the first Float SPA in the U.K.

Floatation Therapy is a scientifically proven, time-efficient method of unwinding, soothing your body, and regenerating from the daily grind. Floating is a means of intense relaxation, based on the perfect state experienced in our foetal existence. The beneficial effects of floating mimic those found in nature (the Dead Sea in Jordan), known for its high salt concentration, attracts thousands of visitors each year to relax and treat various medical conditions by immersing themselves in the water. A floatation pod combines this natural healing phenomenon with modern technology, making it accessible in an urban environment.

Floatation Explained

Floatation therapy is a powerful stress relief and wellness tool, offering multitude of physical and mental benefits. During a floatation session, the client rests within a sensory-controlled environment, floating on the surface of warm water (36° - 36.5°), which is super-saturated with Epsom Salt (MGSO4). This experience is both highly nourishing for the skin, and deeply relaxing and rejuvenating for the body and mind. It reduces harmful stress hormones, alleviates pain and tension, and stimulates the release of beneficial endorphins within the brain. When all external stimuli are removed, the human brain goes into what is called the ‘Alpha’ or ‘Theta’ brainwave state. This is the state which directly precedes sleep, and is similar to the state induced by relaxation training, hypnosis, meditation, yoga and massage, both from a psychological and physical perspective. One primary result of floating, is allowing the client a short amount of time to be free from the effects of gravity. Muscles and joints are relieved of their load, enabling them to relax completely. While floating, the body is in a state of weightlessness, due to the water’s high Epsom salt concentration, which allows the client to float effortlessly on the surface of the water. Each floatation pod blocks all

Floatation Therapy

f l o a t S P A

p u r e r e l a x a t i o n

noise and light, thereby creating an atmosphere free of any distractions, resulting in complete physical and mental unwinding. The fewer distractions there are, the more intense the regenerative effect on the body. This weightless, stimulus-free environment frees the brain from the constant task of orienting the body in space (proprioception) and processing sensory input. By creating a kind of neurological gap, the brain and nervous system are automatically redirected to the task of deep relaxation and restoring balance (homeostasis) in the mind & body.

Benefits of Floating

University research has confirmed the anecdotal experiences of people taking part in floatation: dramatic reduction in circulating stress hormones; downshifting of the mind from normal waking consciousness (beta state) or hyperactive consciousness (gamma state) to a more serene and meditative state of conscious (alpha or theta state); holistic balancing of the body and mind; as well as noticeable physical benefits to nearly every organ of the body. However, individual results may vary. A single floatation session yields immediate benefits. The detrimental effects of stress on the body are dissipated: tense muscles relax, and the mind is able to let go and relax into a state of deep calm. These

effects can last for days or weeks, and successive floatation sessions have cumulative effects.

Target Audience Floatation Therapy is for almost everyone…! Anxious & Stressed People - whom

wish to achieve a deep state of relaxation and counter anxiety, stress, and/or depression..?

Athletes - whom wish to gain a competitive edge over their opponents..?

Business People - whom wish to de-stress, re-gain their energy and/or cultivate more creativity in their business..?

Injured People - whom suffer with aches, pains, and/or musculo-skeletal conditions..?

Students - whom need to rest their brains and wish optimise their memory..?

Tired Employees - whom need to re-charge their batteries from time to time..?

Floatation Therapy in some rare instances may prove unsuitable for people suffering from specific health conditions e.g. (severe skin conditions, schizophrenia, panic attacks, etc.). As such if there is any concern we would recommend consulting with your G.P. prior to booking.

Hygiene

The Float SPA® system provides unparalleled hygiene, essential for customer satisfaction. Before and after every client session, the total volume of water is cleaned twice using several different methods i.e. (chemical filtration (Hydrogen Peroxide

(H2O2)) , mechanical filtration, Ultraviolet filtration and air filtration). Even when the Float SPA is not being used it automatically circulates and cleans the water several times a day. The pod’s surface antibacterial sanitary acrylic, and the disinfection performed on the inner surface of the float tank after each session provides an ultra-clean & safe environment for the perfect relaxation experience.

The designers at ‘float SPA’ have engineered their floatation pods to induce maximum relaxation and rest. They envisioned the units looking like pebbles lying on a sandy beach. Nature, serenity, balance and harmony are notions that come to mind upon admiring the Float SPA’s interior and exterior design. Warm and comforting earth tones, organic forms, natural materials and soothing scents are used to contribute to the total relaxation experience.

MASSAGE

A Powerful Ally There's no denying the benefits of massage and the healing power of human touch. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen. Experts estimate that upwards of ninety percent of disease is stress related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast-paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:

Decreased anxiety.

Enhanced sleep quality.

Greater energy.

Improved concentration.

Increased circulation.

Reduced fatigue. Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance massage can provide, often can be just as vital and valuable as the more tangible physical benefits.

Profound Effects In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

Arthritis sufferers note fewer aches and less stiffness and pain.

Asthmatic children show better pulmonary function and increased peak air flow.

Burn injury patients report reduced pain, itching, and anxiety.

High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones.

Premenstrual syndrome sufferers have decreased water retention and cramping.

Pre-term infants have improved weight gain.

Research continues to show the enormous benefits of touch which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing massage, and as such it is becoming an integral part of hospice care and neonatal intensive care

units. Many hospitals are also incorpora t ing on-s i te massage practitioners and even spas to treat post-surgery or pain patients as part of the recovery process. Increased Benefits with Frequent Visits Getting a massage can do you a world of good. And getting massage frequently can do even more. Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for massage at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs. What exactly are the benefits of receiving massage or bodywork treatments? Below is a list of just some of the conditions that massage can offer benefits for:

Alleviate low-back pain and improve range of motion.

Assist with shorter, easier labour for expectant mothers and shorten maternity hospital stays.

Ease dependence on medication.

Enhance immunity by stimulating lymph flow, the body's natural defence system.

Exercise and stretch weak, tight, or atrophied muscles.

Help athletes of any level prepare

for, and recover from, strenuous workouts.

Improve the condition of the body's largest organ, the skin.

Increase joint flexibility.

Lessen depression and anxiety.

Promote t issue regenerat ion, reducing scar tissue and stretch marks.

Pump oxygen and nutrients into tissues and vital organs, improving circulation.

Reduce post-surgery adhesions and swelling.

Reduce spasms and cramping.

Relax and soften injured, tired, and over-used muscles.

Release endorphins and amino acids that work as the body's natural painkiller.

Relieve migraine pain.

‘Let the benefits of

massage into your Life.’

MED I CA L

AE S THET I C S

Skin Correction & Rejuvenation Maintaining Natural Expression

www.dermala.co.uk

Medical Aesthetics is multifaceted and encompasses the ‘Art of Beauty’ and skin amelioration through a systematic scientific foundation. DERMALA provides a confidential and discreet service, via a subtle, holistic approach, delivering safe, effective anti -ageing & skin r e j u v e n a t i o n t r e a tm e n t s a t The Wellness Centre (Castle Quay) for both women and men, teenagers and adults. Our mission is to give you solutions for your skin concerns, enabling you to achieve a ‘refreshed look’ whilst maintaining natural expression.

A proven range of Non-Invasive Facial and

Skin Rejuvenation treatments are available:

Teenage Acne or Adult Acne

Scarring

A ‘lack -lustre’ complexion

Stretch Marks

Wrinkles and Ageing Skin: Face, Neck, Décolletage

Lost volume: Face, Lips, Hands

Tooth discolouration

www.dermala.co.uk

Dr. Kealey Harding (an experienced medically trained professional in Medical Aesthetics)

will during your Free Consultation (confidential & in-depth) discuss with you:

• What you are looking to achieve and your expectations. • The range of treatments available to you. • How your chosen treatment works. • How many treatments we recommend for you. • Advice on how to make your chosen treatment work for you and

your lifestyle. • An at home regime that will compliment your treatment plan. • The cost.

“During your consultation and treatment, plenty of time will be allowed for discussion.

Rushed decisions are discouraged.”

Professional pre and post treatment care will be tailored precisely to your needs, helping you look your best,

every single day. For further information and in-depth explanation of all treatments please visit

www.dermala.co.uk

M ENT A L

WE L L B E I NG

Modern Life is anything but Simple. We are in an age of expansion not seen before and it doesn’t look like it will slow down anytime soon. We juggle multiple roles, chase our never ending to do lists and many of us are entrapped in the web of technology as it advances and expands and intrudes into every corner of our existence, where not even the bedroom or the bathroom provide solace, anxious we’ll miss the latest blog or txt or ‘like’. The expectation we place on ourselves and those imposed upon us have never been greater - and the very things that may serve to help us maintain balance including solitude, down time, ordinary pleasures, connecting with nature and true connection (no device) time with family and friends are fast becoming redundant in our over stimulated, distraction laden daily lives. As we re-assess this relationship with our digital devices, our distraction and our hyper stimulation, the popularity of tools and techniques to counteract and balance our life experience include traditional practices like meditation, yoga and the rapidly expanding movement of mindfulness and mindful living. Dr Jon Kabat-Zinn, creator of The Centre for Mindfulness defines mindfulness as,

“paying attention, on purpose, in the present moment, non-judgementally and ….. as if your

life depended on it”!

Other definitions include ‘a state of active, open awareness on the present’, ‘attention to the here and now’, and of course Chiropractically ‘PTC’. Mindfulness as opposed to a ‘state of being’ is more a practice, an active and constant re-direction of awareness, a way of re-connecting with your life as it is, right now in this very moment. Benefits of this practice include a wiser relationship with what’s going on in our lives rather than being at the effect or at the mercy of everything going on around us, including our relentless thoughts, emotions, reactions and our judgements. Traditionally the most common uses for mindfulness practice related to relaxation, stress reduction and spiritual advancement, and was widely used in conjunction with other practices including yoga and meditation. However, more recently mindfulness practice on its own has enjoyed increasing profile and popularity with CEO’s, in the corporate world, amongst celebrities, sporting stars and many educational institutions. So although the benefits of practicing mindfulness are exponential - including stress reduct ion, better mood regulation, increased immune function, happier relationships, increased creativity, better productivity, reduced sicknesses, higher energy, lower feelings of anxiety or worry - the actual practice of mindfulness often eludes us as we rush through our days, chasing our to

do lists and being entrapped by the ever expanding distraction machine of technology. Thankfully daily mindful-ness practice does not require you to remove any of these obstacles and doesn’t have to have you to sitting motionless with your eyes closed for hours at a time. Practicing mindfulness every day, even for just a few minutes, works so effectively because every time you focus on paying attention, you strengthen your mind and develop the ability to increase your focus, your resilience, your ability to bounce back and you deepen and soften your connection with yourself and others. This makes for a highly effective and much happier you. Here’s a few great techniques that have brought amazing results for others and most of them take less than a minute: Pause Just simply pause - Pause before you move, pause before you speak, before you eat, before you rush from one activity to the next. Pause before you lay hands on your people, pause before you take your hands away. Just pause whenever you think of it.

Where’s your tongue? Notice where your tongue is sitting in your mouth in this moment. There is some evidence that suggests that if your tongue is jammed against the roof of your mouth, it’s a sign that your stress system is switched on. Notice where it is and just focus on releasing it and allowing it to sit gently behind your teeth - this practice will not only strengthen your mindfulness muscle and deepen your awareness and connection with your body, but may also cool your stress system down momentarily. And if your tongue is sitting behind your teeth, just pause and notice it there. Introduce Novelty Remember the novelty of first learning to drive, or driving on the opposite side of the road, or learning a new technique, or a new job. Novelty is a great way to increase our awareness and heighten our ‘pay attention’ focus. Introducing novelty to everyday routines are a really simple and effective way to strengthen your mindfulness muscle. Simple things like brushing your teeth with your opposite hand, getting out of bed on the opposite side, driving a new route to work, lengthening your stride when walking or my favourite, when you hug another person, hug ‘left to left’ or heart to heart. This practice, requires greater levels of awareness and therefore strengthens your capac i ty for mindfulness. The benefits of which we all now know.

3 Seconds is a long time In all my years of teaching mindfulness, there is one practice, the results of

which continue to astound me and those who choose this practice. Next

time you hug your partner, your children, or someone you love, pause and

hold this connection for the long count of 3. This practice has been shown

to be especially effective with lovers when the 3 second count is applied to

the ‘hello’ and ‘goodbye’ kiss. Trust me, give it a go - I promise a deepening

and softening of your connection with each other over time. And, it’s fun!

For more information on Mindfulness, Psychology or our Wellness Studio please visit our website www.the-wellness-centre.com

The aim of psychotherapy is to allow you to explore how you think and feel i n a c a l m , s a f e , a n d n o n -judgemental environment. It is not about being told how to live your life or for someone to give you advice. You are free to talk about what is important to you. There is no formula to Psychotherapy, and a therapist will work with you according to your needs. Although they may not have first hand experience of your s i tuation, they wi l l not make assumptions about how you feel or expect you to behave in a certain way. You can be as honest with your therapist as you are able to be. Psychotherapy can be enormously liberating. In everyday situations, many people struggle to say how they really f e e l . E v e r y o n e h a s be e n i n conversations where they have said that they felt 'fine', when in actual fact they felt anything but. In the therapy room, you can say how you are really feeling, and if you don't know what you are feeling, then that is ok too. "The purpose of psychotherapy is to set people free" Rollo May.

Other benefits of Psychotherapy may also include less anxiety, clearer life

goals, a better understanding of yourself, improved relationships and communication. Psychotherapy is not a magic solution, but it does deal directly with your symptoms. You and your therapist will look at where your beliefs and ideas come from and evaluate how useful these are to you as an adult. If you do choose to change them, your therapist will help you to do this by offering you alternatives and support to help you with your new beliefs. With greater understanding, you will feel empowered and become more conscious of your thoughts and actions.

FAQ’s with Sarah Lee

What issues can therapy help with? Therapy can help with many issues. I am available to work with issues such as bereavement, injury or illness, mild depression, family or relationship issues, anxieties and phobias, work related problems, challenging life changes, stress and mild post traumatic stress, issues of sexuality self-image and identity. Do I need a specific issue to come to therapy? Not at all. Some people come with a specific issue, such as a bereavement and some people come with a general feeling of unhappiness or depression. Some people simply come to therapy to find out more about themselves and understand how they (and others behave).

How should I choose a Therapist? You may wish to contact and meet with several therapists before making a decision. The relationship between client and therapist is at least as important as the therapy so it's vital that you feel comfortable with your therapist. What will happen in my first session? In our initial consultation, which will last approximately 30 minutes and is free of charge, we will discuss your reasons for coming to therapy and your expectations. You will also have the opportunity to ask me any questions you may have. We will also discuss practical matters such as appointment times, frequency and duration of therapy and costs. How long should I come to therapy for? After our initial session and agreeing to work together, I normally ask clients to commit to 6 sessions, which gives us time to get to know each other and work together. Thereafter we can discuss how to proceed. People have psychotherapy for weeks, months or even years; there is no set prescription. How am I protected as a client? I adhere to the EUROCPS code of ethics, which is available on request. I also have professional indemnity insurance and am in regular supervision. Of course I am always happy to discuss any concerns you may have regarding our relationship but if this is not possible, there is also an official complaints procedure.

What about confidentiality? All sessions are confidential. If however, you are at risk of harming yourself or others or if a crime has been committed, I may be required to inform the relevant authority. In these rare cases, I would aim to discuss the situation with you first. As I am also in supervision, clients are discussed on a no name basis in a confidential setting with a qualified supervisor. This is standard practice to ensure I continue to offer you the highest level of service. Should you have any concerns regarding confidentiality, I will be happy to discuss them with you. For more information please call… (01534) 633060 Mobile: 07829 987078

www.sarahleepsychotherapy.co.uk

NUTRITION

It is so easy to get stuck in a rut with food choices, often sticking to what you know, your diet can end up lacking in variety and can mean you opt for unhealthier choices just to spice it up a bit. You may think that you eat fairly healthily and don’t have any reason to see a Nutritional Therapist, but you will be surprised how small changes to your diet can have such on impact on your life. Good Nutrition can increase energy levels, making you feel more motivated to get up in the morning, and have a fuller more active life, and more and more studies show that good nutrition can help prevent many diseases such as Diabetes and Heart Disease. Did you know that eating certain foods can increase your serotonin levels (your ‘happy hormones’) and other foods may help you sleep at night? Nutrition can help all manner of people with a range of conditions like:

Weight Management, from losing weight to putting weight on.

Digestive Issues, such as IBS, Coeliac Disease, Food Intolerances and bloating.

Skin Conditions.

Post pregnancy diet and Fitness Advice.

Infants and children’s diet, help with fussy eaters.

Female Hormone Imbalances, e.g. (Menopause, Lack of Menses, PCOS).

Our Consultation Process The first consultation lasts approx. 1 hour. Prior to attending your appointment we will send you a detailed health questionnaire

(please click here for your sample) and a three day food diary for you to complete and send back before your appointment. This will allow our Nutritionist to spend some time looking over your case history before your appointment. During the consultation we will discuss your health goals and you will be advised on any potential underlying causes of your health concerns. Following the consultation you will receive a thorough report with a detailed Nutritional and Lifestyle Plan for you to follow. (Food Intolerance testing is also available)

Follow Up Appointments

Follow up appointments are normally 4-6 weeks after your first consultation. In some cases you may only need a first consultation but this usually depends on you and how you feel and the type of condition you may present with. Every person that comes to see us is unique, so every person is treated individually. Contact us today to see how Nutrition can help you with your long term health goals.

Why Nutritional Therapy..?

Remember - you are only ever as good as what you eat..!

SKIN

CARE

Relax and unwind at ‘The Wellness Centre (Castle Quay)’ Skin Care Room where it is our pleasure to provide you with the highest standard of care and excellent customer service. We believe that professional treatments can’t just be good - they must be so great that they become a memorable experience because they feel amazing and deliver incredible results.

Step into a sanctuary where you can choose from a large range of professional skin care treatments delivered by our Dermalogica qualified beauty therapist.

Warm fluffy towels, scented oils, relaxing music awaits you. Let us focus on your needs and prescribe a tailor made treatment just for you and to whoever you recommend after visiting us.

“Beautiful skin is the result of a balanced skin care routine, with deep cleansing, exfoliation, moisturising, and protection.”

As individuals with ever changing lifestyles and environments our skin’s needs also continuously change. At ‘The Wellness Centre (Castle Quay)’ therapeutic facials are customised to each client at every visit; we discuss any areas of concern, analyse the skin’s condition and are then able to tailor the facial accordingly. With every facial your skin care therapist will conduct a complimentary Face Mapping consultation to achieve unsurpassed results. Dermalogica’s products are at the cutting edge of skin care research, providing results. They contain no clogging minerals or lanolin oil found in many other products, and no perfumes or colourings. The world famous Dermalogica facials - adored by the likes of Gwyneth Paltrow and Victoria Beckham - are unbeatable. Gimmick free and customized to suit your individual skin type, it produces jaw dropping amazing results.

Your Skin’s Future

Face Mapping skin analysis, is a professional technique used to analyse every aspect of your skin. Applied to 14 unique zones of the face, your therapist is able to conduct an inch by inch analysis of your skin, diagnose your skin’s concerns and prescribe you with a homecare and treatment regimen to de l iver opt imum skin heal th. We also let you ‘Test-drive’ your prescribed regimen under the guidance of our Skin Therapist to learn how to use the products, hands-on.

What is face mapping?

Face Mapping is a revolutionary approach to skin analysis developed by The International Dermal Institute exclusively for Dermalogica and expertly employed by The Wellness Centre (Castle Quay).

The Face Mapping skin analysis procedure provides the skin therapist with an objective view of the skin’s condition, as well as an indication of the underlying health issues that might be affecting it. Using the zones and the Dermalogica Face Map as a guide, the therapist is able to conduct an inch-by-inch, methodical analysis of the facial landscape, guaranteeing that the subsequent professional treatment and home-care prescription will fully address each client’s concerns.

When Dermalogica meets skin, skin health is redefined. Our promise to you is that your skin will never have felt as clean, or as healthy, as after one of our professional services; nor will you leave your Dermalogica consultation without truly understanding your skin, and its needs. Dermalogica’s skin therapists are among the best trained in the industry, and each has postgraduate certification from The International Dermal Institute.

What does that mean for your skin? Quite simply: Real Treatments. Real Answers. Real Products. Real Results!

The Dermalogica® skin treatment

The Dermalogica Skin Treatment is 100% customised to your skin need’s based on consultation and a thorough, zone-by-zone Face Mapping® skin analysis, making it one treatment… that’s different every time! Totally designed to meet to your needs, each treatment includes professional double cleansing, exfoliation, results enhancing extractions (as needed), masque, toner and skin protection.

WELLNES S

STUDIO

The Wellness Studio at Castle Quay is a peaceful and inspiring environment with wood style flooring, floor to ceiling mirrors, air conditioning and adjustable lighting. The industrial exposed ceiling in the Studio is in keeping with The Wellness Centre’s contemporary style and lends an unusual twist to this space.

Classes at The Wellness Studio will be kept small to ensure that all attendees received ample a ttention and encouragement in a group environment. We also offer ‘one to one’ sessions for those who require specialist tuition, or just prefer practicing on their own. All equipment needed for a class is included in the tuition price, however, should one prefer to bring their own this is also possible. Our great Team at The Wellness Centre (Castle Quay) offer Pilates classes, Yoga and Yoga Therapy. The Wellness Studio is also used for our educational and inspirational seminars such as Mindfulness classes by both the Team at The Wellness Centre (Castle Quay) and Guest Lecturers.

Pilates (Natasha Ruston) Pilates classes focus on developing strength through the core of the body (back, shoulders, abdomen and hips). This provides a foundation to continue working and exercising the rest of the body. The concentration is not only on strength but also on flexibility and co-ordination.

As Pilates both strengthens and aids flexibility, it can also be used to help people with poor mobility, muscular pain and injury rehabilitation. Natasha teaches Pilates for beginners, intermediates and more advanced students. Each Pilates course run over a 6 week period with an initial assessment session.

Yoga (Yoga for Stress & Common

Ailments + Yoga Therapy) (Henrietta Brice-Smith) In this group class you will learn yoga core techniques undertaken through a step-by-step approach. It is specifically designed for those wanting to beat stress and for those with common ailments such as lower back pain. You will learn how to release tension, relieving stress, while still maintaining the necessary muscular effort to maintain flow, good posture and good alignment. Muscles are toned, core body strength is developed, joints are mobilized, heat is generated aiding flexibility. It is suitable for beginners as well as more experienced students and can be practiced side by side. Each yoga course runs over a 6 week period.

Yoga Therapy classes are usually taught on a one to one basis and are tailored to suit the individuals’ needs with the aim to help heal symptoms and prevent further problems. Courses may be prescribed. Yoga Therapy classes allow you to progress at your own pace.

Yoga (Hatha) (Manju Hedge) Classes are in the style of Hatha Yoga with a focus on relaxation. In this class, Manju will guide his you through the proper breathing technique (pranayama) which help to clear and cleanse the body and mind and prepare for the 12 + yoga positions (asanas) during the class. At the end of the class there is a 15 minute guided meditation focused on relaxation. Manju’s classes are suitable both for beginners who are looking for a good introduction to yoga, seasoned practitioners who are looking for a traditional style of practice and anyone who needs to learn how to relax! Currently we offer classes from Monday to Saturday.

Registration

The Wellness Studio within ‘The Wellness Centre (Castle Quay)’ is not a gym. Our studio has been designed with rehabilitation in mind to provide our clients and patients with the assistance, education and rehabilitation equipment that will ultimately help them achieve

their physical and wellbeing goals. As such prior to participating in private or group sessions each new participant must register with the Centre and it is recom-mended to attend a complimentary ‘Spinal Health Check’ with one of our resident Chiropractors. This process en-sures that our Team is fully aware of each individual’s health goals, existing medical conditions, and that any exercise under-taken is appropriate for each individual.

N.B. - The above registration process is not required for any existing patients of the ‘Jersey Chiropractic Centre’, but may be performed should the client/patient request or require it at a later stage.

Mindfulness Guidance (Christian Silver - BSc (Hons) in Psychology)

Christian is our resident Mindfulness Guide whom offer specialist Mindfulness Guidance (1:1 sessions) and Mindfulness Workshops (Group sessions) from our Wellness Studio. Traditionally the most common uses for mindfulness practice related to relaxation, stress reduction and spiritual advancement, and was widely used in conjunction with other practices including yoga and meditation. However, more recently mindfulness practice on its own has enjoyed increasing profile and popularity with CEO’s, in the corporate world, amongst celebrities, sporting stars and many

educational institutions.

“paying attention, on purpose,

in the present moment,

non-judgementally and… as if

your life depended on it..!”

Dr. Jon Kabat-Zinn (Creator of ‘The Centre for Mindfulness’)

PRICE LIST The Wellness Centre (Castle Quay)

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Acupuncture (Dry Needling) Consultation £ 80 Treatment £ 55

Buteyko for Asthma

Tuition (1:1) £ 60

Hopi Ear Candling £ 45

Reflexology 45 minutes £ 50 60 minutes £ 65

Alternative Therapies

Complementary Therapies

Chiropractic Consultation (60 min) £ 80 Treatments (15 min) £ 55 Spinal Health Checks from £ 20 Work Station Assessment £ 60

*Lifestyle Packages Available*

Float SPA (Floatation Therapy)

1 x Session (60 min) £ 60 1 x Session (90 min) £ 75 Explorer Package £ 135 Zen Package £ 165 Nirvana Package £ 400

Mental Wellbeing Consultation (Psychotherapy) £ 60 1:1 Sessions (Psychotherapy) £ 40 Meditation/Mindfulness (1:1) £ 65 Mindfulness Workshops £ 60

Remedial/Sports Massage Back Massage (30 min) £ 36 Back Massage (45 min) £ 48 Full Body (60 min) £ 65 Full Body (75 min) £ 82

Hot Stone Massage 45 minutes £ 58 75 minutes £ 87

Indian Head Massage 45 minutes £ 48

Aromatherapy Massage

Full Body (60 min) £ 65 Full Body (75 min) £ 82 Back (30 min) £ 36 Back (45 min) £ 48

Revitalizing Face & Scalp Massage

25 minutes £ 30

Pregnancy Massage 30 minutes £ 36 45 minutes £ 48 60 minutes £ 65

Massage Therapy

Nutrition Initial Consultation £ 65 Follow-up Session £ 45

Food Intolerance Testing

50 Foods £ 160 75 Foods £ 209 100 Foods £ 260 150 Foods £ 299

Skin & Body Care

Pilates (Group Class) 6 week course (pre-paid) £ 72

Pilates (1:1 Sessions)

Session (30 min) £ 28 Session (50 min) £ 35 5 sessions (30 min) £ 125 10 sessions (30 min) £ 220

*£12 per additional student*

Yoga (Group Class) 75 minute class £ 10

10 Classes (pre-paid) £ 90

Yoga Therapy (1:1 Sessions)

Consultation (90min) £ 60 Session (60 min) £ 48 1:1 Yoga class £ 48

*£10 per additional student*

Dermalogica Face Mapping Skin Analysis £ Free Micro-Zone Skin Treatment £ 20 Prescriptive Skin Treatment £ 60 Ultra-Calming Skin Treatment £ 60 Multivitamin Skin Treatment £ 65 AGE Smart Skin Treatment £ 65 Purifying Skin Treatment £ 60 Gentleman Skin Treatment £ 60 Touch Therapies £ 20

Hair Removal Eye Brow Wax £ 15 Lip Wax £ 10 Chin Wax £ 10 Under Arm Wax £ 15 Bikini Wax £ 20 Half Leg Wax £ 30 Full Leg Wax £ 40 Back Wax £ 30 Chest Wax £ 30

Tinting Services Eye Lash Tint £ 20 Eye Brow Tint £ 10 Eye Lash & Brow Tint £ 25

Wellness Studio

Gift Vouchers Available

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Initial Consultation £ Free Muscle Relaxing Injections (Botox)

1 area £ 150 2 areas £ 280 3 areas £ 300 Lower face & neck £ 300 Additional areas £ 50 Hyper-Hydrosis £ 600

Anti-wrinkle + Volumising Injections (Dermal Fillers)

Naso-labial + Marionette lines (1ml) £ 360 Lip Enhancement £ 300 Hands/Décolletage £ 300

Dermapen - Medical Micro-Needling

(Collagen stimulation & rejuvenation) Small Area / Small Scar £ 100

Course of 3 £ 250 Face £ 300 Course of 3 £ 750 Face, Neck, Décolletage £ 350 Course of 3 £ 900 Stretch Marks from £ 225

Platelet Rich Plasma (PRP) -

Natural Rejuvenation + Anti-ageing PRP £ 300

Course of 3 £ 700 PRP + Dermapen £ 510 Course of 3 £ 1300

Aesthetic Medicine

ENLIGHTEN (Tooth Whitening) Home & Clinic System from £ 399

Diamond Microdermabrasion - For

fresher, younger looking skin. Hands £ 50 Course of 3 £ 110 Face £ 75

Course of 3 £ 200 Face, Neck, Décolletage £ 95 Course of 3 £ 250

ZO Medical - Medical Grade

Professional Peels & Resurfacers

Ossential Stimulator Peel £ 150 ZO 3 Step ‘Stimulator’ Peel £ 320 *Combine Microdermabrasion + Peel

£poa depending on peel and area treated.*

For more detailed information on all our services please visit our website

www.the-wellness-centre.com

Designed for those whom wish to benefit from a wide range of treatments & services.

1 x Chiropractic Treatment / month.

*Only £40/treatment for any additional treatment (if needed).*

1 x Massage (45 minutes) or Reflexology session (45

minutes) / month.

1 x f l o a t S P A (60 minutes) session / month.

Free Spinal Health Checks - (Friends & Family).

25 % Off Chiropractic Consultations - (Immediate Family)

10 % Off all other therapies and services (excluding offers & packages).

10 % Off Yoga & Pilates Classes (excluding packages).

Priority Appointment Bookings.

Chiropractic, Massage/Reflexology & Float SPA can be shared with 1 other person (designated).

Terms & Conditions Apply.

£ 119 / month (Direct Debit)

*Over £130 Savings*

Wellness Membership

Membership The Wellness Centre (Castle Quay)