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Total Balance Newsletter

When you sign up for our updates, you’ll receive a personal note from me each month and a couple of inspiring articles. You’ll also be notified of any upcoming events (and you’ll be the first to know about special offers on our products and programs).

We’re respectful in our communication. We promise not to bombard you (and you can unsubscribe at any time).

Here’s what readers say about our articles

“I find the Total Balance articles very uplifting, relevant and real. Something I can connect to. The stories and attributes of people motivate me to make small changes in my own life for greater depth and enjoyment in daily activities.” AR, Berri, SA

“I have signed up to many newsletters in the past, but always make the time to save and read Total Balance. I’m constantly searching for ways to improve my life and achieve my goals and I find Kate James inspiring. Please keep up the great work!” N Chapman, Sydney

“They are beautifully written and I feel nice and inspired after each one – it’s kinda like a monthly check-up…”

“Receiving Kate’s articles gives me an ‘excuse’ to take a few moments for me! I love them and have really enjoyed the MP3 downloads, which I use regularly.” LP, Launceston

“Real, authentic content, written with care and thoughtfulness.” Nadine, Melbourne

“Each Total Balance newsletter story reminds me of why we are here and what’s really important. It helps me focus on the things that matter – human spirit and living authentically.” SA, Melbourne

“The updates from Total Balance are my little piece of inspiration every month – a reminder that, however bogged down I feel, if I stand up straight and let in a little inspiration, everything looks brighter.” Kate Matthew, Blue Mountains

“I find they are inspiring, uplifting and make me think of other ways of handling situations we come across in life. Kate writes them in a way that keeps me interested and on occasion I can relate to what she is writing about.” Sue Wright, Margaret River

“They are an inspiration to strive to better yourself, to stop and realise that you can make small changes in order to achieve significant outcomes, whatever it may be that needs changing.” JC, Wollongong

“Warm, candid, inspirational; the articles seem to come just when I need a boost. When my own self-doubts, setbacks and detours start to undermine my dreams, reading about how others have experienced and overcome the same makes me feel like less of an alien.” Rhiannon

“I love receiving words from people who are inspiring without conceit. Total Balance achieves this for me in the delivery of suggestions and proven methodology. In reality, I love reading positive good-news items. This can be achieved through the expression of an undesired event, with the final detail of the search having something positive emerging from it – you have nailed it here with Total Balance. Thank you.” Gail P, Carisbrook

“I love your updates! They’re a gem amongst all the ‘junk’ mail that finds its way into my inbox. Kate’s words of wisdom, insight from both personal accounts and that of others, inspire me to search for the meaning of what I’m trying to accomplish in what’s often a day, a week or a month of chaos. Your monthly email prompts me to re-evaluate what’s important, what makes me and my family happy. It’s like a much needed wheel alignment when things are getting a little wobbly.” Kendy, Melbourne

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What an absolute privilege. 14 years of this place and as always, the most beautiful group of women. #byronbayretreat 🙏
“You are not the person you were five years ago. You evolve as your self-image does, so make sure that it’s an accurate one. Give yourself credit for everything you’ve overcome that you never thought you would, and everything you’ve built that you never thought you could. You’ve come so much farther than you think, and you’re so much closer than you realize.” Brianna WiestThese beautiful words from @briannawiest might inspire you to take your journal out this week. Write about all of the ways you've changed and grown over the past five (or so) years. Resist the temptation to think about what you still want to change and instead, simply acknowledge yourself for what you’ve achieved already. ✨
5 small things that will boost your self-esteem.1. Instead of comparing yourself to others, notice all of the ways you are beautifully unique.2. Remind yourself daily of your innate goodness. This is true for every one of us. 3. Dial down your self-critical thinking. This is easier said than done but once you start to notice the habit of self-criticism, you can move your thoughts in a different direction. 4. Say ‘no thanks’ or ‘I’m sorry I can’t do that’ without explanation. Boundary setting can be harder when we have low self-esteem but often we over-complicate it. Keep it simple but friendly. 5. Do one tiny thing that makes you feel brave. It’s the way to assure yourself that you have the commitment and the courage to change. ✨
Have you ever thought of hosting your own personal retreat? It's something I've done a few times now and I can't recommend it more highly. It's particularly helpful if you're feeling a little burnt out, if you want clarity about a decision or if you just need a bit of self-care.Here are a few simple steps to make your retreat a success.* Ideally, take yourself away from your home environment for at least two days and spend the time in a place where you have direct access to nature. * Set an intention for your retreat, for example, reconnecting with your true self, discovering your values or simply 'retreating', in the pure sense of the word.* Plan to be offline for the duration of your retreat. Let people know you'll be away and ahead of time, download any meditations, music, yoga classes etc so you can access them with your device on flight mode.* Pack everything that will make you feel nurtured. Nutritious food, herbal teas, your favourite books, comfy clothes, your own pillow, a cosy blanket, essential oils, your journal, sketchbook and anything else that will make your time beautiful.* Allow your days to unfold naturally. Wake at dawn and watch the sun rise. Meditate, breathe, sit in stillness, walk, swim, dance, practise yoga or qigong, journal, write poetry, eat mindfully. Listen to your body's rhythms rather than planning how you'll spend your time.* As the noise of the outside world falls away, turn your awareness within. Become more aware of your body. Connect more deeply with your breath. Tune into the emotions you’re feeling. Listen to your heart and trust your innate wisdom. * Before your retreat is over, reflect on everything you’ve become aware of. Think about how you can transition back gently. Allow time to reflect once you're home and do everything you can to hold onto the stillness you've created. ✨
A few minutes before taking this photo yesterday, I had a bit of a fright.While walking from the road to the beach (slowly, given my foot is still recovering), I had my first close encounter with an eastern brown snake. I rounded a corner and startled this beautiful creature as it lay across the path in the sun. We both reacted in a split second. As quickly as I leapt in the air, the snake reared off the ground and its head missed my ankle by just a few centimetres. My heart nearly leapt from my chest.Naively, I hadn't even considered snakes on that short sandy path but I really should have known better. They've been on this land forever and I was recently told that there are greater numbers this year as a result of the weather we've had.It was a timely warning to be a little more cautious. While walking alone on a narrow path, it can help to make a bit of noise. And if you’re hiking any distance, it's probably smart to wear boots.Once my heart had stopped pounding, I experienced the strangest feeling of awe. It's incredible how much fear sharpens your senses. I'm amazed at how high I leapt and so quickly and at the same time, surprised at how much detail I was able to absorb in such a brief moment. The glorious bronze of the scales, the little flecks of gold as the sun caught its back and those onyx black jewels of eyes. It really was the most magnificent creature.Still, I'm pleased that our encounter was brief. A minute after our shocked reaction, the snake slithered off into the bushes and I walked a little more quickly to the beach. Both of us a little shaken but grateful to go our separate ways. ✨
For the past ten days, I haven't been able to walk my beautiful track before work because I've injured my foot and it needs resting. Which has had me thinking about something I heard recently.So often, we say to ourselves, "Today, I ‘have to’ exercise, buy groceries, go to work, look after the kids, cook dinner...etc" when instead we could say, "Today, I ‘get to’ exercise, shop for groceries, go to work, look after the kids, cook dinner...".It's such a simple reframe and maybe one you’ve heard before but always good to remember. When we choose to view it this way, so much of what we do with our time is a privilege, not a burden. ✨
5 things to try when you feel directionless1. Spend ten minutes each morning journalling with the prompt, “What I want most is...”. Keep your pen on the page and just let the words flow. Don’t limit your thoughts or ideas in any way. 2. Tune into your heart and trust that you really do know what you want. So often we forget to do this and we try to think our way out of confusion, rather than trusting our feelings. 3. Make a list of all of the limiting beliefs, the commitments and pressures and the advice of others that stop you from being who you most want to be. 4. Remind yourself that this is your ‘one wild and precious life’ and in order to avoid regret, you need to make time for the things that you love. It is never too late to do something new or to find the courage to change your life.5. The single most important thing you can do to create change is to take small steps in the direction of your dreams. What’s one thing you will do this week? ✨
I’ve spoken before about themes in my work and lately, there has been a weariness in some clients and in others, even a bit of exhaustion. Which reminded me to write about how we manage our energy levels. The first step is to notice how you really feel and next, tune into what energies or drains you. Here’s a simple way to explore this. Each morning this week, notice your energy levels (mental, emotional and physical). Intuitively rate your overall energy on a scale from 1-10 (with 10 being the highest score). The key here is not to overthink this and importantly, not to judge yourself. Just observe how you begin your day. Next, pay attention to how the different activities and interactions you engage in impact your energy. Does the number move up or go down?This is one of the easiest ways to determine what you need more of (or less of) in your life. If you’re anything like me, time in wide open spaces will lift that score. Meditation, walking, swimming, yoga, being creative, deep conversations, a home cooked meal, laughter, spending time with your pets and being in the company of people you love will boost it too. At the opposite end of the spectrum are all of the things that deplete us. For me it’s too much time on my laptop or phone, taking in too many news stories, really noisy environments, too many tasks on my ‘to do’ list, hearing someone speak badly of another person or witnessing any kind of injustice. The key to maintaining your energy levels is to balance the draining activities with those that restore you. And the beginning point, is awareness. Maybe you’re already in tune with where you’re most energised or depleted? ✨
After recently writing about the benefits of long-term planning, last week I spent an afternoon updating my vision. It’s always a lovely reminder about what matters most in my life. While I want to keep prioritising my work, walks in nature, creativity and meditation, right now my main focus is relationships. Often we think that finding time for the people we love will just happen, but sometimes day-to-day life gets in the way.While it might sound contrived or even unnecessary, I’ve come to believe that scheduling time with our closest friends and loved ones is important. So here's a thought for this week. Choose the five most important relationships in your life and put time in your calendar to do something you enjoy with each of those people. Don’t wait until you can manage a special date night or a weekend away – a regular walk or coffee can be just as meaningful to keep you connected.When you're with that person, give them your undivided attention. Be generous in your assumptions of them, forgive any flaws and be curious about how they are doing. Be patient, kind and compassionate. Hold back on offering unsolicited advice and instead, listen well, ask lots of questions and make them feel heard, understood and validated.These are small things that I sometimes forget myself but when I do remember, they help create a deeper connection.✨
© Kate James 2024

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We acknowledge the traditional custodians of the lands we live and work on, the Boonwurrung people of the Kulin Nation and pay our respects to elders past, present and emerging.

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