Writing | Summer 2018 In Review | Catherine Moore

Blakeney, August 2018 - Moore & Moore Living

Blakeney, August 2018 - Moore & Moore Living

I often find that taking time to pause and reflect at the end of each season really helpful with the transition into the next. It helps to maintain clarity, wider context overview, gratitude and committed action to those all important yearly goals set out at the beginning of the year.

I have adapted the recommended format by James Clear (www.jamesclear.com). I would like to mention Jonathan Foust who inspired me to write using this format after reading his. Jonthan Foust and his wife Tara Brach are a huge inspiration to me in their aproach to life and work.

The review explores 3 questions and you can make it as detailed or simple as you like. I would recommend spending no more than 30mins on the whole thing but that’s just me. Find what way works best for you and how to like to reflect. So let’s jump in!

Question 1

What went well this summer?

Slowing Down and Living in the Countryside

Intentionally creating space to slow down and immersing myself in the garden, the woods and the expansive life that surrounds us living in a national trust park. Our house is everything we could have hoped for to experience as our first home together as a family (Jonathan, Basil and I). It’s deeply touching to have your own front and back door, stairs, the flexibility of having the back door open all day after many years of city life where space is limited. I am deeply grateful for this space that we get to cultivate and take care of. It’s been a challenge to slow down. The woods and forest are so healing for me to spend time in as I comfort my grief process and take care of myself generally.

Health and Wellbeing

This has been my main focus this summer. Anyone who has grieved before will know how deeply physical it is. I am jogging up to x3 per week and still working towards joining the park run crew here at Blickling on Saturdays. At present we watch from the breakfast table and take our coffee back to bed. Both are competing values and so I keep working at it and to get healthy generally. I commit to regular massages. My body is a temple and all that jazz.

More Health Tweaks

  • Improved nutrition - eating more plant based foods.

  • Alcohol - reducing alcohol to special social occasions. Not sure even then that the hangovers are worth it.

  • Sleep - bed early and usually asleep by 10am. I prefer this so I can get up early. The early hours are a sacred space for me to either exercise or greet the day with sitting meditation.

  • Reduced caffeine - I have been drinking decaf drinks since end of May. No energy spikes and I feel calmer.

  • Simplifying - Creating diary space to breath more, grow and enjoy our own fruit and vegetables, marvel in the sunshine, not over stretching with commitments, letting go expectations to do lots of creative work based writing and connecting authentically and wholeheartedly. I also turned down facilitating training in London in Sept because I would over stretched myself. This was a tough but important decision.

  • Wishing Others Well - Daily practice of offering silent wishes of good will and care and gratitude towards others. Being kind costs nothing but goes a long way. I have really made the effort to hold the gate open for riders as they pass the house (and have a lovely sniff of the horses :)) or a door in the car park for others. I have reached out and congratulated others on their work and developments. Doing this with an open heart and letting go of any unnecessary comparisons. We are all on our own path.

  • Connect With The Homeless - I make time time each month to stop and have a chat with homeless people on the street, stroke their pets (I met a wonderful ferret) and give £10 in food or money.

  • Savouring - My relationship with light, the orchestral sounds of dawn/dusk with the windows/doors open, cleaning our windows in prep for Autumn so to capture it in it’s fullest, daily check-in time with Jonathan/family and good cup of tea.

  • Travel - Had a staycation and enjoyed exploring the North Norfolk coast.

  • Serving - Nurturing the business as it evolves at a pace that feels healthy. Offering our practice space freely every fortnight to the Norwich OCD Peer Support (NOPS) Group (https://www.ocdaction.org.uk/support-group/norwich-ocd-peer-support-nops-group)

Other Creative Exploration

As Oprah says, “ We only get in life what we have the courage to ask for”. I love this because for me, it can be just about getting started with things especially when it comes to writing, photography, putting the business out there, taking risks to reach out or send that important email and also knowing when to say no and knowing it is not the right time. Here’s some of things I’ve done this summer.

  • Writing - Started to write more openly and freely from my own voice for the business rather that feeling the need to hold back in case I sound a bit other there. I am embracing all of it in the service of myself and the business to grow authentically. Feedback has been really helpful.

  • Pacing - totally taking the pressure peddle off the need to be anywhere other that where we are and at the same time to work towards a flexible timeline.

  • Absorbing - Staying open to exploring new reading and podcasts.

  • Photography - Finding our voice gradually as a business with image exploration. Also just playing with the camera.

  • Connecting - Reaching out and connecting with others that I really admire in their field which has been really inspiring and helpful. People are really so helpful. Making new friends.

  • Contributions & Training - I had the honour of working along side world class therapists as conference committee member as part of the Association for Contextual Behavioural Science (ACBS) World Conference held in Canada. I did the work remotely and contributed to the review of workshop submissions. To see my name amongst some people I hugely admire in the field is just amazing. Next year it is in Dublin (yes!) I went to the British Association of Behavioural & Cognitive Psychotherapies (BABCP) annual summer Conference in Glasgow and attended some really great workshops and symposia. I also signed Jonathan up to IDEO training which felt very exciting to encourage him to nurture his gifts.

Question 2

What’s Didn’t Go So Well?

  • Holidays - I had sporadic days off here and there. I want to try and work at having block time off going forward.

  • Marketing - I am still trying to talk less like a clinician when it comes to the lifestyle stream of the business. Sometimes I can talk using jargon which reduces my opportunity to connect with our wider growing community. I am really working on this as I get really helpful feedback along the way.

  • Driving - Had planned to take my driving test this summer. I never made time for it. I will keep driving with Jonathan in the meantime. It doesn’t feel so important right now.

  • Writing - That book I keep talking about and developing MML products, talks and events. I decided to hold back, take my time, let others help, enjoy and involve others in the process.

Questions 3

What Am I Working Towards?

  • Embracing the life that is here fully with an open mind and heart no matter what

  • Daily immersion in nature

  • Daily immersion in the creative process

  • Daily quality time with Jonathan and Basil

  • Cultivating intimacy and authenticity in my relationships

  • Continue to work towards balanced living

  • Continue to solidify the business model

  • Authentic Service

  • Writing that book

  • Creating talks and events

  • Collaborating with others with similar values and interests

  • Creating products

  • Simplify, Simplify, Simplify

The Bottom Line

I am truly blessed. I will continue to greet each day with fresh eyes and an open heart and bring loving kindness, care, creativity and integrity to all I do. I hope if you are reading this far then this might be useful and helpful for you in your life. I would love to hear how you found reading this and what was most helpful about it. What would also be great is to hear how you got on with your own review if this has inspired you!

With Metta


What Kind Of LIFE Do You Want To Live?


Have you noticed all this recent language about "living my best life". Ella Mills has been posting on instagram about it. Hardy Caprio and One Acen have been singing about it on my spotify running playlist. Can we assume that living your best life is new language related to a powerful purposeful life that embraces change and our fallibility as human beings? I would like to think so.  

We know that living to our values and what is important to us helps us to feel healthier and happier and live longer. It helps us to sleep better, have a greater sense of belonging and connection, It also helps our ability to exercise our imagination and improve our problem solving skills which are critical for survival in this light speed paced world we live in. So, considering everything I have said so far, let's explore the window of imagination for ourselves.  

As we grow through life and gain more contact in awareness of our values we will revisit these question often so don't feel like you need to have it all figured out by the end of reading this. Try not to judge any of it as this is an exercise of imagination, self-care and purpose :) There are various ways I use values exploration with all my clients using worksheets and mission statements. However, we always start here with a chat about it together. 

What kind of life do you want to live?

Observe what words, images or phrases that automatically come to mind. Allow yourself the space to notice any themes, or descriptions that have a gently touch on your heart strings as you practice being curious. It may be that you start to evaluate what's in your life currently and then compare it with the things or experiences you would like to have. You may have a 5 year plan or avoid it like the plague. Either way, it is a nice way to exercise your ability to think about yourself in a meaningful way. 

What is important to us at different times in our lives can change. It depends on the space and phase of life you are in. For example, I used to love going to gigs often when I was in my late twenties/early thirties. It's not that it's not important to me now, it's just that it is less important at this current period in time. I used to socialise several nights a week when I lived in London and now I find myself longing for more time in nature, having less nights out and even the odd broody moment. 

You Can Live The LIFE You Want

The other really important part to this exercise is hearing and remembering you can live the life you want. It doesn't mean that it appears overnight but it does require various skills to help you get closer to it, maintain it and work at it. For example, this may not always involve making huge changes. It could that you want to learn appreciate the life you have and would like to have a deeper sense of contentment. In this case it would be looking at the areas where the blocks to contentment arise and targeting that directly and using mindful appreciation skills to be more present from a mind and heart space from moment to moment. 

Managing Change 

Break them down, start small, pace yourself, stay committed, be patient with the uncertainty and embrace the over all process journey itself.

Change can be overwhelming (pace yourself) and it can also be a source of so much growth and learning. Let others in on your plans, read about how other's done it, ask for advice and reach out where it could be helpful. 


Therapy | Finding the Right Therapy + Therapist


Guide to Finding the Right Therapy +Therapist 

Moore & Moore Living

Choosing a therapist these days for some can feel like a swiping exercise. Similar to online dating but a different kind of relationship. Some clients report having had various therapists over a period of time but things didn't quite come together and it just wasn't quite right but they couldn't put their finger on it. Finding the right therapist is really crucial to getting the most out of the experience and making those all important desired changes to assist you to live the life you aspire. 

1) Suffering from Depression or an Anxiety Disorder - Look for a registered Cognitive Behavioural Therapists (British Association for Behavioural + Cognitive Psychotherapies - BABCP) or Clinical Psychologist (British Psychological Society - BPS). The BABCP website has a registered Therapist list you can search by location. Look for one that specialises within the problem area you are experiencing and check for experience post qualification. Specialised CBT Therapists/Clinical Psychologists may also have trained in other contemporary approaches within CBT including Acceptance + Commitment Therapy (ACT), Functional Analytical Psychotherapy (FAP), Compassion Focused Therapy (CFT) and Eye Movement Sensitisation Reprocessing (EMDR). The Therapist will assist with any recommendations of medication which can be managed by your GP along side therapy for maximum results where relevant. 

2) Suffering from Bi-Polar, Schizophrenia or Personality Disorder - Look for a Psychiatrist/Therapist that specialise within these areas and have considerable experience. The Therapist will assist with any recommendations of medication which can be managed by a Psychiatrist along side therapy for maximum results and stabilisation. 

3) Start Vetting - Don't be afraid to do a full social media and background check. On their main website or page, look for registration details and indication of continued professional development, professional standards of clinical practice and client reviews. You want to get an experience of other clients who have gone through the therapeutic experience with good outcome recovery. After all, you want to be reaching those therapy GOALS!

4) Connection - See if you gravitate towards their bio including practice values and profile image. Obviously, it is not a dating site but feeling potential that you can connect with the Therapist as early on in therapy as possible is priceless. Is this someone you can be open with?

5) Initial Face to Face/Online Assessment - Key areas to be identified include area for therapy focus/problem area, collaboration of treatment plan, outline + frequency of sessions and treatment duration, therapy goals, use of measurement of change (questionnaires etc) and the space for end of assessment questions, feedback and reflections from therapist and client.

6) Reflections - Does the Therapist facilitate a professional space of safety, confidentiality, openness, hope for change, honesty, compassion, lack of judgement, mindful presence (not checking their phones etc - sadly this does happen) and creates opportunities for empowerment to change and collaboration together in reaching your identified goals?




Space | 5 Mega Benefits of Plants In The Office


5 Mega Benefits Of Plants In The Office

Moore &Moore Living

You will be keen to go green in your workspace after reading these ace benefits of plants in the office. There are many plants that are low cost, low maintenance and easily accessible. Air plants and Terrariums are currently trending in many contemporary office spaces. If you are confused about what to buy there are various plants that will thrive in the office space that is warm including our favourite the Spider plant. We have made a list below for you.


1)    Reduce Stress

A UTS 2010 study found that having just one plant in the office is all it takes to make a difference. Staff who had plants placed in their offices showed reductions in stress levels and emotions linked to depression and anxiety of a magnitude of 30 to 60%, while those with no plants recorded increases in stress and negativity of 20 to 40%, over the 3-month test period.


2)    Look Healthier

Plants help to reduce dry skin due to their transpiration process which releases moisture, creating a humidity level exactly matching human comfort range of 30-60%.


3)    Increase Productivity

Plants reduce excess carbon dioxide in the air therefore improving cognitive task concentration, focus, reduction in mistakes and a 10-15% increase in productivity for computer based workers.


4)    Reduce Sickness & Absence

Plants reduce absenteeism by up to 50% and minor illness by 30%. This helps businesses to maintain productivity and reduce absence costs.


5)    A Nicer Place To Work

Oxford Brookes University reinforce that indoor plants are not only cheaper than expensive office décor but they also offer a guarantee of positively enhancing perception of wellbeing. Plants promote a welcoming and relaxing space.


Plants That Thrive In Offices: Spider Plant, Snake Plant, Peace Lilly, Air Plant, Prothos, Terrarium, Succulents and Cacti. Most of these will live happily in a warm office and survive with a watering once per week and have some daylight. Check out http://inhabitat.com/9-low-maintenance-plants-for-the-office/ if you want to explore more unusual indoor plants including the top 18 houseplants for purifying the air you breathe according to NASA.