NOURISH U with Salema Veliu (private feed for salemayoga@icloud.com)

Your Invitation to Nourishment this week * A set of embodied prompts to help you return to centre — physically, emotionally, and energetically. Grounded in Pilates precision and Zen simplicity, these reflections guide you to: * Embrace precision as a pathway to clarity and confidence, not perfection. * Refine your focus to cultivate presence in movement and daily life. * Prāṇa Activation Practice to Center & Circulate energy. * Explore a Zen-inspired approach to showing up with sincerity, simplicity, and presence. A gentle call to notice where your energy is going, how your intentions shape your actions, and how nourishment and healing begins by listening and tuning within. To be honest, this is the first real moment I’ve had to land since returning from my recent trip to Spain. After weeks of planning, studying, travelling and teaching, I’ve finally allowed the words to arrive — not forced, just gently welcomed. AumYogaMarbella [https://aumyogamarbella.com/classes/] I’m writing this on the evening of the Summer Solstice, the longest day of the year, from my quiet spot by the water here in Cambridgeshire. There’s a warm stillness in the air where various Dragonflies and paddle boarders skim the surface. The light lingers a little longer — an invitation to pause, breathe, and receive. May was both generous and genius — full of life, momentum, a few bumps, yes, but also breakthroughs. Since April, a quiet energy has been building — a re-focus, a reset, and perhaps most importantly, a renewed belief in myself and my path. Working alongside Elena Brower and our Hive consort has offered a grounded space for deep directionality — a word I’ve come to love — paired with clarity and spaciousness. That work was soon followed by my Mat Pilates certification, and now I find myself preparing for the next step: heading to London this week to begin Reformer training with the wonderful Naomi De Fabio. It’s been a season of authentic connections, unexpected openings, and the sweet surprise of my coaching practice quietly rebuilding itself — proof that we never truly start from scratch when we move from the centre. One of the core principles of Pilates is centering — the idea that all movement begins from a strong, stable centre. Not just physically, through the core and deep postural muscles, but energetically and mentally too. To be centered is to return to your source of strength.To know where you move from — and why. In Pilates, we train this with focus, breath, and intention. We return to the centre not to control, but to cultivate calm, clarity, and direction. Whether on the mat or in life, when you're centred, your movement becomes more meaningful, more aligned — and ultimately, more free. And when combined with precision, this becomes a kind of embodied meditation. A daily practice of remembering and refining. So what does all of this have to do with Prana, Precision, Focus, and Flow, you ask? Everything. These four elements have been the quiet threads woven through every endeavour that’s felt aligned, easeful, and purposeful. And the times where things haven’t flowed? I can honestly say one or more of those elements was missing. Returning to Pilates has taught me the beauty of precision — not to strive for perfection, but to move with intention, clarity, and awareness. A core principle of the method is control — not in a rigid way, but in a way that honours the relationship between breath, movement, and mind. Just last week, after covering a Pilates class, a student approached me and said: “I just wanted to say how helpful it was the way you explained the breath. It was so precise and supportive — it helped me feel more in control.” I smiled, surprised. I wasn’t sure what I had said differently. But it reminded me: people feel when you are present — when you’re focused. And then, during a mat class this week, the teacher mentioned my concentration, noting how “tuned in” I seemed. Again, a simple reflection, but one that echoed something deeper I’ve been exploring: * Where we place our focus, our energy flows. * When we move with precision, we create presence. * And when we honour the breath — our life force, our prana — we align with a deeper intelligence within us. In Sanskrit, prāṇa (प्राण) means "life force" or "vital energy." Breath is its vehicle: While breath (vāyu or shvāsa) is not the same as prāṇa, it's considered the main carrier or expression of prāṇa in the physical body. In yogic, Ayurvedic, and energetic systems (like traditional Chinese medicine's qi), breath and prāṇa are intimately linked, but not identical. * Breath is the tangible expression. * Prāṇa is the subtle force behind it Prāṇa Activation Practice: Center & Circulate Purpose:To awaken and circulate prāṇa through intentional breath, focus, and subtle movement. This practice calms the nervous system, strengthens internal awareness, and reconnects you with your energetic centre. Step 1: Ground & Centre (2–3 mins) * Come to a comfortable seated position (on the floor or a chair). * Rest your hands on your belly or heart. * Close your eyes gently. * Begin to follow the natural rhythm of your breath. * Soften your jaw, shoulders, and forehead. Whisper to yourself: “I am here. I am centred.” Step 2: Breath + Awareness (3–4 mins) * Inhale slowly through your nose for a count of 4, expanding the ribs sideways and back. * Exhale gently for a count of 6, softening your belly and jaw. * Visualise the breath as light or energy moving in through the nostrils and gathering at your centre (solar plexus or heart). * With each exhale, imagine tension melting and clarity rising. Breath in — I draw in life force.Breath out — I release what’s no longer needed. Step 3: Subtle Prāṇa Flow (3–5 mins) * Inhale: Sweep your arms up overhead as if drawing energy upward. * Exhale: Float your arms down as if moving through water, imagining you're spreading calm energy through your body. * Repeat 5–7 rounds with intention. * Keep the breath smooth and focused. Tip: This movement can be done seated, standing, or even lying down with just the arms and breath. Step 4: Seal the Practice (1 min) * Place your hands over your heart or navel. * Whisper silently: “I honour the breath. I return to centre. I move with purpose.” Pilates Integration: Ab Prep with Breath-Focused Flow Purpose:To deepen core awareness, coordinate breath with movement, and connect with the energetic centre (solar plexus), supporting clarity, calm, and grounded flow. AB PREP with Prāṇa Awareness * Lie on your back (supine) in semi-supine position: knees bent, feet flat, pelvis neutral. * Arms by your sides, shoulders relaxed, spine long. * Lightly place hands behind the head (elbows just in view) or rest them on your thighs for support. * Inhale: Expand the ribcage wide and back into the mat. Feel the breath circulate through the whole torso. * Exhale: Draw navel gently to spine. Float the head, neck, and shoulders up in one smooth line — gaze toward the thighs. Keep the pelvis and legs stable. * Pause: Hold for 1 breath. Feel energy centered in the core — steady and alive. * Inhale: Lower back down with control, maintaining length in the spine. Repeat 6–8 reps, syncing each one with a full, intentional breath. To progress: On your final rep, float your arms overhead as you inhale and slowly sweep them down by your sides as you exhale, echoing the Subtle Prāṇa Flow from your practice. From a Zen perspective, this is the very heart of practice:Noticing. Attuning. Returning. Using Zen practically invites us to show up fully in the moment — whether we’re washing the dishes, walking across the room, or cueing a movement. It teaches us that mindfulness doesn’t need incense or chanting (though those things can be beautiful), but rather the commitment to presence, again and again. As Zen master Dogen once said: “To study the way is to study the self. To study the self is to forget the self.” When we bring precision and presence into our daily actions, we disappear into the experience — the ego softens, and we move into flow. The doing becomes the being. That’s what happened today, while writing this. The water held the moment. The wind moved just enough. The words came. So, now I invite you to reflect on the following prompts: * Where is your focus right now? * Are you moving with precision or rushing to the next thing? * Can you invite more prana, more presence, more spaciousness into your flow? * Are you connected to your centre — your source? * Can you move through life with more intention, focus, and breath? * What would happen if you let precision be an anchor rather than a burden? * How might flow arise naturally when you let yourself be fully here? These reflections aren’t simply journal prompts — they’re embodied invitations. Part mindful inquiry, part movement meditation, they’re designed to help you return to your centre with presence and clarity. Rooted in Pilates precision and Zen awareness, each prompt gently encourages you to explore your inner landscape through the body — to notice where your energy flows, how your breath moves, and where your focus lands. Think of them as quiet companions guiding you toward greater alignment, nourishment, healing and connection — both on and off the mat. You don’t need a mat or a mantra to begin. You just need the willingness to listen — and return to your centre. Much of spiritual life is self-acceptance — maybe all of it.– Jack Kornfield To connect with me and my latest offerings please click on Salema's Offerings [https://linktr.ee/salemaveliu] This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Thank you for subscribing. 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This weeks invitation * 4 Pillars of Compassionate Presence practices to help steady our inner resolve * explore how to hold space for others without abandoning ourselves * how Zen wisdom can teach us the strength in stillness * a simple practical Pilates exercise to ground us in our own centre when life feels off-balance When care is heavy, and you choose rest anyway... This week, I share a deeply personal reflection on taking a much-needed vacation — and the complicated guilt that can surface when you step away, especially when someone you love is navigating the early stages of dementia with a family member. As my partner faces his own family’s heartbreak, I find myself re-living the emotional terrain of my own mama’s decline from vascular dementia. The grief is still there — layered, slow, and deeply embedded. And yet, I chose to go.To rest.To breathe.To not feel guilty. l’m writing/recording this post from a sunny Marbella, grateful to be with old friends and even more grateful for some time to regroup, reorganise, reprioritise and most importantly replenish my emotional, physical and spiritual reserves ready for the new journey ahead. l’m here (in Marbella) not only to have a bit of a reprieve from life of late but to also help one of my oldest friends with her new project, a yoga and movement studio - Aum Yoga. Our friendship enduring marriages, divorces, coming of age, moves, deaths and the pandemic. However together again it feels like no time has past at all. A bit older and hopefully a bit wiser we connect and resonate again in the support of each other’s new projects. If you’re a regular listener/reader you are probably aware of my journey of late but if your not well l’ve been supporting and living with a partner diagnosed with a painful deep depression and whom as a result has become along unanchored from life’s path. However, now l’m happy to report is once again finding the strength, tenacity and inspiration to forge forward. My partners journey in some parts echoing some aspects of my own journey. Feeling disconnected from the person l once was due to my own perimenopause journey and learning how to best adapt to the next era. Being away. Not from life, not from love — just from the doing and trying to be there for those who need support and encouragement daily. The delivering. The giving-out-of-what’s-left-in-the-tank in different ways can wear you down both mentally and physically. It’s a double edged sword, on one side l sense the guilt of me needing some space to tend to myself and on the other side is that feeling of somewhat guilty while my partner carries the heavy and uncertain weight of a family member’s vascular dementia diagnosis. The guilt of not having the right words — only presence.The guilt of choosing rest when empathy whispers, “Do more.” But I’m learning that guilt is not becoming.It doesn’t soften the edges of suffering — mine, his or theirs.It doesn’t strengthen empathy — it distorts it. So I’m practising these Four Pillars of Compassionate Presence * Deep listening without self-erasure. * Inclusive Empathy (Empathy that includes me in the circle). * Replenishment as quiet resistance against burnout. * Embodied presence over perfection. Yet beneath all of this sits a quieter ache.A more personal one I didn’t expect to surface so sharply.Because I’ve been here before — with my own mama. Watching vascular dementia take her, moment by moment. Not all at once, but in slow, painful fragments l cannot lie was one of the most difficult dark times of my life. The repeated loss of recognition. The unpredictability. The deep, daily grief of watching someone you love disappear while still sitting across from you. Now, witnessing it again in my partner’s family is like standing in the echo of my own past. It’s not just empathy — it’s memory and the weight of it is familiar and heavy. Providing for someone with this dreadful disease is more than caretaking — it’s heartbreak in slow motion and it never really leaves you. So if I’ve needed more quiet lately, it’s not from absence of care.It’s the opposite.It’s the remembering. The reliving. The tending to my own nervous system before it frays again. This time, I’m allowing space to hold both:The love and the limits.The empathy and the edges.The urge to help and the need to rest. Guilt, I’m realising, has no place here.Compassion — for others and for self — is the only thing that fits. Zen teaches us:"Sit quietly, doing nothing, spring comes, and the grass grows by itself." Reminding me that not all healing is active.Sometimes our deepest strength comes from stillness — from being rooted, rather than reaching. When the mind wobbles, I return to the mat. One small act of strength that mirrors resolve from a Pilates perspective is The Pilates Half Roll-Back. Sitting tall, feet grounded, hands behind thighs.Exhale, scoop the belly in, roll halfway back. Pause. Hold your ground.Inhale to return — spine stacking, calm rising.It’s a physical practice in boundaries, in choosing how far to go, and when to return. This move reminds me:I can soften and stay strong.I can bend and not break.I can meet the moment — and myself — with compassion. Guilt, I’m realising, has no place here.Compassion — for others and for self — is the only thing that fits. This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. 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This week’s offering comes from a place of quiet personal transformation and reflection, taking form in a meditation with a supporting poem, that l hope will resonate, providing support and nurturance for you in times of change. Over the past three months, I’ve been navigating a profound shift — body, mind, and soul. Journeying through my Pilates training and spending reflective time with the HIVE cohort of wonderful women. What started as subtle changes in my physical practice has rippled into the deeper layers of thought, identity, and energy through our cohort meets. Meeting resistance, softness, truth, and release along the way and in the process understanding my motivation vs intention. This simple poem reflects essence of that journey — the unravelling, the remembering, the tenderness, power, quiet truths and the quiet resilience that comes to the surface when we move through change with presence and let the layers fall away. (円相) Ensō In the Zen teachings one word to ENCAPSULATE this essence would be Ensō which represents wholeness, the cycle of life, imperfection, and the beauty of the present moment symbolising the process of becoming, not perfection. It reflects the fluidity of transformation — just like my journey over the past three months. Often drawn in a single breathstroke, it embodies mindfulness and freedom. This week may these words offer you a gentle mirror for your own path. Whether you're in a season of growth, stillness, or searching — perhaps something here speaks to where you are, and reminds you that: You're not alone in the becoming. The Art of Moving with Purpose In a world that rushes, the art is not in how fast we move —but in how aware we are with each step.Whether lifting, reaching, walking, or still — every movement is an invitation.An invitation to return. To move with purpose is not to force.It is to listen.To notice the breath as it rises.To feel the feet as they root.To allow the spine to grow tall,not in effort, but in remembering its nature. Purpose is not intensity.Purpose is clarity.When we bring attention to motion,even the smallest gesture becomes meaningful.Reaching becomes intention.Rotation becomes freedom.Stillness becomes strength. Zen teaches: “When walking, just walk. When sitting, just sit.”In our practice, we might say:“When rolling down, feel the spine.”“When rising, honour the ground.”This is presence. This is movement with soul. So whether you're flowing through Pilates, still in meditation,or just standing in line —Move less to get somewhere.Move more to be somewhere.And that somewhere... is now. In a world that often feels like it’s always rushing ahead, lately I’ve been discovering there’s something deeply grounding about embracing both strength and serenity, through mindful movement. This isn’t just about exercising or working out—instead it’s about listening to your changing body, discovering its potential, and honouring it in a way that feels both nurturing and empowering. After having many and varied conversations of late this appears to be the realisation for many. As someone who’s worked in functional, creative movement and mental health for over two decades, I’ve come to realise that the practices of yoga and pilates combined can offer more than just flexibility or toning—they provide the foundation for functional movement, which translates into a body that moves well in daily life. That’s what I want to share with you today: how yoga, pilates, and functional movement have shaped my practice and how they can help you find balance, strength, and serenity in your own body. Finding Balance: Where Strength Meets Serenity Strength and serenity often feel like they live on opposite sides of the spectrum. One calls for power, endurance, and effort. The other asks for stillness, peace, and surrender. But over the years, I’ve found that true strength is born out of moments of serenity, and serenity becomes more profound when rooted in strength. Here’s how each practice contributes to that balance: Yoga: Building Calm from Within Yoga has been such a huge part of my life—it’s where I learned the art of stillness and breath. I’ve found that yoga doesn’t just open your body, it opens your mind and spirit as well. It allows you to be present with yourself, tuning into what your body truly needs. But yoga also challenges us. It asks us to hold poses that stretch and strengthen in ways that build both endurance and flexibility. It’s in those moments of holding a pose, when everything burns but you choose to stay, that you begin to understand how strength and serenity aren’t mutually exclusive—they’re intertwined. Yoga is where I first learned that functional movement isn’t just about looking a certain way; it’s about moving in a way that supports everyday life. Pilates: The Power of Precision Pilates introduced me to the importance of core strength and alignment. While yoga stretches and strengthens, Pilates brings a new level of control and precision to movement. The focus is on building strength from the center—your core—and improving the way you move through space. I love how Pilates works deeply with the smaller muscles in the body, bringing awareness to posture, breath, and alignment. The beauty of Pilates is that it’s not just about becoming “toned”—it’s about creating functional strength that supports every day. I’ve seen first hand how Pilates helps to create a lean, strong, and flexible body—but most importantly, it’s about training your body to function better in every moment, whether it’s sitting at your desk, lifting a bag of shopping, or simply walking. Functional Movement: The Art of Moving With Purpose This is where yoga and Pilates meet something truly magical—functional movement. In my own practice, I’ve found that understanding how to move efficiently, with control, and with intention has transformed my body in ways I didn’t expect. It’s not just about looking good or pushing through an intense workout—it’s about feeling aligned and empowered in every movement you make and taking into account recovery times. When we move functionally, we engage muscles in ways that make daily tasks easier, healthier, and more sustainable. It’s the little things—how you stand, sit, or bend—that make a huge difference. These practices give us the awareness to move with more purpose, more ease, and more control, which is key for longevity and a pain-free life. The Practices: Integrating It All - The Dance of the Soul For me, Practice is where all these elements come together. It’s not about doing everything perfectly, but rather giving yourself the space to explore, reflect, and integrate what you’ve learned. Practice is the perfect way to take the principles from yoga and Pilates and bring them into real life, whether it’s through a series of intentional movements or simple mindful practices. Why I’m Passionate About Sharing This This is what I want for you—whether you’re someone who’s just starting out or a seasoned practitioner, I want to help you connect to your body, build a strong foundation, and cultivate serenity in a way that feels nourishing. That is why l will be offering personalised 1-to-1 sessions from mid JUNE 25 to guide you through a practice that is tailored to your goals—whether you’re looking to build more strength, increase flexibility, or simply move more functionally in daily life. The beauty of a bespoke practice is that it involves evolves with you, meeting you where you are and helping you move forward. Let’s create something together that works for your body, your life, and your unique journey. If you’re ready to embrace a balanced practice where strength meets serenity, I’d love to work with you. Let’s explore yoga, Pilates, and functional movement in a way that feels intentional, empowering, and, most importantly, personal. NOURISH U - Where Strength Meets SerenityBespoke 1-to-1 Pilates & Yogalates Elevate Your Wellness with Bespoke 1-to-1 Pilates & Yogalates Experience a movement journey that is as unique as you. In today’s fast-paced world, your body deserves more than a one-size-fits-all approach. My private 1-to-1 Pilates and Yogalates sessions blend the flow of yoga with the precision of Pilates—enhanced with props like weights and resistance bands to create a more refined, mindful, yet strong conditioning experience. This tailored approach allows you to engage in a practice that is both nurturing and challenging, ensuring your body moves in the safest and most functional way. What to Expect * A personalised program designed for your body, goals & lifestyle. * Hands-on guidance with expert attention in every session when in a physical space/studio/home. * Verbal safety adjustment cueing when practising on online. * Use of props such as weights and resistance bands to deepen strength, mobility, and control. * Providing nurturance in a safe, functional, but creative way. * A harmonious balance of mindful movement and powerful conditioning. * Visible results in posture, muscle tone, and flexibility—Pilates sculpts the body, creating a lean, strong, and balanced appearance that radiates from the inside out. Ideal for: • Anyone that wants to delve a bit deeper and slower into functional anatomy to help with their range of movement, injuries.• Anyone wanting to sculpt, tone, and improve overall wellness through mindful movement Sessions Available: 📍 In the comfort of your home, Private studio sessions or online. 🕰 Flexible, discreet scheduling for your convenience This is not just exercise—it’s a refined movement experience designed for lasting strength, elegance, and beauty. Spaces are limited to ensure exclusivity and focus.Enquire now for a consultation and begin your journey to a stronger, more balanced you. 📩 salemayoga@icloud.com and via dropping me a message through this platform. 📷 https://linktr.ee/salemaveliu READY TO GO? This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Thank you for subscribing. 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Practice You Deck Cards by Elena Brower There comes a time in every season of life when we are called to return to ourselves for strength. To pause. To notice the subtle disturbances of change emerging beneath the surface and meet them—not with resistance, but with curiosity, strength and grace. In this week's reflection, I invite you to explore how the Zen-informed lens of simplicity, presence, and compassionate awareness can help you return to your centre stronger, softer, and more connected with the most practical practice/s of Zen to help in times of unease. Over the past few weeks, as I’ve been preparing for my assessment and opening space to welcome new collaborations in my teaching, I’ve felt the stirrings of change—offering me new ways of working that feel more aligned with who I’ve become. At the same time, it hasn’t all been smooth sailing. Behind the scenes, I’ve been navigating some deep challenges. Living alongside someone diagnosed with severe depression is a quiet and constant weight. It takes strength to stay grounded—for myself, and for my partner. Some days, maintaining a hopeful outlook feels like balancing on a tightrope, one breath, one moment at a time, with my mojo nowhere to be seen. Yet in these moments, I’m reminded why my practices matter. They keep me anchored. They help me stay open, connected, and honest about what I need—and what I can offer—without losing myself in the process, this being the purity of human nature. PRACTICES Over the last couple of weeks l’ve not being able to join in with my HIVE cohort collective. However, Elena always one to follow up, dropped me a couple of short emails, making her support and nourishing presence felt. One of these was details about our next meet and some preparation for exploration for our session. Weirdly, it was about revisiting/creating/placing a vision of the future on our altars; tiny, concrete items. Honouring the past and the future, while keeping present in the present to keep our visions and project(s) alive and visible. I have many of these varied small altars around my home, where l go for refuge, strength and inspiration. Today as l was revisiting them, l felt the unease slowly ebbing away. On Unease & Returning to Balance: Mentally and Physically My partner often uses the word unease to describe how he thinks he’s feeling. But is unease just another word for being with NOT KNOWING? Unease is a natural part of living—especially in uncertain times. From a Zen lens, it’s not something to resist but to gently witness. Unease invites us inward, back to breath, back to presence. We don’t overcome it by force but by softening into what is. Manifesting from a Physical perspective From a Pilates and Pilates Reformer perspective: On the mat and/or on a Reformer, two Pilates practices that can support this return are Footwork exercises to ground and recalibrate through the feet and legs, and Spine Stretch Forward to lengthen the spine, create space, and release held tension. When paired with conscious breath, these movements become meditations in motion—restoring your centre with strength and grace. Mindful Communication: Speaking from Stillness In moments of unease, our internal landscape can often feel noisy and/or heavy. Practising mindful communication can help us listen more deeply—first to ourselves, then to others. Inviting us to pause before speaking, to check in with our body, breath, and emotional tone, so we become less reactivate, which is a lot harder than it seems. I have been learning this highly important skill under the teachings and guidance of my mentor, thank you Elena Brower [https://substack.com/profile/6699041-elena-brower] so much for reminding me, that less is more and that practice is where Zen truly resides. Zen teaches us that silence is not empty. It is full of possibility. When we communicate from stillness, we become less reactive and more rooted in truth. We begin to use words that honour both our experience and the space between us and others. This kind of presence fosters connection—not through performance but through authenticity. Especially when supporting someone living with depression, this type of mindful listening becomes an anchor. We hold space not to fix, but to witness—to offer our calm presence as a mirror of steadiness in the storm. In relationships, this quiet attentiveness can soften defensiveness and create space for honest expression. It fosters a climate where partners feel safe to be vulnerable without fear of judgement or urgency to solve. Honest Boundaries: Showing up with compassion without abandoning ourselves Change often illuminates how much we’ve been carrying—emotionally, mentally, and physically. Saying no can be an act of profound self-respect. Zen invites us to return to the simplicity of knowing what is true in the moment. Not everything that calls for our energy deserves it. Honest boundaries don’t push people away; they create the conditions for sustainable closeness. When we honour our limits, we honour our energy, our needs, and our evolving identities. When living with or caring for someone navigating depression, clear and loving boundaries are essential. They allow us to show up with compassion without abandoning ourselves. In relationships, mutual respect for boundaries creates a shared sense of security—a trust that each partner can care for their own energy while staying connected. Emotional Availability: The Grace of Staying Open It’s tempting to withdraw when things get difficult and emotions become like a roller coaster. But true strength lies in staying present with what is—without needing to fix or flee. Emotional availability is the capacity to be with discomfort, both ours and others’, while remaining grounded. From a Zen perspective, emotions are not enemies—they are teachers. They come and go like weather, and our job is to breathe, observe, and let them pass. This spacious approach helps us stay connected in our relationships, even during challenging times. Supporting a loved one with depression asks us to meet their pain with a quiet steadiness, not by absorbing it, but by offering our stable presence—our willingness to sit with them in the shadows while rooted in our own light. In intimate partnerships, emotional availability builds a bridge between two inner worlds. It allows space for truth, even when it’s messy or uncertain, and creates fertile ground for deepened connection. Finding Your Mojo: A Zen Perspective When life feels flat or uncertain, what we often call "losing our mojo" is really a disconnection from our deeper rhythm. In Zen, this is an invitation—not a failure. Mojo isn't something we chase. It arises naturally when we return to presence and simplicity, through practices that ignite us. Zen teaches us that energy and inspiration flow best when we are not forcing. Your mojo is in your breath, your body, and the moments you slow down enough to feel. 3 ZEN PROMPTS to start the enquiry of re-cultivating your mojo: * What brings me alive in this moment? * What am I resisting? * What am I longing for? These questions when asked in stillness, help you reawaken your natural vitality—quietly, respectfully, from the inside out. A Mudra for Strength & Grace: Vajrapradama Mudra (Mudra of Unshakable Trust) This is the mudra of unshakable trust. Interlace your fingers at the heart centre, leaving the thumbs extended and touching. Rest this gesture at your chest, close your eyes, and breathe deeply. Use it when you need to reclaim your steadiness and inner power. Vajra means “diamond” or “thunderbolt,” symbolising clarity and indestructibility. Pradama relates to offering or confidence. Together, Vajrapradama Mudra translates to “Mudra of Unshakable Trust.” Affirmation: "I trust in my strength. I return to grace." Zen Sitting Practice: Returning to Yourself in Times of Unease Find a quiet space and take a comfortable seated position. Sit on a cushion or chair, allowing the spine to be long but not rigid. Bring your hands into Vajrapradama Mudra or rest them gently in your lap. Let your eyes soften or close. Begin by simply noticing your breath. Allow the inhale to expand you, and the exhale to ground you. When thoughts arise, acknowledge them gently and return to the breath. Use this practice to anchor yourself in the now. Just five to ten minutes a day can cultivate the strength and grace you seek—not from outside, but from your own centred presence. In households affected by depression or emotional overwhelm, this daily ritual becomes a way to clear your own energy, reset compassion fatigue, and reconnect with your inner resources. For couples or partners, consider sitting together in silent support. No talking. Just breathing, side by side. This shared stillness becomes a silent vow—to be with each other in presence, not performance. Zen Relationship Practice: The Circle of Presence Sit across from your partner or loved one. Each of you places an object or candle in the centre to symbolise your shared intention. Set a timer for five minutes. In silence, gaze softly at one another—not staring, but witnessing. Stay relaxed and breathe naturally. If emotions arise, let them flow. If laughter or tears come, honour them. When the timer ends, bow gently to each other. This circle of presence cultivates intimacy without words, reminding you both that presence is the most sacred gift we can offer. Returning to Centre To return to strength, balance, and grace is to come back to the truth of who we are: cyclical, sensitive, resilient, wise. Through mindful communication, honest boundaries, and emotional availability, we can strengthen not just our relationships with others, but also the relationship with ourselves. This is the art of living well. This is the nourishment that lasts. With a bowed heart and steady breath, in quiet service to your return. S This Substack is reader-supported. To receive new posts and support my work, consider becoming a free subscriber. Thank you for subscribing. Leave a comment [https://salemaveliu.substack.com/p/returning-to-strength-balance-and/comments?utm_medium=podcast&utm_campaign=CTA_5] or share this episode [https://salemaveliu.substack.com/p/returning-to-strength-balance-and?utm_source=substack&utm_medium=podcast&utm_content=share&action=share&token=eyJ1c2VyX2lkIjoyMTYzMjU1MSwicG9zdF9pZCI6MTYyODg5NzIwLCJpYXQiOjE3NTE1OTcyNjAsImV4cCI6MTc1NDE4OTI2MCwiaXNzIjoicHViLTIyNDM3NjgiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.L2SryvFgLcJgtkvGuTXdxIUzfBNcRlNKNXFjpyVYXcw&utm_campaign=CTA_5].

this weeks invitation and enquiry * confidence VS bravado the difference * embody confidence through Zen, brain, and muscle * journaling prompts to meet challenge and cultivate confidence honestly * a Zen Practice: “Returning to Centre” A Confidence 5 Step Cultivation Sit Let’s start this weeks podcast and post with the main enquiry ‘How do you wear confidence?’ I’ve been thinking and asking myself this question a lot lately, as l think our perception of confidence changes with age. As over the past few weeks, l’ve come to realise that Confidence isn’t quite what l thought it was. It’s not about trying to be the best or shout from the roof tops, have the perfect post and/or body and face. But instead for me it is about welcoming in an type of soft anchoring. Coming from a quiet, rooted place of knowing that’s less about being “better” and more about feeling connected—to my breath, my strength, my purpose. A reflection from the Japanese concept of “gambaru” which loosely means “to do one’s best with quiet determination.” No drama. No ego. Just presence in effort. Confidence is not something that we’re born with, it’s something we rebuild, reshape, and re-embody through our various life experiences. Something l’ve personally experienced over past five years with changes in health, loss, and uncertainty. As we delve deeper into the element of Confidence from both a scientific and Zen perspective, we begin to realise that challenge isn’t something to avoid—but it’s the very terrain where confidence is forged. Losing confidence during the second half of the pandemic. Not all at once—but slowly. It slipped away through the cracks of long quiet spells, and the weight of uncertainty. Teaching, creating, even trusting my body—it all felt far away until recently, when I took the conscious choice to step back in once again. To retrain, to move differently, to begin again with fresh eyes and an open heart. Yoga, Pilates, Zen, and the deep anatomy work I’ve studied and continue to study have become my home base, my anchor. Challenging myself mentally and physically through retraining in a new discipline has reignited something I hadn’t felt in a while. That spark. That sense of direction and it feels great, even through l don’t quite know where it will take me? But the version of me who loved teaching, creating, and running her own thing is remerging not quite in the same form, but with more depth, more softness, more strength. Pilates, structure, Zen, movement—it's all helping me remember who I am. Sometimes rebuilding confidence looks like learning something new… and realising you’re not starting over but returning home. But what does confidence look like in our brains? Well our brains are designed to adapt. Neuroplasticity after all is the brain’s ability to rewire itself based on experience. When we face a challenge whether physical, emotional, or mental, our nervous system is activated. If we meet that challenge with conscious effort, focused attention, and rest afterward, the brain begins to encode that experience as resilience. Confidence then isn’t just a feeling but a chemical process. It’s biology in motion, a dance between belief and the body, shaped not only by past experiences but by what we choose to do with the present moment. At the heart of it? Your brain’s reward system. The brain’s reward circuitry, primarily involving the dopaminergic system, plays a central role in motivation, learning, and yes confidence. When you face a challenge and follow through, especially something just outside your comfort zone, your brain releases dopamine a feel-good neurotransmitter that reinforces the behaviour. Each time you complete something difficult, the brain registers it as a “win.” Even small victories like mastering a new Pilates move, holding a posture longer, or showing up for your practice when you didn’t want to light up the mesolimbic pathway, telling your brain: That felt good. Let’s do that again. Over time, these micro-rewards begin to reshape your internal narrative.Not just I can do hard things, but I want to keep growing. Interestingly, this echoes what the brain craves:Consistent, meaningful effort → reward → reinforcement. The result? A felt sense of confidence that’s less about being “better” and more about feeling connected—to your breath, your strength, your purpose. Embodied Confidence: Why Movement Matters Physical movement especially structured, mindful movement like pilates or yoga is particularly effective at activating this system. But why? Well because it pairs mental challenge (focus, coordination, breath control) with physical effort (strength, endurance, precision). This integrated experience creates a potent feedback loop between mind, muscle, and mood. When you rise to meet a challenge physically, the brain responds as if you’ve done something meaningful (because you have). This not only boosts dopamine but also builds trust between you and your body, between you and your capacity. This is especially relevant in any movement we undertake. Challenging the body with mindful stress like strength work, Pilates, or complex motor patterns helps reorganise not just muscle but also our sense of self. With each small success, the body sends a feedback loop to the brain: You did that. Confidence begins to rebuild from the ground up. The Zen Colour of Confidence In the Zen tradition, colour is approached with intentional simplicity—each hue chosen not for decoration, but for its energetic essence and meditative effect. Historically, Zen temples favoured natural tones: earthy browns, soft greys, indigo blues, and muted whites, reflecting the impermanence and humility central to Zen. These colours calm the nervous system, support stillness, and mirror the subtlety of the natural world. In colour psychology, these tones encourage introspection, stability, and grounded awareness—qualities deeply aligned with the Zen ideal of wabi-sabi, the quiet beauty found in imperfection and transience. Shades of blue generally supports trust, darker blues especially promote confidence from a colour psychology perspective. Zen: Effort Without Clinging In Zen, we are taught to meet the moment as it is without attachment to outcomes. This doesn’t mean we don’t try, but rather that we engage fully and release the need for control. Dōgen Zenji wrote, “To study the self is to forget the self.” When we approach challenge from a Zen lens, it becomes less about winning and more about witnessing. What am I learning here?How can I move with what’s arising instead of fighting it? This presence-oriented approach softens the ego’s grip and allows us to move through difficult terrain with more grace. Confidence, then, isn’t about feeling bulletproof it’s about staying connected, moment by moment, no matter what’s unfolding. From a Zen perspective, confidence doesn’t come from external validation—it’s a quiet, rooted knowing. In Japanese, the concept of “gambaru” loosely means “to do one’s best with quiet determination.” No drama. No ego. Just presence in effort. The Integration and Practical Application of When science meets stillness, and movement meets mindfulness, confidence becomes a practice rather than a fixed state. It’s rebuilt through the body through breath, through effort, through pause. Through showing up again and again, even when unsure. It’s in the shaking legs during a Pilates hold.The quiet mind after a meditation sit.The decision to begin again, even when it’s hard. Confidence doesn’t always roar. Sometimes, it’s just a whisper: Keep going. You’re doing it. Journaling Prompt: Meeting Challenge Honestly Carve out 10 minutes, and reflect with honesty and compassion: Find a quiet space and take a few deep breaths. With pen and paper, explore the following: * Where in my life do I feel unsure or disconnected from my inner strength? * What small challenge am I currently facing that I could meet with more presence? * What part of me already knows how to begin again? Let the pen be your mirror. * Where in my life am I meeting resistance or self-doubt right now? * What would it look like to meet this challenge with curiosity, rather than fear? * Can I recall a time I did something hard and came through stronger? What did I learn? Let the words flow. No need to fix—just observe. Zen Practice: “Returning to Centre” — A Confidence a 5 Step Cultivation Sit Duration: 10–15 minutes | Best done seated in stillness 1. Settle the Body Sit comfortably on a cushion or chair.Spine upright, shoulders relaxed.Let your hands rest softly in your lap or on your thighs.Gently close your eyes or lower your gaze. Take 5 slow breaths. Feel yourself arrive. 2. Anchor the Mind with Breath + Mantra Inhale: I am hereExhale: I am ready Repeat this silently for 3–5 minutes, letting the rhythm of breath and mantra begin to stabilise the mind. Feel the inhale gather presence, the exhale soften resistance. 3. Gathā for Confidence Now, introduce this short Zen gathā (a poetic verse) to work with in your sit: With each breath, I return to my true ground. Nothing to prove. Only to be. Repeat this softly within, letting the words settle into your body. You might sync them with your breath, or let them drift in and out like waves. 4. Inquiry in Stillness (Optional for last 2–3 minutes) As you sit in silence, ask yourself gently: * Where in my life do I feel disconnected from my confidence? * What part of me already knows how to begin again? Don’t force answers—just let the questions echo. Confidence in Zen isn’t bravado—it’s the quiet clarity of knowing you’re already enough. 5. Close with a Mudra Bring one hand to the heart, the other to the belly. Bow your chin slightly. Whisper to yourself:“I trust in the return.” The Takeaway Confidence isn’t a fixed trait. It’s a process your brain and body want you to lean into. Each time we allow ourselves to be challenged and follow through, we’re not just pushing limits we’re rewiring our sense of self. So whether it’s through mindful movement, deep rest, or showing up for that small promise you made to yourself today—know this: Your reward system is watching. And it loves a comeback. Confidence is not a pose we strike—it’s a process of remembering. Through breath, movement, and self-inquiry, we rebuild it, piece by piece, with presence and compassion. Thanks for reading! This post is public so feel free to share it. This Substack is reader-supported. To receive new posts and support my work, consider becoming a free or paid subscriber. Thank you for subscribing. Leave a comment [https://salemaveliu.substack.com/p/wearing-the-quiet-colour-of-confidence/comments?utm_medium=podcast&utm_campaign=CTA_5] or share this episode [https://salemaveliu.substack.com/p/wearing-the-quiet-colour-of-confidence?utm_source=substack&utm_medium=podcast&utm_content=share&action=share&token=eyJ1c2VyX2lkIjoyMTYzMjU1MSwicG9zdF9pZCI6MTYxNDE1NDE1LCJpYXQiOjE3NTE1OTcyNjAsImV4cCI6MTc1NDE4OTI2MCwiaXNzIjoicHViLTIyNDM3NjgiLCJzdWIiOiJwb3N0LXJlYWN0aW9uIn0.eWJ7N32svycdVx9PfkfIsVPy1anghvHASLVmXFoiK2o&utm_campaign=CTA_5].