🔭 The Present Perspective Newsletter

💗 Towards greater self-kindness and agency

Sometimes the smallest choices can bring us back to ourselves. When we understand the deeper needs behind our habits, something softens and change feels possible again. There is a gentler path forward, and it’s closer than we think.

“Between stimulus and response there is a space. In that space is our power to choose our response.” — Viktor Frankl

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Dear Reader

Why is it that we often turn away from the very things that would support us, and move toward the things that don’t?

Most of us know exactly what would support our wellbeing: exercise, less sugar, healthier food, less screen time, regular meditation. Yet we often find ourselves doing the exact opposite. This alone shows how unhelpful the whole “should” and “should not” mindset really is. It doesn’t motivate us and it doesn’t change anything.

Judging ourselves for these patterns doesn’t help either.

What does help is bringing awareness to what is actually happening. With mindfulness, we can look more closely at these behaviours and understand them, rather than getting tangled up in self-criticism or rules about how we are meant to be.

When we pay attention, we can see something simple and very human. The things we do that are not great for our wellbeing still give us something. We are drawn to them, otherwise we would not return to them.

So what is it we are seeking?

At the heart of it, we are always moving toward comfort, pleasure and safety, and away from discomfort, pain and any sense of unsafety. A glass of wine is genuinely more enjoyable than a kale juice. Watching TV is more comforting than sitting in meditation with an unruly mind. Sleeping in often feels easier and kinder than dragging ourselves to the gym.

Discomfort and pain evolved as signals of threat. Of course, we instinctively avoid them. Touching a hot element hurts. Being rejected hurts. The body learns quickly to treat discomfort as danger and pleasure as safety.

Seeing this clearly gives us an important entry point. It allows us to understand our behaviours not as flaws but as protective instincts. The pull toward what is not great for us, and the resistance to what is good for us, are both rooted in a deep wish to feel safe. There is something inside each of us that wants to protect us, comfort us and bring us ease. Even our less helpful habits are trying in their own way to care for us.

When we feel into that intention, the longing for safety, comfort and care, something softens. Instead of acting unconsciously on the impulse, we can consciously honour it. We can choose actions that genuinely support our wellbeing while still respecting that core need for safety.

This naturally leads to a sense of agency. We begin taking small steps not because we should, but because they align with what we genuinely want and value. As we become more aware of our own patterns, we also start to notice the real impact of our choices. We feel better when we meditate. We feel better when we eat well, move our bodies and set healthy boundaries. We realise these activities are not threatening at all. In fact, they tend to make us feel safer, more grounded and more in control of our lives.

Gradually a positive feedback loop forms. Our actions reflect our deepest intentions for care and safety. These actions help us feel better. Feeling better strengthens our trust in ourselves. That trust makes it easier to keep choosing what supports us.

Wellbeing becomes less about rules and more about relationship. It becomes a relationship with our own intentions, our own tender instincts and our own capacity to choose what truly nourishes us.

​🎭 The Nervous System Unmasked: How Stress & Trauma Hijack Your Body (and how to switch back to healing mode)​

You've been doing everything right.

Meditation, yoga, breathing exercises, maybe therapy. You're committed to feeling better.

Yet the anxiety still creeps in, the exhaustion won't lift, the pain persists and your body still feels like it's working against you, not with you.

Maybe you find yourself overthinking every little decision ... what to cook, what to wear, what to say ... because somehow every decision feels like your life depends on it.

Or your alarm goes off and it feels like you've only just fallen asleep, you need coffee just to get moving, and then you get into bed exhausted but your brain won't switch off.

Here's what most people don't realise: your nervous system can TRAP YOU in this state.

If this sounds like you, I invite you to join me for this eye opening journey.

This three-part program is designed to help you finally understand what's been keeping you trapped in anxiety, exhaustion or pain, and give you a taste of what's possible when you work WITH your nervous system and transform your health from the inside out.

Here's what you'll discover:

Part 1: The hidden secret to why your anxiety, exhaustion, pain and health challenges aren't getting better and why your nervous system is actually trying to protect you.

Part 2: How cortisol (your stress hormone) is affecting your sleep, energy, gut health and immune system and how to reset it with a simple 14-day Cortisol Rhythm Reset.

Part 3: How to create calm anytime, anywhere, with simple somatic exercises and vagal toning practices.

By the end of these three sessions, you'll finally:

• understand WHY you feel the way you do, ​
• experience what it feels like when your nervous system actually shifts, and
• have practical tools to start feeling calmer and more in control.

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3-Part Program Details: Book Now.

Date: Commencing Tuesday, 3 February 2026

Time: 6.30pm Sydney Time
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​Facilitator: Nat Mallia

Venue: Live on Zoom. Replay available and yours to keep in the Calm Mind Academy Library

Investment: Normally $147, available now for $97 with code BREATHE97

Book now! If you're ready to transform your health from the inside out, book here now.

If you have any questions, email Nat at nat@wellnessnat.com​

​Work One on One With a Certified Mindfulness Teacher!​

We are excited to announce you now have the opportunity to work exclusively with a Mindfulness Works Certified Mindfulness Teacher.

Being certified by Mindfulness Works means the teacher has undergone our training and undertakes ongoing professional development.
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This means they are well supported to offer you effective, trauma-informed, evidence-based one on one coaching.
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If you are looking for ongoing support with any of the following, one on one coaching with a certified mindfulness teacher can help:

• Reducing anxiety, insomnia, worry
• Working with relationship issues
• Working with chronic pain issues
• Learning and practising radical self-acceptance
• Building a regular mindfulness meditation habit
• Working with negative self-talk and self-criticism
• Working to improve self-care and personal boundaries

All certified teachers offer an initial 30-minute, no-obligation exploratory session so you can see if mindfulness coaching is right for you.

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​Find a Certified Mindfulness Teacher Now​

Find a certified mindfulness teacher to work with online or in person now here: https://mindfulnessworksaustralia.com.au/learn-mindfulness/learn-with-a-teacher/​

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🧘‍♀️ Mini Mindfulness Exercise: Discovering the Intention Beneath Your Habits

1. Arrive in the body (2 minutes)

Sit comfortably and let your breath settle. Notice the simple contact points; feet on the floor, hands resting, the gentle rise and fall of your chest or belly. Allow your attention to rest here without needing to change anything.

2. Meet the impulse (3–4 minutes)

Bring to mind a habit or behaviour you often fall into, something you know doesn’t fully support your wellbeing. Rather than analysing it, feel the impulse behind it.

What does it promise? Comfort? Relief? A sense of safety?

Let yourself feel the care in that impulse, even if the strategy isn’t ideal.

3. Sense what you truly need (3–4 minutes)

Now gently ask the body, “What am I really needing right now?”

Don’t force an answer. Let it arise in its own time.

Notice whether the need is for rest, grounding, connection, soothing, or simply to pause.

4. Choose one small action (1–2 minutes)

Let a small, supportive action come to mind, something that honours the real need you sensed. It could be a glass of water, stepping outside for a breath of fresh air, stretching, or a few minutes of silence.

Hold the intention that this action comes not from “should”, but from care.

🧘‍♀️ Intro to Mindfulness and Meditation Courses

Learn mindfulness and meditation with a certified mindfulness teacher at a public course. Over 40,000 people have attended the Mindfulness Works Introduction to Mindfulness and Meditation Course.
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Reduce anxiety, improve sleep and increase self-acceptance with mindfulness.

Williamstown, starts 3 February 2026. See details and book here: https://www.eventbrite.com.au/e/introduction-to-mindfulness-and-meditation-tickets-1976803649931?aff=oddtdtcreator​

Geelong, starts 4 March 2026. See details and book here: https://www.eventbrite.com.au/e/introduction-to-mindfulness-and-meditation-tickets-1976806112296?aff=oddtdtcreator​

🏡 Coming Home to Yourself — 7-Day Silent Meditation Retreat, Healesville, VIC:
11–17 February, 2026​

Step into a world of calm, depth and self-love. Experience an environment of safety, silence, beauty and natural ease.

Now is the time to truly come home to yourself.
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​“A fantastic retreat to reconnect with self led by two very skilled facilitators.” — Lisa Shortridge​
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Experience a precious and profound opportunity to embrace yourself fully and unconditionally.
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Located in the serene setting of Maitripa Retreat Centre, Healesville, this retreat provides an exceptional chance for self-love, self-forgiveness and self-acceptance.

​Book your place now with a $500 deposit.​

Teachers: Karl Baker and Stephen Archer
​Location: Maitripa Retreat Centre, Healesville, Vic
​Dates: Wednesday, 11 February – Tuesday, 17 February, 2026.
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💗 Awakening to Self-Love — 6-Day Silent Meditation Retreat, Bowral, NSW:
7–12 March, 2026​

The essence of your self-love is woven into the fabric of the universe.

It is integral to you. It just requires the right environment to emerge.
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​“It was like a balm for the soul.” — Carmel Brock

The Awakening to Self-Love, Silent Meditation Retreat provides that environment.
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​Book your place now with a $500 deposit.​
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Teachers: Karl Baker and Stephen Archer
​Location: Hartzer Park Retreat Centre, Bowral, NSW
​Dates: Saturday, 7 March – Thursday, 12 March 2026
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💗 The Essence of Self-Love, Premium — 6-Day Silent Meditation Retreat, Byron Bay, NSW​, May and June 2026​

The Essence of Self-Love Retreats at Sangsurya, Byron Bay are the premium retreat offerings of 2026.
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These retreats feature incredible artisan accommodation, a stunning retreat centre setting and an on-site chef, Todd Stream-Cameron providing world-class meals.
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These retreats are highly popular and always sell out, which is why we are offering them on two dates this year.
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There are limited single rooms, with en suites available and if you are keen to attend this retreat, we recommend booking now.
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​Book your place now with a $500 deposit.​
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Teachers: Karl Baker and Stephen Archer
​Location: Sangsurya Retreat Centre, Byron Bay, NSW
​Dates:
​May Retreat: Friday, 8 May – Wednesday, 13 May 2026
​June Retreat: Friday, 19 June – Wednesday, 24 June, 2026
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💗 The Ease of Being, Luxury — Weekend Retreat, Noosa, 27–29 March​ 2026​

Life moves fast—too fast. The constant demands, the pressure to perform, and the relentless pace can leave us feeling depleted, disconnected and exhausted.

When was the last time you truly stopped, breathed and let yourself simply be?

This exclusive, premium three-day meditation retreat offers a rare opportunity to step away from the noise and into a world of effortless relaxation, deep presence and quiet luxury.

Set against the pristine beauty of Noosa North Shore, you’ll experience:

✨ 5-star accommodation in a breathtaking natural setting.

✨ Exquisite, chef-prepared vegetarian cuisine to nourish body and mind.

✨ A curated meditation program, designed to reconnect you with your inherent ease and OKness.

“The Ease of Being retreat gave me the gift of a weekend filled with peace and calm – time out in a beautiful, natural setting away from the demands of everyday life.” — Christine Donnelly​
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​Book your place now with a $250 deposit.​
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Teachers: Karl Baker
​Location: Senses Beach Rd Holiday Homes, Noosa North Shore
​Date: Friday, 27 March – Sunday, 29 March
​Price: From $895 all inclusive
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🏢 Workplace Mindfulness Training

Nationwide in-person or online mindfulness training for workplaces.
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– Build team mental and emotional resilience.
– Improve mental fitness.
– Practical strategies for reducing burnout.
– Enhance team communication and connection.

​Get a customised program and free quote.
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🤔 Mindful Check-In. Vote to See Results

When we bring awareness to small, everyday choices, change becomes far less overwhelming. We start to see how tiny shifts can gently improve our mood, our energy and our sense of control. These moments of awareness build confidence, and over time they create a natural momentum toward habits that genuinely support us.

📝 Mindful Meme of The Week

📩 Ideas? Comments? Complaints?

​Respond to this email.