Category: Uncategorized

My kids approve of this recipe and even ask for it, so it must be good!

This makes one cup so increase the amounts as appropriate:

1 cup of your choice of milk (bear in mind that if you choose plant based milk, you’re likely not getting enough calcium so consider where you’re getting your bone building nutrients from – relevant at all ages!)

1 tsp of ground turmeric

1/2 tsp ground ginger

1/2 tsp ground cinammon

1/2 tsp honey

(Optional to spice it up with a little sprinkle of black pepper, nutmeg or even chilli – my kids don’t like this)

Mix in all the spices with a tablespoon of boiling water to you form a paste, with the honey too. Add the rest of the warmed milk stirring consistently. Sieve the mixture to remove the undissolved bits. Enjoy!

• Think about the amount of sleep you need to feel your best. What time does this mean you need to be going to sleep? What time does this mean you need to be going to bed, brushing teeth etc etc.
• Try a bedtime yoga/stretch and then once in bed, a deep rest recording, consistently for 10 days and see if it makes a difference: message me for your free deep rest recording
• Is your bedtime reading stimulating or calming?
• Eat your dinner no more than two hours before you get in bed, preferably more
• Cut out all caffeine after lunch
• Get early morning light as soon as you wake up, ideally outside, but if not, sit by an open window
• No screens before bed/in bed!
• Dim the lights a couple of hours before bed to mimic sunset

If you have a bit more time, try a foot soak before bed and a self foot massage (instructions for this here!)

Foot soak: this is one of my favourite ways to quickly and simply offer softness, kindness and rest to myself and others. Grab a washing up bowl, quarter fill it with warm water. Sit down and put your feet in! Optional additions are magnesium/Epsom salts (in most supermarkets/health food shops) and/or your favourite essential oils: lavender is traditionally used for sleep but see what resonates best with you. Don’t use oils/salts if you’re allergic/pregnant etc.

Breathwork to support sleep: once you’re comfy and cosy in bed, try counting down on each exhale from 33 down to 0. If you get lost or lose count, it really doesn’t matter, start again at 33. Additionally, you could try lengthening the exhale a tiny bit compared to the inhale. Give it a try and see what happens.

One yoga pose to support sleep: try lying on your back with your bottom close to a wall or bed and rest your legs up the wall/bed, stay for as long as feels comfortable. You might want a pillow under your head, a pillow under your bottom and a blanket over the top of you. If you’re pregnant or elevating your legs isn’t good for your body, try lying flat or just on your side and feeling how your whole body is supported by the ground beneath you. Feeling how you are held and noticing where you can let go of tension. Take a big inhale and see if you can soften on the exhale.

Tense and release: softening the body for sleep: if you already come to deep rest classes, you’ll know the power of this one which you can do standing, sitting or lying down:

• On an inhale squeeze/tense your feet, legs, buttocks. Release on your exhale.
• On an inhale, squeeze/tense your hands, arms, shoulders. Release on your exhale
• On an inhale, squeeze/tense the face. Release on your exhale.
• On an inhale, squeeze/tense the whole body. Release on your exhale.

Repeat as many times as feels good and notice how you feel.

For more tailored advice and experiential sleep support, book a massage, deep rest or restorative yoga class. Don’t forget to message me for your free deep rest recording: 07739 460676.

Unless otherwise advertised, all classes are for women only

BOOK ALL CLASSES HERE

Thursday evenings:
6.15 – 7.30pm restorative yoga
8 – 9.15pm deep rest yoga nidra

Fridays:
9.15 – 10.30am dynamic vinyasa yoga
11.15 – 12.30 slow flow yoga (suitable for all including beginners)
1.30 – 2.45pm restorative yoga

Please read my accessibility statement here.

ALL CLASSES: Expect mats and props to be set up for you before you arrive. We begin with a cup of herbal tea and a few minutes of quiet arrival time. There will be optional notes to support you to a) chart how you feel before and after to notice what difference the class gives you, b) to get “stuff” out of your head before you begin (remember to buy milk on the way home, etc) and c) to get a feel for where you are on the day – achy shoulders, feeling tired etc.

RESTORATIVE YOGA in Oxford: £18pp, 75 minutes

My classes will involve guided breathing practices designed to calm the body and mind, followed by gentle movement suitable for any level of experience. Those who have never attended yoga classes before are 100% welcome, full instruction will be given and support provided. We follow this by holding yoga poses, supported with a variety of props, to encourage finding ease in body and mind. It is an absolute balm to the nervous system. There’ll be a smattering of science and yoga philosophy as and when appropriate, but no chanting/religious aspects. There will usually be some kind of quiet instrumental music in the background, nature sounds or similar but not always so you can listen to the “songs of your body”, in the words of one of my teachers (the breath, the pulse etc). Do ask if you need to know about the music on the day, I can often adapt for your needs. There will always be a savasana/rest at the end of the class to enable you to gather yourself and allow the benefits of the class to sink in, with optional hands on support.

Everything is an invitation, you can rest at any time in any position and there will be options to ensure you are supported for example, if kneeling is uncomfortable for you. 

BOOK RESTORATIVE YOGA HERE

DYNAMIC VINYASA YOGA in Oxford:  £18pp, 75 minutes

Classes will always begin with a warm up and breath practice before we move into more flowing sequences. This is a dynamic class so you’ll want to be familiar with sun salutations and a range of basic poses.  The aim is to warm, stretch and work towards ease in body and mind: you might sweat a little or a lot, build strength and flexibility mentally and physically, a bit of challenge and fun: balances, occasional low level inversions and occasional partner work but don’t expect handstands – if this is what you’re looking for, I’m not the yoga guide for you! I’m a child of the 80s so there will sometimes be fun playlists to jolly us through (we’ll try not to sing along but we do want to smile and enjoy ourselves!) and other times, background “cafe” music. Do ask if you need to know about the music on the day, I can often adapt for your needs.There’ll be a smattering of science and yoga philosophy as and when appropriate, but no chanting/religious aspects. There will always be a savasana/rest at the end of the class to enable you to gather yourself and allow the benefits of the class to sink in, with optional hands on support.

Everything is an invitation, you can rest at any time in any position and there will be a variety of options to take so the flow works for you. 

BOOK DYNAMIC VINYASA HERE

SLOW FLOW VINYASA YOGA in Oxford: £18pp, 75 minutes

This class is perfect for beginners, if you’re returning to yoga after a break, re-familiarising yourself with poses or want something more chilled and mindful. Classes will always begin with a warm up and breath practice before we move at a slower pace, slow flowing sequences, held poses and working with the breath more consistently if you choose. We’ll be building strength and flexibility mentally and physically with plenty of pauses to feel into the body, noticing how you feel and generally moving with awareness, tenderness and compassion. There’ll be a smattering of science and yoga philosophy as and when appropriate, but no chanting/religious aspects.  There will usually be some kind of relaxing music in the background, nature sounds or similar but not always so you can also listen to the “songs of your body”, in the words of one of my teachers (the breath, the pulse). Do ask if you need to know about the music on the day, I can often adapt for your needs. There will always be a savasana/rest at the end of the class to enable you to gather yourself and allow the benefits of the class to sink in, with optional hands on support.

Everything is an invitation, you can rest at any time in any position and there will be a variety of options to take so the flow works for you. 

BOOK SLOW FLOW YOGA HERE

DEEP REST YOGA NIDRA in Oxford : £18pp, 75 minutes: read all about it here. Those who have never attended yoga before are 100% welcome to attend, full instruction is always given. There’s no movement/poses, but a deeply restful experience.

REST AND REPLENISH IMMERSION: Monthly Sunday evenings 7 -9pm £28pp

An immersion in rest and replenishment with time to arrive, guided breathwork and gentle movement, followed by poses held 3 – 6 minutes, enabling you to deeply relax into them and enjoy the benefits in your muscles and nervous system. There’ll be optional hands-on work from me to further support you. These restorative poses will be followed by a deep rest yoga nidra experience and conclude with herbal tea, foot massage and take home resources. Everything is optional and you can rest at any time in any position you like.  Included (always) are all the props you could wish for: heavy blankets, eye pillows, bolsters, weighted pillows, hot stones and lots more. Suitable for those with all and no experience.

Sunday 11^th Jan 
Sunday 1^st Feb 
Sunday 1^st March

More dates coming soon!

BOOK REST & REPLENISH HERE

LOTS MORE CLASSES AND WORKSHOPS COMING SOON – sign up to my newsletter to find out more

Always such a pleasure to get feedback from my Oxford deep rest and relaxation clients. After last night’s deep rest class, I received the message above. It made me smile, and laugh too, because, yes, I have my yoga nidra voice. AND, I also have my Mummy voice… which sometimes needs to be employed in a variety of tones to get my kids out of the house on time (!) or to stop bickering! Don’t be fooled into thinking I speak in my yoga nidra voice all the time… yes some of the time… but certainly not all the time! I am human after all – in all my perfect imperfection, just like you. And that is all so so welcome in the cabin. Whatever you’re bringing with you, emotionally, physically, it is all welcome. You can choose to lay it aside for a while or take the opportunity to embrace it and be with it. Whichever you choose is just right for you. And remember, being human is messy. It’s ok not to use the calm voice all the time. There are times when we all need to leave the house on time!

For deep relaxation in Oxford: massage and deep rest yoga nidra: katie@katiewheaterwellbeing.co.uk

Ok so these are VERY old pics and my hair is a lot less blonde and a lot more grey now, but I spent A LOT of my twenties in smart suits… Ha, I know you wouldn’t believe that now, when I’m barely ever out of leggings (KWW work uniform), but I do still have the suits! Back in the 2000s, working in PR and communications for environmental charities between London and Oxfordshire, engaging with CEOs, Directors, Ministers and SPADS (Special Advisors) at Defra, I ran programmes on recycling, waste management, climate change and agriculture. In those days, I spoke at conferences on a regular basis and spent my evenings attending lectures at the Farmers Club in London… suits and pearls were de rigueur! In fact, here I am talking about greenhouse gas emissions way back in 2008!

My point is, I know how to engage at all levels through an organisation. You can safely put me infront of your CEO and know I won’t spout wellbeing rubbish at them, but back up what I’m saying with research on neuroscience, and use proven techniques to help improve concentration and focus in the workplace as well as flow-state and creativity. All this also helps to reduce stress, improve staff morale and retention and team building.

I offer bespoke packages which can include all or any of the following, from 30 minutes to 2 hours. I will teach techniques which you can choose to repeat again and again, having a lasting effect on the general health and wellbeing of your team:

From 10th December 2025: Office yoga: you don’t need to leave your desk, we can do the whole session seated and you certainly don’t need a mat. Reduce backache, headaches, tech-neck, stress, RSI, general aches and pains and support your team’s overall mental health and wellbeing.

Nutrition: nourish yourself more deeply for better energy and concentration throughout the day: reduce that mid afternoon energy slump

Yoga nidra deep rest: replenish energy levels, improve focus and creativity, reduce stress, promote wellbeing and do something different to bond your team

Self-massage techniques: reduce stress, headaches, RSI and improve general wellbeing

Get in touch to discuss the needs of your team: katie@katiewheaterwellbeing.co.uk and I can put a plan together for you. These sessions work as a lovely Christmas/treat/wellbeing for work day or just as a January re-set. If necessary, we can do this on zoom, but in general I find it much more effective in person. I can also provide additional resources and goodie bags should these be helpful.

Find out more about me and my background here.

If you were around Oxford/shire 2003 – 2005 ish, you might have seen this advertising campaign to help improve recycling and reuse across the county – that was me! Here I am on the campaign launch day, outside the Said Business School.