by Beth Lewis | Feb 18, 2025 | Self Care
I used to believe that being a good mum meant always putting my family first, making sure everyone else was happy and cared for before even thinking about myself. I’d run around all day, ticking off tasks, meeting everyone’s needs, and by the time I had a moment to breathe, I was utterly exhausted. Sound familiar?
It took me a long time to realise that constantly giving without refilling my own cup wasn’t sustainable. I was running on empty, and it showed. I was impatient, irritable, and drained. The truth is, when we don’t take care of ourselves, we have nothing left to give to those we love. You can’t pour from an empty cup.
What Does This Really Mean?
Imagine your energy and emotional well-being as a cup of water. Every time you give—whether it’s caring for your kids, supporting a friend, working, or handling daily responsibilities—you pour a little out. If you never take time to refill, your cup runs dry. And when that happens, you’re left with nothing but exhaustion and resentment.
I’ve learned that self-care isn’t a luxury or something I can push to “someday when I have more time.” It’s a necessity. When I take care of myself, I’m a more patient mum, a more present partner, and a happier version of me.
The Warning Signs of an Empty Cup
If you’re feeling any of these, it might be time to check in with yourself:
- You’re constantly exhausted, no matter how much sleep you get.
- You feel easily irritated or overwhelmed by small things.
- You struggle to enjoy the things that used to make you happy.
- You feel like you’re always giving but never receiving.
- You crave time alone but feel guilty for wanting it.
I used to ignore these signs until I reached burnout. Now, I listen to them as a gentle reminder that I need to slow down and take care of myself.
Ways to Refill Your Cup
Refilling my cup doesn’t mean taking extravagant vacations or spending hours at a spa (though I wouldn’t say no to that!). It’s about small, intentional choices that help me feel more balanced and nourished.
1. Giving Myself Permission to Rest
For the longest time, I believed that resting was lazy. Now, I see it as essential. Whether it’s taking a short nap, sitting with a cup of tea in silence, or going to bed early, I remind myself that rest is not a reward—it’s a right.
2. Saying No Without Guilt
I used to say “yes” to everything, even when it drained me. Now, I remind myself that saying no isn’t selfish—it’s setting healthy boundaries. When I say no to things that deplete me, I say yes to my well-being.
3. Finding Small Moments of Joy
Some days, self-care is as simple as drinking my coffee while it’s still hot, listening to my favourite song, or taking a few deep breaths before jumping into the next task. These little moments may seem insignificant, but they add up.
4. Moving My Body in a Way That Feels Good
Exercise used to feel like another chore, but now I focus on movement that brings me joy. Whether it’s stretching, going for a walk, or dancing in the kitchen with my kids, I move because it makes me feel good, not because I “have to.”
5. Checking in With Myself Daily
Each day, I ask myself, What do I need today? Some days, it’s connection with a friend. Other days, it’s space to be alone. Just pausing to ask this question helps me tune into my own needs.
Filling My Cup Makes Me a Better Mum
I’ve learned that taking care of myself isn’t selfish—it’s one of the best things I can do for my family. When my cup is full, I have more patience, more love, and more energy to give.
If you’re reading this and feeling like your cup is running low, I want you to know that it’s okay to put yourself first sometimes. You deserve rest. You deserve joy. You deserve to feel whole.
So today, I challenge you to do one small thing just for you. Because you can’t pour from an empty cup—and you don’t have to.
I have some wonderful resources for you to help you on your journey to better self care.
Come and join my community – MYnd Centre Facebook Community
Download my free guides – The Ultimate Self Care For Mums and How to Overcome Mum Guilt
My 1:1 Breathwork and Sound Healing session – a deeply personal, transformative experience designed to help you reconnect with your authentic self. Learn more here.
by Anne Clark | Feb 3, 2025 | Breathwork
What Is Breathwork? Discover Its Life-Changing Benefits with Beth Lewis
Breathwork is more than just breathing; it’s a powerful, intentional practice that uses the breath to bring about profound physical, emotional, and spiritual transformation. Whether you’re looking to reduce stress, process unresolved emotions, or connect with your authentic self, breathwork offers a safe and effective way to heal and grow.
What Is Breathwork?
At its core, breathwork involves conscious connected breathing techniques designed to influence your mental, emotional, and physical states. It’s a practice rooted in ancient traditions and has evolved over time, drawing from yogic pranayama, meditative practices, and therapeutic methods like Holotropic and Transformational Breathwork.
The premise is simple: by shifting how you breathe, you can access altered states of consciousness, regulate your nervous system, and tap into your body’s natural healing mechanisms.
How Does Breathwork Work?
When we breathe, we’re not just taking in oxygen; we’re also influencing the body’s energy flow, or “life force.” Shallow, unconscious breathing often leaves us feeling stuck, stressed, or disconnected.
Breathwork changes this by:
- Increasing Oxygen Flow: Deep, intentional breathing floods your body with oxygen, energising cells and supporting overall health.
- Activating the Parasympathetic Nervous System: Breathwork helps shift you from a stressed “fight-or-flight” state into a relaxed “rest-and-digest” state.
- Accessing Altered States of Consciousness: Certain techniques allow you to bypass the conscious mind, connecting you with deeper emotions and subconscious patterns.
The Life-Changing Benefits of Breathwork
1. Emotional Healing
Breathwork allows you to release stored emotions and traumas that may be holding you back. By accessing these blockages through the breath, you can heal past wounds and break free from limiting patterns.
2. Stress Reduction
In a world filled with constant noise and pressure, breathwork provides a sanctuary of calm. It lowers cortisol levels, reduces anxiety, and promotes mental clarity.
3. Physical Rejuvenation
Breathwork enhances your body’s ability to heal by improving oxygen delivery, boosting the immune system, and increasing energy levels. It’s a natural reset for your entire body.
4. Spiritual Awakening
For those seeking a deeper connection with themselves or the universe, breathwork opens doors to profound spiritual insights and a sense of oneness.
5. Improved Focus and Creativity
By clearing mental fog and increasing oxygen to the brain, breathwork can unlock new levels of clarity and creative inspiration.
What Happens in a Breathwork Session?
Working with me, you’ll experience a personalised, guided journey tailored to your needs. My sessions blend Breathwork with techniques like Sound Healing and NLP to create a transformative experience. You’ll be in a safe, supported space where you can let go of stress, connect with your inner self, and embrace the healing power of your breath.
Who Can Benefit from Breathwork?
Breathwork is for anyone who wants to:
- Reduce stress and anxiety
- Heal from past emotional wounds
- Enhance their focus and creativity
- Deepen their spiritual connection
- Feel more grounded and balanced in life
Whether you’re completely new to breathwork or have some experience, my 1:1 sessions are designed to meet you where you are and guide you toward the transformation you seek.
Take the First Step Toward Transformation
Your breath is your most powerful tool for healing and growth—and it’s always with you. Through guided breathwork, I can help you unlock its full potential and transform your life.
Are you ready to breathe your way to a better you? Book a 1:1 session with me, Beth Lewis, and take the first step toward the life you’ve been dreaming of.
Let’s transform your life, one breath at a time.
by Elizabeth Lewis | Aug 3, 2021 | Blog
IT’S OKAY TO FEEL LIKE THIS
We all have our down days. Some days feel like they go on forever.
Sometimes it feels like ground-hog day and we feel pretty damn unfulfilled. Then the guilt creeps in and we beat ourselves up for feeling this way because we love our children, but we don’t get ‘everything we need’ by ‘just being a Mum.’
It’s okay – you can say it.
I have these days too.
The days when you feel disconnected from yourself, your partner, and pretty much everything.
The days when you can’t seem to pull yourself out of the brain fog. The exhaustion. The heaviness.
The days when you feel so much anxious energy charging through your body, you feel like what you really need is to throw a tantrum like a toddler and cry for approximately 5 days.
It’s okay.
Forgive yourself for being human. For having these thoughts. For feeling this way. It’s okay.
Allow yourself to flow with what is coming up for you, and breathe.
Cry. Scream. Reach out.
I see you, Mumma. You are not alone. You are magnificent.
You pick others up when you have nothing left. You pick others up when you can’t even pick yourself up.
The moment you decide to forgive yourself for not having all your shit together all the time, is the moment you are free. Flow with it.
It really is okay.
I’ve got you, Mumma.
Reach out for a virtual coffee if you feel to and I will hold space for you: www.calendly.com/bethlewis/coaching
by Elizabeth Lewis | Jan 25, 2021 | Blog
Do you ever have that feeling of emptiness inside you even though you’re in a house full of people, or sitting with your partner?
Me too.
Being alone doesn’t mean you don’t have people in your space.
It means you don’t have space for yourself.
Let me explain. Let’s drop deeper!
Sitting with the stirring feeling that there is something missing, is generally an indication that you have disconnected from who YOU truly are.
Recently, following a series of personal challenges, I had been feeling restless and sad. This uneasy feeling started showing up everywhere and I started doubting EVERYTHING.
I felt disconnected from my partner because when you’re already hurting you just want to look at the person who is ‘meant to get you more than anyone’ and say “FIX IT!”
How frustrating is it when they can’t!!??
I found myself getting frustrated over the smallest things in my relationship and little things became big things very quickly.
What did I do?
After a massive cry, I took a breath. Then went inward.
I gave myself permission to feel the way I felt and I let myself sit with this feeling.
Tears fell.
I put one hand on my heart and one on my belly.
I realised in that moment, that the connection and harmony I was craving (that I didn’t feel my partner ‘giving to me’) was up to me to give to myself.
It was up to me to show up in my relationship as the beautiful, divine goddess I know I am. I deserve that.
I do not need to wait for a man to ‘make me feel this way.’
Nor do I need a man to complete me – because I am already complete.
I felt a sense of power and harmony return to me, because I had taken my power back.
I was back.
My partner began to respond to my peaceful energy and the energy in our home shifted to what I feared had disappeared.
We booked a night away together and had the most phenomenal date night I could’ve hoped for! I fell in love with my man all over again – because I had fallen in love with me again.
He commented on my energy and said he felt a sense of inner peace and softness and that was beautiful.
It is so easy to put power into the way we ‘need’ others to make us feel and forget that we can do this for ourselves.
When we show up for ourselves internally – others show up for us externally.
If you’re feeling disconnected from your partner – book a date with yourself first!
If you’re feeling disconnected from yourself and you’re stuck on how to shift this – book a date with me! I can help.
REMEMBER!
If YOU don’t show up for yourself and DECIDE to make a shift – nobody else will.
Book your complimentary Support Session with me today. Show up for YOU!
by Elizabeth Lewis | Oct 22, 2020 | Blog
Okay, let’s talk relationshit… Whoops! I’m mean RELATIONSHIPS! Or do I?
We all know that having a baby is exhausting and one area of your life this can affect is the relationship you have with your partner.
You’ve gone from being free and easy and only having to consider yourselves, to your relationship being triangulated by this little human demanding all your attention — which can leave one, or both of you feeling neglected. (And in some cases, resentful.)
Finding your feet in this new chapter you’ve entered when you’re sleep deprived and overwhelmed can be incredibly challenging and finding your way back to one another can seem impossible.
Communication really is key!
Talk to one another. Talk about how you’re feeling, what’s coming up for you and what you need.
When you have no energy to talk, a warm embrace is sometimes all you need. The act of physical touch is a powerful thing.
REMEMBER!
When we’re sleep-deprived, our minds can play tricks on us. You can be feeling a lot of negative “things” and the people we’re closest to are the ones we take it out on.
Before you REACT or LASH OUT — STOP, BREATHE, and ask yourself what you’re really feeling below what you’re about to say or react to. Sometimes all you really want to say to your partner is — “I MISS YOU.” So say it.
If you really are struggling and need support in ANY way — ASK! It’s okay not to be okay.
by Elizabeth Lewis | Jul 22, 2020 | Blog
Every time I do or say something I think to myself, “What example am I setting for my son?”
I read a quote recently that resonated with me deeply:
“When little people are overwhelmed by big emotions, it’s our job to share our calm not join their chaos.”
~ L.R. Knost
Breathe.
Reset.
Take a moment.
Ask for support.
Talk.
Love.
Practice gratitude.
When you’re sleep deprived, overwhelmed and beyond exhausted, it’s very easy to let your emotions take over. It’s okay! We’re all human and it’s important for our kids to see this too… it’s how we repair after rupturing that will stick with them.
by Elizabeth Lewis | Jul 13, 2020 | Blog
Becoming a Mother can be overwhelming. With SO much information available to us, this can be wonderfully supportive – and a little too much at the same time!
One thing I’ve learnt on this journey so far is that my intuition is usually spot on. Any time I have started to feel stressed, overwhelmed and out of my depth has actually been when I’ve listened to too much advice from others or based my parenting style on what me or my child “should/shouldn’t” be doing.
Don’t get me wrong, certain advice and support is imperative when it comes to parenting – it’s what we do with this advice and if it resonates well with us as parents that counts. (If it doesn’t resonate with you as a Mother, your child can feel your energy… remember that.)
This message is for all those new Mums out there “trying to get it right” –
My biggest breakthrough came when I surrendered to being present with my little guy and tuned in to my INtuition. Your intuition is strongest when you’re present and not overwhelmed with how you “should” be doing things. Do what feels right for you and your baby and let go of what you thought it might look like.
“Information is helpful. INtuition is key.”
by Elizabeth Lewis | Jun 8, 2020 | Blog
Becoming a parent is like shining a spotlight on all parts of yourself. It forces you to see where you crave control, love, acceptance, security and order, and it pulls you back into the present moment every time your thoughts or emotions start running away from you.
Remember those days when you woke up in the morning and thought, “today, I’m going to strip the bed, do the laundry, work on my business and exercise” and actually achieve all those things (or even one of them?!)… me neither!
Today I wanted to work on content for my website and get some housework done, however my little man has been a little unsettled… so today, I am still. I’m sitting in my rocking chair, typing this post with one hand, because this beautiful little guy simply wants his Mum.
One of my favourite quotes is “Are you having your thoughts, or are your thoughts having you?” (Amir Zoghi)
Whilst my conditioned adult mind races with thoughts such as “I don’t have time for this,” “I have so much to do,” this is frustrating & I need to get things done,” I choose to be still, thankful and grateful instead. This divine little being is my son and he is growing SO fast. This time with him as a baby doesn’t last long and today, he simply wants his Mum. That is beautiful.
I love you little man… and I am present with you.
by Elizabeth Lewis | May 15, 2020 | Blog
Becoming a parent is challenging on many levels and one of the main challenges is finding time for yourself and/or your relationship with your partner.
SO many parents I know struggle with this. How do we find those little moments for ourselves – no matter how big or small they may be.
One thing I love to do for myself is give my baby his last feed on my rocking chair in a dimly lit room, with gentle piano music playing. I take this time to breathe and focus on 3 things I have gratitude for from the day. It’s amazing how something so simple can soothe your soul.
When it comes to my partner, I find presence is key. Take time to turn off the TV and put your phones down and connect. Even if it’s only a few minutes, it’s important to connect with no distractions and tell each other what you appreciate about one another.
Sending love and light to you all and remember — you can’t pour from an empty cup, so fill your cup every chance you get… even if it’s a drop at a time.
by Elizabeth Lewis | Apr 27, 2020 | Blog
Breastfeeding is a journey!
I don’t need to explain to any parent how sleep deprivation feels, as anyone who has nursed a newborn baby knows exactly what I’m talking about!
When I first started breastfeeding, my flow wasn’t fast enough and I was using nipple shields to try and help with the pain, however this resulted in my poor little guy sucking so hard that he pulled my entire nipple up the shield and ended up with blisters on his tongue from the friction! He wasn’t putting on weight and we were both in pain when he was trying to feed which was incredibly distressing for us both.
Due to this, I had to learn how to get him to latch on without the shields, push past the pain and do whatever I could to increase my flow. It’s been quite a journey but my little man is thriving and I love the beautiful experience of feeding him. My only issue is that until now, he has been 100% on the breast and isn’t really enjoying taking a bottle which makes it pretty much impossible for me to get any proper rest. (I feel we’re getting there, but it will take some time.)
Being 100% responsible for his feeds is incredibly demanding and today, I am beyond exhausted. My whole body hurts, I feel sick and my eyes are burning.
This post is for all the Mum’s out there who are absolutely shattered, but keep going for the sake of their little ones. Putting our own needs aside to make sure our children are loved, healthy and safe. Some days we simply need someone to tell us that it’s okay to be emotionally, mentally and physically drained. Sometimes we need to fall apart and have a good cry.
It’s okay that we simply can’t do it all. It’s okay to take a moment for you.
To all the Dad’s / loved ones
If you see your partner or a Mum you know “having a moment,” I can pretty much guarantee that all she needs is for you to notice, stop what you’re doing, put your arms around her and say: “Sweetheart, you’re doing a great job. I love and appreciate you.”
And the Mumma’s… take a big deep breath and remind yourself that it’s okay not to be okay. And most importantly — it’s okay to ask for help! Give your partner or a loved one the chance to hold space for you while you say everything you feel you “shouldn’t.” It really is okay.
