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Welcome to The Haven Blog. Most entries are related to specific illnesses or conditions with self help tips. Please feel free to add what has helped you or useful resources for us all to share. For any further enquiries please call 01364 654954. Looking forward to hearing from you!

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06

Shamanic Healing

By Alexis Walsh

Shamanic Drum

Contrary to what many people believe Shamanism is not a religious practice, it is instead an Earth based spiritual path. At the very core of Shamanic practice is a strong relationship with nature and a deep understanding of the delicate balance in the very fabric of our daily lives.

Shamanic Healing can benefit you in many different ways depending on your life circumstances and what is needed. Shamanism has its origins worldwide amongst the Indigenous people, sometimes known as – “The First Nations” they have deeply rooted within their culture the knowledge and wisdom of how to live and work in harmony and balance.

Their healing practices are truly inspiring. Shamanic Healing Ceremonies work to restore harmony to the mind, body and soul using various techniques and tools that are of a spiritual nature. The body vibrates to various frequencies that generate a sense of wellbeing, vitality that suggests we are healthy and radiant; this energy is generally felt rather than seen.

Sadly, with the pace of our modern world a sense of wellbeing is rather more difficult to achieve. I am trained in the traditional Shamanic Healing practices that have their origins in the North and Central American Indigenous populations. In the last 10 years I have been on a committed path to go deeper into understanding the role of a Shaman and how we can integrate their knowledge and wisdom into a modern world.

If you have not yet experienced a Shamanic Healing, a very beautiful ceremony that focuses totally on your health and wellbeing, perhaps you are not sure how it could help you? Then take advantage of this summer offer and book a free one hour consultation in either June, July or August to discuss exactly what would be the right ceremony for you and your personal circumstances ... Right Now!

Call reception on 01364 654 954 to book your session, I am available most of the week and look forward to taking you on your own unique, spiritual journey.

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25

The Metamorphic Technique

By Vicky Rippin

The Metamorphic Technique

The Metamorphic Technique is extraordinary for personal transformation and releasing limiting or negative patterns that can hold us back.

During the session, the practitioner contacts the points on the feet, hand and the head that correspond to the prenatal time and our time in the womb. The belief is that during these formative months, our patterns of being become established and are later played out (often unconsciously) in our lives. By working on the prenatal time, the practitioner allows for the recipient's inherent life force to loosen and release the patterns of behaviour that no longer serve us.

Whereas people might seek therapy because they want to be free from their symptoms, they have Metamorphic Technique sessions because they want to transform their lives. Sessions can be done on a massage couch or chair. Gentle, feather-like touch is applied to specific points on the feet, hands and the head. We contact these parts of the body as they are extensions of centres of our communication with the world; moving, doing, thinking. Most people find the sessions soothing and relaxing.

Every session is a unique experience. The practitioner giving the session "gets out of the way" of the unique expression of life force that is within you. The inner intelligence that governs this life force knows best what needs to shift in your life in order to move you on. People often report a sense of greater inner freedom, ease and flow; a sense of ‘coming home' to themselves.

As their resistance to life melts away, the shift in their consciousness is matched by changes in their circumstances. They might embark upon a change of career, alter the place where they live, or find themselves in a new relationship. Often old habits drop away, past hurts are let go off and a new increased confidence arises. The sense of inner authority is strengthened and they find the power to follow this inner voice to make decision based on what feels right.

The best way to understand this life changing process is to come and experience it for yourself. I offer sessions of Metamorphic Technique at £45 per hour but I am offering the first session for £35 until the end of June. Please book with reception on 013634 654 954 or email ashburtonhaveninfo@gmail.com

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16

It's the little things that count

By Ilias Sachpazidis

The Little Things

"Not all of us can do great things. But we can do small things with great love.” - Mother Teresa

“Be faithful in small things because it is in them that your strength lies.” - Mother Teresa

Living in an era of ‘more’, grandiose actions and spectacles and promotion of the law of the jungle (the survival of the fittest) we are progressively losing our attention to the little every day things and constantly chase 1st place.

That partially leads to prolonged stress as we remain in a constant ‘fight & flight’ mode increasing the production of stress hormones and further supressing the ‘rest & digest‘ activity of our nervous system.  On top of that it strips away the power we have to help and empower ourselves.

So no more big words and straight to the little things!

  • The Breath of Life

Breathing is one of the most fundamental functions of not only our physical existence but our psychological one as well. Several studies have shown not only how improper breathing (shallow, quick, chest breathing) can perpetuate chronic stress but also how it can lead to it.

On the other end of the scale much research has focused on the therapeutic merits of breathing. Effectively reversing the aforementioned in addition to giving and rhythmic massage to the internal organs (helping with digestion and elimination), helping regulating the cavity pressures of the body.

Breathing is also a very powerful way for the body to regulate its pH (the level of acidity-alkalinity) – ever thought about why hyperventilating people need to breath into a bag to reverse the shock??

So, a very simple and quick exercise you can do to re-educate your body and mind to be aware of appropriate breathing is to lie on your back, put one hand on your belly and one on your chest and make sure that only the belly hand is moving up and down with your breath. It might be slightly difficult to begin with but it definitely will get easier quickly and that will also make you more aware of your breath generally as not breathing properly will stand out a lot more.

  • Posture

Everyone knows that posture is immensely important for the movement and function of the bones and muscles and progressively more people are becoming aware of its effects to the internal organs.

Same as above its directly linked with psychology and lot information about someone can be obtained by the way the hold their bodies.

What can you do to remind yourself on day-to-day basis is:

1 - Start from the top down! Looking at screens all the time predisposes us to allow the head to fall forward, forcing the neck muscles to over work and strain themselves as well as to potentially compress nerves either at the top of the neck or the bottom going to the upper extremities. So all you need to do is to tuck your chin in, ever so slightly, like you’re trying to make a double chin. That will automatically make the body to readjust the upper back to accommodate this demand. It will probably be tiring at the beginning as your muscles have weakened over time due to the lack of use but, like breathing, it will become progressively easier.

2 - Computer work: Follow the rule of the 90s! That is to say 90-degree angles (right angles). So when you are sitting working on your computer adjust your working area so you will have 90 degrees on your hips, elbows, straight back and ideally have the screen on eye level. Maybe consider investing in a kneeling chair, which will help you to maintain a straighter back and prevent from overly compressing your discs.

3 - When you’re lifting things from the floor but also from the trunk of your car try to be aware of your back and avoid doing the lifting from the back. Use your legs, bent down from the hips and keep the back straight, or at least as straight as you can. When you’re lifting incorrectly not only you’re increasing the pressure in the discs up to 300%, (if standing is 100% pressure) but also you’re putting an extra load on the muscles as they lose their optimal leverage, which in turn compresses the joints.

  • The Art of Eating

Digestion of your food has started from the very moment it enters the mouth. Not only does the biggest part of the mechanical breakdown of food happens there but the action of salivary enzymes starts breaking down the food further.

So don’t rush eating!! Besides the very well known benefit of eating slower, weight control as you don’t over eat as easily, it also plays an important role in preparing the food for easier and more effective digestion and absorption. That includes smoothies and Nutribullets etc, make sure that you do not swallow the semi liquid substance straight away but chew it 5-6 times so you get the benefit of the salivary enzymes.

 

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20

Gratitude physically changes your brain

By Matthew Mannning

Gratitude

Why is simply paying attention to the good things in your life so powerful? A new brain imaging study investigated this question with fascinating results.

A team of researchers from Indiana University recruited 43 people suffering from anxiety or depression. Half of the group were assigned a simple gratitude exercise - writing letters of thanks to people in their lives - and three months later all 43 underwent brain scans. During these brain scans the subjects participated in a gratitude task in which they were told a benefactor had given them a sum of money and were asked if they'd like to donate a portion of the funds to charity as an expression of their gratitude.

Those who gave away money showed a particular pattern of activity in their brains, but that wasn't the most interesting part of the findings. The participants who'd completed the gratitude task months earlier not only reported feeling more gratefulness two weeks after the task than members of the control group, but also, months later, showed more gratitude-related brain activity in the scanner. The researchers described these 'profound' and 'long-lasting' neural effects as 'particularly noteworthy.' The result is interesting for neuroscientists but it's also potentially useful for the rest of us.

It suggests that the more practice you give your brain at feeling and expressing gratitude, the more it adapts to this mind set. You could even think of your brain as having a sort of gratitude 'muscle' that can be exercised and strengthened. In short, practicing gratitude seems to kick off a healthful, self-perpetuating cycle in your brain.

Counting your blessings now makes it easier to notice and count them later. And the more good you see in your life, the happier and more successful you're likely to be. Shawn Achor, a researcher at Harvard University, says: "Something as simple as writing down three things you're grateful for every day for 21 days in a row significantly increases your level of optimism, and it holds for the next six months. The research is amazing." Other studies show that gratitude increases willpower; helps keep you calm, and can even boost employee morale.

What do you have to be grateful for today?

 

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15

Finding Happiness Now!

By Jem Friar

HappierBook

In our modern society, one of our primary goals is the pursuit of happiness but it seems that the way that most of us are attempting to do so is fundamentally flawed. In fact, the pursuit of happiness can actually fuel our discontent in this present moment because we think that happiness is something that we can only experience in the future after we have achieved or obtained something from outside of ourselves. There is, however, a much more fulfilling approach which I will call finding happiness that I hope to give you some clues to in this article.

Did you know that there is an International Day of Happiness on March 20th that was created by the United Nations? In 2011, the UN General Assembly adopted a resolution which recognized happiness as a “fundamental human goal” and called for “a more inclusive, equitable and balanced approach to economic growth that promotes the happiness and well-being of all peoples.” So, on an international level we are recognising how important it is to support everyone to be happier but how easy is it for people to realise that goal? The challenge is that we have been conditioned to believe that we will find happiness if we accumulate money, buy certain things, or achieve fame, power and success.

However, this experiment in pursuing happiness through materialistic gain has not proven itself to be effective or long lasting at all. In the last 50 years, even though our standard of living has increased by 3x, our happiness levels (as ascertained by subjective questionnaires over the same period) have actually decreased! So why do we still blindly attempt to find fulfilment through things and attainments? As I see it, the main reason that we are still trying to become happier in this way is because we are facing a constant barrage of advertising that is telling us in very convincing ways, that this fallacy is true. It has become a cultural belief – “more is better and will make us happier” that few people have stopped to question.

Having this belief is, in fact, really destructive both on the individual and planetary level. On the individual level, it encourages us to believe that we are not good enough and to be constantly attempting to become enough by this fruitless pursuit. On the planetary level, our consumerism based society is constantly attempting to manufacture more products to meet the ever increasing demands but at massive environmental and social cost, (especially in many poorer parts of the world.) Plus the desire to always increase our GDP by producing more on the national level makes no sense when you consider the fact that we live on a planet with finite resources.

There are, of course, other reasons that we are not finding happiness including the lessening of our social connections, the amount of fear based and negative media that we are subjected to, reduced levels of good health due to poor diet and lack of exercise and the unfortunate way that our brains are wired to pay more attention to the negative or dangerous things in our environments than the positive. Sometimes we struggle to be happy just because we don’t know how to become happier or we believe that we cannot become happier because of our past experiences or our genetics.

So let me state for the record – pretty much anyone can become happier if they practice certain happiness habits and if they learn new ways of perceiving and relating to their reality! I am not making that statement glibly either or just by referring to my own experience from supporting lots of clients to live in better balance. There is in fact a lot of new scientific proof and research in positive psychology and neuro science to confirm this. There is also more great news about happiness that has been uncovered by these new sciences. Happiness is an enabler. Happier people have better health, longevity, relationships and energy levels. They are also more productive, successful, creative, resilient in the face of challenges and of course, more fun to be around. Being happier isn’t just about smiling more. If you become happier it will have numerous valuable and positive effects on your life, as well as on those around you.

So, before I give you an amazing key that will enable you to increase your happiness levels, there are 3 things that you need to understand about happiness:

  1.  Happiness is a choice.
  2.  Happiness is a skill and a practice that can be learned.
  3.  It is solely up to you to make choosing and being happy a major priority in your life – no one else will or can do it for you!

There are several remarkably effective practices that can increase your daily levels of happiness and positivity that I go into in more depth in my Choosing Happier book but for this article, I would really like to extol the value of perhaps my favourite one and that is gratitude. The “Gratitude Attitude” Consciously practicing gratitude was found to be one of the most effective ways to increase happiness levels in numerous positive psychology experiments. In fact, simple daily gratitude exercises were often found to be even more effective than anti-depressants for people suffering from depression (plus these exercises have no side effects!) Gratitude is particularly potent because it reverses the conditioned sense of lack that comes from believing in the more is better paradigm.

When we believe that we need to have more to be happy we continually focus on what we do not have or have enough of. By contrast, if we consciously practice gratitude every day, our focus is turned to the abundance of things and people that we already have in our lives that are so easily overlooked and forgotten. The impact of such a daily practice is a natural increase in happiness and contentment with who we are and what we have. The following exercise is a very simple but powerful way to increase your capacity to be grateful and thereby experience more abundance and contentment in your life.

The 3 Gratitudes Exercise

Keep a journal next to your bed and as soon as you wake up, think about and write down at least three things that you are really grateful for in your life. Make this the first priority of where you turn your attention to and put off thinking about anything else until after you have written down these three gratitudes. These may be small and simple things such as being grateful for the good nights sleep that you have just had, or they could be big things such as a holiday that you went on. Think of different things to write down each day. I challenge you to try this exercise for the next 30 days and to see what happens. You may be surprised how much such a simple activity can change your experience of life. Committing to trying this exercise could even be a great way to celebrate the International day of Happiness. If you have any great ideas about how you would like to celebrate the day, then tell us about it on the Ashburton Haven’s Facebook page.

Jem Friar works at Ashburton Haven Clinic and is a coach, alternative therapist and author. He has helped thousands of individuals and groups attain greater health, well-being and happiness over the past 27 years. His latest book, “Choosing Happier – how to be happy despite your circumstances, history or genes” is being published on the 28th March, 2017.

The book goes into the whole topic of happiness and how to actually be happier in much greater detail. It also covers a whole range of questions and recommended practices that will enable the reader to actually become happier. Jem has also designed the “My Happiness Journal” to accompany the Choosing Happier book to make it much easier for readers to go through the many exercises and questions, as well as to practice exercises such as the 3 Gratitudes. This journal can already be purchased on Amazon. For more information go to www.choosing –happier.com

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10

Introducing our latest Haven Practitioner : Alexis Walsh

By The Haven Team

Alexis Walsh

Please join us in welcoming Alexis Walsh from:

A Breath Of Shamanic Wisdom - Shamanic Healing Ceremonies:

  • - Blessings 
  • - Ceremony
  • - Shamanic Counselling
  • - Extraction & Soul Retrieval 
  • -Ancestral Patterns  
  • - Spiritual Life Paths  
  • - Releasing Trauma
  • - Spiritual Life Coaching  
  • - Working with your dreams  

How can Shamanic Healing help you?

By looking at specific Ancestral Patterns within your family history, you can understand some of your own present challenges, and what to do about it. Spiritual Life Paths (understanding how a past life influences your current life) Soul Retrieval is a very beautiful ceremony that helps restore your balance, vitality and trust in experiencing life.

Shamanic Healing Ceremonies work to restore harmony to the mind body and Soul using various techniques and tools that are of a spiritual nature. I use a drum, feathers, a flute, a rattle my breath and my voice.   The body vibrates to various frequencies that generate a sense of wellbeing, vitality that suggests we are healthy, radiant.  My clients have felt a sense of joy return.  They are able to understand on a deeper level what is needed to restore balance to their lives. They are also able to take more responsibility in their lives.      

I specialise in many areas of Shamanic Healing; I am trained in the traditional Shamanic Healing practices that have their origins in the North and Central America. In the last 10 years I have been on a more committed path to go deeper into understanding the Role of a Shaman and how we can integrate their knowledge and wisdom into a modern world. I draw on some of the very grounded teachings of the “First Nations”indigenous populations to support individuals experiencing significant change.

My approach will revitalise you to move towards a more desirable state of “Balance"  I will mostly be available on Mondays, Tuesdays and Wednesdays and prices will vary according to the length of your visit.

(I can also make time Thursday, Friday or Saturday, however, by prior arrangement only.)

  • Spiritual Life Path - 120mins - £80
  • Shamanic Healing Consultations - 90mins - £60 

The above costs include an initial telephone conversation before the session and a follow up via e-mail after each session should you need it. Reduced rates offered when booking a series of 4-6 sessions.        


If you would like to ask me any questions about Shamanic Healing sessions or discuss your individual needs before booking an appointment, 

please call me direct on:  07800 594 777 or 01805 625532

or drop me a line at: http://abreathofshamanicwisdom.co.uk/

I look forward to welcoming you on a spiritual journey...   Alexis

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28

Experience your fullest potential for Pregnancy

By Nicola Renovich

Pregnant Parents

With Acupuncture, Chinese Herbal Formulas, Nutritional, Supplements and Lifestyle advice we can help you give yourself the best possible chance of success. You are likely here because you’ve been trying to conceive for a while and tried adjusting your lifestyle, done all the tests, added some supplements to your diet and it’s still not happening. Or you may be pregnant already but have had problems in the past and would like to do what you can to optimize your chances of a healthy pregnancy.

You may be about to give birth and would like to prepare yourself and your body to increase your chances of a natural smooth delivery. Whatever stage you are at in this exciting journey to motherhood is one where acupuncture can help. Fertility Acupuncture has been shown to increase your chances of successful IVF. Acupuncture in the last few weeks of pregnancy has been shown to increase your chances of a natural delivery with less likelihood of induction or intervention.

If you are overwhelmed by advice and information we can help you sift through it and using tools like Chinese Pulse Diagnosis and Tongue Diagnosis, we can help pinpoint what is likely to be standing in your way to obtaining your goals, and help you overcome those obstacles. Using nutritional and lifestyle advice, Acupuncture and Chinese Herbal Formulas we can help rebalance your body to get you back to optimum health and optimum fertility. Each conception is a miracle and we never have control over it.

However we can help you give yourself the best possible chance of conceiving and the knowledge that you have done everything possible to make this a reality. Our Practice has helped many people just like you and the results have been outstanding. Women who thought they didn’t have a chance of conceiving naturally have gone on to do so. Pregnant women with complicated health histories have gone on to have great birth experiences.

The following is a list of some of the conditions that we regularly see in our clinic:

-Endometriosis

-P.C.O.S

-Unexplained Infertility

-Male Infertility (low Motility / Sperm Count / Morphology)

-Recurring Miscarriage

Many women experience none of these conditions and just wish to increase their chances of healthy conception, pregnancy and birth. As part of your treatment you will be given a list of recommended supplements and doses. You will also be asked to take your basal body temperature daily and chart this. This information is very useful for creating the ideal treatment plan and tailoring the Acupuncture and Chinese Herbs to you and your menstrual cycle.

Please call us 01364 654 to book your Acupuncture appointment with Nicola on Wednesdays and Thursdays.

120mins for Initial Consultation/Treatment - £60

75mins for Follow up Appointments - £45

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10

Women need more sleep than men because their brains are more complex

By Matthew Manning

peaceful sleep

Women everywhere are happy that science has proven what they've known all along: they need more sleep than men because their brains work more complexly.

It may not seem like too much more, but women on average need 20 minutes more in bed every night to make up for the loads of extra processing they do. According to research, the brains in females tend to be wired to successfully juggle several tasks at one time while male brains suffer in this capacity.

This is in no way a comprehensive description of all male versus female brains, but merely a conclusion of the average brain supported by research. The study in question involved 210 middle-aged men and women whose sleep patterns and daily schedules were examined to determine cause and effect.

Professor Jim Horne, director of the Sleep Research Centre at Loughborough University, says: "The more of your brain you use during the day, the more of it that needs to recover and, consequently, the more sleep you need.

Women tend to multi-task and so they use more of their actual brain than men do. Because of that, their sleep need is greater. A man who has a complex job that involves a lot of decision-making and lateral thinking may also need more sleep than the average male - though probably still not as much as a woman."

If you’re suffering with Insomnia, please remember we at The Haven can help by way of Massage, Acupuncture, Reflexology or Bowen Technique… just call us on 01364 654 954 to discuss how we can help you best or drop us an email at ashburtonhaveninfo@gmail.com

 

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29

Does the Weather affect your Health?

By Matthew Manning

RainyMood

I've long been intrigued by the effect of weather on the health of my patients. Whilst some thrive in very warm conditions, others are adversely affected. Some seem to benefit from the cold whilst others really struggle with it. Whilst there is not an a great deal of research on the subject, there is an increasing awareness that barometric pressure does affect our health...

* Blood pressure: just as its name implies, our blood moves through our bodies using a pressure system created by the heart. It stands to reason that this pressure would be affected by the air pressure around us. When barometric pressure drops, so does your blood pressure. For some, this might mean a feeling of dizziness or blurred vision.

* Headaches: in a study published in the journal 'Internal Medicine', researchers asked migraine patients to keep a headache diary for one year. After comparing these diaries with the barometric pressure changes noted at a nearby weather station, they found a direct correlation between lower atmospheric pressure and the onset and duration of migraines.

* Joint pain: researchers at Tufts-New England Medical Centre in Boston surveyed 200 patients with knee osteoarthritis and found a link between changes in barometric pressure and ambient temperature and changes in knee pain severity. It's not clear why a falling barometric pressure would exacerbate joint pain and arthritis, but studies such as this one confirm that they do.

* Blood sugar: diabetics who use an insulin pump to control sugar levels should also be careful. The American Diabetes Association conducted a study on the relationship between the effectiveness of insulin pumps with variations in air pressure and found that decreases in air pressure "may cause trapped air in the pump to form small bubbles that affect the delivery of insulin and the amount actually being delivered." I've known people who've had broken bones and years later always know when it's going to rain because that bone aches.

Maybe your grandmother used to say that she knew when a storm was coming because she could "feel it in her bones." It turns out that she may not have been as crazy as you thought! Is your health affected by the weather?

Please call us on 01364 654 954 to book an appointment with our Therapists, a massage at any time of year is hugely beneficial, releases toxins and rejuvenates both the body and mind

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20

Introducing Vicky Rippin

By Haven Clinic

Vicky Rippin

I have had a passion for healing for as long as I can remember and always enjoyed helping people to feel better. About 14 years ago I began to train in various techniques to help me with my mission. I am a qualified massage therapist, reflexologist, dru yoga teacher and metamorphic technique practitioner. I am also training to be a psychotherapist.

I like my client to feel fully nurtured and supported in their healing journey and have really enjoyed working at the Haven where the rooms are cosy, comfortable and peaceful. With soft lights and gentle music creating the nurturing environment I will endeavour to sooth away your aches and pains, whether they are of a physical or emotional nature. Together we can discover which type of treatment or session will be best for you at that particular time. I will give a brief description below of each thing I offer to give you an idea.

Massage: I am trained in various massage techniques and over the years I have developed my own style and can work deeply or more gently according to your needs. I offer a full body massage or can focus on specific areas. My top and tail massage is a popular choice for a general relax and boost; first I massage your face and head and then your feet and lower legs, this entire massage takes place with you lying on your back so is a great choice for someone who wants a pamper but finds lying face down uncomfortable. I use aromatic balms and oils to aid the healing process.

Reflexology: I begin the reflexology treatment with a foot soak and scrub using a mineral rich exfoliating balm that I make myself. The absorption of the minerals through the feet aids the relaxing and detoxifying processes. Then I will work on specific points and meridians on your feet, ankles and lower legs. Reflexology can be used as a general balancer or to help with specific problems such as infertility, asthma, IBS, constipation, menstrual problems, migraines and many other things.

Dru Yoga: Dru Yoga is a very gentle yet powerful form of yoga focusing on releasing emotional and physical blocks through flowing movements and breath work (pranayama). I am not currently teaching any classes but am available for one to one sessions of therapeutic yoga.

Metamorphic Technique: This is an incredibly powerful technique and as the name suggests is deeply transformative. I decided to train in the technique after my life changed dramatically for the better after having a course of sessions. During each session I would experience a blissful state of deep relaxation and would have profound and symbolic dreams afterwards and my life began to change as I transformed on a fundamental level. The technique involves a very gentle stroking on specific areas of the feet, hands and head, the areas corresponding to the time between conception and birth.

The theory is that events and energies that occur during those early days and that are unknown to our conscious minds will have major influences on our lives, including emotional and energetic blocks. The metamorphic technique allows and encourages our own innately intelligent life force to move in the way that is best for us, enabling us to flourish as the blocks dissolve away. The session lasts for one hour and takes place fully clothed lying on a couch and sitting on a chair.

Feel free to contact me to discuss what would be most suitable for you. I look forward to meeting you and being part of your healing journey.

Prices:

Metamorphic Technique: £45 - 60mins

Reflexology: £40 - 60mins

Foot & Leg Massage (footscrub incl): £40 - 60mins

Head, Face and Feet Massage: £40 - 60mins

Holistic Massage : £40 - 60mins

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