Mindfulness and Wellbeing
In these uncertain times, sometimes we can feel anxious or worried about a lot of things, most of which are outside of our control. What we can control is how we react when we’re feeling overwhelmed. Here, are some great ways to help calm down or soothe yourself if you’re feeling everything is too much. Even if you’re not feeling an emotion that you want to change, these are great ways of setting yourself up for a good day! Different ways work for different people. Which one works for you?
Buzzy Bee Breathing
Breathe in for as long as you can and then breathe out buzzing like a bee for as long as you can. Repeat this until you feel a difference in your mouth, teeth and tongue. Focus on this feeling. Here is a video demonstrating this breathing technique:
Buzzy Bee Breathing
Scribble. Yes, that’s right, scribble all over a piece of paper. This in itself can be very calming. If you’re not calmer already, you can change your scribble into some scribble art. Look at your scribble from a different angle, or come back to it later, and create some art out of your scribble. See the examples below.
Find a quadrilateral (a four-sided shape). This could be so many things, like the window, door, table, chair, or a book. Point at one corner and count for four whilst holding your breath. Move your finger to the next corner and count for four whilst breathing in. Move your finger to the next corner. Count for four and hold your breath. Move your finger to the last corner and breathe out for four. Continue until you feel calmer. Here is a video demonstrating this breathing technique:
Find a balance which you find challenging. If you begin to feel nervous, worried or angry, quickly get into the balance you have chosen and hold this for as long as you can. This should distract you if you’re really concentrating on your balance.
Mindful Body Check
Stand with your legs apart so you are centred well. Begin by clenching just your toes. Clench and release them three times. Then, clench and release your whole foot three times. Clench and release your calves three times, then your thighs and then your bottom. Clench and release your stomach, then your hands and arms, then your shoulders. To clench and release your face start with your mouth, then your nose and then your forehead. Hopefully, when you have clenched and released all parts of your body the tension will have lifted. Here is a video demonstrating this mindfulness technique:
What I can and can’t control worksheet/
Circle of Control
Draw a circle or use the worksheet to think about what you can and can’t control. If you are worried about something, think about what you can control and this is all you need to focus on. If you can’t control something, you need to let it go. You can focus on something else or leave it behind when you have written or drawn it down. The page can worry about it now.
There are lots of ways of finding some mindful colouring, including just typing it into Google or some on Twinkl. Keep within the lines and use as many colours as possible to really brighten up your day.
Balloon Belly Breathing
Put your hands on your stomach. Breathe in for as long as you can, making sure to suck in your belly as tight as you can. Then, breathe out blowing your belly up like a balloon. Focus on how your body is moving your hands. Here is a video demonstrating this breathing technique:
Exercise is a great way of relieving tension. However, if you don’t have easy access to an outdoor area it can be quite tricky. Here is a Spell Your Name card which are all small exercises you can do inside and with only a little room to stretch out.
You need a partner to do this one so find someone in your household who needs a massage. Your partner needs to face away from you and you are going to make a pizza on their back. First, roll out the dough by gently pushing your fists out from the centre of their back. Now, spread it out by rubbing your hand in a circle. Spread the sauce with your fingertips, stroking in lines. Sprinkle on the cheese with small taps of your fingers. Relax. Now, swap so that your partner can give you the same massage. Here is a video demonstrating this:
This basically another way of writing or drawing down your emotions which can help you to better understand yourself.
In the journaling that some children will have done in school, positive statements are given which they need to finish. See the PowerPoint for pointers to these kinds of statements. When listening to a story, you can create your own journal with doodles in and on to really make it your own. Find things which you enjoy every day to record in whatever way you want. This creates a safe space for you and can even include the activity of creating a ‘happy place’.
Calligraphy is all about using letters to create art. Here are some examples that I have had a go at following one of the free online lessons. I only used highlighters and a felt tip pen. Have a go and see if you can have a go at some of the lessons or the children's challenge. Enjoy, Mrs Ackland