Well-being and mindfulness

Here are some activities to do at home with your family which might help you to feel calm and quiet for a little while.  

Well-being and mindfulness

Here are some activities to do at home with your family which might help you to feel calm and quiet for a little while.  

Focus on your senses Find time to sit quietly for a few minutes together. If you have a safe outside space away from other people you might like to do this outside. Inside works just as well, and you can always open a window! Think carefully about what you can ……
Hear – a clock ticking, distant cars, birds singing, leaves rustling, your own breathing/heartbeat. 
See – you might see lots of things but look carefully at one object in more detail For example, ‘a chair’ – a brown wooden chair, with a few scratches and a pen mark, it’s a bit shiny and it has a soft red cushion to sit on. Smell – bread, polish, fabric softener, pets, smells through the window, smells from the kitchen.
Feel – hard or comfy chair under your bottom, the soft jumper cuff on your wrist, a cold glass in your hand.
Taste – this is a job on its own! See the next activity!
Eating mindfully
In these tricky times, appreciating the little things is really important. I like doing this with strawberries but you can do it with your most favourite food. It takes a while and by the time you get to eat it, you are really hungry!
Look at the strawberry what can you see? Red, white, green leaves, yellowy brown seeds, little hairs and shiny skin.
How does it feel? Soft, hard, cold, fuzzy, bumpy, furry.
What does it smell like? Sweet, fresh, like the outside. Take a little bite – think about how it feels in your mouth, what does it taste like?
How does it make you feel?
You may now eat your strawberry 🙂
Calm breathing
1. Lie down on a bed or the floor.
Put your hand on your chest/tummy. Carefully feel how your chest rises and falls as you breathe, can you make it faster, slower? How does it make you feel?  For younger children you can balance a teddy on their chest so they can see it going up and down.
2. Blow bubbles either using bubble mixture or with a straw in a drink. If you breathe longer or slower, are you able to make the bubbles bigger?
3. Pretend your finger is a candle on a birthday cake. Hold it in front of you and gently blow it out. See if you can keep blowing whilst someone counts to 3, 5 or even 10.
Being thankful
Try and think of one thing you are thankful/grateful for each day. If being thankful is a bit too tricky, then ‘one good thing’ is a great place to start and these things don’t have to be big. It’s a lovely thing to do before going to bed each night as a family. For example, today I am thankful that my brother let me play with him, we had pizza for tea and that’s my favourite, I am thankful that I have a family who love me, one good thing is that I have a home where I feel safe.
One nice thing
Doing things for other people.  Just to be nice actually releases endorphins which make you feel good too! Try and do (at least) one nice thing for someone else each day. For example: you could help to tidy up a room in the house, tell your brother or sister that you like their hair today, let your family know you love them with words, a card or a picture, tidy away your toys without being asked, give your pet a cuddle.
Just dance kids Exercise is a really good way to release the ‘happy hormone’. Lots of you love doing Just dance in the quiet room. Why not practice your favourites so you can share it when we come back? Remember to ask an adult to type: Just dance kids so it has appropriate content.
Other activities     
Listen to your favourite music
Drawing
Calming colouring
Keep a diary so you can share what you have been up to.

Most importantly have fun! Keep smiling, laughing and be happy. We miss you all and can’t wait to see you all again and hear about all the lovely things you have been up to. Stay safe 😊