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    Mindfulness

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    api-398156223
    The document provides mindfulness techniques for children to reduce stress and worry. It recommends outdoor activities like nature walks, gardening, and arts and crafts. Breathing exercises instruct children to breathe in while counting and imagining a color, then breathe out saying "calm". Children should also imagine a happy place and practice relaxation of different muscle groups. For worries, children can match the intensity of their feeling to the size of a balloon and find ways to make the feeling smaller. The document also lists calming strategies like talking to friends, exercise, hobbies, and positive self-talk.

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    Mindfulness

    Uploaded by

    api-398156223
    53 views1 page
    The document provides mindfulness techniques for children to reduce stress and worry. It recommends outdoor activities like nature walks, gardening, and arts and crafts. Breathing exercises instruct children to breathe in while counting and imagining a color, then breathe out saying "calm". Children should also imagine a happy place and practice relaxation of different muscle groups. For worries, children can match the intensity of their feeling to the size of a balloon and find ways to make the feeling smaller. The document also lists calming strategies like talking to friends, exercise, hobbies, and positive self-talk.

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    mindfulness

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    The document provides mindfulness techniques for children to reduce stress and worry. It recommends outdoor activities like nature walks, gardening, and arts and crafts. Breathing exercises instruct children to breathe in while counting and imagining a color, then breathe out saying "calm". Children should also imagine a happy place and practice relaxation of different muscle groups. For worries, children can match the intensity of their feeling to the size of a balloon and find ways to make the feeling smaller. The document also lists calming strategies like talking to friends, exercise, hobbies, and positive self-talk.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    53 views1 page

    Mindfulness

    Uploaded by

    api-398156223
    The document provides mindfulness techniques for children to reduce stress and worry. It recommends outdoor activities like nature walks, gardening, and arts and crafts. Breathing exercises instruct children to breathe in while counting and imagining a color, then breathe out saying "calm". Children should also imagine a happy place and practice relaxation of different muscle groups. For worries, children can match the intensity of their feeling to the size of a balloon and find ways to make the feeling smaller. The document also lists calming strategies like talking to friends, exercise, hobbies, and positive self-talk.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    Mindfulness:

     Colouring in is a great way to get your child focused on a task.


     Walking through nature with the family can get your child interested in exploring the beauty of
    nature. Your child could collect and examine autumn leaves, or she could feel the sand beneath her
    toes during a walk on the beach.
     Taking photographs or drawing something interesting or beautiful – like a sea shell or an insect –
    encourages your child to look closely at details.
     Looking after a vegetable patch encourages your child to notice how plants grow.
     Listening to music and focusing on the instruments or lyrics is a great way for your child to focus on
    the present without distraction.

    Calm breathing
    1. Sit in a chair or lie on the floor
    2. Take a breath in through your nose and count to 3 and imagine a soothing colour
    3. Breathe out through your mouth and say the word ‘calm’ to yourself
    4. Repeat this 10 times

    Imagine a happy place


    1. Imagine a calm and happy place
    2. Tell yourself what you can see, hear, smell and feel in this happy place
    3. Practise your calm breathing whilst you are picturing your happy place

    Quick muscle relaxation


    1. Hold your arms above your head – feel the tension in them – now drop your arms down by your
    side and feel them relax
    2. Practise tensing and then relaxing muscles in your hands, legs, face, and stomach, and wherever
    else you feel stress

    Helping worries.
    1. Choose a balloon colour to match your feeling.
    2. Blow up the balloon to a size that matches the intensity of your feeling.
    3. How could you make the feeling smaller?

    Calming strategies for children:


     Talk about my problem with a friend or trusted adult
     Hang-out with my friends
     Listen to my favourite music
     Ask a trusted adult or a friend for a hug
     Do some exercise with a friend or family member (running, dancing to music, riding my bike, going
    for a walk)
     Make something by drawing, painting, sewing, knitting or cooking
     Have a warm bath
     Use positive self-talk
    o The parent may say… “sometimes the thoughts in our heads make us feel happy, but
    sometimes they can make us feel sad, angry, worried or stressed. Positive self-talk helps to
    chase these unhelpful thoughts away so we can feel less stressed. If you are thinking about
    something horrible that happened, or are worried that something awful might happen, try using
    positive self-talk to make you feel better”
    o I am safe now. I was strong to survive that. I have people who can help me. I have done a lot
    of things well before - I’m sure I can again!

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