Ways to easily fit mindfulness into a daily schedule:
Enjoy a cup of juice or a favorite drink
Listen to music
Talk a walk and notice your surroundings
Put down the phone or walk away from the computer
Close your eyes and visualize
Fun activities to promote mindfulness
Playing games like Simon Says
Take a nature walk
Emotions are “energy in motion.” They are not lasting or permanent. Mindfulness help teach how to be aware of emotions, name them and understand where they can be found in your body. Once you name them it is easier to embrace them and see how they effect you and your decision making. Once you realize emotions come and go it is easier to get through challenges.
Mindfulness tools can help show that even shaken emotions will change and settle down
60 Seconds to Calm
As you drive to school, or before you turn on your computer or any time you need to feel a bit more calm focus on breathing.
Taking deep belly breaths, filling your stomach with air so it rises like an inflated balloon.Breathe out of your mouth like you’re slowly blowing out candles.
1. Breathe in for a count of 4.
2. Pause for a count of 4.
3. Breathe out to the count of 6.
4. Repeat 3 times. Breathe in to the count of 4, pause to count of 4, breathe out to the count of 6.
After 3 times, continue to breathe in and out at your own pace and think of something you’re grateful for
Have your kids send love to someone of their choosing like a friend, a family member, or their teacher.
Tips & Tools
Stop what you are doing put a pause on your thoughts, your actions, and your internal monologue.
Take a few breaths. Breathe in deep, breathe out, blow out the candles. Bring yourself into the present moment.
Observe what is going on with your body.What sensations are you feeling, hearing, touching. How do you feel, what is your mind telling you?
Proceed Move forward with an intentional choice.
RAIN: helps when working with emotions
Recognize what is going on at this moment.
Allow the experience to be what it is.
Investigate with kindness and self care.
Non Identification and natural awareness to what is going on.
Calming Jars & Gratitude Jars
Calming Jar: A great reminder that even shaken emotions will eventually settle down
Shake, Focus, Breathe In and Out as the glitter falls
Gratitude Jar: Studies prove that feelings of gratitude can boost the immune system
Click on a picture to download a copy of the picture to color!