Mindfulness II

We hope you all enjoyed trying the mindfulness activities from last week, and we have some new ideas for you today.

Remember that mindfulness is noticing what your mind is doing and also taking notice of all your senses... what you can hear, smell, taste and touch. Don't worry if your mind wanders off. If this happens, just try to bring it back to whatever you are doing right now.

Mindfulness can help us to feel calm, relaxed and happy, which helps us to be kind and understanding to the people in our house. Even a nice, slow deep breath can work wonders for our minds!

1. Flower and Candle

Find a nice space in your house or garden and make a fist with your hand, as if you are holding a flower or a tall candle. To inhale, take a deep breath in as if you are smelling the flower. Hold it for a second or two, then exhale and breathe out through your mouth as if you are gently blowing out a candle.

2. Take a smile :)

These days, your parents and siblings might be busier than ever and you can make their day better with a really simple activity!

Fold a piece of paper in half then open it out again. On the top half, draw a really happy face. Then, turn the page to the side and write "Take a Smile" lots of times, all along the page. Using a scissors, snip in between the messages so that each "Take a Smile" can tear off easily. Add as many decorations as you want.

Put this on the fridge so that if anybody needs to be cheered up, you have lots of smiles ready to give!

3. Back to Back Deep Breathing

Find a partner and somewhere nice and quiet to sit. Each partner sits on the floor, back to back. Take turns doing the following: One person starts a big, deep exhale. The other partner should be able to feel their partner's body expand as they take in all that lovely fresh air. When they exhale, they should be able to feel their partner's body get smaller, as the stale air is released.

4. Mindful Posing

*Lion Pose* This pose exercises the muscles in the face and throat. It can relieve tension and stress and increase circulation. You can roar as loud as you like when doing this pose!

Get down on all fours and sit back on your knees. Knees are together. Then lean forward and plant your hands firmly on the ground in front of you, pressing down with each finger. Take a deep breath and when breathing out, open your mouth, stick out your tongue and let out a roar while looking up to the sky.

*Happy Baby*

Lie on your back and bring your knees into your chest, so you can grab them with your hands. Gently rock from side to side, giving your lower back a little massage. Then, raise your legs and grab onto the outside of your feet, if you can reach them, or onto the back of your thighs if that feels better. Rock gently from side to side for as long as it feels good!