Our Mental Health and Well being is fundamentally important to us every day and even more so now.  Here are a few different ideas for Mindfulness activities you can take part in, do and/or make at home.  Doing  Mindfulness for a little bit each day for 10-20 minutes is a good way to help train your mind to be present in each day and to notice what is in front of you.  Sometimes it is important to just stop, breathe and just be for a moment.  Enjoy the activities and remember to be mindful of each day as it comes.

The RAIN meditation (Recognise, Allow, Investigate, Nurture)


The body scan meditation for better sleep (or just a better moment)


Some of our children (and adults) love to sit and draw or doodle to relax.  Here are some art ideas to try at home to calm the mind.


Difficult times can bring challenging emotions . This website includes  ideas to help cope with anxiety, stress and may be able to help you to clear your head.


It is easy to worry but it is important to recognise that we all do and it is normal.  Please find below a little story to help our young children (and adults). Its called “Everybody Worries”.


The MISP (massage in schools programme) team have very kindly created and allowed a new rainbow massage to be used by everyone, without training.  Please have a go if you wish and here is a reminder of a few key things to remember.

Massage is all about kind and careful touch. It is to be guided by both the person giving and receiving the massage. Please ask permission before giving a massage and remember to say thank you for letting you give the massage afterwards.  Massage can be a comforting and relaxing process for both the person giving and receiving the massage.  It can promote calmness and relaxation for all involved and therefore can be a positive influence for your own and others health and well being at this difficult time.

The Rainbow Massage_Rev

Another massage we have practiced in school many times before is The Weather Massage.  Please find attached the weather massage instructions below.  The same rules apply as before, kind and relaxing touch and remember to ask permission.


Here are a few Mindfulness breathing and stretching activity cards for you  to try. Stay safe and stay calm.



Grow Your Own Rainbow …  An arty idea which is quite calming to both try and then watch as it develops.  All you need is paper towels, pens, glasses of water and a short amount of time.  Have a go…build your world with a rainbow!


Another idea is to create your own mindful jar of positive quotes to help you and maybe your friends and family during this time.  You can design it in any way you like, a box, a jar, an envelope and fill it with nice, positive and happy thoughts.  You can take one out when you need it or give it or send one to someone via text/video or post to cheer them up.  Ps it will probably cheer you up at the same time.

The website link below is from a book created by Charlotte Reed who created lots of positive thoughts to help her through some sad times.  Have a look at the page and the gallery to give you some ideas.  http://maythethoughtsbewithyou.com/Home.html

In keeping with the rainbow theme, the British Red Cross have designed a poster to help remind you of ways to calm down and look after your mental and emotional health.  

In times of stress and worry, use this poster to help you stay or become calm.  Maybe design your own poster of ways that help you and share it with others.

A nice website promoting some mindfulness activities, 5 simple Mindfulness Practices for your daily life.  Easy to do and simple to try once a day.


Mindfulness breathing exercises…try one a day.

Mindfulness websites with activities to make and do.



Mindfulness poems to read and maybe make one of your own.

Green Vintage flower fairy mindfulness poem art Canvas Print ...

A simple breathing exercise to practise daily…          

And finally if the weather is nice…go out into your garden and…


Remember nothing stays the same forever and this too will pass…

Be kind to yourselves


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