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This is a nice activity to help children nurture a loving and compassionate attitude towards themselves and to encourage self-esteem and self-confidence. You will need paper, pen and an envelope. Ask your child to write a letter to themselves about why they love to be them. You can explain that they can write about anything in their lives such as their personality, school, favorite things to do and friends. Explain that this letter is just for them and that they don't have to show anyone the letter unless they want to. You can then ask your child to put the letter in an envelope and to keep in safe. You can encourage your child to take out the letter and read it to themselves whenever they like and especially during times when they feel a little down.

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Yoga and Mindfulness videos for children

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All about me diary

These little diaries are a wonderful way to help children express thoughts and feelings, freely and openly. You will need a small diary and some stickers and colours to decorate. If you are working with a group of children, you can buy packs of diaries cheaply in most discount stores. Explain that these diaries are special diaries and are for the child to write about their thoughts and feelings. You can explain that this diary is just for them and that they don't have to show it to anybody unless they want to. You can then encourage the child to decorate the diary in a way that shows their personality, likes/dislikes, favourite interests etc... If you like you can write the words "Today I feel" at the top of each page.

Mindfulness for adults

Find excellent talks about Mindfulness for adults

The Gratitude Tree

The Gratitude Tree is a lovely activity to help children cultivate thoughts and feelings of gratitude. You will need a branch, a pot, some stones, paper and ribbon. Put some stones in the pot, then put the branch in the pot. You can decorate the branch with wool, ribbon and twine if you like. Cut leaf shape pieces out of the paper and explain that each child can write or draw one thing they feel thankful for on a leaf. Ask the children to hang their leaf on the gratitude tree with brightly coloured ribbon, encourage them to say what they are thankful for as they hang the leaf on the tree.

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Self-Compassion for adults

Discover wonderful works from well-known specialists about how to practice self-compassion as an adult.

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Kids

The Worry Monster

The worry monster is a fun activity that will help children gain awareness of thoughts and feelings and offers an effective method for letting go of worries. You will need a cardboard box, scissors, and crafty bits for hair, eyes ect. Draw a big mouth on the box and use a scissors to cut it out. Decorate the box to look like a monster with funny hair, eyes, nose ect. Explain that this monster is a "worry monster" and he loves to eat up children's worries. Explain that if you have a worry you can write it or draw it on a piece of paper and feed it to the worry monster. You can also mention that it is always good to talk to an adult about any worries too.

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Research and further reading

Deepen your knowledge by reading interesting researches backing up the benefits of Mindfulness.

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Kids

Mind Jar activity

This is a wonderful activity to explain to children how mindful breathing helps calm a busy mind. You will need an empty jam jar, water and glitter. Explain that the jar is like our mind and the glitter is our thoughts and feelings. Put the glitter in the jar, fill the jar with water and tighten the lid. You can then shake the jar and explain that this is a busy mind with all of the thoughts and feelings going around and around. Then put the jar down and do some mindful breathing, 30 seconds will be enough but you could do more if you like. Pick up the jar again and explain that just like the mind jar settles, our mind also settles, calms and clears when we practice mindful breathing.

Researches

Talks

Power Posing

Power Posing is introduced in our second book "Where is Happy", this video from Amy Cuddy during a TED Talk explains the research behind powerful self-care tool.

Promoting positive mental health and wellbeing for children, teens and adults.

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Research and further reading

Mind Jar activity

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