Mindfulness, Yoga and Wellness for families
Free Worksheets for children
The importance of gratitude
Gratitude creates an awareness of all the good things in our lives. The more you think about what you are thankful for, the more you will find you have to be thankful for. Having a gratitude practice has a huge range of benefits for both adults and children. It is something we practice a lot at home so it makes an appearance in my yoga lesson plans regularly!
I have created some fun worksheets we have been doing at home as part of our 'operation home school' so I thought I would share it with you guys too. Scroll down and below the picture of each worksheet is the pdf download.
If you enjoyed this you may also enjoy this daily planner sheet for health and fitness goals etc (opens in new window).
Let me know what you think in the comments below and If you would like to see more like this! Sign up to the email list to here about more mindfulness and yoga you can practice at home!
Get your free worksheets below
You are amazing!
Day 7 of our 7 day self care challenge. Well done for sticking with this guys. You are amazing!
I've posted this one a little bit earlier but if you have already had your brekkie change it to make yourself a loving lunch or dinner ;)
Have you ever made a partner or a friend or relative a really nice breakfast. Like went all out with there favourite things, maybe added a few nice gestures with it like a flower. Maybe even put it on a tray and bought it up to bed for them. I love doing this for others but how often do we do this for ourselves? Often ifs just me I would be tempted to knock something up that's quick and easy but today let's show ourselves the love we deserve. Make yourself a beautiful breakfast or meal. Put some loving touches on, have it in bed, out in the garden or just set the table. You can do this with your family and maybe get them to help with their own breakfasts too.
Then sit down, turn off distractions such as tv or radio and just enjoy your efforts. Take each bite slowly and notice the different flavours and textures.
You absolutely deserve this time and effort.
Let me know what you made yourself in the comments below or better yet share a picture of your beautiful plates 😍
Did you enjoy that 7 day self care challenge? Please feel free to share it with others and repeat any of the days as you wish 😁
Thank you for all your kind words and support on the page and thanks for joining in.
What would you like to see more of on the site next week?
Day 6 of our 7 day selfcare challenge.
Well done for sticking with this or if you're just seeing this now, welcome 💖
Today we talk about enjoying the strawberry moments. This is something I got from a book called 'A year of living kindfully' by Anna Black which I have found very inspiring.
There is a story about a woman being chased by tigers. She is running fast but comes to a cliff edge. She begins to climb down but slips, she quickly grabs hold of a vine, but there is a mouse gnawing at the vine and it is getting thinner and thinner. She is hanging on for her life, with tigers above and now below. She suddenly sees a wild strawberry just within her reach. She takes the strawberry, places it in her mouth, and thoroughly enjoys it.
When it feels as if our life is falling apart, we can sometimes miss these strawberry moments but there are always strawberries if we are willing to look.
Have you got any 'strawberries' in your grasp today? Share some of your strawberry moments below!
For me my strawberry moment has got to be sitting down with my 2 wonderful kids for a delicious breakfast. Homemade waffles and orange juice. Laughing at silly jokes with them and just feeling blessed. Right now so many everyday normal tasks of a few weeks ago seem so far away. Things we took for granted every day as they were just so ordinary. So even something as normal as sitting down with the family to breakfast just has to be appreciated. To just feel like everything is normal, even just for a couple of hours is bliss.
What is your strawberry moment today?
Day 5 of our 7 day self care challenge is to just be.
We have a lot going on right now. Its testing emotionally, physically, mentally and spiritually. Be gentle with yourself and just allow yourself to be right where you are right now. You can take time to practice what we have talked about on the previous days and that will help but sometimes self care is snuggling up, getting cosy and watching something positive on Netflix.
Do what you need to do today for you and when you do, really be in the moment. Everything else can and will wait. Just be and know that that is enough.
Day 4 of our 7 day self care challenge!
How are you guys getting on? Join in if you haven't already and please share this challenge with others!
How am I treating myself mentally right now?
This is another practice of noticing. So grab a pen and paper if you would like to as it works a lot better than just keeping the thoughts in.
Now I invite you to notice all the thoughts running around your mind right now about yourself. How do you speak to yourself?
Have you got an inner critic (I all my inner mean girl) that keeps speaking out? What are they saying? Is there a sense of panic or overwhelm?
Just notice these thoughts and then if you have written them down feel free to tear up that bit of paper. These thoughts are not your story. You can change the way you talk to yourself. Your inner mean girl/guy may still pipe up from time to time but we can listen and close the door politely on them and instead bring focus to the kind, loving way we are going to practice with ourselves instead.
Today we are going to work on showing ourselves kindness mentally by just being nice to yourself! Today we are going to tell ourselves something good.
The important thing about positive affirmations is that it feels good for you. If its something you dont believe it can be quite damaging so make sure you choose one that feels good and that you can work with. If your inner critic is telling you something mean about your body maybe choose a positive affirmation around body image. If you're feeling not good enough maybe your affirmation is simply 'I am enough'. Here are a few affirmations in which you can choose from or use them to inspire your own.
Once you have settled on one, repeat it at different times through out the day. Write it on a post it note and put it in your mirror or save it as the background on your phone, even use it as your laptop password. Just have it somewhere that will remind you to keep repeating your affirmation.
•I am enough
• I am doing the best I can
•I am grateful for everything I have
•I am free of worry and regret
•I am fearless and brave
•I am doing my best to stay calm and free of worry
•Today I will learn and grow. Everything i am looking for is within me
• My body works exactly how it is suppose to
• Today is I'll try to see my body with love and without judgements
•I will acknowledge my own self worth
•I accept myself just as I am
Please take care of yourself <3
Day 3 of our 7 day self care challenge!
Join along at any point!
How am I treating myself physically right now?
We can't change our habits unless we become aware of how things actually are. A great psychologist and author-Christopher Germer tells about how a moment of self compassion can change your day and a string of these moments can transform your whole life.
This is a tough time, I don't need to tell you that
You know. So being stuck in, how are we treating ourselves physically?
So today's practice is all about noticing. Grab a pen and paper and reflect on the following.
Positive changes to consider for today
That might have been a very confronting challenge and it is okay to feel whatever you feel about your discoveries. Awareness is key. So after reflection note how you can treat your body better physically. Don't over do it here. This is an overwhelming time as it is. Just choose one to three things you want to consciously make an effort with today. Here are a few ideas.
- Drink more water
- Snack on fruit and veg more often
- Sit down and enjoy your food mindfully
- move with love
- Do a workout that you love (dance, yoga, hiit, step - there are so many videos on youtube)
- allow time for your body to recover, take time to rest
- take a walk in nature keeping social distancing
Day 3 done! You guys are nailing it!
I am loving all the love and support on the page! Keep it going guys and tag someone who may want to join in! You are incredible!
Don't Hate - Meditate
Day 2 of our selfcare challenge! Never too late to join in. Start with what feels good to you!
Meditation is something we have all heard is good for us but some of us have already decided it's not for us, they didnt like it. There are soo many different types of meditation and to be honest if you love it all the time, you might need to do more of it. Yes relaxation can be very relaxing but it can also be a challenge. Sitting with your thoughts can be confronting. It can make us practice being with our emotions and feeling each one of them be it restlessness, boredom, calm, anger or happiness.
Meditation is an opportunity to practice learning how to respond to these emotions and impulses in a safe environment. With regular practice it can also rewire the brain and the body.
When you mediate you are practicing
-being in the moment
- letting go of distractions
-choosing where you want your attention to flow
-noticing what is pulling your attention away
-listening to your mind and body
-trusting yourself and the process
Tips for meditating
- Choose a place you feel safe and that there will be no distractions.
- turn your phone off or on silent/airplane mode on
- set a timer or play a relaxing melody that lasts the amount of time you wish to meditate for
-get into a comfortable position looking after your back. Maybe you sit up in a cushion, back supported by the wall, maybe you lay down. You are in control. Make choices that suit you.
-Backround noise will only annoy you if you let it. Bring your focus in. A perfectly quiet place isn't always possible so how can we meet that? Let it be part of your practice to find calm in the chaos if you have to, tho in a perfect world you will have a calm, quiet spot.
-if your mind wonders (and it will) just bring your attention back to the breath each time.
If you are a beginner start with just 5 minutes. This is plenty. You can work up to more if you choose 💖🙏
Please tag someone to remind them to take 5 minutes to breath 💖🙏
Let me know if you are joining along this challenge in the comments below!
Hi everyone! I have prepared a self care challenge for 7 days. Each day I will post up a new way of how we can show our selves some kindness, love and understanding through this strange time, and any time really.
To look after our little ones at home, we have to try and be in the right space to do so ourselves. Putting on our own oxygen mask first so to speak. I have seen so many amazing activities and ideas for the kids which is brilliant but now it's time to do something for the adults too 💖 Of course children and teens can also join in these little practices as it's never to early to start a strong self care routine 💖🙏
Follow along this journey. They will be short practices but I am hoping they will make a difference to your day. This is for all adults, parents or not.
Start by sitting up nice and tall. This could be in a cross legged position on the floor or upright on a chair, feet flat on the ground. Become aware of your shoulders and as you breath in, lift your shoulders up to your ears. On the exhale, bring your shoulders back and down. Do this 4 times if that feels right to you.
Now imagine the tip of your nose is a paint brush and begin to paint little circles with your nose. Keep the breath flowing with conscious awareness. Then allow the circles to get bigger and bigger. Once you feel ready reverse the circles the other way. This time 'painting' large circles first and then letting them get smaller.
Now bring your head to a slow nodding motion, a little yes and then a little no.
Still sitting up nice and tall, breath in and reach both arms up to the sky, relaxing your shoulders down away from your ears. On an exhale place your left hand down at your side and bring your right hand up and over your head towards the left, being careful not to collapse into yourself here. Breath in and out. Breath in come back to center and exhale bring it to the other side. Flow side to side with the breath for a couple of times, going slowly and mindfully. Not forcing anything, just listen to your body.
Come into a 'down dog' position (Google this if you need to). Push into all of your fingers to take strain off the wrists, relax your head and neck and peddle your feet finding a movement, a dance, a rhythm that feels good to you.
After a couple of minutes there slowly lower the knees down so that your knees are below hips and hands are below shoulders in a table top position (the hands and knee position you'd get into if you were to play horsey with the kids). On an inhale drop the belly and look forward. On an exhale round through the spine, look towards your navel. Think Halloween spooky cat shape here. Flow through this movement matching it with the breath for 5 to 10 cycles.
Legs up the wall
Finish with a nice restorative legs up the wall pose. Getting as close to the wall as you can, let your legs reach up. Hands rest at your side or on your belly. Close your eyes if that feels good and just take 2 to 5 minutes here just to breath. Come out of this pose slowly and give yourself a moment to readjust before continuing your day.
DAY 1 Done. Go You!
Share with someone who might need a 10 minute break to just stretch and breath.
See you tomorrow for day 2. Please share below if you're joining in!
Letting go of ego
You may have had this in your classes as a kids yoga teacher or in any other class. The child is unresponsive and doesn't seem to what to take part in anything you have planned. Sometimes it is about changing our approach to teaching. Maybe they learn better through other methods or maybe they just aren't giving your approach any attention regardless. In this case we have to let go of ego, let go of expectations and just be there. Show that child that when they are ready, you are there. Keep the invite open and ask them now and again if they are ready.
How to Include and Unengaged Child
It is not a rule that everyone has to join in. Sometimes even as adults we just don't feel like it. When a child is new to a group, it may be their first group class out of school or just their first yoga class, they may not be sure if they want to join in. They may have anxiety around it or their maybe something else holding them back.
So how can we include a child that doesn't want to join in with the group?
A way I like to keep these kids engaged is to give them a very important job. A job they can do from the sidelines. I give them their own special yoga mat and assign them their role. These may include my special owl watcher. This owl perches on their mat and peeks out from his owl eyes (often using hands in a binocular shape) and just watches to make sure everything is going okay. If the owl feels we are too noisy he can give us a hoot. This allows the child to feel part of the group without expectations of leaving their comfort zone too much. Also if they choose to give a hooting noise, it is a great sign that they are slowly feeling more safe to get involved in the group. Observing the class allows the child to see that it is a fun, safe, supportive space to be in and actually it might not be the worse thing to join in.
Another role I may give someone is as the Volume controller. The volume controller sits on the sidelines and has a magic switch, when they dial it up we can go louder and when they dial it down we go quieter. This is seen as a great game for all but also allows this child to observe what's going on and have a little bit of control over it which can be very empowering for a shy or nervous child.
These are just two ways in which I aim to include someone who is not ready to join the circle. Then at the end I often move the circle to them so we can all end the class together. This lets them know that they were an equal part of our class and we saw and appreciated them. It is amazing how quickly they then come around to joining the circle and week by week become more and more comfortable with those around them and the structure of the class.
If these ideas don't work. We just keep showing up. We let them know that we are not giving up on them and they are important.
"And if those children are unresponsive, maybe you can't teach them yet. But you can love them today, maybe you can teach them tomorrow" - Jeffrey R.Holland.
What ideas do you practice when you have a child that doesn't want to engage in the class? Please share your ideas in the comments or head to our brand new forum full of class ideas, themes and general support and inspiration!
This year seems to be flying by once again! This year, and several months of last year I decided to embark on a true journey of self care. Making mindfulness, healing and wellness a priority. There has been rocky roads and uncertain times of course but each time I have returned back to myself.
This month I embark on a new venture. I have through myself into technology a lot more which has been tough and has meant making time in nature, quality family time and meditations have been all the more important!
Energy Healing and Chakras
This is something I have been very passionate about for a while and goes hand in hand with my yoga practice so when a reiki course came up I felt drawn to it and boy am I glad I did. It is truly life changing. Reiki is a simple yet powerful healing energy system that helps to restore harmony in the body spiritually, mentally, emotionally and physically. The body has an incredible ability to heal itself and reiki promotes this healing system. It helps you to feel relaxed and reduces stress by dissolving negative emotions and clearing blocked energies within the body. It can only be used for good.
I embarked on this journey to practice reiki on myself, for my own healing and self care. It can feel amazing when in the flow of things and I have even noticed a difference in my yoga practice, feeling the energy in my hands growing stronger as I flow through sequences, it truly is amazing to feel.
I did not expect to love giving reiki treatments so much! As reiki knows no time or distance, it can be given to someone half way around the world! How incredible is that! Because the energy is meant for that person and the light worker has the best intentions for the client, the energy will reach them.
I would love for you to experience the benefits of reiki and I have more info here
The Good Tarot
This is a deck I have been really enjoying the past few months. They are a modern twist of a classic deck that will not give us messages of bad news or warning but instead positive affirmations we can use in the now so that you can integrate their energy immediately and personally.
The good tarot is especially helpful if you are feeling lost, are concerned about choices that you have made, or seek greater understanding of your circumstances. It is about recognizing the many forms of truth and seeing the light that accompanies the shadow so you can help the light increase its brilliance.
For More info visit The Good Tarot Card Reading
As it is International Women's day in a few days I would like to offer you a one time exclusive personal Goddess Oracle Card Reading.
The goddesses are angelic, powerful, loving beings. They can help give you specific messages about how to improve your finances, career, health, relationships and spiritual path. This free gift is limited to just 10 people! If you would like to receive this please leave a comment below and the first 10 people will be contacted!
What are you doing to practice self care this month?