I’m Now a Qualified Forest School Practitioner!

After a year-long course, which both inspired and challenged me to levels previously unknown, I heard this week that I passed my Level 3 Forest School instructor qualification. I’m incredibly proud of this because not only did it involve a gargantuan amount of work, but the practical element of the course i.e. sawing, carving, bill-hooking, setting fires etc. was worlds out of my skill-set and comfort zone.

You’d be forgiven for asking: why would I even sign up for such a course?

It all comes back to wellbeing, of course!

I’ll summarise in the following points:

  1. In the last few years, there’s been more and more research into the benefits of being outdoors in terms of our wellbeing. We’re talking changes in blood pressure, cortisol levels, blood sugar and more. I’m butchering the data here – if you’d like to read the fine-tuned details, click here.
  2. After numerous camping trips (and lots of arm twisting) I’d come to realise that active relaxation – whereby you’re focused on the essential actions of putting up a tent, cooking your dinner, building and lighting a fire – is actually an active form of meditation. I found myself ‘switching off’ and relaxing almost immediately, whereas usually, it takes me a while to stop thinking about my ‘to do’ list.
  3. Having forgotten most of what I’d learned as a former Girl Guide, I was curious – about trees, plants, animals, weather and the natural world in general. So too were the children I taught, curious and keen to know more. Curiosity causes us to look more closely, listen more intently; it lends itself perfectly to mindfulness.
  4. I noted myself that time spent outdoors, being curious and mindful, resulting in a natural increase in gratitude, appreciation and ease; not just for nature, but for everything.girl nature

With the course now completed and a shelter-building day already under my belt, I am more convinced than ever as to the benefits of Forest School practice (and just getting outside in general) in terms of improving mental health.

Now, I’m all about finding opportunities to take mindfulness outdoors, in order to increase curiosity, gratitude and mindfulness practice itself.

I’m equally keen to engage children in active meditation through tasks that require their attention to be in one place at a time (i.e. carving, making, crafting etc.)

But if all of this means very little to you right now, that’s the only advice I’m going to give you: to get outside, kids in tow if you have them.

And look, hear, touch, smell, feel the natural world around you.

That’s a better place than any to start.


Interested in some outdoorsy Mindfulness? Looking to book a Forest School Shelter-Building day? Call 07719330358 or email jo@skillswithfrills.com to check options and availability.

What 6 Sessions of KS3 Mindfulness Looks Like

Recently, I set a task for students in KS3 to complete a Mindfulness Mind-Map, showing the what, where, when, why and how of Mindfulness.

We were in our final of 6 weekly sessions, in which we’d tried out different mindfulness-based strategies, considered some of the basic Neuroscience and Cognitive Behaviour Therapy (CBT) – the Negativity bias, Unhelpful thinking patterns, Gratitude and of course, the power of Growth Mindset.

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The picture above shows my own mind map, which details the basics covered during the 6 sessions. 

It isn’t easy to teach a topic as deep and far-reaching as this over the course of 6 hours, and in reality I don’t think that’s what I’ve done.

What I hope I have done is to give students some little pieces of knowledge about how their mind, thoughts and bodies work, along with some practical strategies that will help them to manage uncomfortable feelings as well as increasing their daily happiness overall.

The thing about mind maps is that they’re unique to the person writing them. Mine, for instance, is focused towards using mindfulness primarily to ease anxiety. Because in reality, that’s what I use it for more than anything else!

Much like in any lesson, just because we hear the same information, doesn’t mean that we listen to this in the same way. Students take from these workshops what they need; what will make a difference to their own lives; what they will actually use and apply independently – which is all one could ask for really.


If you’re a teacher/school leader, interested in seeing Jo deliver mindfulness workshops in your school, or a parent looking to try out one-to-one coaching over the Summer months, call 07719330358 or email jo@skillswithfrills.com to discuss options and availability.

‘Emotional Athletes’: Emotional Intelligence & Resilience in the Classroom

‘Emotional Athletes’ is the latest wellbeing-based Learning Experience, geared towards developing emotional intelligence and practical strategies for resilience in students.

Of course, I’m completely biased, because these days are like babies to me – but it’s an awesome day.

Information and activities throughout the day are routed in Cognitive Behaviour Therapy, Mindfulness, child-friendly Neuroscience, Growth Mindset and Positive Psychology. There’s even a bit of Yoga thrown in!

Here’s what we’ll cover:

We begin the day by considering what it means to be ’emotionally athletic’, considering how and why it might be useful to understand where our thoughts and feelings come from. Using Dr. Dan Seigel’s child-friendly ‘Hand Model’ of the brain, we learn about how different parts of the brain work together, as well as what happens scientifically when we ‘flip our lid’ and become overwhelmed with emotion.

Morning activities involve engaging clips, quizzes, speaking and listening tasks and role play. There’s a small amount of writing as children are asked to think back to their own positive and negative feelings, considering how these emotions presented themselves in their bodies and thoughts.

As a class, we look at the 5 Part Model (CBT) of thoughts, feelings, behaviour and reactions, in any given situation, as well as considering the things in life that we can and cannot control.

Children are taught to take control of what they can in emotional situations; their breath, relationship with their thoughts and their attention overall. Mindfulness-based activities and meditations, sprinkled through the day, give them a chance to put this into practice.

In the afternoon, we focus on building our emotional resilience. Children move from table to table, trying out a variety of tasks in groups, aimed at either maintaining daily happiness or bouncing back from negative thoughts or emotions.

At the end of this action-packed day, children create their own origami fortune tellers, labelled with their favourite techniques from the day. This becomes a self-supporting tool that they can use independently the next time negative thoughts and emotions creep in.

Like I said, it’s an awesome day!


Jo Steer is an experienced teacher in primary, secondary, SEND and life skills-based education. She is also trained in Mindfulness and Yoga for children, and CBT (APT level 2).

If you’d like her to deliver this particular package or something similar in your school, call 07719330358 or email jo@skillswithfrills.com to discuss ways forward.

Top 10 Family-Friendly Mindfulness Activities: Summer Memories Ahead!

As Summer holidays kick off throughout the UK, I’m aware that not everyone is as giddy as teachers for this time off. For many parents and grandparents, as delightful as it is to spend time with their youngsters, keeping them constantly entertained (without completely giving in to their Fortnite addiction) can be problematic to say the least.

Yet, Summer can be an incredible time for all concerned, with memories made that last a lifetime.

Create a Summer to remember with these easy and entertaining mindfulness-based activities:

  1. Mindful Cooking, Baking and Eating: Making something with your child has the potential to be mindful and enjoyable for you both. As well as paying attention to the recipe, you can look curiously at all the different ingredients you’re using, exploring their colours and textures; noticing how they change as you pour, sieve and mix. You’re caring for the recipe and growing into something else – hopefully something else that’s delicious. Whatever you make, follow up with Mindful Eating (click here for my Mindful Eating script). With any luck, whatever you eat will taste even better because you made it together, with love and attention.watermelon-summer-little-girl-eating-watermelon-food.jpg
  2. Blind Taste-Test: This is a great follow-on from Mindful Eating, which children usually delight at! One person wears a blindfold and has to use their senses in order to determine what a range of everyday foods are. They’re forced to smell and taste foods with their full attention. You can extend this further by asking them to describe smells; textures; tastes; sweetness or bitterness; how taste changes as they eat and so on. For the truly adventurous, include some foods that you know your child doesn’t like. It’s good practice in accepting discomfort and it often produces some surprising results i.e. maybe we don’t hate sprouts carrots as much as we thought!
  3. Mindful Colouring: You can’t swing a cat these days without hitting a Mindfulness Colouring book. Whilst I’m certainly not an advocate of swinging animals, I do think that there’s a lot to be said for good old fashioned ‘colouring-in’. The key here is to really tune into the experience. Encourage your child to feel the pencil as it presses into different parts of the fingers; to listen to the sounds of the pencil strokes on the page, noticing how the sounds change; to pay attention to what they’re actually colouring, attempting to stay in between the lines. Depending on the age of the child, you could set a timer and try a minute to silent colouring for one minute out of every five.
  4. Mindful Listening ‘Sound Map’: Ask your child to close their eyes and try some Mindful Listening, preferably outside. They’ll naturally want to label what the sounds are in their minds – and this is fine – but ask them to follow this up with further curiosity. Ask them to notice whether the sound is near or far; long or short; smooth or sharp; loud or quiet; flowing or jumpy. After a few minutes of this listening, ask them to draw symbols on their blank page which reflect the sounds that they heard. You’ll see my own example below, resulting from a few minutes of Mindful Listening at the Yorkshire Sculpture Park. The symbols don’t need to make sense of anyone but you, but it’s useful to ask your child to explain why they’ve chosen particular symbols to accompany certain sounds. You can also extend this by adding colour or texture, perhaps categorising sounds in some way e.g. nature sounds/man-made sounds.20180720_140118-1543816872377096586.jpg
  5. Yoga: Yoga is a great way of trying some ‘Active Mindfulness.’ Often, children find this easier than meditation, because they focus on two things (breath and postures) rather than just one. As well as being a great relaxation tool, Yoga will also help children to build strong minds and bodies. If you’re interested, get to a local class over Summer and try it out together. If you’d rather try it at home, Cosmic Kids Yoga is always a big hit with the younger children. For older children, maybe try adult Yoga, but keep it short and basic. Tara Stiles’ Yoga channel has lots of good 5-15 minute beginner’s routines, suitable for older children. Just bear in mind that children’s bodies and muscles aren’t as developed as adults’ bodies, so make sure they know to challenge themselves safely, without causing injury.kid yoga.jpeg
  6. Make and use a Relaxation Glitter Jar: These are a lovely sparkly way to introduce formal meditation to younger children, the idea being that children simply shake the jar and watch closely as the glitter settles. Here’s just one of many useful instructional videos to help you actually make one – please take note to ensure the lid is glued on to avoid disaster. If you’re willing to experiment, you might like to create a few trial jars, adding different amounts of glue to different bottles – extra glue makes the glitter float for longer. The key is to start with short times, perhaps one minute per day. This can also be used as a ‘Calm Down Jar’ for children who struggle to control emotions like anger and anxiety.
  7. Get Outside: Mindfulness and the outdoors go hand-in-hand, basically because it allows us to explore different environments and senses. Here’s a link to the National Trusts’ ’50 Things to do before you’re 11 and 3/4,’ a checklist of activities that encourage an organised approach to Summer outdoors fun. Check out the advice and guidance to ensure you explore safely.girl outside flowers.jpeg
  8. Creative Gratitude: Gratitude is a key aspect of Mindfulness. Why not get creative with it?! If you’re not burnt out from making Glitter Jars, you might like to make a ‘Gratitude Jar,’ decorating as you wish. Every day, put a note in this jar, expressing what you’re thankful for. By Christmas, you’ll have 150 things that you’re grateful to have in your life! If you’ve had enough of jars, you might like to roll and stick your notes together, forming an appreciation chain. Too much? Try a Gratitude calendar or a diary for a more subtle approach. Whilst a one-off project is lovely, if you create something that’s appealing, visible and requires daily input, children will be more likely to maintain a daily gratitude practice, with good vibes that last a lot longer than Summer.
  9. Take up a new hobby: Trying something new naturally requires extra attention. Whether it’s taking up a new instrument, learning to sew or attempting to master a headstand, encourage children to fully invest in the moments they spend in this pursuit. Ultimately, this is just about bringing curiosity into whatever you do.
    What does this sound, smell, taste, look and feel like? How do my body and breath feel as I do this? What thoughts pass by my mind’s sky as I learn this new skill?
  10. Guided Meditations: Listening to a Guided Meditation is a great way of getting that holiday experience, without leaving your house. The New Horizons channel on YouTube has some fantastic clips, including adventures through Ancient Egypt and mystical gardens, generally ranging from 15 to 30 minutes long. If you’re looking for shorter clips, GoZen has a great range of stories and meditation practices with different aims in mind. For technology-savvy older children, teens and young adults, the Insight app offers a huge range of free meditations.

 

Now… go make some memories! 🙂

 

 

 

 

Top 5 Resources to Support Children, Teens and Adults with Social Anxiety

Sadly, ‘Social Anxiety’ is a term that many of us are increasingly familiar with, whether this relates to our children, our workmates, celebrities or ourselves.

It’s a problematic issue, partly due to the fact that a good many people doubt its existence. It’s just another label; an excuse to ‘wimp out’ of life’s challenges. “I was shy at school!” they said, “They should just get on with it!”

As a sufferer myself, let me tell you that there’s a big difference between feeling anxious as you speak in front of others (the kind of anxiety that we’re meant to feel when we do something new/exciting/challenging/frightening) and feeling such a range of panic-like anxiety symptoms, that it eats away at your heart, soul and self-esteem every day. Telling someone like this to “get on with it” is like telling someone with clinical depression to “cheer up.”

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What can work, however, is a structured, CBT-style approach, that allows you to unpick the thoughts, beliefs and behaviours that you’ve consciously or unconsciously been participating in. I’ve battled this condition for a good part of the last 20 plus years, but for the last 8 years or so, I’ve been the manager rather than the employee.

If you’re struggling with Social Anxiety, or wish to support a child, teen or adult who is, take a look at some of the free or affordable resources that have helped me along the way:

  1. NHS Northumberland’s website has some incredible resources relating to all aspects of mental health. This free Social Anxiety workbook goes through the steps that a CBT practitioner would also approach. This is really invaluable for children, teens and adults.
  2. Another fantastic freebie from the NHS, this time from NHS Scotland, this Moodjuice Self-help guide for Shyness and Social Anxiety will offer CBT-style structured support for those in need. I’ve shared this with anxious high-schoolers in the past, who reported good results after working through this independently at home.
  3. Janet Espositos’, ‘In the Spotlight’ will teach you that you’re not alone, whilst also giving you strategies to support you in making positive change. Though this is more suited to adults, the activities and strategies in here would work for a parent and child working through this together. I read this book a day after my 26th birthday, 8 years ago, and while I know it’s a huge clique, it really did change my life.
  4. When you’re coping with Social Anxiety, the world can often feel like a very lonely place. Make it a little less lonely by connecting with others going through the similar things. Social Anxiety UK have a great forum that allows you to listen to others sharing their experiences and advice, as well as sharing yours if you wish. The site is restricted to children aged 13+ with certain areas within being limited to 16+. Parents – It is moderated and there are rules to follow, though you may wish to monitor this yourself too if you’re concerned about your child using this site.
  5. There are so many awesome TED talks linked to building confidence and self-belief, as well as talks related to general and specific anxieties and mental health conditions. But that’s a list for another day… For now, I’ll leave you with my absolute favourite, Amy Cuddy’s talk on body language. It’s inspiring, moving and will give you to practical strategies for the next time you’re feeling those nervous butterflies.

These talks and resources are no substitute for actual medical help and if you’re suffering, you should contact your local GP.

Unfortunately, a lot of adults and children, find that when they do seek help, they’re place on a rather long waiting list, becoming increasingly desperate and feeling hopeless. If this is the case, these resources might just offer you (or your child) support, guidance and comfort as you wait.

 

Head full of worries? Try this for instant calm!

A super quick read today, combined with a super quick, easy and effective trick to help you, or your child, feel immediately better when you’re stuck in a ‘worry loop.’

Take a look at this awesome freebie, the ‘Circle of Control’or even better, just grab a pen and a note pad and create your own! No need for it to be fancy!

Feeling overwhelmed and anxious can be incredibly exhausting emotionally. And it’s often completely pointless, because so much of what we worry about isn’t even in the realms of our control. We just need reminding of this sometimes.

Complete the sheet – again by yourself of with your child if you’re trying to support them – and decide what things you can control, and what you can’t. Take a look at this example of what a child might fill in here:

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See? Super quick but very powerful.

If the worries you’re having have elements that you can control, then take whatever small or big action you can to make that inner-worrier quieten down a little.

More often that not though, we give ourselves anxiety headaches about things that we are completely powerless to change; mostly always things that never even happen! When this happens and your mind is repeatedly drawn back to this useless worry, look at this sheet again, remembering that you cannot control this. And maybe switch your attention to something that you can control, like the breath.

The more you practise this, the less you’ll worry! 🙂


Are you a teacher, school leader or parent in Yorkshire, looking to get ‘healthy mind’ strategies like the one above in your school? See skillswithfrills.com to learn more about the Mindfulness/Wellbeing workshops/days that we offer. Alternatively, contact Jo on 07719330358, skillswithfrills@gmail.com or through our Facebook page to find out more!  

Freebie Meditation Script, for children and adults: Cloud-Thoughts

As I adventure further and further into Mindfulness for children, teens and young adults, I only become increasingly convinced as to how effective it can be for everyone. In my work with parents, school children and individuals through Mindful coaching, the following meditation has proven itself to be one of the most difficult, but also the most rewarding.

This meditation is aimed at children from 5+, but it has the potential to give comfort to absolutely anyone. If you’re trying this with a young child, try this for just a minute each day. Depending on age and concentration span, you can attempt this for longer. For an adult who is new to mindfulness, I’d recommend 4 or 5 minutes to begin with. If you wish, you might like to record your thoughts in this handy log.

You can learn a lot about the recurring weather patterns in your mind, after only a week of recording thoughts in logs like this…

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You might also start to notice just how these recurring weather patterns effect your daily habits, behaviours, social interactions and core beliefs. You may realise, as you take a step back from the inner-chatter, that things that you never even questioned to be untrue, suddenly seem like fake news.

Once you’ve put in a little time here, you’ll hopefully find yourself pulling back from your thoughts automatically. This detachment from your thoughts and the realisation that you are you, not whatever is passing through your head at any moment, is just invaluable. It feeds into everything that you are and everything that you do.

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Enjoy this child-friendly ‘Thought-Cloud’ Meditation: 

  1. Sit down comfortably and allow your eyes to close gently. Your brain should know what your body is awake.
  2. Take a few moments to notice your breath and any sensations happening in your body. Notice how your body feels where it touches the chair or floor.
  3. Just continue to breathe and notice with curiosity – no need to control or fix anything. We’re just looking in at what’s happening today, and noticing.
  4. Have you ever laid on the grass and watched clouds go by? This is what we’re going to try now, but we’re going to watch thoughts go by today, instead of clouds. Take some time here to let thoughts come into your mind. Is there anything that you’re excited about? Worried about? Happy about? Unsure about? Let a thought float around in your head like a cloud, just letting it be there.
  5. As you watch these thoughts, as if they’re clouds, you might like to imagine that you are lying outside on grass, on a sunny day, watching these clouds. It might help you to notice the different shapes and colours of these clouds.
  6. As you watch these thoughts, realise that they’re just thoughts. Just like clouds in the sky, they come in different shapes, sizes and colours, but they all pass by. As you watch, notice how they pass by.
  7. If you notice that your mind has wandered, and feel that you’re inside of the cloud rather than watching it, congratulate yourself for realising this. This is brilliant for strengthening your attention muscles! Now go back to watching your thoughts from a distance, remembering that you are not your thoughts. They are just thoughts and float through your sky.
  8. After a few moments, return your attention to your breathe and notice the sensations in your body. Now gently open your eyes and bring your attention back to the room, stretching if you wish.

Enjoy the clouds! xx

 

Mindfulness Hack – Follow these steps for Instant Calm. Anywhere. Any time!

As it’s Mental Health Awareness Week, I thought I’d share some quick steps to clear the brain-fog and find some instant calm.

Just a refresher in what we mean when we talk about developing ‘Mindfulness Practice’: it’s about consciously paying attention to something; or as John Kabat-Zinn (the founder of Mindfulness Based Stress Reduction (MBSR) puts it, Mindfulness is:
“The awareness that comes from paying attention in a particular way; on purpose, in the present moment, and non-judgmentally.”

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As simple as it sounds, it’s easy to be put off by over-complicated explanations or misconceptions that you have to do yoga, eat vegan and have an hour spare each day in order to get anything out of Mindfulness.

Of course, none of this is true! Like anything, peace of mind is a simple or hard as you choose to make it. And you certainly don’t need an hour. It’s perfectly possible to fit Mindfulness into your daily, busy routine.


Follow these basic steps, and you can start practising Mindfulness right now:

  • Set an intention (decide what you’ll bring your attention to). For example, this could be your breath, surrounding, sensations in your body, thoughts, an unpleasant feeling in your belly, the food you’re eating etc.
  • Notice everything you can about the thing you’re looking at/listening to/watching in your mind with ‘the beginners’ mind,’ as if you’ve never seen, heard, smelt anything like it before.
  • Congratulate yourself if you notice that you’re becoming distracted and ‘drifting off’
  • Acknowledge this without judgement and let it go.
  • Return to your intention, exploring it with a curious mind.

Your concentration muscles grow stronger by noticing when you’ve ‘drifted off’ and by repeatedly pulling attention back to your intention. So don’t beat yourself up when you inevitably lose focus. When I teach this to children, we talk about how this action is like a weight lifting rep for your brain; this is the stuff that really counts. Knowing this helps us to be a little kinder to ourselves than we might be, had we tried to control this.


You can use these steps anywhere – any time!

Facing a moment of overwhelming stress at work or home? Set an intention to focus on your breath for a few minutes. Currently being shouted at by a horrible boss? Why not really pay attention to the tone of their voice, the expression, the volume? Take the focus away from how this is making you feel and instead really pay attention to them. Out for a morning run and listening to your brain scream at you to quit? Send your attention to the physical sensation of your feet on the floor.

running-573762_1920.jpgJust play around and experiment with your attention. See what works and what doesn’t; how you feel before and after. Then do more of things that make you feel good! 

These steps are also incredibly effective for children, who need shorter spans of concentration (especially younger children and/or children who are completely new to this.) Just by asking them to pay attention to their food when they eat; encouraging them to use their senses and describe tastes and smells and textures afterwards, you can develop some really beneficial habits at the dinner table. And this is just for starters! 

In an increasingly busy and ‘stressful’ world, it’s good to know that we each carry with us the ability to be mindful.

At any point in time, we can choose. 

Choose to breathe. Choose to watch. Choose to listen.

Choose to be. 

 

 

 

Become a Zen Master with these Mega Mindfulness Resources!

Mindfulness can be defined as the act of consciously focusing on the present moment, while accepting one’s  feelings, thoughts, and bodily sensations; with compassion, without judgement.

As stress levels rise, the number of mindfulness-related books, sites, magazines, apps, games, retreats increase daily. And whilst some of these items have a definite stink of ‘fad’ among them, there are also some really valuable resources available that will support you and your family/colleagues/staff/students on your quest for more zen.

Here’s 5 of the good ones:

  • ‘A Mindfulness Guide for the FRAZZLED,’ by Ruby Wax, available for under £7 on Amazon right now. Comedian Ruby Wax has been pretty open about her struggles with mental health, and now with an MCBT (Mindfulness-based Cognitive Behaviour Therapy) degree from Oxford under her belt, she’s written some pretty inspiring stuff. Ruby offers an honest and comedic perspective, along with a ton of practical tips and information. Included are a 6-week Mindfulness course, along with specific chapters aimed at parents. This book is a must when it comes to mindfulness. I’ve already got her one, ‘How to be Human: The Manual,’ lined up and ready to go!
  • ‘8 Minute Meditation: Quiet your mind. Change your life,’ by Victor Davich (Currently under £14 on Amazon.) This 8-week programme is full of practical information and guidance to help you make your practice consistent and effective. I first read this a few years ago when I was just venturing into mindfulness, and a big part of me believed that in order to really find my headspace, I’d probably need to devote an hour a day to sitting in lotus position, or perhaps spend three-months at an Ashram in India. Eat, Pray, Love your heart out. This book offered me an alternative and much more realistic schedule of 8-minutes daily practice (a lot harder than it sounds!) that I could comfortably slot into my busy life. If you prefer a less anecdotal approach, this book offers a well-structured, text-book style course, sure to bring that little more peace into your day.8 minute mindfulness.jpg
  • ‘Mindfulness On the Go’ card-set by Anna Black, currently under £13. These activity cards come in a beautiful box and won’t look out of place on any kitchen worktop or office desk. There are 54 beautifully designed cards, split into Practice and Activity cards. The Practice cards are mini-meditations that you can do when you’re out and about (you could easily fit the pack into your bag, or select one to keep in your purse/wallet.) The Activity cards, on the other hand, tend to focus on setting intentions for the day and increasing awareness of your daily habits. I love these cards because not only do they look pretty, but they encourage me to actually practise mindfulness and not just forget about it as soon as my ‘to do list’ starts to ramp up.
  • Mindful Kids’ 50 Activity-card set’ by Whitney Stewart and Mina Brau. I’ve mentioned this one before, and it’s just an absolute bargain at under £8. If you’re a parent of young children, struggling to fit in mindfulness around the kids, then why not include them in your practice? You’ll increase your own chances of success dramatically, while at the same time setting them up for a calmer, happier day. The cards are divided into 5 categories, summarised as confidence building; handling challenging emotions; sharpening awareness muscles; acceptance of yourself/the world; rest and relaxation. The activities are great fun for adults and children, most relying on imagination alone. If nothing else, you’re bound to create some precious family memories. Remember when mum tried to ‘be a tree’ and fell over?!

  • ‘In the Moment’ magazine isn’t cheap at £5.99 per monthly issue, but it’s a worthwhile luxury if you’re feeling inclined to spend. The act of sitting down in silence and reading any magazine or book is brilliant me time/mindfulness, but this magazine takes it to a whole other level. It’s crammed full of zen-inspiring articles and interviews, along with practical tips, activities and pull-out resources. It doesn’t hurt that it’s also produced on beautiful paper – I find myself repeatedly going into the present moment, feeling the touch of this beneath my palms. Reading this magazine in all together a lovely experience. You can save money by subscribing online, or pick it up monthly on most supermarket magazine stands.in the moment mag.jpg

Bonus Freebies:

Wanting to ‘up your attention,’ without the expense? Get yourself on YouTube! Just searching for mindfulness or meditation will bring up a ton of results, and though you will have to wade through lots of cheesy/annoying/awful clips, you might just find something that works for you. Here’s a link to some brilliant audio meditations from Professor Mark Williams. I’ve had a lot of success with these!

The same attitude can be applied to the app store. Read reviews before you download, and expect free apps to throw ‘in app purchases’ your way. I’m a big fan of the Head-space app, described as a ‘mindfulness coach in your pocket.’ This app gets bigger and better every year – unfortunately, so does the price! At present, the first course of 10 beginners sessions are still free and definitely worth a download. These babies lasted me over a year and some of the animation clips have really stuck with me.

Enjoy! xx

Would your students benefit from a Masterclass in Mindfulness? ‘Mind Masters’ is ready!

Having completing my Mindfulness teacher training with the British Mindfulness Institute, I’ve been increasingly impatient to get a mindfulness workshop under my belt.

Yesterday, I taught a full day of ‘Mind Masters’ for the second time and I’m thrilled with how it went.

This masterclass in mindfulness works fantastically, either as a follow-up to ‘Wellbeing Warriors’ or as a standalone day’s learning experience. ‘Mind Masters’ lasts the full teaching day, though a compressed version can be taught as a morning only, or as hour-long workshops to different groups/classes. It’s well suited to key stage 2 pupils of any age, and easily adapted below or beyond this age range.

The aim of the day is to introduce children to the different aspects of Mindfulness and the art of really paying attention. If you weren’t already aware, the countless benefits of consistent mindfulness practice in children include improvement of self-awareness, self-regulation skills, mental health and social connectedness.

According to the BMI, the advantages of regular practice for children can include:

  • Increased ability to orient attention
  • Increased working memory and planning and organization
  • Increased self esteem
  • Increased sense of calmness, relaxation, and self-acceptance
  • Increased quality of sleep
  • Decreased test anxiety
  • Decreased ADHD behaviours- hyperactivity and impulsivity
  • Decreased negative affect/emotions
  • Fewer conduct and anger management problems

There’s something for everyone! 

Here’s what we’ll cover throughout the day:

We begin with an introduction to Mindfulness and discuss the benefits, as well as covering rules and expectations for the day.

Throughout the morning, we take part in a range of activities which allow us to switch off our auto-pilot and really ‘step into the moment.’ Included are observational tests and sketching; a ‘What’s that Sound’ quiz and Sound Mapping; activities based on listening to our emotions and meditations; touching, smelling and tasting games, with the odd grape and blindfold thrown in. It’s endless fun! At the end of the day, we bring everything together with some Mindful artwork, before wrapping up to recap what we’ve covered and how we might use this.

The skills and content covered offer students a refreshing ‘day out’ from their regular curriculum, and they’ll enjoy the mindful games, activities, quizzes and artwork, whilst gaining valuable tools to support them mentally and emotionally both at school and at home. As we focus on strengthening those all-important concentration muscles, we’ll also boost our writing, speaking, listening, collaborative and artistic skills.


Interested? Call 07719330358 or email jo@skillswithfrills.com to find out more!