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ELSA support

 

Here are some useful links to support with mindfulness and relaxation. There are lots of free resources available on the ELSA support website:

https://www.elsa-support.co.uk/category/free-resources/

 

You could also try to take a photo of an image and then look at it with a family member. It could be a picture of the garden, a flower or an object.

  • Look at the image for about 30 seconds; you can increase the length of time when you repeat this activity.
  • You need to just focus on the photo. If any thoughts pop into your head or you begin to hear sounds around you, notice them then try to refocus on the photo.
  • Look at the various colours and shapes; make sure you notice every small detail.  After the time has elapsed talk to each other about what you have noticed.  Each person needs to have a time to talk without interruption.

This mindfulness activity will help you to be in the moment and focus on the here and now.

You can repeat this by taking a few photos of the same thing from different angles and comparing them.

 

http://childhood101.com/wp-content/uploads/2017/03/Calm-Down-Brain-Break-Breathing-Exercise-Cards.pdf

https://www.elsa-support.co.uk/wp-content/uploads/2019/12/Star-breathing.pdf

https://www.elsa-support.co.uk/wp-content/uploads/Rainbow-walk.pdf

https://www.elsa-support.co.uk/wp-content/uploads/A-spoken-relaxation.pdf

https://www.elsa-support.co.uk/wp-content/uploads/cards1.pdf

 

 

Some relaxing/grounding mindful activities:

1. Anchoring

Direct your attention to something eg. Your feet! Notice how your feet feel touching your socks, notice how they feel when you wiggle them; can you feel each toe individually? This helps divert attention away from anxious thoughts and calms body and mind.

2. TLC

Direct your attention to all the textures you can see in the room, all the lines and then all the colours. This helps to distract the mind and helps calm you down.

3. Breath Counting

Count in slowly for 4 and out for 8. This helps focus your attention and calms you down by slowing the breathing. The longer out breath helps to release more CO2 and the slower breathing helps to slow heart rate and calm body and mind.

4. Belly Breathing

This helps to get much more oxygen into the body, slows the breathing and calm the body and mind. It also helps focus the attention away from any anxious thoughts.

5. Finger Breathing

Use one of your fingers on one hand to trace around each finger on the other hand, breathing in and out slowly as you do so. Concentrate your attention on the sensation as this will distract the mind and the breathing will calm your body and mind.

6. Visualisation

Imagine blowing your worries away in bubbles or them floating away on leaves in the stream. You could picture putting all your worries into a balloon, blowing the balloon up, tying it up and watch it float away.

7. Positive affirmations

Practice saying a positive phrase to yourself such as ‘I am focused, I am calm, I can do it’. This will help with a positive mindset.

8. Body Scan

Start at the top of your body and tune into and notice how each part of your body is feeling. This is a really good grounding and calming activity.

 

Remember the more you practice relaxing and focusing the mind the easier it will be.☺

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