Self-Care and Mindfulness Toolbox

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Donna Pearson
5 years ago
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1 Self-Care and Mindfulness Toolbox

Gratitude Trees Supplies Construction/ Scrapbook Paper Yarn Paper Bag 1. First, lay the bag flat and make 3-4 inch cuts down the bag, starting at the opening and moving your way down. 2.

2 Gratitude Trees Supplies Construction/ Scrapbook Paper Yarn Paper Bag 1. First, lay the bag flat and make 3-4 inch cuts down the bag, starting at the opening and moving your way down. 2. Open your bag as much as possible. Then, take one hand and grasp the center of the bag while your other hand twists the base. 3. Next, pinch the strips of paper you created when you cut the bag and twist them. Twist the strips until they take the shape of a branch. 4. Take some construction or scrapbook paper and scissors, cut out an assortment of leaves. 5. Hole punch the end of each leaf and string a small piece of yarn through and tie it off to make an ornament.

Good Things Bag Supplies Colored Pencils Paper Bag Slips of Paper 1. First, decorate a paper bag with things that make you happy or describe you. This will be your Good Things Bag. 2.

3 Good Things Bag Supplies Colored Pencils Paper Bag Slips of Paper 1. First, decorate a paper bag with things that make you happy or describe you. This will be your Good Things Bag. 2. Write a few good things that have happened in your life lately or inspirational messages that you can reflect on when you feel down. 3. Look over the good things whenever you feel down, stressed, overwhelmed, or need a quick break to lift your spirits and calm you down.

Stress Ball Supplies Balloon Water Beads/ Orbeez Water Water Bottle 1. Pour a generous amount of water beads/orbeez into a large bowl. Fill the bowl with water and let it sit overnight.

4 Stress Ball Supplies Balloon Water Beads/ Orbeez Water Water Bottle 1. Pour a generous amount of water beads/orbeez into a large bowl. Fill the bowl with water and let it sit overnight. Wait 6-7 hours to find squishy water beads. 2. Fill the empty plastic bottle with water beads/orbeez. Blow up the balloon to create space for the Orbeez, then twist the opening to keep the air from escaping. 3. Stretch the balloon opening over the top of the plastic bottle. Let the balloon untwist, then turn the bottle upside-down to pour the water beads/orbeez into the balloon. 4. Remove the balloon from the bottle, squeeze out the extra air and tie it off.

5 Body Scan Purpose: Relaxation technique for the mind and body. Mentally scanning the entire body by visiting one area at a time requires presence and focus, this strategy will have a deep meditative and relaxing effect on the mind and body. 1. Begin in a comfortable position. 2. Close the eyes and begin to observe the natural rhythm of your breath, following each inhale and exhale. Let go of your thoughts. 3. Once you feel ready to begin, move your attention through the body. Pause at each area noting any sensation that arises and even if that area feels relaxed see if you can consciously relax it even more. Once that area feels relaxed move on to the next point. 4. Start with the top of the head, and scan each part of the body going down to your toes.

Hold your hand up, splaying all four fingers and the thumb wide. 2.

6 Take Five Purpose: Quick fix to help us to breathe and relax, especially during moments of stress. Take five is a great strategy to take a quick break when we are nervous, anxious, or stressed. 1. Hold your hand up, splaying all four fingers and the thumb wide. 2. Slowly breathe in to the count of five, curling one finger in at a time as you count, Repeat for several rounds. 4. Return to natural breathing. 5. Check in with how you feel, the goal is to feel more centered and calm.

Hands resting comfortably on the lap. 2. Inhale deeply through your house. 3.

7 Lion s Breath Purpose: Lion s breath is a great way to exercise and release tension and stress. It stretches the mouth, jaw, tongue, eyes, and hands. 1. Begin by kneeling on the floor or sitting straight on a chair. Hands resting comfortably on the lap. 2. Inhale deeply through your house. 3. Open your mouth wide, stick your tongue out and exhale strongly while making a Haaaa sound. 4. Turn eyes to look up toward the ceiling and stretch hands and fingers to frame either side of your face like a lion s bushy mane.

Child s Pose Purpose: Restorative stretch to let the body and mind relax. Instructions 1. Come to your knees and sit back onto your heels. 2. Slowly fold the upper body. 3.

8 Child s Pose Purpose: Restorative stretch to let the body and mind relax. Instructions 1. Come to your knees and sit back onto your heels. 2. Slowly fold the upper body. 3. Stack your fists and rest your forehead on them. BREATHE. 4. Rest your arms back along side your torso and legs, with the palms facing up. BREATHE deeply and rest for as long as you need.

Try on this 10 minute yoga sequence for size to balance your body and focus your mind.

Need a little more energy to start your workday right? From: https://www.workandmoney.com/s/10-minute-yoga-routine Try on this 10 minute yoga sequence for size to balance your body and focus your mind.