This week at Barwon Heads PS our focus Character Strength is Self Control which we are going to combine with Mindfulness.
Studies have shown that we can build self-control (or self regulation skills) by learning to practice mindfulness. Mindfulness is the moment-by-moment awareness of our thoughts, feelings, and surroundings. There are a number of different ways in which this can be done, but being aware of how you are feeling and remembering to use the strategies that work for you to improve how you are feeling is using self control!
This is also about having a growth mindset. An important thing to remember is that these strategies should be used regularly and so that they become habit – which is also where self-control comes in! These strategies need to be practised and not used just when things are not going as planned.
Here are some strategies to try…
Breathing:
Flower breath-Imagine smelling a beautiful flower, breathe in through the nose and out the mouth, releasing any tension.
Bear breath – Inhale through the nose for a count of 3, pause for a count of 1 or 2; exhale out the nose for a count of 3 or 4, Pause then repeat a few times.
Take 5 breathing
My Magic Breath – to help us with mindful breathing
https://www.youtube.com/watch?v=VGmauNlYPCo
Meditation:
Meditation can be as simple as getting comfortable and being still for a few moments. I like to close my eyes and visualise a special place such as a beautiful beach that I have been to. Focus on your breath and follow your breath.
YouTube has some meditation stories for children as do the following two websites.
https://www.headspace.com/meditation/kids
https://www.smilingmind.com.au/
Physical Activity:
Physical activity can be as simple as going outside and appreciating nature or going for a walk or bike ride. Having a stretch or doing some yoga can also be good for our wellbeing.
Yoga: https://www.cosmickids.com/
Music:
Listening to music that you really love can be uplifting! Sometimes it helps to have the volume up but not loud enough to upset your neighbours!
The Lemonade Hurricane
I Am Peace
My Strong Mind
Your challenge this week is to try a mindfulness strategy from the list above that you haven’t used before.
If you have your own mindfulness strategy that works for you and you would like to share it, please do!