{
 "source": "https://peabody.kids/flashcards/mindfulness-skills",
 "id": "mindfulness-skills",
 "title": "Mindfulness and Calming Skills",
 "category": "health-life",
 "subject": "Social-Emotional Learning",
 "levels": [
  "k-2",
  "3-5",
  "6-8",
  "9-12"
 ],
 "description": "Simple practices for calm, focus and kindness.",
 "tags": [
  "mindfulness",
  "calm",
  "breathing",
  "focus"
 ],
 "frontLabel": "Practice",
 "backLabel": "How it works",
 "cards": [
  [
   "Mindfulness",
   "Paying attention to the present moment on purpose, without judging"
  ],
  [
   "Belly breathing",
   "Breathe in so your belly rises, then out so it falls"
  ],
  [
   "Box breathing",
   "Breathe in for 4, hold for 4, out for 4, hold for 4"
  ],
  [
   "Smell the flower, blow the candle",
   "Breathe in through the nose, out slowly through the mouth"
  ],
  [
   "5-4-3-2-1 grounding",
   "Name 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste"
  ],
  [
   "Body scan",
   "Notice each part of your body from toes to head"
  ],
  [
   "Mindful eating",
   "Eating slowly and noticing taste, smell and texture"
  ],
  [
   "Mindful walking",
   "Walking slowly and noticing each step"
  ],
  [
   "Mindful listening",
   "Listening to sounds or a person without interrupting"
  ],
  [
   "Loving-kindness",
   "Sending kind wishes to yourself and others"
  ],
  [
   "Gratitude practice",
   "Naming things you are thankful for"
  ],
  [
   "Gratitude journal",
   "Writing a few thankful things each day"
  ],
  [
   "Meditation",
   "Training attention by focusing on something like the breath"
  ],
  [
   "Focus anchor",
   "Something to return your attention to, such as breathing"
  ],
  [
   "Wandering mind",
   "When thoughts drift; gently bring attention back"
  ],
  [
   "Pause button",
   "Stop for a moment before reacting"
  ],
  [
   "STOP skill",
   "Stop, Take a breath, Observe, Proceed"
  ],
  [
   "Calm-down corner",
   "A quiet place to rest and settle feelings"
  ],
  [
   "Calm jar",
   "A jar of glitter and water that settles as you breathe"
  ],
  [
   "Progressive muscle relaxation",
   "Tighten then relax each muscle group"
  ],
  [
   "Squeeze and release",
   "Make fists tight then let go to release tension"
  ],
  [
   "Stretching",
   "Gently moving muscles to release tension"
  ],
  [
   "Yoga",
   "Poses, stretching and breathing for strength and calm"
  ],
  [
   "Child's pose",
   "A yoga pose kneeling and folding forward"
  ],
  [
   "Tree pose",
   "A yoga pose standing on one leg for balance"
  ],
  [
   "Mountain pose",
   "A yoga pose standing tall and still"
  ],
  [
   "Cat-cow",
   "A yoga movement arching and rounding the back"
  ],
  [
   "Visualization",
   "Imagining a calm, peaceful place"
  ],
  [
   "Safe place imagery",
   "Picture a place where you feel safe and happy"
  ],
  [
   "Positive self-talk",
   "Saying kind and encouraging things to yourself"
  ],
  [
   "Affirmation",
   "A short positive statement, such as 'I can try'"
  ],
  [
   "Self-compassion",
   "Treating yourself with the kindness you'd give a friend"
  ],
  [
   "Sleep hygiene",
   "Habits for good sleep, like a regular bedtime"
  ],
  [
   "Hours of sleep for school-age kids",
   "9 to 12 hours"
  ],
  [
   "Hours of sleep for teens",
   "8 to 10 hours"
  ],
  [
   "Screen-free time before bed",
   "Helps your brain wind down"
  ],
  [
   "Nature walk",
   "Spending time outside to feel calmer"
  ],
  [
   "Journaling",
   "Writing down thoughts and feelings"
  ],
  [
   "Drawing feelings",
   "Using art to show feelings"
  ],
  [
   "Listening to calm music",
   "Helps the body relax"
  ],
  [
   "Hug a stuffed animal",
   "A comfort that can calm"
  ],
  [
   "Name it to tame it",
   "Naming a feeling can make it feel smaller"
  ],
  [
   "Weather report",
   "Describing your feelings like weather, such as stormy or sunny"
  ],
  [
   "Mood meter",
   "A chart for rating your feelings by energy and pleasantness"
  ],
  [
   "Feelings are like waves",
   "They rise, peak and pass"
  ],
  [
   "Observe without judging",
   "Notice thoughts as if clouds passing"
  ],
  [
   "Beginner's mind",
   "Seeing things as new, with curiosity"
  ],
  [
   "Single-tasking",
   "Doing one thing at a time with full attention"
  ],
  [
   "Digital detox",
   "A break from phones and screens"
  ],
  [
   "Take 3 breaths",
   "A quick reset any time"
  ],
  [
   "Stress",
   "The body's response to a challenge or pressure"
  ],
  [
   "Fight, flight or freeze",
   "The body's automatic reactions to danger"
  ],
  [
   "Heart rate and calm",
   "Slow breathing helps slow your heartbeat"
  ],
  [
   "Anxiety toolkit",
   "A list of strategies you can use when feeling worried"
  ],
  [
   "Ask for help",
   "A strong skill; talk to a trusted adult when feelings are too big"
  ],
  [
   "Counselor",
   "A trained person at school who helps with feelings and problems"
  ],
  [
   "Therapist",
   "A trained professional who helps people with mental health"
  ],
  [
   "Mental health",
   "Your emotional, psychological and social well-being"
  ],
  [
   "Physical activity and mood",
   "Exercise can boost mood and reduce stress"
  ],
  [
   "Balanced day",
   "Mix of learning, play, rest, food and friends"
  ]
 ]
}